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Archive for February, 2014

DIY Paleo Chocolate Bars

Wednesday, February 26th, 2014

chocolateI’d like to say I eat chocolate because it’s healthy. But I don’t. I eat it because it makes me happy. If any health benefits come along for the ride, that’s fine it’s just never been top priority when it comes to chocolate. Really, though, as far as treats go, it’s not that bad although it’s very difficult to find chocolate bars that don’t contain soy or processed sugar. That’s why I was totally jazzed when I found out how to make my own chocolate bars (in under 15 minutes not counting chill time), which I’m very excited to share here!

Helpful Equipment

  • double boiler
  • digital thermometer
  • parchment paper or silicone molds


  • ½ cup cacao or cocoa butter (basically the same thing, just cacao is raw; can be found at Whole Foods)
  • 1/2 cup unsweetened cocoa powder
  • ½ tsp vanilla extract (or even better: vanilla beans to taste)
  • cinnamon (optional but I find it means I can add less sweetener)
  • sweeter of choice (maple syrup, honey, stevia – I find a combination of maple syrup and stevia to be good; honey will make finished product somewhat chewy)
  • sprinkles of choice (add-ons to finished but still warm chocolate such as chopped nuts, dried fruit, shredded coconut, fresh orange zest, fresh lime zest and cayenne, chopped fresh herbs such as basil, mint, or thyme, etc – can you tell I’ve been making this a lot!)

In a double boiler, gently melt cacao butter. If you have a digital cooking thermometer, try not to let cacao butter exceed 48° C as its texture can get a bit grainy if it reaches temperatures much higher than this.

Once butter has melted, gradually add cocoa powder a couple tablespoons at a time as well as cinnamon, vanilla and sweetener(s) to taste. Part of the fun of making chocolate is checking and adjusting the flavor as you go along!

When your ingredients are thoroughly mixed, you should have a thick warm paste which can be spread onto parchment paper about ⅛ to ¼ inch thick. Or, if you have happen to have silicone mini loaf pans, these make absolutely perfect chocolate bars. (I used a silicone muffin pan for chocolate in photo).

At this point, sprinkle desired add-ons on top. Note that dried fruit such as cherries or currants mean less sweetener needed when making the chocolate. And just plain with nothing added is delicious.

Refrigerate chocolate for an hour or so and then it’s ready. (Doesn’t need to be refrigerated but don’t leave it in the sun.) And now enjoy a truly healthy as well as indulgent Paleo treat!

The Free Standing Handstand Push Up

Wednesday, February 26th, 2014

Bottom phase of a HSPU

Bottom phase of a HSPU

From The Vault

Originally published in the CrossFit Journal and now resides at - Free Standing Handstand Push Up

Performing handstand push-ups (HSPUs) without the support of a wall or spotter dramatically increases the demands of the movement. The stabilization required during the movement provides a stimulus that is simply not present when the HSPU is assisted. Regularly performing freestanding HSPUs will dramatically improve any overhead lifting or throwing activities. The following article provides a progression for developing the ability to do a freestanding HSPU, starting with no handstand experience whatsoever. This process may take years for many people.

Beginning handstands

Many people will be intimidated simply by the concept of doing a handstand. Fears of falling and/or not being able to support themselves with their arms will be the primary hindrances early on. Proper positioning and a gradual progression will take trainees through this process safely and quickly.

The first step to a handstand is simply to learn how to be comfortable in a hand support. A vertical handstand is not necessary to start this process. Start with a folded panel mat, plyo box, or other stable raised surface. Stand in a shallow lunge in front of the object with arms overhead. In the lunge, the rear leg is the kicking leg, and the front leg is the support leg. Place your hands on the object, and kick your rear leg up toward the ceiling so that the support leg comes off the ground only a few inches. Start small. Getting up into a handstand at this point is not necessary and not recommended.

This initial stage can tell you a lot about the handstand and you can begin to improve handstand technique. The first thing to look for is proper shoulder angle. Many people will push their shoulders forward past their hands. This creates a very unstable position unless the individual performing the handstand is capable of performing a planche. The shoulders should be completely open and active with the arms by the ears. The head should be positioned so that your hands are just visible by looking toward them with your eyes (not moving your whole head). If you can see two feet past your fingertips then your head is too far out and your shoulder angle likely is “broken.” Once the proper position has been established, work on kicking higher. If the handstand is approaching 45 degrees from vertical it is time to move off of the raised surface.

