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The Cave Blog

Archive for June, 2009

Only 11 Days Until Aromas

Tuesday, June 30th, 2009

Check out our highlight video from the 2009 Nor Cal Qualifiers. The 2009 CrossFit Games are coming up fast. This year promises to be an incredible spectical of athletecism. Though we did not have any individual qualifiers this year we are fielding an affiliate team, and hosting a gymnastics area at the event. Come down and hang out with us. You will have to register as a spectator. The games are a fantastic event. It’s basically like a big carnival with insane workouts going on all day. There will be vendor booths, demonstrations, contests going on all weekend.

You will meet a lot of CrossFitters from around the world. See what is going on in the CrossFit world globally. This movement we are all a part of is huge, come see the main event. Let us know if you are interested in coming down. The Games run from July 10-12th.

Morning Crew

Monday, June 29th, 2009
The 7:15 crew working some muscle ups

The 7:15 crew working some muscle ups

We have some folks that only come in the afternoon and evening, others that come only in the morning and some that come to either depending on the day. Those that don’t attend the other block of sessions don’t get to know the people that stick to the other end of the day. So here’s an introduction. Morning crew, meet the evening crew. In the photo are (from left to right) Nathaniel Clark, Dan Shumaker and Andrew Clark. Be sure to greet everyone you see that you don’t know. Let’s have only one degree of separation in the gym.

Kid’s Night Out strikes again!

Monday, June 29th, 2009

Kid’s  Night Out is a great way for kids to spend a weekend night.  We play games that are LOTS of fun and also stimulate the kids to Jump, Crawl, Push, Run, Climb, Swing, Pull, Balance, and otherwise use their problem solving skills and develop better body awareness in ways that are most importantly…  (did I already mention?)FUN!!!  The bad news is that, no, parents you can not stay for K.N.O., it’s only for Kids.  The good news is that Kid’s Night Out lasts over three hours…  which means that it’s really Parent’s Night Out!  (Sshhhh!  Don’t tell the kids.  They think it’s about them!)   On Saturday June 27th we had Dylan, Tom & Ronni come over to the gym and rock the house with coaches Ryan, Ben & Andres to the tune of “Where are you, Mr. Fox??”, “Silent Ball” (the kids came up with that one, I swear), and “Lava follow-the-Leader” as well as “Lava Creature Rescue” .  We obviously could have done better at marketing, because we did have a 1:1 coach-to-student ratio.  Well, no worries, more big brothers for the kids to play with.  In any case, be sure to take advantage of the next one which should be coming up sometime in late July to mid-August.  We missed our chance to take pictures from this last Saturday, but I did find a few pics of Sophia and Lilly from one of our earlier KNOs before the remodel.  (I almost miss the previous incarnation of our little gym, for some of our parkour games but the new version is much, much nicer!)

Next time we throw a KNO, we’ll have  a pre-registration list at the gym and it will be listed in a new “Upcoming events” section on our website.  Stay tuned.

New Guy Racing to the Top

Saturday, June 27th, 2009

Ok everyone. Meet John. John just joined us and finished up his foundations sessions on Friday. He’s already showing great athletecism, base strength and kinesthetic awareness. This acheivement is of note. He made his first muscle up in foundations 5. Then, about 5 minutes later banged out 5 concecutive muscle ups on the high rings. Yeah, you can all tell him how you feel about that when you see him in group sessions. John is a great guy, and we are really excited to see what kind of numbers he’s going to be putting up in a few months.

Filthy, Whatever That Was Hard

Friday, June 26th, 2009
Bill doing knees to elbows

Bill doing knees to elbows

I’m proud of you all. It was a tough week workout wise. If your on days fell on Wednesday and Friday you had two long workouts to get through. Doing the Filthy Fifty two days after completing Barbara is rough. You stuck with it, and I’m proud of you all. Some great efforts were put in, and many PRs on the workouts were broken, and in some cases crushed. Keep showing up and powering through. We will continue to see those times going down and loads going up.

Mental Toughness Days

Thursday, June 25th, 2009
Anna and Debbie in the midst of Barbara

Anna and Debbie in the midst of Barbara

We had some impressive efforts on Barbara Wednesday. I know a bunch of you are pretty beat up. We have suspicions that some of you opted to not come to your normal Thursday workout because of this. There will be days you will feel completely ill equiped to come in and get through your workout. Come in anyway. If it is your normal workout day, show up. You can get in, get warmed up and get in your practice during the skill work. If you really are beat up we can scale down the workout and treat it as a recovery workout. Getting moving is about the best thing you can do when you are supremely sore. Yeah, its going to hurt, but you’ll be better for it. You will recover faster, and continuing to work out consistently is the most important piece.

