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Wheel- The Ultimate in Hip and Shoulder Mobility

Tuesday, October 27th, 2015

As CrossFit athletes, hip and shoulder mobility is crucial to performing big lifts and gymnastics movements. Increasing and even maintaining mobility in these joints becomes challenging as we train throughout the week. Especially, if our recovery and stretching protocols are not as regular as our training.

Yoga can provide us with the tools we need to not only recover, but increase our range of motion in these areas. The physical practice of yoga is about increase your range of motion. Though you will see extreme versions of hip and shoulder stretches, most of the postures are basic and accessible to most people.

Using the yoga practice we can begin to mobilize and stretch those places that are tightest. For us as athletes, our hips and our shoulders tend to be the ones that come to mind first. Wheel Pose is the ….. of shoulder and hip mobility. When we are able to move into this posture, we know that our shoulders and hips are moving towards a place of greater mobility.

Warm Up Video

suggested poses:

5x Sun Salutations
Easy Twist
Wide Twisted Triangle
Clasp Hand Forward Fold
High Lunge with Tricep Stretch
Wild Thing
PVC Passes
Extended Low Lunge
Half Split
Twisted Monkey
Seated Forward Fold
Seated Spinal Twist
Start kneeling with the knees hips distance. Placing the hands on your butt (no joke) roll the shoulders back and down and squeeze the shoulder blades together. Lift out of the side body and while keeping the hips moving forward, start to send the chest up and back. You have the option to reach the hands towards the heels but make sure you continue to lift the chest up while keeping the low back long. Breath here for 20 seconds, slowly come up by placing one hand on the butt and lifting yourself back up.

Wheel 1.JPGBridge x2
Start by lying down on your back with your feet planted on the ground, hips distance apart. Walk the heels towards you until you can graze them with the middle fingers. Planting the heels down, begin to lift the hips, extending the tailbone towards the back of the knees. Draw the shoulder blades together coming onto the back of the shoulders. If possible, clasp the hands underneath you. Press down through the upper arm bones and broaden the chest. Breathe here for up to 30 seconds, unclasp the hands and slowly lower the hips down.
Wheel x3
Start by lying down on your back with your feet planted on the ground, hipsWheel 2.JPG distance apart. Walk the heels towards you until you can graze them with the middle fingers. Planting the heels down, begin to lift the hips, extending the tailbone towards the back of the knees. • Place the hands on the ground by the shoulders. Lift up onto the top of the head. Draw the elbows towards one another, shoulder blades in and press through the palms. Begin to straighten the arms. Feel the armpits open up. Draw the belly button in towards the spine and tailbone towards the back of the knees. Press the chest away from the heels. Breathe for up to 20 seconds in this pose. Slowly come down drawing the chin to the chest.

Wheel Modifications

A week full of Healthy Halloween treats! First up: Almond Butter Pumpkins (Paleo, gluten/grain-free)

Monday, October 26th, 2015

Halloween does not have to be just about trick or treating with sugar-loaded, teeth-rotting, disease-causing candy. There are healthier options, and this weeks’ blog is full of them.  Every day leading up to halloween I thought it would be fun for the blog to feature a unique  halloween inspired healthy treat recipe that your kids will LOVE. If you try to make one please post your pictures to our Facebook page!

All of these take less than 30 minutes to make, and are full of healthy fats, minerals and vitamins.  The first recipe is Almond Butter Pumpkins (Paleo, gluten/grain-free. I just made these and the kids had a blast!  Being deathly allergic to cinnamon, I left it out of the second batch we made and no one seemed to miss it.    Happy Halloween!