Before moving to a handstand on the ground, you should be very comfortable with forward rolls. A forward roll is the easiest and safest way to exit a handstand that falls forward. Training a forward roll is discussed in detail in CrossFit Journal issue 38.

Practicing a handstand on the ground may be the starting point for individuals who already have a solid base level of strength and kinesthetic awareness. The starting point is the same as it was for the raised object. Start in a shallow lunge with arms overhead. Kick to a handstand by lunging forward and kicking your rear leg up toward the ceiling. The kick is what brings the hands to the floor, not reaching down with the hands. A very common mistake is to reach down with the hands, which breaks the shoulder angle and creates a less stable position. The line from wrists to the rear leg should be kept straight. When starting to kick to handstand, the kick should be kept low. As with the handstand drill on a box, only a small kick is necessary to identify deficiencies in the position. Once proper positions have been demonstrated, the kick can be taken higher. Simply kicking up and stepping back down repeatedly will begin to bring the hips higher in each kick and train an understanding of the shoulder and arm push required to hold a handstand. Once the kick leg is reaching vertical, the support leg can be brought up to meet it in the handstand.

Holding a handstand and improving alignment Once a kick to handstand is consistent, shift focus to holding the handstand. The only way to improve your ability to hold a handstand is to practice handstands. Do handstands whenever you get a chance. This is comparable to learning to walk. When children learn to walk they practice constantly. This is the same approach that should be taken with handstands. A solid static handstand is essential to performing free standing handstand push ups. Handstands can be practiced against a wall to develop strength in the position and to allow for enough time in the handstand to play with body alignment. Handstands against a wall should be practiced both with the back to the wall and facing the wall.

Handstands facing away from the wall do not encourage a proper hollow handstand posture, but allow for practicing balance in a handstand. Start in a lunge facing the wall and kick to handstand so that your heels hit the wall. Be sure to place your fingertips only a couple of inches away from the wall. Start the lunge far enough away from the wall so that you have to stretch forward a bit as you kick to the handstand. This will force a better alignment in the shoulders and improve the mechanics of the kick. This also creates proper positions for other kicking skills such as front handsprings and round offs. Once in the handstand, the shoulders should be pushed up (toward the ears) as far as possible and fully extended. There should be no angle between the shoulders and torso. The line between wrists and toes should be as straight as possible. Once the handstand is aligned properly, push with your fingertips and try to pull your heels away from the wall slightly to hold the handstand. As you get more stable you can walk your hands farther away from the wall to practice your balance.

Practicing handstands facing the wall helps to ensure a proper hollow handstand position but does not allow for balance practice as readily as facing away from the wall does. To get into a handstand facing the wall start with your back to the wall, bend down and place your hands on the floor 1 to 2 feet away from the wall, then walk your feet up the wall as you walk your hands in to the wall. Try to get your hands as close as possible to the wall. Your toes should be pointed and the tops of your feet should be the only thing touching the wall. It is possible to do this with your wrists virtually touching the wall assuming handstand alignment is good. Proper alignment is an open hollow with shoulders fully extended and pushed up. Think about pushing your toes as high toward the ceiling as possible. Once this position is obtained, try to push away from the wall slightly and transfer your weight to your fingertips and hold the handstand.

Practice freestanding handstands as often as possible. Kick up to a handstand whenever you get a chance. When you kick to handstand, think about extending your lunge, keeping your shoulders open, and maintaining a straight line between your kick heel and your hands. Part of your practice should be just trying to stay on your hands no matter what it takes. Walk, break form and bend your arms, just stay in the handstand. As you spend time in the handstand you will begin to feel the adjustments that are necessary to maintain it.

