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WOD Repair Lotion

Wednesday, May 20th, 2015

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

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

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

Another Gymnastics Seminar In The Books

Tuesday, February 10th, 2015
Wellness Revolution Crew Day 1

Wellness Revolution Crew Day 1

I want to thank my hosts Wellness Revolution CrossFit for the opportunity to come out to Little Rock AR and work with their staff and students for two days of CrossFit Gymnastics immersion. I had a great time, and the groups both days were adventurous and eager to try new things.

For this weekend I ran each day as an independent seminar.  The base curriculum was the same on Sunday as what was covered on Saturday.

The first day was attended primarily by Wellness Revolution staff. We worked on key progressions and concepts to help the trainers in the teaching of these skills as well as digging into the mechanics of their movements as well.

The second day was attended by more of the Wellness Revolution students. A few of the attendees from the first day also came on day two and were put to work practicing the coaching cues and techniques they had learned on day 1. It was great to have a wide range of athletes to work with to demonstrate the range of stages of movement and ability. Everyone was receptive and up for trying new things.

Wellness Revolution Crew Day 2

Wellness Revolution Crew Day 2

Running these seminars is a great opportunity to teach the methods that I have developed over the past decade to communities outside of our facility. I really enjoy the seminars and hope that the service I provide brings value to the global CrossFit community.

Gymnastics Camp February 16-20

Wednesday, February 4th, 2015

Gymnastics campsphoto-10 at The Cave are a blast. With highly experienced coaching staff available to work with kids new to gymnastics, to those trying to improve their skills for competitive gymnastics we provide teaching for all levels. Our coaches are experts at finding the fun in developmental progressions, and providing games with a purpose. Our staff includes coaches that have competed and coached at a high level, but also fully understand how to ensure that kids love their experience and have fun. Gymnastics is too much work to not enjoy the process.

Gymnastics camps will provide an environment of work and direct payoff. The body control and strength developed in this sport are unmatched. Regardless of whether or not your child wants to pursue gymnastics as a competitive sport, participating in gymnastics will yield lifelong benefit. Age range for our gymnastics camps is 3-12  Register here

First Gymnastics Meet of 2015 in the Books

Monday, January 26th, 2015
Level 3 team

Level 3 team

Our first gymnastics meet of the season is complete and the girls represented The Cave well!  Warm up started at 8am, so this required early wake up times to get everyone up to Rohnert Park for the meet. The meet began with our Level 3s, starting on vault, which put them in official Olympic order (vault, bars, beam, floor). With an average score of around 9.0 on vault, their performances were fantastic! Lilly M. placed 2nd on vault and Sidney L. finished 3rd. Next up was bars, a difficult event for which many of the girls were still unable to do some of the required skills just a few short weeks ago. Despite a few missed skills, the girls had their best day on bars to date! Isabelle N. had our best performance with an 8.85. Beam was next. Out of 5 girls, there was only a single missed skill on beam. This led to more podium finishes with Sidney L. in 2nd and Jasmine L. in 3rd. Our final event was floor. The girls again performed well with Charlotte D. finishing in 3rd with an 8.65. In the end, our Level 3s had a 2nd place team finish. Quite an accomplishment for this crew that is very new to competition. We are excited to see their progress through the season.

Our optional girls (Level 6+) had their competition next. We had originally scheduled 3 girls to compete, but with Mia B. being out due to injury and Olivia N. waking up with a fever and needing to withdraw, this left our lone competitor Loren S. to carry The Cave name. This was Lauren’s first meet as an optional gymnast and though she was very nervous, she performed very well scoring 34.575 all around, which is enough to qualify to state championships! Not bad for her first meet of her first season as an optional gymnast.

The third and final group was our Levels 4s and 5s. Annesley K., Meghan R., and Lilah P. all arrived around the same time. Meghan told me she woke up with a fever as well and wasn’t feeling great. She chose to give it a go and warmed up with the team. This group also started on beam. We had 3 good routines with Meghan scoring an 8.6. Our next event was floor. Warm up went well, but after a few tumbling passes Meghan told me she really wasn’t feeling well and didn’t think she should continue. I concurred and we had her scratch the remaining events. Lilah and Annesley carried on, with Annesley ultimately placing 4th on floor with an 8.4.

Most people are familiar with the 10.0 gymnastics scale which historically has been the method for scoring. At the elite level the “perfect 10″ has been eliminated, introducing an open ended code of points. This is why you will see scores like 15.5, 16.3 and the like at elite level competitions. The Junior Olympic program, that our competitors are involved in, is still based on a 10 point scale. So the highest potential score for the girls is a 10. However, the judging at these events is quite rigorous. Often first place on an event will be in the 9.3 to 9.4 range.  Hopefully, this gives you perspective on how well our girls performed.

Open Gym Ages 2-6 on Mondays!

