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Kids’ Night Out July 25!

Thursday, July 23rd, 2015
Need a night off? Drop your kids off at The Cave the second and fourth Saturdays of every month from 5:30 p.m. - 10:00 p.m.

7/25/15: Movie Night (Pizza)

$40 if you sign up online in advance
$45 at the door (pending availability)

Click here to sign up now!
The Cave Team

Happy Birthday America

Saturday, July 4th, 2015

Please remember The Cave is closed today and all classes are canceled.
We hope you have a safe and happy July 4th celebration


Strength Training for Yogis Saturday July 11

Friday, July 3rd, 2015

Stephanie Ring of Endure Yoga and certified fitness trainer Chelsea McAlexander are teaming up to bring you Strength Training for Yogis hosted by CrossFit Marin at The Cave.

1:00 p.m. - 4:00 p.m.
$50 for workshop
Register Here

Strength Training for Yogis will introduce movements likes arch and hollow rocks, lunges, squats, jumping, pull-ups, and presses to improve core strength and stability, add athletic development to your practice, and increase specific muscular strength.

WOD Recovery Yoga, Why you should do it!

Wednesday, July 1st, 2015

wod-recovery-yoga-cover-75x925-version-7As athletes, we are constantly looking for new ways to both improve performance and prevent injuries. We have found unique techniques to keep the muscles loose — utilizing a lacrosse ball to massage out deep knots, or stretch with bands to distract the joint and increase mobility. While all of these tools are necessary parts of a CrossFitter’s daily training plan, simple stretching is often overlooked and certainly underutilized.

WOD Recovery Yoga was developed by our on-staff yoga teacher and avid CrossFitter, Stephanie Ring. Teaching athletes yoga is her passion. This love of teaching yoga combined with her first hand knowledge of CrossFit inspired her to create a specific type of class geared directly toward the post workout needs of these athletes. Her anatomical knowledge of CrossFit movements combined with her in depth knowledge of yoga postures and sequencing, provides the athlete with specific and targeted stretches and sequencing to help unwind, stretch and mobilize those places in the body that need it most.

Still need more convincing? Here are 5 simple reasons to try WOD Recovery Yoga:

1. Involves less thinking, more stretching

2. Targets muscles specifically worked during WOD

3. Stretches muscles multiple times during class to release tension and improve flexibility

4. Increases body awareness

5. Slows down the body and mind to aid in recovery

June Kids’ Night Out and Camps Are Coming Up! Register Now!

Friday, June 12th, 2015


Need a night off? Drop your kids off at The Cave the second and fourth Saturdays of the month from 5:30 p.m. - 10:00 p.m.

6/27/15: Parkour Night: (Hot dogs)

$40 if you sign up online in advance
$45 at the door (pending availability)
Register Now!

Summer Camps are just around the corner. Space is limited, so claim your spot now. Early-bird discounts apply!

June 15 – 19: Gymnastics
June 22 – 26: Ninja
July 13 – 17: Gymnastics
July 20 – 24: Ninja
July 27 – 31: Gymnastics
August 3 – 7: Ninja
August 10 – 14: Gymnastics
Register Now!

Want to have a birthday party at The Cave? Book a Saturday or Sunday time slot for a gymnastics or parkour themed party!
1:00 p.m. – 2:30 p.m.
3:00 p.m. – 4:30 p.m.
10:00 a.m. – 11:30 a.m.
12:00 p.m. – 1:30 p.m.
Book Now!

Thank you to all who served and sacrificed for our freedom

Monday, May 25th, 2015


The Sumo Deadlift High Pull

Tuesday, May 12th, 2015

The Sumo Deadlift High Pull (SDHP) is one of the 9 essential CrossFit movements, but many question if it should be. There has been much debate about the compromised position of the shoulder at the top of the movement.

What exactly is the SDHP?

The SDHP is an explosive compound movement that develops tremendous power in the posterior chain.  When performed correctly, it primarily strengthens the hamstrings, glutes, lower back and upper traps.  The SDHP is also a known assistance exercise to improve your pull during the clean, along with full-body coordination and explosive power.  This core to extremity lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.

Why do we do it?

In addition to the reasons above (strengthens the hamstrings, glutes, lower back and upper traps), SDHP is a useful movement for learning proper progressions for power generation.  Especially, the athlete learns the need for a triple extension of ankle, knees and hips before the arms ever bend.  The SDHP is also a useful exercise progression which prepares new athletes for the barbell clean by utilizing an explosive extension of the hip and a strong arm pull to elevate the load.

