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Archive for June, 2013

Bacon Fried Rice

Wednesday, June 26th, 2013

crystal_picIf you don’t already know, Crystal Montgomery – who works at the Cave – is an incredible cook! I’ve sampled some of her mouthwatering delights and am looking forward to trying this one that she has to share with all of us:

1 small head of cauliflower, separated in florets
3 slices of uncured bacon, cut into small dice
2 large eggs
1-inch knob of ginger, grated with a microplane
1 small onion, minced
4 ounces of sliced mushrooms
2 scallions, thinly sliced
2 tablespoons of chopped cilantro leaves
2 tablespoons of chopped basil
1 tablespoon of chopped mint
1-2 tablespoons of coconut aminos
Kosher salt
Freshly ground black pepper
First, pulse the cauliflower in a food processor until the pieces were the size of rice and chopped the rest of the ingredients.
toss the diced bacon into a large cast iron skillet over medium heat and fried until the bits were crispy.
While the bacon was cooking, whisk the two eggs in a small bowl with some salt and pepper to taste.
When the bacon is done, remove the crunchy swine to a separate plate.
Pour the whisked eggs into the hot bacon grease and fry a thin egg omelet. Take the egg out of the pan, slice it thinly, and set it aside.

Microplane/grate ginger, set aside.

Crank up the heat for your cast iron skillet to medium-high heat and add the chopped onions (along with a dash of salt and pepper). Once the onion softened, toss in the sliced mushrooms (along with yet another sprinkle of S&P) and stir-fried everything until the mushrooms are browned.

After adding the ginger and stirring it around for 30 seconds, throw in the cauliflower and even more salt and pepper.

Put a lid on the skillet and lowered the heat to low and cooked it covered for about 5 minutes. When the cauliflower was tender (but not too mushy), add the coconut aminos, the herbs, and the sliced egg omelet.
Before serving, tossed on the reserved crispy bacon bits.

This is a fast and easy dinner to cook that your family is sure to love!

Bill’s Competition Week–Get Ready to Throw Down!

Sunday, June 23rd, 2013



We all know Bill Berry.  A coach, an athelete, and one heck of a roll model to us all.  Bill has been gearing up to compete in the 2013 CrossFit Games.  He is currently ranked 7th in the world in his division, and I expect he is going to perform quite well at the end of next month.

Bill is the kind of guy that has enough will and determination to workout on his own, and take himself to his maximal capacity.  You’ll often walk into the empty gym and see Bill rolling on the floor in agony.  No coach, no workout partners; just himself and his sheer determination.  Pretty impressive, I’d say…

Most of us need someone to chase (or someone chasing us, rather) to really take ourselves to the next step.  So this week, we as The Cave family are going to do this for Bill.  This week is Bill’s competition week!

We will suffer with him, and push him as far as he can go.  Be prepared for old CrossFit Games/Regionals/Open workouts to appear.  For you fire-breathers and competitors, I fully expect you to give Bill all you’ve got!  For those of you looking to get in a good workout, I promise you’ll get it.

Let’s all get in and support Bill on his journey to the 2013 CrossFit Games.  Good luck everyone!

New Spaces, New Equipment, We’re Only Getting Started

Friday, June 21st, 2013

If you didn’t know we were expanding then you probably haven’t been around the gym much and need to get back in here. We have opened up “406″. This is the suite number of what is now our east entrance. This room is dedicated to our youngest students. The parent and me classes as well as many of our preschool classes have already started using this room heavily. It has been equipped with some new equipment designed specifically for the little ones. With a large padded area we have also used it to warm up some of our older kids classes. Be sure to check out the room if you haven’t had a chance to yet.

Bringing the new preschool room into use has allowed us to dedicate 417 to parkour. We have removed the padded flooring and added stall mats (the black flooring you are well familiar with from the CF area). A number of mats have been left there for strategically placed matting when necessary. This has allowed parkour to build class courses, and leave them up as they do not interfere with any other disciplines. This is the first time parkour has had a dedicated space. With the adaptability of parkour the discipline has been able to share space with both CF and gymnastics well. The disciplines have all grown to the point where there’s just not enough space to share any more. We have big plans for 417. More customization is in the works to make this space a true parkour playground.

With the parkour equipment moved out of the CrossFit area we have more open training space there as well. Its been great to see people just notice the feel of the space. Having a little breathing room is nice when you’re hurling heavy barbells around.

Big changes are in the works. We will reveal things as we move forward. You’ll notice another step as of July 1. We will add another 2,500 square feet to the facility. We will begin using the new areas almost immediately, but we are by no means done. We have significant construction plans and are working through the review processes and will be getting this work going through the summer.

What is Mila and why is the Cave selling it?

Tuesday, June 18th, 2013

You probably have noticed the shiny purple bags on the way to the bathroom. It probably catches your eye, but you are in such a rush to get back to your double-unders that you have not really thought about it. It is a brand of chia seeds called Mila that is the best in class for chia seeds.

