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What Is Real Food? by Jaime Jereb

Tuesday, July 29th, 2014

10:45pm Tossing, turning, not sleeping.  ”Real food…..real food…..real food.  How to explain real food…”  Mmmmmm, fooooooood…

11:03pm Hunched over my sink like a rat — chowing, mowing — definitely not sleeping.

“Real food…..real food…..real food.”  Mid-bite and with possibly two chicken legs hanging out of my mouth (true story), it suddenly dawns on me:  I actually have to explain what “real food” is!  WTH?  How did our world get so screwed up that there is anything other than real food even available?

11:17pm Wardrobe change — somehow my chicken legs cascaded down my shirt.  I can’t write while smelling like chicken; I have enough distractions.  But, before I change my shirt, I should probably reorganize my bar.  How can I write with my vodka sitting next to the bourbon?

11:34pm Bar alphabetized? Check.

11:51pm Somewhere between The Beam and Kettle One, I come up with the best explanation of all time.

REAL FOOD = NOT CRAP

Said differently: REAL FOOD = NOT KRAP

In another language: EALRAY OODFAY = OTNAY APCRAY

If pig latin doesn’t clearly explain it, try this:

What is REAL FOOD? Real food is food that is as close to it’s natural state as possible.  Starts with a single ingredient, ends with a single ingredient. Simple. No chemicals. No hormones. No antibiotics. Happy. From the earth.  From something that eats things that come from the earth or eats things that eat the things that come from the earth. Nourishing.

BENEFITS OF REAL FOOD

  • It tastes better.

  • We feel better.

  • You look better.

  • It’s what our bodies need and nothing they don’t.

  • It’s the only medicine without side effects.

  • Humans are designed to eat this way.

  • Your kids will back-talk less and listen more.  Truth!

What is FAKE FOOD? Fake food is “food” that is a far cry from nature’s intention. Processed beyond recognition. Starts with a single ingredient, ends with multiple ingredients comprised mostly of words and chemicals you can’t spell or pronounce. Complex.  From the lab.  From a scientist who works in the lab being told to create something that resembles real food because if the public knew what it really was, they wouldn’t touch it.  Addictive.

BENEFITS OF FAKE FOOD

None.

WHY IT’S IMPORTANT TO KNOW THE DIFFERENCE

Our bodies are designed to be perfectly functioning bad-ass machines.  In nature’s design, our hearts will never skip a beat, our lungs will never forget to breathe, our bones will never lose integrity.  So, do you want to keep moving, breathing and living?  Then fuel with quality food, Dummy!  Simply stated: Eat crap, krap or apcray on a regular basis (or hang with Carrot Top) and you’ll eventually become fat, sick or dead.  The end.

Am I exaggerating?  I don’t think so.  Just look at our country’s growing epidemic of disease, cancer, obesity and the whole slew of existing ailments.  In the ancient past, even as little as 100 years ago, we simply did not have these problems in mass quantities like we do today.  Is it any coincidence that our food system has changed more in 50 years than in the past 10,000? 100,000?  I think not.

BUT, IT SAID IT WAS GOOD FOR ME!

Big food companies LOVE to confuse the consumer. “It’s healthy!”  “It’s low fat!” “It’ll save your life!” “This box of cereal will actually raise your children and pay for their education.” Don’t fall for it folks.  Anything claiming to be good for you is most likely bad for you and certainly not a real food.  If you don’t believe me, walk up to a head of lettuce and see what it has to say.  You might be there a while.

A REAL FOOD VS. FAKE FOOD MEAL — SIMILAR, BUT OH SO DIFFERENT.

I’m dumbfounded by the complexities of simple real food being stripped of it’s natural vitamins, minerals, and nutrients just to be fortified with man-made crap from Dexter’s laboratory.  Am I the only one who finds this a little nutty?  Oatmeal is a great example.  In it’s natural state,  oatmeal is one ingredient: Oats.  How about adding some apples,  cinnamon and grass fed butter for a total of 4 ingredients.  4!  That’s a real food meal.