  • ¼ cup pumpkin puree
  • ½ cup almond butter
  • 2 tablespoons coconut oil, melted
  • 4 large Medjool dates, pitted
  • 2 teaspoons vanilla extract
  • 1 tablespoon raw honey
  • ½ cup blanched almond flour
  • 1 tablespoon flaxseed meal
  • ¼ teaspoon cinnamon
  • ⅛ teaspoon salt
  • 70% or darker chocolate
  1. In a food processor, pulse together the pumpkin puree, almond butter, coconut oil, dates, vanilla extract and honey until the mixture is creamy and smooth.
  2. Add the almond flour, flaxseed meal, cinnamon and salt, and pulse to combine ingredients. Scrape the side of the bowl if necessary.
  3. Place mixture in a bowl, and freeze for 20-30 minutes.
  4. Roll chilled mixture into balls, about 1½ tablespoons per ball, then set on a sheet lined with parchment paper. Freeze for another 20 to 30 minutes.
  5. Cut dark chocolate into small squares, then place it on the to of each ball.
  6. Melt chocolate in a bowl over simmering water (double boiler), then using a wooden stick or a piping bag with a small round tip attached, draw pumpkin faces on each truffle.Serves: 10. Keep Refrigerated


Thursday, October 22nd, 2015

This Friday is our first pre-Open event starting at 5:00 p.m., and we are hoping to see everyone there. Remember that this is a free event, open to all our CrossFit members regardless of what payment plan they are on. Please RSVP to so we can prepare for your attendance!

A few questions have come up since our original announcement:

  • Do I need to register? No, but we’d love to get an accurate count of who is attending. Again, please email if you plan on coming.
  • Should I work out that morning? No, but if you want to come in and stretch, mobilize, or do some WOD recovery yoga, we’d love to have you.

Below is the original description of our pre-Open event in case you need a refresher. The coaching staff is extremely excited for this, and we are hoping to see as many of our athletes there as possible. If you have any other questions, please let me know by e-mailing

Original Description

The 2016 Reebok CrossFit Games Open is just around the corner! Many in our community mark the event as a fitness goal, and we want to do everything possible to help them achieve those goals. Once each month in October, November, December, and January, we will get together for a movement clinic and an Open-style workout. The first one happens thisFriday, October 23 at 5:00 p.m. in place of our normal class schedule.

Here’s our plan:

  • Build each month’s session around movements that were featured in previous Opensthink snatch, pull-up, toes-to-bar, muscle-up, rowing, etc.
  • Warm up together, outline a mobility strategy, spend around 30 minutes practicing technique, and draft homework to help progress.
  • Finish with a past Open workout (or a scarily similar one)run in heats, with movement standards and partner judging.

Each gathering will last about 90 minutes, depending on the number of workout heats. Timelines are flexible so that we can answer questions and help as many athletes as possible.

Please plan to participate in our first event on Friday, October 23 at 5:00 p.m. We’re kicking it off with the snatch and split jerk.

We hope to see everyone there!

John Main

Social Hour is This Friday, PR Board and Monthly Skill Challenge!

Wednesday, October 7th, 2015

Social Hour This Friday!

We are back at the Silver Peso this Friday night for our CrossFit social hour. Come join our community at 6:00 p.m. and celebrate October!

Karin C. Update

A few weeks ago, our sweet Karin C. broke her ankle on the dismount from a rope climb. After surgery last week, she is on the road to recovery, but it will be quite some time until she is able to return to normal life. Her recovery will be a long term process, and we’re here to help her through it!

A group of her friends have organized a Helping Hands program to assist her with her recovery as well. If you would like to sign up to help with meals click here. If scheduling this might be difficult for you, we’re also accepting contributions to put toward a Munchery gift card. Feel free to stop by the office or email Amy if you would like to add to this fund. Thank you.

img_7491PR Board

Great work to all the athletes that hit PRs last month and earned a spot on the PR board! October starts with a clean slate and another chance to get your name up there. If you’re having trouble hitting a PR, our new Two Chicks beef jerky for sale could help! (Seriously, it’s good.)

Monthly Skill Challenge

Thank you to those who participated in September’s monthly skill challenge! Max L-sits challenged your core, and it was exciting to watch everyone progress all month long. October’s skill is free standing handstands.

Movement Standardsimg_7492

Time starts when both legs are in the air, above the hip. A spot may be used, but time begins from the moment your spotter lets go. It stops when he or she stabilizes you once again.

Legs do not need to be together, or straight. Walking is NOT permitted. Time is called when both legs are no longer in the air or a third party is touching them.

Zombie halloween handstand pictures are encouraged.

As always, I’d love to hear your questions, comments, and thoughts, and THANK YOU for being a part of our growing community!

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