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WOD Recovery

October 8th, 2014 by Stephanie

s_rAfter a grueling two days it is time for rest and a little WOD Recovery Yoga.

Yesterday’s spicy MetCon was 4 Rounds for Time, 15 GHD Sit ups and 50 Double-Unders. This workout is great if you want to feel sore the next day. So my suggestion it to follow up the workout with these 3 stretches and then repeat them the next day. There are lots of other stretches you could do but these three touch on the core, the hip flexors and the calves which take a beating during this short but sweet metcon. As always breath easy, move slowly and take your time in each stretch. Allow the body to slowly open up to prevent over stretching, especially if you are sore!

1. Urdhva Mukha Svanasana or Up Dog (Top Photo)
The hands should be underneath the shoulders. Press down through the palms and tops of the feet to allow the hips to slowly lift of the ground. Feel the chest move forward and up
through the gateway of the shoulders as you lengthen your tailbone towards your heels. Breathing here for 15 seconds and then relax and repeat.

2. Anjaneyasana Variation or Forward Low Lunge (Bottom Left)
Starting in a low lunge with the right foot forward, the front heel directly under the front knee, begin to draw the knee forward of your ankle while grabbing the front of the toes. Continue to draw the heel down. You should feel a big stretch through the achilles and the lowest part of your calf. Hold and breathe here for 30 seconds, then switch.

3. Anjaneyasana with Side Stretch or Low Lunge Side Stretch (Bottom Right)
Starting in a low lunge with the right foot forward, the front heel directly under the front knee and the back toes un-tucked, allow the hips to relax towards the ground as you feel the hips hug together. The frontal hip points should be parallel to the front of the mat. Place your right forearm on your right thigh for stability, lift the left arm up and over to the right feeling a side stretch along the left side. Hold and breathe here for 30 seconds. If you have the space in the side body, you can gently turn the chest up towards the ceiling to feel the stretch through the hip flexor and front of the belly.

This Week in The Cave

October 7th, 2014 by Dana

10399446_10204835902599953_944867572793468378_nWelcome!
Fall is in the air and classes are filling up as we continue to welcome our new members.  We’re excited to have both new and familiar faces in our CAVE community.  Welcome!

CrossFit competitions:
This month we kicked off some GREAT in-house competitions, both the Challenge WOD and Monthly Skill Challenge , which are underway.  We’d love for you to participate!  Questions about rules, scoring, feedback or needing a judge?  E-mail Dana@inthecave.com.

Yoga Survey
In addition to our existing morning Yoga Classes, we’d like to start an afternoon Vinyasa Yoga class concurrent with our youth programs, so there’s something for parents to do, too!  If you are interested, would you mind letting us know what times work best for you? Below is a link to a quick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.  Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.

Fitness Goals
Now that the kids are back in school and routines have solidified, it’s time to think about YOUR fitness goals and how the staff at The CAVE can help you achieve them. Are you curious about CrossFit? E-mail me, Dana@inthecave.com and I’ll help get you started!
Haunted House
Bring your children to The CAVE’s Haunted House and community mixer on Saturday, October 25
th from 5:30-10:00pm.  Register here: http://www.inthecave.com/events?eventid=143
Halloween Hours
On Friday, October 31st, The CAVE will close at 5:00pm. Please note that we will be open for all regularly scheduled classes, in all disciplines, up to 5:00pm. All later classes are cancelled. If you have any questions regarding holiday hours, please contact Amy at amy.d@inthecave.com.  Yes, we are open all day on Columbus Day (Monday, October 13)

Gymnastics Seminar
We’re doing it again.  We have another gymnastics seminar coming up on Saturday, November 8th from 1:00-7:30pm. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands-on seminar focuses on learning and improving gymnastics movements. You will hear how these skills truly break down in order to work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register, click here or visit: http://www.inthecave.com/events?eventid=140.

The CAVE is Hiring
We are seeking another CrossFit coach to add to our fantastic staff. Candidates must have at least a Level 1 CrossFit certification. Come join our team in a fantastic community and facility. There are huge opportunities for learning and skill development. Both full and part time positions are available. There is significant opportunity for career growth!
Do you love working with kids?  The CAVE is hiring new gymnastics and parkour coaches and we’re looking for exceptional people that are great with children! If interested, please see the full job description posted here: http://www.inthecave.com/about/jobs.