Apparently that wasn’t enough.  Here’s the other version that is found in most cupboards across the country:

Ingredients: Whole grain rolled oats (with oat bran), sugar, dehydrated apples (treated with sulfur dioxide, sodium sulfite, and sodium bisulfite to promote color retention), salt, cinnamon, calcium carbonate (a source of calcium), natural flavors, citric acid, guar gum, niacinamide, vitamin A palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.

How many ingredients is that??  I mean, at least there’s that amazing health claim “Reduces cholesterol!” Not to mention, who wouldn’t want to look like that sexy Quaker?

MORE THINGS TO SCARE THE BEJEEZUS OUT OF YOU


SO WHERE DID WE GO WRONG? OH, I DON’T KNOW…


Somebody is hungry all right and it’s name is Big Food Corp.  Somewhere down the road (around 60ish years ago) food developers decided that it was much cheaper and easier with higher profit margin to start lacing our food with hydrogenated oils, chemicals, preservatives, artificial colors and everything you can imagine to make them taste good and stupid addictive.  Remember Lay’s famous slogan, “Bet you can’t eat just one…”  NO kidding we can’t, because it’s drug-like reactions on our systems makes it impossible to stop.  We are already predisposed to craving salt, fat and sugar.  Thanks Frito Lay, but you’re just not helping the situation.  Real food doesn’t do that.  Do you recall going back to the kitchen and eating 2,3,4,10 apples, chicken breasts or heads of chard?  No way!  Nature is no dummy.  Real food is designed to nourish and be done.

SO WHAT DO WE DO?

We get smart!!  We get educated!! We stop being lazy and stop making excuses!! We spend an extra 10 seconds and think about what we’re about to shove in our Dorito hole, and it better not be Doritos either. We ask questions. We do our research.  Not all animals, not all veggies, not all food is created equal.  Even if it’s a single ingredient, know where it’s coming from and know who grew it. That’s where farmers’ markets, co-ops and  CSA’s come in handy.  They source from legit local farms and ranchers.

If you choose to shop at grocery stores rather than haul a wagon to Farmer’s Market, check out this handy flow chart!

Remember:  Keep it simple. Real food is as easy as it gets.  Take a meat. Take a plant.  Cook. Consume.

This week in The Cave

Monday, July 28th, 2014

A fantastic group of guys

A fantastic group of guys

Congratulations to Coach Bill!

Bill Berry made a HUGE statement at the CrossFit Games last week!  He came in 14th in the Master division, and showed the true spirit of a champion!  Great job Bill!  We loved cheering you on and watching you get after it.  We are all so  proud of you!!  Roger’s series of recaps of Bill’s events begins here: http://www.inthecave.com/blog/?p=10830

It is with deep sadness that coach Bill is leaving us to be closer to his family on the east coast.    We’ll be having a goodbye party for him at The Cave on Saturday, August 2nd starting at 5:30pm.  Please join us in celebrating Bill and showing our love for him.  Also, please take a moment to read his farewell letter here: http://www.inthecave.com/blog/?p=10760
wod_recovery_yoga2-1Yoga is coming to The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:

WOD Recovery Yoga (Post CrossFit Yoga)      Monday and Thursday 10-11am

Athletic Vinyasa Flow Yoga      Wednesday 12:00-1:00pm

More information can be found on our website:   http://www.inthecave.com/other_classes

Fall Class Registrationgroup_photo
Yes, it is only mid-summer, but it’s already that time to begin planning for the Fall!  Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on-line and you can sign up by calling The Cave at (415) 927-1630.
muscleup-goodCrossFit Trainer’s Gymnastics Seminar
You don’t want to miss this! Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.
This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.
CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus. Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.
This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

WOD Recovery Yoga for High Rep Wall Balls

Friday, July 25th, 2014

How many Wall Ball shots does it take to make sitting down impossible for a few days post WOD? I am going to say roughly 150.

