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Archive for the ‘CFM’ Category

This Week in The Cave

Monday, September 8th, 2014

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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

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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.

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)

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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)

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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)

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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.