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The Office Is Moving!

Monday, March 24th, 2014

Yes, we’ve expanded again!  This weekend, the office was moved from the “kitchen-bathroom-changing-storage-waiting-back-room area” to a space all it’s own!

Come see us at 405 Tamal Plaza, which is the entrance on the east side of the building, next
to the current pre-rec/toddler room (406). We are super excited about this great new space! You can do everything there that you did in the other “office”:  Check your invoice, sign your waiver, switch classes, get on a wait-list, register for spring/summer camp, pay your bill, and say “hi” to the amazing office staff - Crystal, Carolynn, Sheridan, Mikaela, and Amy.

Going forward, we will do our very best to steer all clients to 405 as The Cave’s new main entrance, as opposed to the back parking lot.  First, the new office space is a clearer, safer entryway than navigating the busy parking lot and entering through one of the multiple doors in back.  Second, on the business end, it just makes sense to enter the gym through the office and get everything done that needs to get done before working out (i.e. waivers signed, fees paid, etc.).  PLUS, you can do some shopping as you stroll in since the pro shop has moved up front as well!

The visibility and openness of the new space is a real plus as The Cave continues to grow. Our office staff won’t actually be hidden ‘in the cave’ anymore from new clients.  Our new space has windows and exposure to the natural light of day. Vitamin D is happiness!  We’ll get plants!  And they’ll grow!

Stay tuned as we continue to acquire more real estate in the 400 building in Tamal Plaza.  Just around the corner is a parkour expansion AND the big build-out we’ve been planning for some time now.  Thank you sincerely for your continued loyalty and patience as we piece it all together.  We wouldn’t, couldn’t, be here without you.

Are You Really Willing To Do What It Takes?

Friday, May 31st, 2013

A place to make it happen

A place to make it happen

If you are reading this blog then you may not be the right audience for this post, though you just might be.

Being that I run a fitness facility it is completely normal and natural for me to be asked questions about health and fitness on a regular basis. Unfortunately most people really don’t want to hear what I have to say. Getting fit and radically improving your health takes work and hard choices. Most people don’t really want to take the steps that they need to make significant lifelong changes.

Question #1: How can I loose weight? I’ve tried everything.

The above question in some form is by far the most common question I receive. The answer is pretty simple. Stop eating bad stuff, start eating good stuff and get active. And, no, you have not tried everything. When I’ve been asked this question and have been told “I’ve tried everything” in the cases where I really get a chance to look at an individuals eating habits and lifestyle it is almost always very clear why they have struggled to loose weight. They eat poorly and are generally sedentary. Nobody wants to hear the honest response, which is stop eating the crap, eat more vegetables and start moving a lot. No, eating pasta 3 times/week is not ok. No, drinking your daily soda is not a minor problem. Are you willing to do what it takes?

Question #2: I’d like to get stronger (or faster, fitter, insert other related adjective)

Ok, so you’re going to have to work. If you want to see significant change you’re going to have to work really hard. Unfortunately the “fitness” industry has promoted the idea that there are easy ways to get fit. The latest gizmo or DVD will let you get fit in 10 minutes a day twice/week. Sure, if you are sedentary, a little exercise is much better than no exercise. If you want to really get fit it is going to get uncomfortable. You may need to adjust your schedule and get up earlier than you want to, or miss your favorite TV show. It will not be easy. Are you really willing to do what it takes?

The list of questions go on, but they generally fall into line with these first two. Unfortunately the answer to the real question “Are you really willing to do what it takes?” is “no” for most people. We want to reduce our health care costs. We want to stop the obesity “epidemic”. We want to see reductions in diabetes, heart disease, etc. And yet, these problems have the same solution. Eat whole nutritious real food and exercise. The answer is simple, but not easy. Do your part and do what it takes. Show that it can be done and invite others to join you.

Good Bye, Bryan!

Monday, April 29th, 2013

bryan-small1Well, i’ts not really good bye.  For those of you who don’t know yet, Bryan, our CrossFit program director since last September, is stepping down.  He’ll still be around, but not as much and he won’t be writing the programming any more.

Bryan is starting his own corporate wellness management company, called Fitify.  As a result, he’ll be too busy with that to keep working as the CrossFit director.  He’ll still be working with private clients, and doing some workouts in the gym, so when you see him, wish him luck in his business endeavors.

Starting this Wednesday, I will be taking over as the CrossFit director, and I couldn’t be happier with the status of the CrossFit program I’m inheriting from Bryan.  You can expect to see a lot of the same types of workouts you’re used to, just with a slightly different flavor.

