The Cave

The Cave Blog

Baby Kale

February 12th, 2015 by karen

baby_kaleOne of the highlights of winter season vegetables is the abundance of beautiful kale which is a cold weather crop. Especially wonderful is finding baby kale greens at the farmer’s market or grocery store and frying it up in this perfect recipe from Bobby Flay:


  • 1 1/2 pounds young kale, stems and leaves coarsely chopped
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/2 cup vegetable stock or water
  • salt and pepper to taste
  • 2 tablespoons apple cider or red wine vinegar

Heat olive oil in a large saucepan over medium heat. Add the garlic and cook until soft; do not burn.

Increase temperature to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes.

Remove cover and continue to cook, stirring until all the liquid has evaporated.

Season with salt and pepper to taste and add vinegar.

The open is Coming!

February 11th, 2015 by Dana

cf_openIt’s that time of year again. The CrossFit Games Open is upon us with plenty of cool new changes in store. There’s really no way to fully explain the experience you get from competing in the Open.  It is awesome. Here is everything you need to know about signing up and why you should!

Sign up here!

New to the gym and the CrossFit Games?
The Open is an online qualifier for the Regional Events before the World Championship Event in California. For five weeks a new workout will be announced each thursday. Each week you will get to see how you stack up against hundreds of thousands of people across the globe. It is an amazing experience and something everyone should try!

When is it?
The first workout will be announced Thursday, February 26th and will run until March 30th.

This doesn’t seem like something I am ready for.
You are and you will be so happy you did this. Ask any of our members that have participated in years past. Our community is pretty special, and when the Open comes around, there seems to be a change in the atmosphere around the gym. Everyone starts working harder, motivating more, and banding together at each weekly workout to cheer and support those competing. You have to see it to truly appreciate these events.

Sweet! Where do I get started?
Head to and create an account. If you have one from previous years make sure to reuse that account. Once you are logged in you can sign up for the Open. On your profile page you will see a location to select your gym. Filter down by typing in CrossFit Marin and click to join! We can’t wait to have the most sign ups ever this year.

What’s new?
There is now a scaled division! This means for those of you that couldn’t do unbanded pullups, or use certain weights / box heights / etc, you can now sign up in the scaled division. This also opens the door for even more options for the RX division. Prepare for a lot of new workouts that really test all aspects of fitness.

Another Gymnastics Seminar In The Books

February 10th, 2015 by Roger
Wellness Revolution Crew Day 1

Wellness Revolution Crew Day 1

I want to thank my hosts Wellness Revolution CrossFit for the opportunity to come out to Little Rock AR and work with their staff and students for two days of CrossFit Gymnastics immersion. I had a great time, and the groups both days were adventurous and eager to try new things.

For this weekend I ran each day as an independent seminar.  The base curriculum was the same on Sunday as what was covered on Saturday.

The first day was attended primarily by Wellness Revolution staff. We worked on key progressions and concepts to help the trainers in the teaching of these skills as well as digging into the mechanics of their movements as well.

The second day was attended by more of the Wellness Revolution students. A few of the attendees from the first day also came on day two and were put to work practicing the coaching cues and techniques they had learned on day 1. It was great to have a wide range of athletes to work with to demonstrate the range of stages of movement and ability. Everyone was receptive and up for trying new things.

Wellness Revolution Crew Day 2

Wellness Revolution Crew Day 2

Running these seminars is a great opportunity to teach the methods that I have developed over the past decade to communities outside of our facility. I really enjoy the seminars and hope that the service I provide brings value to the global CrossFit community.

Throwdown 2015

February 7th, 2015 by Dana

20150131_cave-throwdown_068Throwdown 2015 — The Wrap Up

It would be impossible to summarize what an extraordinary day last Saturday was, but let me begin by thanking all of YOU who helped make it happen.  Thank you to all the volunteers, spectators, athletes and sponsors!

