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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

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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!

COMPETITION IS HERE!

Friday, September 19th, 2014

Cross Fit Marin social hour at The Flat Iron

Cross Fit Marin social hour at The Flat Iron

CrossFit Marin is excited to kick off TWO competitions in October!

Beginning October 1st (and continuing for several months), we’re kicking off our new Monthly Skill Challenge!  The idea behind the monthly challenges is to encourage athletes to frequently practice a skill and gain further proficiency.  Each month will highlight a skill; some will play to your strengths and others…well, you get the point.  There will be an overall winner at the end of each month.  When we announce the first movement, we’ll also explain the scoring.

The Monthly Skill Challenge will be announced on the last day of the previous month.  So, for our kick-off month, the announcement will be made on September 30th.  For now, stay tuned… I might give a hint or two, and group speculation is certainly encouraged.

Our Challenge WOD is coming back better than ever!  What is Challenge WOD?  Challenge WOD is CrossFit Marin’s  in-house competition consisting of a different WOD announced on a bi-weekly basis.  Athletes have a specific amount of time to complete the WOD, and may repeat the workout as many times as desired. What’s different about the Challenge WOD this time?  There will be a scaled division! Challenge WOD begins October 6th.  We’ll announce the WOD the night before.

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.

What an exciting time to be part of The Cave!  I can’t wait to watch this stellar athletic community go after these competitions and witness the personal bests they will achieve.

Stay close and keep training……HARD!

Have you heard some of the members talking about Beyond the Whiteboard?

Wednesday, September 10th, 2014

btwb-vThere’s no hiding the fact CrossFit is all about numbers. If it’s the amount of reps we pull out in ‘Fight Gone Bad’ or how many seconds it takes us to do ‘Fran’, our performances are all judged on the numbers we put out.
And when we’re not training, it’s our diet we are worrying about, constantly watching how many grams of carbs and proteins are in each meal we eat, as well as how calories we are allowed to each day.

Having a good workout log is an important way to keep track of your workout progress and physical development. Having a reliable way to record and analyze our numbers can help lead to successful training and working tword our goals.
Now, some people might love crunching and analyzing these numbers, but the majority of us can actually be overwhelmed by them. I found it quite difficult trying to keep an accurate log book of my training and diet gave up and even gave up at times.

…….Then I was introduced to Beyond The White Board.

Beyond The Whiteboard lets us do just that. On their website or smart phone apps you can log workouts and so much more! In addition to your daily workout, you can log what you have eaten during the course of the day, as well as set goals, but now it so much more!

Everyday you can log how you feel, how sore you are, how much mobility work you did, how much fish oil you took, your review of your eating habits, your sleep quality/hours, and even if you had a post workout recovery drink! This can really help you track your training as well as your recovery. You can see how many days you have worked out in a given week, month, or quarter and make sure that you are hitting your goals.

For the competitive athletes —every workout will have rankings—both gym and entire website. So you can see how your Fran time stacks up against others in the gym as well as the world!

Also, you can link your BTW feed to Facebook and Twitter and even upload your YouTube videos to your workout! It’s a great way to interact with the CrossFit community!
One of my favorite features is the “Girls”, “Barbell lifts”, “Heroes”, “Running”, “Rowing”, “Gymnastics”, and “Other” pages. Here you will be able to look at your benchmarks at a glance. You can pull up these pages and find out exactly how strong/fast/tough you are getting!

Being a members at The Cave give you full use of this app for free! If you haven’t signed up yet email me dana@inthecave.com, if you’ve already signed up….what are you waiting for? Starting recording your numbers!

CrossFit Day at the Oakland A’s

Friday, August 15th, 2014

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We’re really excited to be part of the first ever “CrossFit Day at the Oakland A’s” on Sunday, September 7. Bring your family and join The CAVE at an Oakland A’s game! In addition to special Field Level seating, all participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete.  We also may see one of our own athletes compete in the pre-game WOD!

The 20 gyms with the most attendance at the event will be able to select an athlete to go onto the field and compete (they are selecting 10 males and 10 females).  Let’s try to get one of OUR athletes in the field!  This event is fun for the entire family and a great way to expose your friends to CrossFit.  Won’t you join us?

Special pricing for tickets is $26.

Register: http://www.inthecave.com/events?eventid=137

Event Location: Oakland Coliseum

Member cost: $26.00

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.

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.

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.

5 Post CrossFit Yoga for Deadlifts

Tuesday, July 1st, 2014

To begin this series of posts on Yoga for CrossFit, we will focus on High Rep Deadlifts and Max Effort Deadlift. Deadlifts are an amazing functional movement that we perform almost every day when lifting something from up off the ground, though maybe because of the weight of the object you don’t feel as though you are doing an official Deadlift. This movement is often thought of as dangerous because of the strain it can put on the low back but if done properly it is one of the best movements you can go do to gain overall strength within the body.
When done right, this posterior chain movement will strengthen hamstrings, glutes, back muscles, core and much more. When done incorrectly, pain and tightness in the low back will be felt almost immediately.  Check out our previous post for information on proper Deadlift form and resources on different types of training to increase your Deadlift max weight.

