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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

Challenge WOD #4 is…..

Monday, November 17th, 2014
RX: 7 Min AMARAP 50 Double Unders and 15 Hand Stand Push ups
Scaled: 7 Min AMRAP 100 Single jump ropes and 15 dumbbell push press ( 35/20 lb)

Double-unders

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Handstand push-ups — Games standard. The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.


Single-Unders
This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Push Press
Each rep begins with the dumbbells on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the dumbbells finish directly over the heels with the feet together. Each round the dumbbell must begin at the shoulders.
3,2,1, GO… The athlete will pick up the their jump rope and begin. They may not begin with the rope in hand. Time is called after 7 minutes.
Score:
Your score is the total reps achieved in 7 minutes

Gymnastics Seminar, New Yoga class and more! This week in The Cave

Tuesday, November 4th, 2014

We’ve got a few spaces left in our CF gymnastics seminar this saturday! You don’t want to miss out on spending your Saturday afternoon with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down 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 or learn more visit: http://www.inthecave.com/events?eventid=140
New Yoga class: We are opening another new yoga class –Mindful Vinyasa Flow for all levels starting 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 5:30-10:30Parents! It’s date night again, drop your children off here at The Cave for 4 1/2 hours of skill work before the holidays hit. Your children will be divided into their discipline of choice and coached on skills, play games and gorge on pizza. This night will end in a relax session watching a PG movie and hanging out with their friends. http://www.inthecave.com/events?eventid=149

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

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!