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Posts Tagged ‘CrossFit Open’

15.4…The Recap

Saturday, March 28th, 2015

crossfit-154-open-workout“15.4 is…going to follow this rep scheme.” David Castro takes out a marker and writes on the whiteboard. “(3, 3) (6, 3) (9, 3) (12, 6) (15, 6) (18, 6) (21, 9) (24, 9) (27, 9) etc.”

Well, that’s certainly new. But what are the movements that will be accompanying this rep scheme?

“The first movement is…push-ups.”

What?! Looking out across the CrossFit floor, I saw many confused faces. But, knowing Castro and his flair for drama, something was coming…

“The second movement is…cleans at 85lbs. 15.4 is…wait, wait, wait. We do have a scaled option this year, let’s take advantage of that.”

Oh boy. Here it comes.

“The first movement in 15.4 is really handstand push-ups. The second movement is cleans at 185lbs for the men, 125lbs for the women. As many reps as possible in 8 minutes.”

For the RX division, there weren’t that many cleans, but they were certainly heavy. Many athletes achieved singles while others were looking for a PR on their cleans. The real work was the handstand push-ups. HQ’s new movement standard for handstand push-ups required your feet to pass a line. This was challenging and caused the phrase “no rep” to be used more often than not.

The athletes that did the best broke up their sets and tried to keep moving without reaching failure until the end. If anything, people were more limited by the skill challenge and the weight of the cleans rather than their cardio.

The scaled division was accessible to everybody that was unable to do handstand push-ups. The 10 push press/10 cleans at a medium weight let athletes storm through as fast as possible. Even though the workout was only 8 minutes long, it definitely challenged our cardio as we worked hard to alternate between the two movements.

HUGE SHOUT OUT goes to Jayson N., who achieved his first handstand push-up!!

Shout outs:
Sera got the highest female score in the gym with 107! Can’t forget about Daniel T’s amazing 1 clean. Stephanie R’s first attempt score was 5, but she improved it to 14! Same thing for our teen girl Caitie B. whose 2nd attempt score was significantly higher than her first. Karen L. deserves honorable mention because handstand push-ups are a HUGE mental challenge for her. She worked hard this year and posted a competitive score. Don’t lose faith Karen! Your muscle ups are coming! AND Jeff P. PR’ed his clean!

Other highlights include Mike T. and Margo T. showing GRIT! Chris B. really worked hard on this one. How about Patrick C. was amazing for doing this workout while his 8 year old son screamed at him from the kitchen. Steve V. also posted a HUGE score. AND ROGER USED THE WALL!
The best story belongs to Joe W. When he recorded his score on the games site, he accidentally chose the wrong affiliate therefore, his score was invalid. We learned of the mistake at 4:40 PM on Monday, which led to a mad dash to make the 5 PM deadline. In a shocking turn of events, after reaching out to CrossFit HQ Monday night, they decided to allow Joe’s score anyway.
All in all, once again this community showed how united, strong, supportive and FIERCE we are.

15.5 prediction: Thrusters, box jump up and over, and pistols. Yes, I’m sticking with the pistols. Well done everyone!

CrossFit Open 15.3: Rising to Your Challenge

Friday, March 20th, 2015

screenshot-2015-03-14-044921At CrossFit Chicago, Dave Castro addressed the CrossFit nation: “Week 1 was fun. Week 2—not so much. Week 3 is going to be fun…for some of us.” Clearly, Dave was messing with us, as he continued, “Week 3 will have no pull-up bar and no barbell.” What?!! Oh no…There have only been three occasions when neither a barbell or pull-up bar was used in an Open workout — 13.3, which was a repeat of 12.4, and 12.1. Castro continued, “15.3 is a triplet. The final movement in this tripartite workout is double-unders. The second movement is wall ball. And the first movement is muscle-ups.” There you have it — for the first time in Open history, a workout began on the rings.

15.3 was a game-changer. It eradicated some fierce competition and officially promoted the muscle-up from a luxury move to a necessity. What an exciting workout! Many athletes had great success in achieving their first muscle-ups, while others had to see their goals for the Open drastically altered.

