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Archive for the ‘Gymnastics’ Category

The common question: What can I practice at home?

Friday, November 14th, 2014

1926713_10152000197626693_1488242920_nIf you are a parent of a recreational gymnast, or a young gymnast yourself, you’ve probably thought about these questions a time or two: What can I practice at home and what can I do to improve? As a coach, I often hear this from parents and students. If you are like most gymnasts, you only get to come into the gym for an hour or two a week, the luckier ones, maybe three to four. But this never seems to be enough! One hour in the gym flies by and each kid is always wanting more, more, more. So, let’s talk. What can you and your talented little gymnast work on at home? Whether her goal is to qualify for Team, or he just wants to nail a handstand, the following describes elements a gymnast can practice in the home.
First, safety is always the number one concern. While it is understood that the house is not a great place for gymnastics, there are still several activities that can be practiced that will greatly improve skills in the gym! If these skills can be improved, students will excel in class and get more out of that limited hour.
Flexibility
Stretching increases range of motion, helps prevent injury, and allows for long beautiful lines when performing. Being flexible is also important for movements such as handstands and bridges. Practicing the splits and scales are two crucial movements. Being flexible enough to do the splits on the floor will help “shape” leaps and jumps. Be sure your gymnast is stretching not only the legs, but also the upper body. Equally important to stretch are the joints and tendons in wrists and ankles. Stretching these areas helps prevent strains.10702026_799205243463499_1203045947382586836_n

Strength
Gymnastics requires more strength than most sports. Growing children shouldn’t be using heavy weights, so body exercises and resistance exercises are great for at home! Practicing push-ups the proper way, even just one, is an important exercise to achieve. Sit-ups and hollow holds are also good core exercises. Improving strength at home will improve students’ self-esteem because they will be faster, stronger, and more confident during warm-up all the way through to conditioning!

Balance
Simple things such as standing and balancing on one foot in passe or coupe helps develop better balance in many situations, but most importantly on the beam. Two other great balancing skills to practice are arabesques and scales. Trying to hold each of these positions on the floor for 10-20 seconds apiece will help tremendously when attempting them on the beam. Another fun practice is to find a line in your home, such as a seam in the floor, and practice different walks and turns back and forth.

Jumps and Stick It
Many gymnastic dismounts end with a “stick it” landing. It is important to begin developing this landing as early as pre-rec classes. Jumps and stick it landings can be practiced safely at home when standing in place in a large open room. Have your gymnast standing in place and practice jumping upward and “sticking” the landing. This also helps develop core strength and more balance awareness.

Simple movements
Movements such as bridges and spider-man handstands can safely be practiced at home, with parental discretion and watchful eyes! At home, bridges should be practiced in an open area, and should always start from the floor. A handstand is an important skill to develop and at home, can be performed against a wall. Begin by placing the back against the wall and then bend at the waist until the hands are on the ground. Then begin walking the feet up the wall. While in this position, think about tightening every muscle and “pulling” the feet to the ceiling. Performing spider-man handstands helps build upper body strength and will also strengthen wrists for normal handstands!

It is important to remind your growing gymnast that not everything we practice at the gym is safe to do at home. Couches and beds may look like perfect tumbling mats, but often they can cause subtle to serious injuries! We all want to practice more and we can! Just remember to be smart, be safe, and as always, ask mom and dad first!

This week in the cave!

Monday, November 10th, 2014

535931_815687721815251_8882244440629134270_nAnother exceptional gymnastics seminar in the books! Just a few highlights include first bar muscle- up , first glide kip, and significantly improved butterfly pullups. Thank you to all that participated, and Roger Harrell for sharing his impeccable knowledge and enthusiasm!  We’ll announce the next one soon.
img_0498A huge congratulations to our gymnasts for competing at States this weekend! They both did very well, with personal victories.

New Yoga class: We are opened another new yoga class –Mindful Vinyasa Flow for all levels started this Thursdays at 4:35. Thanks to all who responded so enthusiastically to our recent Yoga survey. First class is Thursday Nov 6 at 4:35- 5:25. Mindful Vinyasa Yoga focuses on breath and movement to help you unwind and de-stress from the day. Parents will be done before your child’s class is over! Come to the office to get get started.

Kids Night Out: Nov 15 5:30-10:30 Parents! It’s date night again, drop your children off here at The Cave for 4 1/2 hours of skill work before the holidays hit. Your children will be divided into their discipline of choice and coached on skills, play games and gorge on pizza. This night will end in a relax session watching a PG movie and hanging out with their friends.http://www.inthecave.com/events?eventid=149

Don’t forget challenge WOD #3 was announced on Monday along with November’s monthly skill challenge. Check them out, and get it done…… then record it on Beyond the White Board.

Let’s talk about Rest days.

