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OPEN WORKOUT 15.1….THE RECAP

Thursday, March 5th, 2015

The 2015 CrossFit Open kicked off at Copperhead, Massachusetts last Thursday evening (2/26/14) with the live announcement show. About a half dozen Cave members huddled anxiously around the flat screen to see what was in store for 15.1.

This year, CrossFit Director of Training, Dave Castro, decided to throw us a curveball right out of the gate. In previous years, competitors had asked for heavy barbells in the open. This year, we got ‘em in the form of 15.1A; a one-rep max clean and jerk! On top of that, for the first time ever, an Open workout will consist of two different scored events. 15.1, affectionately renamed the “grip reaper,” consisted of 9 minutes of 15 toes to bar, 10 deadlifts, and 5 snatches followed immediately by 15.1A—6 minutes to establish a 1 RM clean and jerk.

As soon as David Castro announced the first Open workout, our Mark Anderson was the first of 53 registered CrossFit Marin athletes to take it on. He kicked us off with a memorable performance, and we quickly learned this workout was all about grip strength. Mark set a great pace with 160 reps on 15.1 and a 199 lb clean and jerk on 15.1A. What an amazing athlete!

HUGE shoutout to our coach and athlete Seraphina Schinner, who KILLED this workout! She got the most reps of anyone in the gym on 15.1 at 197—an amazing performance that was exciting to watch—and a huge clean and jerk on 15.1A of 155 lbs!

Amanda’s performance was spectacular and has landed her in the top 60 of Norcal, keeping the regionals dream alive and in her sights.

There were so many highlights this weekend. Every athlete truly gave it his or her best. There were PRs and firsts all weekend. Cody Bartrug never snatched 75 lbs before but went for it and scored a total of 53 reps! Gotta love Michael Schinner catching the clean on his knees, Daniel T’s ability to high pull and strict press his lift, Dave Whaley’s being 1 kg shy of his 1RM max, Michael Tatum’s INSANE clean and jerk, and Rich Lefurgy punching out his jerk a nano second before time was called. It all exhilarated us and ignited our community further.

15.1 brought us a ton of toes-to-bar (which was to be expected) and a one-rep max clean and jerk (which was not expected). Our members counted, cheered, and high-fived each other into numerous new PRs. All in all, it was a great first week, and we’re anxious and excited to see what’s in store for the rest of the Open. Check out our leaderboard!

CrossFit has been busy!

Tuesday, February 3rd, 2015

10943696_808009222605494_6028311450407039204_n-1Congratulations to our NorCal master’s athletes and competitors that participated in our first Throwdown!  Recaps coming soon but for now enjoy some pictures!

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This weekend: NorCal Masters Competition!

Wednesday, January 21st, 2015

ncm2015logoThe 5th Annual NorCal Masters event is coming this weekend, January 24th and 25th, at the Craneway Pavilion in Richmond. The NorCal Masters is an annual two-day competition for Masters Athletes, with age divisions of 40-44, 45-49, 50-54, 55-59, and 60+ in both genders.
The weather forecast is glorious so we encourage you to join us for a fun weekend.  Come watch some amazing athletes over age 40, shop the great vendor village, and cheer on our very own CrossFit Marin athletes! We’ve been awed by their dedication to self-improvement, watching them work very hard on a daily basis, continually pushing themselves.  I encourage all of you to head over the bridge and prepare to get inspired!

We have 6 incredible athletes competing this weekend:

  1. Susie B. - Our newest addition to our coaching staff, Susie is competing in the 45+ division and is going to be exciting to watch!  Susie is no stranger to fierce competition, but taking on this 2-day CF competition is a new endeavor for her.  I hope to see lots of Cavers cheering on her incredible spirit, tenacity and perseverance.

    Narendra R. - Also competing in the 45+ division Narendra has an accomplished athletic history (not to mention a 5:07 Fran time!). Narendra played soccer, basketball, and baseball in high school, while attacking track and field in college as well as a few years afterward. He has also run several triathlons and has 5+ years of ultra distance trail running experience.

    Mark A. - Mark is competing in the 50+ division and is so much fun to watch! Incredibly proficient in bodyweight movements, I think we’ll see him close to the podium at NorCal!