So there you are walking into your Box ready to workout, and there it is on the whiteboard, Karen, for time. Cancel all your plans for the next few days because functioning like a normal human being will inevitably be quiet challenging. Most athletes, regardless of fitness, will find 150 repetitions of any movement taxing on the body.  Post WOD soreness isn’t immediate, which means the dreaded DOMS (delayed onset muscle soreness) strikes hard around 24-48 hours. Knowing this, and knowing that this type of movement works almost all of the major muscle groups, it is important to take the necessary steps to keep the muscles limber and mobile before the peak of the soreness hits.

Think of Wall Balls as low weight Thrusters with an added rest. In both movements, there is a low squat, the drive for explosive power and a press, but unlike Thrusters, we have a second or two to rest our arms as the ball leaves our hands and prepare for the catch. Now one thing about High Rep Wall Balls is that at some point when fatigue overrides form, strange things can occur. Maybe you begin looking up, straining the back of your neck or your torso dips down when you catch the ball causing unnecessary load on the low back. In the days following the WOD take note of that for form corrections. For the purpose of this article, we will focus more on the main target muscles when Wall Balls are done correctly.

These 6 WOD Recovery Yoga Poses will focus on stretching the following; low back, quads, glutes, neck, outer hips, hamstrings, inner groin, deltoids and triceps. Run through this sequence 2-3 times in the days following the High Rep Wall Ball WOD.  Use the breath to release the tension in the body as you stretch by focusing on slowly breathing in and out through the nose.

**Since intense soreness and limited range of motion can play a huge roll in mobility post WOD, go slow, and only do what you can. It is best to do these poses once you are a little warm. Stay in each pose up to 2 minutes.

  1. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

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Starting in a table top position, hands under the shoulders, knees under the hips, bring your right knee towards your right wrist and begin to extend the left leg back. Then, roll towards the front of your left thigh so your hips are square to the ground. Walk the hands away from the front shin and fold forward. You will feel a targeted stretch in the right glute.

**Pigeon pose can create a lot of tension in the knee if you hip is very tight, so if you are feeling any pain, switch to, Sucirandhrasana  “Eye of the Kneedle.” See below.

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Start by lying on the floor. Bend your left knee and place the foot on the ground. Right foot will go over and above your left knee and while keeping the right foot flexed, draw your left knee into your chest. You can choose to grab the back of the left thigh or front of the shin. Continue to press the right knee away from your chest as you draw your left knee in.

2. Ardha Malasana (Half One-Legged Squat)

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Start by lowering into the bottom of your air squat. Extend the right leg out to the right, flexing the foot and pressing firmly through the right heel. Keeping your left heel down, let the hips sink down to the ground, slowly deepening the stretch in the right hamstring. Fingertips can stay on the ground for balance.

3. Sasangasana (Rabbit Pose)

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Begin by kneeling on the ground. Bring the top of the head to the ground near the knees. As you begin to slowly roll towards the back of the head bringing the chin closer to the chest, widen the upper back, the hips will lift and the hands will reach towards the heels for leverage. The back of the neck and upper back is the target of this stretch.

4.Gomukhasana Arms (Cow Facing Pose-Arms)

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Start by sitting on the heels feet and shins together. Bend the right elbow and grab it with the left hand. Draw the right elbow in towards the midline, making sure that the right tricep is rolling forward. From here, reach the left arm around the back, palm facing out. Walk the left fingertips towards the right and claps them together if possible. If not, use a strap or band to modify.

5. Extended Baddha Konasana (Extended Bound Angle Pose)

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Start in a seated position with the soles of the feet together and knees wide. Extend the feet forward so that you make a diamond shape with the legs. On your exhale, bring the hands around the outside of the feet (for leverage), round the back and reach the forehead to the heels

6. Supta Matsyendrasana  (Supine Twist with Quad Stretch)

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Start by lying on your back and draw one knee into the chest keeping the other leg extended on the ground. Gently draw your knee across the body. Let the shoulders drop down to the ground.  From there, bend the bottom knee and grab the foot with the opposite hand.

