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3 Great Uses for EMOMs

July 9th, 2015 by Dana

emomEMOM is an acronym that stands for Every Minute On the Minute. For example, the EMOM for 10 minutes of 10 box jumps and 10 pull ups means you have 10 minutes of work and at the start of each minute you attempt to complete 10 box jumps and 10 pull ups. If you finish within the minute, you rest until the start of the next minute and repeat the work. The faster you get your work for the minute done, the more rest you get. There are endless variations and purposes for EMOMs and below are some of my favorite. This is not an exclusive list.

1. EMOMs provide an essential skill building format for CrossFit athletes. Most likely, you will not learn how to do handstand push ups in other CrossFit workout formats. You will have a much greater success rate if you attempt handstand push ups 1-2 times every minute for 10 minutes, as opposed to attempting as many handstand pushups as possible in 10 minutes. Learning new skills cannot be done properly in a fatigued state. It is ideal to practice skills in isolation before combining them into workouts.

2. As a coach, programming EMOMs is useful because it allows total control of the athlete’s work, rest and fatigue. If a five round workout for time is programmed and your athlete isn’t proficient in one of the movements, it may take a very long time to complete the task. Intensity may be lost and the actual stimulus may not coincide with the desired stimulus. With an EMOM, the stimulus can be controlled and linear progressions can be maintained and furthered.

3. Time. If you tend to take your sweet time between exercises or sets, EMOMs will help expedite your time in the gym and increase your work capacity. By letting the clock decide when you work and rest you will be much fitter. If you are feeling lazy in the gym, just pick a few exercises and use an EMOM format for a warm-up. It works great!

Come and join the Cave Warriors in our first entry into the Spartan Games!

July 5th, 2015 by Dana
download-1Come and join the Cave Warriors in our first entry into the Spartan Games! This is a 3 mile event held WITHIN AT&T Park, enabling competitors to compete across the whole of the stadium - from infield to bleachers, changing rooms to outfield. There are 20+ obstacles/exercises spread across the 3 miles - a bit like the Epic Bridge Run.
Julian Aldridge is organizing the team. To register click here:
And make sure you join ‘existing team’ - as in Cave Warriors
The more the merrier!

Happy Birthday America

July 4th, 2015 by Dana

Please remember The Cave is closed today and all classes are canceled.
We hope you have a safe and happy July 4th celebration


Strength Training for Yogis Saturday July 11

July 3rd, 2015 by Dana

Stephanie Ring of Endure Yoga and certified fitness trainer Chelsea McAlexander are teaming up to bring you Strength Training for Yogis hosted by CrossFit Marin at The Cave.

1:00 p.m. - 4:00 p.m.
$50 for workshop
Register Here

Strength Training for Yogis will introduce movements likes arch and hollow rocks, lunges, squats, jumping, pull-ups, and presses to improve core strength and stability, add athletic development to your practice, and increase specific muscular strength.

WOD Recovery Yoga, Why you should do it!

July 1st, 2015 by Dana

wod-recovery-yoga-cover-75x925-version-7As 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

Grape Super Salad

June 18th, 2015 by Dana

grape-super-salad-11This Grape Super Salad recipe is perfect to welcome our beloved summer; it’s refreshing, full of flavor, and uses some great summer staples such as grapes, broccoli and onions. Prepare yourself for some ‘salad greatness’.