Why should we not do it?

SDHP-graphic.jpgAt the top of the SDHP movement, the athlete’s arms are actually in a similar position used by professionals to test for shoulder impingement. But, instead of the professional adding pressure to the arm during the test, the athlete is to perform high reps with a weight hanging from it.  As the athlete gets tired and her form deteriorates, the likelihood of injury due to bad form increases to a much greater extent.

The Hawkins-Kennedy impingement test (pictured above) is a test for supraspinatus tendinitis and the resulting subacromial pressure and inflammation that is common for rotator cuff injuries. This test mimics impingement by pushing the supraspinatus tendon against the anterior surface of the coracoacromial ligament and coracoid process.  In simple terms, this position forces your most commonly injured rotator cuff muscle between two bones - a position similar to the top of a perfectly executed, loaded SDHP.

The overall concern is centered around the high pull up the top and the possible impingement of the shoulder. However, when done correctly, the SDHP is not a high pull at all. The explosive opening of the hips is what is supposed to impart momentum on the bar and carry it upward. The arms will just bend to accommodate that vertical travel, they should not be actively pulling the bar up at all. The problem is while this is great in theory it is very often not what happens in practice once fatigue and repetition set in.

So, should you do a SDHP?  It does turn up in our programming, and we’ve often received questions about its safety.  Most questions sound something like, ” I hear it’s bad but I don’t know why” or “Some authority I know said not to do it, so I won’t”.  This is why I’ve written this blog, to help you understand the benefits and risks of SDHP, so you as athletes can decide, and we as coaches can help you.

To put this in perspective, one could argue that most of the movements we do carry some amount of risk to them.  Something as basic as running or squatting could put you at great risk when performed incorrectly.  Does that mean you should avoid them?  Obviously not, and I’m being a little extreme here, but hopefully you get the point.  Like any movement, including the SDHP, we as coaches are trained to ensure your safety by keeping our eyes on you.  However, knowledge is power and I encourage you to decide for yourself how you feel about this movement.  Either way, we are here to help you perform it safely or find a great substitute movement if necessary.

Some tips to help perfect your SDHP:

Deadlift Phase

  • Begin with your feet in a wide “sumo” stance, with your toes pointed out at about a 30 degree angle

  • Your hands should take a narrow grip on the bar, inside your legs

  • The bar should start at rest on the ground, touching your shins

  • Keep a neutral spine and keep tight throughout the movement

  • Keep your chest up and facing forward

  • Keep your weight on your heels

  • Your shoulders should be slightly ahead of the bar

  • Generate peak tension throughout your body before you start to pull

  • There should be no slack in your arms and you should not jerk the bar off the ground

Shrug Phase

  • At the top of the deadlift, perform a powerful shrug with straight arms, which will generate momentum on the bar

Pull Phase

  • Your arms should remain straight until after the shrug

  • Your arms finish the movement by pulling the bar up to your chin

  • The transition between the deadlift, shrug, and pull should be seamless

  • Your elbows should be high at the top of the pull


  • To return the bar to the ground, release your arms, bend your knees and keep your chest high and facing forward

The Mental Side of Athletics Injuries

Tuesday, May 5th, 2015

1010234_673068209386082_549566797_nThe mental challenges you endure after an injury can often be more frustrating than the physical pain. Recently, I wrote a post challenging our community to avoid injuries. Injuries can still happen, however, so this post focuses on the mental challenges of having them and the process of channeling their effects productively.

You’re injured. Even with the best training, strategies, and perfect form, it happens. You can’t change it; you can only move forward. But how?

For me personally, moving forward begins with patience, determination, and valuing what I have. Focus on what you CAN do, not on what you can’t. Injuries can feel like nightmares, because most are not easy to cope with. They can be constant reminders of our new weaknesses, naturally leading to feelings of anger and frustration. However, once you refocus and take control of your overall outlook, you will already have taken a huge step in making the most of your recovery.

Have patience with your body, but also have patience with your mind. It’s okay to feel sad. Allow yourself to mourn and feel whatever loss you are experiencing. While feeling is an important part of the healing process, it’s also important to stay as positive as possible. Be patient with the process while maintaining your determination to become better and stronger. Use this opportunity to rebuild the foundation of your body and strength, and come back even better than before!