Before the highlights, I’d like to acknowledge how impressive and fierce every single one of the athletes in our community is. Everyone rose to this challenge in an extraordinary way. Some didn’t get a muscle-up, but they didn’t give up until they had no choice. Outstanding.

HIGHLIGHTS
An extraordinary shout out to Dana H., who achieved 1,000+ reps in the scaled division! All of her wall balls were unbroken and she didn’t stop! Amazing.

Many congratulations to those who reached the First Muscle-Up Club! (I’m pretty sure this is the longest list among Bay Area CrossFit affiliates.): Cody B., Dave W., Lori E., Mikaela V. and Jeff P.

Others who gained significant proficiency:
Daniel “If I can get one, I’m getting 7″ Tyreus - His first attempt score was 6. His final attempt score? 65!
Jason R. made it to his 2nd round of muscle-ups.
Mark R. gutted through 7 muscle-ups when previously he could only do 1.

Our Masters men continue to thrive and rise on the leaderboard! Rich L., Martin H., Michael S., and Mark A. have continued to solidify their places toward the Master’s qualifier. Sera again shined in this workout with an adorable father/daughter rivalry, culminating in each of them repeatedly accomplishing one more rep than the other. Bo’s first round of muscle-ups was practically straight armed, and his first round of 100 double unders was unbroken! Amanda destroyed 15.3, positioning her even closer to the coveted regionals spot.

More highlights included: Michael V. not needing a modification for this workout; Narendra R. got a full round; Wesley B. performed strong muscle-ups but got stuck on the double unders, and our dear Russ B. has now logged 3 Open workouts in a row!  Style points go to Steve V, I thin he’s riding a bicycle while doing a muscle ups!

While this Open workout certainly had it’s ups and downs, we once again came together as a community, celebrating our accomplishments and encouraging each other through the struggles. The cheers were enthusiastic and the camaraderie was palpable. Well done.

What will 15.4 bring? I think…pistols, burpees and box jumps up and over.

15.2 The Recap.

Tuesday, March 10th, 2015

Since its second year in 2012, the CrossFit Open has included a repeat workout. These reappearances give us a chance to see how much progress we’ve made throughout the year. This year’s repeat was last year’s 14.2, an unforgiving couplet of overhead squats and chest-to-bar pull-ups. A few people were discouraged when the workout was announced. Common questions we heard on the floor included: “I can’t get into a full-depth overhead squat.” “The scaled option is still a regular pull-up?!” Despite the uncertainty, our members showed up and gave their all and many were pleasantly surprised with the results.

There are about 20 (give or take) athletes, who competed last year and had the opportunity to see if they had made any improvements over last year. In an overwhelming number, most of you absolutely killed your previous year’s rep count. This is a great testament to the strength, development, hard work, and dedication to the programing. You do not get stronger without doing the work. We had a large number of you, who did the workout for the first time, both RX and scaled, all of whom had great results. I was very proud of all of you once again, for coming together as the CrossFit Marin community rooting each other on and putting up some impressive numbers. We even had great numbers posted by our Teen division!
HUGE SHOUT OUTS:
To Rich Lefurgy, who came in first in his age group in our region, 21st in the world!
Another highlight of the week was watching Sera crush another workout again, she is putting up huge numbers. Michael V’s reverse grip overhead squat were the perfect adaptation for him, and Mark R. even doing an overhead squat at all is exciting. Daniel T nearly TRIPLED his score from last year, Stephanie R performed her first chest to bar pull up and Heather R did her first pull up! More highlights included Narendra’s excitement for scoring higher than Roger, Margo T’s incredible performance and, Joe W tackling chest to bar pull ups. And how about Russ logging 2 open workouts in Row?? Well done everyone.

A true example of not only mental strength, but also fantastic athletic performance, came from our Athletic Director Amanda. She injured her neck a few days prior, and after several days of mobility, chiropractic and soft tissue care and a little luck, she was able to perform this workout and even eked out 3 reps more than last year. Well Done Amanda.

15.3 is just around the corner, I feel wall balls and double unders coming! Don’t forget our Mid-Open Recovery Party on Friday, March 13, starting at 7 PM. Check out our leaderboard!

