It’s hard not to notice the assorted blender bottles filled with some mysterious, powdery concoctions that CrossFitters run to inhale after they finish a WOD. Have you ever wondered exactly what it is we’re drinking and why? What is this strange powder? These interesting concoctions are our important post-exercise recovery drinks. Now, allow me to explain the “why.”
Post-exercise nutrition can improve the quality and the rate of recovery after a serious exercise. The right nutrition ingested immediately following a workout, and up to two hours later, can drastically improve one’s recovery time. Classic signs of poor recovery include fatigue, lackluster workouts, extended muscle soreness, lack of increased strength, and lack of increased muscle mass. Obviously, we’ll experience certain degrees of these signs at different times, but wouldn’t it be great to minimize them?
First, a little science lesson to aid in your understanding: From a physiological perspective, muscle fibers are made of protein and will increase in size if the protein is synthesized. Exercise increases the breakdown in muscle protein while decreasing protein synthesis. Exercise also depletes glycogen (consisting of glucose molecules), which is what the muscles use for energy.
The goal of post-exercise nutrition is to replenish the glycogen stores and encourage protein synthesis, or muscle building. Carbohydrates are the body’s main source of glucose, the molecule used to build glycogen. By ingesting carbohydrates, glycogen stores are replenished rapidly, which is important because consistently low glycogen stores lead to a breakdown of muscle protein and a loss of muscle mass. Carbohydrates also increase the body’s insulin concentration, which is essential for glycogen and protein synthesis. Carbohydrates also promote the release of growth hormone, which promotes protein synthesis, and leads to increased muscle mass. Finally, carbohydrates decrease cortisol concentration. Cortisol, also known as a “stress hormone,” is released in response to both physical and psychological stress. During a workout, cortisol levels are increased, causing muscle protein to break down.
Adding protein to a carbohydrate mix will significantly enhance the release of insulin compared to carbohydrate alone. Whey protein is quickly absorbed, while additional amino acids increase their availability to be used as building blocks. An important essential amino acid in a recovery drink is leucine because it works synergistically with insulin to maximize protein synthesis.
What does the the optimal post-recovery drink nutrition look like after a high intensity WOD? The drink would consist of a mixture of carbohydrates and protein, with no more than a 2:1 ratio. If the recovery drink is consumed immediately following exercise, the rate of glycogen synthesis is three times higher than if it is consumed two hours after exercise completion. Therefore, it is important and more beneficial to consume the drink as soon after exercising as possible.
So, the next time you witness a box full of sweaty, exhausted CrossFitters reaching for their blender bottles filled with mysterious powder, you’ll know they are just making sure to get the most out of all the hard work they just did.
As athletes, we are constantly looking for new ways to both improve performance and prevent injuries. We have found unique techniques to keep the muscles loose — utilizing a lacrosse ball to massage out deep knots, or stretch with bands to distract the joint and increase mobility. While all of these tools are necessary parts of a CrossFitter’s daily training plan, simple stretching is often overlooked and certainly underutilized.
WOD Recovery Yoga was developed by our on-staff yoga teacher and avid CrossFitter, Stephanie Ring. Teaching athletes yoga is her passion. This love of teaching yoga combined with her first hand knowledge of CrossFit inspired her to create a specific type of class geared directly toward the post workout needs of these athletes. Her anatomical knowledge of CrossFit movements combined with her in depth knowledge of yoga postures and sequencing, provides the athlete with specific and targeted stretches and sequencing to help unwind, stretch and mobilize those places in the body that need it most.
Still need more convincing? Here are 5 simple reasons to try WOD Recovery Yoga:
1. Involves less thinking, more stretching
2. Targets muscles specifically worked during WOD
3. Stretches muscles multiple times during class to release tension and improve flexibility
4. Increases body awareness
5. Slows down the body and mind to aid in recovery
WOD Recovery Yoga
Monday and Thursday 10:00-11:00am
Can’t make that time? Private instruction and semi-private classes are available.
Our Youth Strength and Conditioning (YSC) program has expanded! We’ve added 2 new classes, Tuesdays or Thursdays at 3:30pm. To sign up, e-mail Dana@inthecave.com or call The CAVE at (415) 927.1630. Want to know more about YSC? Read about it here.
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.
This Thursday, August 28th, our home GRID team San Francisco FIRE is having it’s first competition. Join your fellow Cavers as we watch the competition live in the East Bay, cheering on our support for our home team. Want to know more about The NPG? Read about it here.
On Thursday, September 11th 2014 Businesses across America will show appreciation to U.S. military forces by providing free goods and services on FREEDOM DAY USA, America’s Largest Military Thank You Event.
We salute our men and women in uniform as they have given us the gift of freedom.
One of the local participating businesses is Greenbrae Dental Care and they will offer free exams, cleanings and basic procedures to any active duty military and veterans. If you or anyone you know would like to take advantage of this offer, please contact them 415-464-9989 or email at email@example.com
If your business is participating please email firstname.lastname@example.org and we’ll feature them here. If you’d like more information visit www.freedomdayusa.org
Next week my son goes back to school, and although I love to cook, I do not look forward to packing a school lunch. Trying to come up with healthy, nut-free faire that won’t come back home in a lunch box with cookies devoured and rejection stamped all over everything else is a challenge. There are times I open the fridge door and blankly stare for minutes wondering what to pack. But last year I found that leftover pork tenderloin was a huge hit! Not to mention it’s so easy to just slice and pack because you’ve already made it for dinner the night before.