This week in The Cave

Monday, July 21st, 2014

cave_goodbyebill2_webCoach Bill
It is with deep sadness that coach Bill is leaving us to be closer to his family on the east coast. Please take a moment to read his farewell letter: http://www.inthecave.com/blog/?p=10760
We’ll be having a goodbye party for him at The Cave on Saturday, August 2nd at 5:30. Please join us in celebrating Bill and showing our love for him.
Bill is also competing in the CrossFit games this week, beginning Tuesday. He is currently ranked 11th in the world in his age group. Want to know more about how to watch the games? Check out this link: http://games.crossfit.com/article/how-watch-crossfit-games

Yoga is coming to The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:
Monday and Thursday 10-11am WOD Recovery Yoga (Post CrossFit Yoga)
Wednesday 12:00-1:00pm Athletic Vinyasa Flow Yoga

Stay tuned for more details!

Kids Night Out - July 26

Parents, bring us your kids and take the night off! Your kids will have fun, play games and spend time with your favorite coaches or get to know new ones. Kids also get exercise and have a healthy dinner. You can relax and enjoy your evening knowing your children are safe AND happy! The next KNO is Movie Night on July 26, and you can register here.

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!
The Cave’s summer camps are perfect for any age and any level! Our coaches will challenge your child at her level while making sure she is safe and having fun.
Summer Camps Date:
Gymnastics: July 28- August 1
Youth Camp: August 4-8
Gymnastics: August 11-15
Parkour: August 18-22
REGISTER ON-LINE OR CALL (415)927-1630

Fall Class Registration

Yes, it is only mid-summer, but its already that time to begin planning for the Fall! Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on line and you can sign up by calling The Cave at (415) 927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this!  Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

5 Post CrossFit Yoga for Overhead Squats

Tuesday, July 15th, 2014

The Overhead Squat, when done properly is a beautiful movement and is a huge component of the Snatch. With so many possible areas of limitation in your Overhead Squat, from hip mobility to core strength to shoulder stability, it is important to start with one or two points of correction and go from there. In this article, we will focus on shoulder flexibility to keep it simple and to the point. These movements take time and practice and if you can be patient and work with the right technique, you will be better off in the long run. Having a really good coach to help you spot areas for improvement is critical in taking your fitness to the next level.

As a society we tend to sit quiet a bit, and with a good amount of sitting comes inevitable slouching, and this lends itself to tightness in the front of the chest. Not only that but many of us before finding CrossFit focused mainly on chest and biceps further shortening those muscles. It is a very common issues for people starting out, especially as it relates to OHS. The exact muscles that need to be open enough to receive the weight in the correct and safest position with the shoulder externally rotated, arms extended and the eye of the elbow facing up towards the bar, are the ones that are in essence shortened by all that slouching.  Think of when you are doing your shoulder roll-throughs, that tightness as you move the PVC pipe behind your head is the area of the chest and shoulders where most people have issues. Now, mobility in the shoulder girdle is not the only factor at play during an OHS with less than ideal form, but it is something to think about as you begin to dial in the areas that need improvement. Beyond the lift itself, have the flexibility to bail safely, with the option to throw the bar behind you, is also a critical aspect of this Olympic lift.

These 5 Post CrossFit Yoga Poses for Overhead Squats are not only great for after the WOD but are really helpful for improving mobility in the entire shoulder girdle as they include auxiliary muscles that aid in shoulder rotation and movement. As you start to move through each of these stretches, you will notice areas you feel more than others. You will want to spend more time focusing on those particular muscles.  Stretch number 5, the Variation of Parsva Danurasana, is the stretch that directly targets the front of the chest and shoulders, just like your shoulder roll-throughs.

Realize that increasing flexibility in the shoulder girdle will take time and regular practice.  These are just some of the ways you can increase your shoulder mobility. As always try different to find what works best for you.

*Tip: If you are not stretching post WOD then make sure to warm up a bit before you do these shoulders stretches. Spend 30-60 seconds or 10 breaths in each pose. Through the breathing, allow the body to relax, and settle into the stretch.