The Open starts this week!

Saturday, February 21st, 2015

reebok_crossfit_openMID-OPEN RECOVERY PARTY!
Save the date, Friday March 13th at 7 PM. CrossFit Marin will have a mid-open recovery party. More details to come, but this will be an evening focused on helping our athletes recover from the open and getting ready for the remaining two workouts. Stephanie Ring, in addition to other great vendors helping you recover, will coach a short recovery yoga class.
If you missed the first email explaining what the open is and how it works, check it out here.

Order T-shirts and Tanks!
We’ve got great t-shirts and tanks this year. If you want to order one, the cost is $28. Please email 

Dana@inthecave.com with your size and style preference.

Still not signed up for the Open?

1. Get out of your comfort zone! CrossFit is all about being comfortable with the uncomfortable. We learn to push our bodies to their absolute limits and then come back the next day with smiles on our faces, ready for more.

2. You will be here for a gym workout anyway, so why not see where you stack up? Every Friday throughout the Open, we will program its workout as the regular gym workout. As long as you’re doing it, why not submit your score online and see how you do compared to thousands of other people your age all over the world?

3. Build and support our community!

4. You can enter thinking that no matter what you do, someone else is always going to do better. But you will set PRs. You should compete because you’ll realize you are way better than you think you are.

5. You can participate the whole way through, and it’s fun! You should compete because it’s a commitment. You will train harder, you will eat better, and you will connect with your coaches and community in ways you never thought possible. You should compete because you can.

So, what are you waiting for? Sign up here!

Question?  Comments? Feedback? We’d love to hear it.
Email me at Dana@inthecave.com!

Q&A with The Cave’s Masters Athletes!

Friday, April 18th, 2014
karen-and-martinThis coming weekend, The Cave has 5 athletes competing in the CrossFit Open Masters Competition.  Masters competitors who finished in the top 200 worldwide in their age divisions in the Open are invited to compete in the Masters Qualifier. The Masters Qualifier runs from April 17-21.  At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. Our Cave CrossFit competitors are Karen LeFurgy, Rich LeFurgy, Martin Hoe, Mark Anderson, and Bill Berry.  These are amazing athletes that work hard and represent The Cave well.  This is a great opportunity for all of us and The Cave’s greater community to rally around them and cheer them on!  I asked them all a few questions so we could have the opportunity to get to know them better.
How many years have you been doing CrossFit?
I’m not really sure how many years I’ve been doing CrossFit because when I first started I was a reluctant junkie. While I came in and did morning workouts, I also was racing to the Bay Club to finish a kickboxing class or continued running three laps around the marsh mile following class. Only when I relinquished myself to Roger because I wasn’t getting better or stronger and was gaining weight did I truly start CrossFit. He challenged my stubborn side to truly follow the program and I have for at least three and half years.
Why did you start?
I didn’t want to start CrossFit. I wasn’t really looking for a program. I was very happy with the TV over the elliptical, my women’s classes at the Bay Club, running, hiking with the dogs and yoga etc.  But, Rich
The family that CrossFits together sweats together...

The family that CrossFits together sweats together...


had started and suffered an Achilles injury on his right foot. He couldn’t drive. After surgery, while he was recovering, he was dedicated to coming into the gym. I was his driver, I peered in and soon began foundations.

