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This week in The Cave

Monday, July 14th, 2014

Bill at the Games last year

Bill at the Games last year

Bill and Amanda are headed to the CrossFit Games!
It’s not too late to donate!  If you haven’t contributed yet, there are 3 ways to do so:

1. Visit our link on-line: http://www.gofundme.com/aau608
2. Walk into the office to make a contribution with your credit card/account.
3. Have a few spare dollars in your wallet? Add them to the collections box on the CrossFit floor.

New CrossFit coach
Have you met our new CrossFit coach Jaime? Jaime comes from NorCal Strength and Conditioning in Chico. She is a great coach and brings a tremendous amount of knowledge to The Cave. Read more about her here: (LINK)

Challenge WOD #6
Challenge WOD #6 is underway…One more week left to get it done, so what are you waiting for?1000761_10200913033484725_1949430513_n

Please review the movement standards here

Kids Night Out - July 26

Parents, bring us your kids and take the night off! Your kids will have fun, play games and spend time with your favorite coaches or get to know new ones. Kids also get exercise and have a healthy dinner. You can relax and enjoy your evening knowing your children are safe AND happy! The next KNO is Movie Night on July 26, and you can register here.

Summer Camps
If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break), check out our Summer Camp schedule below! Then be sure to register NOW as these classes fill up FAST!
The Cave’s summer camps are perfect for any age and any level! Our coaches will challenge your child at her level while making sure she is safe and having fun.
Summer Camps Date:
Gymnastics: July 28- August 1
Youth Camp: August 4-8
Gymnastics: August 11-15
Parkour: August 18-22
REGISTER ON-LINE OR CALL (415)927-1630

girls-teamFall Class Registration

Yes, it is only mid-summer, but its already that time to begin planning for the Fall! Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on line and you can sign up by calling The Cave at (415) 927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this!  Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar

Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

Happy Birthday America

Friday, July 4th, 2014

We hope you have a safe and happy July 4th celebration

american-flag-05

My Crossfit Journey: An “Old Lady’s” Guide To Crossfit by Sandy S

Wednesday, June 11th, 2014

This is a repost from Sandy Shepard’s website. This is a beautiful post and I wanted to further share it with our community. Thank you Sandy! You are an amazing inspiration to us all!

I started Crossfit last year, on September 6th. As I type this post, that means I have been doing Crossfit for 9 months.

In the year before starting Crossfit, I had done a few marathons and half marathons (5), and a Olympic distance triathlon. The year before that, I did an Ironman, because I wanted to do an Ironman before turning 50.

This might sound like it makes me a bad-ass. Far from it. Look, someone has to bring up the back of the pack in the dark – that’d be me. Sure, I’ll agree with you – there are a lot of folks out there that don’t get off the couch to do anything . . . and in fact, if you look back in this blog going way, way back, you’ll see that was me.

But here’s the thing. After having some health issues, as my birthday came around last year (September), I found myself in the unenviable position of being almost 40 pounds overweight. I didn’t fit in any of my clothes, and all the biking/running /swimming in the world wasn’t budging it. I’d like to pretend that it was all “muscle,” but last Fall I had a fat “dunk test” (that I blogged about back there somewhere) – and I was 30% fat by weight. Oh and believe me, you knew it – my muffin top had a muffin top. I have recently been reading some great blog posts about gals who were transformed by Crossfit. HERE is one by a Crossfit franchise owner and competitor (Talayna Fortunato), HERE is one about “regular” Crossfit women by a gal who started out overweight (it’s long, but well worth the read).

When I read a lot of these articles now, I actually get a bit depressed. Why? Because here I am nine months along, and I’m nowhere near where everyone else is. In fact, I started Crossfit just two days after the gal who wrote the “Crossfit Women: The Truth” post linked above (the long one). And look at how remarkable she is now. I still can’t do a pullup, a proper pushup or burpee, or innumerable other things.

One thing you’ll get used to – chalk basically EVERYWHERE. Yes, this is me.

One thing you’ll get used to – chalk basically EVERYWHERE. Yes, this is me.

Okay, so she is young enough to be my daughter. But here I am, 9 months later, and I don’t have some dramatic “Before and After.” I go to Crossfit 3-5 days a week (yes, really), rain or shine, and you can’t really tell, compared to all the other “Before and Afters” – including the one at the top of this page (which is not me, by the way).

But that’s what I’m here to talk about. Oh sure, when I’m snuggled up in my bed and the alarm goes off, I think two, three, ten times about actually swinging my legs over the side and putting on my athletic clothes. But I do it. Because, dramatic “Before and After” or not, Crossfit is about community. And besides, I will not lie to you, it feels pretty bad-ass to lift a big metal bar above your head – even if it weighs a tenth of anyone else’s.

I suppose that we’ve all felt “community” at some point in our lives – whether it’s folks at Bingo who would rib you if you didn’t show up, or your Book Club, or even a Zumba or Jazzercise class you did for a while in your past. But the Crossfit community is a bit different.

