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Archive for the ‘CrossFit Games’ Category

This week in The Cave

Monday, July 28th, 2014

A fantastic group of guys

A fantastic group of guys

Congratulations to Coach Bill!

Bill Berry made a HUGE statement at the CrossFit Games last week!  He came in 14th in the Master division, and showed the true spirit of a champion!  Great job Bill!  We loved cheering you on and watching you get after it.  We are all so  proud of you!!  Roger’s series of recaps of Bill’s events begins here: http://www.inthecave.com/blog/?p=10830

It is with deep sadness that coach Bill is leaving us to be closer to his family on the east coast.    We’ll be having a goodbye party for him at The Cave on Saturday, August 2nd starting at 5:30pm.  Please join us in celebrating Bill and showing our love for him.  Also, please take a moment to read his farewell letter here: http://www.inthecave.com/blog/?p=10760
wod_recovery_yoga2-1Yoga is coming to The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:

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

Fall Class Registrationgroup_photo
Yes, it is only mid-summer, but it’s already that time to begin planning for the Fall!  Classes fill up super fast in the Fall, so 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.
muscleup-goodCrossFit Trainer’s Gymnastics Seminar
You don’t want to miss this! Spend 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. Click here to register.
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. Click here to register.
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 Games Friday Recap

Friday, July 25th, 2014

First day at the CrossFit Games didn’t disappoint. The individual and team events tested the athletes thoroughly. I won’t go into the details of the workouts. They can all be viewed here on the games site. The “Frantasy” workout was one of the most grueling team events I’ve seen. Most of you all know what pushing a sled feels like from the prowler pushes. Now, go do Fran as hard as you can, then push the prowler around a bunch. Or, start by pushing the prowler around, then do Fran, then push the prowler some more. That is pretty much what the team event was like. So each team member had to do some variant of Fran and push the sled a total of 200 yards. Shortly after those two events were done, they had to do a team total max deadlift, followed by… wait for it… Another sled push. The team athletes are going to be hurting tomorrow.

The most impressive feat of the day had to be Camille doing the pull up phase of the 21-15-9 complex completely unbroken. She was the only individual (male or female) to do this. So she completed 8 pull ups to 7 chest to bar pull ups to 6 bar muscle ups unbroken. Then again with 6-5-4 and 4-3-2 respectively.

Games Final - 2014 CrossFit Games

Thursday, July 24th, 2014

The final for the 60+ men was 100m run, 7 chest to bar pull ups and 5 snatches at 115lbs. This was a sprint. In fact the first place finisher completed the workout in less than 1 minute. Bill executed the workout very well. No missed reps, unbroken pull ups and a good pace on the snatches. The field was close. Bill finished in 13th. Only 9 seconds faster would have been 8th. He finished the event in 14th place overall.

It was quite a week. We are very proud of Bill. He held up incredibly well over the weekend. The foot held up great today. We’re going to keep tabs on it, but it didn’t bother him in the workouts today. We’ll see you all in the gym next week. Bill appreciates all the support and cheers. The masters competitors are a great group of guys. I always enjoy watching their interactions, and how they approach the competition. Superb sportsman’s ship.

Down and Back is Behind Us - 2014 CrossFit Games

Thursday, July 24th, 2014

The masters chipper was a variation on the regionals chipper. 40 box step overs, 20 toes to bar, 40 wall ball, 20 dips, then back to the wall ball and repeat everything. This was just a matter of setting a pace and keep moving. The event had a 21 minute cap and most athletes in Bill’s division completed the workout. The pack was pretty tight aside from the leader Scott Olson. He dominated finishing a full two minutes ahead of second place. Bill got going and kept a great pace. He did get no-repped a lot during the workout and the judge gave some confusing instruction during his last set of wall ball. Bill finished 17th in this workout keeping him 14th overall. We are looking forward to the sprint final. It should be a good workout for Bill.

Event 6 Medball/Burpee Done - 1 More Day

Wednesday, July 23rd, 2014
Bill in a position we are all familiar with

Bill in a position we are all familiar with

Medicine ball clean over the shoulder... 50lb ball

Medicine ball clean over the shoulder... 50lb ball

Bill was feeling a little down after the workout this morning. He felt he could have done better, but don’t we all sometimes. Additionally his left foot is bothering him a little bit. We’re not sure when it happened, but his arch is cramping and is tender, you may see this exhibit in the first event tomorrow. We’re getting work done to get everything as good as possible.

Event 6 was 21-15-9 Medicine ball clean over shoulder/burpee. We knew this was going to be fast, but it was a whirlwind. Pretty much the entire field got started and set a good pace. This pace did not slack through the entire workout. There were a few outliers in the front and at the end, but finishes in the middle were in rapid fire, and a few seconds could mean multiple places in the rankings. Bill got no-repped right at the end on the burpees, but finished strong. He ranked 14th on this workout leaving him 14th overall. We have a chipper tomorrow morning then a second workout that has not yet been announced. We hope to find out at the athlete briefing at 5:00.