What motivates you to keep going?
Everything about the gym motivates me — the people, the workouts, the process. I would say the balance it provides my life.  But it’s kinda taking the lion’s share of focus right now, luckily my family gets it. Competing as a team hands down motivates me almost as much and trying to keep up with my husband! It is actually my favorite thing to do inside or out of the gym. Considering that, I’d have to say Ashley Martin and Mark motivate me.
What is your favorite CF move?
A clean is hands down my fave for many reasons. First, it’s fast and fun.  But years ago when I first started, heavy weight and poor form lead to an injury and I ripped a tendon in my wrist. I love the fact that we can all come back stronger and I think about that every time I perform a clean.
When was your first competition?
After the first time I competed, I woke up the next morning filled with so much gratitude ’cause you don’t get here on your own. Last year when Martin and I entered a partner competition, we had no idea what we were getting into and to top it off, it was at Diablo CrossFit so we knew their home court bad-asses would be there. We had no idea we would make it to the podium. There are just so many people helping you along the way. It’s never all about you.
Is there a workout/CF move you are hoping not to see next weekend?
I’m a complete dork with heights and skill work.  So I don’t want to see muscle ups, rope climbs etc.
How many years have you been doing CrossFit? Five years this month.
Why did you start? The efficiency and challenge of the workouts.  I heard about it from an ultra-marathoner who suggested it, looked up CrossFit in Marin and called to schedule some introduction classes.
What motivates you to keep going? I like the results, the challenge to keep getting better and the purity of the methodology and the movements.
What is your favorite CF move? cleans
Did you play any other sports? High School football and track
Favorite quote? “My girl is stronger than you.” (Best quote EVER!)
Is there a workout/CF move you are hoping not to see next weekend? Not going to go there.
Martin and Mark cycling box jumps

Martin and Mark cycling box jumps


Martin Hoe:
How many years have you been doing CrossFit? Why did you start? I started in my backyard in January 2008, after being inspired by a friend at a Christmas party who said to me, “You look a little chubby, you need to get some exercise”.
What is your favorite CF move? Leaving.
Did you play any other sports? I wanted to play team sports in school but no-one would pick me, so as an adult I have, at various times, been fanatical about mountain biking, snowboarding and surfing.
Favorite quote: “Two things are infinite: The universe and human stupidity; and I’m not sure about the universe.” — Albert Einstein
Is there a workout/CF move you are hoping not to see next weekend?
Handstand walk
Mark Anderson:
How many years have you been doing CrossFit? Five years
Why did you start? I was looking for a more efficient and effective approach to training.  I discovered XFIT through a friend in Santa Cruz. I was addicted after my first session with Roger.
What motivates you to keep going? The never ending mental and physical challenges.
What is your favorite CF move? Muscle up
Do you play any other sports? I do play and coach ice hockey.
Favorite quote? Keeping it close to home:  ” Just be stronger and faster.”  — Coach Bo
Is there a workout/CF move you are hoping not to see next weekend? Heavy snatch
How many years have you been doing CrossFit?
I began CrossFit 71/2 years ago.
Why did you start?
Bill going for a max.

Bill going for a max.


I began CrossFit because I was beginning to feel old and I was either going to work at getting fit or fat.  I wanted to be able to play with my grandchildren as I grew older and did not want to be exhausted after only being with them a few minutes.  I also wanted to be able to go out with my children and be active with them and not be worn out after a short while.  Last September I saw all this fulfilled when we went to Outer Banks, North Carolina and I was able to play in the ocean with my children and grandchildren for as long as any of them wanted to be there.
What motivates you to keep going?
There are several reasons I keep going.  The results I have experienced are a key motivation.  My physical life has changed radically as a result of CrossFit.  I have also found a place to compete on a regular basis with myself and others along with preparing for the Games.  I had let this part of my life die as far as athletic endeavors.  The final reason is I love the people.  My greatest desire is for the people to know I love them as Christ has loved me.
What is your favorite CF move? My favorites are the Olympic lifts, clean and snatch.
Did you play any other sports? Throughout my growing up years I played baseball and basketball and this continued through high school.  I played some tennis in my 30’s.  Both snow skied and water skied for a good portion of my adult life as well.
Favorite quote? Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; 4 do not merely look out for your own personal interests, but also for the interests of others. 5 Have this attitude in yourselves which was also in Christ Jesus, 6 who, although He existed in the form of God, did not regard equality with God a thing to be grasped, 7 but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men.8 Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross. The Apostle Paul (Philippians 2:3-8)
Is there a workout/CF move you are hoping not to see next weekend?
There are too many to name, but if I have to choose on it would be “toes to bar.”
I’ve had the delight of working out with these athletes, even being coached by one.  I hope you’ll all join me this weekend cheering them on!

Martin Sizes Up the 2014 Open!

