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Thursday, October 22nd, 2015

This Friday is our first pre-Open event starting at 5:00 p.m., and we are hoping to see everyone there. Remember that this is a free event, open to all our CrossFit members regardless of what payment plan they are on. Please RSVP to so we can prepare for your attendance!

A few questions have come up since our original announcement:

  • Do I need to register? No, but we’d love to get an accurate count of who is attending. Again, please email if you plan on coming.
  • Should I work out that morning? No, but if you want to come in and stretch, mobilize, or do some WOD recovery yoga, we’d love to have you.

Below is the original description of our pre-Open event in case you need a refresher. The coaching staff is extremely excited for this, and we are hoping to see as many of our athletes there as possible. If you have any other questions, please let me know by e-mailing

Original Description

The 2016 Reebok CrossFit Games Open is just around the corner! Many in our community mark the event as a fitness goal, and we want to do everything possible to help them achieve those goals. Once each month in October, November, December, and January, we will get together for a movement clinic and an Open-style workout. The first one happens thisFriday, October 23 at 5:00 p.m. in place of our normal class schedule.

Here’s our plan:

  • Build each month’s session around movements that were featured in previous Opensthink snatch, pull-up, toes-to-bar, muscle-up, rowing, etc.
  • Warm up together, outline a mobility strategy, spend around 30 minutes practicing technique, and draft homework to help progress.
  • Finish with a past Open workout (or a scarily similar one)run in heats, with movement standards and partner judging.

Each gathering will last about 90 minutes, depending on the number of workout heats. Timelines are flexible so that we can answer questions and help as many athletes as possible.

Please plan to participate in our first event on Friday, October 23 at 5:00 p.m. We’re kicking it off with the snatch and split jerk.

We hope to see everyone there!

John Main

Come and join the Cave Warriors in our first entry into the Spartan Games!

Sunday, July 5th, 2015
download-1Come and join the Cave Warriors in our first entry into the Spartan Games! This is a 3 mile event held WITHIN AT&T Park, enabling competitors to compete across the whole of the stadium - from infield to bleachers, changing rooms to outfield. There are 20+ obstacles/exercises spread across the 3 miles - a bit like the Epic Bridge Run.
Julian Aldridge is organizing the team. To register click here:
And make sure you join ‘existing team’ - as in Cave Warriors
The more the merrier!

The Mental Side of Athletics Injuries

Tuesday, May 5th, 2015

1010234_673068209386082_549566797_nThe mental challenges you endure after an injury can often be more frustrating than the physical pain. Recently, I wrote a post challenging our community to avoid injuries. Injuries can still happen, however, so this post focuses on the mental challenges of having them and the process of channeling their effects productively.

You’re injured. Even with the best training, strategies, and perfect form, it happens. You can’t change it; you can only move forward. But how?

For me personally, moving forward begins with patience, determination, and valuing what I have. Focus on what you CAN do, not on what you can’t. Injuries can feel like nightmares, because most are not easy to cope with. They can be constant reminders of our new weaknesses, naturally leading to feelings of anger and frustration. However, once you refocus and take control of your overall outlook, you will already have taken a huge step in making the most of your recovery.

Have patience with your body, but also have patience with your mind. It’s okay to feel sad. Allow yourself to mourn and feel whatever loss you are experiencing. While feeling is an important part of the healing process, it’s also important to stay as positive as possible. Be patient with the process while maintaining your determination to become better and stronger. Use this opportunity to rebuild the foundation of your body and strength, and come back even better than before!

I strongly believe your mental attitude is everything when dealing with an injury. When positive, your attitude can speed up the healing process and lessen your emotional pain. I also firmly believe that negativity will slow down the rehabilitation process, making you miserable. (I don’t have any scientific research to quote here, just my own experience.) As a lifelong athlete with more than my share of sports injuries, believe me when I say that it’s all up to you. Negativity about your situation will only bring you down and possibly worsen your symptoms, while patience and determination will reward you every single time.

