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THROWDOWN 2015, This Weekend!

Wednesday, January 28th, 2015

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

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

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

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

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

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

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

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

This weekend: NorCal Masters Competition!

Wednesday, January 21st, 2015

ncm2015logoThe 5th Annual NorCal Masters event is coming this weekend, January 24th and 25th, at the Craneway Pavilion in Richmond. The NorCal Masters is an annual two-day competition for Masters Athletes, with age divisions of 40-44, 45-49, 50-54, 55-59, and 60+ in both genders.
The weather forecast is glorious so we encourage you to join us for a fun weekend.  Come watch some amazing athletes over age 40, shop the great vendor village, and cheer on our very own CrossFit Marin athletes! We’ve been awed by their dedication to self-improvement, watching them work very hard on a daily basis, continually pushing themselves.  I encourage all of you to head over the bridge and prepare to get inspired!

We have 6 incredible athletes competing this weekend:

  1. Susie B. - Our newest addition to our coaching staff, Susie is competing in the 45+ division and is going to be exciting to watch!  Susie is no stranger to fierce competition, but taking on this 2-day CF competition is a new endeavor for her.  I hope to see lots of Cavers cheering on her incredible spirit, tenacity and perseverance.

    Narendra R. - Also competing in the 45+ division Narendra has an accomplished athletic history (not to mention a 5:07 Fran time!). Narendra played soccer, basketball, and baseball in high school, while attacking track and field in college as well as a few years afterward. He has also run several triathlons and has 5+ years of ultra distance trail running experience.

    Mark A. - Mark is competing in the 50+ division and is so much fun to watch! Incredibly proficient in bodyweight movements, I think we’ll see him close to the podium at NorCal!

    Martin - Our youngest competitor, Martin is a strong, seasoned CrossFit competitor that places high in every competition I’ve seen him tackle.  His calm, methodical way of attacking workouts makes him a consistent and accomplished competitor.  Last year at NorCal, Martin placed 6th, and I believe we’ll see him get to the podium this year! He is competing in the 40+

    Karen L. - Karen and her husband Rich (see #6) are the backbone of CrossFit Marin.  On a daily basis I watch these two strive to be their best and work their hardest, inspiring our community to always push harder and be stronger. We are all so proud of Karen for competing at NorCal while coming back from a significant shoulder injury.  Karen is competing in the 45+ division.

    Rich L. - Quietly working hard in the corner you’ll find Rich, accepting discomfort everyday, yet digging deep to better himself.  RIch placed 18th at the 2012 CrossFit Games, and he placed 6th last year at NorCal.  I believe we’ll have the chance to cheer him on this year in the finals!

    There you have it — our amazing 6 athletes headed to NorCal Masters!  Don’t miss the chance to cheer them on! Tickets, directions and more information can be found here:
    Once the event begins, the leaderboard can be seen here:

    Hope to see you there!

The Meaning of The King Holiday BY CORETTA SCOTT KING

Monday, January 19th, 2015

mlk-quote-1Thank to The King Center for permission to repost this article.

The Martin Luther King, Jr. Holiday celebrates the life and legacy of a man who brought hope and healing to America. We commemorate as well the timeless values he taught us through his example — the values of courage, truth, justice, compassion, dignity, humility and service that so radiantly defined Dr. King’s character and empowered his leadership. On this holiday, we commemorate the universal, unconditional love, forgiveness and nonviolence that empowered his revolutionary spirit.

We commemorate Dr. King’s inspiring words, because his voice and his vision filled a great void in our nation, and answered our collective longing to become a country that truly lived by its noblest principles. Yet, Dr. King knew that it wasn’t enough just to talk the talk, that he had to walk the walk for his words to be credible. And so we commemorate on this holiday the man of action, who put his life on the line for freedom and justice every day, the man who braved threats and jail and beatings and who ultimately paid the highest price to make democracy a reality for all Americans.

The King Holiday honors the life and contributions of America’s greatest champion of racial justice and equality, the leader who not only dreamed of a color-blind society, but who also lead a movement that achieved historic reforms to help make it a reality.