Tuesday, April 8th, 2014

After the extensive whining of 14.1 from the group below, Martin, our resident analyst and numbers guy began his normal research and spreadsheet making.  Thank you Martin for your diligence in looking up what we were too scared to know.  Weekly e-mails flew after 14.1…below is Martin’s summary.

14.2
After 14.1, we had three competitors (Mark, Rich and Bill) who placed well enough to be vying for a spot in the next round of competition (to qualify, athletes need to be in the top 48 in their region for individual competitors and top 200 in the world for the 40+ crowd). Now that 14.2 has finished, The Cave has seven competitors who are in the hunt for post-Open competition! I think that is an amazing number coming out of our little gym!
Amanda is in 44th place in NorCal, which is an extraordinarily competitive region, and she can only solidify her position as heavier workouts come up. Martin, Karen and Jimmy all did well enough in 14.2 to sneak them below 200th place and so they all have something to lose in 14.3 … no pressure! Last but not least, Mark, Rich and Bill improved their positions by putting in great performances for 14.2 and climbed closer to the top of the leader board.
For the most part, the competitors on this list are in the top 10% of their respective divisions, both in NorCal and worldwide. Our 40+ athletes are generally ranked in the top 20 in their respective divisions in NorCal. Let’s hope that the trend continues after 14.3 results are in!
14.3
So after 14.2, Karen was so determined to move up the rankings that she called Dave Castro at Crossfit HQ and said: “Make 14.3 work for me, otherwise I am going to be very angry”. Well, he listened and voila! Deadlifts and box jumps, nice. Karen crushed the WOD, turning in 155 for the 5th best score in the world. This was an amazing effort which moved her from 127th overall after 14.2 to 68th overall after 14.3. Of course, as is typical, she was still pouting that she didn’t complete the 5th round of deadlifts to make 160, but I have no sympathy.
For most of the rest of us, 14.3 did not help. Amanda, Martin and Mark fell outside the cutoff, although they are close enough that there is still a chance to make it back. Rich and Bill ended up marginally worse off, but cemented their place high up the leader board and are very likely to move on to the Masters Qualifier. Jimmy remains just inside the cutoff and is handling the pressure like a pro. Ehren, Shari and Ashley improved their positions, both in rank and percentile. Hopefull,y everyone is still having fun. 14.4 is coming! We are still to see muscle ups, wall balls, burpees, thrusters, toes-to-bar and clean and/or jerk … what will 14.4 bring?
14.4
As Bo predicted, they didn’t save muscle-ups for last! For the non-Masters divisions, the muscle-up requirement was a real separator. If you didn’t have at least a few, the result was that you would plummet down the leader board. The same was true for the Men’s 40-44 division — over 1,200 men got at least one muscle-up, so not having one was very detrimental. For the other Masters divisions, the important thing was to finish the cleans as fast as possible. A muscle-up after that would be nice, but not necessary. For instance, in the Women’s 45-49, only 46 women got at least one muscle-up, so not having one did not really hurt your score at all unless you were in the top 20. Fortunately for the Cave, the people that had to have a muscle-up had them, and the people that didn’t have to have a muscle-up moved fast, so it really turned out to be a win-win for almost everyone!

Notable performances:

*         Mark banged out 4 muscle-ups after completing the cleans in 11:23, good enough for #41 in the world! Overall he went from #202 after 14.3 to #145 after 14.4!

*         Karen raced through the WOD and finished the cleans in 11:05, good enough for #49 in the world! She improved her overall position from #68 to #59.

*         Amanda made 10 muscle-ups to finish #33 in Norcal, bringing her up the leader board from #50 to #47 overall, back into a guaranteed Regionals spot.

So, we are down to the last WOD.  What will 14.5 bring? Karen, Rich and Bill are almost a lock to make it to the Masters Qualifier. Amanda, Mark and Martin still have to put in really solid performances to progress to the next round of competition. We still haven’t seen burpees, thrusters or shoulder-to-overhead. Could it be bar-facing burpee Fran? Or 7 minutes of 3-6-9-12- bar-facing burpees and thrusters? Or some kind of long, medium-heavy triplet?