- 1 to 1 1/2 lb pork tenderloin
- 1/4 cup olive or melted coconut oil
- 1/2 cup fresh lemon juice
- zest from juiced lemon(s)
- 2 cloves minced garlic
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary, crushed
- 1 1/2 teaspoons prepared mustard
- 1 teaspoon salt
- 1/2 teaspoon fresh ground pepper
Aside from tenderloin, mix all ingredients together. Place along with pork in a zip-lock bag or plastic container with tight-fitting lid and let marinate in fridge for about 3 to 4 hours.
After marinating, preheat grill at a high temp. Let it get really hot; about 10 minutes.
Place pork on hot grill and sear for 7 minutes on one side with grill covered. After 7 minutes, flip tenderloin and grill for 6 minutes on other side, grill still high; covered. After 6 minutes on the second side, and with the lid still closed, turn off the heat leaving the meat to sit on the grill for another 5 minutes. After 5 minutes has passed, check with a digital thermometer for an internal temperature of about 145°.
For dinner, slice thin and serve with sides of kale and summer berries. For lunch the next day, pack sliced tenderloin rounds along with some of those berries, and then enjoy having a few extra minutes that you didn’t have to spend wondering what to make.
Sometimes, we need to just play. If you provide kids an interesting environment, they will play. They will experiment with trees, rocks, water, sticks, dirt, bugs, etc. We tend to move away from this child-like curiosity as we get older and we really shouldn’t. Playing in natural environments is a great way to develop and keep strength. Not everything has to be programmed out…sometimes the best thing to do is just get out there and create.
“After watching a Tarzan cartoon a while back, the idea of flowing through trees that grow close together sounded super fun and challenging. And so, I scouted places in SF, figured out a line, practiced, discovered what poison oak is all about, found an amazing cameraman, and shot it. Hope this video inspires you to go play on those trees like I did. They are all over Golden Gate Park and Mountain Lake Park in SF, enjoy! “
Did you know The CAVE offers Youth Strength and Conditioning classes?The idea behind the YSC program is to combine fitness with fun and to help kids grow up healthy, strong and develop a lifelong love of working out. These classes are offered in the CrossFit area and are a great way to introduce your child to fitness and a healthy lifestyle.
We currently offer four classes for ages 11+:
Monday @ 5pm with Coach Patrick
Tuesday @ 3:30pm with Coach Dana
Wednesday @ 5pm with Coach Patrick
Thursday @ 3:30pm with Coach Dana
Kids can enroll in classes and pay by how many classes per week they plan on attending. See below pricing:
One class per week is $90 per month.
Two classes per week is $155 per month.
Three classes per week is $200 per month.
Four classes per week is $220 per month.
25% family discounts do apply for enrolled classes, not drop-ins. Class size is limited to 8 kids, and drop-ins will still be allowed if there are open spaces. Enrollment is easy — please either call the office (415) 927.1630 or e-mail me the details at Dana@inthecave.com.
By formally enrolling in a class, the coach can better predict the number of kids attending and therefore, provide the best experience possible. In addition, this commitment allows us to set goals for each individual child and progress toward them, which not only helps keep the children motivated to attend, but increases self-confidence when the goals are achieved.
YSC workouts are functional and natural, and correlate directly to your child’s physical needs in daily life, recreation and sport. Our experienced coaches are incredibly skilled at conveying the importance of lifelong health and fitness in a way that is meaningful and relevant to your child.
Your child doesn’t have to be an athlete to participate. Our training provides an atmosphere that is challenging, motivating and builds confidence. If your child is already athletic, we can help them become a well rounded athlete, excel in their current sport, and stay fit during the off season.
Classes are 55 minutes long and consist of a warm up, skill work, metabolic conditioning and stretching. Throughout class, we’ll talk about healthy eating and lifestyle habits. The importance and the benefit of the movements being taught, and how the children can apply them to their daily lives is greatly emphasized.
We’re excited about this program growing and look forward to working further with the youth in our community!
Class size is limited to 8, so sign up quickly!
Welcome back! It’s been wonderful seeing the return of familiar faces and many that are a little taller. Welcome to our new members too. We hope everyone had a great summer and that the transition into the new school year goes well.
Fall Class Registration
If you haven’t registered yet for Fall classes…what are you waiting for?? Classes are filling up fast, and wait-lists are already forming. 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.
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!
The full job description is posted here: http://www.inthecave.com/about/jobs
September 7, 2014 - Come join The CAVE family at an Oakland A’s game. Join the A’s for the first ever CrossFit Day in our special Field Level seating area on Sunday, September 7. 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! Register here: CrossFit Day at The Oakland A’s
The CAVE now has yoga!
Reminder: 3 new classes were added to our schedule! Come check them out!
WOD Recovery Yoga (Post CrossFit Yoga): Monday and Thursday 10-11am
Athletic Vinyasa Flow Yoga: Wednesday 12:00-1:00pm
More information can be found on our website: http://www.inthecave.com/other_classes
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!
We’re really excited to be part of the first ever “CrossFit Day at the Oakland A’s” on Sunday, September 7. Bring your family and join The CAVE at an Oakland A’s game! In addition to special Field Level seating, 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!
The 20 gyms with the most attendance at the event will be able to select an athlete to go onto the field and compete (they are selecting 10 males and 10 females). Let’s try to get one of OUR athletes in the field! This event is fun for the entire family and a great way to expose your friends to CrossFit. Won’t you join us?
Special pricing for tickets is $26.
Event Location: Oakland Coliseum
Member cost: $26.00