A Marathon Ace

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This past Monday, our Lindsey B. set a personal record of 3:23:58 at the Boston Marathon.

Lindsey placed 826 out of 5,948 in her division: females 18-39; her gender placing was 1,021 out of 12,168, and she placed 5,958 out of 26,639 overall.

Are you frickin kidding me!? These are awesome accomplishments from an awesome woman!

Lindsey sets a great example for anyone with goals. She didn’t just hope she’d hit a personal best, or feel that she deserved it, she put in twelve months of work to make this happen. Sometimes Lindsey would run 10 miles in the morning before work then come to the 7:30pm class at the gym that night. This is dedication! But this is what it takes to crush your goals, and Lindsey has mastered the practice.

Lindsey, thank you for inspiring us and showing us that accomplishing your goals can be done through hard work. Your kicking-ass-at-life skills are unrivaled and we are fortunate to have you in our ranks. We could not be happier for you or more proud of you!

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2016 CrossFit Games Open Recap

The 2016 CrossFit Games Open comes to a close tomorrow and I am proud of our members.

Whether or not you signed up to participate in the Open, you all worked hard, overcame fears and obstacles, and gave it everything you had.

We saw a lot of great moments this year, both individually and collectively. This picture of Adam getting his first bar muscle-up sums it up. I’m glad Josh P. was there to capture the moment on camera.

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The picture says so much about who we are as a gym and the bonds that our members have formed. Look at the excitement on Adam’s face, and the faces of everyone around him. This is pure elation.

I was fortunate to witness this event in person and it was one of those moments as a coach where you almost have to pinch yourself because it seems unreal that this is what your life’s work is all about.

This was just one of many moments like this that took place at TwinTown Fitness during the Open this year, and I am happy that we were able to share them with you all.

Thank you for your hard work and dedication to moving properly and safely. Nobody did anything foolish to get a few extra reps. Nobody sacrificed form or personal safety for a better score.

I’ll be the first to admit that it’s hard to reel yourself in and prevent losing form or taking shortcuts to shave time or get more reps when the clock starts. But we all know the consequences are not worth it. Let’s finish this year’s Open doing it the right way with quality movement.

Good luck crushing it tomorrow!

 

Another Successful Boot Camp Is In The Books

Boot Camp

Another Boot Camp is in the books and it comes as no surprise that the stats are once again stunning.

Here is Coach Molly’s a break down of the numbers:

  • From the test on day one, the average improvement in push-ups was an increase of 8 per person. One person improved by 16 push-ups!
  • Six people lost a total of 12.5 inches from their waists’; an average of over 2 inches per person.
  • Six people lost a total of 7.5 inches from their hips’.
  • Everyone in the class achieved full-depth squats and proper form on kettlebell swings!

Great job boot campers! These numbers are impressive and show that all your hard work over the past six weeks has paid off.

If you are interested in realizing results like this Boot Camp class, sign up and become leaner and stronger than you could ever imagine. The fun begins July 6.

Don’t forget to enter the code “BootcampPromo” at checkout for $40 off the price.

If you’d like to learn more, our boot campers tell their stories here. (http://youtu.be/GkSfw-jE4VE)

Taking His Medicine

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In golf, the term “taking your medicine” means chipping out into the fairway instead of trying that heroic shot between ten trees for the one percent chance of hitting the green.

It leaves a sour taste in your mouth to do the right thing, but at least you live to fight another day

Here at TwinTown, one of our members took his medicine and now is reaping the benefits. If you come to the gym in the wee hours of the 5:30 & 6:30am classes, you know who Scott Pollack is

Recently, I asked Scott to tell me about his journey from when he started CrossFit until now. I’m going to let him tell you how it all went down in his words.

“I started at TwinTown in February of 2013. In June of that year, I had to stop with an injury. I have a bone spur in the channel where the nerve root leaves my spinal column and starts to branch out in my neural network. There’s also some disk degeneration that causes narrowing of the channel that houses the nerve root around my C5 vertebra. Most people have disk degeneration of some kind. Disks stop receiving look during our early teenage years. The disks crack, leak fluid, and compress over time, especially if you’ve lived an active life.

