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Q&A with The Cave’s Masters Athletes!

Friday, April 18th, 2014
karen-and-martinThis coming weekend, The Cave has 5 athletes competing in the CrossFit Open Masters Competition.  Masters competitors who finished in the top 200 worldwide in their age divisions in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21.  At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. Our Cave CrossFit competitors are Karen LeFurgy, Rich LeFurgy, Martin Hoe, Mark Anderson, and Bill Berry.  These are amazing athletes that work hard and represent The Cave well.  This is a great opportunity for all of us and The Cave’s greater community to rally around them and cheer them on!  I asked them all a few questions so we could have the opportunity to get to know them better.
How many years have you been doing CrossFit?
I’m not really sure how many years I’ve been doing CrossFit because when I first started I was a reluctant junkie. While I came in and did morning workouts, I also was racing to the Bay Club to finish a kickboxing class or continued running three laps around the marsh mile following class. Only when I relinquished myself to Roger because I wasn’t getting better or stronger and was gaining weight did I truly start CrossFit. He challenged my stubborn side to truly follow the program and I have for at least three and half years.
Why did you start?
I didn’t want to start CrossFit. I wasn’t really looking for a program. I was very happy with the TV over the elliptical, my women’s classes at the Bay Club, running, hiking with the dogs and yoga etc.  But, Rich
The family that CrossFits together sweats together...

The family that CrossFits together sweats together...


had started and suffered an Achilles injury on his right foot. He couldn’t drive. After surgery, while he was recovering, he was dedicated to coming into the gym. I was his driver, I peered in and soon began foundations.

What motivates you to keep going?
Everything about the gym motivates me — the people, the workouts, the process. I would say the balance it provides my life.  But it’s kinda taking the lion’s share of focus right now, luckily my family gets it. Competing as a team hands down motivates me almost as much and trying to keep up with my husband! It is actually my favorite thing to do inside or out of the gym. Considering that, I’d have to say Ashley Martin and Mark motivate me.
What is your favorite CF move?
A clean is hands down my fave for many reasons. First, it’s fast and fun.  But years ago when I first started, heavy weight and poor form lead to an injury and I ripped a tendon in my wrist. I love the fact that we can all come back stronger and I think about that every time I perform a clean.
When was your first competition?
After the first time I competed, I woke up the next morning filled with so much gratitude ’cause you don’t get here on your own. Last year when Martin and I entered a partner competition, we had no idea what we were getting into and to top it off, it was at Diablo CrossFit so we knew their home court bad-asses would be there. We had no idea we would make it to the podium. There are just so many people helping you along the way. It’s never all about you.
Is there a workout/CF move you are hoping not to see next weekend?
I’m a complete dork with heights and skill work.  So I don’t want to see muscle ups, rope climbs etc.
How many years have you been doing CrossFit? Five years this month.
Why did you start? The efficiency and challenge of the workouts.  I heard about it from an ultra-marathoner who suggested it, looked up CrossFit in Marin and called to schedule some introduction classes.
What motivates you to keep going? I like the results, the challenge to keep getting better and the purity of the methodology and the movements.
What is your favorite CF move? cleans
Did you play any other sports? High School football and track
Favorite quote? “My girl is stronger than you.” (Best quote EVER!)
Is there a workout/CF move you are hoping not to see next weekend? Not going to go there.
Martin and Mark cycling box jumps