In addition to practicing handstands allowing for walking, you should also make a concerted effort to practice static handstands. Kick into a handstand with a tight, straight body and don’t move. If you have to take a step, come down and try again. As with previous handstands, kick into the handstand with an extended body and shoulders. Once in the handstand squeeze your legs together, extend your shoulders so that they are completely open, and hold the body in a straight, slightly hollow position. Think about digging your fingertips into the floor while practicing static handstands. This will create a more solid base for the handstand. Think about leaning the handstand slightly forward, as it is easier to save a handstand that is falling forward (over onto your back) than it is to save a handstand falling backward. (The exception to this is on rings.) To save a handstand that is falling forward, extend through your shoulders and dig your fingers into the floor as hard as you can. To save a handstand falling backward pike your shoulders and hips and if necessary bend your arms. As the handstand gets stronger, a slight planche will save a handstand that is falling backward.

Assisted Handstand Push Ups

There are several methods of performing assisted HSPUs. Each has benefits, and the various methods should all be used in the progress toward a freestanding HSPU. Doing HSPUs against a wall allows the balance factor to be removed from the exercise so you can begin to strengthen the movement. As with static handstands, these can be done facing the wall or facing away from it. A spot can provide as much balance and lift assistance as necessary. HSPUs can be performed on the ground or on parallettes. Parallettes allow for greater range of motion and help to stabilize the handstand. They can also relieve wrist strain for those with inflexible or injured wrists.

Proper technique during the assisted HSPU will allow faster progress. Throughout the HSPU the body should be kept hollow and as rigid as possible. It is much easier to push a stick than a rope: make your body like a stick. The elbows should be kept in close to the body throughout the motion, not flared out to the sides. In the bottom of the HSPU your hands should be about six to twelve inches in front of your shoulders and your elbows should be directly above your hands. Upright, this would be like holding two dumbbells just in front of your shoulders with your elbows directly beneath your hands. Do not allow your elbows to jut out to the sides or your stability will be severely compromised. When doing HSPUs with your back to the wall, start by just kicking up and working through the movement with your hands close to the wall. As you get stronger move your hands farther away from the wall to allow you to lean your shoulders forward toward the wall as you descend on the HSPU. This forward movement of the shoulders is essential to developing the control required for freestanding HSPUs. In addition to the shoulder lean, bend one or both legs to allow your knees to move away from the wall as well, so you can maintain a straight body from the knees to the hands.

Practicing HSPUs facing the wall allows for a hollow position and proper shoulder mechanics without compromising positions in the legs. Hands should be placed a few inches away from the wall to allow for the lean that is necessary in a freestanding HSPU. As the HSPU descends the shoulders should track forward of the hands. The torso should be kept hollow throughout the motion. Resist the urge to arch as you push back to the handstand.

The self-spotted HSPU was introduced to me by the CrossFit community and is an excellent option for practicing HSPU. Using a bar or stacked mats that are just under shoulder height, kick up to the handstand so that your heels can hook the support. You can then use your legs to help balance and lift the HSPU, which makes this exercise a glute and hamstring exercise in addition to training the HSPU.

A practiced spotter can give enough assistance to allow someone who can just barely hold a handstand to perform an HSPU. This same spotter can also provide minimal, balanceonly assistance to someone who is almost capable of a freestanding HSPU. The spotter should stand in front of the spottee and catch his heels as he kicks up to the handstand. From this point on, the spotter should provide the least assistance possible. To provide balanceonly assistance, the spotter can keep her hands completely open, with her thumbs on the spottee’s calves and fingers on the spottee’s shins. This way no vertical assistance will be provided. On the other end of the spectrum, if the spottee is highly fatigued, or is just beginning to practice HSPU, the spotter can hug the spottee’s legs and perform squats as the spottee performs HSPU.

If you are able to perform a 10- to 20-second static handstand with proper position and can do HSPUs with minimal assistance, it is time to start working the HSPU free standing. It will be easier to start on parallettes, as they will provide more stability. Kick into the handstand and push into an extended hollow handstand. Shoulders should be actively extended, shoulder angle should be completely open and body should be hollow. As you descend into the HSPU, allow your shoulders to shift forward of your hands and let your legs counterbalance this motion. Remember to keep your elbows in. At this stage you will find yourself piking to control the balance at times. This is OK. As you progress, you will find that you can pike far enough to touch the floor with your toes at the bottom of the HSPU then press it back to a handstand. As your HSPU gets more stable, aim to eliminate this pike. The effort required to perform one freestanding HSPU is drastically greater than the effort required in one assisted HSPU, and the stabilization it requires provides a demand and stimulus otherwise not present in the movement.