Friday, January 23rd, 2015

logo2Need something to do Monday mornings with your 2 - 6 year old? Looking for a safe environment for your child to get some exercise while having fun? Come to The Cave’s new Open Gym!

It is for children ages 2 - 6 years old, and it is structured like an “open gym.” Children will have one hour, from 10:00 a.m. to 11:00 a.m. every Monday, to come jump, play, and learn.

This class is structured in such a way that we kindly ask the parents/caretakers of children ages 3 and under to be on the floor at all times. However, a coach will be there as well to help when needed.

This is a fun time for everyone and is open to all children whether they are currently enrolled in a Cave class or not. It is definitely a great value at only $10.00 per child!

Questions? E-mail Hannah at

To register, click here now!

Why Do Gymnastics?

Sunday, December 14th, 2014

A few weeks back I wrote a blog titledYeah, A few weeks back I wrote a blog titled </span><a href= Did you know? The Other Things Your Pre-Rec Gymnast is Learning.  In this article I discussed the different physical skills and life lessons your little gymnast is learning during class. I want to expand upon that article and talk to you about gymnastics in general, and the benefits it has to offer everybody.  Whether you or your child wants to compete or just have fun, there are many benefits to taking a gymnastics class. So, listed below is the array of skill sets that you and/or your child can gain from taking gymnastics. The list includes the main reasons I personally love gymnastics and encourage everyone I know to try it out!

Gymnastics helps you develop kinesthetic awareness. Everyone can benefit from gymnastics because it is a “body-awareness” sport. From basic movements to the more advanced, your mind-body connection can be improved. Body awareness is crucial in some daily activities, but most of all, in anything athletic or fitness related. In other words, gymnastics can help you excel in other sports and activities…which leads me to my second point.

Gymnastics improves your ability to play other sports well by increasing range of motion, flexibility and strength. Stability is a core skill in gymnastics, but it is also an important skill in many other sports. Gymnastics creates muscle memory and coordination which is incredibly important for any physical or fitness pursuit.

Gymnastics helps develop sportsmanship qualities and the sense of being on a team. It helps us learn to work together and take turns. From a coach’s perspective, I have seen students encouraging their partners when working on skills together. They slowly begin to give each other tips and pointers which is an excellent teamwork skill to develop for all aspects of life. The relationships built during class can become new friendships which bring a sense of community that is hard to find elsewhere.

Last but not least, gymnastics encourages you to try difficult things, to keep trying after failure (perseverance), and to not quit (diligence). Yes, it is an ongoing process of learning many basic skills repetitively, but slowly your body becomes stronger, more aware, and you excel. Adult gymnasts and young gymnasts alike, your bodies continue to develop muscle memory as you practice, and if you continue these movements, they will become easier and more fluid.

Whether you are an adult, teenager, or a younger gymnast, you are developing skills that will last a lifetime. From strength and stability, to positive sportsmanship qualities and teamwork skills, it seems there is a never ending list of the benefits from practicing gymnastics. Whether these skills lead to a career in gymnastics or other sports… both are great! Whichever way you would like to look at it, gymnastics can have a wonderful, positive impact on life no matter what the age!

“Skin the Cat”

Tuesday, November 25th, 2014

For a child in gymnastics the words “skin the cat” is a common phrase heard and it is used to describe a skill they perform on the bars. However, I so often hear this skill repeated as “spin the cat”. This is a common mistake, and honestly, it makes quite a lot of sense! The gymnast is physically spinning him or herself upside down, so the term spin the cat makes sense, but things in gymnastics don’t always have the most obvious names! For the past month I have had several people ask me, “why do they call it that?!”. Honestly, I am not sure. I have researched it and had no success in finding the origin. But, it’s an important skill that we as coaches often teach in classes ranging from pre-rec to Level one so in lieu of this I decided to write a short blurb about what a “skin the cat” is and why it’s an important milestone for your kids.

First, let’s break down the movement. A skin the cat is generally performed on the rings, however, you will often see them learning and performing this skill on a bar. A gymnast first holds onto the bar (or rings) with their hands and then proceeds to to pull their feet to the bar. They then pull their feet in between their arms and begin flipping over. Generally, when they first learn this movement we have them flip completely over, pull their feet all the way to the ground, and complete the movement by planting their feet on the mat. However, once this is achieved we begin having the gymnast extend their legs to the ground and instead of landing on their feet they begin pulling their feet back up and back through. It is kind of like a “yo-yo” motion!

The skin the cat is a great exercise for your young gymnast. It teaches him or her how to grip the bar and most importantly to hold on! Especially, when they are upside down. It also boosts their confidence because it is generally the first upside down skill they learn on a bar. How exciting! It is also important for strength. During a skin the cat your gymnast is working their abdominal muscles, arms, and upper back, as well as, improving their flexibility in their upper extremities. So, yes, it has an odd name but all in all it’s a wonderful skill to practice and a great milestone to accomplish!

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.
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

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!

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.

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!