Here’s an example: One of our coaches, Amanda Norton, recently made it to the Crossfit Regionals. You don’t need to know what that is, just know it’s huge. She wound up having a hard time on the second day of competition, though she had worked her way up to 11th in our Region the day before (awesome!). During this workout, she was only about 3/4 of the way through when the top 10 women (who were competing in her same Heat) were already finished. Did they leave the field? Continue to lie panting on the mat, after their own enormous efforts?

No. They surrounded her and cheered her on, coaching her, cajoling her. I talked to her about it afterwards – some folks might hate that and, like Garbo, ‘Vant to be Left Alone!” – but she said it was awesome. Here she is, surrounded by “Crossfitters whose names are known” – Crossfitters who compete for a living – giving her “Atta Girls” when she feels like giving up.

Crossfit is also the only sport where the entire audience generally actually does the sport. While a very small percentage of the audience of, say, a football game has ever had experience on the field, just about everyone at a Crossfit competition is doing their best to do the exact same movements that the competitors are doing.

That’s amazing, when you think about it.

Thank you again to Sandy Shepard for this fantastic blog post. This post continues from here and   You can read the full version here.

This Week in The Cave

Monday, June 9th, 2014

campfire-night3_webKids Night Out

Forget about the babysitter and bring the kids to The Cave!  They’ll get exercise, have lots of fun and enjoy a healthy dinner.  This week’s theme is Campfire Night.   Register on-line or call (415) 927-1630.  $35 in advance or $45 at the door.

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

summer-parkour-campsfinal-1

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!
Gymnastics:  June 16-20
Ninja:  June 23-27
Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.)
Gymnastics:  July 28- August 1
Youth Camp:  August 4-8
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD

Challenge WOD #4 was announced last night, read about it here, so get it done by this Sunday! The third challenge WOD is complete, great job to all those who participated. Want to know more about Challenge WOD? Check this out!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar

Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

Challenge WOD #2 RECAP!

Wednesday, June 4th, 2014

Karen judging Jimmy during challenge WOD #2

Karen judging Jimmy during challenge WOD #2


The second workout for Challenge WOD was:
12 min. AMRAP
6 lateral bar burpees
9 toes to bar
12 deadlifts 70/45KG
Challenge WOD #2 didn’t disappoint at all! This was a great opportunity to show off your toes to bar and how low you could keep your center of mass for burpee over barbell. The deadlift weight wasn’t crazy heavy, but after the first few rounds, they took their toll.
Standout moments were Martin and Mark judging each other and getting the EXACT same score. We also had a lot of women score well in this workout, ultimately taking the top 2 spots! The top male and female were Martin H. and Ashley R, respectively.
Here’s our Leaderboard:
Female:
Amanda N. 10 + 5
Ashley R. 9+1
Sera S. 8+19
Lori E. 7+6
Shari B. 7+4
Hana H. 7
Leslie C. 6+12
Sally R. 6+3

MALE:
Martin H. 8+15
Bo W. 8+14
Mark A. 8+2
Ian N. 7+17
Roger H. 7+14
Julian A. 6+26
Dan T. 6 + 18
Chris W. 6+15
Jason R. 6+13
Kenny W. 6+12
Bill B. 5 +15
Jimmy M. 5 +11
Glenn R. 5+9
Mark R. 5+8
Wes B. 5+7
Jason N. 5 +6
Ethan D. 4+12
Chad L. 3 +24
It’s not too late to join in the fun! Have you taken on the challenge of WOD #3? If not, then what are you waiting for?

This week at The Cave

Tuesday, June 3rd, 2014

Amanda hits 8 unbroken OHS at 135lbs

Amanda hits 8 unbroken OHS at 135lbs

Reebok CrossFit Regionals
This weekend, Amanda proved to everybody her amazing athleticism!  Check out Roger’s recap of all the events here
Summer Camps
Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure she is safe and having fun. If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!

summer-parkour-campsfinal-1

Gymnastics:  June 16-20
Ninja:  June 23-27
Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.)
Gymnastics:  July 28- August 1
Youth Camp:  August 4-8
Gymnastics:  August 11-15
Parkour:  August 18-22
REGISTER ON-LINE OR CALL (415)927-1630.
Challenge WOD
Challenge WOD #3 was announced last week, read about it here, so get it done by this Sunday! The second WOD is complete, with the recap coming soon! Want to know more about Challenge WOD? Check this out!

amanda_muCrossFit Trainer’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.
August 9, 2014 From 1-4 PM
Member cost: $70.00 Non-member cost: $75.00
To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. To register, use the “Register” link to sign up for just this seminar. August 9, 2014 from 4:30-7:30
Member cost: $70.00 Non-member cost: $75.00
< To register, use the “Register” link to sign up for just this seminar. This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.
This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

2014 CrossFit Games Nor Cal Regionals Event 6

Sunday, June 1st, 2014

Amanda in the first set of deadlifts

Amanda in the first set of deadlifts

Event 6 was a brutal chipper starting with a 50 calorie row. This was followed by 50 jump over box jumps, 50 deadlifts (120lb women’s weight), 50 wall ball (to 10 ft), 50 ring dips, and then it gets reversed. 50 wall ball, 50 deadlifts, 50 jump over box jumps and a final 50 calorie row. All on a 21 minute cap. To put in perspective how difficult this workout is Jason Kalipha was on his 46th calorie of the second row when the cap time arrived, and he won the event.

