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Archive for July, 2013

A Word From Bill About The Games

Wednesday, July 24th, 2013

Written after day 1.

As I was about to leave for the Crossfit Games and after I arrived several people asked me if I was excited.  Of course I was excited, but the larger thought was grateful.  Gratefu to be where i am and who I am.  I was first grateful for the body and the temperament the God and Father of my Lord Jesus Christ has given me and that He has filled me with The Holy Spirit.  I could not do this without an awareness of His love and presence.  I am grateful for my wife who supports me even in my wild adventures.  Then I am grateful for my children and grandchildren. It was wanting to be able to do activities  with them, and not be an old fuddy duddy unable enjoy activities with them.  I am grateful to Roger who was willing to take a 53 year old, over weight man and help become physically who I am today.    I am grateful for all those who have coached me through the years.  Then I am grateful for our entire Crossfit family who has encouraged me and challenged me.  I am here in large part because of all you.  Thank You!

Today was the start.  The first workout, “Nancy”.  Anything 5 rounds is hard for me, especially when it includes running.  The first two rounds weren’t bad, but as many of you know that third round can get grueling.  The over head squats were fairly easy for me at 75 lbs.; what helped was hearing Amanda telling me to keep going.  Her voice stood out in the crowd for me.  Yes, when I finished I assumed my normal completion position and it took about ten minutes to get my breathing and heart rate under control.  The ice bath was really cold, but helpful.

After the workout and some rest I went back to the to the hotel,got a short nap Roger brought in some good food.  Another short nap and then back to the Center.

Warming up the sled pull did not seem bad and I felt I could low through the HSPU quickly with the 4″ pad.  I only had to move my arms about 2-3 inches.  I pounded out my first ten HSPU.  The guy next to me came Dow and I knew he was pretty good at these, so if he was taking a quick break, I better take a break.  He didn’t come back to the wall and began to harness up for the pull.  I got back up on the wall and cranked out another ten.  It took me awhile to get strapped up in the harness and it was a lot harder than in practice.  The grass was inconsistent in drag; it was hard someplace and nearly impossible in other.  There was one small section, maybe two feet that I had hope it might get easier, “not”!  I staggard  I couple of times.  I was completely unaware of what others were doing.  Two pull ups in I came off the bar exhausted.  I tried to just complete the pull-ups in short sets.  At one point I heard the time and set the target of getting done in less than seven minutes.  I finished in 6:34, good for eighth.  When I crossed the finish line I was finished.  I sat next to the fence, trying to find a little shade.  I heard Rich so I stood up, put out my hands out to him and asked him to cut off the grips; I had to get them off, I want as little touching me as possible when I am exhausted like this.  Even ten minutes after I finished I had trouble walking off the field.  Amanda said, Let’s go to the ice bath, find some shade and sit.  I took about 5 steps saw in a chair in the shade and sat for another 5 minutes then went to the ice bath.

The good thing is I have no injuries and no extremely sore body parts, just tired!

Once again Cavers, I am grateful for all of you.  Thanks for sitting and standing at computer and cheering me on.

Masters Event 4 Complete

Wednesday, July 24th, 2013

The final event for day 2 was:


Deadlift 205lbs

Box jump 20 inch box

A pretty straight forward couplet. The load wasn’t a heavy one for Bill, we expected him to do well. He did, completing the workout in just under 5 minutes. He maintained an excellent pace throughout the whole workout. Unfortunately the other athletes in his division also performed exceptionally on this workout. The first place finisher was done in 3:46 with virtually the whole field done by 5:31. This was a close race. Bill finished in 14th only 0.7 seconds behind the 13th finisher. Unfortunately this leaves bill in 13th place overall, and he needs to be 12th or better to qualify for finals. A small concession is that the 0.7s would not have increased his point total enough to be in the finals, he would have needed to finish 5 seconds faster. Still quite close. Bill’s competing at the Games is complete. We are disappointed that he won’t be able to participate in the Clean and Jerk tomorrow, as we anticipated him doing well there. Thanks for following along. Bill is very appreciative of the support from all of you.

