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Archive for the ‘crossfit’ Category

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!

Minor knee pain? Give your knee a minor break.

Friday, September 26th, 2014

Our knee’s take a pounding!  Between box jumps, running and even burpees sometimes our knees just need a break. If your knee acts up occasionally but the pain is temporary or slight try a few of these alternatives. If your knee is swollen, and there’s significant pain with pressure then it might be time to see a professional.

Movement: Jumping Exercises
Modification: Kettlebell Swings
Here’s why: If one jumping exercise causes you knee pain, then most will until you heal. If you still want an exercise that involves explosive movement and works many of the same muscles, go with kettlebell swings.

Movement: Step-Ups
Modification: Bulgarian Split Squats
Here’s why: Along with your quadriceps split squats work the posterior chain.  Focusing too much on quad exercises without posterior chain workouts can lead to knee issues, so split squats are a great way to balance the upper leg and prevent knee pain. Make sure the weight in your front foot is on your heel, not your toes.
Movement: Squats
Modification: Barbell Box Squats
Here’s why: Box squats could be a good temporary option because it trains your shins to stays vertical and your weight is naturally shifted farther back onto your heels instead of too far forward putting your knees at risk.
Movement: Running
Modification: Sled Push or Sled Pull
Here’s why: Working with a sled slows down all the movements you’d normally employ running, while reducing the shock of pounding pavement.  You’ll activate the same muscles, and sled exercises will give you a great cardio workout. (thanks again Martin!)


This Week in The Cave!

Monday, September 22nd, 2014

img_0217Congratulations to our team gymnasts that competed this past weekend!  They represented The Cave beautifully and did their best.  We are all so proud of you!

CROSSFIT COMPETITIONS!

CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start 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!

KIDS NIGHT OUT

kno_parkour9_27_web

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off next Saturday Sept 27 at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register emailcrystal@inthecave.com or call us  415.927.1630

Haunted House

Bring your children to the Cave’s Haunted House On October 25.  More details coming soon  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!

COMPETITION IS HERE!

Friday, September 19th, 2014

Cross Fit Marin social hour at The Flat Iron

Cross Fit Marin social hour at The Flat Iron

CrossFit Marin is excited to kick off TWO competitions in October!

Beginning October 1st (and continuing for several months), we’re kicking off our new Monthly Skill Challenge!  The idea behind the monthly challenges is to encourage athletes to frequently practice a skill and gain further proficiency.  Each month will highlight a skill; some will play to your strengths and others…well, you get the point.  There will be an overall winner at the end of each month.  When we announce the first movement, we’ll also explain the scoring.

The Monthly Skill Challenge will be announced on the last day of the previous month.  So, for our kick-off month, the announcement will be made on September 30th.  For now, stay tuned… I might give a hint or two, and group speculation is certainly encouraged.

Our Challenge WOD is coming back better than ever!  What is Challenge WOD?  Challenge WOD is CrossFit Marin’s  in-house competition consisting of a different WOD announced on a bi-weekly basis.  Athletes have a specific amount of time to complete the WOD, and may repeat the workout as many times as desired. What’s different about the Challenge WOD this time?  There will be a scaled division! Challenge WOD begins October 6th.  We’ll announce the WOD the night before.

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.

What an exciting time to be part of The Cave!  I can’t wait to watch this stellar athletic community go after these competitions and witness the personal bests they will achieve.

Stay close and keep training……HARD!

Mobility WOD

Wednesday, September 17th, 2014

I’m a bit of a mobility junkie, especially when it comes to K-Star. I highly recommend watching his videos, and applying it to your training. I just watched this one and immediately tried after class this morning, all I can say is WOW! This was HUGE amount for my shoulder.

From now on, if you see me wearing the rings strap as a sash with a Kettlebell hooked on to it you’ll know why.

Mentally Dealing with Injury by Kat

Tuesday, September 16th, 2014

I’d never been seriously hurt before. I’ve had a few aches and strange pains when I first started CrossFit in early 2013, creating some mild panic, but those disappeared with rest and low exercise.

I’d always prided myself in having strong bones that seemingly never broke, despite the many accidents I’d had; so it came as a shocking surprise when one day I snapped my left upper arm in half during a 100 pound hang power clean.

