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This Week’s Happenings in The Cave!

Monday, April 14th, 2014

cave_client-bbq6_webCave Community BBQ!

The Cave is hosting a Client Appreciation BBQ event on May 3rd from 1:00-7:00PM.  All are welcome to attend, though we will be paying extra special attention to our CrossFit community! They have worked very hard this year and deserve some home cookin’ and some fun!
If you’re looking to show off your awesome paleo (or non-paleo) cooking skills, you’re in luck for this is a pot-luck event.  The Cave will provide the bulk of the food and drink, but feel free to bring a dish to share! Come prepared to participate in some fun games and contests for prizes.  Who doesn’t love an old fashioned water balloon toss or three legged race? It is important to note that The Cave will NOT be providing child care at this event, however, children are welcome to attend. We hope to see you there!

Kid’s Night Out

Next Kid’s Night Out is April 26.  It’s Sports Night, with hot dogs for dinner!  Reserve your space now by e-mailing or calling (415)927-1630. $45 at the door or $35 in advance.

CrossFit Open Masters Qualifier

Masters competitors who finished in the top 200 worldwide in their age division in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. The Cave has 5 athletes competing this weekend!   Stay tuned to the blog and our Facebook page for more information.


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!

Summer Camps:

Pay Attention Traceurs!

Sunday, April 6th, 2014


Parkour Essentials (8-12 yrs.)

Monday 4:00-5:00 PM

Parkour Essentials is the perfect introductory class for young traceurs (parkour practitioners).  The class is geared toward developing agility, body weighted strength, stamina, confidence and most importantly, the skills to practice safely. The basics of parkour movements come from strength, flexibility, and confidence in one’s abilities.  Students will develop these skills within a curriculum that includes obstacle course navigation, conditioning and parkour skill work in a safe and friendly learning environment.  This class provides a fun, active, and engaging way for kids ages 8-12 to burn off energy, become a part of a constructive and positive community and learn physical movement in an encouraging environment.

Parkour Flip & Flow (8-12 yrs.)

Monday 5:00-6:00 PM

Parkour Flip & Flow is a class for 8-12 year old traceurs who have developed a higher than average fitness level, have a vast vocabulary of parkour terms, and demonstrate a maturity level (i.e. respectful listening, no reckless behavior, etc.) that is needed to learn more complicated movements and techniques.

Sign up NOW!


Sunday’s Parkour Progressions from 6:00-7:30 PM will now be a Parkour Open Gym from 6:00-8:00 PM.
For ages 13 and up, members and non-members fee $25

What to expect:  The first 20 minutes will consist of a group warm-up, stretching and conditioning.  The remainder of the time will be supervised skill training for all skill levels.


Don’t forget!  The Cave’s Parkour Spring Break Camp will be from April 14-18!

Who can participate?  Kids ages 6-12 of all skill levels.  Sign up NOW, camps fill up quickly!

Taking Risks Is Beneficial

Wednesday, April 2nd, 2014

NOTE:  This post focuses primarily on children and allowance of risky play, but speaks well to how adults should approach some risk as well.

Being involved in a sport with a very high perceived risk factor has caused me to look at safety very deeply.  Subsequently, running a business that involves people participating in activities with very high perceived risk factors, maximizing safety of the program is essential for continued operation.  What I find interesting about the actual data regarding risk -taking and safety, is that our society has swung so far toward trying to make everything safe that we have actually made people more prone to injury.

First, accidents happen.  They are an unfortunate part of life and are unpreventable if your goal is to enjoy the life you live.  Even if we were to remove all physical risk out of a person’s life by locking him in a padded room, the physical and psychological consequences would far exceed any safety benefit.  Yes, the rare, catastrophic accidents influence large aversions to physical risk, but they are very rare.  Since the ’70s, playgrounds have changed dramatically in the spirit of safety.  Yet, reviewing the statistics, these safety measures have not dramatically reduced these catastrophic accidents.  Adversely, they have created kids that are risk-averse and do not have as strong a sense of how to navigate the real world safely.

