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Overhead Walking Lunge and Sled Drag Done - 2014 CrossFit Games

July 22nd, 2014 by Roger
Bill in the overhead walking lunge

Bill in the overhead walking lunge

Bill leading the pack in the sled drag

Bill leading the pack in the sled drag

Two more events down. The overhead walking lunge was a walking lunge with a 50 lb medicine ball overhead for as much distance as possible. You had two minutes to complete distance and dropping the ball ended your attempt. This was a tough event and except for a few outliers most athletes dropped the ball around the same time, so those that moved a bit faster, got further. Bill ended 17th in this event with 8ft. The athletes were then allowed a 1 minute rest, and then performed a 100yd run with a 45lb sled. This was a thrilling event to watch. Bill took off fast getting ahead of the pack. He ended up 2nd in his heat and 7th overall on the sled drag event. Bill is currently in 13th place and resting up for the run/rope event.

Deadlift Ladder Complete - 2014 CrossFit Games

July 22nd, 2014 by Roger
Bill Berry Picking up 355lbs at The 2014 CrossFit Games

Bill Berry Picking up 355lbs at The 2014 CrossFit Games

The first event of the 2014 CrossFit Games Masters competition was a deadlift ladder. The men’s 60+ category started their lifts at 265lbs moving up in 20 or 30 lb increments on a 30 second lift cycle with a 10 second rotation. We knew Bill was able to pick up the 335lb bar, but were not sure about the 355lb bar. He has been steadily increasing his lifts in training, but hadn’t done 355lbs in a long time (several years ago he hit 375lbs at the end of an astronomical PR streak on his deadlift). The event started and we watched as the men got to their lifts. After several competetors it became clear that Bill was going to need to make 355lbs to do well in this event. He picked up the 335lbs with relative ease. The next lift came up and he picked up the 355lbs solid. We were not sure if he was going to try the 375. The rotation was called and Bill opted to just hit the 225lb tie break weight for as many reps as he could. This finish puts him in 12th at the end of the first event. There are a lot of strong guys out there with several athletes making over 400lbs. A great start for the week. Next event comes up at 12:15pm. Watch the stream!

Bill’s heat times for today.

July 22nd, 2014 by Dana

Bill’s heat times for today.
Deadlift ladder: 9:20am
Overhead lunge/Sled drag 12:15pm
Run Rope 2:55pm
live feed: http://games.crossfit.com/

GO BILL!!!!
Bill going for a max.

This week in The Cave

July 21st, 2014 by Dana

cave_goodbyebill2_webCoach Bill
It is with deep sadness that coach Bill is leaving us to be closer to his family on the east coast. Please take a moment to read his farewell letter: http://www.inthecave.com/blog/?p=10760
We’ll be having a goodbye party for him at The Cave on Saturday, August 2nd at 5:30. Please join us in celebrating Bill and showing our love for him.
Bill is also competing in the CrossFit games this week, beginning Tuesday. He is currently ranked 11th in the world in his age group. Want to know more about how to watch the games? Check out this link: http://games.crossfit.com/article/how-watch-crossfit-games

Yoga is coming to The Cave
Starting the first week in August, we’ll be adding 3 new classes to our schedule:
Monday and Thursday 10-11am WOD Recovery Yoga (Post CrossFit Yoga)
Wednesday 12:00-1:00pm Athletic Vinyasa Flow Yoga

Stay tuned for more details!

Kids Night Out - July 26

Parents, bring us your kids and take the night off! Your kids will have fun, play games and spend time with your favorite coaches or get to know new ones. Kids also get exercise and have a healthy dinner. You can relax and enjoy your evening knowing your children are safe AND happy! The next KNO is Movie Night on July 26, and you can register here.