14.5

14.5 really, really hurt. But now the Open is over and we have one athlete going to Regionals (Amanda!) and five athletes moving on to the Masters Qualifier! Given that there are about 10,000 affiliates around the world, having that many athletes from a single affiliate moving on to the next round is amazing.

Highlights (Congratulations to you all!):

*         Amanda reached her goal of making it to Regionals and although it was widely anticipated to be a nail biter, she had plenty of buffer, finishing #38 in NorCal with 38 points between her and #48, so she has a guaranteed spot for Regionals. This is an outstanding performance as she finished in the top 1.1% of NorCal, out of a field of ~3,500.

*         Bill crushed it yet again and has a legitimate chance of going to the Games again! He finished #18 in the world, sneaking under #20 by laying it all out there in 14.5. His sweat angel is still on display somewhere. He finished top 3.5% in the world, and #5 in NorCal.

*         Karen beat her nemesis, Leka, out of Crossfit Oakland. For those who don’t know, Leka won the 2014 NorCal Masters in Karen’s age group and Karen’s excuse for not competing was “I’m not good enough”. Well, that excuse didn’t fly then and it doesn’t fly now. Karen finished #3 in NorCal (Leka finished at #5) and #53 in world, which puts her in the top 1.6%.

*         The other half of the LeFurgy power couple, Rich, finished #44 in the world and #4 in NorCal. Although outside the top 20, he still has a chance to make the Games. Top 3.9% in the world and #4 in NorCal is no mean feat either.

*         Mark and Martin both made comebacks after a poor showing in 14.3. Mark finished #125 in the world, which is top 5.4%. Martin had the worst rank in the qualifying group at #149 in the world (top 1.4%) and managed to squeak in at #10 in NorCal.

*         Despite not making it to the Qualifiers, Jimmy got close at #257 worldwide and #21 in NorCal. Ashley was in a similar position at #243 worldwide and #19 in NorCal. She kept on improving her rank every week … if only the Open had a sixth WOD!

*         Sera finished #204 in NorCal, which is an awesome effort in an extremely competitive region. Watch this young lady Amanda, she is coming for you!

There was a very obvious trend with the performances at The Cave: as a group we have a pretty good engine, but our strength (or lack thereof) is a weakness. We need to fix this!

Parting questions:

*         Does anyone have any thoughts on what the Qualifiers bring?

*         Are Amanda, Bo, Ehren, Ashley, Sera and Shari willing to be guinea pigs for the Qualifer WODs?

*         Do the athletes want to schedule heat times over the Qualifier weekend so that we can compete head-to-head (and cheer each other)?

The 2014 Crossfit Games Open Has Come to a Close!

Saturday, April 5th, 2014

Congrats Cave athletes!  We did it!  The 2014 Crossfit Games Open has come to a close.  We saw PRs, pouting, frustration, re-dos, comebacks, triumphs, and now it’s over.

Before I go any further — Make sure to come join us on Friday at 4 PM at the Silver Peso for a celebration!  (Childcare is being offered at The Cave, so no excuses.)
First, I want to begin by thanking Coach Bo for his programming and direction.  I think we have all seen huge improvements from last year, with all of us being stronger, faster, and fitter.  Last year, I finished The Open in 72nd place, this year in 38th.  Your Bogramming is working, so thank you!
Second, congratulations to the 5 Masters athletes moving on to the Regionals Qualifier!  This is the first year CrossFit HQ is doing the qualifier event, so we are not sure what to expect.  When we know more about how and when these athletes are going to perform, we’ll be sure to fill you all in.  To Rich, Karen, Bill, Mark and Martin, we are here to support you and push you however you want us too!  Go kill it!
Ashley, Jimmy and Sera all had outstanding performances as well.  Jimmy and Ashley fell just outside the top 200, and Sera qualified at 204 in our region.  These are huge numbers, and I hope you are proud of yourselves–we are proud of you!
Here is a our leader board:

Amanda’s recap of 14.5:
I woke up on competition Friday with an awful stomach ache, the kind where all I wanted to do was hug a pillow.  Great, back to another week of fun competition.  I went into the gym with low expectations.  My thought was to do the workout, see what it felt like, and attack it again the following Monday.  I was relaxed because I was really only doing exercise.  Thrusters, being one of my least favorites in CrossFit, scare me.  In chatting with Martin the day prior, I decided to use his strategy.  Break them up into 3 sets on the rounds of 21, 18, 15, 2 sets on the 12s, and complete the 9, 6, 3 unbroken.  (If you’ve somehow forgotten what the workout was for 14.5:  21-18-15-12-9-3-6 of Thrusters and Bar Facing Burpees–yuck.)
3-2-1, Go!  Thrusters and then burpees.  I kept a consistent pace and just kept moving.  I followed the strategy until the round of 12s where I felt like there was no way I could handle just 2 sets, so I broke it up into 3.  The 9s I also did in 2 sets, and the 6s and 3s were supposed to be a “sprint”.  I finished the workout in 11:31, about 2 minutes faster than I expected to.  I was happy!
Monday:  Why am I doing this again?!?  My score was still holding pretty well, but I knew I needed to try again, if not for a better time but personal satisfaction as well.  I thought in a perfect world I could make up time in my transitions.  3-2-1, Go!  The first set of thrusters felt much harder!  Apparently I was 5 seconds behind after the 21s which made Karen really nervous (my time-keeper).  But, I guess I made up time in the 18s and held it.  The only thing I changed was being diligent on getting back to the bar, and I did hold on to the round of 12s in 2 sets.  Otherwise, nothing.  I PRed on this workout with a time of 11:15.
By mid-day on Monday, I was still in the 30s overall on the leader board.  I figured that I would drop into the 40s and just squeak into the top 48.  But, I finished at 38!  I met my 2 goals:  Make it to Regionals, and make it to Regionals with a guaranteed spot (as opposed to a second round of invitations).  I was hopeful to have performed better in this Open.  I had high expectations for myself and truly believe I could have done better on both 14.1 and 14.3.  But, the important thing is that I made it, and have Regionals to prove my standing.  Overall, I am really happy and feel like this was the most fun Open yet.
Thanks to all of my supporters, coaches, and pit crew!  Thanks to all of my fellow athletes for working out next to me.  Thanks to this great community of people!  We’ve put another year of the Open in the books.
Now, onto the next round!

What’s Happening This Week in The Cave?

Monday, March 31st, 2014

Our office moved!  Read all about it here:  The Office Is Moving!

The Open is almost closed!   Great work to all the athletes that participated.  Join us for our After the Open Celebration Happy Hour next Friday, April 4th, at 4PM.  See you there! (The Silver Peso, yo.)

SAVE THE DATE:  Cave Client Appreciation BBQ — Saturday, May 3rd 1-7PM.  Stay tuned for more information!

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
thecave-spring-break-camps_web
Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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, - these classes fill up FAST!
Summer Camps:

REGISTER ON-LINE OR CALL 415-927-1630.

The Muscle Up — The Bane of 14.4

Thursday, March 27th, 2014

Well, 14.4 has come and gone.   This week, I actually have nothing to complain about!  How amazing is that?  I think I finally decided to start competing…only 4 weeks into the game.  Nice, Amanda.

14.4–The Chipper: 60 cal. row, 50 toes to bar, 40 wall ball shots, 30 cleans, 20 muscle ups, 14 min. AMRAP

HIGHLIGHTS:

Ehren H. has taken the lead over Anthony of most attempts at this workout.  It paid off for him though, as 14.4.1 and 14.4.2 gave him no muscle ups, while 14.4.3 got him 2!  Great job Ehren!

Sera S. got 4 muscle ups in her second attempt.  Huge score for Sera, considering her muscle ups are a fairly new skill.  Awesome.

Mark A. apparently had seconds on the muscle ups and was able to pull out 4!

Martin H. takes the throne on 14.4 with 13 muscle ups completed!  Well done Martin!

Both Lori E. and Mark R. attempted 14.4 again on Sunday.   They improved significantly on their second go at it.

Lygia B. visited us from Outlier CrossFit in San Diego.  After getting used to our rings, she made a muscle up (almost 2) on her second attempt.