A freestanding HSPU will take a significant amount of work to accomplish, but the benefits gained along the way will be significant as well. All overhead work will be dramatically improved and stabilized. Performing freestanding HSPUs during a workout will increase the time required to complete the workout versus doing HSPUs with assistance, but it will increase the demands and benefit of the workout. As your freestanding HSPU gets more solid, the time discrepancy will be reduced. Practice freestanding handstands and HSPUs frequently. And be patient, as it will take significant practice to perform them with any consistency.

Paleo Sweet Tooth

Tuesday, February 25th, 2014

When Team BoManda headed to CrossFit Oakdale’s “Every Second Counts” competition in December, I met some of the Paleo Sweet Tooth people.  They gave me some of their almond butters to try, which are delicious!.  I am a HUGE fan of apples and nut butter as a snack, dessert, meal (basically any way I can justify eating it).  If I am being totally honest, it was peanut butter that started the relationship, but I’ve been having an affair with almond butter in my paleo attempts.

Paleo Sweet Tooth
I have seen Paleo Sweet Tooth at some of the other competitions we have gone to. Here is a shout out to their brand for making delicious treats!

What’s happening at The Cave

Monday, February 24th, 2014

This week at The Cave:
Thank you to everyone that came out to the Open Kick off party!  It was great!  It’s not to late to late to sign up for the open!
Click Here To Register

Want to improve your running efficiency? Want to run faster?
Come to our Pose running seminar on March 15th 12:30-3:30pm
A 3 Hour running seminar to improve efficiency, reduce impact and increase speed
Click here to sign up or learn more

We also have  a Double under clinic  March 16th 10-11:30am
Improve your double unders or get them for the first time - World Record holder Shane Winsor

Don’t wait too long, these camps are excellent and fill up quick!

the Average Joe Competition

Saturday, February 22nd, 2014

avg-joe-pictThis is a wonderful competition for athletes that don’t feel like they are at the top of pack and just love a good competition!    If you’re not sure please talk to one of our coaches and they’ll help.  Diablo fitness always puts on a great event, we hope some of you sign up!

Diablo CrossFit and Diablo Fitness Engineering are excited to announce the Average Joe’s Competition, the newest addition to our Deuces Wild and Masters Madness events. This competition is great for cross fitters that  are new to competing, getting better at competing, or want to have a fun but challenging experience with CrossFit.

Event Info:

Saturday, April 12th at Universal Sports Academy, Diablo CrossFit Martinez

Universal Sports Academy is a 48,000 sq ft facility with indoor/outdoor running space, large turf area, and home to DCF Martinez.

Who can compete:

This competition will be individual men and women, and we will ONLY have one competition category, Open!

Open category requirements will be based off the CrossFit Open placement. YOUR SCORES FOR OPEN 14.1 AND 14.2 MAY NOT BE IN THE TOP 200 IN THE NOR CAL REGION!  Registration will be based off the honor system mostly, so please do you best in the Open. If you do not want to participate in the CrossFit Open, but sign up for the competition, that is allowed (but we think you should do the Open too). If you have signed up and end up in the top 200 in NorCal, your money will be refunded.

Registration will be limited to 100 men and 100 women.  Register Here

More information can be found on the Average Joe’s Competition Website

CrossFit Open Kick off party!

Friday, February 21st, 2014

header-imageTonight is The Cave’s kick off party for the open!  Come learn about the open, get inspired an motivated! Party starts at 7 PM.  Hope to see you there!.


Thursday, February 20th, 2014

I got this amazing salsa recipe from Amy Wise a few months back and have been continuously enjoying it ever since. It’s become my fool proof go-to recipe to bring to festive occasions. I usually make a double batch to have some for myself as it’s always an empty bowl I bring home. This one is a total keeper!

