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Archive for the ‘CrossFit Community’ Category

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!

This Week in The Cave

Monday, October 13th, 2014

Great things Happening This Week in The Cave!

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 aquick 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.

Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25th 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.

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.

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!

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

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!


2014 Fall Challenge WOD #1

Monday, October 6th, 2014

Challenge WOD has begun!

Monday, October 6th (today) kicks off our first fall Challenge WOD 2014! This in-house competition will contain 6 workouts and competitors will have 2 weeks to perform the workout before the next workout is released. At the conclusion of the 6 workouts, a winner for both male and female categories will be announced and given prizes. The winners will then be put into the Challenge WOD Hall of Fame. Competitors that complete all 6 workouts will also receive a prize! I’m looking forward to fierce competition, athletes pushing themselves even further and a good time had by all!

A few changes this year include:
There will be a scaled division for every workout.
There is also a youth division.
Several WODs will be pulled directly from established competitions or inspired by them.
There will be one day in the 2 week cycle when part of the class metcon programming will be the Challenge WOD. The day will be different every 2 week cycle. Class will run similar to the Open — athletes will judge each other, but it’s YOUR CHOICE to submit the scores. Athletes are encouraged to try many times but there will be one opportunity for it to be part of class.
Scores can be submitted on-line to BYTWB. (Need an invite? E-mail me!)

Rules for Challenge WOD are as follows:
All competitors must perform all movements as specified in the standards for each workout.
All workouts must be completed between the Monday that the workout is released and the second following Sunday.
All submissions must be performed with a judge. The judge must also be a Challenge WOD competitor.
The athlete may perform the workout multiple times.
Once an athlete chooses a division, they must stay in that division for all 6 Challenge WODs.
CrossFit coaches are allowed to compete, but will not be considered when choosing a winner.
Challenge WOD Hall of Fame inductees are allowed to compete, but will not be considered when choosing a winner.

Challenge WOD 1
Inspired by the 2013 LaLanne Throwdown
RX division:
AMRAP of squat clean and jerk and pistols for 8 minutes
Minute 1 AMRAP squat clean and jerk - 60/40 KG
Minute 2 AMRAP pistols
Minute 3 AMRAP squat clean and jerk - 60/40 KG
Minute 4 AMRAP pistols
Minute 5 AMRAP squat clean and jerk - 60/40 KG
Minute 6 AMRAP pistols
Minute 7 AMRAP squat clean and jerk - 60/40 KG
Minute 8 AMRAP pistols
Then, immediately into a maximum duration L-Hang.

Scaled:
AMRAP of squat clean and jerk and reverse lunges for 8 minutes
Minute 1 AMRAP squat clean and jerk - 40/25 KG
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP squat clean and jerk - 40/25 KG
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP squat clean and jerk - 40/25 KG
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP squat clean and jerk - 40/25 KG
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Youth:
AMRAP of DB thrusters and reverse lunges for 8 minutes
Minute 1 AMRAP 10# DB thrusters
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP 10# DB thrusters
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP 10# DB thrusters
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP 10# DB thrusters
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Scoring is based on the total reps from each minute completed, plus the total seconds of the hang.

img_1505MOVEMENT STANDARDS
Squat Clean and Jerk
The athlete starts with the barbell on the ground. When time begins, the athlete must move the barbell from ground to overhead with the athlete passing through a full squat position (hips must pass below the top of the knees) while the barbell is racked on the shoulders. This can be a full-squat-clean thruster, a power-clean-front-squat-split jerk or anything in between as long as the 3 key positions are reached. (See pictures below.) The movement concludes with the barbell locked out overhead with feet together.img_14911Elbows, shoulders, hips, and knees must be in full extension. The barbell must return to the ground in order to proceed to the next repetition. Bouncing the barbell off the ground is not permitted. The athlete must complete the squat clean before moving on to the jerk, and if a jerk is missed, the squat clean does NOT need to be repeated. At any time, the athlete can rest the bar on shoulders.

10295022_10152211811957615_5036264390352594789_oPistols
At the start of the movement the athlete must be standing on one leg, with hips and knees fully extended. At the bottom of the pistol the hip crease MUST go below the top of the knee. The other leg CANNOT make contact with the ground or with the other leg until the athlete is at full extension. The athlete can hold on to the extended leg, but it is not required. The movement ends when the athlete reaches full extension of the knees and hips before completing the nextimg_14701rep. Alternating legs is NOT required.
Reverse Lunges
At the start of the movement the athlete must be standing with hips and knees fully extended. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg makes contact with the floor. Return to the original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Alternating legs is NOT required.
hanging-knee-tuck-to-kick-out-1024x768L-Hang
The athlete must elevate feet above the crease of the hip while hanging on the bar with straight legs, knees locked, and toes above hip crease. Feet must remain above the crease of the hip - once the feet fall below the hip crease, WOD is finished.

Hanging Knee Tucks
The athlete must elevate their knees above the crease of the hip while hanging on the bar. Knees must remain above the hip crease - once they fall below the hip crease, WOD is finished.
Athletes are encouraged to try different strategies multiple times, and must be judged by a fellow competitor or coach. I’ll be on the floor to assist with judging.

Questions, comments, feedback? Dana@inthecave.com

Work hard, train hard, and make yourself proud.

This week in The Cave

Monday, September 29th, 2014

chelseaHave you said hello to Coach Chelsea yet? She joined The Cave as an adult athlete but her knowledge, experience and passion quickly convinced us to leverage her coaching skills. She has been shadowing our CrossFit coaches for the last few weeks and will gradually increase her coaching schedule as she becomes more familiar with The Cave methods and athletes. We are very excited to have Chelsea on board.

CROSSFIT COMPETITIONS!

CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start and be announced on 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!

img_0246The Cave Gymnastics Team

Once again The Cave gymnastics team had a excellent showing at their second meet of the season.  Our girls shined and made their parents, coaches and community proud!  Well done gymnasts.

Haunted House
Bring your children to the Cave’s Haunted House and community mixer On October 25 from 5:30-10:00 PM  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 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!

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

crossfitasday_web1

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