    Martin - Our youngest competitor, Martin is a strong, seasoned CrossFit competitor that places high in every competition I’ve seen him tackle.  His calm, methodical way of attacking workouts makes him a consistent and accomplished competitor.  Last year at NorCal, Martin placed 6th, and I believe we’ll see him get to the podium this year! He is competing in the 40+

    Karen L. - Karen and her husband Rich (see #6) are the backbone of CrossFit Marin.  On a daily basis I watch these two strive to be their best and work their hardest, inspiring our community to always push harder and be stronger. We are all so proud of Karen for competing at NorCal while coming back from a significant shoulder injury.  Karen is competing in the 45+ division.

    Rich L. - Quietly working hard in the corner you’ll find Rich, accepting discomfort everyday, yet digging deep to better himself.  RIch placed 18th at the 2012 CrossFit Games, and he placed 6th last year at NorCal.  I believe we’ll have the chance to cheer him on this year in the finals!

    There you have it — our amazing 6 athletes headed to NorCal Masters!  Don’t miss the chance to cheer them on! Tickets, directions and more information can be found here: https://tjsevents.wordpress.com/2015/01/08/ncm-2015-spectator-tickets-on-sale-now-at-early-bird-pricing/
    Once the event begins, the leaderboard can be seen here: https://www.wodrocket.com/index.php/event-results?event=796

    Hope to see you there!

The Cave Throwdown! Registration is now open

Friday, January 2nd, 2015

REGISTRATION IS NOW OPEN!
Just in time to start 2015 off with something new — here comes The Cave Throwdown! Registration is now open.
https://www.wodrocket.com/index.php/component/ohanah/the-cave-throwdown
This event is open to all our current CrossFit Marin athletes, as well as those who have just recently left the gym — you’re still a part of this community and we love you.
Athlete check-in begins at 12pm.   Not sure which division to sign up for?  See below:
RX:
If most of your WODs are RX weight, then go for this division (not every WOD, just the majority of them).  You should also have double unders, kipping pull-ups and toes-to-bar. You don’t need to do them fluidly or consistently, just be able to perform them somewhat reliably in a WOD… or 2. Please note:  These movements MAY show up, I’m not saying they absolutely are. :)
Scaled:
This is a good choice if you rarely RX a WOD and aren’t ready for the RX weight.  Don’t be fooled, this will be a hard division and it will use a scoring system that attempts to normalize the wide range of levels I hope to see.
“I’m injured but really want to participate”: This is a great division for our athletes that are overcoming their obstacles and showing us their true spirit. After you sign up, your coaches will ask a few questions and will design a challenging WOD for each individual competitor.
Still not sure of the right division for you? Just e-mail and ask!
Need someone to watch the kids in order for you to participate?  We can help! The CAVE Events staff will be running an area similar to “Kids Night Out” during the day. Please note:  You must sign up for your kids SEPARATELY.

This is a day of spirit, community and competition.  You WILL surprise yourself at what you can accomplish and have an incredible time doing it.
If you’ve never participated in a CF competition before, this is a great way to start.  You will be pushed to places you never thought possible in one of the safest environments available, with all your friends and family cheering for you. The best part of the day is when it’s all over and you are driving home and you look at yourself in your rearview mirror and see a completely different person. You will be strong and newly confident, knowing you accomplished your goal of 3 or more WODs in one day and all the while smiling and cheering and hanging with all your friends (new and old). You’ll be hooked and counting the days until your next competition.
Veteran competitors, this time you get to shine in YOUR box. The coaches are looking forward to seeing their athletes’ improvements and accomplishments. This is such a fun way to celebrate together all the work we do together during the year.
CrossFit Marin, this is our time to come together as a community, support each other and create a unique day that is the start of something new. Start 2015 off right, and register now: https://www.wodrocket.com/index.php/component/ohanah/the-cave-throwdown

Registration will close January 15th.  Questions? Comments? Love to hear both.
Happy New Year!
Dana

The Cave Throwdown, for our athletes! Saturday January 31

Sunday, December 21st, 2014

CF_Marin_LOGOFor Cave members only! The Cave: CrossFit Marin is thrilled to announce The Cave Throwdown, a friendly but challenging intra-gym competition to be held at the gym on Saturday, January 31, 2015. We invite everyone to participate in this energizing workout!

The Throwdown will consist of three WODs. Athletes will compete in one of three divisions, divided for both men and women: RX, Scaled, and “I’m injured but really want to participate.” All competitors will receive T-shirts and bags. Prizes will be awarded to the top-place finishers.

The Cave Throwdown is a day to challenge ourselves in a new way, to support one another when we think we can’t possibly do one more WOD, and to have a ton of fun doing it. You’ll get to meet people whose names you see on the board but don’t yet know, and to see many of your awesome coaches in action. And it’s a day to take care of yourself–complete with your strengths and weaknesses–and walk out feeling proud, tired, and accomplished no matter where you ranked.