Miguel’s Salsa
from Amy Wise


This Salsa is not just any salsa. Nick and I consider ourselves somewhat of salsa snobs, and this is one of our favorites. One of my coworkers brought this salsa in and I was standing next to the bowl the whole potluck trying to figure out who made this amazing green goodness. It was my coworker Miguel! I promise people will be impressed by the look and taste of this salsa.

2 lbs of tomatiillos
5-6 Serrano chiles ( you can add some habaneros to make it spicier)
1/2 a bunch of cilantro
1/2 a purple onion
1/2 tbs salt
1/2 lemon
1/2 lime
2-3 ripe avocados

1) Peel husk from tomatillos and wash off- then throw those and the chiles (without the stems) in a pot of water
2) Once water starts to boil check the color on the tomatillos the color should now be darker ( if not wait until it is) about 15-20 minutes- Drain tomatillos and chiles
3) Let them cool down - either put colander in the fridge or put in ice bath
4) Once cool-blend tomatillos and chiles in food processor
5) Chop the cilantro ,onions and avocados
6) Place the blended tomatillo-chile mixture in a bowl and fold in chopped avocados, onions and cilantro
7) add lemon, lime and salt to taste

You can use this salsa on chips, tacos, lettuce wraps, salads anything really! The dark green base with bright green chunks and purple pieces looks so pretty!


Just Because It’s Paleo Doesn’t Mean It’s Healthy

Wednesday, February 19th, 2014
Actually healthy food

Actually healthy food

The concept of Paleo eating used to be confined to a very limited crowd. In the early 2000s only those that were very actively seeking out nutritional information were even aware of it. This has changed. The term paleo has hit the mainstream, it is being talked about on major talk shows, news reports and other mainstream media. There are now paleo food products (which in itself is a bit of a stretch of the term).

This makes it even more important as consumers (in the literal sense of the term) to pay attention to our food. As paleo becomes more popular it is going to become a buzz word for the food producers to use on their packaging. I assure you, their intent will NOT be to make their food more healthy. They will try to fulfill any requirements of the buzz words (at this time there are no constraints on the term paleo) while still making the food as appealing as possible, with no real consideration for the health consequences of the food.

Think of the low fat ideas in the 80s. Everything became “low fat”. There were “low fat” and “reduced fat” versions of everything. In order to pull this off food producers packed the foods with sugar and processed grains. In most cases making the food far worse for you than the full fat original versions. The food industry even came up with engineered substitutes for fat so that they could label their food “low fat”. These substitutes have side effects, on example being expulsion of fat soluble vitamins because these substitutes are not digested and carry nutrients with them.

Sugar substitutes have been around for a long time. People like sweet things, but we have known for a long time that excessive sugar consumption isn’t good for you, so we’ve figured out how to make things sweet without calories, or with drastically reduced calories. This now allowed food producers to label their over sweetened products “sugar free”. More buzz words for packaging.

I have been offered to try out new “paleo” food products. In most cases they have been foods that I would recommend to our students here at The Cave, but in some cases it was clear these were not healthy food choices. They were loaded with honey or other “paleo” sweeteners. As the paleo idea grows and more people jump on board more food producers will want a part of the market. This will mean products labeled “paleo”. This label does not necessarily mean it is a good food choice.

The base line concept behind paleo is to eat naturally occurring whole foods. Stuff that grows and hasn’t been refined. This means that you should prepare the vast majority of your food. If the food comes in a package you should really consider how it was produced before consuming it. Highly produced, refined food products are simply not a good choice. Pay attention to your food. Do not buy into the idea that you can eat large quantity of “treats” because they are “paleo”. Do not get caught up in buzz words. Eat foods produced by nature, not refined by people.

Team BoManda ventured off to Chico for the Heartbreaker Partner Competition

Tuesday, February 18th, 2014

heartbreaker-logoOn February 1st, Team BoManda ventured off to Chico for the Heartbreaker Partner Competition at Adrenaline X CrossFit Chico.  They placed 3rd overall after 6 grueling workouts and a 12 hour competition day.  Here is their story:

BoManda left Marin at about 8:30 PM after a long day of work.  In true fashion, they had no plans for accommodations.  Wingin’ it would be the correct description of their traveling escapades.  Amanda should have had her evening classes covered so they would not arrive in Chico at 1 AM, but she did not.  Her bad.
Along the way, they stopped for dinner.  Finding a good, pre-comp place to eat was hard, especially given the time of night.  Many of you may not know, but Amanda has a weakness for flour tortillas, so when Chevy’s was open the nutrition guard came down.  Bo can and will eat anything.  You can feed him doughnuts before an event: he’ll not only win, but will lose weight too.  Jerk.
They found a hotel 1 mile from the gym.  Check in at 1 AM, alarm goes off at 6:30 AM, arrive at the venue at 7:30 AM.  Not pleasant.
BoManda entered this competition thinking it was 3 workouts and a final.  They were scheduled to drive back to Marin on Saturday for the all staff party, but was surprised by 2 more workouts just 2 days prior to the event.  They still considered the drive back to Marin, but would see what would happen throughout the day.

WOD #1 “No Love Lost”

12 Stations: 6 for Reps & 6 for Skills

Athletes have 6 minutes to choose which stations to perform.  Stations are worth points (to be announced).  A team may choose to perform at a station or skip it.  If a team chooses to skip it, the team may not return to it.  At the Rep Stations the athletes perform alternating reps together.  At the skill stations the athletes perform the skills one at a time.

15 Alternating Handstand Push Ups (Deficit/Level) (2 pts. each)
SKILL:  5 ft. Bridge Walk (10 pts. each athlete)
30 Alternating Box Jumps (24”) (30 pts.)
SKILL:  360 Handstand Turn Around (20 pts.)
30 Alternating Overhead Squats (115/75) (10 pts. each athlete)
SKILL:  4 Alternating Weighted Pistols (10 pts. each athlete)
30 Alternating Pistols (30 pts.)
SKILL: 15 Sec. Toes to Bar Hold (15 pts. each athlete)
30 Alternating Toes to Bar (30 pts.)
SKILL:  4 L-Sit Chin Ups (20 pts.)
30 Alternating Pull Ups (30 pts.)
SKILL:  15 Sec. Hold on 1 Parallette (30 pts.)

They did the HSPU with ease, Amanda did the bridge walk, and then they attacked the box jumps.  Amanda was slow on the box jumps (probably not awake yet), but nailed the handstand turn around.  They decided to skip the OHS because they wanted to save legs and OHS as we know take a lot of time.  Pistols no problem, except they were each no reped for a body weight pistol (strange judging standards).  The T2B hold was done by both, which made the T2B challenging, especially because they had to be alternating.  Bo attacked the L sit chin ups.  Amanda goes for the attempt, makes 2 and comes off the bar.  If she realized that she could not rest in between, she may not have tried them at all.  BoManda ended the workout with pullups, finishing somewhere in the mid 20’s.  They walked off the field having no idea how they did.  Since people were running around for this workout, it was hard to judge who did well.  Amanda checked the scores and they took 2nd–a shocker!

WOD #2 “Air Force 15”

The WOD is started with an empty barbell, weights for male and female, and clips.  On 3-2-1- Go the team must decide which athlete will start the WOD and load the barbell with the appropriate weight and clips.  Once the first athlete completes the entire WOD, both athletes may help each other re-load the bar with appropriate weights and clips for the next athlete.  The next athlete performs the entire WOD.  If both athletes perform the entire WOD, the team may choose which athlete will perform the 3rd round (the second athlete may keep going).  Both athletes will perform 4 burpees in sync every minute on the minute, starting at the end of the first minute.

For Reps. / 10 Minute Cap:
15 Thrusters (RX 115/75) (Intermediate & Masters 95/65)
15 Sumo Deadlift High Pulls
15 Push Jerks
15 Overhead Squats
15 Front Squats

At the end of each minute perform 4 burpees.

*The rep that is being performed at the end of each minute must meet all of the standards for it to count.  Burpees do not count for reps.

Bo started off the team for this working, thinking that if they made it further than 2 rounds he would be the better candidate for doing more work.  Amanda was scared of her legs.  Bo was surprised by just how awful this was.  He felt like he had been “Franned”.  Amanda watched him suffer, which made her all the more excited to get started!  They were able to complete one round.  At minute 6 Amanda got started.  She was right, it was awful!  She finished the OHS at the call of time.  They took an 8th place tie in this event.  They knew it wouldn’t be their strongest, but should have done better here.  The post WOD cough was heard all over the gym, proving that it was not only BoManda who thought this WOD was terrible.