Practice your skills and/or routines mentally. On a daily basis (only 5 to 10 minutes at a time), use mental rehearsal to see, hear, and feel yourself performing in your sport, executing each movement flawlessly with perfect timing. Regular mental rehearsal of your skills will keep your neuromuscular connections activated, ensuring a quicker and easier transition back into your sport when you are able to actually begin physical practice again.

Similarly, try daily to spend 5 to 10 minutes imagining your body beginning and continuing to heal. “See” in your mind’s eye a healthy supply of red blood cells surrounding the injured area and facilitating the mending process. Again, I can’t scientifically prove that this will speed up your healing. I can promise, however, that you’ll feel less helpless, more in control, and much more positive. These attitude changes in themselves will speed up your recovery.

Lastly, please be conscientious about your physical therapy and follow your doctor’s advice closely. Your physical therapy will actually work in conjunction with your mental recovery. Remember that healing is a process, so don’t cut corners, looking for the quickest exit. Work just as hard during your rehabilitation as you do in your training. You’re still an athlete.

And don’t forget to talk to us, your coaches and your community. We are here to help.

Masters Qualifier & New Classes in May

Saturday, April 18th, 2015

the-cave-logo-crossfit-onlyCongratulations to our Masters qualifiers: Mark A, Martin H., Rich L., and Michael S. These talented athletes finished in the top 200 in the world in their divisions and now advance to the four-day online Masters Qualifier beginning on Thursday, April 23 at 5 p.m. Once the workouts are released, the athletes will have until 5 p.m. PT on Monday, April 27, to complete all the workouts and submit their scores. The top 20 athletes in each age division at the end of the Qualifier will advance to the CrossFit Games. Our Masters athletes, examples of hard work and dedication, are inspiring to watch. Congratulations!

New Classes in May

One of the extraordinary things about CrossFit Marin is that your staff listens closely to the community, weighing your suggestions and criticisms. You all spoke loud and clear on this one! Starting May 1, Sunday afternoon CrossFit classes are moving to Sunday morning at 9 a.m. and 10 a.m. Come on in, train, and get an early start to your day.

As an intern, Ron worked hard, listening and learning, ultimately earning his own CrossFit classes! He’s coaching the new 5:15 a.m. class on Tuesday, as well as the existing classes at 6:15 a.m. and 7:15 a.m., along with Thursday’s 5:15 a.m.and 6:15 a.m. classes. Ron’s patient yet encouraging style makes him the perfect addition to our coaching staff.

Sadly, we must bid farewell to a longtime CrossFitter who has been a wonderful member of our Cave community. Ian Nickels is moving and will no longer be training at The Cave. But we can’t just let him go without a final workout! Join us the morning of Saturday, May 2, as we’ll have a farewell WOD for Ian. Bo is planning some special programming just for the day.

Keep up the fantastic work everyone. As athletes, you continue to inspire each other, your coaches, and your community every day.

Questions and/or comments? I’d love to hear them.



15.4…The Recap

Saturday, March 28th, 2015

crossfit-154-open-workout“15.4 is…going to follow this rep scheme.” David Castro takes out a marker and writes on the whiteboard. “(3, 3) (6, 3) (9, 3) (12, 6) (15, 6) (18, 6) (21, 9) (24, 9) (27, 9) etc.”

Well, that’s certainly new. But what are the movements that will be accompanying this rep scheme?

“The first movement is…push-ups.”

What?! Looking out across the CrossFit floor, I saw many confused faces. But, knowing Castro and his flair for drama, something was coming…

“The second movement is…cleans at 85lbs. 15.4 is…wait, wait, wait. We do have a scaled option this year, let’s take advantage of that.”

Oh boy. Here it comes.

“The first movement in 15.4 is really handstand push-ups. The second movement is cleans at 185lbs for the men, 125lbs for the women. As many reps as possible in 8 minutes.”

