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Archive for the ‘CFM’ Category

5 Post CrossFit Yoga Poses for GHD Sit Ups

Wednesday, July 9th, 2014

In the CrossFit community the GHD Sit Up is officially called the “Glute-Ham Developer Sit Up” but unofficially you might dub this the “ab crusher.” It is a powerful movement that should be approached with caution but shouldn’t be removed from your training.

When this sit up is done correctly, lowering down and then forcefully contracting the quads, straightening the legs and essentially whipping yourself back up right, little or no pressure will put on the low back and the abdominals will get a mighty good workout. What’s amazing about the GHD Sit Up is that during the actual movement, your legs seem to be doing most if not all of the work. In reality, while your legs are working hard and your hip flexors are helping to draw the spine up, it is the abdominals that actually stabilize and bring the torso upright and get the biggest workout.

For those of you who have done GHD Sit Up, the days post WOD are brutal. This particular sit up is a huge contraction of the anterior chain since the body goes past horizontal and is unmatched by any regular sit up. Not only does this movement work the Rectus Abdominis or “six pack abs,” but the Transverse Abdominis as well, which is key in stabilize the core for other movements like Front Squats or Snatches.

These 5 Post CrossFit Yoga Poses for GHD Sit Ups are meant to gently stretch the abdominals to restore normal flexibility and movement back into the anterior chain. Some of these poses might not be accessible because of soreness but do the ones you can.

*Tip: Go slow. Slow might be all you can manage the day after a few rounds of GHD Sit Ups, but either way, gently make your way into these yoga poses and hold for up to 30 seconds while you breath in and out through the nose. I would also recommend performing the stretches in the order shown below, as it will gradually restore movement back into your mid-section and prevent over stretching.

1. Salamba Bhujangasana (Sphinx Pose)

Profile BW

Start on your belly. Come onto your forearms slowly keeping the elbow under the shoulder. Press the palms firmly into the ground and let the chest gently drive forward and up. Allow the hips to relax while keeping the tailbone reaching towards the heels. Breathe and allow the breath to invite the body to relax and receive the stretch.

2. Bitilasana (Cow Pose)

Profile BW

Start on your hands and knees with the knees under the hips and the hands underneath the shoulders. On your inhale, allow the tailbone to reach towards the ceiling, the belly to drop towards the ground and the chest to move forward and up. Think about arching your spine stretching out the front body.

3. Urdhva Mukha Svanasana (Up Dog)

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Starting Sphinx Pose, walk the hands towards the hips straightening the arms. The hands should be underneath the shoulders. Press down through the palms and tops of the feet to allow the hips to slowly lift of the ground. Feel the chest move forward and up through the gateway of the shoulders as you lengthen your tailbone towards your heels. Breathing here for 15 seconds and then relax and repeat.

4. Anjaneyasana with Side Stretch (Low Lunge Side Stretch)

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Starting in a low lunge with the right foot forward, the front heel directly under the front knee and the back toes un-tucked, allow the hips to relax towards the ground as you feel the hips hug together. The frontal hip points should be parallel to the front of the mat. Place your right forearm on your right thigh for stability, lift the left arm up and over to the right feeling a side stretch along the left side. Hold and breathe here for 30 seconds. If you have the space in the side body, you can gently turn the chest up towards the ceiling to feel the stretch through the hip flexor and front of the belly.

5. Ustrasana (Camel Pose)

Profile BW

Start kneeling with the knees hips distance. Placing the hands on your butt (no joke) roll the shoulders back and down and squeeze the shoulder blades together. Lift out of the side body and while keeping the hips moving forward, start to send the chest up and back. You have the option to reach the hands towards the heels but make sure you continue to lift the chest up while keeping the low back long. Breath here for 10 seconds, slowly come up by placing one hand on the butt and lifting yourself back up and then repeat 3 times.

