The Cave
Parkour
Fitness Evolved
Gymnastics
Weight Lifting

The Cave Blog

Archive for the ‘community’ Category

Saturday’s WOD: Fight Gone Bad

Friday, November 21st, 2014

fgbThe origin story of “Fight Gone Bad” is about when the world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a match in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

What makes Fight Gone Bad so…bad? Just like an MMA fight, the clock runs for five minutes each round with no stopping during those five minutes.  F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster).

In the workout, you work for 5 minutes on 5 different stations and at the top of every minute, you immediately move to a new exercise: wall-ball shots (20 pounds to a 10-foot target) are followed by sumo-deadlift high pulls (75 pounds), box jumps (20 inches), push presses (75 pounds), and rowing. Athletes have only one minute of rest between rounds. During each exercise, you’ll wonder how 60 seconds could seem so endless; during the rest phase, you’ll wonder how 60 seconds could be so short.

The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

Get after it, work hard, and take pictures of sweat angles! #fightgonebad

Gymnastics Seminar, New Yoga class and more! This week in The Cave

Tuesday, November 4th, 2014

We’ve got a few spaces left in our CF gymnastics seminar this saturday! You don’t want to miss out on spending your Saturday afternoon with Roger Harrell, founder of the CrossFit Gymnastics Certification program, learning gymnastics movements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down 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 or learn more visit: http://www.inthecave.com/events?eventid=140
New Yoga class: We are opening another new yoga class –Mindful Vinyasa Flow for all levels starting this Thursdays at 4:35. Thanks to all who responded so enthusiastically to our recent Yoga survey. First class is Thursday Nov 6 at 4:35- 5:25. Mindful Vinyasa Yoga focuses on breath and movement to help you unwind and de-stress from the day. Parents will be done before your child’s class is over! Come to the office to get get started.
Kids Night Out Nov 15 5:30-10:30Parents! It’s date night again, drop your children off here at The Cave for 4 1/2 hours of skill work before the holidays hit. Your children will be divided into their discipline of choice and coached on skills, play games and gorge on pizza. This night will end in a relax session watching a PG movie and hanging out with their friends. http://www.inthecave.com/events?eventid=149

Don’t forget challenge WOD #3 was announced on Monday along with November’s monthly skill challenge. Check them out, and get it done…… then record it on Beyond the White Board.

November Monthly Skill Challenge is….

Sunday, November 2nd, 2014

img_17171750 meter row for time!

Rules: Athletes should be settled in their rower before time starts.   At 3,2,1, GO–  The athlete grabs the paddle and rows 750 continuous meters, time can be measured by the clock on the rower or a stop watch.  Distance can only be measured on the rowers screen, time is called once 750 M is met.  TIme doesn’t pause if the athlete comes off the rower prior to 750 M.

Have fun and ROW FAST!

Masters Madness 3 Recap by Martin

Saturday, November 1st, 2014

img_1848It was all set. Chris W. and Ashley R. would comprise Team ChrAsh to Masters Madness 3, a co-ed 40+ partner competition hosted by Diablo Crossfit on Sunday, October 26. Team Karma (Karen L. and Martin H.) were scheduled to compete as well. Unfortunately, the Thursday prior Chris tweaked his back during his lifting warm-up and he had to withdraw. Unable to find a substitute, at 4:37pm on Saturday, Ashley cancelled her babysitter and dog walker and sat down with the first of what would be several martinis. At 8:42pm, after her husband had left for the airport to go to Tokyo, she received word that Roger H. (nice!) was in. Uh oh.