For the RX division, there weren’t that many cleans, but they were certainly heavy. Many athletes achieved singles while others were looking for a PR on their cleans. The real work was the handstand push-ups. HQ’s new movement standard for handstand push-ups required your feet to pass a line. This was challenging and caused the phrase “no rep” to be used more often than not.

The athletes that did the best broke up their sets and tried to keep moving without reaching failure until the end. If anything, people were more limited by the skill challenge and the weight of the cleans rather than their cardio.

The scaled division was accessible to everybody that was unable to do handstand push-ups. The 10 push press/10 cleans at a medium weight let athletes storm through as fast as possible. Even though the workout was only 8 minutes long, it definitely challenged our cardio as we worked hard to alternate between the two movements.

HUGE SHOUT OUT goes to Jayson N., who achieved his first handstand push-up!!

Shout outs:
Sera got the highest female score in the gym with 107! Can’t forget about Daniel T’s amazing 1 clean. Stephanie R’s first attempt score was 5, but she improved it to 14! Same thing for our teen girl Caitie B. whose 2nd attempt score was significantly higher than her first. Karen L. deserves honorable mention because handstand push-ups are a HUGE mental challenge for her. She worked hard this year and posted a competitive score. Don’t lose faith Karen! Your muscle ups are coming! AND Jeff P. PR’ed his clean!

Other highlights include Mike T. and Margo T. showing GRIT! Chris B. really worked hard on this one. How about Patrick C. was amazing for doing this workout while his 8 year old son screamed at him from the kitchen. Steve V. also posted a HUGE score. AND ROGER USED THE WALL!
The best story belongs to Joe W. When he recorded his score on the games site, he accidentally chose the wrong affiliate therefore, his score was invalid. We learned of the mistake at 4:40 PM on Monday, which led to a mad dash to make the 5 PM deadline. In a shocking turn of events, after reaching out to CrossFit HQ Monday night, they decided to allow Joe’s score anyway.
All in all, once again this community showed how united, strong, supportive and FIERCE we are.

15.5 prediction: Thrusters, box jump up and over, and pistols. Yes, I’m sticking with the pistols. Well done everyone!

15.2 The Recap.

Tuesday, March 10th, 2015

Since its second year in 2012, the CrossFit Open has included a repeat workout. These reappearances give us a chance to see how much progress we’ve made throughout the year. This year’s repeat was last year’s 14.2, an unforgiving couplet of overhead squats and chest-to-bar pull-ups. A few people were discouraged when the workout was announced. Common questions we heard on the floor included: “I can’t get into a full-depth overhead squat.” “The scaled option is still a regular pull-up?!” Despite the uncertainty, our members showed up and gave their all and many were pleasantly surprised with the results.

There are about 20 (give or take) athletes, who competed last year and had the opportunity to see if they had made any improvements over last year. In an overwhelming number, most of you absolutely killed your previous year’s rep count. This is a great testament to the strength, development, hard work, and dedication to the programing. You do not get stronger without doing the work. We had a large number of you, who did the workout for the first time, both RX and scaled, all of whom had great results. I was very proud of all of you once again, for coming together as the CrossFit Marin community rooting each other on and putting up some impressive numbers. We even had great numbers posted by our Teen division!
To Rich Lefurgy, who came in first in his age group in our region, 21st in the world!
Another highlight of the week was watching Sera crush another workout again, she is putting up huge numbers. Michael V’s reverse grip overhead squat were the perfect adaptation for him, and Mark R. even doing an overhead squat at all is exciting. Daniel T nearly TRIPLED his score from last year, Stephanie R performed her first chest to bar pull up and Heather R did her first pull up! More highlights included Narendra’s excitement for scoring higher than Roger, Margo T’s incredible performance and, Joe W tackling chest to bar pull ups. And how about Russ logging 2 open workouts in Row?? Well done everyone.