Masters Event 3 Complete

Wednesday, July 24th, 2013

Event 3:

50 Shoulder to overhead 75 lbs

Drag a 135lb sled 17 yards by a rope (no foot travel)

40 Burpees

Drag a 135lb sled 17 yards by a rope (no foot travel)

30 SDHP 53 lbs

Drag a 135lb sled 17 yards by a rope (no foot travel)

Event 3 is complete. The sled drag yesterday was a new movement, as was pulling the sled by a rope today. Again, the sled moved easier in the practice area than it did on the field, but at least Bill was expecting that. This workout turned out to be a tough workout for Bill. He struggled with the sled pull and fell behind each time. Over the course of the event he lost ground, finishing the shoulder to overhead in the middle of the pack, but finishing the workout 19th. He will have to do well on the deadlift box jump to stay in the running for the finals.

2013 CrossFit Games Masters Event 2 Complete

Tuesday, July 23rd, 2013

Event 2 is now complete. This one consisted of (for Bill’s division). 20 handtand push ups with a 4″ lift for head placement, a 100yd sled drag at 135lbs and 30 pull ups. Bill started off strong completing the HSPU in two sets very quickly. A lot of this group completed the HSPU quickly so there was a race to get to the sleds and get going. The start of the sleds was pretty quick, but he pace dropped shortly thereafter. It was much harder than the athletes (and their coaches) anticipated. The surface didn’t allow the sled to glide as well as in the warm up area. About 3/4 of the way through the drag Bill was in 5th place in his heat. He struggled with the pull ups because he was totally gassed from the sled to finish 8th in his heat. He is now 8th overall going into tomorrow. We’re excited to see how he does in the next workout.

CrossFit Games Masters Event 1 Complete

Tuesday, July 23rd, 2013

The CrossFit Games have begun. The athlete check in and first briefing was at 7am, so our day began early. Got Bill up, grabbed a small snack and headed out. Bill didn’t sleep well, but was feeling good going into the first event.

The first workout was Nancy. 5 rounds of a 400m run followed by 15 overhead squats. A familiar workout, so no surprises with the movements or standards. The women kicked off the day. It became clear that the overhead squat was the primary differentiator for the main pack. In each heat there were a few athletes that ran fast and performed the overhead squats solidly. Most of the pack ran at a good pace and struggled a bit with the overhead squats as the workout went on, then there were a few stragglers, most with mobility and shoulder issues that made the overhead squat a difficult, or impossible movement.

Bill’s heat came out and he was placed front and center. We could get nice and close to yell/coach at him. Bill started the run and finished the first 400 in the middle of the pack. We all know running isn’t Bill’s strong suit, so he was looking great. First set of overhead squats unbroken and made up ground on the pack. Each round Bill fell a little bit back on the run and gained it back on the overhead squats. After passing a couple guys during the overhead squats on the last round (all 5 rounds of overhead squats unbroken) he ran to the finish line in 7th place. He then headed to the sidelines to collapse into the normal Berry fetal writhing position we are all so familiar with.

We’ve gotten him fed, took a recovery bath and he’s getting some rest. A couple hours until his next event. We’ll keep you posted. Be sure to check out the master’s stream at:

Recorded footage from the first event is there as well.

Youth Camp Is Completed

Sunday, July 21st, 2013
Great group

Great group

We have completed our youth camp week. We practiced acrobatic elements, basic tumbling, parkour, and more. The week was completed with a long obstacle course that hit just about every section of the gym. All of the campers were sore from the work they put in through the week. We had a great time.

I led the camp and coached most days and I have to commend the participants. Everyone was ready to jump in and work. While we had a lot of requests for curriculum that wasn’t planned, we didn’t have any issues with discipline. All of the boys worked great together and worked well with their coaches. I hope to see all of these boys in The Cave continuing to hone their skills.