Martin and Mark cycling box jumps


Martin Hoe:
How many years have you been doing CrossFit? Why did you start? I started in my backyard in January 2008, after being inspired by a friend at a Christmas party who said to me, “You look a little chubby, you need to get some exercise”.
What is your favorite CF move? Leaving.
Did you play any other sports? I wanted to play team sports in school but no-one would pick me, so as an adult I have, at various times, been fanatical about mountain biking, snowboarding and surfing.
Favorite quote: “Two things are infinite: The universe and human stupidity; and I’m not sure about the universe.” — Albert Einstein
Is there a workout/CF move you are hoping not to see next weekend?
Handstand walk
Mark Anderson:
How many years have you been doing CrossFit? Five years
Why did you start? I was looking for a more efficient and effective approach to training.  I discovered XFIT through a friend in Santa Cruz. I was addicted after my first session with Roger.
What motivates you to keep going? The never ending mental and physical challenges.
What is your favorite CF move? Muscle up
Do you play any other sports? I do play and coach ice hockey.
Favorite quote? Keeping it close to home:  ” Just be stronger and faster.”  — Coach Bo
Is there a workout/CF move you are hoping not to see next weekend? Heavy snatch
How many years have you been doing CrossFit?
I began CrossFit 71/2 years ago.
Why did you start?
Bill going for a max.

Bill going for a max.


I began CrossFit because I was beginning to feel old and I was either going to work at getting fit or fat.  I wanted to be able to play with my grandchildren as I grew older and did not want to be exhausted after only being with them a few minutes.  I also wanted to be able to go out with my children and be active with them and not be worn out after a short while.  Last September I saw all this fulfilled when we went to Outer Banks, North Carolina and I was able to play in the ocean with my children and grandchildren for as long as any of them wanted to be there.
What motivates you to keep going?
There are several reasons I keep going.  The results I have experienced are a key motivation.  My physical life has changed radically as a result of CrossFit.  I have also found a place to compete on a regular basis with myself and others along with preparing for the Games.  I had let this part of my life die as far as athletic endeavors.  The final reason is I love the people.  My greatest desire is for the people to know I love them as Christ has loved me.
What is your favorite CF move? My favorites are the Olympic lifts, clean and snatch.
Did you play any other sports? Throughout my growing up years I played baseball and basketball and this continued through high school.  I played some tennis in my 30’s.  Both snow skied and water skied for a good portion of my adult life as well.
Favorite quote? Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; 4 do not merely look out for your own personal interests, but also for the interests of others. 5 Have this attitude in yourselves which was also in Christ Jesus, 6 who, although He existed in the form of God, did not regard equality with God a thing to be grasped, 7 but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men.8 Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross. The Apostle Paul (Philippians 2:3-8)
Is there a workout/CF move you are hoping not to see next weekend?
There are too many to name, but if I have to choose on it would be “toes to bar.”
I’ve had the delight of working out with these athletes, even being coached by one.  I hope you’ll all join me this weekend cheering them on!

What to Bring to a Paleo Barbecue!

Thursday, April 17th, 2014

What to Bring to a Paleo Barbecue!
slaw1I love a party and especially enjoy making food to share, so reading Dana’s post yesterday about the upcoming Cave barbecue got me thinking about what I might bring. My mind jumped immediately to the coleslaw recipe below that I got from my sister-in-law last year and have been making just about every week since. It makes tons and is equally great for a summer soiree or a virtuous snack because despite the quantity, it disappears almost as quickly from the fridge as it does from a party, it’s so delicious!

Slaw

  • half a head of a small red cabbage
  • half a head of a small Savoy cabbage (alternately you can use 3 - 4 cups shredded Napa or Green cabbage)
  • 3 medium to large carrots, peeled & trimmed
  • 2 ripe red bell peppers, washed and seeded (omit if strict Paleo as these are nightshades)
  • 1 bunch cilantro

Dressing

  • 1/2 cup extra virgin olive oil
  • 1/4 cup red wine vinegar (for strict Paleo use 2 T fresh lemon juice and 2 T fresh lime juice plus 1 T lemon and/or lime zest)
  • 1/4 cup tamari (for strict Paleo use coconut aminos, can be found at Whole Foods)
  • 1 T prepared mustard

1. In a food processor fitted with a slicing blade, thinly slice both cabbages. Transfer to a large bowl.
2. Swap slicing blade with a grating blade; grate carrots and transfer to bowl with cabbages.
3. Slice bell pepper into easy bite-size bits; add to cabbage.
4. Loosely chop cilantro and add to the big bowl. Mix well.
5. Combine dressing ingredients in a jar with tight-fitting lid. Shake well and pour one third of dressing into bowl at a time, mixing well after each addition and stopping when flavor suits your taste. If any dressing is left over at this point, save to drizzle later over individual servings as desired. Will keep a week in the fridge, but I guarantee it will disappear well before then!