1. Uttana Shishosana (Extended Puppy Dog Pose)

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Start by sitting on the heels with the shins on the ground. Separate the feet, shins and knees about hips distance. Walk the hands forward until the hips are stacked over the knees. Continue to walk the hands forward without moving the hips until you feel a stretch in the chest and the side body/armpit area. With the forehead or chin on the ground (which ever is most comfortable on the neck), press the palms down and allow the chest to descend.

2. Gomukhasana Arms (Cow Face)

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Start by sitting on the heels feet and shins together. Bend the right elbow and grab it with the left hand. Draw the right elbow in towards the midline, making sure that the right tricep is rolling forward. From here, reach the left arm around the back, palm facing out. Walk the left fingertips towards the right and claps them together if possible. If not, use a strap or band to modify. Breathe through the stretch then switch.

3. Criss-Cross Arms

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Start by lying on your belly. Sit up onto your forearms. Thread the right arm through, under the left arm and to the left. Then walk your left arm out to the right until you’ve reached your limit. Allow the chin to fall towards the triceps as you relax the head down. Don’t forget to breathe! Switch sides after a minute or so.

4. Uttanasana with Clasp Hands

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Start standing with the legs hips distance. Clasp the hands by the low back, extending the arms while keeping a soft bend in the elbow. On an exhale fold forward sending the hand up and over the head. Bend the knees if you need to, taking the hamstring out of the equation. *If clasping your hands behind your back is not accessible, use a strap or PVC pipe; widen the grip to a place where you can fold forward.

5. Variation of Parsva Dhanurasana

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Start by lying flat on your belly. Extend your right arm out to the right palm down. Bend the elbow, making a 90-degree angle. Walk the palm forward 2-3 inches so your elbow is now slightly higher than the shoulder. Bend the elbow more so that now the palm is angled slightly towards the head. With the shoulder relaxed down, slowly on an exhale start to roll onto your right side. Use the left palm as leverage and ground it near the chest. Hold and then switch sides.

5 Post CrossFit Yoga Poses for GHD Sit Ups

Wednesday, July 9th, 2014

In the CrossFit community the GHD Sit Up is officially called the “Glute-Ham Developer Sit Up” but unofficially you might dub this the “ab crusher.” It is a powerful movement that should be approached with caution but shouldn’t be removed from your training.

When this sit up is done correctly, lowering down and then forcefully contracting the quads, straightening the legs and essentially whipping yourself back up right, little or no pressure will put on the low back and the abdominals will get a mighty good workout. What’s amazing about the GHD Sit Up is that during the actual movement, your legs seem to be doing most if not all of the work. In reality, while your legs are working hard and your hip flexors are helping to draw the spine up, it is the abdominals that actually stabilize and bring the torso upright and get the biggest workout.

For those of you who have done GHD Sit Up, the days post WOD are brutal. This particular sit up is a huge contraction of the anterior chain since the body goes past horizontal and is unmatched by any regular sit up. Not only does this movement work the Rectus Abdominis or “six pack abs,” but the Transverse Abdominis as well, which is key in stabilize the core for other movements like Front Squats or Snatches.

These 5 Post CrossFit Yoga Poses for GHD Sit Ups are meant to gently stretch the abdominals to restore normal flexibility and movement back into the anterior chain. Some of these poses might not be accessible because of soreness but do the ones you can.

*Tip: Go slow. Slow might be all you can manage the day after a few rounds of GHD Sit Ups, but either way, gently make your way into these yoga poses and hold for up to 30 seconds while you breath in and out through the nose. I would also recommend performing the stretches in the order shown below, as it will gradually restore movement back into your mid-section and prevent over stretching.

1. Salamba Bhujangasana (Sphinx Pose)

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Start on your belly. Come onto your forearms slowly keeping the elbow under the shoulder. Press the palms firmly into the ground and let the chest gently drive forward and up. Allow the hips to relax while keeping the tailbone reaching towards the heels. Breathe and allow the breath to invite the body to relax and receive the stretch.