This community brought it, and in a big way. Every single person contributed to the amazing energy and enthusiasm in the air.  We laughed, we cheered, we cried, we celebrated!  The sportsmanship was off the chart, the camaraderie and admiration of the day was palpable. Thank you all.021a

I spent most of the day behind the scenes and was unable to witness all of the inspiring performances.  I am incredibly grateful to our photographers for their stunning pictures that help me relive the day.  Thank you Den Bell, Philip and Alan for sharing your impeccable talents! The pictures are outstanding.

Final results can be seen here:

I would like to clear up a confusion about the RX winner, that Sam himself brought to my attention:

030aThe final positioning shouldn’t take anything away from all their hard work and accomplishments, however, when Sam brought the results of the 2nd workout to my attention it did change the final standings.  After I reviewed all the entered scores for every athlete and talked with the judges, we did confirm there was an error that change the final results (but not who would have made the finals).  For RX men only:

3rd place is Sam,

2nd place belongs to Michael Schinner and

1st place goes to Thomas.

Congratulations athletes!  We are all so proud of you!

Some highlights of the day include:

  1. Fergal running with the sand bag.  He was so incredibly far ahead of the pack…it was stunning.20150131_cave-throwdown_177

  2. Wesley’s handstand push ups — they were all strict and unbroken! CRAZY.  His entire performance in the 7 minute AMRAP of WOD 1 was outstanding.

  3. Sandy Shepard’s push up modification.  What a great way to train for push ups — a black band across 2 J hooks on the bottom.

  4. Mark Anderson getting to the burpees in his 3 minute AMRAP!

  5. Jason Rosenbaum going for it in his clean and jerk.

  6. Michael Valencia.

  7. Sera and Chelsea joining the RX women in WOD1.  How much do you love the flying ponytails picture?

  8. Roya’s grit on the pull ups.  You did it baby!!!!

  9. Justin’s amazing attitude when WOD 3 was just not agreeing with him.

  10. The RX women, every time and….

20150131_cave-throwdown_158Find a new favorite in the athlete’s bag? Here are the links to all the great goodies you had in there: ReviveRX, Paleo Sweet Tooth, Sacred Chocolate, Caveman Cookies, Fashletics, Paleo Meals To Go, Paleo Magazine, Larabar, Rise Bar, Simple Squares, Whole Foods San Rafael, Exo bars, Kind Bars, AMARA, and Mammoth bars

A few extra thank yous:

Thank you Martin for generously lending us your rower.

Thank you Ehren for testing the WODS.

Thank you Bo for bringing your amazing micro brew.

Thank you Karen for the most meaningful clipboards on the planet.

Thank you Zev for being the best score sheet runner EVER!!!!

Thank you Dave for running equipment all day and making me look good.  He really is my better half.

And thank you Amanda and Roger. I’ve been pushing for this event since day 1 and you finally said YES!  You guys let me run this show, and do it my way. Thank you.

Please take a moment to visit our sponsors’ websites Juice Alley, Recharge S.F, , Sports Authority S.A. Elite, WOD Recovery Yoga , Keelan Chiropractic & Wellness Center. AES Construction

If you happen to need their services, please consider them.  Without their support this event would never have happened.

SO, who’s signed up for the Open?

NorCal Masters 2015: The Recap

February 6th, 2015 by Dana

10952301_10152724648917615_5282697853700622200_oCrossFit Marin athletes shined at Craneway Pavilion during the NorCal Masters competition!  Congratulations to all the athletes! They really put it out there! If you missed my original post about our competitors, please read it here first.

So much love goes into this competition. In its 5th year, NorCal Masters has taken on a life of its own! The venue is beautiful, the athletes are fierce, and the WODs are creative. It’s hard not to be biased since I am part of the event team.
If you’re over forty and are interested in competing in this event next year, let us know! It’s a great goal to have, and your coaches can help see you through it.
I’m going to repost Martin’s incredible story as told to our Google group to recap moments. Thanks984267_10152966435506508_4301640055978255212_nMartin!
Karen L. almost breaks her nose warming up her clean and jerk with a PVC pipe. There wasn’t too much blood, but it did require a fair amount of makeup to conceal the true extent of the damage to the bridge of her nose. Minutes later, she almost breaks her skull while doing chest-to-bar pull-ups on the wrong side of the rig. There was too much blood for makeup this time, so she sported a ragged Band-Aid for most of the first day. The good news was that she took 1st in that event, taking down several Games athletes in style. Don’t hurt Karen L., or she will hurt you back!

