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Archive for the ‘Parkour’ Category

Five reasons of why YOU should try parkour

Wednesday, November 5th, 2014

Parkour, as defined by Mark of American Parkour, is “…the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment.” I understand parkour to be moving over obstacles in the most fluid and efficient way possible.
So, why should you and/OR your children give it a try? Here’s five reasons.
1. Increased Confidence
Parkour is a natural confidence builder, as it slowly takes you from not being able to do a lot, to being able to do things that you never would have guessed possible. When you look up at a wall that you know is higher than anything you’ve ever been able to scale before and you commit and manage to make it over, you feel like you can accomplish anything. After a while, that feeling starts to bleed out into the rest of your life.
Whenever you start feeling unconfident about something, your job, school, whatever – you can think back to the time you got over that wall, cleared that gap or landed that precision and remember that if you can do something that awesome, you can do anything.
2. Helps mental fortitude
While once you might have seen a wall, a fence or a gate as an obstruction, something that meant you shall not pass – you now see as a fun challenge. It doesn’t take long, to begin looking at every physical obstacle you find in your path as a challenge to be tackled with enthusiasm. Soon you find yourself seeing mental obstacles in the same way. Rather than hit a problem and immediately get frustrated, you’ll find yourself excited with the prospect of a challenging problem to overcome.
3. Increases creativity
Parkour also fosters creativity. The goal is to move over the obstacles in as efficient a way as possible. That usually takes some creativity on its own, but lots of people also try to clear obstacles in the most aesthetically pleasing way possible. You begin deconstructing objects to find the most efficient way to get past it and how to make the skill look really good.
4. Increase your fitness
Parkour was very heavily influenced by a man named Georges Hébert. Hébert found when traveling through Africa the people there were in a heightened state of fitness without following a structured exercise routine. This lead him to develop a fitness system, the Natural Method, where each training session involved a variety of real world movements like running, jumping, crawling, climbing, throwing etc.
His method resulted in substantial body development and significant fitness gains. Parkour took some inspiration from his method,s and by its nature develops the body in a similar way.
When you practice parkour you walk, you run, you sprint in bursts mixed with periods of slow movement (sound like interval training?), you vault over things, you roll, you climb, you crawl, you jump, you balance. Almost every way you can make your body move, parkour practice will find a way to make you do it.
This kind of free flowing circuit training is fantastic for your fitness level. Additionally, it’s all real, compound, full-body movements (again sound familiar?). There aren’t isolated bicep curls, training for parkour prepares your body to use its fitness in real world situations.
5.Extreme Fun
Practicing parkour makes you feel like a little kid again, screaming your head off as you run from whoever was ‘it’ in a game of tag. It’s like the feeling of having an all out sprint just for the fun of it. There’s just something fantastically fulfilling about it. Honestly, to understand how fun it really is, you just have to go try it.
So what are you waiting for? check the schedule and come to a class!
…….bonus reason: You Always Wanted to Be a Ninja

JB and Brett Backflip Workshop Nov 1, 2014

Monday, October 20th, 2014

Everybody loves back flips! Not only do they look cool and capture the imagination, but they’re FUN! 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: http://www.inthecave.com/events?eventid=146

Ages 14+ (adults too!): http://www.inthecave.com/events?eventid=147

Parkour Coach Andrey Is Tarzan

Wednesday, August 20th, 2014

Sometimes, we need to just play.  If you provide kids an interesting environment, they will play.  They will experiment with trees, rocks, water, sticks, dirt, bugs, etc.  We tend to move away from this child-like curiosity as we get older and we really shouldn’t.  Playing in natural environments is a great way to develop and keep strength.  Not everything has to be programmed out…sometimes the best thing to do is just get out there and create.

From Andrey:

After watching a Tarzan cartoon a while back, the idea of flowing through trees that grow close together sounded super fun and challenging.  And so, I scouted places in SF, figured out a line, practiced, discovered what poison oak is all about, found an amazing cameraman, and shot it.  Hope this video inspires you to go play on those trees like I did.  They are all over Golden Gate Park and Mountain Lake Park in SF, enjoy! “

First Wall Flip!

Wednesday, May 21st, 2014

First Wall Flip

We are so proud of our athletes in the parkour program at The Cave. For example, this is Sam R. and he achieved his first wall flips last week!  Sam attends our Flip and Flow classes (ages 8-12).  After spending about 20 minutes working through the steps and progressions with his coach, Sam understood what needed to be done to execute a wall flip. The last training stage was to build the confidence and muscle memory to successfully execute each piece of the newly learned technique, every time. What you see here is what he ended up with…he nailed it!