Friday, November 7th, 2014

rest-daysWhether your training involves running, swimming, biking or weight lifting, chances are the program you’re following specifies one or more ‘rest’ days each week.
Rest days are important to your fitness and training goals. They reduce your risk of injury. They help prevent over-training syndrome. They keep you from getting bored with your program. They can get you through plateaus. But the most important reason to include a day or two of rest in your weekly training schedule is because it is those days between grueling workouts when muscle repair and growth occur.
Rest days make you faster, stronger and better the next time you hit the trail, pool, road or gym.  I’m going to let that sink for a moment, and then say it again. :)
Rest days make you faster, stronger and better the next time you hit the trail, pool, road or gym.
But what does rest mean? Getting more sleep? Maybe, if you’re workouts are fatiguing you. Less activity than on a training day? Possibly. Sitting on the couch watching daytime television? Certainly not (as if any of you have time for that)!
I like to think of the days I purposely don’t go to the gym as ‘active rest‘ days. While I’m ‘resting‘ from my formal exercise routine, I still find some way to be ‘active‘. A walk with my kids,  maybe hike mt tam, or  spend a few minutes on my skateboard. Family skate night is a fun event in my house (in line skating of coarse!) Apple picking and even housework (not my personal favorite, but it does need to be done occasionally…).
You’re still burning calories on the days between your workouts (especially if your program includes metabolic intervals), but you’re not taxing your body in the same way you do when you train.
The trick to successfully incorporating rest days into your training schedule is to plan them. You might choose a ‘three day on-one day off’ schedule or a’ five day on-two day off’ schedule. The key here is that the rest day was planned (as opposed to those days when you get up and skip a workout because you just don’t feel like working out).

My children’s and work schedule often dictates which day of the week I’ll stay away from the gym, However,  I do prefer to take a rest day after a heavy squat day; for some reason, heavy squats exhausts me and makes me less energetic in the gym the following morning.

Amd now I want to fit yoga into my active rest day that will most likely include visits with Stephanie Ring.

Work hard, rest harder!

Did you know? The Other Things Your Pre-Rec Gymnast is Learning.

Wednesday, October 29th, 2014

fullsizerender_1Did you know? The Other Things Your Pre-Rec Gymnast is Learning. — From Coach Hannah Hoy
Here at The Cave, we have a rapidly growing pre-recreational gymnastics program for toddlers, aged 18 months to five years old. Whether they are starting at this age because they want to be the next Simone Biles or Jake Dalton, or just because they need an extracurricular activity, your children are learning much more than just gymnastics. Of course they are learning valuable basic gymnastic skills and having lots of fun doing so, but did you know they are learning much more? These are the top five things students are learning that actually have nothing to do with gymnastics skills!
1. Safety
Safety first! In every class, students learn how to follow rules, obey their teachers, and how to “fall” safely. These skills won’t apply just to the gym; your children will be able to take these skills and awareness of personal safety to the playground, school, and out into the “real” world.
2. Persistence
Gymnastics isn’t easy, especially when little feet are balancing on a tiny beam. Sometimes students lose their balance and fall down, but they keep trying and eventually they walk all the way across that blue beam. This teaches them to keep trying until they succeed. What a valuable life skill!fullsizerender_2
3. Patience and Discipline
What two, three, four or five year old likes to wait for her turn to do something fun and exciting? I don’t know many, especially when it comes to the trampoline room. Every child is jumping with excitement for her turn on the trampoline, but she won’t always get to go first. Having to perform a different activity, such as “superman handstands”, teaches students to have self-discipline and to focus on the task at hand. Each one of them has to patiently wait while performing a different activity before getting a turn on the trampoline. Understanding how to be patient and self-disciplined is a crucial developmental behavior.
4. Character
Sometimes it’s easier to walk sideways on the beam than to try walking forward, especially when the coach isn’t looking. But, here at The Cave, our coaches stress the importance of always doing the right activity even when we aren’t looking. This teaches your little ones to do the right thing which is not just a gym skill, it’s an important character trait!
fullsizerender5. Self-confidence and Courage
A lot of children at this age are cautious and they aren’t aware of the capabilities of their bodies. Every time a student completes a new skill all by himself and receives a congratulatory high-five from his coach, his self-esteem and confidence is built up. It takes courage to try new things, especially when flipping upside down for the very first time. Students feel successful and gain confidence once a new skill is completed, which is important for so many aspects in life.

So, while your kiddo may be learning to be a superstar gymnast, he or she is also learning important traits that can be applied in many aspects of life, with or without gymnastics!

Great things happening this week in The Cave

Tuesday, October 28th, 2014

Great things Happening This Week in The Cave!