A true example of not only mental strength, but also fantastic athletic performance, came from our Athletic Director Amanda. She injured her neck a few days prior, and after several days of mobility, chiropractic and soft tissue care and a little luck, she was able to perform this workout and even eked out 3 reps more than last year. Well Done Amanda.

15.3 is just around the corner, I feel wall balls and double unders coming! Don’t forget our Mid-Open Recovery Party on Friday, March 13, starting at 7 PM. Check out our leaderboard!

New Things at The Cave (and they are really exciting!)

Wednesday, March 4th, 2015

unnamed-32015 is off to a great start.
Thanks to the hard work of our athletes and staff, this year is off to a terrific start. We launched a new look, promoted new leadership, and have more events in store. Read on for the latest news…

New Logo & Look
Our refreshed logo was custom-designed in vibrant blue and white to reflect the welcoming, honest, hard-working spirit of our athletes and staff. Response so far has been terrific. T-shirts and other branded goodies will be available for purchase in the pro-shop over the next few weeks.

New Equipment
New equipment is arriving! CrossFit athletes welcomed training on the Glut Hamstring Developer
(GHD) machines. And, arriving soon is a TumbleTrack for the gymnastics and parkour athletes to practice floor routines and tumbling skills. Thanks to Coach Russ for securing these key pieces.

unnamed-4Gymnastics - Open Gym on Mondays at 10 a.m. for ages 2-6
Yoga - Class times have changed to Tuesday and Thursday at 10 a.m.
And, a reminder to be on time to class. Please, no more than ten minutes late for ALL disciplines.

New Summer Camp Schedules
Camp enrollment is now open. Register before April 15th for ninja and gymnastics camps and receive an early bird discount!

New Leadership Roles
Please join me in congratulating the following leaders:

Amanda Norton has been promoted to Athletic Director of all programs including Gymnastics, CrossFit, and Parkour. This management role leverages Amanda’s natural talent for leading teams, fostering community, setting high standards, and ensuring quality across all disciplines at The Cave. Athletes will continue to benefit from Amanda’s experience as a coach for classes, competitive gymnastics and CrossFit teams, and private sessions.

Mikaela Velloza has been promoted to Director of the summer camps, Kids’ Night Out, and birthday event programs in recognition of her innovative and successful management. Students will also continue to enjoy Coach Kaela during regularly scheduled class times.

We will miss Crystal Montgomery as she takes a break from The Cave. We wish her the best on her adventures.

Policy Updates: Adjusted Temporary Leave Credit
The Cave is committed to keeping class sizes small. Because of this commitment, an athlete enrolled in a class often prohibits other students from enrolling in that class. You are paying for the reserved right to come to the classes each month. But, we’re aware that life is complicated and schedules can change suddenly. We offer a temporary leave credit of two (2) consecutive weeks for any temporary leave (vacation, medical, etc.) The credit is 50% of your regular class fee. If you are injured and would prefer to immediately withdraw from your class entirely, please give us a doctor’s note and we’ll waive our fee.
Coming Soon: Summer Hold
We want you back! We’re working on the ability to hold your spot over the summer. No more need to withdraw or gamble on losing your preferred time. Details coming soon.
Join The Cave Team!
Do you know Quickbooks accounting? Are you a graphic or web designer? We need help advancing our systems. Contact Stephanie Parker if you are interested in project-based work.
As a growing business, we’re always striving to improve your experience. Your suggestions and feedback are always welcome. Ping me at

A short History lesson: Presidents day

Monday, February 16th, 2015

us_presidential_seal_1945_eo_picturePresidents’ Day is an American holiday celebrated on the third Monday in February. Originally established in 1885 in recognition of President George Washington, it is still officially called “Washington’s Birthday” by the federal government. Traditionally celebrated on February 22—Washington’s actual day of birth—the holiday became popularly known as Presidents’ Day after it was moved as part of 1971’s Uniform Monday Holiday Act, an attempt to create more three-day weekends for the nation’s workers.

