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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:
Ages 14+ (adults too!):

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:
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

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!

This Week in The Cave!

Monday, September 22nd, 2014

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


CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start Oct 1 and Challenge WOD kicks off October 6. All competitions are optional, but why not try?  These friendly competitions give you the opportunity to challenge yourself and be a part of the community. Click here to read more about it!



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

Haunted House

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

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:

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!

End of The March Nutrition Challenge - Tell Your Stories

Saturday, March 31st, 2012
This changes everything

This changes everything

March has come to a close. We’ve had a lot of people take on new eating habits.  I’ve seen the benefit in some of you, and have heard others that have noticed a difference in energy levels and how they feel. We’ve seen weight loss, size loss around the midsection, better performance. And this is all within a month.

Here is a great article on how the information we have been fed for the past several decades is faulty.

What really causes heart disease

Who is going to stick to their new eating choices? Who is going to turn this month long challenge into a lifestyle. Who is going to take another step this month and do even better with their nutrition? Look back through the blog and see the notes from Amanda on her experiences.

Here’s a little history on my nutrition. I eat a pretty significant amount of food. I generally have. I wasn’t one of those boys in high school that appeared to be an endless pit, but I got there in college. Through college I ate a diet that was a bit higher in protein than the prevailing “low fat” wisdom at the time, but I did fall into the high carb, low fat trap. I consumed around 6,500 calories a day of low fat, moderate protein, high carb foods because all the information I could find pointed in that direction. I did pretty well, stayed quite lean (6% bodyfat or so) and left college at 175 lbs mostly wrapped around my shoulders due to gymnastics.

After college I got a desk job for a bit over a decade. I continued to train, and ate about the same. I gradually worked my way up to 185, but remained pretty lean. In early 2007 after reading a lot more about nutrition (research incited by my getting involved in the CrossFit community) I decided to modify how I ate. I reduced my carb intake drastically, cut out refined sugars and increased my fat intake. In 1 month I dropped 10 lbs and got stronger. So here I was back at 175, which was my competition weight at the height of my athletic ability. My performance increased noticeably in that month. Pretty cool to have that training 5-8 hours/week rather than the 15-24 hours/week that I was in college. Over the next year and a half  I felt great, but lost another 10 lbs. Not intentionally it just kinda went away. When I hit 165 I decided that I needed to stop loosing weight so I increased my fat intake and the weight loss leveled off and I gradually worked my way back up to 175lbs where I stabilized. I was not strict paleo, or strict zone at this point, just roughly adhering to the recommendations of these diets.

Now comes March of 2012 and the Cave nutrition challenge. I decide I’m going to go strict paleo. No gluten, no lactose, no beans, nightshades, etc. Meat, veggies and nuts for the most part. The first thing I notice is I have to eat more food. Not a good thing for me when I already have to eat more than I’d like generally. It is somewhat inconvenient sometimes. Oh well, not a huge deal, lets keep at it. So the biggest thing that came out of this is that I’ve had a nagging case of medial epicondilitis from being an idiot doing weighted muscle ups a while back. It was never a big deal, but I could periodically feel it from time to time. Its gone as of about two weeks ago. Could be coincidental, but is most likely due to the anti-inflammatory benefits of eating this way. Again, I’ve leaned out due to these changes a little. Performance has been good, though with the games in the middle of all of this I haven’t done any of the work that generally gives me a clear indication of how I’m doing from a performance basis.

Let us know your stories. The more people that speak up, the more encouragement those that haven’t tried this will have. I can not stress enough how important eating right is. Every aspect of life is benefited from eating better.

Nutrition Challenge, Making Huge Progress

Thursday, March 8th, 2012

We are a week into our challenge and I am already seeing results. I vowed that I would not consume wheat for the month. Before I share the details with you all, let me tell you why I made this decision:

I wanted to go full on paleo. I have done it for a few weeks here and a few there, but I thought this was the opportunity to really give it a shot. Many of you know, however that I am back in school, so, I bounce from The Cave, to school, back to The Cave, out to run some errands, and so on. My schedule right now is crazy. The thought of preparing a meal ahead of time is out of the question. I have to prioritize sleep, and it’s usually last on the list (something we could all do better—and need to).

I needed to make a smart decision about what is realistic for me to accomplish. When you are on the go, with 5 minutes to spare in a grocery store, it is really hard to find something without wheat, rice or corn. Preparing lettuce wraps in the car on the go isn’t such a good idea, so I thought about which of these three items I would like to test. And yes, I am using this challenge as a test. I have done some diet testing before; finding out what affects my body. Dairy is definitely one of them. I bloat, big time! Cheese seems to be ok, as long as I consume it within limits. And heavy cream…yum. I am not going the soy route because of the hormonal basis it has. And more recently, I have been noticing some bloating after eating bread. I didn’t want to believe it, but it’s true.