I first thought I merely ripped my biceps, a muscle injury — five weeks of rehab and recovery and I’ll be fine for sure. It was the worst pain I’d ever experienced, in fact, I almost passed out until the friendly paramedics pumped some high doses of morphine into me. I was still feeling hopeful, positively invincible, thinking I’d be leaving the emergency room soon.  But unfortunately, the bad news came that not only had I broken my humerus, but I literally shattered it, ripping my biceps and triceps in the process, requiring major surgery and bone reconstruction.

I was released in the middle of the night as a bionic woman — instead of a humerus, I now had a fancy piece of metal with 21 screws holding the few leftover pieces together while attaching my limb to my body, the wound being closed with crude metal staples. Clearly, my lovely surgeon was more concerned with piecing my bone back together rather than maintaining looks, so I was left with a huge, ten inch long, shark-attack style scar trailing the back of my arm.

This huge, physical reminder was not the only visible effect the injury had on me.  Besides healing and recovering, I had lost my sense of security and performance confidence altogether.

The healing process was slow, too slow — I worried myself sick wondering many things:  Why am I still experiencing pain? Why can I still not even do a handstand three months after surgery? Why can’t I participate in my beloved CrossFit classes the way I want to?  I felt weak, like an outsider. These feelings were only exacerbated as I heard other athlete’s horror stories about losing their performance altogether, forever remaining in pain after an injury. I was despondent, thinking I would wind up one of those statistics, possibly for the rest of my athletic life — I would never be able to do those pull-ups, that rope climb, that snatch…

Despite the efforts of my wonderful CrossFit coaches to include me in all classes and adapting all WODs for me so I still was able to build strength and mobility and participate, the pain did not go away. I only used empty bars and light dumbbells, my weights were not increasing. I hit a wall.

Then, one day, I realized that while working on my power clean, I inadvertently put on more weight than the week before…and I was fine! It was only 5 pounds more, but it was more!! I started to meticulously keep track of all my WODs, and I was finally seeing my progress, in black and white.  I was improving, getting stronger, getting better!  But, there was still the pain — before each heavy lift, each overhead exercise…and I worried. “This is going to hurt,” I told myself.  And it did. Every time.

It took several months for me to realize I was causing this pain myself.  I worried it was going to hurt, so it did. When I forced myself to believe in myself, believe in the ability of my coach to keep me safe, suddenly, I cranked out 5 pull-ups, 10 push-ups, an 85 pound hang clean with no problem, no shaking, no pain.

Now, almost six months later, and one month short of being medically cleared, my strength has returned. I am now stronger than I ever was, even before my injury.  I made a full recovery and I have not felt pain in a long while.

My mental state, however, is a different story. I still worry about that power clean, those handstand push-ups — they might injure me, the pain might return. I recently started parkour classes here at The Cave, and while the tasks are accomplishable, my mental barrier keeps me from even trying. “It looks dangerous,” I tell myself, “I’d rather not try because I might get hurt again.”

While there are many blogs illustrating rehab and recovery WODs and exercises, no one seems to have a solution for the mental scar left behind after a traumatic injury, one that will just not go away. I have heard from many others how they rather not admit their fears, they’d rather claim they simply can’t perform a WOD due to lack of strength or recurrent pain.  And many coaches don’t take these fears seriously, even when clients try to speak to them and bring their fears to light.

Having experienced this myriad of emotions before, trying to appear strong and fine while also hiding my fears of getting hurt again and the pain returning, I can only recommend being truthful with your coach. Take time to speak to him in person, or maybe through an e-mail, telling her how you feel, how you got hurt.  Ask for scaling exercises to not only build your strength back up, but also your mental confidence. Your coach should have the ability to sensitively react to your concerns and help build you back up, one step at a time. If you feel like you can’t trust your coach, then be honest with him and go to somebody else. Take your time, challenge yourself by trusting  a coach to work right next to you, keeping you safe. Even if you have to take baby steps, persevere! Write things down, track your progress, find your weaknesses. You will only get better and feel better if you keep going, facing your fears rather than feeling ashamed and hiding them.

This Week in The Cave

Monday, September 15th, 2014

KIDS NIGHT OUT

kno_parkour9_27_web

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off next Saturday Sept 27 at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register emailcrystal@inthecave.com or call us  415.927.1630

Haunted House

Bring your children to the Cave’s Haunted House On October 25.  More details coming soon  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!

Why are my Over Head Squats so bad?

