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November CrossFit News, Events, and More

Wednesday, November 4th, 2015

We have a few important announcements this month, so please read below for details!

Pre-Open Event Series
First, a big  THANK YOU  to the athletes who participated in our first pre-Open series event. Coach John and Stephanie focused on Olympic lifting technique, and the we ended by tackling Open WOD 15.1. Nice work everyone!
Save the date for our next pre-Open seminar! It will be Saturday Morning Nov 14. at 8 AM This seminar will focus on gymnastics movements, will again last about 90 minutes and plan on a WOD at the end.12186624_1004063959644292_3637388729891159880_o

Strong Girls @ivivva With Coach Chelsea
Chelsea is offering a free Strong Girls class at Ivivva in the Village at Corte Madera this Sunday at 10:00 a.m. This is a free class and a great way to check out how amazing she and her class are.

img_3347PR Board
Congratulations to all our athletes who got their names on the PR board for the month of October. November wipes the board clean and offers a new chance to get your name on the board! Let’s see those PRs!

NorCal Masters
Calling all Masters athletes! The NorCal Masters is an annual two-day competition for Masters athletes, with age divisions of 40-44, 45-49, 50-54, 55-59, and 60+ for both genders. The 6th Annual TJ’s Events NorCal Masters competition will take place at the Craneway Pavilion in Richmond, CA on January 30th and 31st, 2016. Registration will open in November. More information can be found at this link. If you’re thinking about competing or have questions, e-mail me or Coach Susie at susie@inthecave.com. It’s a really fun competition that you’ll love being a part of it!

Monthly Skill Challenge
Nice work to everyone who challenged themselves and took on the freestanding handstand monthly skill challenge. We saw some huge improvements and loved watching our athletes pursue their goals. November is max double unders. We hope to see your name on the board!
As always, we love hearing your feedback and having you a part of our community. Please don’t hesitate to reach out if you need anything.
Thanks!
Dana
dana@inthecave.com

Wheel- The Ultimate in Hip and Shoulder Mobility

Tuesday, October 27th, 2015

As CrossFit athletes, hip and shoulder mobility is crucial to performing big lifts and gymnastics movements. Increasing and even maintaining mobility in these joints becomes challenging as we train throughout the week. Especially, if our recovery and stretching protocols are not as regular as our training.

Yoga can provide us with the tools we need to not only recover, but increase our range of motion in these areas. The physical practice of yoga is about increase your range of motion. Though you will see extreme versions of hip and shoulder stretches, most of the postures are basic and accessible to most people.

Using the yoga practice we can begin to mobilize and stretch those places that are tightest. For us as athletes, our hips and our shoulders tend to be the ones that come to mind first. Wheel Pose is the ….. of shoulder and hip mobility. When we are able to move into this posture, we know that our shoulders and hips are moving towards a place of greater mobility.

Warm Up Video https://www.youtube.com/watch?v=_1sl2FB5Xdw&feature=youtu.be

suggested poses:

5x Sun Salutations
Lizard
Easy Twist
Pyramid
Wide Twisted Triangle
Clasp Hand Forward Fold
High Lunge with Tricep Stretch
Wild Thing
PVC Passes
Extended Low Lunge
Half Split
Twisted Monkey
Seated Forward Fold
Seated Spinal Twist
Start kneeling with the knees hips distance. Placing the hands on your butt (no joke) roll the shoulders back and down and squeeze the shoulder blades together. Lift out of the side body and while keeping the hips moving forward, start to send the chest up and back. You have the option to reach the hands towards the heels but make sure you continue to lift the chest up while keeping the low back long. Breath here for 20 seconds, slowly come up by placing one hand on the butt and lifting yourself back up.

Wheel 1.JPGBridge x2
Start by lying down on your back with your feet planted on the ground, hips distance apart. Walk the heels towards you until you can graze them with the middle fingers. Planting the heels down, begin to lift the hips, extending the tailbone towards the back of the knees. Draw the shoulder blades together coming onto the back of the shoulders. If possible, clasp the hands underneath you. Press down through the upper arm bones and broaden the chest. Breathe here for up to 30 seconds, unclasp the hands and slowly lower the hips down.
Wheel x3
Start by lying down on your back with your feet planted on the ground, hipsWheel 2.JPG distance apart. Walk the heels towards you until you can graze them with the middle fingers. Planting the heels down, begin to lift the hips, extending the tailbone towards the back of the knees. • Place the hands on the ground by the shoulders. Lift up onto the top of the head. Draw the elbows towards one another, shoulder blades in and press through the palms. Begin to straighten the arms. Feel the armpits open up. Draw the belly button in towards the spine and tailbone towards the back of the knees. Press the chest away from the heels. Breathe for up to 20 seconds in this pose. Slowly come down drawing the chin to the chest.

