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This Week in The Cave

September 15th, 2014 by Dana

KIDS NIGHT OUT

kno_parkour9_27_web

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off next Saturday Sept 27 at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register emailcrystal@inthecave.com or call us  415.927.1630

Haunted House

Bring your children to the Cave’s Haunted House On October 25.  More details coming soon  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!

Why are my Over Head Squats so bad?

September 12th, 2014 by Dana

Amanda hits 8 unbroken OHS at 135lbs…because it’s the perfect combination of mobility and stability.
OHS will humble the strongest of athletes and the most mobile of athletes too.  I could write 100 blog posts about what we need to do to help our OHS, but we do need to start somewhere. At the  Crossfit Mobility Seminar, they talked a great deal about about how movement restrictions happen within the context of the entire kinetic chain. In the overhead squat for example, tight hips will challenge even the best shoulder positioning. Or conversely, restricted shoulders will force greater movement demands on the hips. KStar’s solution?…….More of everything.

However, he does recommend starting with a few basics — Hips and Shoulders

2 min in the “front” rack stretch, each side, this will help loosen the internal rotors
1 min exploring the hip before winding it up and going belly button over foot for 2 min of hold relax stretching. (3min per hip)

Balance Your Protein Intake With Gelatin

September 11th, 2014 by karen

gelatin_snack_2Gelatin is a worthwhile consideration for balancing protein intake. Although it does not have the kind of amino acids needed for post-workout muscle recovery, it does have what is needed for connective tissue health.

In taking a Paleo view of nutrition, our modern protein consumption has become unbalanced favoring a limited diet of muscle meat and its amino acids over the aminos found in organs, cartilage, bone and sinew. We throw a lot of the animal away that would have been consumed by a hunter gatherer. That leaves us deficient in essential building blocks such as glycine, proline and collagen needed to support healthy joints, connective tissue, skin and bone.

Studies demonstrate gelatin’s ability to maintain strong ligament, tendon, and bone integrity providing clear benefits to weightlifters, body builders and other athletes whose joints and connective tissues are regularly subjected to stress. Gelatin builds the strength of our muscle’s supporting structures and reduces joint pain which in turn supports successful muscle-building.

Gelatin can be flavorlessly and texturelessly added to cooking or a protein shake in the form of non-congealing collagen hydrolysate as well as used in the traditional gelling form to make snacks such this week’s recipe below.* I purchase both forms of gelatin from Great Lakes as their gelatin products are antibiotic and hormone free.

Blueberry Peach Gelatin Squares

  • 1 cup fresh blueberries
  • 1 cup fresh peaches, peeled and diced (I almost threw out my mealy end-of-season peaches before realizing they were perfect for this recipe; any disappointing fruit would work for this!)
  • 1 cup coconut water
  • 2 tablespoons honey
  • 1 teaspoon cinnamon**
  • 1 cup coconut milk
  • 1/4 cup gelatin

Combine blueberries, peaches, coconut water, honey and cinnamon in a saucepan and place over medium-low heat. Let simmer stirring occasionally until fruit has liquified, about 10 minutes.

While fruit is simmering, add gelatin to coconut milk and let sit for 10 minutes. After sitting, add to fruit mixture and stir for a few minutes until gelatin has dissolved; do not allow to boil.

Pour mix into a square pyrex pan or mold of choice. Chill a few hours then dice as desired and enjoy!

*10 grams a day recommended

**The lovely thing about cinnamon and other sweet-friendly spices such as cardamom is that they enhance the perception of sweetness allowing one to minimize the use of sweeteners in a recipe.

Have you heard some of the members talking about Beyond the Whiteboard?

September 10th, 2014 by Dana

btwb-vThere’s no hiding the fact CrossFit is all about numbers. If it’s the amount of reps we pull out in ‘Fight Gone Bad’ or how many seconds it takes us to do ‘Fran’, our performances are all judged on the numbers we put out.
And when we’re not training, it’s our diet we are worrying about, constantly watching how many grams of carbs and proteins are in each meal we eat, as well as how calories we are allowed to each day.

Having a good workout log is an important way to keep track of your workout progress and physical development. Having a reliable way to record and analyze our numbers can help lead to successful training and working tword our goals.
Now, some people might love crunching and analyzing these numbers, but the majority of us can actually be overwhelmed by them. I found it quite difficult trying to keep an accurate log book of my training and diet gave up and even gave up at times.

…….Then I was introduced to Beyond The White Board.

Beyond The Whiteboard lets us do just that. On their website or smart phone apps you can log workouts and so much more! In addition to your daily workout, you can log what you have eaten during the course of the day, as well as set goals, but now it so much more!

Everyday you can log how you feel, how sore you are, how much mobility work you did, how much fish oil you took, your review of your eating habits, your sleep quality/hours, and even if you had a post workout recovery drink! This can really help you track your training as well as your recovery. You can see how many days you have worked out in a given week, month, or quarter and make sure that you are hitting your goals.

For the competitive athletes —every workout will have rankings—both gym and entire website. So you can see how your Fran time stacks up against others in the gym as well as the world!

Also, you can link your BTW feed to Facebook and Twitter and even upload your YouTube videos to your workout! It’s a great way to interact with the CrossFit community!
One of my favorite features is the “Girls”, “Barbell lifts”, “Heroes”, “Running”, “Rowing”, “Gymnastics”, and “Other” pages. Here you will be able to look at your benchmarks at a glance. You can pull up these pages and find out exactly how strong/fast/tough you are getting!

Being a members at The Cave give you full use of this app for free! If you haven’t signed up yet email me dana@inthecave.com, if you’ve already signed up….what are you waiting for? Starting recording your numbers!

This Week in The Cave

September 8th, 2014 by Dana

kno_movienight9_13_web

Kids Night Out!

Parents, take the night off and let us watch your kids for a few hours.  KNO is simple, yet perfect for both parents and kids — just drop the kids off this Saturday at 5:30pm and pick them up at 10:00pm.  We’ll take care of the rest!  The amazing staff at The CAVE will play games, serve a healthy dinner, laugh and have a ton of fun with your children. To register email crystal@inthecave.com or call us  415.927.1630

Gymnastics Seminar

We’re doing it again.  We have another gymnastics seminar coming up on Saturday Oct 5 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

Fitness Goals

Now that the kids are back in school, 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 our CrossFit Director BO@inthecave.com with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.  While your kids are in their classes, you can take one too!

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!

Adult Gymnastics - Why We All Should Do It

September 5th, 2014 by Roger

joe_w

The benefits of gymnastics has been shown time and time again. I have been coaching the sport for over 10 years, in addition to being a collegiate competitive gymnast. I strongly believe in the benefits of doing this sport for all ages, but this article will focus on adult gymnastics.
Most people over 25 believe that they are too old to start gymnastics. Many people believe that 15 is too old to start gymnastics. This is a ridiculous notion. 15, or 25 might be too late to start gymnastics if the intent is to become an Olympic competitor, but it is never too late to gain the benefits from practicing this sport. Gymnastics will improve performance in any other sport, as well as improving overall fitness and functional strength to a level that most people never attain.

Doctors are finally coming to realize and publicly acknowledge the long term benefits to resistance training. Studies have shown that resistance training improves joint health, maintains muscular development and improves cardiovascular fitness. This is true for all ages. Gymnastics is all about resistance training. The conditioning involved in a progressive gymnastics program focuses on functional strength. Elite gymnasts strength to weight ratios are second to none. This is what enables elite gymnasts to perform skills that appear to be humanly impossible. While some of these moves might be out of reach for most people, with a focused gymnastics conditioning program most adults will be stronger than they have ever been. Not only will this conditioning enable anyone to perform moves that will make most 17 year olds gape in amazement, but it will also help prevent injuries.

Stretching and flexibility is an area that is sadly lacking from most fitness programs. The 2 to 3 minutes spent stretching before a class is simply not enough. Being flexible allows for greater joint mobility, improves circulation and helps to prevent joint injury. There is a strong focus on flexibility in gymnastics. Most gymnastics skills are greatly benefited by flexibility and others are simply impossible without the proper flexibility. Gymnastics stretching is also taught by people who really understand how to improve flexibility quickly and safely. Gymnasts are among the most flexible athletes in the world. As people age their flexibility tends to decrease. This is generally due to a lack of stretching and physical activity rather than simply a result of aging. If flexibility is trained throughout ones life a high degree of flexibility can be maintained.

A few points that must be considered when starting gymnastics as an adult. First is that it is difficult. Adults have few if any advantages over a five year old child starting this sport, and many disadvantages. Adults will start out with basic skills, and must be patient in learning new skills. One of the biggest hindrances I’ve seen in coaching adult gymnastics is that many adults are embarrassed watching 9 year old kids that are significantly better than them at the sport. The kids fully understand, because they went through it as well. There is nothing to be hesitant about. Everyone in that gym has been through the basics. Second is an awareness of safe progressions. Adults do have a higher risk of injury then children in the sport. This is due to larger body size. A 180 lb adult will hit the floor with a lot more force than a 60 lb child. Even though the adult has more muscle mass to buffer the impact the possibility for injury is increased. Secondly adults recover slower than children. Proper progressions and a focus on safety is critical. One of my prodigies in my adult class is a fellow who started gymnastics at the young age of 46. He has now been doing gymnastics for 3 years, and has transformed. He is in the best shape of his life, and can perform skills that were not even conceivable 2 years ago. A point to the benefits of his doing gymnastics. About 5 months ago he received a 2 point separation in his shoulder skiing. The doctors tell him that had his shoulder not been as strong as it is the injury would have been far worse. Not only was the injury itself minimized, but his recovery has been tremendous. With gymnastics training focused around the injury he is back to full capacity, and improving again.