Chia seeds are an amazing source of Omega 3’s, protein (with all the essential amino acids), fiber, and antioxidants. Mila by itself has the perfect functional blend of carbohydrates to fats and proteins (4:3:3… the very same as the Zone diet). That is all well and good, but perhaps still not convincing enough for you to buy a bag of seeds.

For many people (but certainly not all), Mila has had profound and life enhancing effects. For me personally, it has helped regulate my horrendous monthly mood swings, massively reduces my post CrossFit inflammation and the pain in my knees, and really helped me embrace a Paleo lifestyle and even got me enjoying food preparation and to top it off, opened a number of doors towards a healthier lifestyle. I will never stop eating my Mila and I can’t help but want to share it with my friends. If you come over for a meal, chances are I’m sneaking some Mila into your diet… kids too and the fussier the eater your child is, the more I will sneak it in!

For many of my friends, Mila has had an even more powerful impact on their health. For many people it has significantly reduced (if not eliminated) life long chronic migraines, allergies, helped stabilize digestive conditions, diabetes, helping with ADHD and Autism pushed extreme, and shifting competitive and even recreational athletes to the next level. Some friends have carefully come off Lipitor, Antidepressant meds, pain killers, carefully and with doctors monitoring their blood work, etc. These are not just stories, these are my friends, my friend who cleans my house, the parents at my school, my Mom’s older friends (one who is terminally ill with cancer but has found joy and energy through eating Mila), even my own Mom. It brings me to tears to just write about it. Mila is just a food, not a medicine, but as the saying goes “Let food be thy medicine and medicine be thy food – Hippocrates”.

Roger is a huge proponent of a healthy diet as being an integral part of getting fit and getting into shape. In clinical studies, Mila outperforms the other chia seeds on the market (it is a specially selected blend of chia from around the world that has been cold fractured to make all the oils remain intact yet be bio available), so Roger brought Mila into The Cave to help people with their fitness, recovery, and health. Yes, it is more expensive than what you find at the supermarkets, but the results are what counts.

In order to see health impacts, one needs to eat Mila on a daily basis. A typical adult serving is 2 tablespoons a day and maybe some of our athletes will end up thriving on more than that. Extreme athletes eat up to 8 scoops a day when they are competing. Mila also stabilizing how water is delivered to one’s body and stabilizes such things as carbohydrate transformation and nutrient delivery. I like to drink my two to four tablespoons a day in a 32 ounce container of water, or coconut water when I feel the need for a treat. I also like to cook with Mila and use it in sauces, kid pancakes, popsicles, smoothies, fruit bars. You can bake with it, freeze it and use it in just about any way possible. My daughter thinks that it is cool and will have it in her water, my 5 year old son is not as convinced, so he does not need to know that he is eating it. It’s a part of their diet whether they like it or not.

Some people from the get go and other after about one to two months of eating Mila consistently, feel more full of energy, more joyful, healthier, less body inflammation. Coach Amanda is hooked on Mila as are a number of other Cave folks. I am obviously very passionate about Mila and would love to help Cave folks people figure out how to incorporate it in their diet and those of their children. Consistency is key and finding that consistency can be tricky at first, but once you see the health benefits, you too will be hooked.

There is more technical info here on how it can help all you athletes:

If you are looking for ways to incorporate it in your diet or have other questions, shoot me a message: or comment on the blog.


Challenge Workout #3

Thursday, June 13th, 2013
Challenge WOD #3 has arrived!

You may complete this workout as many times as would would like until the workout closes.  Closing date is Wednesday, June 26th.  Remember you must have a judge to verify that your repetitions are good and that your score is valid!

Challenge WOD #3:
In 8 minutes, complete as many repetitions of wall ball shots and burpees in the following order;
2 WB
1 Burpee
4 WB
2 Burpee
6 WB
3 Burpee
and so on…
Your score is total repetitions completed.
Movement standards:

Wall ball–Men will use a 20# MB and shoot to the 10 ft mark.  Women will use a 14# MB and shoot to the 9 ft. mark.  For each rep to count, each squat must achieve full depth, meaning hip crease below the knee, and the ball must hit the targeted height.
Good Rep
This is a good rep!
No rep
This is a “no rep”.
Burpee–Your chest hips and toes must touch the ground at the bottom of the burpee.  Both men and women will jump onto a 25 KG plate.  The jump must be competed from 2 feet onto 2 feet.  This means both feet leave the ground at the same time, and land on the plate at the same time (no stepping onto the plate).  You must show an open hip on top of the plate for the repetition to count.  The athlete may get off the plate however they choose.
Bottom of the burpee
Hips, toes and chest must touch the ground at the bottom of the burpee.

On top of the plate

You must stand up on top on the plate with your hips fully extended.  Jumping onto two feet at the same time is required.

Good luck everyone!

Paleo Jerky and Creamer in The Store

Wednesday, June 12th, 2013
CaveMan Fuel

CaveMan Fuel

If you look in the store you’ll see these bags with a caveman on the front. We now carry Caveman Fuel jerky and paleo coffee creamer. These products are fantastic. Really simple, whole foods and taste great.