We’re thankful for the hard work Bryan has put in to developing the strength and fitness programs for all you CrossFitters.  Good luck, Bryan!

People with Superpowers

Saturday, February 16th, 2013

Martin H. suggested I share this link with you guys.  It’s a article on “Real People with Superpowers.”

The fittest man on earth also has superpowers.

The fittest man on earth also has superpowers.

For those of you not familiar with’s style, while not necessarily highly vulgar, they do have a a propensity toward some foul language.  Honestly, it’s mostly just that the authors are so amazed by what they’re writing about that they can’t help it.  Really, how else do you express how incredible it is that there are human beings that can do this stuff?

Their list includes a man who cannot be electrocuted, a guy who can run forever, two guys with perfect memories, a man who is immune to cold, and a person with superhuman reflexes (he’s on my zombie apocalypse team).

Stuff like this just goes to show you the incredible potential of our species.


Thursday, January 3rd, 2013
This year's resolution: do the Epic Bridge Run next year!

This year's resolution: do the Epic Bridge Run next year!

It’s the time of the year when many people commit to making some type of change in their life.  Recently, there seems to have been a backlash against the tradition of the New Year Resolution.  I get it: the stereotypical person is incapable of willpower or foresight, makes unreachable goals and gives up within a week.  But those of us who regularly push ourselves in the gym realize that it’s never a bad idea to have goals, and there’s no more natural time to make a goal than at the start of the new year.

For those of you who are interested in making a resolution, or in setting a goal for the new year, here are some ways to help you succeed.

1) Set reasonable, measurable goals. e.g. “increase back squat by 30% in 12 months,” or “come to the gym 3 times per week, no exceptions.”  Don’t make amorphous goals like “lose weight,” or “get in shape.”
2) Create a plan. Use “micro-goals” to keep you on track.  Include ancillary, supportive, and synergistic micro-goals. In the back squat example, you might include an ancillary goal of increasing your caloric intake by 15%, or doing hip mobility work 3 times per week. Tie this in with:
3) Consult experts. Pick the brain of somebody who has completed the goal, or talk with somebody who is a subject matter expert.  Find out what to expect and have them help you create a plan and micro goals.
4) Develop a system of accountability. Share your goals with other people and check in with them so you have outside pressure to succeed.  Find somebody else who has a similar goal and help them accomplish it. Sometimes motivating somebody else is the best way to motivate yourself.
5) Eschew things that are detrimental to your goal. If you’ve committed to come to the gym 3 days per week, make sure you avoid staying up late, eating crappy food, etc.
6) Be honest with yourself, especially when you find yourself making excuses.  If you have a legitimate reason, change your goal.  If it’s an excuse, suck it up and stop trying to lie to yourself.
7) Be patient. Keep you eye on the real goal: becoming a better person.  Even if you don’t complete your goal on time, chances are good you have made improvements.

What do you want to accomplish this year, both inside and outside of the gym?  How are you going to go about accomplishing it?

The “New Blog”

Tuesday, January 1st, 2013

Happy New Year!

post-it maniaIn the past, we’ve had numerous great articles about CrossFit, gymnastics, parkour, self defense, and many other aspects of fitness.  I can recall many good discussions developing in the comments, as well as in the gym, and I miss what the blog has contributed to our Cave community.  My resolution for this year is to get the Blog back to being an informative resource with substantive and thought-provoking articles.

Unfortunately, even if I had the time, I confess that I don’t have the creativity or the willpower to write a blog post every day.  That’s where you guys all come in.  If you have a good idea for a blog post, you want more information on a particular topic, or you come across an interesting, funny or cool study, article, video, or other media, please email me about it and I’ll turn it into a blog post.  I’ll give you credit for it in the blog and a big thanks for helping me keep this corner of our website fresh and informative.

To send me ideas, or links to media, email me:, and write: BLOG POST in the subject line.  I’ll try to get it on the blog within a week or so.  Alternatively, you can take your chances that I’ll remember it if you talk to me about it during class.

Thanks, everybody!  See you in the gym!

Why Your Excuse Sucks

Monday, October 22nd, 2012

I’m going to talk about excuses for a few minutes.  Some people are going to be offended.  Sometimes the truth hurts.  Your excuse sucks.  That’s the truth.  Whatever excuse you have, it just sucks.  An excuse is a lie that you tell yourself to make you feel better about limiting yourself.  I’m not talking about a legitimate reason for not doing something, that’s a different thing.

No excuses in here.

No excuses in here.

