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Archive for September, 2012

Programming for October 1 - 7

Sunday, September 30th, 2012

Monday October 1st:

Level 1:
A) Complete as many rounds as possible in 4min of:
1 Thruster @ 50%, 1 Box Jump; 2 Thruster @ 50%, 2 Box Jump…
Rest 5min
B) Complete as many rounds as possible in 4min of:
1 Kettlebell Deadlift, 1 Kettlebell Clean, 1 Kettlebell Front Squat, 2 Kettlebell Push Press
This workout is to be performed with a kettlebell in each hand. Rx is: 1.5pd/1pd
Rest 5min
C) 6min Amrap
100m Run
10 Push Ups
10 Pull Up
Level 2:
A) Complete as many rounds as possible in 4min of:
1 Clean and Jerk 155#, 1 Ring Dip; 2 Clean and Jerk 155#, 2 Ring Dips…
Rest 5min
B) Complete as many rounds as possible in 4min of:
1 Deadlift, 1 Clean, 1 Front Squat, 2 Push Press
The workout is scored by the amount of weight lifted of the course of the 4min.
Rest 5min
C) 6min Amrap
100m Run
10 Push Ups
10 Pull Up
Tuesday October 2nd:

Level 1:
A) Spend 10min working on hang cleans with the barbell
B) 3 x Max Effort Strict Pull Up; 3 x Max Effort Ring Dip; 3 x Max Effort HSPU
C)For Time:
400m
10 115# Thrusters
Level 2:
A) Spend 10min working up to a heavy set of 3 hang cleans. (Reps are to be done touch and go)
B) 5 x 3 Weighted Pull Up
C) For Time:
400m
10 UB 115# Thrusters
Wednesday October 3rd:
Level 1:
A) Back Squat: 65% x 10 x 3
B) Spend 10 min practicing Hang Power Snatch
C) 3 RFT:
Row 500m
40 air squats
Rest 1:1
Level 2:
A) Back Squat: 65% x 10 x 3
B) Block Snatch: 60% x 5 x 2
C) 3RFT
Row 500m
30 Toes to Bar
Rest 1:1
Thursday October 4th:
Level 1:
A) Strict Press w/ Dumbbells: 10 x 3
B) Push Press w/ Dumbbells: 5 x 3
C) 8min for Max Reps of:
Double Unders
Level 2:
A) Push Press: 65% x 8 x 3
B) Strict Press: 80% x 3 x 3
C) For Time: 100 UB Double Unders; 50 Ring Push Ups
Friday October 5th:
Level 1:
A) Spend 15min practicing cleans
B) Spend 10min practicing clean pulls
C) 10min Amrap:
10 Box Jumps
10 1.5/1pd Kettlebell swings
Level 2:
A) Spend 15min working up to a 1RM clean and Jerk
B) Cleans Pull: 110% x 3 x 2
C) 10min Amrap:
20 UB Box Jumps
20 UB Wall Balls
Saturday October 6th:
All Levels:
“Chelsea”
30min Emom:
5 Pull Ups
10 Push Ups
15 Squats
Sunday October 7th:
Level 1:
A) Thruster: 65% x 10 x 3
B) Front Squat: 50% x 5 x 3 @ (13×1)
C) 10Min Emom:
4 HSPU
10 UB 45# Thrusters
Level 2:
A) Clean: 70% x 10 x 2
B) Front Squat: 75% x 5 x 2 @ (13×1)
C) 10Min Emom:
4 HSPU
5 UB Cleans @ 50%

Rich LeFurgy Wins Diamond In The Tough

Saturday, September 29th, 2012

This weekend a few Cavers headed down to Santa Cruz to compete in the Diamond in the Tough competition. It was hosted by CrossFit West Santa Cruz. The competition consisted of three qualifier workouts (you may have seen some of our athletes doing these workouts in the gym over the last few weeks). Then a live competition this weekend.