I strongly believe your mental attitude is everything when dealing with an injury. When positive, your attitude can speed up the healing process and lessen your emotional pain. I also firmly believe that negativity will slow down the rehabilitation process, making you miserable. (I don’t have any scientific research to quote here, just my own experience.) As a lifelong athlete with more than my share of sports injuries, believe me when I say that it’s all up to you. Negativity about your situation will only bring you down and possibly worsen your symptoms, while patience and determination will reward you every single time.

Practice your skills and/or routines mentally. On a daily basis (only 5 to 10 minutes at a time), use mental rehearsal to see, hear, and feel yourself performing in your sport, executing each movement flawlessly with perfect timing. Regular mental rehearsal of your skills will keep your neuromuscular connections activated, ensuring a quicker and easier transition back into your sport when you are able to actually begin physical practice again.

Similarly, try daily to spend 5 to 10 minutes imagining your body beginning and continuing to heal. “See” in your mind’s eye a healthy supply of red blood cells surrounding the injured area and facilitating the mending process. Again, I can’t scientifically prove that this will speed up your healing. I can promise, however, that you’ll feel less helpless, more in control, and much more positive. These attitude changes in themselves will speed up your recovery.

Lastly, please be conscientious about your physical therapy and follow your doctor’s advice closely. Your physical therapy will actually work in conjunction with your mental recovery. Remember that healing is a process, so don’t cut corners, looking for the quickest exit. Work just as hard during your rehabilitation as you do in your training. You’re still an athlete.

And don’t forget to talk to us, your coaches and your community. We are here to help.

New Classes, WOD Recovery Book, and a Final WOD Send Off for Ian

Thursday, April 30th, 2015

Hi Athletes,

We have some big changes in May!  Our new 9 and 10 am classes start this Sunday.  Please note that this also means we will no longer have the 3:30 and 4:30 class.  May also brings a new Tuesday morning 5:15 class with Coach Ron. Your feedback is important to us so please, e-mail me with any comments, I love to hear it all.

As many of you know, we have been finishing each class with WOD Recovery Yoga programmed by our resident yogi, Stephanie Ring. The yoga programming is designed around each workout to optimize recovery, maintain and increase mobility and prevent injuries. Up until now, the only way to use this yoga programming was at the end of class. Available now to purchase and download is the WOD Recovery Yoga eBook for Functional Fitness Athletes. This eBook contains 70 yoga postures, from child’s pose to savasana, sequences for the top 20 CrossFit movements and lists of poses by muscle group to help you target the areas you need most. This is a great resource if you need an active recovery day with lots of mobility work, or you can’t make it into the gym but need to stretch.

Click for more details about the eBook. Type in this discount code CFMarin2015 to receive $10. off the $24.99 price.

Join us this Saturday at 9 am for a final WOD send off for Ian N.  Ian is a long time member of CrossFit Marin, and due to his move, he will be training elsewhere.  But we can’t let him go without a proper send off!  Good luck Ian!

A huge congratulations to our Master’s qualifiers that competed this past weekend. These athletes placed in the top 200 in the WORLD in their age groups and continued an amazing showing this weekend.  Martin, Mark, Rich and Michael are the perfect examples or athleticism, hard work and dedication. Congratulations on your finishes, and watch the blog for the final recap!

I’m continually humbled and inspired by our strong community which wouldn’t be what it is without every one of you.  Thank you all for being a part of it, and let me know if you need anything!


The Best Homemade Ranch Dressing Ever, and it’s Paleo!

Monday, April 27th, 2015
  1. 1/2 cup Paleo mayo (see below)
  2. 1/2 cup coconut milk
  3. 1/2 tsp onion powder
  4. 1 tsp garlic powder
  5. 1 tsp dill
  6. Salt and freshly ground pepper, to taste
Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.
Mayo recipe
  1. 1 egg, room temperature
  2. 2 tbsp lemon juice or apple cider vinegar
  3. 1/2 tsp salt
  4. 1/2 tsp dry mustard
  5. 1 cup light olive oil*
  6. In a tall glass (if using an immersion blender) or a blender, place the egg and lemon juice. Let come to room temperature, about one hour. Add the salt and mustard. Blend ingredients. While blending, very slowly pour in the olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.
  7. *It’s important to use a light olive oil, not full flavor, for mayonnaise. You could also use almond or walnut oil instead.