Let’s keep in touch!

Have you liked us on Facebook or follow us on Instagram?  These two tools are great ways to stay in touch with the latest in what’s happening in The CAVE.  Plus, you’ll probably see some great pictures of what we’re up to also!  Check us out!


2014 Fall Challenge WOD #1

October 6th, 2014 by Dana

Challenge WOD has begun!

Monday, October 6th (today) kicks off our first fall Challenge WOD 2014! This in-house competition will contain 6 workouts and competitors will have 2 weeks to perform the workout before the next workout is released. At the conclusion of the 6 workouts, a winner for both male and female categories will be announced and given prizes. The winners will then be put into the Challenge WOD Hall of Fame. Competitors that complete all 6 workouts will also receive a prize! I’m looking forward to fierce competition, athletes pushing themselves even further and a good time had by all!

A few changes this year include:
There will be a scaled division for every workout.
There is also a youth division.
Several WODs will be pulled directly from established competitions or inspired by them.
There will be one day in the 2 week cycle when part of the class metcon programming will be the Challenge WOD. The day will be different every 2 week cycle. Class will run similar to the Open — athletes will judge each other, but it’s YOUR CHOICE to submit the scores. Athletes are encouraged to try many times but there will be one opportunity for it to be part of class.
Scores can be submitted on-line to BYTWB. (Need an invite? E-mail me!)

Rules for Challenge WOD are as follows:
All competitors must perform all movements as specified in the standards for each workout.
All workouts must be completed between the Monday that the workout is released and the second following Sunday.
All submissions must be performed with a judge. The judge must also be a Challenge WOD competitor.
The athlete may perform the workout multiple times.
Once an athlete chooses a division, they must stay in that division for all 6 Challenge WODs.
CrossFit coaches are allowed to compete, but will not be considered when choosing a winner.
Challenge WOD Hall of Fame inductees are allowed to compete, but will not be considered when choosing a winner.

Challenge WOD 1
Inspired by the 2013 LaLanne Throwdown
RX division:
AMRAP of squat clean and jerk and pistols for 8 minutes
Minute 1 AMRAP squat clean and jerk - 60/40 KG
Minute 2 AMRAP pistols
Minute 3 AMRAP squat clean and jerk - 60/40 KG
Minute 4 AMRAP pistols
Minute 5 AMRAP squat clean and jerk - 60/40 KG
Minute 6 AMRAP pistols
Minute 7 AMRAP squat clean and jerk - 60/40 KG
Minute 8 AMRAP pistols
Then, immediately into a maximum duration L-Hang.

Scaled:
AMRAP of squat clean and jerk and reverse lunges for 8 minutes
Minute 1 AMRAP squat clean and jerk - 40/25 KG
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP squat clean and jerk - 40/25 KG
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP squat clean and jerk - 40/25 KG
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP squat clean and jerk - 40/25 KG
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Youth:
AMRAP of DB thrusters and reverse lunges for 8 minutes
Minute 1 AMRAP 10# DB thrusters
Minute 2 AMRAP reverse lunges
Minute 3 AMRAP 10# DB thrusters
Minute 4 AMRAP reverse lunges
Minute 5 AMRAP 10# DB thrusters
Minute 6 AMRAP reverse lunges
Minute 7 AMRAP 10# DB thrusters
Minute 8 AMRAP reverse lunges
Then, immediately into a maximum duration hanging knee tuck hold.

Scoring is based on the total reps from each minute completed, plus the total seconds of the hang.

img_1505MOVEMENT STANDARDS
Squat Clean and Jerk
The athlete starts with the barbell on the ground. When time begins, the athlete must move the barbell from ground to overhead with the athlete passing through a full squat position (hips must pass below the top of the knees) while the barbell is racked on the shoulders. This can be a full-squat-clean thruster, a power-clean-front-squat-split jerk or anything in between as long as the 3 key positions are reached. (See pictures below.) The movement concludes with the barbell locked out overhead with feet together.img_14911Elbows, shoulders, hips, and knees must be in full extension. The barbell must return to the ground in order to proceed to the next repetition. Bouncing the barbell off the ground is not permitted. The athlete must complete the squat clean before moving on to the jerk, and if a jerk is missed, the squat clean does NOT need to be repeated. At any time, the athlete can rest the bar on shoulders.

10295022_10152211811957615_5036264390352594789_oPistols
At the start of the movement the athlete must be standing on one leg, with hips and knees fully extended. At the bottom of the pistol the hip crease MUST go below the top of the knee. The other leg CANNOT make contact with the ground or with the other leg until the athlete is at full extension. The athlete can hold on to the extended leg, but it is not required. The movement ends when the athlete reaches full extension of the knees and hips before completing the nextimg_14701rep. Alternating legs is NOT required.
Reverse Lunges
At the start of the movement the athlete must be standing with hips and knees fully extended. Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg makes contact with the floor. Return to the original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Alternating legs is NOT required.
hanging-knee-tuck-to-kick-out-1024x768L-Hang
The athlete must elevate feet above the crease of the hip while hanging on the bar with straight legs, knees locked, and toes above hip crease. Feet must remain above the crease of the hip - once the feet fall below the hip crease, WOD is finished.

Hanging Knee Tucks
The athlete must elevate their knees above the crease of the hip while hanging on the bar. Knees must remain above the hip crease - once they fall below the hip crease, WOD is finished.
Athletes are encouraged to try different strategies multiple times, and must be judged by a fellow competitor or coach. I’ll be on the floor to assist with judging.

Questions, comments, feedback? Dana@inthecave.com

Work hard, train hard, and make yourself proud.

Do You Yoga?

October 4th, 2014 by Dana
10399446_10204835902599953_944867572793468378_nAs we continue to expand our fitness offerings, we want to know… Do You Yoga? Rather than sitting idle while your kids are taking class, would you rather be stretching, moving, and getting your body back?

In addition to our existing morning Yoga Classes, we’d like to start a Vinyasa Yoga class in the afternoon, at the same time as our current youth programs — so there’s something for parents to do, too!

If you are interested, would you mind letting us know what times work best for you. Below is a link to a quick survey asking which hours on Tuesday, Wednesday, or Thursday would work best for you.

Vinyasa Yoga is a fast paced yoga class designed to challenge athletes and yogis physically and mentally. Each class will focus on strength, core stability, flexibility and postures to help improve overall athletic performance. Taught by Stephanie Ring creator of Endure Yoga, and a 500 Hour Registered Yoga Teacher through Yoga Alliance.
This unique yoga class will challenge you and still leave enough time to pick up the kids.  Classes are only $25 (family discount $20), and it’s an easy way for you to workout while your children are exercising too! Why not try?Any questions about the yoga, please email Coach Stephanie Ring. Any questions about anything else, contact me Coach Dana.
Based on the results of this survey, we will announce our new schedule starting November.

Thank you for your input and being a part of our community.

Lemon Artichoke Soup

October 3rd, 2014 by karen

artichoke_soupIt’s officially fall, and even though California’s warm Indian Summer still beckons me to the beach, I’m also getting giddy about the idea of mittens, bringing out my favorite boots and comforting warm soups. A little over a week past the equinox and with great restraint the winter clothes are still on the shelves, but beyond that my self-discipline broke down, and I loved every bit of the high-potassium artichoke soup I have to share:

Ingredients

  • 2 tbs olive oil
  • 1/2 cup each of minced onion, carrot and celery
  • 2 cloves minced garlic
  • 3 cups chicken broth
  • 2 cups artichoke hearts (I used canned), loosely diced
  • 1/2 tsp salt
  • 1/2 tsp fresh ground pepper
  • 1/4 tsp cumin
  • juice and zest of one lemon
  • 1/4 cup finely sliced green onion
  • 3 cups coconut or almond milk

Directions

In a large soup pot with burner set to medium, heat oil for a minute then add onion, carrot, celery and garlic and cook stirring frequently until onion is translucent.

Add broth, chokes and spices and let simmer 10 minutes.

Remove from heat and either transfer in batches to a blender mixing until smooth or use an immersion blender to do the same.

Return soup to medium heat and add lemon juice, zest and green onion. Simmer another 10 minutes and don’t wait for a cold day to serve!

October kicks off our first Monthly Skill Challenge!

October 1st, 2014 by Dana

October kicks off our first Monthly Skill Challenge!
Monthly Skill Challenge is an opportunity to challenge yourself to learn, master, or further gain proficiency in a particular movement. You have an entire month to repeatedly perform and hopefully, improve the movement, keeping track of how many PR’s you can get! This is competition against yourself, to push yourself everyday, every time, every rep. Enjoy this opportunity to see how far you can go!
October’s skill is (obligatory drum roll please)…….

Turkish get-up for maximum weight.

Complete a TGU with each arm for maximum pounds lifted. You must complete one with your right arm and one with your left. The right and left do not have to be the same weight, but the total will combine for your score. You can try as many times as you like within the month, as long as your total comes from a successful right and left TGU within one hour session. You may use dumbbells, kettlebells, or barbells.
Please watch this video to see the movement.

The TGU starts with your arm fully extended while lying down. We’re looking for the weight to remain locked out overhead the entire time. The repetition will be complete when you finish in a controlled position lying on the ground. You can do one arm, rest, then the other arm.

You can e-mail me scores or tell coaches on the floor. Scores will be recorded on the board in the CrossFit area and there will be lots of updates on the blog. While Challenge WOD needs to be judged, Monthly Skill Challenge will be conducted using the honor system, no judging necessary. Please respect your fellow athletes and don’t abuse the system.
The last day to submit scores is October 31, Zombie TGU pictures are encouraged.
We hope everyone participates in the Monthly Skill Challenge and has a GREAT time! Don’t forget Challenge WOD starts Monday, Oct. 6th. Look for exciting new changes!

Welcome Hannah!

September 30th, 2014 by Dana

h_hWe are thrilled to have Hannah join our gymnastics coaching staff! Hannah’s beauty and grace is equally matched by her warm hearted personality, positive spirit and drive to succeed.

Growing up, Hannah was no stranger to competitive sports. As a toddler, she fell in love with figure skating. As her love for the sport grew, she became more committed and competitive. At fourteen, Hannah moved away from her family in order to live and train at a competitive center in Cleveland. She spent countless hours on the ice and in dance studios. After a career ending injury, Hannah retired her skates. However, the spirit of ice skating drove her to continue coaching and pursuing her love for fitness.

Throughout her tenure at the University of Tennessee, Hannah devoted her extra time to volunteering at a local shelter andh-h4working with children. She put herself through school by nannying full-time. From this her love for kids and helping others grew. In 2014, She earned a Bachelor’s Degree in Psychology with a focus in motivational psychology, nutrition, and health sciences.

Recently, she has relocated to the north bay area where she is pursuing her second personal training certification through the National Academy of Sports Medicine. She loves training with all ages, and finds great joy in helping others achieve their goals. h_h1When not in the gym you can find Hannah outdoors exploring, hiking, and traveling.

Welcome Hannah! The Cave is excited to have you as part of our family!

This week in The Cave

September 29th, 2014 by Dana

chelseaHave you said hello to Coach Chelsea yet? She joined The Cave as an adult athlete but her knowledge, experience and passion quickly convinced us to leverage her coaching skills. She has been shadowing our CrossFit coaches for the last few weeks and will gradually increase her coaching schedule as she becomes more familiar with The Cave methods and athletes. We are very excited to have Chelsea on board.

CROSSFIT COMPETITIONS!

CrossFit Marin is excited to kick off TWO competitions in October!  The Monthly skill challenge will start and be announced on Oct 1 and Challenge WOD kicks off October 6. All competitions are optional, but why not try?  These friendly competitions give you the opportunity to challenge yourself and be a part of the community. Click here to read more about it!

img_0246The Cave Gymnastics Team

Once again The Cave gymnastics team had a excellent showing at their second meet of the season.  Our girls shined and made their parents, coaches and community proud!  Well done gymnasts.

Haunted House
Bring your children to the Cave’s Haunted House and community mixer On October 25 from 5:30-10:00 PM  Register here: http://www.inthecave.com/events?eventid=143

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Nov 8th from 1PM to 7:30. Led by Roger Harrell, founder of the CrossFit Gymnastics Certification program, this hands on seminar focuses on learning and improving gymnastics movements. You will hear  how these skills truly break down in order to  work toward mastery. Not only will attendees be taught how to best execute gymnastics elements, but how to teach them as well. Key safety concerns will be covered so that these elements can be introduced into programs without endangering students.  To register click here or visit:http://www.inthecave.com/events?eventid=140

Let’s keep in touch!
Have you liked us on Facebook or follow us on Instagram? These two tools are great ways to stay in touch with the latest in what’s happening in the CAVE and some great pictures of what we’re up too!  Check us out!

Minor knee pain? Give your knee a minor break.

September 26th, 2014 by Dana

Our knee’s take a pounding!  Between box jumps, running and even burpees sometimes our knees just need a break. If your knee acts up occasionally but the pain is temporary or slight try a few of these alternatives. If your knee is swollen, and there’s significant pain with pressure then it might be time to see a professional.

Movement: Jumping Exercises
Modification: Kettlebell Swings
Here’s why: If one jumping exercise causes you knee pain, then most will until you heal. If you still want an exercise that involves explosive movement and works many of the same muscles, go with kettlebell swings.

Movement: Step-Ups
Modification: Bulgarian Split Squats
Here’s why: Along with your quadriceps split squats work the posterior chain.  Focusing too much on quad exercises without posterior chain workouts can lead to knee issues, so split squats are a great way to balance the upper leg and prevent knee pain. Make sure the weight in your front foot is on your heel, not your toes.
Movement: Squats
Modification: Barbell Box Squats
Here’s why: Box squats could be a good temporary option because it trains your shins to stays vertical and your weight is naturally shifted farther back onto your heels instead of too far forward putting your knees at risk.
Movement: Running
Modification: Sled Push or Sled Pull
Here’s why: Working with a sled slows down all the movements you’d normally employ running, while reducing the shock of pounding pavement.  You’ll activate the same muscles, and sled exercises will give you a great cardio workout. (thanks again Martin!)


Tom Kha Gai

September 25th, 2014 by karen

tom_kha_gaiThis is my favorite soup. It is especially wonderful with the traditional Thai spicing of kaffir lime leaves and galanga. You can find these in most Asian Markets (can be found in the Asian market on Mary St next to Peets and across from Whole Foods in San Rafael). Substitutions for these are noted below; lemongrass can found in Safeway. I keep packets in the freezer of these 3 spices mixed with the garlic which allows me to get this on the dinner table as a meal with kale on the side in 15 or 20 minutes.

I usually included minced jalapeño pepper and red bell pepper, but as nightshades are not Paleo, I’ve omitted these. If you know you are not sensitive to nightshades, they add fantastic kick and color respectively. If in doubt about nightshades, stick with black pepper as that is in the family Piperaceae as opposed to bell pepper, jalapeño, cayenne, et al which are in the Capsicum family and are nightshades.

In case you’ve wondered, the reason these nightshades and others including tomato, white potatoes, and eggplant are avoided in the Paleo diet is because of the potential inflammatory response of the body to lectins which, in sensitive individuals, can provoke an immune system response similar to that toward the WGA lectin in wheat/gluten in folks who are gluten-sensitive or celiac.

Basically, know yourself, listen to how your body responds to certain foods even if they are Paleo approved. This soup is awesome with or without the nightshades!

Ingredients

  • 2 tablespoons olive oil
  • 4 cloves minced garlic (I use 4 cubes of TJs frozen garlic)
  • 1/4 cup scallions, fine slice
  • 1 stalk lemon grass minced (if minced, stays in soup and is eaten; alternately – to make things easy – cut into 2” lengths and remove before serving)
  • 1 inch piece of galanga, fresh or dried (fabulous, delicious Thai root spice but if you can’t find it, ginger can be substituted)
  • 4 kaffir lime leaves or 1 teaspoon lime zest
  • 3 cups water
  • 1 to 2 lbs boneless skinless chicken breast
  • 1 to 2 tablespoons arrowroot, depending on amount of chicken used
  • 1 can coconut milk
  • 1 teaspoon fresh ground black pepper
  • 1 can straw mushrooms
  • 1/4 cup fish sauce (make sure it’s wheat free)
  • 2 tablespoons fresh lime juice
  • 1/2 cup chopped cilantro

Directions

Heat oil in a large soup pot over medium heat. After oil is heated, add garlic, scallions, lemon grass, galanga, and lime leaves. (If substituting lime zest, save this until later below.) Heat and occasionally stir for 2 minutes.

Add water and bring to a boil. Meanwhile, slice chicken into bit-sized slices or cubes and toss with arrowroot to lightly coat.

Add chicken to soup and cook for 4 minutes.

Add coconut milk, pepper, mushrooms, fish sauce lime juice and lime zest if making this substitution. Simmer for 2 minutes.

Stir in cilantro and serve.