Head injuries, runaway motorcycles, a fatal fall onto a rock—most of the horrors Sweeney and Frost described all those years ago turn out to be freakishly rare, unexpected tragedies that no amount of safety-proofing can prevent.” ¹ This is a clear point.  I have heard the statement, “All accidents are preventable”.  I completely disagree with this statement.  While we have made great progress toward safety-proofing, (seat-belt compliance, workplace safety, etc.), believing that ALL accidents are preventable is folly, and attempting to regulate safety with this mind-set leads to decisions that can make people less safe.  For example, a Novato elementary school (that shall remain nameless), doesn’t allow children to run on campus at all.  Not allowing children to run may reduce the risk of injury from a fall on school grounds (though this doesn’t appear to be true either), but also leads children to believe that running is fundamentally unsafe,  further contributing to stagnant lifestyles with significant consequences.

Sensible risk-taking is essential for childhood development. Yes, kids are going to get banged up, yet, if we allow them to take some risks while they are small, they can safely figure things out and make informed decisions.  This is so important for children to learn while they are light enough to not cause physical injury or do significant damage.  Kids can take falls that would put an adult in the hospital.  They just get up, brush it off and walk away.  If we don’t let them take these risks, they will never learn to navigate them, and then, when something happens later in life, they will have no idea how to handle the situation and they could suffer more severe consequences.

I speak not only as a concerned business owner, I am also the father of two children with very different approaches to risk-taking.  On the scale of risk-taking, my daughter falls fairly average, being fearful with new activities, but able to gain confidence by working through and overcoming those fears.  On the other hand, my son is of the don’t-look-before-you-leap variety.  He is not cautious about anything.  Therefore, I  approach my encouragement of  their play differently.  I continually encourage my daughter to go ahead and take risks, and caution my son to just think about his risks before diving blindly forward.

Take a good look at what you allow your children to do, and what risks you allow them to take.  Give them room to explore this amazing world they live in.  There will always be the possibility of something horrible happening.  But you must understand that you can not remove this possibility.  If you allow for a steady progression of risk-taking, your children will grow to be very capable adults.

¹The article, The Overprotected Kid, greatly influenced my decision to share this post.  I encourage you to read the article as it holds a significant amount of great information.

Back Flips in Parkour!

Tuesday, April 1st, 2014

This week in parkour, coach Andrey Pfening set the focus on  wall back flips.  He designed four effective stations where our athletes practiced different skills. The skills were small pieces of the wall back flip skill itself.  This is a picture of your Parkour Fundamentals class (6-7yrs):

img_0910Parkour Fundamentals is a class created for our youngest traceurs (parkour practitioners).  The basics of parkour equal a solid base level of fitness coupled with the maturity to distinguish the difference between a stunt and calculated risk.  We understand that children aged 6 and 7 develop these attributes in many different ways and timelines.  Therefore, students participate in an hour long class designed to build strength, flexibility, and an understanding of how to use their bodies safely, all while having fun in a safe, learning environment.  Curriculum includes, but is not limited to:  Games, obstacle course navigation, and individual skill building stations.

Anthony is mid-way through landing a wall back flip as Derek, Caden  and Liam watch.  Huge thanks to coach Andrey Pfening on his creative and inspiring class set-up and for helping young athletes safely learn exciting skills.

Parkour Additions!

Wednesday, March 26th, 2014

the_mega_boxYou might have noticed some recent construction occurring in front of 417.  This last week, we built a new feature for the parkour area.  It is an 8-foot tall wooden box, commonly called a mega box.  The mega box is a multi-use tool that allows us to practice wall runs, climb ups and spider wall.  Plus, the open “windows” on opposite sides of the mega box provide unique climb through opportunities.  We also added more wall features.  The mega box and new wall holds inspired hard work and solid training this week.  I’m looking forward to next week’s improvements and creativity!

