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Holiday Party and Pre-Open CrossFit Seminar #3

Tuesday, December 8th, 2015

Dear Cave CrossFitters,

Pre-Open Crossfit Seminar #3

This Saturday at 8:00 a.m. is our third pre-Open CrossFit seminar (our usual 9:00 a.m. class is canceled). Coach John is going to focus on snatches and rowing. The seminar will last two hours, and plan for a snatch EMOM and a repeat of CrossFit open WOD 15.4—rowing and thrusters!

Holiday Party!

Holidays are a time for celebration, and we’re all looking forward to celebrating our strong community together! Please join us on Friday December 18th here at The Cave for our CrossFit holiday party starting at 7:00 p.m. This is an adults-only potluck, so bring your favorite party food. Bo is going to bring his famous beer, which is treat you don’t want to miss!

Monthly Skill Challenge

It’s the last month of the year, and we’re kicking it off with our latest skill challenge! It’s rowing for total max calories with the damper set no higher than 4, and this challenge starts tomorrow. Your total will continue to accumulate until the end of January.

You can row as many times (and as much as you’d like) for calories right into the new year. If you row on the road, take a picture and post it to our facebook page or instagram with our  #CrossFitMarin hashtag. You are on your honor. Have fun, and get rowing!

Epic Bridge Run

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 8th Annual Epic Bridge Run, and like the previous seven, details of the workouts will not be released until the day of the event.

In the past, we have survived the zombie apocalypse, rescued friends, gathered supplies in a disaster scenario, formed tribes, hunted game, carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about. Sign up online at this link.

As always, please don’t hesitate to let me know if you have any questions, comments, or feedback. I love to hear it!

Happy Holidays,

Dana

Dana@inthecave.com


THROWDOWN 2015, This Weekend!

Wednesday, January 28th, 2015

throwdown-2015t’s here! This weekend is The Cave’s first intra-gym, all-day CrossFit competition, and we can’t wait! This is a huge day for CrossFit Marin, and we’d love for you to be part of it.

The Cave Throwdown will consist of 3 workouts for 3 divisions (RX, scale, and limited) throughout the course of the day. Competing athletes will put to the test their strength, endurance, and perseverance…and it will be inspiring to watch! Some athletes have never competed before, while others know how to put on a show! This will be a fantastic event to watch and cheer on these athletes as they shine.

Please note that the 11:00 a.m. CrossFit and adult gymnastics classes will be canceled this Saturday ONLY.

I would to thanks the following companies who have donated products and prizes for our athlete welcome bags or winners!

This event would not be possible without our dedicated sponsors and volunteers. We are so thankful to them for their support! So, if you are in the market, consider purchasing their services or products should they offer something you need or have interest in.

Juice Alley: WOW, these juices are delicious! Find them in great locations in Larkspur and Corte Madera. All their drinks are cold-pressed and made daily to ensure freshness and maximum benefits from the ingredients.

Recharge S.F.: “Get stronger and feel better in 20 minutes!” Recharge S.F.’s mission is to aid people along their journeys in reaching their full potential by delivering accessible, affordable, and professional athletic recovery and performance tools.

Sports Authority S.A. Elite: Step inside your Corte Madera S.A. Elite and find an exceptional selection of performance apparel, accessories, and athletic footwear from brands that have made a name for themselves as being at the top of their game.

Last Call for registration, Looking for volunteers, Childcare info and Thank you sponsors

Saturday, January 17th, 2015

logo1It takes an incredible amount of courage to step out of your comfort zone and try something different, but the payoff is always worth it. As of today, nearly 30 athletes have signed up to participate in The Cave Throwdown on January 31, 12 - 5 p.m., something unique and new to our gym. Many of these athletes are first time competitors; others are seasoned veterans. All of them will be memorable to watch. Their names are listed on the board. We’ll learn more about them as the event draws near.

Will you join them? In addition to the thrill of trying something new, you’ll receive a great t-shirt! The last day to register is this Sunday, January 18th, by midnight. Is your name on the board? Click here to register.

For you supporters…The Cave Throwdown needs your help! Will you volunteer to help? You will also receive a great t-shirt and my sincere gratitude. We need about 8 more people from 12 - 5 p.m. Thanks to those who have already volunteered! Email dana@inthecave.com

If you need childcare for the event, sign up here. The fee is $25 for the day, per child (sibling discount does apply).

And, please join me in offering our sincere thanks our lead event sponsors. Check out their websites below and please give them a high-five! Consider purchasing their services or products should they offer something you need or have interest in.

WOD Recovery Yoga: Yoga for improved athletic performance. We are so fortunate to have Stephanie Ring within our community. She is a fantastic Yoga instructor and athlete. Stephanie also coaches a WOD Recovery Yoga class at The Cave that is incredibly helpful for mobility and recovery.
Keelan Chiropractic & Wellness center. Another fabulous member of our CrossFit community that we are luck to have! Dr. Gina Keelen combines massage therapy, Exercise Rehab and Chiropractic so that your body heals faster. With a background in Personal Training, Physical Therapy and Chiropractic, Dr. Keelen can offer the most advanced treatment available for wellness care.