Friday, September 12th, 2014

Amanda hits 8 unbroken OHS at 135lbs…because it’s the perfect combination of mobility and stability.
OHS will humble the strongest of athletes and the most mobile of athletes too.  I could write 100 blog posts about what we need to do to help our OHS, but we do need to start somewhere. At the  Crossfit Mobility Seminar, they talked a great deal about about how movement restrictions happen within the context of the entire kinetic chain. In the overhead squat for example, tight hips will challenge even the best shoulder positioning. Or conversely, restricted shoulders will force greater movement demands on the hips. KStar’s solution?…….More of everything.

However, he does recommend starting with a few basics — Hips and Shoulders

2 min in the “front” rack stretch, each side, this will help loosen the internal rotors
1 min exploring the hip before winding it up and going belly button over foot for 2 min of hold relax stretching. (3min per hip)

Have you heard some of the members talking about Beyond the Whiteboard?

Wednesday, September 10th, 2014

btwb-vThere’s no hiding the fact CrossFit is all about numbers. If it’s the amount of reps we pull out in ‘Fight Gone Bad’ or how many seconds it takes us to do ‘Fran’, our performances are all judged on the numbers we put out.
And when we’re not training, it’s our diet we are worrying about, constantly watching how many grams of carbs and proteins are in each meal we eat, as well as how calories we are allowed to each day.

Having a good workout log is an important way to keep track of your workout progress and physical development. Having a reliable way to record and analyze our numbers can help lead to successful training and working tword our goals.
Now, some people might love crunching and analyzing these numbers, but the majority of us can actually be overwhelmed by them. I found it quite difficult trying to keep an accurate log book of my training and diet gave up and even gave up at times.

…….Then I was introduced to Beyond The White Board.

Beyond The Whiteboard lets us do just that. On their website or smart phone apps you can log workouts and so much more! In addition to your daily workout, you can log what you have eaten during the course of the day, as well as set goals, but now it so much more!

Everyday you can log how you feel, how sore you are, how much mobility work you did, how much fish oil you took, your review of your eating habits, your sleep quality/hours, and even if you had a post workout recovery drink! This can really help you track your training as well as your recovery. You can see how many days you have worked out in a given week, month, or quarter and make sure that you are hitting your goals.

For the competitive athletes —every workout will have rankings—both gym and entire website. So you can see how your Fran time stacks up against others in the gym as well as the world!

Also, you can link your BTW feed to Facebook and Twitter and even upload your YouTube videos to your workout! It’s a great way to interact with the CrossFit community!
One of my favorite features is the “Girls”, “Barbell lifts”, “Heroes”, “Running”, “Rowing”, “Gymnastics”, and “Other” pages. Here you will be able to look at your benchmarks at a glance. You can pull up these pages and find out exactly how strong/fast/tough you are getting!

Being a members at The Cave give you full use of this app for free! If you haven’t signed up yet email me dana@inthecave.com, if you’ve already signed up….what are you waiting for? Starting recording your numbers!

This Week In The Cave

Tuesday, September 2nd, 2014

img_78601Welcome!
Fall always brings back familiar faces, but we get to meet new ones too!  The CAVE would like to extend a very warm welcome to all our new families.  We’re excited to have you all as part of our family and we look forward to building deeper community together while having lots of fun!
New Classes
Do you have a middle schooler?  We’ve added 2 new Youth Strength and Conditioning classes, Tuesdays or Thursdays at 3:30pm.  It’s the perfect time of day, right after school, get a workout in before settling into the business of homework!  To sign up, e-mail Dana@inthecave.com or call The CAVE at (415) 927.1630.

CrossFit Day at The Oakland A’s

Come join the fun with The CAVE family at an Oakland A’s game on Sunday, September 7th, 2014!  There’s still time to sign up! Experience the A’s first ever CrossFit Day in our special Field Level seating area. All participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete. We also may see one of our own athletes compete in the pre-game WOD!We know now that the pre-game WOD will include Neal Maddox, Wes Piatt, Gabe Subry, Margaux Alvarez, Chyna Cho, Ben Alderman, Miranda Oldroyd and Camille Leblanc. If our gym has one of the top 20 most people attending, we get to pick a person to compete in the WOD with them!

Fitness Goals

Now that the kids are back in school, it’s time to think about YOUR fitness goals and how the staff at The CAVE can help you achieve them. Are you curious about CrossFit? E-mail our CrossFit Director BO@inthecave.com with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.  While your kids are in their classes, you can take one too!

The CAVE is Hiring
Do you love working with kids?  The CAVE is hiring new gymnastics and parkour coaches and we’re looking for exceptional people that are great with children! If interested, please see the full job description posted here: http://www.inthecave.com/about/jobs.
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!