Wheel Modifications
Partner

A week full of Healthy Halloween treats! #2 Fudgy Pumpkin Blondies (gluten, grain, dairy free, paleo)

Tuesday, October 27th, 2015
paleo-fudgy-pumpkin-blondies2Ingredients
  • 2 cups blanched almond flour
  • ½ cup flaxseed meal
  • 2 teaspoons ground cinnamon (optional)
  • ½ cup raw coconut palm sugar
  • ½ teaspoon salt
  • 1 egg
  • 1 cup pumpkin puree
  • 1 tablespoon vanilla extract
  • ⅓ cup (or more) chocolate chunks
Instructions
  1. mix together the almond flour, flaxseed meal, cinnamon, coconut palm sugar, chocolate chunks and salt
  2. in a separate bowl, whisk the egg, pumpkin and vanilla extract
  3. using a rubber spatula, gently mix dry and wet ingredients to form a batter being careful not to over mix or the batter will get oily and dense
  4. spoon the batter onto a 9-inch pan lined with parchment paper (I used this awesome silicone pan because nothing sticks to it and I don’t need to use paper or grease the pan)
  5. bake at 350°F until a toothpick inserted into the center comes out clean, approximately 25 minutes

Tomorrow!

Thursday, October 22nd, 2015

This Friday is our first pre-Open event starting at 5:00 p.m., and we are hoping to see everyone there. Remember that this is a free event, open to all our CrossFit members regardless of what payment plan they are on. Please RSVP to Dana@inthecave.com so we can prepare for your attendance!

A few questions have come up since our original announcement:

  • Do I need to register? No, but we’d love to get an accurate count of who is attending. Again, please email Dana@inthecave.com if you plan on coming.
  • Should I work out that morning? No, but if you want to come in and stretch, mobilize, or do some WOD recovery yoga, we’d love to have you.

Below is the original description of our pre-Open event in case you need a refresher. The coaching staff is extremely excited for this, and we are hoping to see as many of our athletes there as possible. If you have any other questions, please let me know by e-mailing dana@inthecave.com.

Original Description

The 2016 Reebok CrossFit Games Open is just around the corner! Many in our community mark the event as a fitness goal, and we want to do everything possible to help them achieve those goals. Once each month in October, November, December, and January, we will get together for a movement clinic and an Open-style workout. The first one happens thisFriday, October 23 at 5:00 p.m. in place of our normal class schedule.

Here’s our plan:

  • Build each month’s session around movements that were featured in previous Opensthink snatch, pull-up, toes-to-bar, muscle-up, rowing, etc.
  • Warm up together, outline a mobility strategy, spend around 30 minutes practicing technique, and draft homework to help progress.
  • Finish with a past Open workout (or a scarily similar one)run in heats, with movement standards and partner judging.

Each gathering will last about 90 minutes, depending on the number of workout heats. Timelines are flexible so that we can answer questions and help as many athletes as possible.

Please plan to participate in our first event on Friday, October 23 at 5:00 p.m. We’re kicking it off with the snatch and split jerk.

We hope to see everyone there!

Sincerely,
John Main
john@inthecave.com

New CrossFit Pre-Open Event Starts Next Weekend

Wednesday, October 14th, 2015

Snatch_Lock_outThe 2016 Reebok CrossFit Games Open is just around the corner! Many in our community mark the event as a fitness goal, and we want to do everything possible to help them achieve those goals. Once each month in October, November, December, and January, we will get together for a movement clinic and an Open-style workout. The first one happens next Friday, October 23 at 5:00 p.m. in place of our normal class schedule.

Here’s our plan:

  • Build each month’s session around movements that were featured in previous Opensthink snatch, pull-up, toes-to-bar, muscle-up, rowing, etc.
  • Warm up together, outline a mobility strategy, spend around 30 minutes practicing technique, and draft homework to help progress.
  • Finish with a past Open workout (or a scarily similar one)run in heats, with movement standards and partner judging.