When I was in full time training for gymastics there were plenty of days that I didn’t feel up to doing much of anything, much less doing a full on gymnastics  practice and workout. We called these “mental toughness days”. They were days that we showed up, focused in and tried to make the best of whatever we could give that day. Many times new skills would be learned, or movements refined because of the different state of mind we are in when beat down.

So be sure to come in on your “mental toughness days”. When you walk in the door, tell us the state you are in. We are here to support you, even on days when your performance will be sub-par.

You can take it with you…

Thursday, June 25th, 2009
You can get a good workout with just this exercise!

You can get a good workout with just this exercise!

What do you need to have in order to get a good workout?  (In terms of equipment, etc?)  The answer may surprise you.  In reality you don’t need bar bells,  rings, dumbbells, pull-up bars, a cool CrossFit gym, etc.  The only thing you really need is yourself and a little bit of time.  You can always jump, do push-ups,  donkey kicks, n-rocks, v-ups, n- ups, hollow rocks, arch rocks, plank support drills, sprints, long distance runs, frog jumps, pistols, burpees, and of course, squats.  You can mix it up, or you can do tabata sets.  You can look around for stuff in your natural environment to pull off of, jump on to, vault over, support on, climb over, lift, clean squat, etc.  If you’re on a beach, you have even more stuff to do because you can practice your tumbling on the sand and run into the water and get some swimming in!  So use your creativity and don’t allow yourself any excuses.  Just remember next time you’re traveling, or don’t have access to the gym, that it take exactly 3:50 seconds to do a set of tabata squats.  (20 seconds on / 10 seconds off, for 8 rounds)  As long as you are well rested enough to not get injured, there are no good reasons not to get a workout in,  and if you want to expand your options on the go, you can always buy a jump rope or a set of parallets from us to expand your portable repertoire.  That way you can at least get something in when you’re out of town instead of back-tracking.

Bill Has Come a Long Way

Tuesday, June 23rd, 2009
Bill Before and Current

Bill Before and Current

If you’ve been in the gym much you’ve likely met Bill. Everyone is impressed by Bill’s strength and abilities, but few know where he started. The photo is Bill from 2 years ago, and a recent photo with him lifting. A little different eh? Bill was CrossFit Marin’s first client. He started before we had a location, has stuck with it through all of the chaos of 2008. His progress is remarkable, and he is still improving. Check out his testimonial page:

http://www.crossfitmarin.com/testimonial_detail?testimonialid=2

Stories like this abound, and more are forming every day. Improvements in speed, strength, health and body composition are results of hard work and consistency. You all have the power to make changes in your life. Making choices that will make a difference in your health and fitness down the road is not always easy, but keeping an eye on where we are going can help. Look forward. What are your goals? What would you like to accomplish in the next 3 moths, 6 months, year or more. Come in regularly and we will help you attain and exceed those goals.

Good Diet Choices Are Crucial

Monday, June 22nd, 2009
Ellen and others for some Saturday morning KB fun

Ellen and others for some Saturday morning KB fun

Have you ever wondered what the heck we’re talking about when we discuss the insulin cycle, or why we’re so darned adamant about the no sugar thing. Really, what’s a little sugar right? Especially if you’re working out, you’ll just burn it off, no big deal. Wrong. A little sugar is a big deal. Check out this video Why you got fat. It has some great information about the insulin process and what goes on at the celular level dependant on the breakdown of what you eat.

Take from this that focusing on eating meat and vegetables will have tremendous benefit in your health and well being. Sugar, starch and grains need to be reduced or eliminated. You will feel better, perform at a higher level and loose bodyfat. Let us know about your diet successes, or struggles.

Meet the Hernandez family…

Monday, June 22nd, 2009

Say hi to Armando, Yvette, Nicole & Alan.  They’ve been coming to our Sunday evening classes since April, when the kids, Nicole and Alan first tried out our Parkour classes.  Shortly thereafter, the parents decided that they were going to get in shape as well and signed up for the foundation series classes.  Nicole actually has a pretty descent Kong vault and Allan runs full speed at the blocks when he’s going for any move.  Armando and Yvette are almost done with their Foundation series and will be joining the regular classes pretty soon.

Wow, what a happy family!

Wow, what a happy family!

They live in San Francisco and come up faithfully every Sunday to join us for classes at 3:30pm.  The Hernandez family have an excellent work ethic.  They are always available to help us unload the truck before classes and will usually stay to load it back up towards the end as well.  There have been many Sundays when I’ve been so greatful that I’m not packing all that equipment by my lonesome and they are there to help me.  Armando is also an excellent painter by trade.  He paints houses and rooms as well as large scale commercial projects.  If you need get some painting done and you want the professionals to take care of it quickly and efficiently, get a hold of me and I’ll get you in touch with Armando.  Make sure to say “HI” to them next time you see them at the Town Park on Sunday!