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Great things happening this week in The Cave

Tuesday, October 28th, 2014

Great things Happening This Week in The Cave!

BackFlip Workshop


Have you signed up yet? 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

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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.
CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.


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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

Masters Madness!

Sunday, October 26th, 2014

img_1750AMAZING DAY!

The Master’s Madness competition took a crazy twist when team Crashimg_1756disbanded. We’re hoping for a speedy recovery for Chris W. But, Roger H. Has stepped in to compete next to Ashley R and create team Rash! Team Rash came together quickly and performed incredibly with each workout, and our own team Crash (Karen and Martin) WON the master madness!

img_1758Huge congratulation to both teams for representing our community with strength, teamwork and great sportsmanship.  Well done athletes!img_1754

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

What I have learned from CrossFit

Tuesday, October 14th, 2014

What I have learned from CrossFit

10521348_10204716657302860_7535642277843083826_nCrossFit can teach you a lot. It’s not just about lifting heavy weights in the most efficient manner, or intricate techniques to finally get that pull-up, but so much more that can be applied to one’s everyday life. As a naturally muscular and heavier young girl than the traditional average, I never thought that of all sports, CrossFit would be the one where I felt like I finally fit in. Maybe that’s because CrossFit is so much more than “just a sport”. People are expected to leave their attitudes at the door when they step into the CrossFit Cave along with any “it’s all about me” mentality, creating this wonderful tribe of fitness and health nuts who have taught me important life lessons to take outside the box.

It is important to track progress and set goals.
Without that, how do you know how far you’ve come? In CrossFit, the moment you get stronger, or increase your mobility and balance, you tend to automatically add more weight or scale to a more difficult progression of the movement, which makes you continuously struggle and can be quite discouraging. To avoid feeling like nothing is improving, keep track of your progress, use the on-line Athletics Log (ask our coaches!) or snap a picture of the white board and add the scores to your own journal. Seeing how far you’ve come, black on white, will make you realize that all your efforts “have been good for something”. Keep at it!1010116_10205407162525059_6493717425240062780_n

You are good at something.
Nobody is good at everything. You are not the only big girl with thunder thighs in the class, and even if you are, good for you because girls like us tend to be stronger in squats, pistols and deadlifts. That skinny guy that can outrun us in every met-con, overtaking us twice per round? Don’t worry, you could probably powerclean his bodyweight. In CrossFit, as in real life, everyone has a natural aptitude for something. There is no such thing as pure losers and winners. Simply learn your strengths and enjoy them, and identify your weaknesses and work on them separately.

No problem is really too difficult.
So you can’t do the coveted ring muscle-up? Try the bar-muscle-up. Can’t do that yet either? Try a box-muscle-up, work on pull-ups, work on ring-rows. There is always a solution if something seems too daunting or difficult. Scaling difficult movements helps to prepare and train for the same movement, but at a lighter load, ultimately leading you to the same goal. Instead of not trying at all, try to scale a problem down instead and give it a shot.

10505353_10204505823712152_6199666301865222261_nCheating really only hurts yourself.
Sure it’s easy to only do 18 of the required 20 push-ups if the coach happens to not look at you. Your time will be shorter, you will be less out of breath, less exhausted…you may even win the WOD. Good for you, got your name first on the board. But really, for what? For the momentary one-minute glory of being first, of having beaten others, possibly fitter people than yourself? If you cheat, or don’t put enough effort into the workout so you can simply pass the time quickly, you are only cheating on yourself. You will never truly improve in strength,mobility, balance or whatever else you were working for if you don’t introspectively look at yourself, rather than others. Really, the only reason you should even be concerned with your fellow CrossFitters is to learn from them and become better yourself. You are last? There are no losers in CrossFit. See point #2.
Same goes for your life outside the box. Don’t take short cuts just to impress somebody else. You will only hurt yourself in the long run. Do it properly, do it for yourself.

Ask for help.
Unlike any other sport, I have found that your fellow CrossFitters and your coaches are the best sources of knowledge for your own improvement. While your fellow CrossFitters may not be certified CrossFit Coaches, they might see a movement in a different light and be able to explain their technique to you, which may cause you to have that lightbulb moment or at least cause you to try an exercise differently. Don’t be shy, don’t be dismissing other people’s opinions, advice and views because they are “your direct competitors” or because “you know best”. They are all good in their own right. Ask people for help, hear them out, encourage discussion, try out new things. Learning about other people’s point of views and experiences can open up so many thought-provoking doors for you.

Personally, I have set myself the goal to achieve 5 straight chin-ups by the second week of November. And I am already so close!! I have asked Coach Dana for help, who spent several hours with me, creating the ideal training plan suiting my schedule and accommodating my personal physical strengths and weaknesses. I record everything on a spreadsheet that I am sharing with the coach every week, to monitor my own progress and see what needs tweaking.
The point is, don’t be afraid of CrossFit. If I can do it, so can anyone else! Come to one of our Saturday, 10am free CrossFit workouts, give it a try, enjoy the community, speak to the coaches, establish goals for yourself and start enjoying fitness again!