Again, so many PRs, so many epic tales.  Cavers, you continue to impress me!  Even if you didn’t make your muscle up, or you couldn’t complete the cleans, the gym performance has been outstanding.  (Some of you even competed sick.)  We’ve got one more to go, so stay in the game!

Here is our leader board:

Amanda’s recap of 14.4:

Competition Friday shaped up to be a good day.  I had planned to race Bo so that I would have someone to chase.  Most of you know about my love for rowing (it’s one of my least favorite activities, next to thrusters), so when I was informed that the chipper started with a row, my heart sank a bit. I was not going to do this alone!

After many graphs, tables, and time trials (thank you to the analysis team Martin, Ashley and Rich), I figured out that I wanted to be off the rower and started on the toes to bar at 3:30.  From there, in a perfect world, I could spend 2.5 minutes on the toes to bar, 1.5 minutes on the wall ball, and 2.5 minutes on the cleans.  This would give me 4 minutes of muscle ups.  Although this scenario was a bit ambitious, I wasn’t too far off.

14.4.1

I tried for the above splits.   I was slower on the toes to bar and a bit faster on the cleans, putting me to the muscle ups at 10:54.  Bo was off the rower probably 30-45 seconds before me, so I was able to chase him down on everything.  I was able to catch up on the cleans.  I tried for a set of 2 muscle ups which felt pretty good.  I was playing it smart by sticking to 2 so that I wouldn’t fatigue.  It hit fast, though, and I was able to complete 7, failing 3.  One of the fails was a fall from the top of the rings–very dramatic.   Bo completed 9.  Win for Bo.

14.4.2

I stuck to the same time plan.  I decided to break up the toes to bar more (because I failed some in the first attempt) and go harder on the wall ball (because I was scared of them on the first go).   I gained 20+ seconds on the toes to bar and wall balls, but used it during the cleans.  I think in the end this was a better idea so I wasn’t as winded for the muscle ups.   I ended up getting to the muscle ups one second faster than the first attempt. This time, though, I did singles.   Bo was faster here as well, having slowed down his row which made the entire workout different.  He was on the rings first getting a set of 5.  My goal was 10.  Doing singles, I was able to complete 10 with no fails and 30 seconds to go.  I went for 2 more and failed them both.  Bo also hit 10.   Tie for BoManda.  Martin still wins.

If I could change anything about my performance, I would have waited a little longer before attempting the 11th muscle up.  I most likely would have made the 11th, and failed the 12th.  I didn’t know I had hit the wall yet.  I ended up ranking 33rd on this workout which only bumped me up 3 places. I now sit at 47th. I was thinking that this would give me a better buffer, but I sit around a tight spread.  Until this week, I sit and pray for something good, but I’m pretty sure I know what to expect…not my favorites.

PREDICTIONS:

14.5 = Thrusters and Burpees

How to prepare:

Learn how to feel no pain, and do Tuesday’s programming!

Good luck everyone!

What’s happening this week at The Cave!

Tuesday, March 25th, 2014

From Roger:
“The CrossFit Games Open 2014 is coming to a close within the next week. Only one workout remains. We are waiting with anticipation to see what the final workout will be. I’m sure everyone hopes the workout contains at least one element of strength for each of us!  Work hard, stay strong.  Barring a disastrous last workout, our own Amanda N. is heading to Regionals! It will be her second bid at Regionals, initially qualifying in 2012. Let’s hope for a strong finish for Amanda!
Our three Level 6 girls are headed to State Championships on Sunday, March 30th. All three girls have done great in their first optional season. We have gymnasts in two sessions at the San Joaquin County Fairgrounds. The first session starts at 12pm with Liv and the second session starts at with Ashlyn and Mia. Feel free to cheer on and show your support for our talented, young athletes!”

Are you looking for some fun activities to keep the family busy during the spring break?  Our Spring Break Camps are perfect for any kid at any level!   Kids love spending extra hours with their coaches or getting to know new ones.
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Spring Break Camps:


Register on-line by clicking the links above, OR call 415-927-1630 to sign up now!

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, - these classes fill up FAST!
Summer Camps:

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