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Archive for the ‘CFM’ Category

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.

November Monthly Skill Challenge is….

Sunday, November 2nd, 2014

img_17171750 meter row for time!

Rules: Athletes should be settled in their rower before time starts.   At 3,2,1, GO–  The athlete grabs the paddle and rows 750 continuous meters, time can be measured by the clock on the rower or a stop watch.  Distance can only be measured on the rowers screen, time is called once 750 M is met.  TIme doesn’t pause if the athlete comes off the rower prior to 750 M.

Have fun and ROW FAST!

Masters Madness 3 Recap by Martin

Saturday, November 1st, 2014

img_1848It was all set. Chris W. and Ashley R. would comprise Team ChrAsh to Masters Madness 3, a co-ed 40+ partner competition hosted by Diablo Crossfit on Sunday, October 26. Team Karma (Karen L. and Martin H.) were scheduled to compete as well. Unfortunately, the Thursday prior Chris tweaked his back during his lifting warm-up and he had to withdraw. Unable to find a substitute, at 4:37pm on Saturday, Ashley cancelled her babysitter and dog walker and sat down with the first of what would be several martinis. At 8:42pm, after her husband had left for the airport to go to Tokyo, she received word that Roger H. (nice!) was in. Uh oh.

Sunday morning we all arrived about the same time at the competition venue in Pleasant Hill. Amanda N., fresh off a whole day at a gymnastics meet in Sacramento on Saturday, generously came along to be our coach and cheerleader (thanks Amanda!). None of us knew much about the coming WODs, and we were all eager to get the show on the road. Ashley set her kids up in the back of the car with some books and games, and then off we went!img_1844

WOD 1:
1A – 5 min AMRAP: 15 T2B, 40 double unders, 12 partner burpees
1 min rest
1B – 5 min AMRAP: 5 deadlifts, 5 hang squat cleans, 5 thrusters

1A was fairly straightforward and the work could be split up as needed with one athlete working at a time. Roger and Ashley opted to share each movement (although Roger did claim he could T2B “forever”, which turned out to be a slight overstatement), while Karma chose to share only theT2B and then have Martin do all the double unders and Karen do all the burpees. 1B started out at 95/65# for two rounds, then 115/85# for two rounds, then 135/105# for the remainder. The work could be split up as needed, but the non-working partner had to hold their bar in a deadlift or rack position, and neither athlete could drop the bar until the end of any 15 rep round otherwise the whole round would not count. Can anyone say “grip strength”?

img_1846WOD 2:
2A – 1,000m row, followed by 200m partner 80# sandbag carry
Rest until 6 min mark
2B – 400m run, then row for max calories
10 minute time cap

For anyone who hates rowing (a.k.a. everyone) this was an awful WOD. It favored those with height, pain tolerance and technique … but no matter who you were, this one really hurt. The highlight of this WOD was Roger’s facial expression, he looked like someone was stabbing him in the back on every stroke.

WOD 3:img_1847
12.5m overhead lunge walk then 12.5m overhead carry, 45/25# plate
25m low bar prowler push then 25m high bar prowler push, then 25m run
Relay style, woman, man, woman, man, prowler weights went up each round 25/70/95/140#

This WOD was fairly straightforward, except that Karen refused to fully stand up on her first lunge walk and despite the head referee standing in her way and yelling at her to go back and start again, she refused to see or listen to him and almost ran him down. To make matters worse, when she eventually redid lunge walks and she then dropped the plate to hip level during the overhead carry, and again the head referee had to put his life in danger to stop her and tell her to redo that section too. Unfortunately, Ashley thought the head referee was yelling at her (which he wasn’t) so she also went back and unnecessarily redid the overhead carry. Oops. The final 25m run was much harder than it looked on paper, and Martin looked like an intoxicated zombie as he staggered toward the finish line with slightly less grace than a 3-legged hippopotamus doing the rumba.

img_1756After all was said and done, a fun (but tiring) day was had by all. Unfortunately, unlike last year, there was no final WOD which was somewhat disappointing. Nevertheless, in the final accounting, Roger and Ashley came home in fifth, while Karma (surprisingly) ended up with the win. Special shout out to Chris, take care of your injury and get better soon, we look forward to seeing you at the next competition! Thank you to Sandy S. for coming out and being our official photographer (again) and to Michael V. and Margo T. for cheering us on!

p.s. We received a couple of free cases of Amara recovery drink, they are in the gym near the water cooler, please help yourselves!

Halloween

Friday, October 31st, 2014

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October’s monthly skill TGU challenge is coming to a TODAY!!. Halloween October 31 is the last day to try for max weight. Great work to all the athletes that participated, there were lots of PR’s and enormous efforts from our participants. Stay close for November’s monthly skill announcement.