BackFlip Workshop


Have you signed up yet? Join us on Saturday, November 1st, 2014 for a workshop on the back flip (ALL skill levels welcome). Using various equipment and trampolines, beginners will run through a series of drills to demystify the back flip and take some of the fear out of the equation. Those who already know how to do a back flip (or are close!) will be given challenges to help improve form or learn new variations.  This workshop is ideal for parkour athletes, free runners, crossfitters, trickers, dancers, gymnasts, cheerleaders, and anyone who likes to MOVE! Space is limited to 20 athletes only!
Ages 9-13 sign up here: http://www.inthecave.com/events?eventid=146
Ages 14+ (adults too!): http://www.inthecave.com/events?eventid=147

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands-on seminar focuses on learning and improving gymnastics movements. You will hear how these skills truly break down in order to work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register,click here or visit: http://www.inthecave.com/events?eventid=140.
CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.


Let’s keep in touch!

Have you liked us on Facebook or follow us on Instagram?  These two tools are great ways to stay in touch with the latest in what’s happening in The CAVE.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

JB and Brett Backflip Workshop Nov 1, 2014

Monday, October 20th, 2014

Everybody loves back flips! Not only do they look cool and capture the imagination, but they’re FUN! Join us on Saturday, November 1st, 2014 for a workshop on the back flip (ALL skill levels welcome). Using various equipment and trampolines, beginners will run through a series of drills to demystify the back flip and take some of the fear out of the equation. Those who already know how to do a back flip (or are close!) will be given challenges to help improve form or learn new variations.  This workshop is ideal for parkour athletes, free runners, crossfitters, trickers, dancers, gymnasts, cheerleaders, and anyone who likes to MOVE! Space is limited to 20 athletes only!

Ages 9-13 sign up here: http://www.inthecave.com/events?eventid=146

Ages 14+ (adults too!): http://www.inthecave.com/events?eventid=147

This Week in The Cave

Tuesday, October 7th, 2014

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

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

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

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

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands-on seminar focuses on learning and improving gymnastics movements. You will hear how these skills truly break down in order to work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register, click here or visit: http://www.inthecave.com/events?eventid=140.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
Do you love working with kids?  The CAVE is hiring new gymnastics and parkour coaches and we’re looking for exceptional people that are great with children! If interested, please see the full job description posted here: http://www.inthecave.com/about/jobs.


Let’s keep in touch!

Have you liked us on Facebook or follow us on Instagram?  These two tools are great ways to stay in touch with the latest in what’s happening in The CAVE.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!


Welcome Hannah!

Tuesday, September 30th, 2014

h_hWe are thrilled to have Hannah join our gymnastics coaching staff! Hannah’s beauty and grace is equally matched by her warm hearted personality, positive spirit and drive to succeed.

Growing up, Hannah was no stranger to competitive sports. As a toddler, she fell in love with figure skating. As her love for the sport grew, she became more committed and competitive. At fourteen, Hannah moved away from her family in order to live and train at a competitive center in Cleveland. She spent countless hours on the ice and in dance studios. After a career ending injury, Hannah retired her skates. However, the spirit of ice skating drove her to continue coaching and pursuing her love for fitness.

Throughout her tenure at the University of Tennessee, Hannah devoted her extra time to volunteering at a local shelter andh-h4working with children. She put herself through school by nannying full-time. From this her love for kids and helping others grew. In 2014, She earned a Bachelor’s Degree in Psychology with a focus in motivational psychology, nutrition, and health sciences.

Recently, she has relocated to the north bay area where she is pursuing her second personal training certification through the National Academy of Sports Medicine. She loves training with all ages, and finds great joy in helping others achieve their goals. h_h1When not in the gym you can find Hannah outdoors exploring, hiking, and traveling.

Welcome Hannah! The Cave is excited to have you as part of our family!

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 COMPETITIONS!

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!

KIDS NIGHT OUT

kno_parkour9_27_web

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 emailcrystal@inthecave.com 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: http://www.inthecave.com/events?eventid=143

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Nov 8th from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit:http://www.inthecave.com/events?eventid=140

Let’s keep in touch!
Have you liked us on Facebook or follow us on Instagram? These two tools are great ways to stay in touch with the latest in what’s happening in the CAVE and some great pictures of what we’re up too!  Check us out!

This Week in The Cave

Monday, September 8th, 2014

kno_movienight9_13_web

Kids Night Out!

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 this Saturday 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 email crystal@inthecave.com or call us  415.927.1630

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Oct 5 from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit: http://www.inthecave.com/events?eventid=140

Fitness Goals

Now that the kids are back in school, it’s time to think about YOUR fitness goals and how the staff at The CAVE can help you achieve them. Are you curious about CrossFit? E-mail our CrossFit Director BO@inthecave.com with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.  While your kids are in their classes, you can take one too!

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!