I don’t eat much bread on a regular basis anyway, and I think it’s because of this that I realized the bloating when I consume wheat products. My one staple…flour tortillas. I could eat flour tortillas with every meal; with my eggs, as a wrap, as a snack (yeah, I heat them up and eat them plain), or even dessert (a little honey on a warm tortilla reminds me of sopapillas I used to get in Santa Fe as a kid). Within the last month, these were my must have item every day. I come home, I eat my tortilla. Then came Roger…

“Switch to corn,” he says. But corn tortillas are not nearly as delicious and fluffy as flour. “OK, well, just so you know, what they use to bleach the flour is used to induce diabetes in rats…” I am deflated. Seriously, I cried a little inside.

I digress…

Back to the challenge: No wheat and it’s not hard. Reading labels has been important. Found out today that there is wheat in the rice they use to prepare sushi (thank you Nick). Consequently, it limits a lot more that I can eat out of a store. Sports bars, pre-prepared meals, salad dressings, etc. are mostly out. When I need a fix of something with that substance (that texture), I add a corn tortilla, eat some sweet potatoes, or a few corn chips (a few).

So my results so far: I measured my waste at my navel, and then at the widest point, approximately 1 inch below my navel. I took this measurement Sunday night. The pooch, the lower abdominals that bloat and inhibit the super flat tummy is already ½ inch smaller, in 3 days time. Yep, it’s true. And when I look down, I visibly notice the difference too. If that’s not an incentive…I don’t know what is. First, I am getting rid of the bad stuff, and looking better (and feeling better) for it.

My point: Make small changes that you are able to accomplish. Do some tests. Take measurements. The scale can be so depressing. I am a fluctuater, so when I expect to see something on the scale, and it tells me something different, I don’t feel so happy. Plus, the scale, unless your primary goal is weight loss, isn’t the best tool to measure your success. It should be one of your tools, not the only one.

Put your name and your vow on that board. Mark each day you stick to your vow. Its not too late to start. I think you’ll be surprised with your results.

March Challenge - Nutrition Goals

Friday, March 2nd, 2012

This month’s challenge is  a tough one, it’s going to take more than just a single day….

Paleo Food Pyramid

Paleo Food Pyramid

Write a nutrition goal on the board and put a tally mark under it for each day you accomplish the goal.  Goals can be simple or complex, here’s a few examples:

  • Strict Paleo
  • 2 “Zone” meals per day
  • No processed sugar
  • No Gluten/ Lactose
  • No Grains
  • Eat a green vegetable at every meal

You get the idea.  For those of you who made it to our nutrition workshop, you’ve got some extra tools to help you do well on this challenge.  For those of you who didn’t make it, don’t be afraid to ask a coach or a client who has cleaned up their diet.  We’re all happy to help.

Oh, you might want to take some measurements and before/after photos.  A month of strict paleo can do some amazing things for you.

Monthly Challenge, Kids Judo, Tough Mudder

Tuesday, January 3rd, 2012
My old judo class.

My old judo class.

Happy New Year, everybody!

A couple of things.  First, our monthly challenge for January is Goal Setting.  Make a fitness goal for this year and post it on the board.  Make it something specific, such as “hold a 30-second free handstand,” or “do a 100kg deadlift.”  What challenges you and what do you want to overcome?  Check the board often and don’t be shy about putting 2-3 goals up.  Maybe you can find somebody else with similar goals to work out with.  Feel free to call people out, too.  If you know somebody in class who has been chasing a pull-up or a muscle-up for months, now’s the time to push them into doing serious training for it.

Second, I’d like to get a feel for interest in two possible new programs.

1)  Kids martial arts & self defense.  Age groups will be 7-9 and 10-13.  Possible class times are Tuesdays / Thursdays  at 3:30, 4:30, and 6:00.  Or Mondays / Wednesdays at 4:00 - 5:00.  If there’s enough interest from the home school community, we could also do a session mid-day, starting at 1:00 or 2:00 any two days of the week.  If you or someone you know is interested, please leave a comment, fill out an interest survey in the gym, or send me an e-mail.

2)  Tough Mudder Preparation Course.  Want to do the Tough Mudder this September, but haven’t gotten over your fear of heights or freezing cold water?  Maybe you don’t even want to do the event, you just want to try a couple of challenging workouts in extreme conditions, or learn strategies and skills for overcoming obstacles that we don’t face regularly in the gym, such as high walls, swimming, steep trail runs.  This workshop would be a series of 4-5 classes held at the gym and in off-site locations.  We’d probably do a couple of sessions of this class, more as we approached the event in September.  If this sounds like something that interests you, please leave a comment as to what days / times you’d be available, or fill out an interest survey in the gym.

There are some other exciting programs coming in the near future,  so stay tuned!

November Monthly Challenge

Monday, November 7th, 2011

Last month was max push-ups, with unlimited time.  This month is equally simple– max squats in two minutes.

Lots of Squats

Lots of Squats

For a squat to count, you need to squat as low as you can while maintaining your hip angle (if you don’t know what I’m talking about, read this), and open the hip all the way at the top.  For the sake of your knees, make sure that you’re squatting correctly.  Keep your weight off the toes and ensure that your knees are correctly tracking directly over your feet.

That’s it!  Get somebody to time you and go!

The burning sensation you feel in your thighs is just your muscles telling you that they are proud of you!