Sunday morning we all arrived about the same time at the competition venue in Pleasant Hill. Amanda N., fresh off a whole day at a gymnastics meet in Sacramento on Saturday, generously came along to be our coach and cheerleader (thanks Amanda!). None of us knew much about the coming WODs, and we were all eager to get the show on the road. Ashley set her kids up in the back of the car with some books and games, and then off we went!img_1844

WOD 1:
1A – 5 min AMRAP: 15 T2B, 40 double unders, 12 partner burpees
1 min rest
1B – 5 min AMRAP: 5 deadlifts, 5 hang squat cleans, 5 thrusters

1A was fairly straightforward and the work could be split up as needed with one athlete working at a time. Roger and Ashley opted to share each movement (although Roger did claim he could T2B “forever”, which turned out to be a slight overstatement), while Karma chose to share only theT2B and then have Martin do all the double unders and Karen do all the burpees. 1B started out at 95/65# for two rounds, then 115/85# for two rounds, then 135/105# for the remainder. The work could be split up as needed, but the non-working partner had to hold their bar in a deadlift or rack position, and neither athlete could drop the bar until the end of any 15 rep round otherwise the whole round would not count. Can anyone say “grip strength”?

img_1846WOD 2:
2A – 1,000m row, followed by 200m partner 80# sandbag carry
Rest until 6 min mark
2B – 400m run, then row for max calories
10 minute time cap

For anyone who hates rowing (a.k.a. everyone) this was an awful WOD. It favored those with height, pain tolerance and technique … but no matter who you were, this one really hurt. The highlight of this WOD was Roger’s facial expression, he looked like someone was stabbing him in the back on every stroke.

WOD 3:img_1847
12.5m overhead lunge walk then 12.5m overhead carry, 45/25# plate
25m low bar prowler push then 25m high bar prowler push, then 25m run
Relay style, woman, man, woman, man, prowler weights went up each round 25/70/95/140#

This WOD was fairly straightforward, except that Karen refused to fully stand up on her first lunge walk and despite the head referee standing in her way and yelling at her to go back and start again, she refused to see or listen to him and almost ran him down. To make matters worse, when she eventually redid lunge walks and she then dropped the plate to hip level during the overhead carry, and again the head referee had to put his life in danger to stop her and tell her to redo that section too. Unfortunately, Ashley thought the head referee was yelling at her (which he wasn’t) so she also went back and unnecessarily redid the overhead carry. Oops. The final 25m run was much harder than it looked on paper, and Martin looked like an intoxicated zombie as he staggered toward the finish line with slightly less grace than a 3-legged hippopotamus doing the rumba.

img_1756After all was said and done, a fun (but tiring) day was had by all. Unfortunately, unlike last year, there was no final WOD which was somewhat disappointing. Nevertheless, in the final accounting, Roger and Ashley came home in fifth, while Karma (surprisingly) ended up with the win. Special shout out to Chris, take care of your injury and get better soon, we look forward to seeing you at the next competition! Thank you to Sandy S. for coming out and being our official photographer (again) and to Michael V. and Margo T. for cheering us on!

p.s. We received a couple of free cases of Amara recovery drink, they are in the gym near the water cooler, please help yourselves!

Halloween

Friday, October 31st, 2014

fullsizerender-2

October’s monthly skill TGU challenge is coming to a TODAY!!. Halloween October 31 is the last day to try for max weight. Great work to all the athletes that participated, there were lots of PR’s and enormous efforts from our participants. Stay close for November’s monthly skill announcement.

Challenge WOD 2 (of 6) is also coming to a close this Sunday. Five rounds of deadlifts and burpees did not disappoint.  It’s not too late to give it one last try!  Need a judge? Email me: Dana@inthecave.com Challenge WOD 3 will be announced this Sunday.
The 6 PM crossfit class will be canceled on Halloween but the 5 PM is on and we’ll be working out in costume. Come join us!

Great things happening this week in The Cave

Tuesday, October 28th, 2014

Great things Happening This Week in The Cave!

BackFlip Workshop


Have you signed up yet? Join us on Saturday, November 1st, 2014 for a workshop on the back flip (ALL skill levels welcome). Using various equipment and trampolines, beginners will run through a series of drills to demystify the back flip and take some of the fear out of the equation. Those who already know how to do a back flip (or are close!) will be given challenges to help improve form or learn new variations.  This workshop is ideal for parkour athletes, free runners, crossfitters, trickers, dancers, gymnasts, cheerleaders, and anyone who likes to MOVE! Space is limited to 20 athletes only!
Ages 9-13 sign up here: http://www.inthecave.com/events?eventid=146
Ages 14+ (adults too!): http://www.inthecave.com/events?eventid=147

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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.
CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.


