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Holiday Party, Holiday Hours and Epic Bridge Run

Thursday, December 17th, 2015

If you didn’t receive yesterday’s email and would like to please let me know.

We have a few announcements for you this week, so without further ado, here they are:

Holiday Party!

This Friday night is our annual CrossFit holiday party! Join us on Friday, December 18 at 7:00 p.m. here at The Cave. This is an adults-only potluck, so bring your favorite party food. Bo is going to bring his famous beer, which is treat you don’t want to miss!

Holiday Closure

This is a friendly reminder that we will be closed for the holiday break starting December 24, 2015, after 11:00 a.m. through January 1, 2016. Normal class schedules will resume on Saturday, January 2, 2016. The only exception to this will be for CrossFit classes at 9:00 a.m. and 10:00 a.m. from December 25 through December 31.

Epic Bridge Run

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 8th Annual Epic Bridge Run, and like the previous seven, details of the workouts will not be released until the day of the event.

In the past, we have survived the zombie apocalypse, rescued friends, gathered supplies in a disaster scenario, formed tribes, hunted game, carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about. Sign up online at this link.

Monthly Skill Challenge

We are off to a strong start with our two-month max row skill challenge! There has been a lot of enthusiasm and participation. Remember, it’s rowing for total max calories with the damper set no higher than 4, and this challenge is going on now. Your total will continue to accumulate until the end of January.

You can row as many times (and as much as) you’d like. If you row on the road, take a picture and post it to our Facebook page or Instagram with our #CrossFitMarin hashtag. You are on your honor. Have fun, and get rowing!

Finally, we want to thank you for another year of providing us with the opportunity to make a difference in your life. It has been a wonderful year of growth, and that couldn’t have happened without you, our CrossFit community.

As always, please don’t hesitate to let me know if you have any questions, comments, or feedback. I love to hear it! I hope to see everyone Friday night!

Happy Holidays,

Dana@inthecave.com

Holiday Party and Pre-Open CrossFit Seminar #3

Tuesday, December 8th, 2015

Dear Cave CrossFitters,

Pre-Open Crossfit Seminar #3

This Saturday at 8:00 a.m. is our third pre-Open CrossFit seminar (our usual 9:00 a.m. class is canceled). Coach John is going to focus on snatches and rowing. The seminar will last two hours, and plan for a snatch EMOM and a repeat of CrossFit open WOD 15.4—rowing and thrusters!

Holiday Party!

Holidays are a time for celebration, and we’re all looking forward to celebrating our strong community together! Please join us on Friday December 18th here at The Cave for our CrossFit holiday party starting at 7:00 p.m. This is an adults-only potluck, so bring your favorite party food. Bo is going to bring his famous beer, which is treat you don’t want to miss!

Monthly Skill Challenge

It’s the last month of the year, and we’re kicking it off with our latest skill challenge! It’s rowing for total max calories with the damper set no higher than 4, and this challenge starts tomorrow. Your total will continue to accumulate until the end of January.

You can row as many times (and as much as you’d like) for calories right into the new year. If you row on the road, take a picture and post it to our facebook page or instagram with our  #CrossFitMarin hashtag. You are on your honor. Have fun, and get rowing!

Epic Bridge Run

Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 8th Annual Epic Bridge Run, and like the previous seven, details of the workouts will not be released until the day of the event.

In the past, we have survived the zombie apocalypse, rescued friends, gathered supplies in a disaster scenario, formed tribes, hunted game, carted back the supplies for the village, and expressed our inner hero. Join us to find out what this year is all about. Sign up online at this link.

As always, please don’t hesitate to let me know if you have any questions, comments, or feedback. I love to hear it!

Happy Holidays,

Dana

Dana@inthecave.com


Tomorrow!

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 Dana@inthecave.com 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 Dana@inthecave.com 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 dana@inthecave.com.

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!

Sincerely,
John Main
john@inthecave.com

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.

Thanks!

Dana

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!
HUGE SHOUT OUTS:
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 roger@inthecave.com.

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