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Have you heard some of the members talking about Beyond the Whiteboard?

Wednesday, September 10th, 2014

btwb-vThere’s no hiding the fact CrossFit is all about numbers. If it’s the amount of reps we pull out in ‘Fight Gone Bad’ or how many seconds it takes us to do ‘Fran’, our performances are all judged on the numbers we put out.
And when we’re not training, it’s our diet we are worrying about, constantly watching how many grams of carbs and proteins are in each meal we eat, as well as how calories we are allowed to each day.

Having a good workout log is an important way to keep track of your workout progress and physical development. Having a reliable way to record and analyze our numbers can help lead to successful training and working tword our goals.
Now, some people might love crunching and analyzing these numbers, but the majority of us can actually be overwhelmed by them. I found it quite difficult trying to keep an accurate log book of my training and diet gave up and even gave up at times.

…….Then I was introduced to Beyond The White Board.

Beyond The Whiteboard lets us do just that. On their website or smart phone apps you can log workouts and so much more! In addition to your daily workout, you can log what you have eaten during the course of the day, as well as set goals, but now it so much more!

Everyday you can log how you feel, how sore you are, how much mobility work you did, how much fish oil you took, your review of your eating habits, your sleep quality/hours, and even if you had a post workout recovery drink! This can really help you track your training as well as your recovery. You can see how many days you have worked out in a given week, month, or quarter and make sure that you are hitting your goals.

For the competitive athletes —every workout will have rankings—both gym and entire website. So you can see how your Fran time stacks up against others in the gym as well as the world!

Also, you can link your BTW feed to Facebook and Twitter and even upload your YouTube videos to your workout! It’s a great way to interact with the CrossFit community!
One of my favorite features is the “Girls”, “Barbell lifts”, “Heroes”, “Running”, “Rowing”, “Gymnastics”, and “Other” pages. Here you will be able to look at your benchmarks at a glance. You can pull up these pages and find out exactly how strong/fast/tough you are getting!

Being a members at The Cave give you full use of this app for free! If you haven’t signed up yet email me dana@inthecave.com, if you’ve already signed up….what are you waiting for? Starting recording your numbers!

This Week in The Cave

Monday, September 8th, 2014

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Kids Night Out!

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off this Saturday at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register email crystal@inthecave.com or call us  415.927.1630

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Oct 5 from 1PM to 7:30. 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

Fitness Goals

Now that the kids are back in school, 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 our CrossFit Director BO@inthecave.com with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.  While your kids are in their classes, you can take one too!

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 and some great pictures of what we’re up too!  Check us out!

This Week In THE CAVE

Monday, August 25th, 2014

Have you tried WOD recovery Yoga yet??

New Classes:
Our Youth Strength and Conditioning (YSC) program has expanded!  We’ve added 2 new classes, Tuesdays or Thursdays at 3:30pm.  To sign up, e-mail Dana@inthecave.com or call The CAVE at (415) 927.1630. Want to know more about YSC?  Read about it here.

The CAVE is Hiring
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.

NPGL
This Thursday, August 28th, our home GRID team San Francisco FIRE is having it’s first competition.  Join your fellow Cavers as we watch the competition live in the East Bay, cheering on our support for our home team.   Want to know more about The NPG?  Read about it here.

Fall Class Registration
Fall registration is well underway and we’re excited for the return of many faces.  The “Fall rush” began early this year and waiting lists have already formed for some classes! So, if you haven’t already, organize your children’s schedules and sign them up, NOW!  Our Fall Schedule can be seen here on-line and you can sign up by calling The CAVE at (415) 927.1630.
Come join The CAVE family at an Oakland A’s game on Sunday, September 7th, 2014! There’s still time to sign up! Experience the A’s first ever CrossFit Day in our special Field Level seating area. All participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete. We also may see one of our own athletes compete in the pre-game WOD!
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 and some great pictures of what we’re up too!  Check us out!

CrossFit Day at the Oakland A’s

Friday, August 15th, 2014

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We’re really excited to be part of the first ever “CrossFit Day at the Oakland A’s” on Sunday, September 7. Bring your family and join The CAVE at an Oakland A’s game! In addition to special Field Level seating, all participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete.  We also may see one of our own athletes compete in the pre-game WOD!

