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Challenge WOD 2 is ………………

Monday, October 20th, 2014

5 RFT:
10 deadlifts
10 bar facing burpee over barbell
RX weight 100 KG/70 KG
Scaled Weight 70/40
20 KG (KB is an acceptable sub at an appropriate weight for the athlete)

The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” they may reach down and begin the set of 10 deadlifts. After completing 10 deadlifts, the athlete performs 10 bar facing burpees. Then, back to the barbell for 10 deadlifts, and then another set of 10 bar facing burpees. This continues for a total of 5 rounds.
The athlete’s score is his or her total time for completing the workout.

Movement Standards

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Burpee Over Barbell:
In the burpee over barbell, the athlete must first perform one burpee perpendicular to and facing the barbell. Your head cannot be over the barbell.

Then, jump off of two feet over the barbell and land on two feet before proceeding into the next burpee. Each rep ends with jumping over the barbell. In the burpee, the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap is needed. He or she must just be completely vertical and show full hip extension at the top before jumping over in order for it to be considered a rep. The next rep will
then begin on the opposite side facing the barbell.

TGU tips!

Friday, October 17th, 2014

Our dynamic due coaches Russ and Amanda are back this time to give helpful tips with TGU.

HUGE shout out to Jessica M! Yesterday was the first time she got on the board for a monthly Cave challenge.
Great work Jessica, we are all proud of you!

2014 Fall Challenge WOD #1

Monday, October 6th, 2014

Challenge WOD has begun!

Monday, October 6th (today) kicks off our first fall Challenge WOD 2014! This in-house competition will contain 6 workouts and competitors will have 2 weeks to perform the workout before the next workout is released. At the conclusion of the 6 workouts, a winner for both male and female categories will be announced and given prizes. The winners will then be put into the Challenge WOD Hall of Fame. Competitors that complete all 6 workouts will also receive a prize! I’m looking forward to fierce competition, athletes pushing themselves even further and a good time had by all!

A few changes this year include:
There will be a scaled division for every workout.
There is also a youth division.
Several WODs will be pulled directly from established competitions or inspired by them.
There will be one day in the 2 week cycle when part of the class metcon programming will be the Challenge WOD. The day will be different every 2 week cycle. Class will run similar to the Open — athletes will judge each other, but it’s YOUR CHOICE to submit the scores. Athletes are encouraged to try many times but there will be one opportunity for it to be part of class.
Scores can be submitted on-line to BYTWB. (Need an invite? E-mail me!)

Rules for Challenge WOD are as follows:
All competitors must perform all movements as specified in the standards for each workout.
All workouts must be completed between the Monday that the workout is released and the second following Sunday.
All submissions must be performed with a judge. The judge must also be a Challenge WOD competitor.
The athlete may perform the workout multiple times.
Once an athlete chooses a division, they must stay in that division for all 6 Challenge WODs.
CrossFit coaches are allowed to compete, but will not be considered when choosing a winner.
Challenge WOD Hall of Fame inductees are allowed to compete, but will not be considered when choosing a winner.

Challenge WOD 1
Inspired by the 2013 LaLanne Throwdown
RX division:
AMRAP of squat clean and jerk and pistols for 8 minutes
Minute 1 AMRAP squat clean and jerk - 60/40 KG
Minute 2 AMRAP pistols
Minute 3 AMRAP squat clean and jerk - 60/40 KG
Minute 4 AMRAP pistols
Minute 5 AMRAP squat clean and jerk - 60/40 KG
Minute 6 AMRAP pistols
Minute 7 AMRAP squat clean and jerk - 60/40 KG
Minute 8 AMRAP pistols
Then, immediately into a maximum duration L-Hang.

AMRAP of squat clean and jerk and reverse lunges for 8 minutes
Minute 1 AMRAP squat clean and jerk - 40/25 KG
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP squat clean and jerk - 40/25 KG
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP squat clean and jerk - 40/25 KG
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP squat clean and jerk - 40/25 KG
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

AMRAP of DB thrusters and reverse lunges for 8 minutes
Minute 1 AMRAP 10# DB thrusters
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP 10# DB thrusters
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP 10# DB thrusters
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP 10# DB thrusters
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Scoring is based on the total reps from each minute completed, plus the total seconds of the hang.

Squat Clean and Jerk
The athlete starts with the barbell on the ground. When time begins, the athlete must move the barbell from ground to overhead with the athlete passing through a full squat position (hips must pass below the top of the knees) while the barbell is racked on the shoulders. This can be a full-squat-clean thruster, a power-clean-front-squat-split jerk or anything in between as long as the 3 key positions are reached. (See pictures below.) The movement concludes with the barbell locked out overhead with feet together.img_14911Elbows, shoulders, hips, and knees must be in full extension. The barbell must return to the ground in order to proceed to the next repetition. Bouncing the barbell off the ground is not permitted. The athlete must complete the squat clean before moving on to the jerk, and if a jerk is missed, the squat clean does NOT need to be repeated. At any time, the athlete can rest the bar on shoulders.