Summer Camps
If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break), check out our Summer Camp schedule below! Then be sure to register NOW as these classes fill up FAST!
The Cave’s summer camps are perfect for any age and any level! Our coaches will challenge your child at her level while making sure she is safe and having fun.
Summer Camps Date:
Gymnastics: July 28- August 1
Youth Camp: August 4-8
Gymnastics: August 11-15
Parkour: August 18-22
REGISTER ON-LINE OR CALL (415)927-1630

Fall Class Registration

Yes, it is only mid-summer, but its already that time to begin planning for the Fall! Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on line and you can sign up by calling The Cave at (415) 927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this!  Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar
Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

A Fond Farewell From Bill Berry

July 19th, 2014 by Roger

As many of you know I retired from congregational ministry in September of 2013. Since that time Connie and I have been seeking direction for our lives.  This has included meeting with a group of friends monthly for about 6 months and a lot prayer.

Through this journey we believe our Heavenly Father is inviting us to join Him in His work in Pennsylvania near our children.  This is both a gift and a work to be fulfilled.  It is a gift in that two of our children and their families live in this area.  As far as work, we do not know exactly what we will do yet.  I believe I am to attend different pastors’ groups in the area and listen, go to the poorest areas of Lancaster and Harrisburg and pray and listen and I am to introduce myself to the various CrossFit gyms in the area and see what happens.

This is a big move for us as I have lived in Marin my whole life, so that means Connie and I have deep investments in this place.

You have been a big part of my life for over seven plus years.  I count many of you not as co-workers and clients, but friends whom I love deeply.  I will always keep you in my heart and prayers.

Our plan is to move in the middle of August.  I will be stepping off of staff from The Cave when I depart for the CrossFit Games July 20th.  I will be around the gym some until the middle of August.

Connie and I will be producing a e-newsletter; If you would like to know what is happening in our lives email me and I will add you to our distribution list.

We will be back for visits as we do have family in the area.

We will miss you greatly.

Have you met Mira?

July 18th, 2014 by Roger

Mira joined The Cave a few years ago when she was prompted to train for American Ninja Warrior. She started taking parkour and gymnastics classes to prepare for the event. Mira discovered that she does not have the ideal body type for gymnastics. She is tall…really tall. At just over 6 feet, she’s roughly a full foot taller than your average gymnast. Mira is, however, a fantastic athlete. She was a collegiate heptathlete and continues to pursue a variety of sports including being an avid rock climber and surfer.

To get a feel for Mira’s personality, think of a kid that is excited and happy about everything. Mira is just fun to be around. Her presence within a group just makes everybody happier. She’s supportive and encouraging to everyone.

Recently, Mira had an opportunity to go to Brazil, with a Matt Baxter Award, which allowed her to pursue her dream adventure. Her goal was to undertake a solo girl surf safari up the coast and document her journey through both a blog and hip-hop videos to inspire and empower girls in the outdoors. She put together several videos for the trip, here is one.You can also see more on her blog.

Mira has been working with kids for a long time and has a fantastic rapport with them. (Being a big kid herself certainly helps.) She is a self proclaimed “child whisperer” and really has a heart for helping kids. She has also created an environmental hip-hop collective with youth artists in Oakland called the Green Guard. Take a look at some of her work, say hi, and wait for the Mira hip-hop video about The Cave.

Grilled Green Beans

July 17th, 2014 by karen

grilled_stringbeansI was asked recently if green beans were Paleo what with them having the word “bean” in them and all. So I did a little research, to find out (a) why beans are not Paleo and (b) if the green ones are.

Generally, legumes are avoided on a Paleo diet because it has been maintained that they were not part of an ancestral diet. Anthropological evidence however supports the theory that early hunter-gatherers consumed small amounts of legumes. Many varieties were available to the Upper Paleolithic foragers and were undoubtedly consumed as this important food source would not have been overlooked.

Legumes are also avoided because they contain lectins, which can damage the wall of the small intestine, and phytic acid, which binds to important minerals during digestion robbing us of nutrient value. The lectin and phytic acid content of beans, particularly when not adequately prepared, make them potentially detrimental when consumed in substantial quantities. Lectins can be thought of as a plant’s natural pesticide and can lead to intestinal permeability. High phytate diets inhibit the body from absorbing important minerals including calcium, iron, magnesium, and zinc. Both should be avoided.