This Week’s Happenings in The Cave!

Monday, April 14th, 2014

cave_client-bbq6_webCave Community BBQ!

The Cave is hosting a Client Appreciation BBQ event on May 3rd from 1:00-7:00PM.  All are welcome to attend, though we will be paying extra special attention to our CrossFit community! They have worked very hard this year and deserve some home cookin’ and some fun!
If you’re looking to show off your awesome paleo (or non-paleo) cooking skills, you’re in luck for this is a pot-luck event.  The Cave will provide the bulk of the food and drink, but feel free to bring a dish to share! Come prepared to participate in some fun games and contests for prizes.  Who doesn’t love an old fashioned water balloon toss or three legged race? It is important to note that The Cave will NOT be providing child care at this event, however, children are welcome to attend. We hope to see you there!

Kid’s Night Out

Next Kid’s Night Out is April 26.  It’s Sports Night, with hot dogs for dinner!  Reserve your space now by e-mailing crystal@inthecave.com or calling (415)927-1630. $45 at the door or $35 in advance.

CrossFit Open Masters Qualifier

Masters competitors who finished in the top 200 worldwide in their age division in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. The Cave has 5 athletes competing this weekend!   Stay tuned to the blog and our Facebook page for more information.

summer-parkour-campsfinal-1

Summer Camps

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!  Then be sure to register NOW as these classes fill up FAST!

Summer Camps:


Sports Night (for kids) = Date Night (for parents)!!!

Sunday, April 13th, 2014

PARENTS:
Are you looking for a night to go out on the town, but are having trouble finding a sitter?  Well, fret no longer!  The Cave has the perfect solution for a fraction of the cost!  Every second and fourth Saturday of the month, The Cave offers Kid’s Night Out from 5:30-10:00 PM.  Your child will enjoy 4 1/2  hours of non-stop activities — themed games, prizes, free play and/or skill work, crafts, eat a gluten free meal, and at the end of the evening, settle in for an age-appropriate movie.  Kid’s Night Out is for both members and non-members.  (25% Family Discount applies.)

If you are interested in signing your children up for the next  Kid’s Night Out on April 26th, please contact Crystal at crystal@inthecave.com or call (415) 927-1630.   $35.00 for pre-registration; $45.00 at the door.


Ogar Strong — The T-shirt

Saturday, April 12th, 2014

1528588_300947620052814_1530693483_nOn February 4th, The Cave participated in the Kevin Ogar WOD and participants generously raised money to help put Kevin on the road to recovery.  Kevin Ogar was paralyzed in a freak accident that occurred at a CrossFit competition.  His story is heartbreaking and his strength is equally inspiring.  Since his accident, he continues to train and he even participated in a modified version of the Open. 1613798_314835318664044_439002557_n Kevin continues to show grace with his positive outlook and motivation.

We can follow his journey through the Ogar Strong Foundation page on facebook: https://www.facebook.com/ogarstrong

Now, there is another way we can support Kevin by rocking the official Ogar Strong tee! 100% of all sales from each shirt will go directly to Kevin. Let us know if you get one so we can plan a group picture!

What’s Happening This Week In The Cave?

Monday, April 7th, 2014

NEW PARKOUR CLASSES!