On this day we commemorate Dr. King’s great dream of a vibrant, multiracial nation united in justice, peace and reconciliation; a nation that has a place at the table for children of every race and room at the inn for every needy child. We are called on this holiday, not merely to honor, but to celebrate the values of equality, tolerance and interracial sister and brotherhood he so compellingly expressed in his great dream for America.

It is a day of interracial and intercultural cooperation and sharing. No other day of the year brings so many peoples from different cultural backgrounds together in such a vibrant spirit of brother and sisterhood. Whether you are African-American, Hispanic or Native American, whether you are Caucasian or Asian-American, you are part of the great dream Martin Luther King, Jr. had for America. This is not a black holiday; it is a peoples’ holiday. And it is the young people of all races and religions who hold the keys to the fulfillment of his dream.

We commemorate on this holiday the ecumenical leader and visionary who embraced the unity of all faiths in love and truth. And though we take patriotic pride that Dr. King was an American, on this holiday we must also commemorate the global leader who inspired nonviolent liberation movements around the world. Indeed, on this day, programs commemorating my husband’s birthday are being observed in more than 100 nations.

The King Holiday celebrates Dr. King’s global vision of the world house, a world whose people and nations had triumphed over poverty, racism, war and violence. The holiday celebrates his vision of ecumenical solidarity, his insistence that all faiths had something meaningful to contribute to building the beloved community.

The Holiday commemorates America’s pre-eminent advocate of nonviolence — the man who taught by his example that nonviolent action is the most powerful, revolutionary force for social change available to oppressed people in their struggles for liberation.

This holiday honors the courage of a man who endured harassment, threats and beatings, and even bombings. We commemorate the man who went to jail 29 times to achieve freedom for others, and who knew he would pay the ultimate price for his leadership, but kept on marching and protesting and organizing anyway.

Every King Holiday has been a national “teach-in” on the values of nonviolence, including unconditional love, tolerance, forgiveness and reconciliation, which are so desperately-needed to unify America. It is a day of intensive education and training in Martin’s philosophy and methods of nonviolent social change and conflict-reconciliation. The Holiday provides a unique opportunity to teach young people to fight evil, not people, to get in the habit of asking themselves, “what is the most loving way I can resolve this conflict?”

On the King Holiday, young people learn about the power of unconditional love even for one’s adversaries as a way to fight injustice and defuse violent disputes. It is a time to show them the power of forgiveness in the healing process at the interpersonal as well as international levels.

Martin Luther King, Jr. Day is not only for celebration and remembrance, education and tribute, but above all a day of service. All across America on the Holiday, his followers perform service in hospitals and shelters and prisons and wherever people need some help. It is a day of volunteering to feed the hungry, rehabilitate housing, tutoring those who can’t read, mentoring at-risk youngsters, consoling the broken-hearted and a thousand other projects for building the beloved community of his dream.

Dr. King once said that we all have to decide whether we “will walk in the light of creative altruism or the darkness of destructive selfishness. Life’s most persistent and nagging question, he said, is `what are you doing for others?’” he would quote Mark 9:35, the scripture in which Jesus of Nazareth tells James and John “…whosoever will be great among you shall be your servant; and whosoever among you will be the first shall be the servant of all.” And when Martin talked about the end of his mortal life in one of his last sermons, on February 4, 1968 in the pulpit of Ebenezer Baptist Church, even then he lifted up the value of service as the hallmark of a full life. “I’d like somebody to mention on that day Martin Luther King, Jr. tried to give his life serving others,” he said. “I want you to say on that day, that I did try in my life…to love and serve humanity.

We call you to commemorate this Holiday by making your personal commitment to serve humanity with the vibrant spirit of unconditional love that was his greatest strength, and which empowered all of the great victories of his leadership. And with our hearts open to this spirit of unconditional love, we can indeed achieve the Beloved Community of Martin Luther King, Jr.’s dream.

May we who follow Martin now pledge to serve humanity, promote his teachings and carry forward his legacy into the 21st Century.

