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The Cave Blog

Archive for August, 2009

Fun With Acro

Monday, August 31st, 2009
Another meaning for being a supportive wife

Another meaning for being a supportive wife

Sometimes in the gymnastics classes we stray from our typical training in “Artistic Gymnastics” which is what the familiar 4 women’s and 6 men’s events are known as. Monday we did some partner acrobatic work. This is a great way to train some new movements and work as a team. It takes trust and confidence to do this as in many cases you are relying on others for your safety and success in the skill. Aside from the effectiveness, training modalities, blah, blah, it’s simply a lot of fun.

Efficacy of a Pull Over and Rich’s First

Sunday, August 30th, 2009

As I mentioned yesterday Rich made his first pull over on Saturday. Friday he did his first WOD without scaling any pull ups as well. Here’s the video of #2. A pull over is an exceedingly applicable skill. If an object overhead can be gripped and there is enough clearance a pull over is the easiest way to get on top of it. A pull over can be used to get over a ledge as well. This movement does not require the explosive strength that a deadhang kip (aka bar muscle up) requires, nor does it require as much strength. It does require a reasonably strong pull up and leg lift. Once those two components are in place, a little bit of practice to get the mechanics down and you’ll be doing pull overs.

How to Rip, and How to Help Prevent Them

Saturday, August 29th, 2009
Kristy's hands after Treavor Win-E today

Kristy's hands after Treavor Win-E today

So I had two choices I was looking at for the blog post today. One was Rich getting his pull over WOHOO!! Way to go Rich, that is awesome. But instead I’m posting a photo of a pair of hands missing some skin.

Unfortunately this photo does not do justice to the state of Kristy’s hands after the workout this morning. First hats off to her for doing legit pull ups meaning she did on the order of 75 pull ups solid. This massive tearing all occurred at once. It was not one rip at a time through the 75, but in one fell swoop right at the end. There was a cause, she got a bit lazy with her grip right at the end. It’s totally understandable that one’s grip would start to fail at the end of 75 pull ups, but how you allow that to occur will have a drastic impact on the state of your hands afterword.

When you feel like your grip is failing you need to take care to not let your grip half shift at the bottom of a pull up. Nearing the end of a long set of pull ups (or bar routine for our gymnasts) the layers of skin in your hand are worn and a sheering force can separate them. If you have a grip on the bar and then shift under load the outer layer of skin will potentially adhere to the bar better than to the other layers of skin, this results in a rip, and in some cases, big, nasty, bloody rips. Start to develop a feel for how to grip the bar. As much as possible hook your fingers over the bar and do not fully grip the bar in your palm. In gymnastics we have to be critically aware of not gripping the bar to tight. We often joke about “trying to squeeze water out of the bar”. Gripping the bar tightly is a sure way to brutalize your hands. Create a solid hook with your hands and be conscious of how it feels. In time you will learn what a near rip feels like and be able to adjust for it. While we wear rips like a badge of honor around here, it is better to not rip whenever possible. It is an inevitable part of how we train, but they can be reduced. When you rip badly it will impact your training for a few days, so pay attention to your hands and work on holding the bar properly to help prevent rips.

Ray Storm Running Mountain Bike Clinics

Friday, August 28th, 2009
Ray Storm's Clinics

Ray Storm's Clinics

Ray has been training with us for some time. If you didn’t know, he’s one heck of a cyclist. Riding mountain bikes professionally for two years. He has seen impressive improvement in his biking from doing CrossFit, and is a strong believer in base general strength being critical for elite performance in specialized activity. It has helped him and he wants to help push the concept to others.

He is going to be running several clinics in the coming months on the specifics of cycling and we will be working with him to help spread the word on how critical GPP (general physical preparedness) is to elite performance.

Check out his flyer at:

http://www.crossfitmarin.com/media/mountain_bike_clinics.pdf

Is any of this crap yours?

Thursday, August 27th, 2009

CrossFit Marin is about to start a side business as a Goodwill store / pawn shop.  We have been in business now for almost three years and we’ve slowly been accumulating articles of clothing, hats, water bottles, shoes, sandals and apparently even a tennis racket.  Some of the sweaters and sweat shirts are quality.  I recognize some of the clothing:

Drive Savers sweat shirt?  - Sarah

Purple REI fleece?   - Gloria?

Cute Sigg water bottle?  - Lilly.

10 Things you should know about Chuck Noris?  Definately Spencer.

Hmmm..., I think I'm going to keep that fleece!

Hmmm..., I think I'm going to keep that fleece!

Ok, so come get your crap.