The 20 gyms with the most attendance at the event will be able to select an athlete to go onto the field and compete (they are selecting 10 males and 10 females).  Let’s try to get one of OUR athletes in the field!  This event is fun for the entire family and a great way to expose your friends to CrossFit.  Won’t you join us?

Special pricing for tickets is $26.

Register: http://www.inthecave.com/events?eventid=137

Event Location: Oakland Coliseum

Member cost: $26.00

This Week In The Cave

Monday, August 11th, 2014

photo-11Thank you to everyone who attended our CrossFit Trainers Gymnastics Seminar and helped make it a huge success! It was a fantastic opportunity to learn higher level skills and further details about basic ones too.

NPGL — San Francisco Fire!

Join us on the GRID to cheer our local NPGL home team, the SF Fire, for their inaugural season.  Today is the last day for group discount tickets with the CAVE.  Want to know more?  Read here. Want tickets?  E-mail dana@inthecave.com.

firesale

Summer Camps

Summer is winding down, but there’s one more week of camp at the CAVE: Parkour:  August 18-22

Come to parkour camp and learn how to run literally anywhere. Walls and fences become aids to movement. Learn how to safely and efficiently navigate any environment. Learn this discipline from deeply experienced coaches. Parkour camps will develop strength and agility. The discipline also allows freedom and creativity as children work out how to best use their abilities to overcome obstacles.

REGISTER ON-LINE or call (415) 927-1630.

CrossFit Day at The Oakland A’s

Sept. 7, 2014 - Come join The CAVE family at an Oakland A’s game.Join the A’s for the first ever CrossFit Day in our special Field Level seating area on Sunday, September 7. All participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete. We also may see one of our own athletes compete in the pre-game WOD! Sign up: CrossFit Day at The Oakland A’s

The CAVE now has yoga!
Reminder:  Last week, 3 new classes were added to our schedule!  Come check them out!
WOD Recovery Yoga (Post CrossFit Yoga) Monday and Thursday 10-11am
Athletic Vinyasa Flow Yoga Wednesday 12:00-1:00pm
More information can be found on our website: http://www.inthecave.com/other_classes

Fall Class Registration

Very quickly, summer is coming to a close, and the beginning of the school year is right around the corner! That means it is time to begin planning for the Fall!  Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on-line and you can sign up by calling The CAVE at (415) 927-1630.

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 and some great pictures of what we’re up too!  Check us out!


This Week In The Cave

Monday, August 4th, 2014

photo-10Summer Camps
Summer is winding down, but it’s not too late to treat your kids to a week of summer camp at The Cave! If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break),  check out our Summer Camp schedule below!
Summer Camps Date:
Gymnastics:  August 11-15
Parkour:  August 18-22

REGISTER ON-LINE OR CALL (415)927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this! Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar.Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar

Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements. Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus. Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable.Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100. Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

wod_recovery_yoga2-1Yoga at The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:
WOD Recovery Yoga (Post CrossFit Yoga) Monday and Thursday 10-11am
Athletic Vinyasa Flow Yoga Wednesday 12:00-1:00pm

More information can be found on our website: http://www.inthecave.com/other_classes


Fall Class Registration

Yes, it is only mid-summer, but it’s already that time to begin planning for the Fall!  Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on-line and you can sign up by calling The Cave at (415) 927-1630.

Help Send Bill and Amanda to the CrossFit Games!

Friday, July 11th, 2014

Amanda_BillThis could be your last chance to help with sending Bill and Amanda to the CrossFit Games!

A HUGE thank you to everyone who has contributed so far! We are now in the home stretch and we’d love your help!! If you haven’t contributed yet, there are 3 ways to do so:
1. Visit our link on-line: http://www.gofundme.com/aau608
2. Walk into the office to make a contribution with your credit card/account.
3. Have a few spare dollars in your wallet? Add them to the collections box on the CrossFit floor.

Regardless how you donate, once you do, grab a pen and sign the fundraising kettlebell (made by some really cute kids) on the wall in the CrossFit area. Feel free to write a short note of encouragement also.

Let’s show our support by getting this amazing team to Carson to represent The Cave at the Crossfit Games in July. Thank you all!