Stephanie Ring
Creator of EndureYoga
*Yoga for Improved Athletic Performance*

This week in The Cave

Monday, June 30th, 2014

Amanda_BillPlease note that The Cave will be CLOSED on FRIDAY, JULY 4TH. All classes (*EXCEPT CrossFit at 9am and 10am) are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Thursday, 7/3,  Saturday, 7/5, and Sunday, 7/6. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Changes to CrossFit programming:
Bo recently announced some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!
Help send Bill and Amanda to the Games!
We’ve started  a crowdfunding campaign to help send Bill and his coach Amanda to the CrossFit Games in July. Please donate by going here: http://www.gofundme.com/aau608 Thank you so much!

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

summer-parkour-campsfinal-1

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!
Gymnastics:  July 28- August 1
Youth Camp:  August 4-8
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

August 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

This Week in The Cave

Monday, June 23rd, 2014

experimentnight_webPlease note that The Cave will be CLOSED on FRIDAY, JULY 4TH. All classes (*EXCEPT CrossFit at 9am and 10am) are cancelled for that day. The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Thursday, 7/3,  Saturday, 7/5, and Sunday, 7/6. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.

Kids Night Out!
The time has come to take the night off and drop your children off with us at The Cave!  Next Saturday, June 28th from 5:30-10:00PM is the night you have all been waiting for - Kid’s Night Out, Experiment Night!
Click here to register

Help send Bill and Amanda to the Games! We’ve started  a crowdfunding campaign to help send Bill and his coachAmanda_BillAmanda to the CrossFit Games in July. Please donate by going here: http://www.gofundme.com/aau608 Thank you so much!

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!

Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.) Gymnastics:  July 28- August 1
Youth Camp:  August 4-8 Gymnastics:  August 11-15 Parkour:  August 18-22 REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD
Challenge WOD #5 was announced yesterday, read about it here, so get it done by next Sunday! Want to know more about Challenge WOD? Check this out!

Changes to CrossFit programming:
Bo announced this week some exciting changes to our CrossFit programming!  We now offer 2 parallel tracks during classes: Fitness and Performance.  Read all about it here!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

The beginning of my regionals recap by Amanda Norton

Friday, June 20th, 2014

amanda_nameWhere do I even begin?

Regionals was way more than a weekend.  It was the last 6 months, and will continue to be the next 6 months.  I can’t believe that all the event’s build-up has come and gone:  The training, the Open, the doctors appointments, the week before, the weekend of, and now the ride after.  I want to hang on to as much of this as possible!

Before I can even start telling my side of the story, I have to start by thanking Bo.  He was an amazing coach and supporter through and through.  I have him to blame for a lot of my success and am so thankful he was willing to be my coach.  I don’t think I whined too much…