The following new parkour classes have officially opened:
Parkour Essentials with JB Monday 4:00-5:00 PM
Parkour Flip & Flow
with JB Monday 5:00-6:00 PM
Parkour Essentials
with JB Monday 6:00-7:00 PM

If you are interested in enrolling your child into any of the classes mentioned above, please contact Crystal at crystal@inthecave.com.


SAVE THE DATE!

Cave Client Appreciation BBQ — Saturday, May 3rd 1-7PM.  Stay tuned for more information!

There are still a few spots left in our Spring Break Camps!
Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
thecave-spring-break-camps_web
Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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!  Then be sure to register NOW, - these classes fill up FAST!
Summer Camps:

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

Taking Risks Is Beneficial

Wednesday, April 2nd, 2014

NOTE:  This post focuses primarily on children and allowance of risky play, but speaks well to how adults should approach some risk as well.

Being involved in a sport with a very high perceived risk factor has caused me to look at safety very deeply.  Subsequently, running a business that involves people participating in activities with very high perceived risk factors, maximizing safety of the program is essential for continued operation.  What I find interesting about the actual data regarding risk -taking and safety, is that our society has swung so far toward trying to make everything safe that we have actually made people more prone to injury.

First, accidents happen.  They are an unfortunate part of life and are unpreventable if your goal is to enjoy the life you live.  Even if we were to remove all physical risk out of a person’s life by locking him in a padded room, the physical and psychological consequences would far exceed any safety benefit.  Yes, the rare, catastrophic accidents influence large aversions to physical risk, but they are very rare.  Since the ’70s, playgrounds have changed dramatically in the spirit of safety.  Yet, reviewing the statistics, these safety measures have not dramatically reduced these catastrophic accidents.  Adversely, they have created kids that are risk-averse and do not have as strong a sense of how to navigate the real world safely.

Head injuries, runaway motorcycles, a fatal fall onto a rock—most of the horrors Sweeney and Frost described all those years ago turn out to be freakishly rare, unexpected tragedies that no amount of safety-proofing can prevent.” ¹ This is a clear point.  I have heard the statement, “All accidents are preventable”.  I completely disagree with this statement.  While we have made great progress toward safety-proofing, (seat-belt compliance, workplace safety, etc.), believing that ALL accidents are preventable is folly, and attempting to regulate safety with this mind-set leads to decisions that can make people less safe.  For example, a Novato elementary school (that shall remain nameless), doesn’t allow children to run on campus at all.  Not allowing children to run may reduce the risk of injury from a fall on school grounds (though this doesn’t appear to be true either), but also leads children to believe that running is fundamentally unsafe,  further contributing to stagnant lifestyles with significant consequences.

Sensible risk-taking is essential for childhood development. Yes, kids are going to get banged up, yet, if we allow them to take some risks while they are small, they can safely figure things out and make informed decisions.  This is so important for children to learn while they are light enough to not cause physical injury or do significant damage.  Kids can take falls that would put an adult in the hospital.  They just get up, brush it off and walk away.  If we don’t let them take these risks, they will never learn to navigate them, and then, when something happens later in life, they will have no idea how to handle the situation and they could suffer more severe consequences.

I speak not only as a concerned business owner, I am also the father of two children with very different approaches to risk-taking.  On the scale of risk-taking, my daughter falls fairly average, being fearful with new activities, but able to gain confidence by working through and overcoming those fears.  On the other hand, my son is of the don’t-look-before-you-leap variety.  He is not cautious about anything.  Therefore, I  approach my encouragement of  their play differently.  I continually encourage my daughter to go ahead and take risks, and caution my son to just think about his risks before diving blindly forward.

Take a good look at what you allow your children to do, and what risks you allow them to take.  Give them room to explore this amazing world they live in.  There will always be the possibility of something horrible happening.  But you must understand that you can not remove this possibility.  If you allow for a steady progression of risk-taking, your children will grow to be very capable adults.

¹The article, The Overprotected Kid, greatly influenced my decision to share this post.  I encourage you to read the article as it holds a significant amount of great information.