Rich L. won his age division! Check out the results. He won with a solid broad based performance. Not winning any single event he just showed that he was more rounded and consistent than the other athletes. Another title to add to his accomplishments. 18th place finisher in the 2012 CrossFit Games and winner of the Diamond in the Tough. Way to go Rich!

Shari M. ranked 8th in her age division. Again with balanced performances across the tests. Thanks to coach Brian for preparing and coaching these athletes for the event.

The Cave’s / CrossFit Marin’s 6th Birthday

Saturday, September 29th, 2012

On October 6th of this year it will have been 6 years since Roger and I registered the fictitious business name for CrossFit Marin.  We opened the business’ bank account with $500 each.   At first most of our equipment was comprised of PVC pipe so that we could drill the Olympic lifts.  There may have been a couple of dumb bells too.  The gym has come quite a ways since then, and it’s not just because of Roger and me.  It’s because of the hard work and dedication of the coaches, the clients, and the vision of the new (part) owners of the The Cave as well.  Here are a few random pictures that I found in my phone of back in the day.  Most of these are from around 2009.  I chose to post the first one because many of you will notice the big pull-up rig next time you come into the gym.  Well, this is where that rig used to be.  Looks different, huh?!

A view from outside of the main roll-up door to the CrossFit area, which back then was right next to the gymnastics area.

A view from outside of the main roll-up door to the CrossFit area, which back then was right next to the gymnastics area.

Back then we were in the habit of teaching Sunday classes at Pixley Park, which we got used to in 2008 when we were… ummm…. homeless.

A parkour & CrossFit set-up at Pixley Park.  Is that Debbie Primo doing farmer's walks?

A parkour & CrossFit set-up at Pixley Park. Is that Debbie Primo doing farmer's walks?

Did you all know that Coach Bill Berry is also known as 001?  (Double-O-One)  That is, he was our very FIRST client in October of 2006!  Here he is teaching Armando (who is responsible along with his wife for painting most of our gym.  Nowadays Amy Dockus has did most of the painting of the office area) L-sits on the parrallettes:

Bill Coaches Armando while Ivette looks on

Bill Coaches Armando while Ivette looks on

This following picture fills me with joy and pride.  (Sounds hokey, I know, but really it makes me tear up.)  The young lady coaching the little kids in this picture is Seraphina Schinner at age 15, coaching her pre-school gymnastics class.  Back then I coached her in parkour and taught her how to teach gymnastics along with the other senior coaches.  These days she’s an experienced coach, is level-one CrossFit certified.    When she gets back from France in January she’ll just be turning 18.  Hopefully she’s been training over there!

Seraphina teaches pre-school gymnastics.

Seraphina teaches pre-school gymnastics.

Here’s a picture of Karen LeFurgy (well, her back, anyways) walking past the CrossFit aftermath and another one of Jean-Luc and Karen after I ran them through foundations-4.  I’d like to note the the LeFurgys have worked hard at building up the business, doing much of the re-branding as “The Cave” and the marketing work, which was a very long and involved process.  Rich LeFurgy is also now one of our coaches.

Karen LeFurgy walks by the CrossFit aftermath

Karen LeFurgy walks by the CrossFit aftermath

Karen & JL after Foundations-4 (Old school foundations-4!)

Karen & JL after Foundations-4 (Old school foundations-4!)

I know you know that coach Bo is strong… but did you know that Coach Bo is Ninja?  Don’t let that deep-voiced corn husking farm boy fool you.  I’ve got evidence!  See… ?!:

Yup... Bo is Ninja.

Yup... Bo is Ninja.

Don’t mess with Bo.

What would the gym be like without coach Russ?  Well, it would probably still be here, but it would definitely not be nearly as charming, as clean,  or as fun for the kids!  Here’s coach (and part-owner) Russ timing a hang contest:

The kids having a great time with Russ

The kids having a great time with Russ

Who’s re-vamped the entire gymnastics program to make it more efficient, professional, and sharper overall?  That would be Coach (and part owner) Amanda, of course!  (with a little bit of help from coach Russ as well.)  Here she is showing off one of her little ones on the rope:

One of Amanda's little gymnasts zips of the rope!