AES Construction: An advanced engineering sales company. AES Construction has uses its efficiency model in all phases of construction management including submittals, schedule monitoring, and infectious control. At helm is Kenny Bonkowski, joyful member of our crossfit community along with his wife Roya and 2 daughters on our The Cave Gymnastics team.

Juice Alley: WOW! These juices are delicious. Find them in great locations in Larkspur and Corte Madera. All their drinks are cold-pressed and made daily to ensure freshness and maximum benefits from the ingredients.

Recharge SF: “Get stronger and feel better in 20 minutes!” Recharge SF’s mission is to help people along their journey to reach their full potential by delivering accessible, affordable, and professional athletic recovery performance. They are excited to share our love of sports and the information we have learned throughout our competitive athletic careers with everyone.
Thank you sponsors, volunteer and athletes. This event is made possible by your energy and support!

Vote for Gabe Taube!

Sunday, January 11th, 2015

gabe-nz-corked-400x400Our very own Gabe Taube is in the running to be one of two wildcards at a huge meet in the EU. (Free ride skiing). He’s currently in second. Please vot for him at:
http://freeski.downdays.eu/be-world-2/

Gabe grew up being coached by Cave coaches. Here’s a blog post from the past about him.
http://www.inthecave.com/blog/?p=91

Epic Bridge Run 2015 - Workout Scavenger Hunt Recap

Saturday, January 3rd, 2015

984262_844008602316496_4714304848674110736_nJanuary 1st, 2015 has passed, and another Epic Bridge Run has come to a close.  This year’s workout was a scavenger hunt. Participants had 15 tasks to complete, 5 at the north end of the Golden Gate, 5 on the mid-span of the bridge and 5 at the south end.  Teams received points when they sent a photo of the team working on given tasks.  Teams could receive bonus points for a variety of different activities, such as photos including very specific landmarks, or performing the task in an unusual location and getting strangers involved in the workout.  This last bonus was a fantastic way to let bystanders in on the craziness. You can view the information document here.

This year we had 3 teams:  Team 1 was Sam R., Glenn R., Chris B., Claire B. and newcomer Misuk F.  Team 2 consisted of Mikaela V., Kevin C., Sandy S., Jessica M., and Suzanne W.  Team 3 consisted of Michael V., Julian A., Dave W., and newcomer Brian.  Teams began with the barbell work.  Each team was given 1 bar with appropriate plates to put together the10891901_844008088983214_5534420598121767851_nproper loads.  After completing the bars, the teams spread out for the muscle-ups and wall climbs and the teams began looking for opportunities for bonus points.  Team 2 recruited a dog to involve a “bystander” for a point, which was a unique interpretation of the rule.

The primary focus of the Epic Bridge Run is participation. The event is a great way to start out a new year; getting together with friends working hard and competing in a fun workout that is different than our normal daily program.  Similar to “Who’s Line Is It Anyway?”, the points don’t really matter.  We keep track of the points to encourage participants to push hard because it is more fun and more productive that way.  But, ultimately, the competition cannot be totally balanced.  With that in mind, here are the final standings:

10891937_844008038983219_5810091886736781875_nTeam 1 finished the run first, and finished third in the points standing.

Team 2 finished the run third, and finished first in the points standing, thanks to carting many kettle-bells and dumbbells back across the gym.

Team 3 finished the run second, and finished second in the points standing.  This team acquired the most bonus points through bystander participation and innovative task photos.

The Photo of the Day has to go to Julian A. doing burpees on the beach in just a Speedo.  I appreciate all the participants and really enjoy this annual event.  See you next year!

Top 7 reasons to join the 7th epic bridge run

Monday, December 29th, 2014

1502867_658992370818121_896856195_o-11486157_658991817484843_909740398_o7.  The epic bridge run is more fun than you can ever have on New Years Day.

6.  It’s a great way to start the new year

5.  The views are incredible!

4.  Many of your favoriate coaches will be there

3.  You’ll be a part a long standing Cave tradition and history

2.  It’s super easy to sign up, just follow this link: http://www.inthecave.com/events?eventid=158

AND the best reason is…………....we can’t do it with out you!

1518560_658992427484782_463276405_o

Have you signed up for the New Years Day Bridge run YET?

Monday, December 15th, 2014

NO? Then what are you waiting for? Bring your friends and join us.1519644_658991764151515_1753589945_o
Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 7th Annual Epic Bridge Run, and like the previous four, details of the workouts will not be released until the day of the event. We have survived the zombie apocalypse, rescued friends and gathered supplies in a disaster scenario, formed tribes, hunted game and carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about.
Register here: http://www.inthecave.com/events?eventid=158
Start Time: Jan 1, 2015 09:00AM -End Time: Jan 1, 2015 12:00PM
Event Location: Golden Gate Bridge1534799_658991830818175_1370890418_o
Member cost: $30.00
Nonmember cost: $40.00

