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THROWDOWN 2015, This Weekend!

Wednesday, January 28th, 2015

throwdown-2015t’s here! This weekend is The Cave’s first intra-gym, all-day CrossFit competition, and we can’t wait! This is a huge day for CrossFit Marin, and we’d love for you to be part of it.

The Cave Throwdown will consist of 3 workouts for 3 divisions (RX, scale, and limited) throughout the course of the day. Competing athletes will put to the test their strength, endurance, and perseverance…and it will be inspiring to watch! Some athletes have never competed before, while others know how to put on a show! This will be a fantastic event to watch and cheer on these athletes as they shine.

Please note that the 11:00 a.m. CrossFit and adult gymnastics classes will be canceled this Saturday ONLY.

I would to thanks the following companies who have donated products and prizes for our athlete welcome bags or winners!

This event would not be possible without our dedicated sponsors and volunteers. We are so thankful to them for their support! So, if you are in the market, consider purchasing their services or products should they offer something you need or have interest in.

Juice Alley: WOW, these juices are delicious! Find them in great locations in Larkspur and Corte Madera. All their drinks are cold-pressed and made daily to ensure freshness and maximum benefits from the ingredients.

Recharge S.F.: “Get stronger and feel better in 20 minutes!” Recharge S.F.’s mission is to aid people along their journeys in reaching their full potential by delivering accessible, affordable, and professional athletic recovery and performance tools.

Sports Authority S.A. Elite: Step inside your Corte Madera S.A. Elite and find an exceptional selection of performance apparel, accessories, and athletic footwear from brands that have made a name for themselves as being at the top of their game.

Happy New Year! Let’s welcome 2015 by setting some new goals.

Wednesday, January 7th, 2015

Happy New Year! Let’s welcome 2015 by setting some new goals (NOT RESOLUTIONS). It would be great if we all shared them and post to the comments below! That way can all support each other. Here is a few guidelines to help:


Thank you Jessica M for the pictures!

1. Set Goals that Motivate and Inspire You
This means making sure that they are important to you, and hold value in achieving them. This should motivate you into putting the necessary work to achieve them.
2. Set SMART Goals
Specific. Measurable. Attainable. Relevant. Time Bound.
Set Specific goals:
Your goal must be clear and well defined. Help yourself achieve your goals by making them specific and clear by defining precisely where you want to end up.
Set Measurable Goals
Include precise loads, reps, dates, and so on in your goals so you can measure your degree of success. Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something.
Set Attainable Goals
Make sure that it’s possible to achieve the goals you set. By setting realistic yet1970408_10205873797830650_8358882655376298515_nchallenging goals, you hit the balance you need. These are the types of goals that require you to “raise the bar” and they bring the greatest personal satisfaction.
Set Relevant Goals
Goals should be relevant to the direction you want your training to take. By keeping goals aligned with this, you’ll develop the focus you need to get ahead and do what you want.
Set Time-Bound Goals
You goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.
3. Set Goals in Writing
The physical act of writing down a goal makes it real and tangible. As you write, use the word “will” instead of “would like to” or “might.
4. Make an Action Plan
This step is often missed in the process of goal setting. You get so focused on the outcome that you forget to plan all of the steps that are needed along the way. By writing out the individual steps, and then crossing each one off as you complete it, you’ll realize that you are making progress towards your ultimate goal. This is especially important if your goal is big and demanding, or long-term.
5. Believe in yourself!
Don’t give up, believe in yourself and make it happen!

Upcoming Kids Events at The Cave

Tuesday, January 6th, 2015

unnamedDate Night?
Entertain the kids with
Kid’s Night Out
January 10th ~ 5:30-10pm: Kids have fun playing games, watching movies and more. Mac & Cheese and hot dogs. Ages 5+. $40 in advance. Register Now or before January 9th.unnamed-1

Kids Night Out: Skill Work Night
January 24th, 5:30-10 p.m.
$40 in advance.
Register now.

February or March Birthday?
The Cave hosts Parkour and Gymnastics parties
for kids ages 4 -13 years. Email Crystal today.

Top 7 reasons to join the 7th epic bridge run

Monday, December 29th, 2014

1502867_658992370818121_896856195_o-11486157_658991817484843_909740398_o7.  The epic bridge run is more fun than you can ever have on New Years Day.

6.  It’s a great way to start the new year

5.  The views are incredible!

4.  Many of your favoriate coaches will be there

3.  You’ll be a part a long standing Cave tradition and history

2.  It’s super easy to sign up, just follow this link:

AND the best reason is…………....we can’t do it with out you!


There will be CF classes this week!

Tuesday, December 23rd, 2014

Do you have CrossFit-enthusiast friends visiting for the holidays? Then bring them to The Cave, because there will still be CrossFit classes! We welcome all experienced Crossfitters for a $26 drop in fee.

Here is the Holiday schedule:
Dec 24: Morning classes only for the “12 Days of Christmas” WOD
Dec 25 - 31: 9 a.m. only (this includes Christmas day)
Jan 1: 7th annual Epic Bridge Run (

Full schedule resumes January 2nd!
Thank you for being part of our community, and h
appy holidays!


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:
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.

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!


Friday, October 31st, 2014


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: 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!