This is one of our first official, intra-gym competitions but not our last. We’d love for you to be part of it. Registration for this event will open January 1, 2015on www.wodrocket.com. There are many more details to come, but for now: save the date, and tell your friends to come watch you at The Cave’s first annual Throwdown.


7th Annual Epic Bridge Run and Holiday Hours

Monday, December 8th, 2014

1519644_658991764151515_1753589945_oBe a part of The Cave History at The Most Known Bridge in The World

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 7th Annual Epic Bridge Run, and like the previous four, details of the workouts will not be released until the day of the event. We have survived the zombie apocalypse, rescued friends and gathered supplies in a disaster scenario, formed tribes, hunted game and carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about.
Register here: http://www.inthecave.com/events?eventid=158
Start Time: Jan 1, 2015 09:00AM -End Time: Jan 1, 2015 12:00PM
Event Location: Golden Gate Bridge1534799_658991830818175_1370890418_o
Member cost: $30.00
Nonmember cost: $40.00

Christmas and New Years:
The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on December 23rd(Tuesday) and the morning of December 24th (Wednesday), as well as January 2nd (Friday) andJanuary 3rd (Saturday).
We will be CLOSED Christmas Eve (from 2:00pm on), as well as December 25th (Thursday) throughJan 1st (Thursday) - ALL classes cancelled.
(To be clear: December 24th morning classes include CrossFit, Preschool and Mommy and Me.)
If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Challenge WOD 5:

Monday, December 8th, 2014

Challenge WOD 5:
21-15- 9 of
RX: OHS 43/30 KG and Toes 2 Bar
Scaled: 30/15 OHS/ knees to chest
Movement Standards:
Overhead squat:
This is a standard Overhead squat.  A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.
Toes to barIn the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Knees to ChestIn the knees to Chest, the athlete must go from a full hang to having the knees come into the chest, above the hip crease. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the chest together at some point. The arms can be bent or straight.
3,2,1, GO….. This WOD begins with the barbell on the floor and the athlete bringing it to the over head position.  A full squat snatch can be used anytime the athlete needs to return to the OHS position, and counted as a rep if full depth is achieved. Time is called when the last toes 2 bar or knees to chest is achieved.

Challenge WOD #4 has been extended!

Wednesday, December 3rd, 2014
Because of the holiday, I know it was difficult to find time to take on challenge WOD #4. So, we’ve decided to extend it until this Sunday!!
it’s only 7 minutes, making it easy to find time before or after class to attack it.
Challenge WOD #4 is a 7 minute AMRAP
RX: 50 double unders and 15 handstand push ups, or
Scaled 100 single jumps and 15 dumbbell push press. (35/20 lb)
Challenge WOD is a great way to push yourself, practice for upcoming competitions, cheer on your friends, and don’t forget there are great prizes for top and/or consistent competitors.
Sam R has been crushing all the workouts, and Margo is showing a great performance as well.  Amanda and Bo consistently post the time to beat but Chelsea is showing strong, too. It’s been great to see Roya and Heather take on the scaled options, both with great numbers, too.  I wonder who rises to the top with Challenge WOD #4.
So let’s keep the momentum going and give Challenge WOD #4 a try!
Who’s in?

Challenge WOD #5 and December Monthly Skill Challenege

Monday, December 1st, 2014

December Monthly skill challenge is:
Handstand shoulder touches.
These can be done against the wall or free standing.  This is for total max touches in one handstand.For against the wall: 2 shoulder touches = 1 rep, free standing with a spot 2 touches = 1 rep and freestanding without any help 1 touch is one rep.

Saturday’s WOD: Fight Gone Bad

Friday, November 21st, 2014

fgbThe origin story of “Fight Gone Bad” is about when the world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a match in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

What makes Fight Gone Bad so…bad? Just like an MMA fight, the clock runs for five minutes each round with no stopping during those five minutes.  F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster).

In the workout, you work for 5 minutes on 5 different stations and at the top of every minute, you immediately move to a new exercise: wall-ball shots (20 pounds to a 10-foot target) are followed by sumo-deadlift high pulls (75 pounds), box jumps (20 inches), push presses (75 pounds), and rowing. Athletes have only one minute of rest between rounds. During each exercise, you’ll wonder how 60 seconds could seem so endless; during the rest phase, you’ll wonder how 60 seconds could be so short.

The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

Get after it, work hard, and take pictures of sweat angles! #fightgonebad