Work Party At The Cave

Saturday, July 20th, 2013
This is going to be epic

This is going to be epic

Saturday evening at 5:00pm we are going to make some major changes to the gymnastics area. Depicted are the deck and carpet for a new full size floor. This is as good as it gets as floor goes. These panels, foam and carpet need to be moved into the gymnastics area and all equipment currently there need to be moved into our new space. There’s a lot of work and we would love to have company. Please come on down to The Cave if you have the time and help out. Pitch in a little or a lot. Any help will be appreciated. The results will be spectacular.

This thing is fun

This thing is fun

We have also acquired a new trampoline. Be sure to try this thing out. When you do, have a coach with you because this thing is responsive. Keep things under control and have a great time.

The next phase of The Cave has begun. More space, new equipment. There’s a lot of work to do, but the end result is worth it all. All of you, our students, will reap the benefits. We thank you all for being on this amazing journey with us.

Team Bill Berry!

Thursday, July 18th, 2013

photo-2As we all know, our very own Bill Berry is competing in the 2013 CrossFit Games next week!  We are so proud of his hard work and dedication to his training, and we wish Bill the best of luck!  Bill is walking into the CrossFit Games ranked 7th in the world…where will he finish?

The Cave is taking donations to support Bill and his coaches travel expenses to Los Angeles.  Two ways you can support Bill are to:

1) Contribute at the $25, $50, or $100+ level

2) Purchase Bill Berry Fan Club Apparel! (T’s and Tanks at $35)

Fan Club Apparel is expected to arrive on Monday July 22nd.  You can check out images of the Fan Club gear in the gym.

We thank you all for your support of our athlete!  Good luck Bill!

Doritos RIP

Wednesday, July 17th, 2013

chipsI used to be a huge Doritos fan. I loved licking the chemical goo off each neon coated finger, ardently appreciating such divine unnaturalness with heartfelt smacking sounds. This week, though, they are laid to rest in peace along with so many other unhealthy temptations for which, bit by bit, I’m finding replacements that taste better, are healthier and just as finger-licking good! Here’s the latest:

Microwave Sweet Potato Chips

  • 1 sweet potato, narrow and long shape best
  • 1 tablespoon extra virgin olive oil
  • salt to taste

These couldn’t be easier. Wash (but don’t skin) sweet potato and slice as thinly as possible with a sharp knife or, for best results, a veggie mandolin. The thinner they’re sliced, the crispier they’ll be.

Toss into a plastic bag or plastic container with tight-fitting lid along with 1 tablespoon extra virgin olive oil and a few good dashes of salt. Shake well until everything’s evenly coated.

Cover the microwave dish, or a separate microwave-safe plate, with parchment paper (cut in a circle if need be). Line with chips without overlapping; do multiple batches as necessary.

Pop in microwave for about 4-6 minutes. Time and power level for these will vary depending on your oven, but you’ll know they are done when they’ve browned but are not burnt. (Make sure they brown, otherwise they won’t be crisp.)

When done, let sit out a few minutes and then transfer either to serving dish or, like me, just straight into your mouth!

Challenge WOD #4

Monday, July 15th, 2013

Challenge WOD #4 has arrived!

You may complete this workout as many times as you would like until the workout closes.

The closing date is Wednesday, July 24th.

Remember you must have a judge to verify that your repetitions are good and your score is valid!

Challenge WOD #4:

In 10 minutes, complete as many rounds of:

8 Thrusters

10 Toes to Bar

12 Box Jumps

Your score is the total repetitions completed.

Movement Standards:

Thrusters: Men will lift 50 kg and women will lift 35 kg. For each rep to count, you must achieve full depth, meaning hip crease below the knee, and full extension on the lift with arms locked out over head.


This is full depth


This is full extension

Toes to Bar: For the repetition to count both feet must pass behind the vertical line, meaning hips must be fully open, and toes must touch the bar.


Hips are fully open


Toes are touching the bar

Box Jumps: Men will use a 24″ box and women will use a 20″ box. For the repetition to count you must jump with both feet onto the box and show full control at the top of the box with your hips fully extended.


jump onto the box with both feet


full control, hips extended

Good Luck!!