Back to green beans. After all that, why would these be acceptable on a Paleo diet? As immature beans, their lectin and phytate levels are quite low. Also, only very small amounts of beans are being consumed as it is primarily the pod that is being eaten. Consequently, green bean consumption would be in keeping with ancestral foraging, and anti-nutrient exposure would be minimal – comparable to that of eating most other fruits and vegetables.

With that said, here is an awesome way of preparing them:

Ingredients for Grilled Green Beans

  • green beans
  • olive oil
  • sea salt

Directions

Preheat grill at high heat.

Wash and trim beans and toss in bowl with olive oil to coat and a generous sprinkling of sea salt, or salt of choice.

Toss beans into a grill wok. If you don’t have one, go get one. Go to Target. Or Cash and Carry if you prefer family owned. You will wonder how you ever lived without one.

Place wok on grill and close cover. Check every few minutes and stir until done to your liking. About 8 minutes for done-with-a-nice-crunch. And note: these will continue to soften for a bit after removing from grill.

I guarantee you will want to make these again!

5 Post CrossFit Yoga for Overhead Squats

July 15th, 2014 by Stephanie

The Overhead Squat, when done properly is a beautiful movement and is a huge component of the Snatch. With so many possible areas of limitation in your Overhead Squat, from hip mobility to core strength to shoulder stability, it is important to start with one or two points of correction and go from there. In this article, we will focus on shoulder flexibility to keep it simple and to the point. These movements take time and practice and if you can be patient and work with the right technique, you will be better off in the long run. Having a really good coach to help you spot areas for improvement is critical in taking your fitness to the next level.

As a society we tend to sit quiet a bit, and with a good amount of sitting comes inevitable slouching, and this lends itself to tightness in the front of the chest. Not only that but many of us before finding CrossFit focused mainly on chest and biceps further shortening those muscles. It is a very common issues for people starting out, especially as it relates to OHS. The exact muscles that need to be open enough to receive the weight in the correct and safest position with the shoulder externally rotated, arms extended and the eye of the elbow facing up towards the bar, are the ones that are in essence shortened by all that slouching.  Think of when you are doing your shoulder roll-throughs, that tightness as you move the PVC pipe behind your head is the area of the chest and shoulders where most people have issues. Now, mobility in the shoulder girdle is not the only factor at play during an OHS with less than ideal form, but it is something to think about as you begin to dial in the areas that need improvement. Beyond the lift itself, have the flexibility to bail safely, with the option to throw the bar behind you, is also a critical aspect of this Olympic lift.

These 5 Post CrossFit Yoga Poses for Overhead Squats are not only great for after the WOD but are really helpful for improving mobility in the entire shoulder girdle as they include auxiliary muscles that aid in shoulder rotation and movement. As you start to move through each of these stretches, you will notice areas you feel more than others. You will want to spend more time focusing on those particular muscles.  Stretch number 5, the Variation of Parsva Danurasana, is the stretch that directly targets the front of the chest and shoulders, just like your shoulder roll-throughs.

Realize that increasing flexibility in the shoulder girdle will take time and regular practice.  These are just some of the ways you can increase your shoulder mobility. As always try different to find what works best for you.

*Tip: If you are not stretching post WOD then make sure to warm up a bit before you do these shoulders stretches. Spend 30-60 seconds or 10 breaths in each pose. Through the breathing, allow the body to relax, and settle into the stretch.

1. Uttana Shishosana (Extended Puppy Dog Pose)

Profile BW

Start by sitting on the heels with the shins on the ground. Separate the feet, shins and knees about hips distance. Walk the hands forward until the hips are stacked over the knees. Continue to walk the hands forward without moving the hips until you feel a stretch in the chest and the side body/armpit area. With the forehead or chin on the ground (which ever is most comfortable on the neck), press the palms down and allow the chest to descend.