I’ve saved the best, and most important factor in starting adult gymnastics for last. It is fun. Learning how to tumble, flip, swing, and come as close to self powered flight as is possible is a blast. Gymnastics is anything but boring. There is always another step to learn. It is possible to learn something new every single class or workout that is attended.

If you are an adult and think you are “too old” to start. Think again. Check our schedule,  find some friends and come have some fun!

Key Lime Shots

September 4th, 2014 by karen

key_lime_annieAnnie and I like lime. In fact, she wouldn’t let me photograph this without hovering close enough to secure a spoonful after the shot was taken. Like Annie, I’m willing to bet this dessert will make you purr!

Ingredients

  • 3 eggs
  • 1 tablespoon lime zest
  • 1/4 cup honey
  • 1/2 cup lime juice (key lime is my preference)
  • 3 tablespoons coconut oil, just barely melted on low heat in microwave
  • 2 cups coconut milk
  • 1 tablespoon grass-fed gelatin

In a medium saucepan, combine eggs, zest, honey, lime juice and coconut oil. Mix well, turn on heat to medium, and cook stirring constantly until mixture starts to thicken. Remove from heat and strain through cheesecloth or a fine sieve into a bowl and refrigerate.

Next, add coconut milk and gelatin to saucepan. Stir together, let sit for a full 10 minutes, and then turn heat to medium and stir until gelatin has dissolved. Transfer to another bowl and refrigerate along with lime mixture. Let both chill for about 4 hours or until gelatin has set.

Once set, combine contents of both bowls in a food processor and blend together until smooth and creamy. Adjust sweetness with further honey or maple syrup if desired. Enjoy right away!

This Week In The Cave

September 2nd, 2014 by Dana

img_78601Welcome!
Fall always brings back familiar faces, but we get to meet new ones too!  The CAVE would like to extend a very warm welcome to all our new families.  We’re excited to have you all as part of our family and we look forward to building deeper community together while having lots of fun!
New Classes
Do you have a middle schooler?  We’ve added 2 new Youth Strength and Conditioning classes, Tuesdays or Thursdays at 3:30pm.  It’s the perfect time of day, right after school, get a workout in before settling into the business of homework!  To sign up, e-mail Dana@inthecave.com or call The CAVE at (415) 927.1630.

CrossFit Day at The Oakland A’s

Come join the fun with The CAVE family at an Oakland A’s game on Sunday, September 7th, 2014!  There’s still time to sign up! Experience the A’s first ever CrossFit Day in our special Field Level seating area. All participants will receive an exclusive A’s CrossFit Day t-shirt and admission to the pre-game WOD where a group of northern California’s top CrossFit® athletes will compete. We also may see one of our own athletes compete in the pre-game WOD!We know now that the pre-game WOD will include Neal Maddox, Wes Piatt, Gabe Subry, Margaux Alvarez, Chyna Cho, Ben Alderman, Miranda Oldroyd and Camille Leblanc. If our gym has one of the top 20 most people attending, we get to pick a person to compete in the WOD with them!

Fitness Goals

Now that the kids are back in school, 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 our CrossFit Director BO@inthecave.com with your questions. Do you want to know more about our Yoga classes? Please e-mail Stephanie at Steph@inthecave.com.  While your kids are in their classes, you can take one too!

The CAVE is Hiring
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 and some great pictures of what we’re up too!  Check us out!

Before you Celebrate Labor Day……

September 1st, 2014 by Dana

labor_day

Before you celebrate labor day, and enjoy the end of summer come to The Cave for a surprise WOD!  It’s a killer!
9 and 10 classes only, all other classes are canceled today.

Fried Sweet Plantain Chips

August 29th, 2014 by Dana
paleo-plantain-chipspp_w717_h478Start with some green plantains, which I like to think of as a less sugary banana. They’re a bit harder to peel than your typical bananas, so it’s best to use a knife to score down the sides and then peel off the skin. Once you get the skin off, it’s just a case of slicing them. The thinner the slices, the more crispy and delicious the chips and found keeping the plantains in the fridge helped to make them  more solid, and then slicing a bit easier.
Then take a saucepan, and pour enough coconut oil into it so that the coconut oil comes around 1/4 inch up the pan. That should be enough to fry the chips in batches. Medium heat  is enough to get a good frying action going. The slices do tend to stick together so drop them in one at a time, ensuring they each get their own space in the oil. The coconut oil should be hot enough so that as soon as the plantain slice hits the oil, it starts to gently sizzle. Because we’re frying such thin slices, it should take less than a minute for it to be done.  Using a slotted spoon scoop them out the minute they  turn golden. Be careful you’re dealing with really hot oil.  Salt is optional, my kids love them with out the salt but my husband always puts it on when we’re not looking.
Hope you love them as much as I do!