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

Interested in attending a Flip and Flow class?  Check out the parkour schedule and give our office a call (415) 927-1630.

E-mail works too.

American Ninja Warrior, season 6

Friday, May 16th, 2014

American-Ninja-WarriorAmerican Ninja Warrior (ANW)  is a televised competition highlighting incredible athletes attacking intense obstacle courses.  For the parkour community?  Well,  ANW is our Super Bowl. Insanely talented athletes from around the world compete to do what no one has done before — conquer a course modeled after the famed Mt. Midoriyama in Japan. American Ninja Warrior season 6 premieres on Memorial Day, May 26th. Be sure to cheer on our favorite athletes! http://www.nbc.com/american-ninja-warrior.  This is a great show to watch for learning new moves and hearing incredible stories about perseverance from the athletes.

Did you know many of our previous parkour instructors have competed on ANW, including me?  You never know who’ll you’ll see this season!

We will be doing Ninja Warrior Style courses next week to prepare for intense watching and cheering when the show airs. See an obstacle you like and want to try?   Let your coach know!

Spring Break Parkour Camp!

Friday, May 2nd, 2014

Parkour Spring BreakWe had an excellent Spring Break Parkour camp this year!  Coaches JB, Josh, Zack W, Andrey and Zach R. had a blast training parkour with an incredible group of young athletes.  Some highlights include:  Moving up parallel walls Jackie Chan style, lunch time adventures, dodge ball, ANW courses and, of course, an epic water balloon fight.  Thanks to all the amazing families who spent spring break with us!

Parkour Spring Break 2

It will be summer before you know it and I’m looking forward to more parkour fun with our traceurs.   I’m hoping to meet lots of new ones too!  Summer camps fill up fast, so be sure to reserve your spot today!


Parkour Offers an Outlet for Women in Iran

Wednesday, April 23rd, 2014

After its birth in France, parkour has slowly grown a following here in the States.  But, parkour is no longer a sport for just the west…nor is it popular with just men.

On Fridays, groups of young women across Iran can be seen jumping from rooftops, scaling the graffitied walls of apartment blocks, and catapulting themselves over stairways. They are performing the same  parkour moves we do here in The Cave, but they’re much trickier to execute while wearing a hijab.

As one student from a Tehran parkour group says:  “It gives us courage and helps us release our pent-up energy. It’s great to feel that nothing can stand in your way.”  We’re in full support of the budding community there in Iran and would like to give a massive shout-out to the courageous ladies who are pushing the limits there in more ways than one.

Parkour’s popularity among young women in Iran is soaring, regardless of the bulkier clothing and head coverings Islamic dress codes require them to wear. The outdoor sport, a fast-paced hybrid of gymnastics and martial arts, seems designed to get you out of a fix quickly, which explains its appeal to young Iranians, whose social lives in the strict Islamic republic often require considerable agility. Iran’s female practitioners are running their own threads on Persian-language forums and posting films on-line to showcase their skills.

You can see a great video and read more about these amazing women here:  http://www.nydailynews.com/life-style/health/iranian-women-embrace-parkour-article-1.1731975#ixzz2zeKJtSrO

Keep it up girls, we’re all proud of you!

This Week’s Happenings in The Cave!

Monday, April 21st, 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 Outkno_hotdog
Next Kid’s Night Out is April 26th.  It’s Sports Night, with hot dogs for dinner!

At Kid’s Night Out your child will have 4 1/2  hours of non-stop activities! Children will play themed games, win prizes, enjoy free play and/or skill work, do crafts, eat a gluten-free meal, and settle in for an age-appropriate movie at the end of the night.

Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $45 at the door or $35 in advance. 25% off sibling discount

Fantastic Acrobatic AcroYoga Workshop
May 18th 1:00 - 3:30PM

Combining partner yoga, partner acrobatics, and healing arts, AcroYoga helps build strength, confidence and trust.  Who wants to be fantastic when you could be Acrotastic?!  This workshop is guaranteed to make you work hard and gain skills while having a blast!  Come learn the ways and leave happy!  Space is limited so please register early!   AcroYoga beginner and intermediate levels welcome.

AcroYoga is an incredibly fun way to bust through fears, build trust in one’s abilities, form powerful friendships and large amounts of confidence. Crystal Hatzimichael is both an experienced AcroYoga teacher and a Thai Yoga Massage Therapist. Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $35

summer-parkour-campsfinal-1

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:


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 crystal@inthecave.com 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-parkour-campsfinal-1

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

NEW PARKOUR CLASSES!

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!

PARKOUR OPEN GYM!

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.

PARKOUR SPRING BREAK CAMP!

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!