Tools You’ll Need:

  • Cutting board
  • Sharp knife
  • Measuring cups
  • Measuring spoons
  • Large Tupperware bowl with lid
  • Small mixing bowl
  • Whisk
  • Wooden spoon
  • Citrus Squeezer


  • 3 broccoli florets (remove the stems and use only the florets; try to make all florets a bit small and also the same size)
  • ¾ purple onion (cubed)
  • ¾ cups slivered almonds
  • 1 ½ cups purple grapes (halved)
  • 10 strips uncured bacon (cooked and diced)
  • 1/3 cup organic raisins
  • 1 cup Paleo Mayo ( see below)
  • ¼ cup fresh squeezed lemon juice
  • Sea salt (to taste)
  • Black pepper (to taste)


  1. Prep all of your ingredients ahead of time.
  2. Add Paleo Mayo and lemon juice to your small mixing bowl, and using a whisk, combine both ingredients well. Set aside.
  3. Toss broccoli florets, onion, grapes and almonds in your Tupperware bowl. Using your wooden spoon, mix them all together.
  4. Incorporate bacon bits and raisins to the mixture.
  5. Now your salad is ready for it’s dressing. Add the Mayo-Lemon mixture to your salad and mix it well, making sure everything is covered by it.
  6. Enjoy right away or cover with a lid to save for later! You and your family will RAVE over this…even with the broccoli n’ all!

* Makes 15 servings

* Nutritional Information: 233 calories; 21g fat; 8g carbohydrates; 4g protein.

Paleo Mayo:paleo-mayo-12

Tools You’ll Need:

  • Food processor
  • Measuring cups
  • Measuring spoons
  • Spatula
  • Small container with a lid
  • Citrus Squeezer


  • ½ cup coconut oil (melted)
  • ½ cup olive oil
  • 2 egg yolks
  • 1 teaspoon mustard
  • 3 teaspoons of freshly squeezed lemon juice
  • Sea salt (to taste)
  • Black pepper (to taste)


  1. Plug in your food processor and prep all of your ingredients.
  2. Add yolks, mustard and 1 teaspoon of lemon juice to your food processor. Pulse a few times to mix these ingredients well.
  3. As your food processor is on, slowly pour down the olive oil (slow is key!)
  4. Once you’re olive oil is all gone, continue to slowly pour down the coconut oil to the mixture (slow is key!)
  5. Lastly, add the two remaining teaspoons of lemon juice to the mixture; pulse a few times to incorporate.
  6. Using a spatula, transfer the mayo to a mixing bowl. Add in sea salt and pepper to taste and mix well.
  7. Place Paleo Mayo in a small container and close tight with a lid; refrigerate for later use!

* Makes 1 cup. Lasts about 1 week

* Nutritional Information (per tablespoon): 126 calories; 14g fat; 0g carbohydrates; 0g protein

June Kids’ Night Out and Camps Are Coming Up! Register Now!

June 12th, 2015 by Dana


Need a night off? Drop your kids off at The Cave the second and fourth Saturdays of the month from 5:30 p.m. - 10:00 p.m.

6/27/15: Parkour Night: (Hot dogs)

$40 if you sign up online in advance
$45 at the door (pending availability)
Register Now!

Summer Camps are just around the corner. Space is limited, so claim your spot now. Early-bird discounts apply!

June 15 – 19: Gymnastics
June 22 – 26: Ninja
July 13 – 17: Gymnastics
July 20 – 24: Ninja
July 27 – 31: Gymnastics
August 3 – 7: Ninja
August 10 – 14: Gymnastics
Register Now!

Want to have a birthday party at The Cave? Book a Saturday or Sunday time slot for a gymnastics or parkour themed party!
1:00 p.m. – 2:30 p.m.
3:00 p.m. – 4:30 p.m.
10:00 a.m. – 11:30 a.m.
12:00 p.m. – 1:30 p.m.
Book Now!

Should I Use a Belt? When?

June 5th, 2015 by Dana

foam-core-lifting-belt-by-harbinger-womene28099s-5-inchIt’s rare to walk across the CrossFit floor and not see at least one athlete wearing a weightlifting belt. But why? Is it necessary? Should you wear one? Should you NOT wear one?
First, wearing a belt is a performance enhancer, but for some, a belt is necessary to perform certain movements without pain. Your core should be strong enough to support yourself through the main lifts, injuries aside. If you choose not to wear a belt, AND are not a competitor, then you are going to be perfectly fine without one. However, if you want to push your maximum amount of weights, then consider using a belt. Now, let’s learn how to use it the the right way.