Each gathering will last about 90 minutes, depending on the number of workout heats. Timelines are flexible so that we can answer questions and help as many athletes as possible.

Please plan to participate in our first event on Friday, October 23 at 5:00 p.m. We’re kicking it off with the snatch and split jerk.

We hope to see everyone there!

Sincerely,
John Main
john@inthecave.com

3 Great Uses for EMOMs

Thursday, July 9th, 2015

emomEMOM is an acronym that stands for Every Minute On the Minute. For example, the EMOM for 10 minutes of 10 box jumps and 10 pull ups means you have 10 minutes of work and at the start of each minute you attempt to complete 10 box jumps and 10 pull ups. If you finish within the minute, you rest until the start of the next minute and repeat the work. The faster you get your work for the minute done, the more rest you get. There are endless variations and purposes for EMOMs and below are some of my favorite. This is not an exclusive list.

1. EMOMs provide an essential skill building format for CrossFit athletes. Most likely, you will not learn how to do handstand push ups in other CrossFit workout formats. You will have a much greater success rate if you attempt handstand push ups 1-2 times every minute for 10 minutes, as opposed to attempting as many handstand pushups as possible in 10 minutes. Learning new skills cannot be done properly in a fatigued state. It is ideal to practice skills in isolation before combining them into workouts.

2. As a coach, programming EMOMs is useful because it allows total control of the athlete’s work, rest and fatigue. If a five round workout for time is programmed and your athlete isn’t proficient in one of the movements, it may take a very long time to complete the task. Intensity may be lost and the actual stimulus may not coincide with the desired stimulus. With an EMOM, the stimulus can be controlled and linear progressions can be maintained and furthered.

3. Time. If you tend to take your sweet time between exercises or sets, EMOMs will help expedite your time in the gym and increase your work capacity. By letting the clock decide when you work and rest you will be much fitter. If you are feeling lazy in the gym, just pick a few exercises and use an EMOM format for a warm-up. It works great!

Strength Training for Yogis Saturday July 11

Friday, July 3rd, 2015

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Stephanie Ring of Endure Yoga and certified fitness trainer Chelsea McAlexander are teaming up to bring you Strength Training for Yogis hosted by CrossFit Marin at The Cave.

7/11/15
1:00 p.m. - 4:00 p.m.
$50 for workshop
Register Here

Strength Training for Yogis will introduce movements likes arch and hollow rocks, lunges, squats, jumping, pull-ups, and presses to improve core strength and stability, add athletic development to your practice, and increase specific muscular strength.

Should I Use a Belt? When?

Friday, June 5th, 2015

foam-core-lifting-belt-by-harbinger-womene28099s-5-inchIt’s rare to walk across the CrossFit floor and not see at least one athlete wearing a weightlifting belt. But why? Is it necessary? Should you wear one? Should you NOT wear one?
First, wearing a belt is a performance enhancer, but for some, a belt is necessary to perform certain movements without pain. Your core should be strong enough to support yourself through the main lifts, injuries aside. If you choose not to wear a belt, AND are not a competitor, then you are going to be perfectly fine without one. However, if you want to push your maximum amount of weights, then consider using a belt. Now, let’s learn how to use it the the right way.

To use a belt correctly, you should first learn how to breathe correctly by using the Valsalva Maneuver. As you are reading this take in a deep breath, but do not let your chest or shoulders rise at all. Breathe deeply and allow your belly to expand (I know, not the most attractive look). If you have trouble doing this, lie on the floor, place your hand on your abdominals, and practice making your hand rise.
Once you have this down, try to exhale but keep your throat closed to create pressure. Whether you choose to wear a belt or not, this is how you want to breathe while lifting. Now, put your belt on and try this technique. If you do it correctly, you should feel an incredible amount of pressure. This intra-abdominal pressure will help keep your back flat and arched. Your belt should be tight, but how tight is up to you. Personally, I like to have mine with some room, mainly because it’s a good visual to expand my midsection a greater degree. For some competitors, another person needs to help tighten up the belt for them before going into a big event to get it as tight as possible.rogue-lifting-belt-1-700x325

Now that I’ve reviewed how to use the belt correctly, let’s talk about when you should use it. For the big lifts, you should always wear a belt when you are going for a maximum attempt. Squats and deadlifts fall into this category, but you should never rely on wearing your belt. Unless you have an injury, warm-ups and building a set to the higher max should be achieved without the belt, but still practice breathing correctly . CrossFit is rooted in functional fitness…Do you grocery shop with your weight belt on? You should not wear a belt until you need it.