Thank You Jessica M for the pictures.

This Week in The Cave

Monday, October 13th, 2014

Great things Happening This Week in The Cave!

Yoga Survey
In addition to our existing morning Yoga Classes, we’d like to start an afternoon Vinyasa Yoga class concurrent with our youth programs, so there’s something for parents to do, too!  If you are interested, would you mind letting us know what times work best for you? Below is a link to aquick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.  Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.

Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25th from 5:30-10:00pm.  Register here:http://www.inthecave.com/events?eventid=143
Halloween Hours
On Friday, October 31st, The CAVE will close at 5:00pm. Please note that we will be open for all regularly scheduled classes, in all disciplines, up to 5:00pm. All later classes are cancelled. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.  Yes, we are open all day on Columbus Day (Monday, October 13)

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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.

CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

Why The Turkish Get up?

Saturday, October 11th, 2014

The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.  If you’re looking for a great full body exercise, you’d be hard-pressed to find one better than the Turkish get-up.

Turkish get-ups involve full-body strength,flexibility and coordination in a way that few other movements offer. They’re especially good for your shoulders and core, and they can have functional carryover for handstands and handstand push-ups.  But if that’s not enough to get you try the Monthly Skill Challenge, here’s a few more reason.

  1. Promotes cross lateralization (getting right brain to work with left side)

  2. Promotes upper body stability

  3. Promotes lower body stability

  4. Promotes reflexive stability of the trunk and extremities

  5. Ties the right arm to the left leg, and left arm to the right leg

  6. Gets the upper extremities working reciprocally (legs too)

  7. Stimulates the vestibular system (1 of the 3 senses that contribute to balance)

  8. Stimulates the visual system (the second of 3 senses that contribute to balance)

  9. Stimulates the proprioception system (3rd of the 3 systems that contribute to balance)

  10. Promotes spatial awareness

  11. Develops a front/back weight shift

  12. Develops upper body strength, trunks strength, and hip strength

SO, what you waiting for?  Get your name on the board and keep working your TGU’s!

WOD Recovery

Wednesday, October 8th, 2014

s_rAfter a grueling two days it is time for rest and a little WOD Recovery Yoga.

Yesterday’s spicy MetCon was 4 Rounds for Time, 15 GHD Sit ups and 50 Double-Unders. This workout is great if you want to feel sore the next day. So my suggestion it to follow up the workout with these 3 stretches and then repeat them the next day. There are lots of other stretches you could do but these three touch on the core, the hip flexors and the calves which take a beating during this short but sweet metcon. As always breath easy, move slowly and take your time in each stretch. Allow the body to slowly open up to prevent over stretching, especially if you are sore!

1. Urdhva Mukha Svanasana or Up Dog (Top Photo)
The hands should be underneath the shoulders. Press down through the palms and tops of the feet to allow the hips to slowly lift of the ground. Feel the chest move forward and up
through the gateway of the shoulders as you lengthen your tailbone towards your heels. Breathing here for 15 seconds and then relax and repeat.

2. Anjaneyasana Variation or Forward Low Lunge (Bottom Left)
Starting in a low lunge with the right foot forward, the front heel directly under the front knee, begin to draw the knee forward of your ankle while grabbing the front of the toes. Continue to draw the heel down. You should feel a big stretch through the achilles and the lowest part of your calf. Hold and breathe here for 30 seconds, then switch.

3. Anjaneyasana with Side Stretch or Low Lunge Side Stretch (Bottom Right)
Starting in a low lunge with the right foot forward, the front heel directly under the front knee and the back toes un-tucked, allow the hips to relax towards the ground as you feel the hips hug together. The frontal hip points should be parallel to the front of the mat. Place your right forearm on your right thigh for stability, lift the left arm up and over to the right feeling a side stretch along the left side. Hold and breathe here for 30 seconds. If you have the space in the side body, you can gently turn the chest up towards the ceiling to feel the stretch through the hip flexor and front of the belly.

This Week in The Cave

Tuesday, October 7th, 2014

10399446_10204835902599953_944867572793468378_nWelcome!
Fall is in the air and classes are filling up as we continue to welcome our new members.  We’re excited to have both new and familiar faces in our CAVE community.  Welcome!

CrossFit competitions:
This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.

Yoga Survey
In addition to our existing morning Yoga Classes, we’d like to start an afternoon Vinyasa Yoga class concurrent with our youth programs, so there’s something for parents to do, too!  If you are interested, would you mind letting us know what times work best for you? Below is a link to a quick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.  Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.

Fitness Goals
Now that the kids are back in school and routines have solidified, 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 me, Dana@inthecave.com and I’ll help get you started!
Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25
th from 5:30-10:00pm.  Register here: http://www.inthecave.com/events?eventid=143
Halloween Hours
On Friday, October 31st, The CAVE will close at 5:00pm. Please note that we will be open for all regularly scheduled classes, in all disciplines, up to 5:00pm. All later classes are cancelled. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.  Yes, we are open all day on Columbus Day (Monday, October 13)

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!