I also have to thank my 3 Wise Men - Roger, Bill, and Rich - for always being there for me, asking what they can do to help, and seeing me through to the end.
Dr. Gina K., who I have visited every week for the last few months, saved me!  Thank you for helping me not worry about myAmandabits.
My amazing co-workers who put together a killer “Regionals Survival Kit”, and found ways to cover me when I was gone.
My loyal workout buddies who always show up and push me to do better, try harder, go faster.
And everyone around the community that has seen me through this amazing process. You guys are such an amazing community of people.  I am so thankful to be surrounded by all of you every day.
I didn’t make it to Regionals last year.  I was distracted, inconsistently training, and ultimately fell just short of top 60.  I was pretty bummed, but what could I expect?  I hadn’t been serious about making it because I wasn’t serious about training.  I wanted to be - really really badly - but other things were in the way.
Later last year when I went down to the CrossFit games with Bill, I was truly inspired.  Bill and I later had a conversation when he told me that he thought I could do great things.  I don’t know exactly what it was, but after Bill and I had that talk, I realized I wanted to give it a shot–a real shot.
So I started training with Bo in the evenings.  Nothing fancy, just regular CrossFit.  Then, I asked Bo if he wanted to compete with me in September.  This was the catalyst for things getting serious for me.  We trained, at least 5 days per week and always did extras.  The beauty is that there was no rhyme or reason to what we were doing.  We would finish a workout and come up with something else to do on the fly.  We had fun, and pushed each other hard.  I’d like to think that we were pretty neck and neck for who was winning the most workouts.  His strengths were my weaknesses, and vice versa.
By simply showing up every day, going to class and doing a little extra, I felt like I was on fire!  My strength numbers went way up and I got faster at almost everything!  It was crazy.  All it took was an inspiring conversation and some old fashioned consistency.  Compared to last year, I am a totally different athlete today.
As many of you know, Bo and I participated in a few more competitions and just kept training.  Then, it was time for the Open.  Bo told me that if I really wanted to, I could be top 20 in the region.  No pressure or anything…
To reference some of my whining (found in previous blog posts), the Open did not go as I planned.  I made mistakes, I ripped, I got no-repped…I even fired my judges, and then rehired them.  It was not the Open I imagined.  But, by some good fortune, I placed 38th at the end of it.  At this point, amidst my frustration and disappointment, I just wanted my spot.  I had left the top 20 idea far behind.
My goals for Regionals were simple:  1) Don’t finish last; 2) Do all of the workouts; and 3) Have a good time.  I was satisfied with the fact that I was even participating.
Day 1 announcement: Hang squat snatch, handstand walk, Nasty Girls.  I was so excited!  I could do all of these things, and some I could actually do pretty well.  I got REALLY excited.

Day 2 announcement: Strict HSPU, heavy front squats, legless rope climbs.  Things I suck at!  Things that might shut me down.  I felt quite low…

Day 3 announcement: Chipper, pull-ups and overhead squats.  Not so bad - a grind, but doable.  I was uninspired…I just felt blah.
I had 2 months to train all of these skills.  Some of it went well, and some of it not so much.  I was able to learn how to do strict HSPU and legless rope climbs.  My handstand walks were terrible.  I felt I was just mediocre at everything else.
Then the first region competed.  I did the math and started gathering trends.  It looked like I could actually do relatively well if the trends continued throughout the other regions.  But, I didn’t tell anyone my secret number because I didn’t want to disappoint myself if it didn’t happen.  I predicted that if all things went exactly how I practiced them and slightly better, I could at best finish 15th.  But, then I thought that realistically, I would be in the 20’s.
Amanda_RegionalsMy nerves were tight until about 3 days before Regionals.  I wasn’t nervous about competing, I was just anxious about being able to actually implement everything I practiced.  My confidence was low because I had things like strict HSPU to worry about.  I remember having a conversation with Kelly Starrett during our regular Monday afternoon chat, when his kids are in the gym.  We talked about not defining yourself by your worst skill.  ”Don’t define myself by strict HSPU” sounded like a great mantra to recite to myself!
Finally, it was the week of Regionals.  People kept asking me if I was ready.  At that point, I was just ready to do it…let’s get this party started!  I had trained hard, rarely missing a day…it was going to be what it was going to be. The one thing I DID know was that I had an awesome support crowd.  I could succeed or fail, and it would be okay.
I didn’t have to compete until after 12noon every day, which was relieving.  I could eat, sleep, wake up, drink coffee, do some foam rolling and casually get ready.  There was no stress or pressure to wake up early.  I was ready…
Stay close, Day 1 recap is coming.

This Week in The Cave

Monday, June 9th, 2014

campfire-night3_webKids Night Out

Forget about the babysitter and bring the kids to The Cave!  They’ll get exercise, have lots of fun and enjoy a healthy dinner.  This week’s theme is Campfire Night.   Register on-line or call (415) 927-1630.  $35 in advance or $45 at the door.

Summer Camps

Have you made summer plans for your kids yet?  The Cave’s summer camps are perfect for any age and any level!  Our coaches will challenge your child at her level while making sure they are safe and having fun.

summer-parkour-campsfinal-1

If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!
Gymnastics:  June 16-20
Ninja:  June 23-27
Team Gymnastics:  June 30-July 3 (This training camp is for Level 3+.)
Gymnastics:  July 28- August 1
Youth Camp:  August 4-8
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

Challenge WOD

Challenge WOD #4 was announced last night, read about it here, so get it done by this Sunday! The third challenge WOD is complete, great job to all those who participated. Want to know more about Challenge WOD? Check this out!