The point when you will need a belt depends on when you are going for a maximum lift. Again, on warm-ups go as long as possible without a belt to engage your core as long as possible. Once you feel your form would break down on a heavy set, then it’s time for a belt. If you are a competitor, always use a belt in competition.

An injury will also affect when you will put your belt on. Athletes with nagging back pain but solid form, especially with squats and deadlifts, could benefit from using a belt earlier in the rep scheme. If an athlete is able to lift pain-free with a belt, then by all means go for it.

If you are thinking about getting a weight belt, talk to athletes who wear them. Belts are like shoes — you need to find the right one for you. Try to get a high quality belt because it does make a huge difference. Take the time to learn how to breathe properly and push out on the belt to create intra-abdominal pressure. And, as always, if you need help, let me know.

WOD Repair Lotion

Wednesday, May 20th, 2015

note_3_last_upload_463__349081429745570451416Did you know that we carry WOD Repair lotion in the Pro Shop at the Cave?
What is WOD repair lotion ?
WOD Repair Lotion is an all natural skin care product that can be used to heal the plague of ripped hands, dry skin and achy calluses. WOD Repair Lotion helps keep calluses under control when working out or training hard.
Here at WOD Repair Lotion we know that calluses are important for grip strength but often get neglected and turn into painful, thick calluses that rip open. We like to promote healthy calluses which allow you to keep your grip strength. Keep your calluses in check by using WOD Repair Lotion on a daily basis for maintenance. WOD Repair Lotion not only gives you healthy calluses but also heals serious rips and burns! 
How it works:
There are only FIVE ingredients in WOD Repair Lotion and each ingredient on it’s own can heal your skin. Nothing to dilute down the healing power so all you get are results. WOD Repair Lotion heals from the inside out because the beeswax creates a barrier between your skin and the environment allowing all the ingredients to go through the epidermis (outer layer of skin and callus) and into the dermis (inner layer of skin and callus), thus healing from the inside out and giving you healthy calluses.

Completely safe to put on an open wound such as a ripped open callus or freshly scrapped shin because both beeswax and coconut oil are anti-bacterial and anti-fungal so it will help kill off any bacteria that may be present. You won’t need neosporin anymore!
Apply anytime post WOD as your post workout skin recovery

Whether you are just working out or training in Olympic Weightlifting, Functional Fitness, Gymnastics, or anything in between, WOD Repair Lotion is the product for your skin recovery!

Paleo Shepherd’s Pie

Tuesday, May 19th, 2015

Ingredients
3/4 pound(s) parsnip(s), peeled and grated
1 tablespoon(s) olive oil
1 teaspoon(s) onion salt
1 slice(s) bacon
1/2 pound(s) zucchini, sliced
1/4 pound(s) mushrooms, white button, cremini or shitaake, sliced
1 medium celery stalk(s), diced
1 teaspoon(s) coconut oil
1/2 medium onion(s), red, finely diced
11/4 pound(s) turkey, ground
2 medium onion(s), green, sliced
1 tablespoon(s) Italian seasoning
1 teaspoon(s) celery salt
1/2 teaspoon(s) black pepper, freshly ground
8 large egg white(s), divided
1/2 cup(s) parsley, fresh, chopped
Instructions
1. Preheat oven to 450 F.
2. Peel parsnips and grate with a cheese grater. Mix with onion salt and olive oil, and set aside.
3. Cook bacon slice in a large saute pan over medium heat. Save bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside.
4. Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened.
5. Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. 6. Saute until turkey is fully cooked.
7. Combine meat and vegetables in one pan and mix thoroughly. Let cool 5 minutes.
8. Combine 4 egg whites with parsley and stir into the meat and vegetable mixture.
9. Combine the other 4 egg whites with parsnips.
10. Coat an 8×8 baking dish with olive oil.
11. Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon.
12. Bake for about 25 minutes or until the top begins to brown.