Mark A. makes the top five and gets himself into the final. As the finalists take the field, we see four extremely intimidating large men (as tall as Ehren H., as muscular as Bo W. … and then out comes Mark A.! Of course, as unfussed as ever, he gets right in there and mixes it up with the big guys, hang power cleaning 155lb/70kg for reps.

10921625_10152724644597615_7566551993592315354_oRich L. is a model of consistency, takes 2nd in two events and places no lower than 7th in any event to cement his place in the final. He placed 4th overall, coming in behind three other Games-level athletes and improving on his 6th place finish last year.

Susie B. changes outfits six times in two days and places 11th overall in her very first CrossFit competition. She destroyed the one mile run in 7:12, placing 3rd in that event. Perhaps more significantly, though, after failing to do any weighted pistols during practice, she proceeds to rep out over ten of them during the pistol/KB snatch event to snag 9th.10917190_10152724653627615_4479763452160706366_o

Narendra R. battles his way defiantly through chest-to-bar/kettlebell swing/double-under metcon-hell and follows it up with an impressive 7:18 mile run (good enough for 8th), despite a recent calf injury that required copious amounts of tape, massage, and old-fashioned grit. Of course, Narendra has grit in spades, as he is an experienced ultra-runner, so perhaps we should not be that surprised.

Thanks again for the recap Martin!

Another highlight was Martin coming in 5th overall in the runback squat and winning his heat.  I didn’t see him put the barbell down at all during his 2 min backsquats, and was the only one in his heat not to hear NO REP on his back squats!  Well done!

Final results can be seen here on the leadership board link.
Men 40-44: Martin H. (13
Men 45-49: Narendra R. (22; however, didn’t compete on Day 2)
Women 45-49: Karen L. (6 and Susie B. (11
Men 50-54: Mark A. (5
Men 55-59: Rich L. (4
Until next year!  Who’s in?

Fast Food Paleo

February 4th, 2015 by karen

aidellsIn a perfect Paleo world, you’d hunt it, skin it, gut it, maybe cook it, and then eat it. Ideally, the next best thing would be to work with ingredients that are as close to their natural state as possible. But if time, space or permit issues are limited for any of the above, there are occasions when thoughtful hunting in a grocery store will reward you with fast-food Paleo time savers.

As I rely on Aidells sausage for a quick post-workout protein blast, I did a little research to find out which of their flavors might be Paleo approved and stumbled on this informative site to help guide me to guilt-free convenience.

Here’s an idea for a 1-dish-1-pot single serving meal in under 10 minutes:


  • 1 Aidell Chicken Apple Sausage (or other Paleo-friendly sausage of choice) sliced into bite-sized rounds
  • 1 to 2 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • 1 zucchini, halved and sliced
  • 1/4 cup loosely chopped red onion
  • salt and pepper to taste


Drizzle about a tablespoon of olive oil into a small frying pan set on medium-high heat. Add sausage and brown, about a minute or two.

Remove sausage from pan. Reduce heat to medium-low, and add more oil if necessary to cook garlic for about a minute.

Return heat to medium-high. Add zucchini and onion, and stir-fry until soft, about 3 to 5 minutes.

Return sausage to pan, and stir with rest of ingredients until everything is piping hot. S & p to taste, and serve.

Gymnastics Camp February 16-20

February 4th, 2015 by Dana

Gymnastics campsphoto-10 at The Cave are a blast. With highly experienced coaching staff available to work with kids new to gymnastics, to those trying to improve their skills for competitive gymnastics we provide teaching for all levels. Our coaches are experts at finding the fun in developmental progressions, and providing games with a purpose. Our staff includes coaches that have competed and coached at a high level, but also fully understand how to ensure that kids love their experience and have fun. Gymnastics is too much work to not enjoy the process.