While several states still have individual holidays honoring the birthdays of Washington, Abraham Lincoln and other figures, Presidents’ Day is now popularly viewed as a day to celebrate all U.S. presidents past and present…… and a day home w/ the Kids!  Enjoy the day.

All Cave classes run as usual

Throwdown 2015

Saturday, February 7th, 2015

20150131_cave-throwdown_068Throwdown 2015 — The Wrap Up

It would be impossible to summarize what an extraordinary day last Saturday was, but let me begin by thanking all of YOU who helped make it happen.  Thank you to all the volunteers, spectators, athletes and sponsors!

This community brought it, and in a big way. Every single person contributed to the amazing energy and enthusiasm in the air.  We laughed, we cheered, we cried, we celebrated!  The sportsmanship was off the chart, the camaraderie and admiration of the day was palpable. Thank you all.021a

I spent most of the day behind the scenes and was unable to witness all of the inspiring performances.  I am incredibly grateful to our photographers for their stunning pictures that help me relive the day.  Thank you Den Bell, Philip and Alan for sharing your impeccable talents! The pictures are outstanding.

Final results can be seen here:

I would like to clear up a confusion about the RX winner, that Sam himself brought to my attention:

030aThe final positioning shouldn’t take anything away from all their hard work and accomplishments, however, when Sam brought the results of the 2nd workout to my attention it did change the final standings.  After I reviewed all the entered scores for every athlete and talked with the judges, we did confirm there was an error that change the final results (but not who would have made the finals).  For RX men only:

3rd place is Sam,

2nd place belongs to Michael Schinner and

1st place goes to Thomas.

Congratulations athletes!  We are all so proud of you!

Some highlights of the day include:

  1. Fergal running with the sand bag.  He was so incredibly far ahead of the pack…it was stunning.20150131_cave-throwdown_177

  2. Wesley’s handstand push ups — they were all strict and unbroken! CRAZY.  His entire performance in the 7 minute AMRAP of WOD 1 was outstanding.

  3. Sandy Shepard’s push up modification.  What a great way to train for push ups — a black band across 2 J hooks on the bottom.

  4. Mark Anderson getting to the burpees in his 3 minute AMRAP!

  5. Jason Rosenbaum going for it in his clean and jerk.

  6. Michael Valencia.

  7. Sera and Chelsea joining the RX women in WOD1.  How much do you love the flying ponytails picture?

  8. Roya’s grit on the pull ups.  You did it baby!!!!

  9. Justin’s amazing attitude when WOD 3 was just not agreeing with him.

  10. The RX women, every time and….

20150131_cave-throwdown_158Find a new favorite in the athlete’s bag? Here are the links to all the great goodies you had in there: ReviveRX, Paleo Sweet Tooth, Sacred Chocolate, Caveman Cookies, Fashletics, Paleo Meals To Go, Paleo Magazine, Larabar, Rise Bar, Simple Squares, Whole Foods San Rafael, Exo bars, Kind Bars, AMARA, and Mammoth bars

A few extra thank yous:

Thank you Martin for generously lending us your rower.

Thank you Ehren for testing the WODS.

Thank you Bo for bringing your amazing micro brew.

Thank you Karen for the most meaningful clipboards on the planet.

Thank you Zev for being the best score sheet runner EVER!!!!

Thank you Dave for running equipment all day and making me look good.  He really is my better half.

And thank you Amanda and Roger. I’ve been pushing for this event since day 1 and you finally said YES!  You guys let me run this show, and do it my way. Thank you.

Please take a moment to visit our sponsors’ websites Juice Alley, Recharge S.F, , Sports Authority S.A. Elite, WOD Recovery Yoga , Keelan Chiropractic & Wellness Center. AES Construction

If you happen to need their services, please consider them.  Without their support this event would never have happened.

SO, who’s signed up for the Open?

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.