The jerky is made from 100% grass fed beef. All organic spices. Super simple. Now here’s the cool part. This jerky was originally thought of and product tested at The Cave. The story goes back a few years. I was talking with a few folks one day, basically complaining that there wasn’t any jerky on the market that didn’t contain tons of sugar and other crap. So Bryan A. pipes up and says, “I think I can solve that”. This incited a bunch of odd looks. So within three days there are several bags of jerky at The Cave and Bryan asked us to try them all and let him know which was best. We did, and across the board the winning jerky was also the most simple. Caveman Fuel had its first evaluation and the run to creating a product got started. It is on the shelves in the store. Try it out.

The paleo creamer was another addition to the product line. Non-dairy and contains no hydrogenated oils. It is coconut based. I can’t speak personally about this product as I don’t drink coffee, but I know there are others in the gym that have tried it. Ask around, or buy a bag and let us know what you think.

Paleo Pizza

Tuesday, June 11th, 2013

You heard right: Paleo pizza! This awesome recipe is from Amy Wise. The bacon thief in the photo is Nick :o).

BLT pizza with cauliflower crust
from Amy Wise


This is an awesome alternative for pizza. Even my 12 yr old nephew (who will not eat cauliflower) loved it. We did not tell him what it was made of. It also makes great leftovers.

Cauliflower Pizza Crust ( adapted from
1 medium sized head of cauliflower
1/4 teaspoon kosher salt
1/2 teaspoon of dried or fresh basil
1 clove of garlic finely diced
a couple of shakes of crushed red pepper (optional)
2 tablespoons almond meal
1 tablespoon olive oil
1 egg

Preheat oven to 450 degrees. Place a pizza stone or baking sheet in the oven while it is preheating. Oil up a large sheet of parchment paper on your working space.
Cut off the florets of a medium sized head of cauliflower ( stem is not needed). Wash and dry florets.
Pulse florets in a food processor for about 30 seconds ( you are looking for the consistency of snow)
Place cauliflower “snow” in a microwave safe bowl. Microwave for 4 minutes. Dump cooked cauliflower onto a clean tea towel to cool. Once cool, wrap the towel around the cauliflower to ring it out. You want as much moisture out as possible to get a nice texture on the crust.
Dump ringed cauliflower in a bowl and add your spices, garlic almond meal and oil.
Mix together then add the egg and mix again with hands to try and get a “dough” type consistency.
Place “dough” on the oiled parchment and shape into a crust about a 1/4 inch thick.
Place oiled parchment paper on your heated pizza stone or baking sheet and slide it back into the oven.
Bake for about 12 minutes until it turns golden brown - make sure the middle is brown but the edges are not burnt.
Remove from oven.

Time for toppings!
Of course at this point you are good to go for any pizza toppings. You should use already cooked meat and sauteed vegetables as the toppings won’t be cooked for very long on the pizza.
For the BLT pizza I used:
1-2 cups of marinara sauce
5 strips of cooked bacon
2 cups of kale
a handful of cherry tomatoes
and half an avocado
Put marinara sauce on cooked crust
Saute kale with olive oil salt and pepper and place on crust
Cut up tomatoes ,avocado and bacon and place on crust
Place crust with toppings back in the oven for about 5 more minutes
Take out of oven and let cool for a couple minutes
**watch the bacon carefully if you have bacon snatchers in your house**
Cut, serve and enjoy!

PCG To Air Again

Friday, June 7th, 2013

The “Professional Gymnastics Challenge” aired May 20-22nd. This is basically like the game of “Horse” in basketball, but with gymnastics, and some of the best gymnasts in the world. When you watch a gymnastics competition the gymnasts have to follow certain structures for their routines and include specific skill categories. Additionally they have to be able to do these skills consistently enough to risk performing them in their routines where a fall pretty much eliminates them from the competition. The PCG allows gymnasts to be more free, and isolates the competition to individual skills. This allows viewers to see some unique skills that they wouldn’t otherwise ever get to view.

The PCG will re-air on June 9th from 12:30pm-3:30pm on ESPN2. Tune in if you want to see a fun lighthearted competition.

Cabbage Salad

Tuesday, June 4th, 2013

cabbage_saladThis month I traveled through Croatia and Bosnia where I was quite surprised to find a ubiquity of fabulous health-conscious cuisine including menu choices for organic vegetarian and gluten-free dishes, bakeries offering almond flour alternatives, and even a few folks wanting to talk Paleo. Who would have thought? I enjoyed everything from the recognizable to the daring ordering a fair share of completely unpronounceable but memorable and cave-person appropriate delicacies. And what trip to Eastern Europe would be complete without a hearty helping of cabbage salad? So here is a new take on an old world tradition:

One small to medium-sized head red cabbage

3 medium carrots, peeled and trimmed

1/2 cup pecans

1/2 cup golden raisins

1/3 cup extra virgin olive oil

2 tablespoons apple cider vinegar

juice and zest from one lemon

salt and pepper to taste

In food processor fitted with slicing attachment, finely shred cabbage; with grating attachment, grate carrots (alternately can be done by hand, just takes a bit of time). In a large salad bowl, toss with other ingredients and serve chilled or at room temperature.