CrossFit Trainer’s Gymnastics Seminar

amanda_muSpend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults.

SAugust 9, 2014 01:00PM to 4:00PM

Member cost: $70.00
Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants, so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar

Spend 3 hours with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.

August 9, 2014 04:30PM - 7:30 PM

Member cost: $70.00

Non-member cost: $75.00

To register, use the “Register” link to sign up for just this seminar.  This seminar is limited to 20 participants so sign up early to ensure a spot. The price listed above will hold up until 10 days prior to the event (July 31) at which time the event cost will increase to $90.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

2014 CrossFit Games Nor Cal Regionals Event 5

Saturday, May 31st, 2014

rope_climbI can not express the excitement that surrounded this event for The Cave crew in the stands. Watching the previous heats there were clearly a few key things about this workout. Managing fatigue was critical because getting a no-rep called on a rope climb is soul crushing. With the ropes set up as they were the last pull to tap the rig involved about a 1′ reach. This gave a lot of the athletes a lot of trouble. Many of the athletes in the first 3 heats didn’t complete the workout. Going into this event Amanda had never fully completed this workout inside the 11 minute cap, so a DNF was possible. Walking out again with the top women in the Northern California region she was stationed right next to Annie Sakamoto in lane 1. Directly in front of us and the crowd. The start of the WOD was called and the athletes headed out for their first rope climb. Amanda was going to climb strictly as much as she could because it is a bit faster than kipping, and in experimenting with kipping Amanda shredded her hands. The first several rope climbs looked relatively easy, but Amanda started to show fatigue mid-way through the workout. At this point she shifted to a very clear cycle, jump to the rope, two pulls, two kips, shift the hand to the base of the top knot, then kip for the rig touch. She timed her rest before each rope climb perfectly and finished the workout in 8:11 10th in her heat, and 18th overall for the workout. A huge accomplishment. We knew day 2 was going to be a tough day for Amanda and she has exceeded expectations. She enters tomorrow in 17th place overall. One more day. Two more workouts.

Sub-Three Minutes with Amanda

Thursday, May 29th, 2014

amanda_mu_1It’s wonderful to look at the CrossFit Games Open leader board and see a bunch of Caver’s names listed and how well they ranked!  However, it’s truly inspiring to see Amanda ranked so high in our region, earning her a visit to Regionals!

Thanks to great programming and hard work, Amanda’s strength and speed gains are remarkable. I have the unique perspective of seeing Amanda as a phenomenal gymnastics coach with my children, a fantastic CrossFit coach, and now as a guide on my fitness career.   She brings the much needed calm, yet motivating and effective demeanor to everything she does.

In the spirit of the sub-three minute series CrossFit HQ has begun on athletes headed to the games, I had my own three minutes with Amanda.

Q: What was your approach this year headed into the Open?

A:  I wanted to make it to Regionals.  I wanted to do it on my own and not receive a special invite.  I didn’t make it last year, and it pushed me to train harder this year.

Q: What excites you the most about Regionals?

A: The journey.  I’m also excited about competing at a higher level.  It gives my training an even bigger purpose, pushes me emotionally, and I hope to inspire others to dig deep in themselves too.

Q:  How are you going to approach this weekend?

A:  Play my game, not anyone else’s and be in the moment. I want to have fun, look back and say, “That was great!”  There are so many ups and downs when preparing for this type of event, but I need to remember to enjoy being there and I love to do this. When it’s over, I’ll look back and see what I can learn from and what I could have done differently.

Q: What are you most worried about?

A:  Strict hand-stand push ups.  I had a mini heart attack when I saw that one.  A few weeks ago I couldn’t do any (at least I never tried), but I’ve been working hard and {I} feel like it’s coming together for me.

