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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.

November Monthly Skill Challenge is….

Sunday, November 2nd, 2014

img_17171750 meter row for time!

Rules: Athletes should be settled in their rower before time starts.   At 3,2,1, GO–  The athlete grabs the paddle and rows 750 continuous meters, time can be measured by the clock on the rower or a stop watch.  Distance can only be measured on the rowers screen, time is called once 750 M is met.  TIme doesn’t pause if the athlete comes off the rower prior to 750 M.

Have fun and ROW FAST!

Great things happening this week in The Cave

Tuesday, October 28th, 2014

Great things Happening This Week in The Cave!

BackFlip Workshop

Have you signed up yet? Join us on Saturday, November 1st, 2014 for a workshop on the back flip (ALL skill levels welcome). Using various equipment and trampolines, beginners will run through a series of drills to demystify the back flip and take some of the fear out of the equation. Those who already know how to do a back flip (or are close!) will be given challenges to help improve form or learn new variations.  This workshop is ideal for parkour athletes, free runners, crossfitters, trickers, dancers, gymnasts, cheerleaders, and anyone who likes to MOVE! Space is limited to 20 athletes only!
Ages 9-13 sign up here:
Ages 14+ (adults too!):

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands-on seminar focuses on learning and improving gymnastics movements. You will hear how these skills truly break down in order to work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register,click here or visit:
CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail

Let’s keep in touch!

Have you liked us on Facebook or follow us on Instagram?  These two tools are great ways to stay in touch with the latest in what’s happening in The CAVE.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

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