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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

Masters Madness!

Sunday, October 26th, 2014

img_1750AMAZING DAY!

The Master’s Madness competition took a crazy twist when team Crashimg_1756disbanded. We’re hoping for a speedy recovery for Chris W. But, Roger H. Has stepped in to compete next to Ashley R and create team Rash! Team Rash came together quickly and performed incredibly with each workout, and our own team Crash (Karen and Martin) WON the master madness!

img_1758Huge congratulation to both teams for representing our community with strength, teamwork and great sportsmanship.  Well done athletes!img_1754

This Week in The Cave

Monday, October 13th, 2014

Great things Happening This Week in The Cave!

Yoga Survey
In addition to our existing morning Yoga Classes, we’d like to start an afternoon Vinyasa Yoga class concurrent with our youth programs, so there’s something for parents to do, too!  If you are interested, would you mind letting us know what times work best for you? Below is a link to aquick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.  Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.

Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25th from 5:30-10:00pm.  Register here:http://www.inthecave.com/events?eventid=143
Halloween Hours
On Friday, October 31st, The CAVE will close at 5:00pm. Please note that we will be open for all regularly scheduled classes, in all disciplines, up to 5:00pm. All later classes are cancelled. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.  Yes, we are open all day on Columbus Day (Monday, October 13)

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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.

CrossFit Competitions:
Is your name on the board??? This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
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.


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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!

This Week in The Cave

Tuesday, October 7th, 2014

10399446_10204835902599953_944867572793468378_nWelcome!
Fall is in the air and classes are filling up as we continue to welcome our new members.  We’re excited to have both new and familiar faces in our CAVE community.  Welcome!

CrossFit competitions:
This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.

Yoga Survey
In addition to our existing morning Yoga Classes, we’d like to start an afternoon Vinyasa Yoga class concurrent with our youth programs, so there’s something for parents to do, too!  If you are interested, would you mind letting us know what times work best for you? Below is a link to a quick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.  Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.

Fitness Goals
Now that the kids are back in school and routines have solidified, 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 me, Dana@inthecave.com and I’ll help get you started!
Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25
th from 5:30-10:00pm.  Register here: http://www.inthecave.com/events?eventid=143
Halloween Hours
On Friday, October 31st, The CAVE will close at 5:00pm. Please note that we will be open for all regularly scheduled classes, in all disciplines, up to 5:00pm. All later classes are cancelled. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.  Yes, we are open all day on Columbus Day (Monday, October 13)

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. 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.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
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.


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.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!


2014 Fall Challenge WOD #1

Monday, October 6th, 2014

Challenge WOD has begun!

Monday, October 6th (today) kicks off our first fall Challenge WOD 2014! This in-house competition will contain 6 workouts and competitors will have 2 weeks to perform the workout before the next workout is released. At the conclusion of the 6 workouts, a winner for both male and female categories will be announced and given prizes. The winners will then be put into the Challenge WOD Hall of Fame. Competitors that complete all 6 workouts will also receive a prize! I’m looking forward to fierce competition, athletes pushing themselves even further and a good time had by all!

A few changes this year include:
There will be a scaled division for every workout.
There is also a youth division.
Several WODs will be pulled directly from established competitions or inspired by them.
There will be one day in the 2 week cycle when part of the class metcon programming will be the Challenge WOD. The day will be different every 2 week cycle. Class will run similar to the Open — athletes will judge each other, but it’s YOUR CHOICE to submit the scores. Athletes are encouraged to try many times but there will be one opportunity for it to be part of class.
Scores can be submitted on-line to BYTWB. (Need an invite? E-mail me!)