5 Post CrossFit Yoga Poses for GHD Sit Ups

Wednesday, July 9th, 2014

In the CrossFit community the GHD Sit Up is officially called the “Glute-Ham Developer Sit Up” but unofficially you might dub this the “ab crusher.” It is a powerful movement that should be approached with caution but shouldn’t be removed from your training.

When this sit up is done correctly, lowering down and then forcefully contracting the quads, straightening the legs and essentially whipping yourself back up right, little or no pressure will put on the low back and the abdominals will get a mighty good workout. What’s amazing about the GHD Sit Up is that during the actual movement, your legs seem to be doing most if not all of the work. In reality, while your legs are working hard and your hip flexors are helping to draw the spine up, it is the abdominals that actually stabilize and bring the torso upright and get the biggest workout.

For those of you who have done GHD Sit Up, the days post WOD are brutal. This particular sit up is a huge contraction of the anterior chain since the body goes past horizontal and is unmatched by any regular sit up. Not only does this movement work the Rectus Abdominis or “six pack abs,” but the Transverse Abdominis as well, which is key in stabilize the core for other movements like Front Squats or Snatches.

These 5 Post CrossFit Yoga Poses for GHD Sit Ups are meant to gently stretch the abdominals to restore normal flexibility and movement back into the anterior chain. Some of these poses might not be accessible because of soreness but do the ones you can.

*Tip: Go slow. Slow might be all you can manage the day after a few rounds of GHD Sit Ups, but either way, gently make your way into these yoga poses and hold for up to 30 seconds while you breath in and out through the nose. I would also recommend performing the stretches in the order shown below, as it will gradually restore movement back into your mid-section and prevent over stretching.

1. Salamba Bhujangasana (Sphinx Pose)

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Start on your belly. Come onto your forearms slowly keeping the elbow under the shoulder. Press the palms firmly into the ground and let the chest gently drive forward and up. Allow the hips to relax while keeping the tailbone reaching towards the heels. Breathe and allow the breath to invite the body to relax and receive the stretch.

2. Bitilasana (Cow Pose)

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Start on your hands and knees with the knees under the hips and the hands underneath the shoulders. On your inhale, allow the tailbone to reach towards the ceiling, the belly to drop towards the ground and the chest to move forward and up. Think about arching your spine stretching out the front body.

3. Urdhva Mukha Svanasana (Up Dog)

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Starting Sphinx Pose, walk the hands towards the hips straightening the arms. The hands should be underneath the shoulders. Press down through the palms and tops of the feet to allow the hips to slowly lift of the ground. Feel the chest move forward and up through the gateway of the shoulders as you lengthen your tailbone towards your heels. Breathing here for 15 seconds and then relax and repeat.

4. Anjaneyasana with Side Stretch (Low Lunge Side Stretch)

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Starting in a low lunge with the right foot forward, the front heel directly under the front knee and the back toes un-tucked, allow the hips to relax towards the ground as you feel the hips hug together. The frontal hip points should be parallel to the front of the mat. Place your right forearm on your right thigh for stability, lift the left arm up and over to the right feeling a side stretch along the left side. Hold and breathe here for 30 seconds. If you have the space in the side body, you can gently turn the chest up towards the ceiling to feel the stretch through the hip flexor and front of the belly.

5. Ustrasana (Camel Pose)

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Start kneeling with the knees hips distance. Placing the hands on your butt (no joke) roll the shoulders back and down and squeeze the shoulder blades together. Lift out of the side body and while keeping the hips moving forward, start to send the chest up and back. You have the option to reach the hands towards the heels but make sure you continue to lift the chest up while keeping the low back long. Breath here for 10 seconds, slowly come up by placing one hand on the butt and lifting yourself back up and then repeat 3 times.

Stephanie Ring
Creator of EndureYoga
*Yoga for Improved Athletic Performance*

Challenge WOD #6 is…….

Monday, July 7th, 2014

8 Min AMRAPropes

10 Double Kettlebell Snatch 1/.75P
1 Rope Climb
Movement Standards:
Double Kettlebell Snatch:  The athlete will hold a kettlebell in each hand.  The movement starts with the athlete picking up the kettlebells, one in each hand.  The athlete can choose to go directly from the ground or or movement can start from the bottom of a swing. The kettlebells must stay between the legs.  The movement finishes with both kettlebells held overhead with knees, hips, shoulders, and elbows fully extended ,and both kettlebells resting against the back of the forearm.  The kettlebells must travel overhead unbroken, kettlebells are not allowed to touch the shoulder or upper arm.
Rope Climb:  Athlete will start from the ground and climb, foot locks permitted, up to the 15′ mark.  The athlete must touch the 15′ mark.  The movement concludes with the athlete back on the ground.