To use a belt correctly, you should first learn how to breathe correctly by using the Valsalva Maneuver. As you are reading this take in a deep breath, but do not let your chest or shoulders rise at all. Breathe deeply and allow your belly to expand (I know, not the most attractive look). If you have trouble doing this, lie on the floor, place your hand on your abdominals, and practice making your hand rise.
Once you have this down, try to exhale but keep your throat closed to create pressure. Whether you choose to wear a belt or not, this is how you want to breathe while lifting. Now, put your belt on and try this technique. If you do it correctly, you should feel an incredible amount of pressure. This intra-abdominal pressure will help keep your back flat and arched. Your belt should be tight, but how tight is up to you. Personally, I like to have mine with some room, mainly because it’s a good visual to expand my midsection a greater degree. For some competitors, another person needs to help tighten up the belt for them before going into a big event to get it as tight as possible.rogue-lifting-belt-1-700x325

Now that I’ve reviewed how to use the belt correctly, let’s talk about when you should use it. For the big lifts, you should always wear a belt when you are going for a maximum attempt. Squats and deadlifts fall into this category, but you should never rely on wearing your belt. Unless you have an injury, warm-ups and building a set to the higher max should be achieved without the belt, but still practice breathing correctly . CrossFit is rooted in functional fitness…Do you grocery shop with your weight belt on? You should not wear a belt until you need it.

The point when you will need a belt depends on when you are going for a maximum lift. Again, on warm-ups go as long as possible without a belt to engage your core as long as possible. Once you feel your form would break down on a heavy set, then it’s time for a belt. If you are a competitor, always use a belt in competition.

An injury will also affect when you will put your belt on. Athletes with nagging back pain but solid form, especially with squats and deadlifts, could benefit from using a belt earlier in the rep scheme. If an athlete is able to lift pain-free with a belt, then by all means go for it.

If you are thinking about getting a weight belt, talk to athletes who wear them. Belts are like shoes — you need to find the right one for you. Try to get a high quality belt because it does make a huge difference. Take the time to learn how to breathe properly and push out on the belt to create intra-abdominal pressure. And, as always, if you need help, let me know.

Thank you to all who served and sacrificed for our freedom

May 25th, 2015 by Dana


WOD Repair Lotion

May 20th, 2015 by Dana

note_3_last_upload_463__349081429745570451416Did you know that we carry WOD Repair lotion in the Pro Shop at the Cave?
What is WOD repair lotion ?
WOD Repair Lotion is an all natural skin care product that can be used to heal the plague of ripped hands, dry skin and achy calluses. WOD Repair Lotion helps keep calluses under control when working out or training hard.
Here at WOD Repair Lotion we know that calluses are important for grip strength but often get neglected and turn into painful, thick calluses that rip open. We like to promote healthy calluses which allow you to keep your grip strength. Keep your calluses in check by using WOD Repair Lotion on a daily basis for maintenance. WOD Repair Lotion not only gives you healthy calluses but also heals serious rips and burns! 
How it works:
There are only FIVE ingredients in WOD Repair Lotion and each ingredient on it’s own can heal your skin. Nothing to dilute down the healing power so all you get are results. WOD Repair Lotion heals from the inside out because the beeswax creates a barrier between your skin and the environment allowing all the ingredients to go through the epidermis (outer layer of skin and callus) and into the dermis (inner layer of skin and callus), thus healing from the inside out and giving you healthy calluses.

Completely safe to put on an open wound such as a ripped open callus or freshly scrapped shin because both beeswax and coconut oil are anti-bacterial and anti-fungal so it will help kill off any bacteria that may be present. You won’t need neosporin anymore!
Apply anytime post WOD as your post workout skin recovery

Whether you are just working out or training in Olympic Weightlifting, Functional Fitness, Gymnastics, or anything in between, WOD Repair Lotion is the product for your skin recovery!