- Luv,

Drais

The Hernandez Family has a visitor:

Thursday, August 27th, 2009

The Hernandez family has definately won the “Family of the Month” award for August 2009.  During a month when attendance is low and everybody usually goes on vacation, they’re in here so often that we have to shoo them away.  Initially they started on Easter Sunday when Armando agreed to have Alan and Nicole, his kids, try out a parkour class at the Corte Madera Town Park.  After the class was done, he took advantage of a little promotion we were having and signed them up on the spot for the rest of April, May, and June.  Pretty soon Armando and Ivette, the parents, were doing CrossFit once a week on Sundays as well.  Now a days we can’t keep them out of the gym.  Armando won’t listen to me when I tell him that they need to take a rest day.  When I told Russ that they’d be in at 6pm today, he replied, “They should just move in to the gym.”  “Huh?” I said.  He answered, “Well, they’re in here all of the time.”  I think the kids would definately take to that idea. 

Ivette’s cousin, Ivan Ruiz Salazar, an engineer and computer scientist, just flew in last Saturday for an eight week vacation.  Armando and Ivette had him in the very next day doing “Tabata Something Else” for CrossFit class at the Town Park.  Roger told him that he wasn’t allowed to do the workout, since he hadn’t done the foundations series.  Somehow he sneaked in and did it anyways.  I tried to put him through foundations 1 after the class, but he soon realized that his leg hurt and that he couldn’t sit up, so we postponed it until Monday.  Here are some pictures of the three Hernandez from this Wednesday.  Ivette and Armando are tackling Eva, (or Eva is tackling them) while Ivan is working on his knees-to-Elbows from foundations 2.  I vainly tried to take a picture of all of them working at once.

Well, two of them are working hard.  What is Ivette looking at, anyways?

Well, two of them are working hard. What is Ivette looking at, anyways?

I don’t know why I think these pictures are so funny, but they crack me up.  Lol.
Ok, so now why is Armando so happy?

Ok, so now why is Armando so happy?

Ivan, will you please stay on the bar, now that I actually have the other two doing something?

Ivan, will you please stay on the bar, now that I actually have the other two doing something?

The Gauntlet Has Been Thrown

Tuesday, August 25th, 2009
C2 rowers, ready for the challenge

C2 rowers, ready for the challenge

As many of you know, Rich has been steadily recovering from a ruptured Achilles tendon. He has been faithfully coming in and training hard. He will be recovered in no time, but in the mean time we’ve been finding single leg modifications, or drastic changes to all of the workouts so he can carry on. The 4X500m row was a workout he could do unmodified. Initially we weren’t sure if we’d be scaling the distance since he would be rowing with just one leg, but he has been doing quite  a bit of single leg rowing recently so the first row would be 500m and we’d decide from there.

Well, the first run settled it. At 1:52.8 he set a phenomenal time for a single leg 500m. So, the challenge is on. Can you match or beat Rich’s single leg 500m row? The rowers will be available during any of your sessions. (Well, Eva day excluded). You can take a few minutes to hop on the rower and give it a shot. Just let the trainer in charge know, and they will make a determination if it will be ok to do it at that time. If you want to come early or stay late and try that is also an option.

Russ Will Be Around More

Monday, August 24th, 2009
Russ running conditioning for the kids

Russ running conditioning for the kids

We’re pleased to announce that Russ will be taking on more hours. He will be adding several of the kids gymnastics classes to his schedule. This will enable us to further develop the gymnastics classes and program, as well as offer more time options for these classes. We will continue to add classes as needed. Say hi to Russ when you see him, he will be around the gym a lot more in the coming months.

Extreme Power Applied

Sunday, August 23rd, 2009

Steven Legendre is one of the top gymnasts in the country right now. He’s wickedly powerful. This is a video from the recent national championships. I love Steven’s gymnastics because of his capacity in terms of power. It’s easy to see how that power comes in handy on the floor. If you’ve done any tumbling you will have some concept of how difficult the things he does here are. He makes ridiculously difficult skills look easy. Unfortunately this video cuts off his first pass in which he does a double front into a front 3/2 layed out. Superb technique aside what sets this guy apart is power. He is able to generate a tremendous amount of force off of the floor. A while back William Sands did some force plate testing with elite gymnasts tumbling. He measured force impulses exceeding 20X body mass on the take off and landing of some tumbling skills. The power seen here exceeds 7 kilowatts. Elite olympic lifters generate about 6 kilowatts on the second pull of a snatch, though their range of motion for force application is substantially greater. We chase power because it tends to induce greater adaptive response, and improves performance in sport, and critical life situations better than other modes of training.

It’s Cian Gallagher’s 8th Birthday!

Sunday, August 23rd, 2009

After a long summer hiatus, the Gallagher brothers, famous as stars of  the blockbuster Feburary 2009 release, “Gromit Parkour”, are back at CFM, but this time it’s for Cian’s 8th Birthday party.  On Friday August 21st, Cian brought his posse over to the gym to intrduce them to some ins and outs of parkour moves and other acrobatics at CFM.  (Cian’s actual birthday was August 12th.)  Ryan Fulmer and Russell Bruel were on Gromit patrol duty.  Here are some of the highlights caught on camera:

Cian gets some extension before the shoulder roll.

Cian gets some extension before the shoulder roll.

If you haven’t seen the infamous Gromit Parkour movie, here’s a re-release with our stars: