The Cave

The Cave Blog

This Week in The Cave

January 12th, 2015 by Dana

logoHappy New Year and Welcome back! Have you seen our new logo?
The Cave has been busy since school has started, it’s wonderful to see everyone. Thank you for your patience as we work on our waitlists trying to find a spot for everyone.

The Cave Throwdown
For Cave members only! The Cave: CrossFit Marin is thrilled to announce The Cave Throwdown, a friendly but challenging intra-gym competition to be held at the gym on January 31, 2015.

The Throwdown will consist of three WODs. Athletes will compete in one of three divisions, divided for both men and women: RX, Scaled, and “I’m injured but really want to participate.” All competitors will receive T-shirts and bags. Prizes will be awarded to the top-place finishers.
thanks!
To compete in the Throwdown please register using WOD Rocket
https://www.wodrocket.com/index.php/component/ohanah/the-cave-throwdown.
unnamed-1 Kids Night Out: Skill Work Night
January 24th, 5:30-10 p.m.
$40 in advance.
Register now.

Vote for Gabe Taube!

January 11th, 2015 by Dana

gabe-nz-corked-400x400Our very own Gabe Taube is in the running to be one of two wildcards at a huge meet in the EU. (Free ride skiing). He’s currently in second. Please vot for him at:
http://freeski.downdays.eu/be-world-2/

Gabe grew up being coached by Cave coaches. Here’s a blog post from the past about him.
http://www.inthecave.com/blog/?p=91

Warm Sweet Potato Salad

January 8th, 2015 by karen

sweet_potato_saladThis is an adaptation of Warm Mexican Sweet Potato Salad from Jane’s Healthy Kitchen. After making and loving the original recipe, I decided to try a strict Paleo variation that excluded the nightshades (original recipe uses bell peppers and cayenne and chile powders). As I haven’t figured out a way yet to get that exquisite cayenne kick from a pure Paleo palette, my version lacks the delectable fierceness of Jane’s, and I wouldn’t think any less of anyone who wanted to finish this off with a few good shakes of a searing sriracha.

Ingredients

  • 2 medium sweet potatoes (about 1 to 1 1/2 lbs)
  • 2 slices bacon
  • 1 garlic clove, peeled and minced
  • 1/2 cup red onion, loose dice
  • 2 cups diced zucchini
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon fresh lime juice
  • 1 teaspoon ground cumin
  • 1/2 teaspoon fresh ground black pepper
  • 1/4 teaspoon salt
  • 1/2 cup chopped cilantro
  • 1 teaspoon dried oregano or 1 tablespoon minced fresh oregano

Directions

Scrub potatoes and microwave until just done-on-the-firm side. (Ovens vary; mine took 6 minutes.) When done, cut into bite-sized chunks and toss into a large mixing bowl.

While potatoes are cooking, sauté bacon over medium heat until just crisp.

Remove bacon and toss garlic and onions into the pan with the hot bacon fat. Cook about a minute stirring to keep garlic from burning. Add zucchini, lower heat to medium low and continue to cook stirring occasionally until just-soft; about 5 minutes.

In the meantime, prepare dressing by collecting remaining ingredients in a jar and shaking well.

Chop the cooked bacon and add, along with the other sautéed ingredients, to bowl with potatoes. Pour in dressing and stir until everything is well combined.

Serve warm.

Happy New Year! Let’s welcome 2015 by setting some new goals.

January 7th, 2015 by Dana

Happy New Year! Let’s welcome 2015 by setting some new goals (NOT RESOLUTIONS). It would be great if we all shared them and post to the comments below! That way can all support each other. Here is a few guidelines to help:

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Thank you Jessica M for the pictures!