2. Gomukhasana Arms (Cow Face)

Profile BW

Profile BW

Start by sitting on the heels feet and shins together. Bend the right elbow and grab it with the left hand. Draw the right elbow in towards the midline, making sure that the right tricep is rolling forward. From here, reach the left arm around the back, palm facing out. Walk the left fingertips towards the right and claps them together if possible. If not, use a strap or band to modify. Breathe through the stretch then switch.

3. Criss-Cross Arms

Profile BW

Start by lying on your belly. Sit up onto your forearms. Thread the right arm through, under the left arm and to the left. Then walk your left arm out to the right until you’ve reached your limit. Allow the chin to fall towards the triceps as you relax the head down. Don’t forget to breathe! Switch sides after a minute or so.

4. Uttanasana with Clasp Hands

Profile BW

Start standing with the legs hips distance. Clasp the hands by the low back, extending the arms while keeping a soft bend in the elbow. On an exhale fold forward sending the hand up and over the head. Bend the knees if you need to, taking the hamstring out of the equation. *If clasping your hands behind your back is not accessible, use a strap or PVC pipe; widen the grip to a place where you can fold forward.

5. Variation of Parsva Dhanurasana

Profile BW

Start by lying flat on your belly. Extend your right arm out to the right palm down. Bend the elbow, making a 90-degree angle. Walk the palm forward 2-3 inches so your elbow is now slightly higher than the shoulder. Bend the elbow more so that now the palm is angled slightly towards the head. With the shoulder relaxed down, slowly on an exhale start to roll onto your right side. Use the left palm as leverage and ground it near the chest. Hold and then switch sides.

This week in The Cave

July 14th, 2014 by Dana

Bill at the Games last year

Bill at the Games last year

Bill and Amanda are headed to the CrossFit Games!
It’s not too late to donate!  If you haven’t contributed yet, there are 3 ways to do so:

1. Visit our link on-line: http://www.gofundme.com/aau608
2. Walk into the office to make a contribution with your credit card/account.
3. Have a few spare dollars in your wallet? Add them to the collections box on the CrossFit floor.

New CrossFit coach
Have you met our new CrossFit coach Jaime? Jaime comes from NorCal Strength and Conditioning in Chico. She is a great coach and brings a tremendous amount of knowledge to The Cave. Read more about her here: (LINK)

Challenge WOD #6
Challenge WOD #6 is underway…One more week left to get it done, so what are you waiting for?1000761_10200913033484725_1949430513_n

Please review the movement standards here

Kids Night Out - July 26

Parents, bring us your kids and take the night off! Your kids will have fun, play games and spend time with your favorite coaches or get to know new ones. Kids also get exercise and have a healthy dinner. You can relax and enjoy your evening knowing your children are safe AND happy! The next KNO is Movie Night on July 26, and you can register here.

Summer Camps
If you like the idea of keeping the kids healthily active during the summer (while giving parents a few hours break), check out our Summer Camp schedule below! Then be sure to register NOW as these classes fill up FAST!
The Cave’s summer camps are perfect for any age and any level! Our coaches will challenge your child at her level while making sure she is safe and having fun.
Summer Camps Date:
Gymnastics: July 28- August 1
Youth Camp: August 4-8
Gymnastics: August 11-15
Parkour: August 18-22
REGISTER ON-LINE OR CALL (415)927-1630

girls-teamFall Class Registration

Yes, it is only mid-summer, but its already that time to begin planning for the Fall! Classes fill up super fast in the Fall, so now is the time to organize your children’s schedules and sign them up!  Our Fall Schedule can be seen here on line and you can sign up by calling The Cave at (415) 927-1630.

CrossFit Trainer’s Gymnastics Seminar

You don’t want to miss this!  Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning how to properly teach gymnastics fundamentals in a CrossFit program. Detailed progressions will be covered. Key safety concerns will be addressed specifically geared toward teaching gymnastics movements to adults. Click here to register.

