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Enroll in Summer Camp Today and get 20% off

Tuesday, March 3rd, 2015

c305eacf-6c8d-49ff-ad6a-da8f886f1f14Keep kids active with camps at The Cave.
The Cave  offers ninja, parkour and gymnastics camps for kids ages 3 to 12. Experienced coaches use games and obstacle courses to teach determination and physical skills. Check out the schedule and descriptions below. Then, link to our website to sign up. Please forward this to your friends!
April 13 – 17     Spring Ninja Camp
June 15 – 19    Gymnastics
June 22 - 26     Ninja Camp
July 13 – 17      Gymnastics
July 20 – 24      Ninja Camp
July 27 - 31       Gymnastics
August 3 - 7      Ninja Camp
August 10-14    Gymnastics

Ninja campers learn how to run literally anywhere. Walls and fences become aids to movement. Experienced coaches teach ninja campers to safely and efficiently navigate any environment while developing strength and agility. The discipline also allows freedom and creativity as campers work out how to use their abilities to overcome obstacles. Gymnastics campers enjoy training and games designed to teach body control and strength. Regardless of whether or not your child wants to pursue gymnastics as a competitive sport or just tumble for fun, gymnastics campers will enjoy their day with The Cave’s experienced coaches. Enroll today!

Another Gymnastics Seminar In The Books

Tuesday, February 10th, 2015
Wellness Revolution Crew Day 1

Wellness Revolution Crew Day 1

I want to thank my hosts Wellness Revolution CrossFit for the opportunity to come out to Little Rock AR and work with their staff and students for two days of CrossFit Gymnastics immersion. I had a great time, and the groups both days were adventurous and eager to try new things.

For this weekend I ran each day as an independent seminar.  The base curriculum was the same on Sunday as what was covered on Saturday.

The first day was attended primarily by Wellness Revolution staff. We worked on key progressions and concepts to help the trainers in the teaching of these skills as well as digging into the mechanics of their movements as well.

The second day was attended by more of the Wellness Revolution students. A few of the attendees from the first day also came on day two and were put to work practicing the coaching cues and techniques they had learned on day 1. It was great to have a wide range of athletes to work with to demonstrate the range of stages of movement and ability. Everyone was receptive and up for trying new things.

Wellness Revolution Crew Day 2

Wellness Revolution Crew Day 2

Running these seminars is a great opportunity to teach the methods that I have developed over the past decade to communities outside of our facility. I really enjoy the seminars and hope that the service I provide brings value to the global CrossFit community.

NorCal Masters 2015: The Recap

Friday, February 6th, 2015

10952301_10152724648917615_5282697853700622200_oCrossFit Marin athletes shined at Craneway Pavilion during the NorCal Masters competition!  Congratulations to all the athletes! They really put it out there! If you missed my original post about our competitors, please read it here first.

So much love goes into this competition. In its 5th year, NorCal Masters has taken on a life of its own! The venue is beautiful, the athletes are fierce, and the WODs are creative. It’s hard not to be biased since I am part of the event team.
If you’re over forty and are interested in competing in this event next year, let us know! It’s a great goal to have, and your coaches can help see you through it.
I’m going to repost Martin’s incredible story as told to our Google group to recap moments. Thanks984267_10152966435506508_4301640055978255212_nMartin!
Karen L. almost breaks her nose warming up her clean and jerk with a PVC pipe. There wasn’t too much blood, but it did require a fair amount of makeup to conceal the true extent of the damage to the bridge of her nose. Minutes later, she almost breaks her skull while doing chest-to-bar pull-ups on the wrong side of the rig. There was too much blood for makeup this time, so she sported a ragged Band-Aid for most of the first day. The good news was that she took 1st in that event, taking down several Games athletes in style. Don’t hurt Karen L., or she will hurt you back!

Mark A. makes the top five and gets himself into the final. As the finalists take the field, we see four extremely intimidating large men (as tall as Ehren H., as muscular as Bo W. … and then out comes Mark A.! Of course, as unfussed as ever, he gets right in there and mixes it up with the big guys, hang power cleaning 155lb/70kg for reps.