Last Call for registration, Looking for volunteers, Childcare info and Thank you sponsors

Saturday, January 17th, 2015

logo1It takes an incredible amount of courage to step out of your comfort zone and try something different, but the payoff is always worth it. As of today, nearly 30 athletes have signed up to participate in The Cave Throwdown on January 31, 12 - 5 p.m., something unique and new to our gym. Many of these athletes are first time competitors; others are seasoned veterans. All of them will be memorable to watch. Their names are listed on the board. We’ll learn more about them as the event draws near.

Will you join them? In addition to the thrill of trying something new, you’ll receive a great t-shirt! The last day to register is this Sunday, January 18th, by midnight. Is your name on the board? Click here to register.

For you supporters…The Cave Throwdown needs your help! Will you volunteer to help? You will also receive a great t-shirt and my sincere gratitude. We need about 8 more people from 12 - 5 p.m. Thanks to those who have already volunteered! Email

If you need childcare for the event, sign up here. The fee is $25 for the day, per child (sibling discount does apply).

And, please join me in offering our sincere thanks our lead event sponsors. Check out their websites below and please give them a high-five! Consider purchasing their services or products should they offer something you need or have interest in.

WOD Recovery Yoga: Yoga for improved athletic performance. We are so fortunate to have Stephanie Ring within our community. She is a fantastic Yoga instructor and athlete. Stephanie also coaches a WOD Recovery Yoga class at The Cave that is incredibly helpful for mobility and recovery.
Keelan Chiropractic & Wellness center. Another fabulous member of our CrossFit community that we are luck to have! Dr. Gina Keelen combines massage therapy, Exercise Rehab and Chiropractic so that your body heals faster. With a background in Personal Training, Physical Therapy and Chiropractic, Dr. Keelen can offer the most advanced treatment available for wellness care.

AES Construction: An advanced engineering sales company. AES Construction has uses its efficiency model in all phases of construction management including submittals, schedule monitoring, and infectious control. At helm is Kenny Bonkowski, joyful member of our crossfit community along with his wife Roya and 2 daughters on our The Cave Gymnastics team.

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 SF: “Get stronger and feel better in 20 minutes!” Recharge SF’s mission is to help people along their journey to reach their full potential by delivering accessible, affordable, and professional athletic recovery performance. They are excited to share our love of sports and the information we have learned throughout our competitive athletic careers with everyone.
Thank you sponsors, volunteer and athletes. This event is made possible by your energy and support!

This Week in The Cave

Monday, January 12th, 2015

logoHappy New Year and Welcome back! Have you seen our new logo?
The Cave has been busy since school has started, it’s wonderful to see everyone. Thank you for your patience as we work on our waitlists trying to find a spot for everyone.

The Cave Throwdown
For Cave members only! The Cave: CrossFit Marin is thrilled to announce The Cave Throwdown, a friendly but challenging intra-gym competition to be held at the gym on January 31, 2015.

The Throwdown will consist of three WODs. Athletes will compete in one of three divisions, divided for both men and women: RX, Scaled, and “I’m injured but really want to participate.” All competitors will receive T-shirts and bags. Prizes will be awarded to the top-place finishers.
To compete in the Throwdown please register using WOD Rocket
unnamed-1 Kids Night Out: Skill Work Night
January 24th, 5:30-10 p.m.
$40 in advance.
Register now.

Vote for Gabe Taube!

Sunday, January 11th, 2015

gabe-nz-corked-400x400Our very own Gabe Taube is in the running to be one of two wildcards at a huge meet in the EU. (Free ride skiing). He’s currently in second. Please vot for him at:

Gabe grew up being coached by Cave coaches. Here’s a blog post from the past about him.

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

Wednesday, January 7th, 2015

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


Thank you Jessica M for the pictures!

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

Upcoming Kids Events at The Cave

Tuesday, January 6th, 2015

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

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

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

Epic Bridge Run 2015 - Workout Scavenger Hunt Recap

Saturday, January 3rd, 2015

984262_844008602316496_4714304848674110736_nJanuary 1st, 2015 has passed, and another Epic Bridge Run has come to a close.  This year’s workout was a scavenger hunt. Participants had 15 tasks to complete, 5 at the north end of the Golden Gate, 5 on the mid-span of the bridge and 5 at the south end.  Teams received points when they sent a photo of the team working on given tasks.  Teams could receive bonus points for a variety of different activities, such as photos including very specific landmarks, or performing the task in an unusual location and getting strangers involved in the workout.  This last bonus was a fantastic way to let bystanders in on the craziness. You can view the information document here.