2. Bitilasana (Cow Pose)

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Start on your hands and knees with the knees under the hips and the hands underneath the shoulders. On your inhale, allow the tailbone to reach towards the ceiling, the belly to drop towards the ground and the chest to move forward and up. Think about arching your spine stretching out the front body.

3. Urdhva Mukha Svanasana (Up Dog)

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Starting Sphinx Pose, walk the hands towards the hips straightening the arms. 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.

4. Anjaneyasana with Side Stretch (Low Lunge Side Stretch)

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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.

5. Ustrasana (Camel Pose)

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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 10 seconds, slowly come up by placing one hand on the butt and lifting yourself back up and then repeat 3 times.

Stephanie Ring
Creator of EndureYoga
*Yoga for Improved Athletic Performance*

Challenge WOD #6 is…….

Monday, July 7th, 2014

8 Min AMRAPropes

10 Double Kettlebell Snatch 1/.75P
1 Rope Climb
Movement Standards:
Double Kettlebell Snatch:  The athlete will hold a kettlebell in each hand.  The movement starts with the athlete picking up the kettlebells, one in each hand.  The athlete can choose to go directly from the ground or or movement can start from the bottom of a swing. The kettlebells must stay between the legs.  The movement finishes with both kettlebells held overhead with knees, hips, shoulders, and elbows fully extended ,and both kettlebells resting against the back of the forearm.  The kettlebells must travel overhead unbroken, kettlebells are not allowed to touch the shoulder or upper arm.
Rope Climb:  Athlete will start from the ground and climb, foot locks permitted, up to the 15′ mark.  The athlete must touch the 15′ mark.  The movement concludes with the athlete back on the ground.

Introducing our new CrossFit coach — Jaime Jereb!

Wednesday, July 2nd, 2014

JaimeIntroducing our new CrossFit coach — Jaime Jereb! If you haven’t met Jaime yet, you are in for a treat! Jaime is our latest CrossFit coach and she brings not only an amazing attitude, but a wealth of knowledge and commitment to fitness. Below is her brief biography. Please join me in giving her a warm welcome to our Cave family!

Jaime Jereb has always considered herself a bit of a “lifelete.” Never fully focusing on a specific sport, she enjoys the idea of being an active, healthy, human being for life. “Anything can happen, so you better be prepared!”300131_2229946904810_3754924_n

Mid-college, the lifelete found herself following a career path in the fire service. She attended Butte Fire Academy in 2004 where she quickly got a taste of true functional fitness — being 5′2” and 120 pounds, she had to learn to maneuver and carry the equivalent of over half her bodyweight.

After graduating and working in the Emergency Medical Services, she realized that trying to help people after they were sick, unhealthy and broken was not what she wanted to do. So, Jaime went back to school, attending CSU Chico where she studied Kinesiology in hopes of learning how to prevent some of what she saw during her EMS stint.

1175466_10201307530546905_1545772915_nIn 2006, she packed up and headed to San Diego for a total change of pace and a new career. There she started her own business, specializing in fun, effective, functional fitness. Since Jaime has a passion for learning and a desire to bring her clients the best possible tools for success, she went back to school a third time, attending the Institute for Integrative Nutrition to become a holistic health counselor with a focus on Paleo/real food nutrition, bio-individuality and cross-training.1000761_10200913033484725_1949430513_n

With a strong belief that ‘less is more’ Jaime is constantly preaching healthy wellness and real life living to her clients. HAVE FUN, SLEEP WELL, EAT WELL, LIVE A LOT! When she isn’t in the gym walking on her hands, swinging from bars or sprinting down the street, you can usually find her skateboarding with her dog, perusing the aisles at Whole Foods (her guilty pleasure), and laughing her face off with friends.

DAY 1, PART 1– Regional’s Recap continues

Friday, June 27th, 2014

14321947516_e8b16f63cf_zDAY 1: MORNING

This is my second blog about regionals,the first one can be found here.