1. Set Goals that Motivate and Inspire You
This means making sure that they are important to you, and hold value in achieving them. This should motivate you into putting the necessary work to achieve them.
2. Set SMART Goals
Specific. Measurable. Attainable. Relevant. Time Bound.
Set Specific goals:
Your goal must be clear and well defined. Help yourself achieve your goals by making them specific and clear by defining precisely where you want to end up.
Set Measurable Goals
Include precise loads, reps, dates, and so on in your goals so you can measure your degree of success. Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something.
Set Attainable Goals
Make sure that it’s possible to achieve the goals you set. By setting realistic yet1970408_10205873797830650_8358882655376298515_nchallenging goals, you hit the balance you need. These are the types of goals that require you to “raise the bar” and they bring the greatest personal satisfaction.
Set Relevant Goals
Goals should be relevant to the direction you want your training to take. By keeping goals aligned with this, you’ll develop the focus you need to get ahead and do what you want.
Set Time-Bound Goals
You goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.
3. Set Goals in Writing
The physical act of writing down a goal makes it real and tangible. As you write, use the word “will” instead of “would like to” or “might.
4. Make an Action Plan
This step is often missed in the process of goal setting. You get so focused on the outcome that you forget to plan all of the steps that are needed along the way. By writing out the individual steps, and then crossing each one off as you complete it, you’ll realize that you are making progress towards your ultimate goal. This is especially important if your goal is big and demanding, or long-term.
5. Believe in yourself!
Don’t give up, believe in yourself and make it happen!

Upcoming Kids Events at The Cave

January 6th, 2015 by Crystal

unnamedDate Night?
Entertain the kids with
Kid’s Night Out
January 10th ~ 5:30-10pm: Kids have fun playing games, watching movies and more. Mac & Cheese and hot dogs. Ages 5+. $40 in advance. Register Now or before January 9th.unnamed-1

Kids Night Out: Skill Work Night
January 24th, 5:30-10 p.m.
$40 in advance.
Register now.

February or March Birthday?
The Cave hosts Parkour and Gymnastics parties
for kids ages 4 -13 years. Email Crystal today.

Epic Bridge Run 2015 - Workout Scavenger Hunt Recap

January 3rd, 2015 by Roger

984262_844008602316496_4714304848674110736_nJanuary 1st, 2015 has passed, and another Epic Bridge Run has come to a close.  This year’s workout was a scavenger hunt. Participants had 15 tasks to complete, 5 at the north end of the Golden Gate, 5 on the mid-span of the bridge and 5 at the south end.  Teams received points when they sent a photo of the team working on given tasks.  Teams could receive bonus points for a variety of different activities, such as photos including very specific landmarks, or performing the task in an unusual location and getting strangers involved in the workout.  This last bonus was a fantastic way to let bystanders in on the craziness. You can view the information document here.

This year we had 3 teams:  Team 1 was Sam R., Glenn R., Chris B., Claire B. and newcomer Misuk F.  Team 2 consisted of Mikaela V., Kevin C., Sandy S., Jessica M., and Suzanne W.  Team 3 consisted of Michael V., Julian A., Dave W., and newcomer Brian.  Teams began with the barbell work.  Each team was given 1 bar with appropriate plates to put together the10891901_844008088983214_5534420598121767851_nproper loads.  After completing the bars, the teams spread out for the muscle-ups and wall climbs and the teams began looking for opportunities for bonus points.  Team 2 recruited a dog to involve a “bystander” for a point, which was a unique interpretation of the rule.

The primary focus of the Epic Bridge Run is participation. The event is a great way to start out a new year; getting together with friends working hard and competing in a fun workout that is different than our normal daily program.  Similar to “Who’s Line Is It Anyway?”, the points don’t really matter.  We keep track of the points to encourage participants to push hard because it is more fun and more productive that way.  But, ultimately, the competition cannot be totally balanced.  With that in mind, here are the final standings:

10891937_844008038983219_5810091886736781875_nTeam 1 finished the run first, and finished third in the points standing.

Team 2 finished the run third, and finished first in the points standing, thanks to carting many kettle-bells and dumbbells back across the gym.

Team 3 finished the run second, and finished second in the points standing.  This team acquired the most bonus points through bystander participation and innovative task photos.

The Photo of the Day has to go to Julian A. doing burpees on the beach in just a Speedo.  I appreciate all the participants and really enjoy this annual event.  See you next year!