Me: Your hand-stand walks look great!  You’re going to crush that one!

Q:  What motivates you?

A:  I don’t like to lose — failure is a big motivator for me.  I’m an extremely competitive person, I like to push myself and seeamanda_mu_2what I’m capable of.  I am also driven by seeing what others are capable of, {inspiring me} to do the same thing, but better. And I don’t want to disappoint anyone.  People are coming to cheer me on, everyone has been so supportive I don’t want to let anyone down.

Q: You were an accomplished competitive gymnast, and I’m sure you would excel at many sports, so why CrossFit?

A:  The coolest part of CrossFit is that it’s the only sport that keeps me interested and intrigued in {learning and} doing new things, pushing me every day.

Amanda, you are an incredible athlete and this community is already so proud of you.  Regardless of the outcome, you can not disappoint us. Go, have fun and get it done!

Go. Amanda.

Challenge WOD #1 Recap

Saturday, May 24th, 2014

The first Challenge WOD has been completed and, man, was it brutal! Hearty congratulations to all those who participated in this killer. Not only did the first Challenge WOD test Cavers’ endurance (oxidative metabolic pathway), but also how well we can ignore the burning sensations in our legs! Personally, between the thrusters and wall balls, my legs were finished. The pull ups allowed a nice break, but the row at the end really made me dig deep and push hard.

Some incredible performances were witnessed, for the Cave community was in complete Beast Mode and proved our athletes’ strengths. A huge shout out to Chris W. for his memorable performance on this WOD, as he clearly pushed himself and posted an impressive time. Shari B. also posted a crazy fast time, and Roger proved he’s still got it with his butterfly pull ups. Bo and Amanda’s times are inhuman and spectacularly display their superior athleticism. While Martin H. is in first place, Mark A. follows closely behind and Ashley R. posted top time for the women.

Don’t forget to complete Challenge WOD #2 before Sunday! Bo will announce Challenge WOD #3 Sunday night also. Posted below is the full leader board. Great work Cavers!

Male

Time

Female

Time

Bo W.

5:35

Amanda N

6:14

Martin H

6:10

Ashley R

8:09

Mark A

7:05

Sera S

8:50

Narendra R

7:24

Shari B

8:53

Ian N

7:29

Leslie C

9:49

Justin C

8:00

Dana H

10:09

Jason R

8:34

Sally R

10:26

Dan T

8:39

Lori e

11:40

Jimmy M

9:16

Kenny W

9:16

Alan R

9:53

Chris W

9:58

John S

10:12

Roger H

11:02

Wes B

11:35

Mark R

12:47

Jason n 13:00

13:00

What’s Happening This Week in The Cave?

Monday, May 19th, 2014

ATTENTION!! Please note that The Cave will be CLOSED on MONDAY, MAY 26TH, in observance of Memorial Day.  All classes are cancelled for that day, EXCEPT CrossFit 9 and 10 am classes.

The Cave will be OPEN for all regularly scheduled classes (in all disciplines) on Saturday 5/24Sunday 5/25, and Tuesday 5/27. If you have any questions regarding Memorial Day hours or any other hours at The Cave, please contact Amy at amy.d@inthecave.com.

cf-games-2014Reebok CrossFit Regionals

Did you know Amanda Norton qualified and is competing at the Reebok CrossFit Regionals?  She’ll be competing from May 30 - June 1.  Regionals is a great way to meet others in the CrossFit community, witness some spectacular performances, and even pick up the latest in WOD wear.  Grab your CAVE shirt and purchase your ticket to come and cheer on Amanda!   Click here for the schedule of events.

Challenge WOD

There are a lot of empty spaces on WOD #2 for Challenge WOD.   This is your last week to get it done, so what are you waiting for??  The second WOD was announced last week, which you can read about right here. Want to know more about Challenge WOD? Check this out!