10921625_10152724644597615_7566551993592315354_oRich L. is a model of consistency, takes 2nd in two events and places no lower than 7th in any event to cement his place in the final. He placed 4th overall, coming in behind three other Games-level athletes and improving on his 6th place finish last year.

Susie B. changes outfits six times in two days and places 11th overall in her very first CrossFit competition. She destroyed the one mile run in 7:12, placing 3rd in that event. Perhaps more significantly, though, after failing to do any weighted pistols during practice, she proceeds to rep out over ten of them during the pistol/KB snatch event to snag 9th.10917190_10152724653627615_4479763452160706366_o

Narendra R. battles his way defiantly through chest-to-bar/kettlebell swing/double-under metcon-hell and follows it up with an impressive 7:18 mile run (good enough for 8th), despite a recent calf injury that required copious amounts of tape, massage, and old-fashioned grit. Of course, Narendra has grit in spades, as he is an experienced ultra-runner, so perhaps we should not be that surprised.

Thanks again for the recap Martin!

Another highlight was Martin coming in 5th overall in the runback squat and winning his heat.  I didn’t see him put the barbell down at all during his 2 min backsquats, and was the only one in his heat not to hear NO REP on his back squats!  Well done!

Final results can be seen here on the leadership board link.
Men 40-44: Martin H. (13
Men 45-49: Narendra R. (22; however, didn’t compete on Day 2)
Women 45-49: Karen L. (6 and Susie B. (11
Men 50-54: Mark A. (5
Men 55-59: Rich L. (4
Until next year!  Who’s in?

Let’s talk Tabata

Tuesday, January 13th, 2015

tabata-2-300x174“So what exactly is Tabata and why is it called that?”

Well, the story starts with the Japanese Olympic Speed Skating Team. In 1996 team trainer and scientist Izumi Tabata conducted a study analyzing the effectiveness of a specific High Intensity Training program that the head coach had developed specifically for his athletes. The team was divided into different groups. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for a total of six weeks. The second group completed four-minute, high-intensity workouts on ergonomic cycles four days per week for a total of six weeks. The program that group two followed is what has come to be known as Tabata training:

Eight rounds

One round: 20 seconds of ‘all-out’ work, followed by 10 seconds of rest

Tabata describes the desired intensity of work at around 170% of an athlete’s VO2 max—their maximum rate of oxygen consumption. At the conclusion of the six weeks of training, Tabata found that group two had experienced a 28% increase in their anaerobic capacity, as well as a 14% increase in their VO2 max. When summarizing the effect of the study and the HIIT program, Tabata writes that

“moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems”.

This was a significant finding, as most authorities had regarded the two pathways—and training for them—as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.

Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate-intensity exercise.

Dr. Tabata’s research tested subjects on stationary bikes, but in the CrossFit world his protocol is applied to all variety of functional movements. The Tabata protocol is applied to exercises including squats, pull-ups, push-ups, sit-ups, rowing, and, in my practice, dumbbell moves. We generally score Tabata intervals based on the lowest number of reps completed in any one of the eight twenty -second work intervals.


Tabata training increases the metabolism and heart rate immediately, the ability to produce work will lower as you go through the sessions.  The body will burn fat for up to 24 hours, because the metabolism will stay at the high levels after the workout.  Tabata training will increase cardiovascular fitness as well as core and strength gains depending on the workout.  It is a fast paced exercise routine that is very time efficient, all you need is 4 minutes.

Also, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.


  • The Tabata routine is not for beginners, it is easy for the intensity to become overwhelming for beginners.
  • There is a greater risk of injuries since it is high impact exercise.
  • Muscles fatigue quickly, that could lead to mental fatigue and depleted motivation.

Typical Tabata workouts (try a new one):

  • Push up (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Body Weight Squats (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Medicine Ball throw downs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Jumping rope (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Mountain Climbers (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sit ups (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Sprints (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Stairs (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Bench press (20 seconds of work, then 10 seconds of rest for 4 minutes)
  • Calf raisers (20 seconds of work, then 10 seconds of rest for 4 minutes)

Ooey Gooey Chocolate Chip Pumpkin Bars

Saturday, December 27th, 2014

These treats were amazing! They are so delicious and moist, and they aren’t horrible for you.  (But please don’t misinterpret them for a substitution for vegetables!) They are definitely a better option than some holiday cookies bought in the bread section of your local grocery store.