5 Post CrossFit Yoga for Deadlifts

Tuesday, July 1st, 2014

To begin this series of posts on Yoga for CrossFit, we will focus on High Rep Deadlifts and Max Effort Deadlift. Deadlifts are an amazing functional movement that we perform almost every day when lifting something from up off the ground, though maybe because of the weight of the object you don’t feel as though you are doing an official Deadlift. This movement is often thought of as dangerous because of the strain it can put on the low back but if done properly it is one of the best movements you can go do to gain overall strength within the body.
When done right, this posterior chain movement will strengthen hamstrings, glutes, back muscles, core and much more. When done incorrectly, pain and tightness in the low back will be felt almost immediately.  Check out our previous post for information on proper Deadlift form and resources on different types of training to increase your Deadlift max weight.

The difference between High Rep Deadlift and Max Effort Deadlift in terms of stress on the low back is that usually during WOD’s with HRD’s (High Rep Deadlift), form starts to degrade with time and the low back is recruited as fatigue sets in. The athlete might not feel it at the time during the workout but soreness and pain in the low back usually felt the next day and is a clue that the athletes form broke down during the workout. As for the MED (Max Effort Deadlift), if during a heavy single, double or triple rep lift the athletes form breaks down, usually with rounding in the low back, strain is most likely felt right away.  After workouts involving either HRD or MED, it is important to stretch to unwind and release tension in the main muscle groups from the work you just performed.

These 5 Post CrossFit Yoga poses will help athletes stretch the posterior chain from both High Rep Deadlifts and Max Effort Deadlift and can be done immediately following the WOD or the next day.

**Tip- These stretches are not meant to increase your flexibility quickly but to lengthen the muscles that were used during your Deadlifts. So once you feel a good stretch choose not to go farther to help prevent over stretching issues.**

1. Ardha Hanumanasana (Half Split)- Hamstrings

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Start kneeling, with the toes un-tucked and extend one leg out in front. Flex the foot of the straight leg, toes point straight up. While maintaining a flexed foot, keep a slight bend in the knee to prevent hyperextension. On an exhale, gently fold forward over the straight leg. Fingertips come to the front of the shin or the ground on either side of the leg. Keep the hips hugging together and reaching the extended legs sit-bones back towards the back heel. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

2. Parvirtta Anjaneyasana (Low Lunge Twist) Low Back

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Start in a runners lunge with the right foot forward and left knee down and the back toes un-tucked. Squaring off the hips, place the left elbow outside of the right knee and bring the hands to touch. Inhale to lengthen the spine forward and on your exhale, gently twist to the right. Allow the hips to soften towards the ground and the spine to twist. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides

3. Sucirandhrasana (Eye of the Needle Pose) Glutes

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Start by lying on the floor. Bend your left knee and place the foot on the ground. Right foot will go over and above your left knee and while keeping the right foot flexed, draw your left knee into your chest. You can choose to grab the back of the left thigh or front of the shin. Continue to press the right knee away from your chest as you draw your left knee in. Breathing in and out through the nose to allow the glutes to relax and stretch for up to 2 minutes then switch sides.

4. Parsva Uttanasana (Forward Fold with Twist) Low Back, Outer Hips and Hamstrings

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Start standing with feet hips distance. Exhale and gently fold forward. Softly bend the left knee and while keeping your left fingertips on the ground in front of your left foot, inhale to lengthen your spine forward then exhale to reach your right are up and open the chest to the right. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

5. Supta Matsyendrasana (Reclined Spinal Twist) Low Back

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Start by lying on your back and draw one knee into the chest keeping the other leg extended on the ground. Gently draw your knee across the body. Let the shoulders drop down to the ground. Breathing in and out through the nose to allow the low back to relax and stretch for up to 2 minutes then switch sides.

Stephanie Ring
Creator of EndureYoga
*Yoga for Improved Athletic Performance*