For those of you who haven’t heard of Kyle Maynard, go look him up.  I don’t reference him to try to make you feel guilty, I reference him to show you an example of a guy who doesn’t have excuses.  Kyle might have thought, when he was younger, that he had a legitimate reason to avoid physical activity; what could he actually accomplish without arms and legs?  But he realized that his disability was just an excuse to avoid hard work, and that his disability didn’t mean he got a free ride.  It meant he had to work harder than everybody else just to keep up.

The same is true for you and me, whatever our excuses are, and I’ve heard tons of them.  Here are some of the most common:

  • My back/ knee/ foot/ shoulder/ etc. is messed up, or my body just doesn’t move that way.
  • I’m too old.
  • I just don’t have the time because I have work/ pets/ kids/ obligations.

These are excuses that you use to limit yourself.  Let’s talk about them one at a time.

Injuries.  If you have an acute or chronic injury, you have to work harder to keep up with everybody else.  That does not mean that you need to run on your busted foot, or do heavy lifts with the herniated discs in your back.  What it does mean is that you have to put in the work to rehabilitate yourself.  It might mean seeking out doctors, chiropractors, and physical therapists.  It might mean doing rehab and mobility work multiple times every day.  It might mean changing your diet and sleeping patterns, or changing how you do basic activities.  It might mean that you have to do things that are harder than the thing you need to avoid.  Just because you’re injured or immobile doesn’t mean you get a free ride, it means you have to work harder to keep up.

Age.  If your excuse is that you’re too old, then you might as well just give up and die.  Getting older is normal, it’s how you know you’re still winning at life: the difficulty setting increases.  There is or there will be a time when you feel like you’re not as good as you used to be.  That’s okay.  But it’s not okay to use it as an excuse for not doing something or for not trying as hard as somebody younger than you.  If you’re old and stiff and messed up, then you need to put in more work to maintain yourself.  Fix your diet, do your stretches, break your bad habits.  Just because you’re old doesn’t mean you get a free ride, it means you have to work harder to keep up.

Obligations.  If you’re using your kids as an excuse for not taking care of yourself, maybe you should consider how your kids would do without you, or with a you that is constantly tired, injured and sick.  Your family should be the reason that you take care of yourself, not your excuse to slack off.  (Ask Bill Berry about that).  Work is a bad excuse too.  Guys, this isn’t 1890 and none of you are mining coal or laying railroad.  Whatever you’re doing isn’t that bad.  You just have to change your habits and learn to stand up from your desk and stretch 3-4 times per day, do a workout at home or in the hotel while you’re traveling, pack your lunch, go to bed early, take an actual rest day, or whatever it is that you need to do.  It isn’t easy, but you don’t get a free ride just because you have kids, a hard job, or other obligations.  You have to work harder to keep up.

Now that you know why your excuse sucks, go do hard work.  See you in the gym.

The Sticking Point

Saturday, August 18th, 2012

Typically when athletes pick up a new activity or start practicing a new skill, there is a period of time when the improvement and breakthroughs come often and without all that much effort, reltatively speaking.  This applies to different activities such as gymnastics, parkour, CrossFit, martial arts, or team sports.  You can learn new moves, gain strength and see vast improvements and PR’s for months if not years.  Later, though, there ususally are more “sticking points”.  These are the periods when it doesn’t seem like you’re improving at all.  You may be trying to bust your ass just as hard or even harder than ever before, but you may not see any improvements and you start wondering if you’ve peaked and whether you’re ever going to get better.  These are the periods that really test an athlete’s determination, passion, and their commitment to their sport.  When we first start something there are so many “psychological rewards” when we acquire new skills, see quantum leaps in our lifts or break personal records that we can’t wait to go back to practice.  That’s the easy part.  What differenciates the “good” from the “extraordinary” is dedication, commitment and ability to keep improving.  That’s when the difference is in the details.  We need to put in the “extra credit”, push through the dreary days and add the extra intensity, study master athletes and refine our own techniques and movements with theirs, dial in our nutrition and be protective of our rest times.  It also helps to put ourselves in new competitive situations where we can force ourselves to perform at a higher level than we would otherwise.  These are some of the things that can help you break through the “sticking points” where you might have stopped seeing improvements and may even start wondering if you have the fire and motivation to keep going or ability to improve.  Of course, the most important thing is to never give up if you love what you do.  If you don’t, then go find something that you do love and that you can be passionate about and don’t waste your time.  Post to comments if you’ve ever had to deal with a “sticking point” and how you handled it.


Wednesday, August 15th, 2012

Saturday morning at 10:00 AM, there were nine people gathered around the board as I explained the warm-up.  Six minutes later, I was explaining the warm-up for the 3rd time because ten people decided to show up late.  That’s right, there were 19 people in the class, and more than half of them were late.  What gives?