WOD #3: “The Grind”

The team will have 4 minutes to complete:
Row for Calories
Double Unders with a thick rope (rope thickness is the same for RX and Intermediate)

*Athletes may switch between the row and jump rope as many times as they would like.

BoManda decided to go half and half on this workout.  They figured it would be crazy to think that Amanda could do all the double unders and Bo could do all the rowing.  They finished 7th. Amanda should not be put on the rower–ever.
WOD #4:  “Ball and Chain
3 Min. AMRAP KB Snatch in Both Hands RX (53/35) (44/26)
Min. #1 First Athlete Performs AMRAP
Min. #2 Second Athlete Performs AMRAP
Min. #3 Both Athletes Perform AMRAP in sync

*The KB must pass between the legs in sync and lock out over head in sync.

Amanda went first on this workout, because they figured again that Bo could handle the 2 minutes in a row.  Amanda learned how to do the double KB snatch just a few minutes prior to the event, so she went in not knowing what would happen. She did them, resting once in the minute.  Bo went for his minute, again resting once.  They stumbled to get going in sync on the 3rd minute.  Once they did, they rested once and finished off the WOD.  They walked off the field with Bo saying he thought they did not do very well.  Amanda checked the scores.  2nd place. Who would have guessed?

WOD #5:  “Every Rep Counts”
Every Minute on the Minute
Wall Ball (RX Men 20# above 10 ft./14# & 10 ft.) (Int. 20# @ 10ft. /14# @ 9ft.)
Box Jump (24”/20”)
Snatch (RX 115/75 Int. 95/65)
Round #1:  7-7-7
Round #2:  8-7-7
Round #3:  8-8-7
Round #4:  8-8-8
Round #5:  9-8-8
And so on… until 10-10-10

If a team reaches 10/10/10 or an athlete does not complete the required reps and standards within the minute, then on the minute the resting athlete performs as many snatches as possible to compete for a tiebreaker.

At 3,2,1, Go any athlete begins with 7 reps each of Wall Ball, Box Jump & Snatch.  On the minute the next athlete performs 8 Wall Ball, 7 Box Jumps, 7 Snatches.  On the next minute the first athlete performs 8 Wall Ball, 8 Box Jumps, 8 Snatches.  The pattern continues to 9/8/8 then 9/9/8 then 9/9/9 then 10/9/9 and so on until 10/10/10. If a team reaches 10/10/10 or an athlete does not complete the required reps and standards within the minute, then on the minute the resting athlete performs as many snatches as possible to compete for a tiebreaker.  All of the reps must meet the standards and be complete within the minute for them to count.  The person performing the tiebreaker must wait until the top of the minute to begin the snatches even though it may be clear that his or her partner is not going to make the required reps.

Finally, a workout Amanda is excited about!  BoManda decided to have Amanda start so that in the event they finished all of the rounds, she would be the one to do the snatches for the tie breaker.  Round one was completed in about 50 seconds.  This workout would get ugly quickly!
Alternating well, BoManda made it through 7 rounds.  Amanda missed a lot of wall ball shots, but was still able to make her rounds.  Bo was no reped on one here and there, but nothing to slow him down.  On round eight, Bo was hitting his reps well and missed the minute by one snatch.  Amanda was set up to either hit the snatches for a minute or go to the wall ball.  She went to the bar and hit 10 in a row!  Just before this workout started, (were talkin’ 10 seconds prior) their judge informed them that they could not drop the bar from overhead.  Amanda forgot this rule and of course dropped her last snatch of the first 10.  No rep.  She picked up the bar and kept going, making a total of 17 counted snatches.
Now, the scoreboard read 4T for hours.  Amanda stewed over the fact that she was no reped on a snatch, but oh well….until, they watched the next heats and people were dropping bars all over the place!  Not only that, but BoManda’s judge allowed her next team to drop the bar.  They were robbed!   Amanda was not pleased but said nothing…
Team BoManda entered the finals in 3rd place.  The finals were comprised of the top 6 teams.