One of Amanda's little gymnasts zips of the rope!

Mirror, mirror, on the wall, who is the most gun-ho CrossFitter of them all… ??  That would be Captain ( & part-owner ) Nick Wise, of course.  Here he is teaching his extraordinary self-defense seminar.  It is an invaluable learning experience.

Nick sets up a self-defense scenario.  What's going to happen next?!

Nick sets up a self-defense scenario. What's going to happen next?!

Do you like the new CrossFit programming?  Pretty darn “tight”, don’t you think?  Do you know who you should thank for the revamping of the CrossFit program?  (or who you should blame for your pain!?)  That would be Coach Bryan Oki, our new CrossFit Director, of course.  This is one passionate and intelligent teacher.  If you want to be good at something, most of all you have to be passionate about it!

CrossFit coach extraordinaire.  'Nuff said.

CrossFit coach extraordinaire. 'Nuff said.

Even though I didn’t find a picture, we should also mention Ryder Darcy, ( Parkour Director) and Andrey Pfening, who have been revamping the parkour program that just keeps getting better and more fun every day.  You should see what some of those kids can do!

At its core, who holds this place together?  I think that would be Co-Founder Roger Harrell, of course.  Ever diligent & ever faithful.  Here he is recording the results of the day on the wall of the “medium” gym.  Circa 2009.

Roger on the results wall.  Back then we used to have the "weekly records" up above the daily ones.  Data is important- gosh darn it!  ;)

Roger on the results wall. Back then we used to have the "weekly records" up above the daily ones. Data is important- gosh darn it! ;)

Well, I suppose that I should throw up a picture of myself in here and toss modesty out the window.  Which one should I pick?  Ahhh, a Ninja Warrior one, of course!  How did “The Cave” become an American Ninja Warrior icon anyways?  Well, here I am at the top of the warped wall in 2011.  I completed the qualifying course for the 2nd year in a row and I STILL didn’t even get mentioned, much less aired, on the damn show.  Well, you know what they say… 3rd time is a charm.

See, the damn thing is actually pretty tall!

See, the damn thing is actually pretty tall!

Now if I can figure out how to win the whole damn thing I might get more than a few seconds of TV coverage.  Thankfully, though, we have Tom Hutchman.  After all, if you watch Ninja Warrior you’d know that the whole “Roger and I starting this gym” is just a tall tale.  The Cave really belongs to Tom Hutchman (and the rest of you- it’s YOUR GYM).  Here is Tom Hutchman taking ownership of his Cave.  And you should too.  After all, if you don’t take care of it, who will!?

Tom takes ownership of his Cave.

Tom takes ownership of his Cave. I'm not telling him that we have a new janitor. I like to watch him vacuum.

Thank you for not only making the whole thing possible, but also worth while.  After all, you’re the reason why this place exists.

Nothing quite like getting (or giving) a piggy back ride outside The Cave.

Nothing quite like getting (or giving) a piggy back ride outside The Cave.

It shows when you love the kids you coach.

It shows when you love the kids you coach.

Happy Birthday, CAVE!

“Reebok, CrossFit, [Parkour] and The Sport of Fitness” article by CrossFit.com featured instructor Ryan “Demon Drills” Ford

Friday, September 28th, 2012

Cavers,

Here’s an interesting article written by Ryan Ford, for those of you who like to follow and think about the “development and unravelling” of y(our) disciplines: here

http://www.facebook.com/notes/ryan-ford/reebok-crossfit-and-the-sport-of-fitness/375082369232493

An additional question, will CrossFit “embrace” parkour once again in the near future?