Be on time.

Be on time.

Official Cave policy is to have clients wear the weight vest when they show up late for a class.  But, we get it.  Sometimes things happen and you can’t help but show up a few minutes late.  Why do we really care if you show up late, anyway?  After all, it is your hour to work out.  And you are paying us for the privilege.

But really, unless you’re the only one there, it’s not just your hour.  Part of it is the trainer, part of it is the other people who are there to work out.  When you habitually show up late, you’re telling the rest of us that we aren’t important.  You’re wasting the coach’s time by making them repeat instructions.  If you’re 10 or more minutes late and nobody else showed up for the class, there’s a chance that your trainer left– if there is nobody there for my class, I have other things to do than sit around and hope somebody will show up.  Worst of all, by showing up late you’re setting yourself up to get hurt by skipping a proper warm-up.

For those of you who are still unaware, we’re going to be doing a major shift in programming starting in September.  We’ll be doing several short workouts every class and won’t have time to wait for people to get through the warm-up.  If you’re one of the people who shows up late, your options will be to jump right in without a warm-up, or miss one of the workouts.  Frequently, this will mean even more wasted time for you, as well as missing the targeted stimulus for the day.  You won’t get as good of a workout and you won’t see good results.

Like I said, official policy is to make people wear the weight vest.  I’m not overly fond of this rule because it makes you take even more time on the warm-up.  And then you trade it off in anybody comes in after you, and that wastes even more time.  In other gyms, they make you do burpees if you’re late.  When I was doing judo as a kid, if you were late the whole class got to throw you.

What do you guys think?  Should there be some penalty for people who show up late, or should we just let it slide?  Should we make the rest of the class do burpees?  Should we not allow you to work out if you show up late?  Should we give you a gentle chastisement and allow you to continue with class?

Changes Coming in September

Sunday, August 5th, 2012
We’ve been talking about it for a while.  For those of you who didn’t get or have a chance to read the Newsletter, here’s a detailed breakdown of the changes coming to the gym in September.
New Price Structure
  • All autopay. The “Drop-in” option is only available for visitors.  If you are not currently on autopay, see the office before September 1.
  • All memberships now give access to all classes for which you are eligible.  Kids still need to be enrolled in specific classes.  Foundations classes still required for CrossFit and Parkour.
  • Family discount increased to 25% per family member.
  • New discounts. College students: 40%. High School Students: 25%. Public Safety Workers / Military: 25%.
  • Premium Membership package now available. For an additional $30.00 per month and a 12-month commitment, give you access to one Private Lesson or one Seminar/ Event of your choice per month. Kids Premium Membership is also an extra $30.00 per month and gives one Kid’s Nigh Out per month, and $180 off one birthday per year.
  • Kids: 1xWeek: $80/month.  2xWeek: $140/month. Unlimited: $210/month.  Toddlers (Parent & Me Classes) 1xWeek: $75.00.
  • Adults: 2xWeek: $150/month. Unlimited: $210/month.
  • Adults currently on 1xWeek and Grandfathered Unlimited Members need to see the office for details on their price changes.
  • See New Fee Schedule for further information.
Note: Prices exclude kids on intermediate and advance programs which are on a special pricing plan.
Schedule Changes
New CrossFit Schedule (Effective September 1)
  • Monday/ Wednesday 8:00 PM and Tuesday/Thursday 12:00 PM classes canceled.
  • Tuesday/ Thursday 5:30 PM, 6:30 PM classes added.
  • Monday - Friday 7:15 AM, 10:00 AM, and 7:00 PM classes changed to Level 1. All other classes are Level 1 & 2.
  • Added “Barbell Club,” Olympic Lifting Specialty Class on Sunday at 2:30 PM.
  • Added “Moga,” Mobility/Yoga class Monday / Wednesday at 10:00 AM.
  • See New Schedule for further information.
New Preschool, Kids Gymnastics and Parent & Me Wait List Classes (Effective September 1)
New Equipment for All Disciplines
New Programming for CrossFit
New Foundations Program for CrossFit
  • 5 Private lessons and 5 Level 1 Classes for $300.00.
  • Fee may be reduced or waived by signing up for 3, 6, or 12 months.
Events in September
  • Self Defense Seminar with Nick Wise - September 1, $50.00
  • Gymnastics Prep Seminar with Roger Harrell - September 8, $80.00
  • Tough Mudder - September 23.  Sign up to run with our team!
  • Ninja Warrior / Parkour Seminar - September 22 & 23, price TBD