Final Chipper

“Make Up or Break Up”
2:003:004:00 Min. AMRAP
Athletes have 2 minutes to complete as many reps as possible.  Each athlete must rotate between stations.  (Example:  If athlete #1 performs the row, then athlete #2 performs the burpee box jumpovers, athlete #1 then performs the OH walking lunges, and athlete #2 performs the deadlifts… and so on.  Once the 2 minutes is up, the team must return to the beginning and rotate through again, staying in the same sequence rotation. (Example: When the 2 minutes is up, if athlete #1 is still on the OH walking lunges then athlete #2 begins the next round with the row.  The next round is a 3 Minute AMRAP.  The athletes perform AMRAP for 3 min. and when the 3 min. is up.  The team will start over and perform a 4 Minute AMRAP. When an RX team makes it through the handstand walk, the team keeps going through the AMRAP, starting at the beginning.  The person that is not performing the handstand walk starts with the row.  When an intermediate team makes it through all the movements, the team starts from the beginning but gets to choose who starts with the row.  For the intermediate division, the wheelbarrel walk is also be a choice of who walks and who holds.

Row 20 calories (20 pts.)
10 Burpee Box Jumpovers (24”/20”) (2 pts. Each)
OH Walking Lunges (20 ft. there & back) (135/95) (10 each way, 20 total pts.)
20 Deadlift (255/185)  (20 pts.)
20 KB Swings (70/53) (20 pts.)
2 Rope Climbs (10 each, 20 total pts)
4 Muscle Ups (5 each, 20 total pts)
Handstand Walk 20’ (5 pts. Every 5 ft., 20 total pts.)

BoManda was given the same judge they had who no reped Amanda from WOD 5.  Amanda was no pleased with this, but kept her mouth shut.
Plan: Bo row, Amanda Burpee, Bo overhead, Amanda deadlift, which if they ever got there would place Amanda on the handstand walk.  No rowing for Amanda, no deadlifts for Bo.  Great plan, but they would have to move quickly to make it happen.
2 min AMRAP: Bo started on the rower and planned to take it easy so he wouldn’t burn out.  He was last off the rower.  Amanda made headway on the burpee box jumps so that Bo could do the OH Lunges. Amanda made it to the dead lifts doing a set of 6 or so.
3 min AMRAP: Bo was back on the rower.  Amanda ran some chicks down on the burpees, Bo hated the OH Lunges, and Amanda got into the teens on the dead lifts.
4 min AMRAP: Bo was not last off the rower–his plan was working! Amanda burpeed, Bo lunged, and Amanda was left to the deadlifts.  All of the women in the heat were on the deadlifts at the same time.  Fortunately, Amanda was faster than most of these women at the deadlifts, so she was able to catch up for any lost time.  Bo blasted through the KB swing leaving Amanda with a small amount of time to rope climb.  In the middle of his 20 swings, Bo was telling Amanda that she would need to move it up that rope.  Amanda prepared and jumped up there.  Bo yelled faster, and she climber faster–Amanda didn’t know she could climb ropes any faster.  Time was called at the exact moment when Amanda’s hand reached the line.  A very epic finish!
Fortunately, the judge counted the rope climb, so Amanda let the whole no rep thing slide.
Team BoManda finished the final in 2nd place, with an overall finish of 3rd in the competition.  On the podium, it was announced that the Heartbreaker Partner Competition will be an annual event. Will they do it again?  I guess they have to now…
Aonther one for the books for Team BoManda!

What’s happening at The Cave this week

Monday, February 17th, 2014

This week at The Cave:

CrossFit Open kickoff party - Friday February 21st @ 7pm

Come celebrate, learn and get motivated for the open!  First workout announced on Feb 27:  Click here for more information about why you should do the open!

Pose running seminar march 15th 12:30-3:30pm
3 Hour running seminar to improve efficiency, reduce impact and increase speed!

Double under clinic march 16th 10-11:30am
Improve your double unders or get them for the first time - World Record holder Shane Winsor
kno_movienightnext kids night out - saturday february 22nd 5:30-10:00pm “movie night”
email to sign up!

Don’t wait to long, these camps fill up quick!