I woke up feeling I had a good night’s sleep.  I foam-rolled, drank my cup of coffee, and leisurely went about my morning routine.  I wasn’t really nervous, just anxious to get going with all that laid before me that first day.  I didn’t want to arrive at the venue too early, but certainly not too late.

I went downstairs to get some breakfast, and, of course, the hall was closed.  Fortunately, I brought enough snacks to fill myself up until lunch.
I packed up my room and left for the stadium where I met Nick and Roger.  I casually walked around, checking things out, when suddenly, it was time for Warm Up already.  Fortunately, Bo and the rest of my cheering squad had already arrived, so I could begin Warm Up with the knowledge that my people were around and ready to support me.
14344316154_e3b4667156_zWARM UP

First order of business was to execute my hang snatches.  It was so hot outside!  The bars were toasty and there was no shade. I started lifting.  Things felt good, so I increased the weight.  The plan was to hit my goal weight once or twice, and be done with it.  But apparently, there were other plans — Warm Up went terribly as I was dropping bars all over the place!

My target was to make 145#, go for 155#, and hopefully have the opportunity to try 160# (which I have done before, but only once, ever).  My benchmark weight, 145#,  was all over the place….
14365201043_e8b51413e3_zCoach Bo, “What’s the problem???  Bend your elbows Amanda!!”
I finally achieved a few good attempts, but Warm Up was shaky enough to have the conversation about what I was going to do if I failed my lifts…not a conversation I enjoyed, but a necessary one considering my performance.
ANXIOUS, NOT NERVOUS

We were called inside to line up.  I still wasn’t nervous, just anxious.  I happened to be lined up next to one of the women I have been chasing the last few years.  While keeping close tabs on the weights that were being accomplished around me, I knew that if I hit what I intended to, I would finish in a good place.

At some point I warmed up some handstands, but I was too wrapped up in the snatch to care about the handstands too much.  The goal for handstands was easy — Don’t fall!
After our athlete meeting, we were sent into our lanes.  I, of course, confirmed we could drop the bars, and all the ladies laughed–it would really suck to not have a rep count because of a dropping error.
Anxious, not nervous.
I completed my pre-workout pee (okay, let’s be honest…my 4th pre-workout pee) and I heard my new favorite pump up song14158597687_4be1dd6108_mblasting through the speakers.  I smiled, knowing that it was time.  It was meant to be.  I was ready.
HERE WE GO!

We marched out to our lanes where I met my favorite judge of the weekend.  I discussed my weight with him, hoping to avoid a math error (might I reference the 14.3 fiasco). He agreed with my plan and on we went.