Last week, in parkour, all the groups exceeded my expectations in the creativity, focus, and performance categories!  The classes participated in a creative exercise that we call “Add On”.    The Add On exercise works to build both mental and physical capacities by requiring focus in different areas.  The student needs to remember the sequence of movements being spontaneously created by the participants, while enduring the physical performance repeatedly.  All classes were impressive in their own interpretations of the game.  They all started with the same parameters as each group received a blue vault box and a hand rail.  While I made a few initial suggestions for moves, after a few minutes, the traceurs had a great parkour flow going and added moves that we have worked on in the past involving the scaffolding.

The progression of the traceurs in The Cave’s parkour program has been amazing to watch over the past few months.  The skill level just keeps going up!

Try playing Add On with your family at a playground or in your own backyard.  It’s a great way to get some fresh air, exercise and have a lot of fun!

Parkour Progressions class

Tuesday, March 11th, 2014

Here is a clip in time lapse taken from the Parkour Progressions (13-17) class highlighting our students practicing their skills.

Parkour Progressions is a class developed specifically for our teenage practitioners.  This is the perfect introductory course to parkour.  Become familiar with key movements involved in this exciting discipline.  Our amazingly talented coaches can walk you through many progressions, big and small.  Check out our schedule to find a class/time and join us!

The parkour room set-up this week includes a 2-story scaffolding, designed to create realistic training situations like pullovers, muscle ups and big cat leaps.  Our students are putting in some hard work on their skills, and it makes me proud.

What’s happening at The Cave

Monday, February 24th, 2014

This week at The Cave:
Thank you to everyone that came out to the Open Kick off party!  It was great!  It’s not to late to late to sign up for the open!
Click Here To Register

Want to improve your running efficiency? Want to run faster?
Come to our Pose running seminar on March 15th 12:30-3:30pm
A 3 Hour running seminar to improve efficiency, reduce impact and increase speed
Click here to sign up or learn more

We also have  a Double under clinic  March 16th 10-11:30am
Improve your double unders or get them for the first time - World Record holder Shane Winsor

Don’t wait too long, these camps are excellent and fill up quick!

American NInja Warrior 6

Sunday, February 16th, 2014

anwCoaches JB Douglas and Andrey Pfening are trying out for American Ninja Warrior 6
Check out  their video submissions, and lets all wish them luck!
Click here for Andrey’s video
Click here for JB’s video

Good stuff, and more to come!

Parkour Roll with Andrey P.

Friday, May 17th, 2013

Here’s a good and very technical parkour roll tutorial by our very own Andrey P.  If you have any questions about rolls, this is a good video to watch.  Love the detail, Andrey!

Workout for May 17, 2013:

A) 5 Minutes upper back mobility

B) Swords Day 18: Warm up: Front Squats 5 reps @75%, 3 reps @85%

C) Front Squats: 1 @95%, 1+ @105%

D) 15 min EMOM: 1 handstand push up / 2 pistols / 3 pull-ups

E) 3 Rounds for time: 10 snatches (35/25kg) / 30 double unders.  7 minute cut-off.


Tabata: Squat / kettlebell swing / push-up / row for calories.  Rest 1-minute, 10-seconds between exercises. (Takes 19-minutes)

Andy Day’s Parkour Photography

Friday, May 3rd, 2013

I originally found this article about Andy Day in Slate.

From Andy Day's site.

From Andy Day's site.

Andy Day is a photographer and parkour practitioner, and he does an amazing job of documenting the art behind the discipline of parkour.

If you have a few minutes, check out the article, which contains some amazing work, as well as an interview with Andy about his philosophy of parkour.  You can also check out Andy’s site and look through his portfolio.  There are some beautiful pieces in there.

Do you have any good pictures of you, your friends, or your kids doing parkour?

Workout for May 3, 2013

A) Warm-up: Front Squat 4 reps @75%, 4 reps @85%

B) Upper back mobility

C) Front Squat 4-4-4 reps @ 90%

D) 3 rounds for time: Run 800m/ 30 push-ups / 10 hang power cleans (60/40kg) - 20-minute cut-off.