-Amadraeus

Programming for September 24 - 30

Tuesday, September 25th, 2012

Monday, September 24th

Level 1:

Clean-Pull “Grace”

Level 2:

“Grace”

Tuesday, September 25

Level 1:

A) 20-mins to establish 1RM overhead squat

B) 3RFT of

9 Snatch Balance - 40% of OHS

10 Pull-ups

50 Double-Unders

Level 2

A) 20-mins to establish 1RM snatch

B) 3RFT

9 High hang snatch - 50%

10 Pull-ups

50 Double-unders

Wednesday, September 26

Level 1

A) Back squat - 1×3 @ 70%, 2×3 @75%, 1×3 @ 80%

B) 15-min AMRAP

20 Kettlebell swings

5 Kettlebell snatches (each side)

30 Box jumps

30 Wall balls

Level 2

A) Back Squat - 1×3 @ 75%, 2×3 @80%, 1×3 @85%, 1×3 @90%

B) 10-min AMRAP

20 Kettlebell swings

5 Kettlebell snatches (each side)

30 Box Jumps

30 Wall balls

Rest 1-min, then:

C) Run 800m

Thursday, September 27

Level 1

A) Disconnect practice: Hang Clean

B) Push Press - 5×5 @65%

C) For time: 50 Burpees

Level 2

A) Hang Clean - 4×3 @85%

B) Push-Press - 5×3 @75%

C) 2 RNFT

40 unbroken wall ball +1ft Normal height.  3-min rest between rounds.

D) For time: 50 burpees

Friday, September 28

All Levels

Skillwork/ Goat Day: Athletes will spend the class working on their goats.

Optional WOD: 20-15-10 reps for time of your three worst movements. (800m run or 1000m row).

For example,  Snatches, Double-unders, Rowing would look like this:

20 Snatches, 20 Double-unders, r0w 1000m / 15 Snatches, 15 Double-unders, row 1000m / 10 snatches, 10 double-unders, row 1000m.

Saturday, September 29

All Levels

“Test Day”  Choose from:

1) CrossFit Total: 3 attempts for a 1RM each of Back Squat, Shoulder Press, Deadlift

2) The New Total: 3 attempts for a 1RM each of Clean, Bench Press, Overhead Squat

3) Workout #1

10 Cleans @ 85%

20 Handstand Push-ups

30 Chest-to-bar Pull-ups

20 Handstand Push-ups

10 Cleans @ 85%

4) Workout #2

3 Attempts each to establish 1RM Snatch and Clean & Jerk

Sunday, September 30

All Levels

Run 5k

How to eat Paleo Before an Event

Tuesday, September 25th, 2012

A lot of people asked me how I was eating before the Tough Mudder.  The big quesitons were, how to you get enough energy? how do you carb up?  do you feel like that is enough?  Roger and I drove up with the Miranda’s and we had a lot of discussion on nutrition.  Now, Roger can explain the science much better then I can, but here is what I did:

Event was on Sunday, so I made sure to start focusing on hydration on Friday (which was a little late in my opinion).  I just about doubled my water intake and made sure that every cup of coffee I had was followed by an extra glass of water.

I also try to clean up the diet three or four days before an event.  Chicken and veggies, salad, nuts, easy fruit.  No red meet, no trying of new things.  This is to make sure that my system is happy.  I did this before regionals also, and really felt the benefit.  If you put in the right stuff, you’ll feel pretty energized, unlike a great big steak which is enjoyable, but takes longer (for me) to digest.

Saturday was all about a little extra fat.  For dinner, both Roger and I had the surf and turf: steak, grilled shirmp, a side mixed green salad, and mixed vegetables (beats, brussle sprouts, and carrots were on the menu).  Lots of water!  Paleo muffins for dessert (these ones were carrot ginger muffins–out of Practical Paleo and very delicious).

Sunday morning was a BIG fatty breakfast.  Eggs, bacon, avocado, mixed berries and water melon.  We ate a lot!  But, we were able to do this because we ate at 6:30 and weren’t supposed to compete until 11:40.  Had we need to compete earlier, this breakfast wouldn’t have been a good idea.   We all also ate some banana later in the morning.