Kids Night Out:

waterfight531web

Forget the baby sitter and bring the kids to The Cave for Kids Night Out!  They will have a great time playing water games, doing skill work with coaches, and having a healthy bbq dinner — everything a parent would want for their kids night out!  The next KNO is May 31, click here to register. Don’t forget to pack a towel!
summer-parkour-campsfinal-1

Summer Camps
If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:


Let’s Talk About Goals!

Wednesday, May 14th, 2014

Amanda getting the HSPU done

Amanda getting the HSPU done


Goals tend to be very personal to the individual who sets them. Whether you want to squat more, or decrease body fat percentage or achieve a new tumbling pass, every one of us will benefit from setting a goal based on what we wish to accomplish.
Setting a goal for your workout or nutrition program is vital to  success! Setting goals is a great way to analyze your training program, see if it’s working or if you need a course adjustment.  Any one of the coaches here at The Cave are happy to help you set personal goals.
There are a few goals that would benefit just about every single one of us. By making sure you keep these in mind along with your specific goals tailored to you, you can get the absolute most beneficial results from your workout and diet program this year.

1. DRINK MORE WATER

The first goal you should set is to make an effort to drink more water each and every day, especially with the hotter weather approaching. We hear this specific advice over and over again but very few of us actually take it to heart.
Did you know drinking enough water impacts everything from the amount of energy we have on a daily basis, to hunger, our ability to concentrate, and how quickly we recover from workout sessions?  Make it part of your daily routine; carry a water bottle, even two; fill them up every time you see a water fountain and don’t leave home before they’re full again!

2. REMEMBER THE IMPORTANCE OF REST DAYS

You should also be absolutely sure you are resting enough. It’s very easy, especially for the highly motivated to underestimate how much recovery is necessary for optimal progress and to push through fatigue with the thought process that working harder will only make you stronger. This isn’t so. Working harder, when the body can’t keep up, will actually only make you weaker, because when you’re doing additional exercise before recovery has taken place, you’re just further breaking down tissues rather than building them up.
Do this over too long of a time period and you’ll really be facing some dire consequences such as lean muscle mass loss, a slowed metabolic rate, a lowered immune system, and over-training in general.  Trust me, it isn’t pretty.  Make a conscious effort this year to listen to your body more often. This is the toughest goal for me, one that I constantly struggle with.  If there was an “Over Trainers  Anonymous” group, I would be first in line for it !

3. LISTEN TO YOUR COACH

Third, the next important goal that you should set and make a priority during your workouts is:  Listen to your coaches.  It’s essential that you’re always using proper form and your coaches are there to help you.  Listen to them.
If you aren’t using proper form as you execute your lifts, or skill work, there is a much higher chance that you’re not going to work the correct muscles and could very well end up sidelined with an injury.  Once again, trust me– this isn’t pretty. Even if it means you’re lifting lighter weights, using proper form is a must. Listen to your coaches.  They have the wisdom and experience necessary to help.

4. CHOOSE AT LEAST ONE HEALTH GOAL

Finally, you should choose at least one overall health goal. While it’s great to set aesthetic goals that you will be able to see on the outside, it’s also critical to remember the impact of regular workouts and a good diet for the inside.
The big issue for some people who have set an extrinsic, aesthetic goal is that once you achieve that goal, the motivation to keep working out starts to fade. If you set a goal to make  living healthy a lifestyle, you’ll achieve a greater, long-term reward from your effort, which can also help maintain motivation.
If you’ve ever suffered from, or someone close to you has suffered from, a serious health concern or illness, you will likely find that the health rewards really hit home and serve to keep you going when you’d rather not.  If you haven’t suffered from a health concern yet, it would be wise to make a list of all the health benefits that you know you’ll receive from your workouts and look over this list frequently. This will remind you of what you can achieve by sticking with the lifestyle goal.
So, as you plan your training program for the coming months, be sure you keep these goals in mind. Goal setting is one of the most critical things you can do to make sure you see success…and it shouldn’t only happen at New Years!