Challenge WOD 2 (of 6) is also coming to a close this Sunday. Five rounds of deadlifts and burpees did not disappoint.  It’s not too late to give it one last try!  Need a judge? Email me: Dana@inthecave.com Challenge WOD 3 will be announced this Sunday.
The 6 PM crossfit class will be canceled on Halloween but the 5 PM is on and we’ll be working out in costume. Come join us!

October kicks off our first Monthly Skill Challenge!

Wednesday, October 1st, 2014

October kicks off our first Monthly Skill Challenge!
Monthly Skill Challenge is an opportunity to challenge yourself to learn, master, or further gain proficiency in a particular movement. You have an entire month to repeatedly perform and hopefully, improve the movement, keeping track of how many PR’s you can get! This is competition against yourself, to push yourself everyday, every time, every rep. Enjoy this opportunity to see how far you can go!
October’s skill is (obligatory drum roll please)…….

Turkish get-up for maximum weight.

Complete a TGU with each arm for maximum pounds lifted. You must complete one with your right arm and one with your left. The right and left do not have to be the same weight, but the total will combine for your score. You can try as many times as you like within the month, as long as your total comes from a successful right and left TGU within one hour session. You may use dumbbells, kettlebells, or barbells.
Please watch this video to see the movement.

The TGU starts with your arm fully extended while lying down. We’re looking for the weight to remain locked out overhead the entire time. The repetition will be complete when you finish in a controlled position lying on the ground. You can do one arm, rest, then the other arm.

You can e-mail me scores or tell coaches on the floor. Scores will be recorded on the board in the CrossFit area and there will be lots of updates on the blog. While Challenge WOD needs to be judged, Monthly Skill Challenge will be conducted using the honor system, no judging necessary. Please respect your fellow athletes and don’t abuse the system.
The last day to submit scores is October 31, Zombie TGU pictures are encouraged.
We hope everyone participates in the Monthly Skill Challenge and has a GREAT time! Don’t forget Challenge WOD starts Monday, Oct. 6th. Look for exciting new changes!

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!

This Week in The Cave

Monday, September 8th, 2014

kno_movienight9_13_web

Kids Night Out!

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 this Saturday 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 email crystal@inthecave.com or call us  415.927.1630

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Oct 5 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

Fitness Goals

Now that the kids are back in school, 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 our CrossFit Director BO@inthecave.com with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.  While your kids are in their classes, you can take one too!

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, August 25th, 2014

Have you tried WOD recovery Yoga yet??

New Classes:
Our Youth Strength and Conditioning (YSC) program has expanded!  We’ve added 2 new classes, Tuesdays or Thursdays at 3:30pm.  To sign up, e-mail Dana@inthecave.com or call The CAVE at (415) 927.1630. Want to know more about YSC?  Read about it here.

The CAVE is Hiring
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.

NPGL
This Thursday, August 28th, our home GRID team San Francisco FIRE is having it’s first competition.  Join your fellow Cavers as we watch the competition live in the East Bay, cheering on our support for our home team.   Want to know more about The NPG?  Read about it here.

Fall Class Registration
Fall registration is well underway and we’re excited for the return of many faces.  The “Fall rush” began early this year and waiting lists have already formed for some classes! So, if you haven’t already, organize your children’s schedules and sign them up, NOW!  Our Fall Schedule can be seen here on-line and you can sign up by calling The CAVE at (415) 927.1630.
Come join The CAVE family at an Oakland A’s game on Sunday, September 7th, 2014! There’s still time to sign up! Experience the A’s first ever CrossFit Day in our special Field Level seating area. 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!
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, August 18th, 2014
Thank you to Martin Hoe for his time, energy, and talents in making our Box a better place not only by donating/making equipment but also by his overall presence including performance tips and encouragement.

Thank you to Martin H for his time, energy, and talents in making our Box a better place not only by donating/making equipment but also by his overall presence including performance tips and encouragement.

Welcome back!  It’s been wonderful seeing the return of familiar faces and many that are a little taller.  Welcome to our new members too.  We hope everyone had a great summer and that the transition into the new school year goes well.

Fall Class Registration

If you haven’t registered yet for Fall classes…what are you waiting for??   Classes are filling up fast, and wait-lists are already forming. 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.

The CAVE is Hiring

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!

The full job description is posted here: http://www.inthecave.com/about/jobs


CrossFit Day at The Oakland A’s

September 7, 2014 - Come join The CAVE family at an Oakland A’s game.  Join the A’s for the first ever CrossFit Day in our special Field Level seating area on Sunday, September 7. 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!  Register here: CrossFit Day at The Oakland A’s
The CAVE now has yoga!
Reminder:  3 new classes were added to our schedule!  Come check them out!
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

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!


Maximizing Power– Maintaining and Increasing Flexibility in the Hip Flexors

Tuesday, August 12th, 2014

Profile BW

When we talk about the role of the hip flexors in squatting technique and running power, we can begin the conversation in terms of flexibility. Tightness in the hip flexors can prevent full extension as you come out of the squat, can pull on the pelvis as you lower down to prevent your back from staying upright, or decrease your full power potential during your run stride if you can’t fully extend the hips as the striking foot leaves the ground behind you.

Without getting too anatomical, the hip flexors consist of 3 main muscles:  Illacus, Psoas Major and Rectus Femoris. The Iliopsoas, (more commonly referred to as the hip flexors) flex the hip joint as well as stabilize the low back. The Rectus Femoris (top most quad muscle) — along with some other muscles we won’t get into today– assist with that hip flexion. Try standing up straight, lifting your knee up so that it is parallel with your hip. Now, find the hip crease, press down, and you should feel a tense muscle which is most likely the Illacus. Now from here, straighten your leg, keeping it as high as you can. Feel for the muscle on the very top of your thigh, that is the Rectus Femoris.

If you found it difficult to find these muscles on your own body, here we get a little more precise with the anatomy, so that you can see where exactly these muscles are in relation to your hip joint.

Illacus –The muscle that inserts into the inner side of hipbone, joins with the psoas major and originates in the inner flat surface of the hipbone.

Psoas Major — This muscle originates in the lumbar spine, specifically T12-L5 and joins with the Illacus and inserts into the inner side of the hipbone.
Rectus Femoris — One of the quadriceps muscles, the Rectus Femoris originates at the wing of the ilium (i.e. the upper lateral parts of the pelvis) and attaches to the patella tendon (knee cap). Profile BW

If you are squatting heavy, semi-heavy at high reps, or running consistently each week, then keeping the hip flexors relaxed and flexible must be part of your training program. Even if you are starting from a place of great flexibility, remember that every squat and every stride is a concentric contraction of this group of muscles, meaning they shorten each time they are used. And if you don’t stretch the muscles to regain the length you started with, they will continue to shorten which may cause issues with your squat form or power output during your runs over time. This is precisely why we stretch.

The sequences of stretches below increase gradually in their intensity and should be approached in this order to minimize over-stretching and maximize flexibility. Now that you know where the target muscles are located, be focused and deliberate in your stretching to increase efficacy of each stretch.
Tips:

  1. Make sure to keep the hips square as you come into the stretch, the front heel grounding and the hips stable, but relaxed, so that the body can ease into the stretch and the hip flexors can release.

  2. It is recommended that you stay in each stretch for about a minute, making sure to switch sides before moving on to the next stretch.

  3. As these stretches increase in intensity, only go as far as your body is willing to go. Meaning, once you feel a good stretch, stay where you are and breathe.

  4. Before you move on to the next one in the series, switch sides.

Pictured below is CrossFit NorCal Regionals Athlete Amanda Norton out of CrossFit Marin. After the 2014 Regionals, Amanda had tightness in both hip flexors which translated into pain and tightness during squats. She has been working diligently to keep the hip flexors open and uses these stretches regularly, especially after heavy squat days.

A. Foam Roller: This works to relieve the tension in the region of the hip flexors to prime them for stretching. Make sure to place the foam roller in the hip crease and slowly roll back and forth to massage the hip flexors and top of the quads.

B. Low Lunge: Keeping the torso upright while the hips relax toward the ground, target the Illacus.

C. Low Lunge Side Stretch: Keep the torso upright while the hips relax toward the ground. As you lift your arm up, find the side stretch, then turn that side of the upper chest toward the ceiling and lift, finding a slight backbend. This will not only stretch the Illacus, but also the Psoas Major as well.

D. High Lunge: The focus for the high lunge stretch should be on lengthening the tailbone down toward the ground as you extend through your back heel to target the Illacus.

E. High Lunge Side Stretch: The focus for this stretch is the same as low lunge but now you are adding the side stretch. Find lift in the upper chest as you turn that side of the chest up for a slight back bend.

F. Low Lunge On Block or Plate: This is the same position as low lunge but now we are  elevating the front foot to deepen the stretch in the Illacus.

G. Foam Roller with Bent Knee: At this point in the sequence your hip flexors have opened up. These next three stretches will help you access the inner most parts of the hip flexors and quads. For this foam roller stretch, we are using the same principles as when the leg was straight, but here you are able to access the muscles more thoroughly.

H. Low Lunge with Quad Stretch: The set up of this stretch starts with low lunge. Walk the front foot a couple of inches out to the side and then bend the back knee and grab for the foot with the opposite hand. If that is not possible, use a strap and wrap it around the foot.

I. “Couch” Stretch: The name of this stretch doesn’t give it the justice it deserves. Shout out to the coaches at CrossFit Marin for coming up with such an innocuous name. This is a deeper version of the previous stretch and all the same rules apply. The bottom knee should be as close to the wall as you can get. The bent leg’s foot should be pointing up. Send your hips back to a point where you feel the stretch along the top of the quad and up into the hip flexor. Every few breaths, shift the hips back toward the wall to deepen the stretch.