And there you have it.  There is no need for a big pasta meal before an event.  You’ll get the carb intake you need from your vegetables, and by increasing your fat stores, you’ll have lasting energy.  But, as I learned before, you have to make sure that what you put in your system will settle well.  If you dont process bacon well, dont eat it before an event.  It’s like me and my hard boiled egg incident at regionals.  All I could taste during my event was egg yolk.  Not fun!

After the event?  Well, when they hand you a beer just for finishing you are obligated…

We deserved a little cheating!

Tough Mudder Follow-up

Tuesday, September 25th, 2012

Sorry I didn’t get the programming up for this week.  I was away running the Tough Mudder.

Most of The Cave Team after finishing.

Most of The Cave Team after finishing.

For those of you who have been living under a rock and don’t know what the Tough Mudder is, it’s a “hardcore 10-12 mile obstacle course designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. ”  It’s great fun, and a decent test of the physical and mental strength you develop in CrossFit.

Next year, the course is in July.  Start making plans to attend.


Tough Mudder Completed

Monday, September 24th, 2012

A group of twelve Cavers participated in the Tahoe Tough Mudder yesterday. The course involved 11+ miles of “running” up and down the trails at Northstar and 20 obstacles that were interspersed through the course. The course started with scaling a 6′ wall shortly followed by crawling through gravelly mud under barbed wire. Then we headed up to climb a tower and jump off a 15′ ledge into cold muddy water. These three obstacles set the tone for the day.

Other obstacles included jumping off a ledge into ice water having to fully submerse to get under a board placed in the obstacle to force you under. That was immediately followed by monkey swings on rings (which was pretty tough considering at this point your hands were numb). There were higher walls (up to about 11′) that had to be scaled. Lots of crawling through mud. Two obstacles that involved high voltage wires. One where you were had to crawl through muddy water with wires dangling from above. Some of them were live and if you touched them you got a jolt. It felt like you were being punched. Since you were in water you would also get shocked if someone nearby got hit.

We did have one incident. Jacqui M. was scaling the tallest of the wall obstacles using Nick as her base and missed a foot placement, which caused her to slip off the top of the wall. She fell and hurt her knee. We do not have final information yet on the specifics so check in with her when you get the chance. She had to bow out of the rest of the course at this point (it was about 7 miles in).

The general theme of the Tough Mudder is great. It is not a race, which is reinforced through many humorous signs placed through the course. The spirit is to help your fellow mudders where needed. Nick W. spent much time at the base of the walls boosting people up and over. Some people just need extra encouragement to give things a try, or to keep going, and the crowd is ready to provide that support. One of the biggest examples of this helping attitude is one of the final obstacles called “Everest”. This is an 11 foot high quarter pipe (or a relatively short warped wall for you Ninja Warrior fans). You could see this obstacle before the start of the race, which at that time I figured was going to be trivial given I’ve done the 14′ warped wall at David Campbell’s course, as well as the one at Tempest. However, after an 11+ mile hill run it looked a little bigger. When we arrived there was already a ton of folks on top of the wall holding hands down to receive other mudders and help them up. I took my run in a gap between folks and made  it up (had to try unassisted first of course), then turned around and waited for others. Nick and Dave H. were with me at that point and were able to make it up unassisted, then we lied down and caught the hands of other mudders behind us and hoisted them over the wall. Quite a bit of time was spent here helping. It didn’t matter if you knew people, you just helped.

Give this event a try. There will certainly be a group of Cavers going. Check in with Nick to keep tabs on future Tough Mudder training courses. It is a ton of fun with a group of people. You’ll get to know people better because there’s a lot of time to chat on the run/walk segments between obstacles. Suffering and overcoming together is a great experience.

End of An Era

Saturday, September 22nd, 2012
Two Unique Feats of Engineering

Two Unique Feats of Engineering

Many people were fortunate enough to see the flyby of the space shuttle yesterday. I love that they did that to mark the end of service. This workhorse of the space program performed an amazing amount of work over the shuttle’s 30 years of service. The first orbital shuttle flights were in 1981. There have been some changes in the shuttle over the years, but they were pretty minor overall. This 30 year old engineering continued to be the best available system for delivery of large payloads to space.