The difference between High Rep Deadlift and Max Effort Deadlift in terms of stress on the low back is that usually during WOD’s with HRD’s (High Rep Deadlift), form starts to degrade with time and the low back is recruited as fatigue sets in. The athlete might not feel it at the time during the workout but soreness and pain in the low back usually felt the next day and is a clue that the athletes form broke down during the workout. As for the MED (Max Effort Deadlift), if during a heavy single, double or triple rep lift the athletes form breaks down, usually with rounding in the low back, strain is most likely felt right away.  After workouts involving either HRD or MED, it is important to stretch to unwind and release tension in the main muscle groups from the work you just performed.

These 5 Post CrossFit Yoga poses will help athletes stretch the posterior chain from both High Rep Deadlifts and Max Effort Deadlift and can be done immediately following the WOD or the next day.

**Tip- These stretches are not meant to increase your flexibility quickly but to lengthen the muscles that were used during your Deadlifts. So once you feel a good stretch choose not to go farther to help prevent over stretching issues.**

1. Ardha Hanumanasana (Half Split)- Hamstrings

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Start kneeling, with the toes un-tucked and extend one leg out in front. Flex the foot of the straight leg, toes point straight up. While maintaining a flexed foot, keep a slight bend in the knee to prevent hyperextension. On an exhale, gently fold forward over the straight leg. Fingertips come to the front of the shin or the ground on either side of the leg. Keep the hips hugging together and reaching the extended legs sit-bones back towards the back heel. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

2. Parvirtta Anjaneyasana (Low Lunge Twist) Low Back

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Start in a runners lunge with the right foot forward and left knee down and the back toes un-tucked. Squaring off the hips, place the left elbow outside of the right knee and bring the hands to touch. Inhale to lengthen the spine forward and on your exhale, gently twist to the right. Allow the hips to soften towards the ground and the spine to twist. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides

3. Sucirandhrasana (Eye of the Needle Pose) Glutes

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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. Breathing in and out through the nose to allow the glutes to relax and stretch for up to 2 minutes then switch sides.

4. Parsva Uttanasana (Forward Fold with Twist) Low Back, Outer Hips and Hamstrings

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Start standing with feet hips distance. Exhale and gently fold forward. Softly bend the left knee and while keeping your left fingertips on the ground in front of your left foot, inhale to lengthen your spine forward then exhale to reach your right are up and open the chest to the right. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

5. Supta Matsyendrasana (Reclined Spinal Twist) Low Back

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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. Breathing in and out through the nose to allow the low back to relax and stretch for up to 2 minutes then switch sides.

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

This week in The Cave

Monday, June 30th, 2014

Amanda_BillPlease 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.

Changes to CrossFit programming:
Bo recently announced some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!
Help send Bill and Amanda to the Games!
We’ve started  a crowdfunding campaign to help send Bill and his coach Amanda 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.

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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!
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.

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.

August 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.

Exciting New programming changes at CrossFit Marin from Bo

Friday, June 13th, 2014

amand_hspuThe CrossFit Games Northern California Regionals were an exciting three days.  After seven grueling workouts, Amanda N. came out in 17th place.  This is a huge achievement and we are all very proud of her.  Thanks to all who came down to San Jose to support Amanda. For a full recap check out our blog. http://www.inthecave.com/blog/
If you have not congratulated Amanda N. yet, come down to the Silver Peso in Larkspur this Friday evening, June 13th, for the first Monthly Social Hour.

New Programming Tracks

We are starting a new programming structure here at CrossFit Marin. There will be two parallel tracks.  One will be called “Fitness” and will be the same type of programming as our CrossFit Conditioning classes were. The other will be called “Performance” and will be the same as our regular CrossFit classes were.
Fitness will vary in that it will include less heavy weights and less technically difficult movements.  Performance will continue to have heavy weights for developing power and complex olympic and gymnastic movements to keep people challenged.
A CrossFit Marin athlete will now be able to come to any class and choose which track they wish to do. You will not be forced into staying with one track, you will be welcome to switch back and forth as you please.
We are hoping this improves your experience here at The Cave and allows you to receive the type of workout you are looking for.

Beyond The Whiteboard Now Available

We are happy to announce that we are now offering Beyond the Whiteboard to all of our CrossFit athletes as a way to track their workouts. Beyond the Whiteboard is the best workout tracking tool available. There are thousands of people that use BTWB and this will allow you to compare your workout score with not only your gym mates but people around the world.  If this idea terrifies you, you will have the option of keeping all your information private.
This will be a free service to all CrossFit Marin athletes.
To gain access, sign up at the gym with your name (and the email address you wish to be associated with your BTWB account) on the sign up sheet at the gym. You will be emailed an invitation by the end of the day.
As a disclaimer, BTWB is not perfect. There will be aspects that are not ideal.  BTWB is independent, and CrossFit Marin has no control of the service BTWB provides. Please understand that we cannot address complaints.