At the start of the movement the athlete must be standing on one leg, with hips and knees fully extended. At the bottom of the pistol the hip crease MUST go below the top of the knee. The other leg CANNOT make contact with the ground or with the other leg until the athlete is at full extension. The athlete can hold on to the extended leg, but it is not required. The movement ends when the athlete reaches full extension of the knees and hips before completing the nextimg_14701rep. Alternating legs is NOT required.
Reverse Lunges
At the start of the movement the athlete must be standing with hips and knees fully extended. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg makes contact with the floor. Return to the original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Alternating legs is NOT required.
The athlete must elevate feet above the crease of the hip while hanging on the bar with straight legs, knees locked, and toes above hip crease. Feet must remain above the crease of the hip - once the feet fall below the hip crease, WOD is finished.

Hanging Knee Tucks
The athlete must elevate their knees above the crease of the hip while hanging on the bar. Knees must remain above the hip crease - once they fall below the hip crease, WOD is finished.
Athletes are encouraged to try different strategies multiple times, and must be judged by a fellow competitor or coach. I’ll be on the floor to assist with judging.

Questions, comments, feedback?

Work hard, train hard, and make yourself proud.

Key Lime Shots

Thursday, September 4th, 2014

key_lime_annieAnnie and I like lime. In fact, she wouldn’t let me photograph this without hovering close enough to secure a spoonful after the shot was taken. Like Annie, I’m willing to bet this dessert will make you purr!


  • 3 eggs
  • 1 tablespoon lime zest
  • 1/4 cup honey
  • 1/2 cup lime juice (key lime is my preference)
  • 3 tablespoons coconut oil, just barely melted on low heat in microwave
  • 2 cups coconut milk
  • 1 tablespoon grass-fed gelatin

In a medium saucepan, combine eggs, zest, honey, lime juice and coconut oil. Mix well, turn on heat to medium, and cook stirring constantly until mixture starts to thicken. Remove from heat and strain through cheesecloth or a fine sieve into a bowl and refrigerate.

Next, add coconut milk and gelatin to saucepan. Stir together, let sit for a full 10 minutes, and then turn heat to medium and stir until gelatin has dissolved. Transfer to another bowl and refrigerate along with lime mixture. Let both chill for about 4 hours or until gelatin has set.

Once set, combine contents of both bowls in a food processor and blend together until smooth and creamy. Adjust sweetness with further honey or maple syrup if desired. Enjoy right away!

Before you Celebrate Labor Day……

Monday, September 1st, 2014


Before you celebrate labor day, and enjoy the end of summer come to The Cave for a surprise WOD!  It’s a killer!
9 and 10 classes only, all other classes are canceled today.

Today’s 10:00 am WOD recovery yoga class is canceled.

Thursday, August 14th, 2014

Todays’s 10:00 am WOD recovery yoga class is canceled.  We’re sorry for the inconvenience and last minute notice, this was unavoidable and an extremely rare occurrence.

This class will resume next week,  come check it out!
Thank you

The NPGL Has Begun. Let’s all GO!

Friday, August 8th, 2014

The NPGL Has Begun!
If you haven’t yet heard of the NPGL (National Pro Grid League), chances are, you will very soon. Like now. The new sport is poised to make major headlines this year, and it may very well change the way we look at professional athletes forever.
The NPGL consists of 8 teams from around the country that come together for competitive, televised matches, similar to professional football or baseball. However, one of the distinctions of these gladiator style matches is they aren’t decided by baskets or goals scored - they’re based on points earned by each team’s performance together in 11 races, combining strategy, brute physical power, and agility. To read about the 11 races please click here.

The Fire ladies, Eleni Frediani, Whitney Heuser, and Courtney Walker showing excellent form with their hand stand push ups.

The Fire ladies, Eleni Frediani, Whitney Heuser, and Courtney Walker showing excellent form with their hand stand push ups.

Unlike any other professional sports league, NPGL teams will be co-ed (equal number of men and women) with at least one of each aged 40 years or older! Each team is made up of specialists: the Workhorse who can do just about anything; the Sprinter who can crush any movement under 30 seconds; the gymnast who can handle unusual movements. Pacing is pretty much non-existent, so these races are fast. If you thought the CrossFit Games was a fast paced adrenaline rush, a 2 hour GRID match is going to be INCREDIBLE!
The inaugural GRID season begins on August 19th at Madison Square Garden in New York City and ends on October 3rd at Mandalay Bay on the Las Vegas Strip. Every regular season match will be streamed live to Ten hours of the playoffs will be telecast live on NBC Sports Network.

Cave Fire Road Trip!  Let’s all GO!

We are hoping to have our CAVE family support our local team, the San Francisco Fire. We are organizing a CAVE road trip to the Fire’s first home match of the season against the Philadelphia Founders. It’s on Thursday night, August 28th at the Haas Pavilion in Berkeley located on the Cal Berkeley campus.
To sit together with seats with backs, we can order tickets as a group. The tickets are $47. each, but with a group discount, tickets will be $42.30. A huge thank you to Rich LeFurgy for making this possible!
The order is going to be placed by MONDAY, so please either respond to the Google group thread or e-mail me at



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:
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

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


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.