2014 Fall Challenge WOD #1

Monday, October 6th, 2014

Challenge WOD has begun!

Monday, October 6th (today) kicks off our first fall Challenge WOD 2014! This in-house competition will contain 6 workouts and competitors will have 2 weeks to perform the workout before the next workout is released. At the conclusion of the 6 workouts, a winner for both male and female categories will be announced and given prizes. The winners will then be put into the Challenge WOD Hall of Fame. Competitors that complete all 6 workouts will also receive a prize! I’m looking forward to fierce competition, athletes pushing themselves even further and a good time had by all!

A few changes this year include:
There will be a scaled division for every workout.
There is also a youth division.
Several WODs will be pulled directly from established competitions or inspired by them.
There will be one day in the 2 week cycle when part of the class metcon programming will be the Challenge WOD. The day will be different every 2 week cycle. Class will run similar to the Open — athletes will judge each other, but it’s YOUR CHOICE to submit the scores. Athletes are encouraged to try many times but there will be one opportunity for it to be part of class.
Scores can be submitted on-line to BYTWB. (Need an invite? E-mail me!)

Rules for Challenge WOD are as follows:
All competitors must perform all movements as specified in the standards for each workout.
All workouts must be completed between the Monday that the workout is released and the second following Sunday.
All submissions must be performed with a judge. The judge must also be a Challenge WOD competitor.
The athlete may perform the workout multiple times.
Once an athlete chooses a division, they must stay in that division for all 6 Challenge WODs.
CrossFit coaches are allowed to compete, but will not be considered when choosing a winner.
Challenge WOD Hall of Fame inductees are allowed to compete, but will not be considered when choosing a winner.

Challenge WOD 1
Inspired by the 2013 LaLanne Throwdown
RX division:
AMRAP of squat clean and jerk and pistols for 8 minutes
Minute 1 AMRAP squat clean and jerk - 60/40 KG
Minute 2 AMRAP pistols
Minute 3 AMRAP squat clean and jerk - 60/40 KG
Minute 4 AMRAP pistols
Minute 5 AMRAP squat clean and jerk - 60/40 KG
Minute 6 AMRAP pistols
Minute 7 AMRAP squat clean and jerk - 60/40 KG
Minute 8 AMRAP pistols
Then, immediately into a maximum duration L-Hang.

Scaled:
AMRAP of squat clean and jerk and reverse lunges for 8 minutes
Minute 1 AMRAP squat clean and jerk - 40/25 KG
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP squat clean and jerk - 40/25 KG
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP squat clean and jerk - 40/25 KG
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP squat clean and jerk - 40/25 KG
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Youth:
AMRAP of DB thrusters and reverse lunges for 8 minutes
Minute 1 AMRAP 10# DB thrusters
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP 10# DB thrusters
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP 10# DB thrusters
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP 10# DB thrusters
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Scoring is based on the total reps from each minute completed, plus the total seconds of the hang.

img_1505MOVEMENT STANDARDS
Squat Clean and Jerk
The athlete starts with the barbell on the ground. When time begins, the athlete must move the barbell from ground to overhead with the athlete passing through a full squat position (hips must pass below the top of the knees) while the barbell is racked on the shoulders. This can be a full-squat-clean thruster, a power-clean-front-squat-split jerk or anything in between as long as the 3 key positions are reached. (See pictures below.) The movement concludes with the barbell locked out overhead with feet together.img_14911Elbows, shoulders, hips, and knees must be in full extension. The barbell must return to the ground in order to proceed to the next repetition. Bouncing the barbell off the ground is not permitted. The athlete must complete the squat clean before moving on to the jerk, and if a jerk is missed, the squat clean does NOT need to be repeated. At any time, the athlete can rest the bar on shoulders.

10295022_10152211811957615_5036264390352594789_oPistols
At the start of the movement the athlete must be standing on one leg, with hips and knees fully extended. At the bottom of the pistol the hip crease MUST go below the top of the knee. The other leg CANNOT make contact with the ground or with the other leg until the athlete is at full extension. The athlete can hold on to the extended leg, but it is not required. The movement ends when the athlete reaches full extension of the knees and hips before completing the nextimg_14701rep. Alternating legs is NOT required.
Reverse Lunges
At the start of the movement the athlete must be standing with hips and knees fully extended. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg makes contact with the floor. Return to the original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Alternating legs is NOT required.
hanging-knee-tuck-to-kick-out-1024x768L-Hang
The athlete must elevate feet above the crease of the hip while hanging on the bar with straight legs, knees locked, and toes above hip crease. Feet must remain above the crease of the hip - once the feet fall below the hip crease, WOD is finished.

Hanging Knee Tucks
The athlete must elevate their knees above the crease of the hip while hanging on the bar. Knees must remain above the hip crease - once they fall below the hip crease, WOD is finished.
Athletes are encouraged to try different strategies multiple times, and must be judged by a fellow competitor or coach. I’ll be on the floor to assist with judging.

Questions, comments, feedback? Dana@inthecave.com

Work hard, train hard, and make yourself proud.

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!