Christmas and New Years:
The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on December 23rd(Tuesday) and the morning of December 24th (Wednesday), as well as January 2nd (Friday) andJanuary 3rd (Saturday).
We will be CLOSED Christmas Eve (from 2:00pm on), as well as December 25th (Thursday) throughJan 1st (Thursday) - ALL classes cancelled.
(To be clear: December 24th morning classes include CrossFit, Preschool and Mommy and Me.)
If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

7th Annual Epic Bridge Run and Holiday Hours

Monday, December 8th, 2014

1519644_658991764151515_1753589945_oBe a part of The Cave History at The Most Known Bridge in The World

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 7th Annual Epic Bridge Run, and like the previous four, details of the workouts will not be released until the day of the event. We have survived the zombie apocalypse, rescued friends and gathered supplies in a disaster scenario, formed tribes, hunted game and carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about.
Register here: http://www.inthecave.com/events?eventid=158
Start Time: Jan 1, 2015 09:00AM -End Time: Jan 1, 2015 12:00PM
Event Location: Golden Gate Bridge1534799_658991830818175_1370890418_o
Member cost: $30.00
Nonmember cost: $40.00

Christmas and New Years:
The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on December 23rd(Tuesday) and the morning of December 24th (Wednesday), as well as January 2nd (Friday) andJanuary 3rd (Saturday).
We will be CLOSED Christmas Eve (from 2:00pm on), as well as December 25th (Thursday) throughJan 1st (Thursday) - ALL classes cancelled.
(To be clear: December 24th morning classes include CrossFit, Preschool and Mommy and Me.)
If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

This week in The Cave

Monday, September 29th, 2014

chelseaHave you said hello to Coach Chelsea yet? She joined The Cave as an adult athlete but her knowledge, experience and passion quickly convinced us to leverage her coaching skills. She has been shadowing our CrossFit coaches for the last few weeks and will gradually increase her coaching schedule as she becomes more familiar with The Cave methods and athletes. We are very excited to have Chelsea on board.

CROSSFIT COMPETITIONS!

CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start and be announced on Oct 1 and Challenge WOD kicks off October 6. All competitions are optional, but why not try?  These friendly competitions give you the opportunity to challenge yourself and be a part of the community. Click here to read more about it!

img_0246The Cave Gymnastics Team

Once again The Cave gymnastics team had a excellent showing at their second meet of the season.  Our girls shined and made their parents, coaches and community proud!  Well done gymnasts.

Haunted House
Bring your children to the Cave’s Haunted House and community mixer On October 25 from 5:30-10:00 PM  Register here: http://www.inthecave.com/events?eventid=143

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Nov 8th from 1PM to 7:30. 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:http://www.inthecave.com/events?eventid=140

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 and some great pictures of what we’re up too!  Check us out!

Challenge WOD Is Back!

Sunday, April 27th, 2014
Challenge WOD is back and better than ever! This time around the in-house competition will consist of 6 workouts, each running for 2 weeks. At the conclusion of the 6 workouts, a winner will be chosen for Top Male and Top Female athletes. Winners will be inducted into the Challenge WOD Hall of Fame and given “The Prize”. Competitors that complete all 6 workouts will also receive a prize.
Rules for Challenge WOD are as follows:
1)  All competitors must perform all movements as specified in the standards for each workout. Standards will be posted to the blog before the workout period begins.  There will be no scaling allowed.
2)  All workouts must be completed between the Monday that the workout is released and the second Sunday.
3)  All submissions must be performed with a judge.  The judge must also be a Challenge WOD competitor.
4)  The athlete may perform the workout as many times as they wish.
5)  Scores will be assessed in the same manner as the CrossFit Games Open. At the end of each workout period, competitors will be ranked by their scores on the workout, then assigned points based on their ranking.  For example, 2nd place will receive 2 points, 10th will receive 10 points. At the end of the competition the athlete with the least points wins.
6)  CrossFit coaches are allowed to compete but will not be considered when a winner is chosen.
7)  Challenge Wod Hall of Fame inductees are allowed to compete but will not be considered when a winner is chosen.
The first workout for Challenge WOD Spring 2014 is as follows:
For time:
20 thrusters 43/30KG
30 pull ups
40 wall ball 20# 10ft./14# 9ft.
50 cal. row
Standards:
Bill With a 175 LB Thruster... Later To Make 180

Bill With a 175 LB Thruster... Later To Make 180


Thruster - Barbell will start on the ground.  On 3..2..1..Go, the athlete will place the barbell in front rack position.  With the barbell in front rack position the athlete will squat until the hip crease is below the top of the knee then the move will finish with the athlete fully extended with the barbell overhead.  Knees, hips, shoulders, and elbows must be in full extension.  A squat clean can be utilized whenever the bar is being pulled off of the ground.
Clearly above bar

Clearly above bar






Pull Up - Kipping is allowed.  The athlete starts fully hanging on the bar with shoulders and elbows fully extended.  The movement concludes with the athletes chin above the horizontal plane of the bar.
Matt doing wall ball

Matt doing wall ball




Wall Ball - 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.

Row - Rower must start at 0 calories.  Time finishes when the rower reads 50 calories.
Have fun everyone, and may the best athlete win!