This year we had 3 teams:  Team 1 was Sam R., Glenn R., Chris B., Claire B. and newcomer Misuk F.  Team 2 consisted of Mikaela V., Kevin C., Sandy S., Jessica M., and Suzanne W.  Team 3 consisted of Michael V., Julian A., Dave W., and newcomer Brian.  Teams began with the barbell work.  Each team was given 1 bar with appropriate plates to put together the10891901_844008088983214_5534420598121767851_nproper loads.  After completing the bars, the teams spread out for the muscle-ups and wall climbs and the teams began looking for opportunities for bonus points.  Team 2 recruited a dog to involve a “bystander” for a point, which was a unique interpretation of the rule.

The primary focus of the Epic Bridge Run is participation. The event is a great way to start out a new year; getting together with friends working hard and competing in a fun workout that is different than our normal daily program.  Similar to “Who’s Line Is It Anyway?”, the points don’t really matter.  We keep track of the points to encourage participants to push hard because it is more fun and more productive that way.  But, ultimately, the competition cannot be totally balanced.  With that in mind, here are the final standings:

10891937_844008038983219_5810091886736781875_nTeam 1 finished the run first, and finished third in the points standing.

Team 2 finished the run third, and finished first in the points standing, thanks to carting many kettle-bells and dumbbells back across the gym.

Team 3 finished the run second, and finished second in the points standing.  This team acquired the most bonus points through bystander participation and innovative task photos.

The Photo of the Day has to go to Julian A. doing burpees on the beach in just a Speedo.  I appreciate all the participants and really enjoy this annual event.  See you next year!

The Cave Throwdown! Registration is now open

Friday, January 2nd, 2015

Just in time to start 2015 off with something new — here comes The Cave Throwdown! Registration is now open.
This event is open to all our current CrossFit Marin athletes, as well as those who have just recently left the gym — you’re still a part of this community and we love you.
Athlete check-in begins at 12pm.   Not sure which division to sign up for?  See below:
If most of your WODs are RX weight, then go for this division (not every WOD, just the majority of them).  You should also have double unders, kipping pull-ups and toes-to-bar. You don’t need to do them fluidly or consistently, just be able to perform them somewhat reliably in a WOD… or 2. Please note:  These movements MAY show up, I’m not saying they absolutely are. :)
This is a good choice if you rarely RX a WOD and aren’t ready for the RX weight.  Don’t be fooled, this will be a hard division and it will use a scoring system that attempts to normalize the wide range of levels I hope to see.
“I’m injured but really want to participate”: This is a great division for our athletes that are overcoming their obstacles and showing us their true spirit. After you sign up, your coaches will ask a few questions and will design a challenging WOD for each individual competitor.
Still not sure of the right division for you? Just e-mail and ask!
Need someone to watch the kids in order for you to participate?  We can help! The CAVE Events staff will be running an area similar to “Kids Night Out” during the day. Please note:  You must sign up for your kids SEPARATELY.

This is a day of spirit, community and competition.  You WILL surprise yourself at what you can accomplish and have an incredible time doing it.
If you’ve never participated in a CF competition before, this is a great way to start.  You will be pushed to places you never thought possible in one of the safest environments available, with all your friends and family cheering for you. The best part of the day is when it’s all over and you are driving home and you look at yourself in your rearview mirror and see a completely different person. You will be strong and newly confident, knowing you accomplished your goal of 3 or more WODs in one day and all the while smiling and cheering and hanging with all your friends (new and old). You’ll be hooked and counting the days until your next competition.
Veteran competitors, this time you get to shine in YOUR box. The coaches are looking forward to seeing their athletes’ improvements and accomplishments. This is such a fun way to celebrate together all the work we do together during the year.
CrossFit Marin, this is our time to come together as a community, support each other and create a unique day that is the start of something new. Start 2015 off right, and register now:

Registration will close January 15th.  Questions? Comments? Love to hear both.
Happy New Year!