These in particular are among my favorite of the treats I’ve tried from her blog! Here’s how to make them:

Recipe: Ooey Gooey Chocolate Chip Pumpkin Bars

Serves: 16


  • ¾ cup pumpkin puree

  • ½ cup butter or ghee or coconut oil, melted

  • 1 egg, whisked

  • 1 teaspoon vanilla extract

  • 1 cup almond flour

  • ¼ cup tapioca flour

  • 1 cup coconut sugar

  • 1 tablespoon pumpkin pie spice

  • ½ cup dark chocolate chips (I used enjoy life mini chocolate chips)


  1. Preheat oven to 350 degrees F.

  2. Grease an 8×8 glass baking dish with ghee, coconut oil or butter.

  3. Mix all ingredient together in a large bowl until well combined.

  4. Pour mixture into baking dish.

  5. Bake for 30 minutes or until a toothpick comes out clean.

  6. Let cool for 10 minutes before cutting and serving.

Happy Holidays!

Thursday, December 25th, 2014

From our families to yours, have safe and happy holiday.


Happy Holidays! Here’s What’s Happening

Tuesday, December 16th, 2014
Skill work Kids’ Night Out will take place this Saturday, December 20th from 5:30 p.m.- 10 p.m.
$35 for 4.5 hours of skill work! Pizza for dinner!
Sign Up Here!
Start the New Year off right and come to our 7th annual Golden Gate Bridge run, January 1st 9 a.m.-12 p.m.
Click Here For More Information Or To Register
Register early for our Winter Camps, February 16th-19th by clicking here!

Challenge WOD 5:

Monday, December 8th, 2014

Challenge WOD 5:
21-15- 9 of
RX: OHS 43/30 KG and Toes 2 Bar
Scaled: 30/15 OHS/ knees to chest
Movement Standards:
Overhead squat:
This is a standard Overhead squat.  A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.
Toes to barIn the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Knees to ChestIn the knees to Chest, the athlete must go from a full hang to having the knees come into the chest, above the hip crease. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the chest together at some point. The arms can be bent or straight.
3,2,1, GO….. This WOD begins with the barbell on the floor and the athlete bringing it to the over head position.  A full squat snatch can be used anytime the athlete needs to return to the OHS position, and counted as a rep if full depth is achieved. Time is called when the last toes 2 bar or knees to chest is achieved.

Challenge WOD #5 and December Monthly Skill Challenege

Monday, December 1st, 2014

December Monthly skill challenge is:
Handstand shoulder touches.
These can be done against the wall or free standing.  This is for total max touches in one handstand.For against the wall: 2 shoulder touches = 1 rep, free standing with a spot 2 touches = 1 rep and freestanding without any help 1 touch is one rep.

Challenge WOD 3 is…..

Monday, November 3rd, 2014
100 M farmers carry
25 Wall balls
25 pull ups
100 M farmers carry

3,2,1 GO.. Starting at the 0 meter mark athlete will pick up their KBs and walk a total of 100 M. Then the athlete will perform 3 rounds of 25 wall balls and 25 pullups/ When the last pull up is completed, the athlete will run back to the 0 meter mark and walk a final total of 100 M. Time is called when the athlete returns to the 0 meter mark from the second farmers carry.

Farmers Carry:
RX: 2 kettlebells 2P for men, 1.5 for women
Scaled: 2 KB 1P for men, .75 for women
Athlete must use a standard farmers carry grip, with with one kb at each side. You may put the kb down during your walk, but time will continue until you are finished.

Wall Balls:
RX: 20# 10ft./14# 9ft
Scaled: 14# 10 ft/10# 9 ft
Athlete starts with the medicine ball in hand.  At the bottom, hip crease must be below the top of the knee.  The movement concludes with the center of the ball contacting the wall at or above the designated line.

Pull Ups
RX: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.
Scaled: Jumping pull ups are allowed. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.