What’s Happening This Week in The Cave?

Monday, March 31st, 2014

Our office moved!  Read all about it here:  The Office Is Moving!

The Open is almost closed!   Great work to all the athletes that participated.  Join us for our After the Open Celebration Happy Hour next Friday, April 4th, at 4PM.  See you there! (The Silver Peso, yo.)

SAVE THE DATE:  Cave Client Appreciation BBQ — Saturday, May 3rd 1-7PM.  Stay tuned for more information!

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
thecave-spring-break-camps_web
Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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!  Then be sure to register NOW, - these classes fill up FAST!
Summer Camps:

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

What’s Happening This Week in The Cave?

Monday, March 17th, 2014

SALE ON CAVE APPAREL!  ALL VINTAGE T-SHIRTS AND TANKS  $10.00 each.

Congratulations to our Gymnastics Team for an incredibly successful season!  Several gymnasts are headed to States next week!   Stay tuned for more details.

Kid’s Night Out
Saturday, March 22, 5:30-10:00PM

Kids Night OutEnjoy an evening to yourself by dropping your children off at The Cave on Saturday, March 22nd, for Movie Night!  Children will enjoy hours of games, a gluten free dinner, and watch a PG-rated movie!
Ages 5 and up.
Register NOW for $35

Day of Event for $45

Please contact Crystal at crystal@inthecave.com

OR call 415-927-1630 to sign up now!

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.

thecave-spring-break-camps_web

Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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!  Then be sure to register NOW, - these classes fill up FAST!

Summer Camps:

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

14.2 — So, how are your hands feeling???

Wednesday, March 12th, 2014

After 14.2, I am torn up!  I ripped 3 times on Friday’s first attempt, and 2 more times on Monday’s final go at it.

To the athletes who gave 14.2 a try (or several):  Congratulations!   This was a tough workout.  Not only was the overhead squat a bit heavy for some of us, but it is highly dependent on mobility.  Some of you (you know who you are) have a hard time with open shoulders and an overhead squat is sure to expose mobility limitations.  Others of you might not have been able to get that weight overhead.  Then, there was a chest-to-bar pull up…not an easy thing to do.  But, with all that said, there were A LOT of PRs on this workout!  Great job everyone!
Here is our leaderboard:

My Recap on 14.2:
My hands hurt!   My goal was to hit 200 reps, which I fell short by 2.  Fortunately, this workout put me back in Regionals contention, finishing at 44th overall (33rd on this workout).  My first attempt was 195.  Total hand and forearm failure.  My second was 198.  I don’t  think I could have done much better.
I had a feeling that overhead squats were coming, and they did!  My thoughts on having a Fran come up though, have been changed…I don’t think we’ll see pull ups again.

My Predictions:
This week we’ll see the “something heavy” or the “something long”.  Things we have yet to see are:  the wall ball, burpee, deadlift, box jump, muscle up, clean and/or clean and jerk, thruster, toes to bar, etc.

How to Prepare:

You might want to practice any and all of the above movements.  If wall balls are coming, there will be a lot of them.  Do an extra EMOM of wall balls to get your volume up.  If burpees are coming, there will be a lot of them.  Do a 30 sec on 30 sec off of burpees and box jumps, or burpees and toes to bar.  Either way, being familiar with all of the above movements will serve you well.

Shout Out:
Big shout out to Rich L. for KILLING IT on this workout!  His final score was 243.  Way to go Rich!  Rich is great at pull ups and this workout really showed his strength.

Another shout out to Mark R.  Mark probably shouldn’t do overhead squats at all.  He has been working really hard to fix his shoulder mobility, but its not quite there yet.  Mark did 3 overhead squats, 3 more than he has probably ever done.  Great job Mark for signing up and PRing on lots of things!

Until Thursday at 5pm, continue training hard and keep up the good work.  Stretch your parts and ice your bits.  3 more weeks of competition to go!