This seminar is coupled with the Athlete’s Gymnastics Seminar. Member’s cost for both Trainer’s and Athlete’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

CrossFit Athlete’s Gymnastics Seminar

Spend 3 hours with Roger Harrell - founder of the CrossFit Gymnastics Certification program - learning gymnastics movements. This seminar is focused on proper and efficient execution of key gymnastics elements.  Get started or improve your technique on a variety of movements. Learn how these skills truly break down to work toward mastery. Floor, rings and parallettes will be covered in detail with an introduction to other gymnastics apparatus.  Learn some key techniques to dramatically improve your efficiency and enable performance of skills you thought unattainable. Click here to register.

This seminar is coupled with the Trainer’s Gymnastics Seminar. Member’s cost for both Athlete’s and Trainer’s seminars is $90, non-member cost is $100.  Call (415) 250-9710 to sign up for BOTH seminars and receive the special pricing.

Know Why (Gluten Issue)

July 13th, 2014 by Roger

gluten_free

As an informational society, we are constantly bombarded with “advice.” This advice reaches into every aspect of our lives — nutrition, exercise, finances, career, sleep, raising children and just about everything else. Some of this advice is good, some is bad, and at times it can be quite difficult to determine which is which. Developing a set of sources that you trust is a quick method of validation. It would be impossible to research the validity of every bit of advice you are going to receive, so you will have to sometimes simply trust the information.


Given the above, I still strongly advise that you understand the reasons behind the advice you choose to follow. Often, people take advice without having any understanding as to why. The advice may be good or bad, but in either case the recipient may have absolutely no understanding behind the choice. The humorous video above makes it very clear that many people just blindly follow “advice”, in many cases, from fairly uninformed sources.

So, to avoid any embarrassing appearances on the Jimmy Kimmel Show, allow me to educate you about gluten. Gluten is a protein (specifically, a composite of a gliadin and a glutenin) found in wheat and many other grains. Gluten is a known gut irritant. In extreme cases, individuals are diagnosed with Coeliac (Celiac) disease, an autoimmune disorder that causes an inflammatory reaction that interferes with the absorption of nutrients in the small intestine. It is clearly very important for these individuals to avoid gluten. In less extreme cases, individuals may be diagnosed as “gluten intolerant.” These individuals may experience some gastro-intestinal distress of varying degrees when they ingest gluten. Then, there is everyone else, who, even among those who may not be classified as “gluten intolerant” can suffer some gut irritation. This can lead to systemic and chronic inflammation which will have some impact on overall health.

gluten-free

Recent research indicates that gluten itself may be less of a problem than we have been led to believe. Researchers that had originally published significant evidence connecting gluten with many negative health consequences have now published further findings indicating that gluten may not be the culprit. FODMAPs (Fermentable, Oligo-, Di-, Mono-saccharides, And Polyols - a class of short chain carbohydrate) are another “nutrient” category that may be the cause of many of the ills that have been attributed to gluten. FODMAPs are a topic for another post, but whether the health concern is FODMAPs or gluten, doesn’t change the dietary recommendations we have been making for the past decade. Avoid things like bread and pasta. There are many gluten-free products on the market today, but these may be no better for you than the original products due to FODMAP content. Ultimately, if you are eating meat and vegetation, gut irritation is simply not an issue.

gluten-free-seal-16256523Now, let’s discuss chemical nomenclature so you can more quickly identify nutrients. Food labels will try to hide certain information by using unfamiliar terms for nutritionally deficient ingredients. But, if you know basic chemical nomenclature you can often identify ingredients without having to memorize thousands of terms. First, any word with the suffix -ose is a sugar. Second, the word hydrogenated (partially or otherwise) is a trans fat. Third, any word with the suffix -ol is an alcohol. Many food companies are now replacing sugars with sugar alcohols in certain products. The health consequences of this change is not well researched or understood.

Educate yourself. Spend some time discovering the reasons behind your lifestyle choices. Create a network of trusted sources for those cases where researching the why is unfeasible. Be prepared in case Jimmy Kimmel’s crew comes along and asks you a simple question about your life choices.