The Cave Throwdown! Registration is now open

January 2nd, 2015 by Dana

REGISTRATION IS NOW OPEN!
Just in time to start 2015 off with something new — here comes The Cave Throwdown! Registration is now open.
https://www.wodrocket.com/index.php/component/ohanah/the-cave-throwdown
This event is open to all our current CrossFit Marin athletes, as well as those who have just recently left the gym — you’re still a part of this community and we love you.
Athlete check-in begins at 12pm.   Not sure which division to sign up for?  See below:
RX:
If most of your WODs are RX weight, then go for this division (not every WOD, just the majority of them).  You should also have double unders, kipping pull-ups and toes-to-bar. You don’t need to do them fluidly or consistently, just be able to perform them somewhat reliably in a WOD… or 2. Please note:  These movements MAY show up, I’m not saying they absolutely are. :)
Scaled:
This is a good choice if you rarely RX a WOD and aren’t ready for the RX weight.  Don’t be fooled, this will be a hard division and it will use a scoring system that attempts to normalize the wide range of levels I hope to see.
“I’m injured but really want to participate”: This is a great division for our athletes that are overcoming their obstacles and showing us their true spirit. After you sign up, your coaches will ask a few questions and will design a challenging WOD for each individual competitor.
Still not sure of the right division for you? Just e-mail and ask!
Need someone to watch the kids in order for you to participate?  We can help! The CAVE Events staff will be running an area similar to “Kids Night Out” during the day. Please note:  You must sign up for your kids SEPARATELY.

This is a day of spirit, community and competition.  You WILL surprise yourself at what you can accomplish and have an incredible time doing it.
If you’ve never participated in a CF competition before, this is a great way to start.  You will be pushed to places you never thought possible in one of the safest environments available, with all your friends and family cheering for you. The best part of the day is when it’s all over and you are driving home and you look at yourself in your rearview mirror and see a completely different person. You will be strong and newly confident, knowing you accomplished your goal of 3 or more WODs in one day and all the while smiling and cheering and hanging with all your friends (new and old). You’ll be hooked and counting the days until your next competition.
Veteran competitors, this time you get to shine in YOUR box. The coaches are looking forward to seeing their athletes’ improvements and accomplishments. This is such a fun way to celebrate together all the work we do together during the year.
CrossFit Marin, this is our time to come together as a community, support each other and create a unique day that is the start of something new. Start 2015 off right, and register now: https://www.wodrocket.com/index.php/component/ohanah/the-cave-throwdown

Registration will close January 15th.  Questions? Comments? Love to hear both.
Happy New Year!
Dana

Top 7 reasons to join the 7th epic bridge run

December 29th, 2014 by Dana

1502867_658992370818121_896856195_o-11486157_658991817484843_909740398_o7.  The epic bridge run is more fun than you can ever have on New Years Day.

6.  It’s a great way to start the new year

5.  The views are incredible!

4.  Many of your favoriate coaches will be there

3.  You’ll be a part a long standing Cave tradition and history

2.  It’s super easy to sign up, just follow this link: http://www.inthecave.com/events?eventid=158

AND the best reason is…………....we can’t do it with out you!

1518560_658992427484782_463276405_o

Ooey Gooey Chocolate Chip Pumpkin Bars

December 27th, 2014 by Dana

These treats were amazing! They are so delicious and moist, and they aren’t horrible for you.  (But please don’t misinterpret them for a substitution for vegetables!) They are definitely a better option than some holiday cookies bought in the bread section of your local grocery store.

These in particular are among my favorite of the treats I’ve tried from her blog! Here’s how to make them:

Recipe: Ooey Gooey Chocolate Chip Pumpkin Bars

Serves: 16

Ingredients

  • ¾ cup pumpkin puree

  • ½ cup butter or ghee or coconut oil, melted

  • 1 egg, whisked

  • 1 teaspoon vanilla extract

  • 1 cup almond flour

  • ¼ cup tapioca flour

  • 1 cup coconut sugar

  • 1 tablespoon pumpkin pie spice

  • ½ cup dark chocolate chips (I used enjoy life mini chocolate chips)

Instructions

  1. Preheat oven to 350 degrees F.

  2. Grease an 8×8 glass baking dish with ghee, coconut oil or butter.

  3. Mix all ingredient together in a large bowl until well combined.

  4. Pour mixture into baking dish.

  5. Bake for 30 minutes or until a toothpick comes out clean.

  6. Let cool for 10 minutes before cutting and serving.

Happy Holidays!

December 25th, 2014 by Dana

From our families to yours, have safe and happy holiday.

gymnastic_merry_christmas_greeting_cards-r6c974655d5994bf785f744ebabafc3fe_xvuak_8byvr_512