“3-2-1-GO!”, plates go on for 145#.  I took a deep breath and lifted.  The bar was all over the place!  I failed, a big fail!  The bar was behind my head, elbow went wiggly and I dumped it. Amanda, what are you doing???
I told the judge I would attempt that weight again.  I wanted to increase, but I couldn’t trust that I would make 155# with that kind of lift.  We had to announce to our judges what weights we were attempting each time, and if we increased the weight, we couldn’t decrease, so I made the safe decision.  In that moment, I needed to get it together.  I needed to relax, focus and do what I knew how to do.  I saw Rich in front of me, and heard voices of my people behind me.  I shook it all off, and went for lift 2, at 145#.  Hit it no problem.  14365303173_1876cee7f5_z
I was so relieved!  And then I realized: That first fail was my mulligan, I needed to do that.  For whatever reason, that fail was so powerful, I instantly knew I wasn’t going to let Regionals get away from me.  I wasn’t going to look back at this moment and regret my performance.  I knew exactly what I was there to do, and I was going to do it. Pull it together Amanda, you’re here for a purpose!
I attempted lift 3, at 155#…Hit it!  I took a minor step forward, but I recovered.  I turned around, found my people in the stands, and gave them the Amanda Finger Dance, with a big smile on my face. A chance at 160# would have been nice, but 155# was the real goal and I did it.
Oh yeah…now it’s time for a handstand walk.  I changed into my trusty purples (the lightest weight shoes I own) and proceeded to my lane for handstand walking.
My goal: Make 120 feet, rest, and do whatever you can do to finish.  In training, my handstand walking was really, really terrible, quite the poor showing of an ex-gymnast.  Three days previously, I completed 120 feet, for the first and only time, so I14365201043_e8b51413e3_z knew it was possible, I had it in me, I just needed to fight for it.
My favorite judge asked me what I wanted him to communicate while on my hands.  I told him to give me the halfway point, then every 10 feet up to 100, and then 5’s until I reach the green mat.  I warned him about my flying legs and to steer clear so I didn’t kick him.   3-2-1-GO!, on my hands I went.  As far as I knew, ladies around me were walking faster and going as far as I was.  Reaching 60 feet took forever!  It was one of those incredulous “That’s it?” moments when my judge told me where I was, but onward I walked.  At one point, I almost went out of bounds, but I was surely not going to let a hand fault take me down!  I had 120 in my sight, and in my head I was screaming, “Fight!  Fight!  Fight!  Don’t come down Amanda!”
Green mat…YES!  In my head, I had won.  Making the 120 feet was the goal, all the rest was a bonus in my eyes.  I once again found my people in the crowd, gave them an arm pump and a smile, and then shook my arms out as much as I could.  I was going to wait until I had one minute remaining before even considering kicking up into handstand again.  As far as I knew, many other women had made it also, but I was wrong.  There were only a few of us.
One minute to go, but I didn’t want to kick up yet.  My judge was eyeballing me, encouraging me to get going. Then he verbalized, “50 seconds”, like a warning, so I kicked up again and boy, did it hurt!  Ten feet, 20 feet, 30 feet, and going!  I couldn’t believe I was still on my hands!  My arms were shaking, my fingers were curling under themselves, but I was not going to fall.  My steps got smaller and smaller while my speed got slower and slower.  I heard “10 seconds” and hit a five foot mark.  Keep going Amanda, don’t come down!  I just barely found the next five foot mark.  The announcer started the countdown: “5 (step), 4 (step), 3 (step), 2 (stuck), 1… (fall), and Time!”  190 feet!  I don’t think I could have timed that workout any better!  I physically could not have taken one more step.  Boy, was I happy!  Huge PR from practice!
I ran off the field, found my people, and sat and watched the next two heats.  It turned out I had done really well!  Heat 4 came out, and there were some huge lifts!  It was really impressive.  But, their handstand walking was short lived.
I tied at 14 in the hang snatch, and placed 5th in the handstand walk.  For reference, had I hit 160# on the hang snatch, I would have tied at 7th…just 5 pounds meant 7 spots.
I walked out of the stadium feeling awesome.  First 2 events down, and they went really, really well.  It was now time for rest, food, recovery, and then…Nasty Girls.

This Week in The Cave

Monday, June 23rd, 2014

experimentnight_webPlease note that The Cave will be CLOSED on FRIDAY, JULY 4TH. All classes (*EXCEPT CrossFit at 9am and 10am) are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Thursday, 7/3,  Saturday, 7/5, and Sunday, 7/6. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Kids Night Out!
The time has come to take the night off and drop your children off with us at The Cave!  Next Saturday, June 28th from 5:30-10:00PM is the night you have all been waiting for - Kid’s Night Out, Experiment Night!
Click here to register

Help send Bill and Amanda to the Games! We’ve started  a crowdfunding campaign to help send Bill and his coachAmanda_BillAmanda to the CrossFit Games in July. Please donate by going here: http://www.gofundme.com/aau608 Thank you so much!

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

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!

Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.) Gymnastics:  July 28- August 1
Youth Camp:  August 4-8 Gymnastics:  August 11-15 Parkour:  August 18-22 REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD
Challenge WOD #5 was announced yesterday, read about it here, so get it done by next Sunday! Want to know more about Challenge WOD? Check this out!

Changes to CrossFit programming:
Bo announced this week some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.