Rules for Challenge WOD are as follows:
All competitors must perform all movements as specified in the standards for each workout.
All workouts must be completed between the Monday that the workout is released and the second following Sunday.
All submissions must be performed with a judge. The judge must also be a Challenge WOD competitor.
The athlete may perform the workout multiple times.
Once an athlete chooses a division, they must stay in that division for all 6 Challenge WODs.
CrossFit coaches are allowed to compete, but will not be considered when choosing a winner.
Challenge WOD Hall of Fame inductees are allowed to compete, but will not be considered when choosing a winner.

Challenge WOD 1
Inspired by the 2013 LaLanne Throwdown
RX division:
AMRAP of squat clean and jerk and pistols for 8 minutes
Minute 1 AMRAP squat clean and jerk - 60/40 KG
Minute 2 AMRAP pistols
Minute 3 AMRAP squat clean and jerk - 60/40 KG
Minute 4 AMRAP pistols
Minute 5 AMRAP squat clean and jerk - 60/40 KG
Minute 6 AMRAP pistols
Minute 7 AMRAP squat clean and jerk - 60/40 KG
Minute 8 AMRAP pistols
Then, immediately into a maximum duration L-Hang.

Scaled:
AMRAP of squat clean and jerk and reverse lunges for 8 minutes
Minute 1 AMRAP squat clean and jerk - 40/25 KG
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP squat clean and jerk - 40/25 KG
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP squat clean and jerk - 40/25 KG
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP squat clean and jerk - 40/25 KG
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Youth:
AMRAP of DB thrusters and reverse lunges for 8 minutes
Minute 1 AMRAP 10# DB thrusters
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP 10# DB thrusters
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP 10# DB thrusters
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP 10# DB thrusters
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Scoring is based on the total reps from each minute completed, plus the total seconds of the hang.

img_1505MOVEMENT STANDARDS
Squat Clean and Jerk
The athlete starts with the barbell on the ground. When time begins, the athlete must move the barbell from ground to overhead with the athlete passing through a full squat position (hips must pass below the top of the knees) while the barbell is racked on the shoulders. This can be a full-squat-clean thruster, a power-clean-front-squat-split jerk or anything in between as long as the 3 key positions are reached. (See pictures below.) The movement concludes with the barbell locked out overhead with feet together.img_14911Elbows, shoulders, hips, and knees must be in full extension. The barbell must return to the ground in order to proceed to the next repetition. Bouncing the barbell off the ground is not permitted. The athlete must complete the squat clean before moving on to the jerk, and if a jerk is missed, the squat clean does NOT need to be repeated. At any time, the athlete can rest the bar on shoulders.

10295022_10152211811957615_5036264390352594789_oPistols
At the start of the movement the athlete must be standing on one leg, with hips and knees fully extended. At the bottom of the pistol the hip crease MUST go below the top of the knee. The other leg CANNOT make contact with the ground or with the other leg until the athlete is at full extension. The athlete can hold on to the extended leg, but it is not required. The movement ends when the athlete reaches full extension of the knees and hips before completing the nextimg_14701rep. Alternating legs is NOT required.
Reverse Lunges
At the start of the movement the athlete must be standing with hips and knees fully extended. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg makes contact with the floor. Return to the original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Alternating legs is NOT required.
hanging-knee-tuck-to-kick-out-1024x768L-Hang
The athlete must elevate feet above the crease of the hip while hanging on the bar with straight legs, knees locked, and toes above hip crease. Feet must remain above the crease of the hip - once the feet fall below the hip crease, WOD is finished.

Hanging Knee Tucks
The athlete must elevate their knees above the crease of the hip while hanging on the bar. Knees must remain above the hip crease - once they fall below the hip crease, WOD is finished.
Athletes are encouraged to try different strategies multiple times, and must be judged by a fellow competitor or coach. I’ll be on the floor to assist with judging.

Questions, comments, feedback? Dana@inthecave.com

Work hard, train hard, and make yourself proud.