Event 5 Done - CrossFit Games 2014

Wednesday, July 23rd, 2014
First several sets of jerks unbroken

First several sets of jerks unbroken

This year the workout is just called “2007″. At the 2007 CrossFit Games it was called the “Hopper Workout”. Literally created at random at the games in front of all of the athletes, coaches and spectators out of a large drum filled with marked balls. A row followed by 5 rounds of high volume pull ups and heavy jerks. 135lbs was the weight of the jerk, which in 2007 was considered on the higher end.

For the 60+ masters men the workout was 1,000m Row followed by 5 rounds of 15 pull ups and 7 push jerks at 115lbs. Bill started this event in 13th. The plan was to maintain a sub 2:00 pace on the row, then keep to sets of 5 for the pull ups and do the jerks unbroken. We knew that this one would be tough because it is long, and Bill can struggle with high volume pull ups, particularly in a competition environment. He was right on plan and within the top 10 for the first couple of rounds. Fatigue started to hit in round 3 and his pull ups sets had to be adjusted. The later rounds affected many of the men so Bill was holding on well. Unfortunately later in the 4th round and into the 5th round systemic fatigue really slowed Bill down. The 16:00 time cap (4 minutes shorter than the cap in 2007) was called and Bill had 2 reps to go. Bill finished 15th in this event, which fortunately keeps him in 13th going into the next event. We’ve got medicine ball over the shoulders and burpees next. Keep posted.

Run/Rope Climb - 2014 CrossFit Games

Tuesday, July 22nd, 2014
Bill getting up the rope

Bill getting up the rope

The 4th master’s event in the 2014 CrossFit Games was a run/rope climb. Athletes had to perform 5 rounds of 400m run, 14 ft rope climb. Bill had his rope climb dialed in going into this event, but middle-long distance runs have always been a struggle for him. First round Bill finished the run in about 1:45 (ahead of his 2:00m/400 mile pace). Hit the rope climb and continued on. Throughout the workout he stayed in the middle of the pack. He actually struggled a bit on the rope climb letting his feet get away from the rope, but passed some of his competitors on the run, which he has never done before in a CrossFit Games level competition. Bill finished the workout strong in 11th place on the event. This leaves him in 14th place going into tomorrow.

Overhead Walking Lunge and Sled Drag Done - 2014 CrossFit Games

Tuesday, July 22nd, 2014
Bill in the overhead walking lunge

Bill in the overhead walking lunge

Bill leading the pack in the sled drag

Bill leading the pack in the sled drag

Two more events down. The overhead walking lunge was a walking lunge with a 50 lb medicine ball overhead for as much distance as possible. You had two minutes to complete distance and dropping the ball ended your attempt. This was a tough event and except for a few outliers most athletes dropped the ball around the same time, so those that moved a bit faster, got further. Bill ended 17th in this event with 8ft. The athletes were then allowed a 1 minute rest, and then performed a 100yd run with a 45lb sled. This was a thrilling event to watch. Bill took off fast getting ahead of the pack. He ended up 2nd in his heat and 7th overall on the sled drag event. Bill is currently in 13th place and resting up for the run/rope event.

Deadlift Ladder Complete - 2014 CrossFit Games

Tuesday, July 22nd, 2014
Bill Berry Picking up 355lbs at The 2014 CrossFit Games

Bill Berry Picking up 355lbs at The 2014 CrossFit Games

The first event of the 2014 CrossFit Games Masters competition was a deadlift ladder. The men’s 60+ category started their lifts at 265lbs moving up in 20 or 30 lb increments on a 30 second lift cycle with a 10 second rotation. We knew Bill was able to pick up the 335lb bar, but were not sure about the 355lb bar. He has been steadily increasing his lifts in training, but hadn’t done 355lbs in a long time (several years ago he hit 375lbs at the end of an astronomical PR streak on his deadlift). The event started and we watched as the men got to their lifts. After several competetors it became clear that Bill was going to need to make 355lbs to do well in this event. He picked up the 335lbs with relative ease. The next lift came up and he picked up the 355lbs solid. We were not sure if he was going to try the 375. The rotation was called and Bill opted to just hit the 225lb tie break weight for as many reps as he could. This finish puts him in 12th at the end of the first event. There are a lot of strong guys out there with several athletes making over 400lbs. A great start for the week. Next event comes up at 12:15pm. Watch the stream!

Bill’s heat times for today.

Tuesday, July 22nd, 2014

Bill’s heat times for today.
Deadlift ladder: 9:20am
Overhead lunge/Sled drag 12:15pm
Run Rope 2:55pm
live feed: http://games.crossfit.com/

GO BILL!!!!
Bill going for a max.