In the first two women’s heats no athletes got past the second set of deadlifts, and most women were stopped at the second set of wall ball. Amanda started strong finishing the row in 3:05. She used a lateral plyometric technique for the jump over box jumps finishing at the 5:00 mark. She worked through the deadlifts efficiently completing them by 7:27. The first set of wall ball was difficult and she was no-repped several times. She finished wall ball at 11:09. The ring dips were difficult for everyone as expected. Amanda finshed at 18:04. Back to the wall ball with just under 3 minutes to go. Amanda finished 23rd on this event to put her at 19th. Overall.

This week in The Cave!

Tuesday, May 27th, 2014

cf-games-2014Reebok CrossFit Regionals

Did you know Amanda Norton qualified and is competing at the Reebok CrossFit Regionals?  She’ll be competing from May 30 - June 1.  Regionals is a great way to meet others in the CrossFit community, witness some spectacular performances, and even pick up the latest in WOD wear.  Grab your CAVE shirt and purchase your ticket to come and cheer on Amanda!   Click here for the schedule of events.

Challenge WOD

Challenge WOD #3 was announced yesterday, read about it here! The second WOD is complete, recap coming soon! Want to know more about Challenge WOD? Check this out!

Kids Night Out:
waterfight531web

Forget the baby sitter and bring the kids to The Cave for Kids Night Out!  They will have a great time playing water games, doing skill work with coaches, and having a healthy bbq dinner — everything a parent would want for their kids night out!  The next KNO is May 31, click here to register. Don’t forget to pack a towel!
summer-parkour-campsfinal-1

Summer Camps
If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:


Give a Second Thought to Soda’s Chilling Effects

Thursday, May 15th, 2014

happy_sad_drinks

I’m going to be blunt: there is absolutely no reason to ever drink soda. Ever. Poison in a can. Don’t give it to your kids, don’t drink it yourself. Ever.

Whether a soda is artificially or cane-sugar sweetened, studies show both lead to dramatic weight gain (Univ. Tx). Other soda evils include: carcinogenic carmel coloring, accelerated aging and muscle loss from high levels of phosphoric acid, water pollution (artificial sweeteners are showing up in municipal water supplies), memory loss and nerve problems from brominated vegetable oil (a flame retardant). I don’t want to scare you (well, maybe I do), but that’s just naming a few of soda’s bads.

The facts about soda are indeed chilling but not the kind you want on a hot day. Thirst-quenching flavored waters offer an easy, delicious and much healthier alternative. And hey people, water is as Paleo as it gets! Try adding a few simple ingredients and some healthy chill to your water and say goodbye to soda!

Basil Strawberry Water

  • about 10-12 strawberries
  • juice of one lime
  • another lime thinly sliced
  • 1/4 cup fresh basil leaves
  • two quarts of water

Citrus Ginger Mint Water

  • 1/2 Grapefruit sliced
  • 6 to 10 peeled ginger root slices
  • 1/4 cup fresh mint leaves
  • two quarts of water

Cucumber Citrus Water

  • One unpeeled medium cucumber, sliced
  • One unpeeled lemon or small orange, sliced
  • two quarts of water

Directions for each of the above: Place all ingredients in a two quart pitcher and refrigerate overnight. Run through a sieve if desired.

A few more ideas:

  • Herbs: mint, basil, parsley, sage (amazing with crushed blackberries), rosemary (awesome with chunks of cold watermelon)
  • Citrus: slices of lemon, lime, grapefruit, orange
  • Tropical ice: freeze pineapple, mango or kiwi chunks to add tropical coolness to your glass
  • Spice ice: freeze chai, cinnamon, green or any favorite tea to make ice cubes that dance with flavor

Cheers!

Have You Done the Challenge WOD Yet??

Wednesday, May 7th, 2014

Have you done the Challenge WOD yet?  CrossFitters have until Sunday night to complete it, and I’d like to encourage everyone to at least try!

Today, I watched a few coaches take the challenge…how remarkable!  Roger put it all out there, he worked hard and got it done! Wall balls looked like the hardest piece for him, and thrusters were no joke, but, have you seen his butterfly pull ups?!?  Sera took the challenge too and she was beautiful!  She kept moving and got it done crazy fast!  It looked like the rower was the hardest part for her, but it was at the end of that WOD everything is so tough at that point.  Rumor is Bo did the entire workout unbroken in under 6 minutes!  Don’t know what the Challenge WOD is?  Read about it here: http://www.inthecave.com/blog/?p=10105

At first, I wasn’t going to take the challenge, but after watching our inspiring athletes take it on I’m going to go for it!  I’ll probably post the slowest time of the group by far, but at least I’ll get it done!

Won’t you join me?