Gymnastics camps will provide an environment of work and direct payoff. The body control and strength developed in this sport are unmatched. Regardless of whether or not your child wants to pursue gymnastics as a competitive sport, participating in gymnastics will yield lifelong benefit. Age range for our gymnastics camps is 3-12  Register here

CrossFit has been busy!

February 3rd, 2015 by Dana

10943696_808009222605494_6028311450407039204_n-1Congratulations to our NorCal master’s athletes and competitors that participated in our first Throwdown!  Recaps coming soon but for now enjoy some pictures!


Roger’s Butternut Squash Soup

January 29th, 2015 by karen

butternut_soupThis is a recipe I’ll always be grateful to Roger for sharing with me as it brings such enthusiastic smiles to my family when set at the table. Not that it’s a big surprise – when the squash comes out of the shopping bag the excitement begins. “Are you going to make the soup tonight?!” Warm, creamy and comforting, the blissful combination of flavors and the serenely smooth texture make this dish beg for seconds, thirds, and even fourths. The only thing I can think of that could possibly make this recipe better is doubling it!


  • 1 medium to large butternut squash, peeled and cut into small cubes, about a half inch
  • 3 medium-sized garlic cloves, minced
  • 1 dense tablespoon of minced fresh thyme
  • 2 tablespoons extra virgin olive oil
  • salt and fresh pepper to taste
  • 2 small to medium sized leeks, halved and thinly sliced
  • 1/4 lb bacon
  • 3 cups chicken broth or stock
  • 1/2 cup milk of choice


Preheat oven to 450°.

In a large bowl, toss squash, garlic, and thyme together with oil to coat. Transfer to a 9 x 12 inch pyrex baking dish. Sprinkle generously with salt and fresh ground pepper, and bake for about 35 minutes, stirring occasionally, until squash is soft and just turning brown.

While the squash bakes, cook the bacon in a stovetop skillet until just crispy. Remove bacon and toss leeks into skillet cooking in bacon fat until the leeks are tender and translucent, about 5 minutes.

When squash is done, remove from oven and transfer into a large soup pot along with leeks and pan drippings.

Pour stock into pot to cover squash/leek mixture about a half inch over. Add more stock if needed for this.

Bring to a boil then turn down heat and let simmer, partially covered, for about 3o minutes.

Remove soup from heat and purée with immersion blender, or in batches in a regular blender, until smooth. Add milk and blend another minute or two until desired creamy consistency is reached.

Crumble or chop the cooked bacon and stir into the creamed soup.

Reheat if necessary and serve.

THROWDOWN 2015, This Weekend!

January 28th, 2015 by Dana

throwdown-2015t’s here! This weekend is The Cave’s first intra-gym, all-day CrossFit competition, and we can’t wait! This is a huge day for CrossFit Marin, and we’d love for you to be part of it.

The Cave Throwdown will consist of 3 workouts for 3 divisions (RX, scale, and limited) throughout the course of the day. Competing athletes will put to the test their strength, endurance, and perseverance…and it will be inspiring to watch! Some athletes have never competed before, while others know how to put on a show! This will be a fantastic event to watch and cheer on these athletes as they shine.

Please note that the 11:00 a.m. CrossFit and adult gymnastics classes will be canceled this Saturday ONLY.

I would to thanks the following companies who have donated products and prizes for our athlete welcome bags or winners!

This event would not be possible without our dedicated sponsors and volunteers. We are so thankful to them for their support! So, if you are in the market, consider purchasing their services or products should they offer something you need or have interest in.

Juice Alley: WOW, these juices are delicious! Find them in great locations in Larkspur and Corte Madera. All their drinks are cold-pressed and made daily to ensure freshness and maximum benefits from the ingredients.

Recharge S.F.: “Get stronger and feel better in 20 minutes!” Recharge S.F.’s mission is to aid people along their journeys in reaching their full potential by delivering accessible, affordable, and professional athletic recovery and performance tools.

Sports Authority S.A. Elite: Step inside your Corte Madera S.A. Elite and find an exceptional selection of performance apparel, accessories, and athletic footwear from brands that have made a name for themselves as being at the top of their game.