There is still a lot of debate as far as what is going to “replace” the shuttle, but given that the options may be something completely different than the shuttle it is more of accomplishing the same tasks with totally different ideas rather than replacing the shuttle’s function in a single vehicle. The launches of the shuttle became common enough that we tend to take for granted what is actually happening. Getting a vehicle into space is no small task. For the shuttle (Still the largest capacity space vehicle ever launched) the main tanks held roughly 1,600,000 lb of fuel. The solid rocket boosters held 1,100,000 lb of fuel each and provided most of the thrust for liftoff. The solid rocket boosters provided 3,100,000 lbf (pound force) of thrust. This is simply a staggering amount of force being applied. It is difficult to even relate this to anything we would have experience with to get a decent sense of what is going on.

One fun bit of info about the launch is the huge white cloud that is expelled during launch. This is steam. About 400,000 gallons of water is dumped in under the shuttle to mitigate heat and noise from the launch. This water is all vaporized, and the rocket fuel produces more steam as well since it is hydrogen and oxygen reacting to form water. Without this water windows would be broken miles away by the noise of the launch. I’ve never had the opportunity to witness a launch first hand, but the enormity of that must be pretty impressive.

Who knows what is coming next in the space program. There are constant debates about where we should be applying resources. In space, deap sea. Where to go next? What exploration is going to make a difference to everyday life. Time will tell.

1st Annual American Ninja Warrior Course & Parkour Seminar at “The Cave” (with Guest Coaches & Celebrities)

Saturday, September 22nd, 2012

Hi Cavers,

As you know we’ve held several American Ninja Warrior events, seminars, & competitions here at the “Cave”.  Nevertheless, the next one coming up is going to be the biggest and most spectacular yet, and best of all there will be a new format that will enable even more people at different skill and fitness levels to try their turn at the course and practice their skillzz.  Here are the details:

Saturday Nov. 3rd 1-6pm:   1st Annual American Ninja Warrior Kid’s Course & Parkour Training Session with Celebrities and Guest Coaches
Ages: 6-12 y/o
Come train with the American Ninja Warrior Legends. There will be 2 Kids courses, Ninja Challenges, Vaulting Clinics, Games, & More. Meet some of the biggest personalities of the show and half a dozen of the United States top Ninja Warriors from the “Great North West Region” as well as the stuntmen from the “Spectacular South West”, and don’t forget the Cave’s own Mt. Midoriyama veterans! Re-define your Ninja Skillzz.
Cost: $50 early-registration/ $65 preregistration / $85 at the door.
(Early registration ends Oct. 19th, preregistration ends Oct. 30th.) (no sibling discounts- sorry.)
Registration open for: 36 little athletes (may be extended to 48 good weather permitting)
Includes 2 obstacle courses, parkour vaulting clinic, games, raffle & course prizes, and of course, mingling with American Ninja Warrior celebrities.
Who will likely be present?  :  David Campbell, Travis Furlanic, Chris Wilczewski, JB Douglass, Kelvin Antoine, Ryoga Vee, Tom Hutchman, Andres De la Rosa, and several others!
Event Location: The Cave

Member cost: $50.00
Nonmember cost: $50.00

Notice how stylish and comfortable Travis looks in his sweatshirt!

Notice how stylish and comfortable Travis looks in his sweatshirt!

Sunday Nov. 4th 8:30-2:15pm:

Ages: mature teenager to 50+

Cost: $50 early-registration/ $75 preregistration / $85 at the door
(Early registration ends Oct. 19th, preregistration ends Oct. 30th.)
Registration open for 36 ninjas (may be extended to 48 good weather permitting)
Includes 2 obstacle courses, parkour skillz clinic, ninja challenges, course prizes, and “meet & train with the American Ninja Warrior celebrities”,

& compete at whatever level you’re comfortable

Event Location: The Cave

Member cost: $50.00
Nonmember cost: $50.00