Somehow I banged the nerve. I had immediate and constant tingling in my thumb and fingers, traveling up my arm the pain was less frequent, but more intense. I also had weakness and atrophy in my right arm – two neurological red flags. I went from being able to do scores of pushups to not being able to do a single one. I had an epidural injection of a steroid into my spinal column which relieved the symptoms. I didn’t know if I’d need spinal surgery. One doctor suggested I not ever lift anything more than 5 lbs. (A gallon of milk weighs 8.3 lbs.) Another told me his brother had a similar injury. He recovered and was able to resume all the activities he had previously enjoyed. It never happened to him again. He told me to go SLOWLY and LISTEN to my body. I decided to take this course, even though it went against my cement headed nature. (Surprisingly, the doctors let me play hockey. I wasn’t going to question it.)

I went to physical therapy, spending time in traction and doing exercises to strengthen all those stabilizing muscles in my back and neck. I worked a lot with thera-bands and a Swiss ball. Next I started doing yoga. Eventually, I felt well enough to ask Kayser for CrossFit style workouts that I could do at home. I started doing them in February of 2014. I weighed 278 lbs – too many pints of Ben and Jerry’s and too many pints of beer.

By summer of 2014, I felt well enough to return to the gym. I started in foundations 3x/week in July of 2014, determined to work on my form and to continue to strengthen all those stabilizing muscles that would help me do the required movements in a biomechanically sound way. I wanted to go really slowly as my doctor suggested. I stayed in foundations until February of 2015, far longer than most. It took me that long to pass the dumbbell push and pull, which was testing all those atrophied muscles from my injury. During the early part of 2015 I also did the nutrition challenge. The results speak for themselves. I now weigh 228, so I’ve lost an even 50 lbs. since February of 2014. My blood sugar went from pre-diabetic to normal levels. My cholesterol went from elevated to normal. I can now string together double-unders and I did my first unassisted pull-up since the early 1990s.

I continue to try to go slowly and focus on form. In the long run I’ll make more progress by going slowly and avoiding the injury/recovery/starting over cycle.

I’d also like to thank the coaches who hung in with me during my recovery. I’d only worked out for five months and then took me almost a year to rejoin the gym. They were supportive throughout. Getting back was important. I love the TTFitness community.”

Scott exemplifies what it’s like to have a goal in mind, to put it out there and then have the dedication and determination to reach it. Make sure to give Scott a pat on the back when you see him.

Members like Scott make this community what it is. We love having you as part of our family Scott! Keep working hard and keep reaching for those goals!

Happy Trails, Addi!

Addi

The worst part of our job at TwinTown Fitness is losing a good person when they move. Recently, Addi Rizvi moved to Washington state and we lost a great member of our community, and this one is going to hurt for a while.

Sometimes, in this line of work, you come across someone who inspires others without intending to. The type of person who works hard every time they enter the gym, has an infectiously positive attitude, and is just fun to be around. Not just at the gym, but in all facets of life. Spend just a little time with Addi and you will realize he is such a person.

We will miss seeing Addi in the gym on a regular basis dominating WODs and pushing those around him to be better. Our community’s loss is Spokane’s gain, and they are getting a great man.

Addi, we wish you, Ann, and the kids health and happiness. Come back to visit soon!

A Future CrossFit Champion Is Born

Ethan Harling

I am pleased to announce that on Wednesday, March 18, at 6:19 AM Coach Brock and his wife Shannon welcomed their first child, Ethan Kevin Harling!

Weighing in at seven pounds, two ounces, the future heartthrob joined the world happy and healthy. Everyone is at home doing great!

Hopefully he takes after his mother who is smart, kind, caring, and tough as nails. According to Brock, Shannon was a champion throughout the birthing process, which comes as no surprise to those who know her.

Shannon and Ethan

But if Ethan is anything like his old man, he’ll be juking hockey defenders out of their jocks, driving a golf ball three hundred plus yards, and snatching two hundred pounds in no time.

Brock and Ethan

Ethan is one fortunate little dude because his parents are two of the best people I know and he will be showered with love.

We are all ecstatic for you two and wish you much happiness on your amazing journey as new parents! Much love from the TTF community!

Put Your Head Down And Go To Work Like Tom

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Tom Huynh has been a staple at TwinTown Fitness since 2012. He shows up with his helmet on and his chinstrap buckled, leading by example every time he comes to the gym.

Tom never complains or takes the easy road. No, Tom pushes himself and tests his limits. You have probably seen him on the ground in a puddle of sweat and pain after just giving it his all in a workout. This is the only way Tom knows how to work when he hits the mat: 100% or nothing. It is inspirational to watch for members and coaches alike.

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Tom’s work ethic, grit and desire to improve make him a dream to coach.

Tom, you put the “beast” in beast-mode!

Anne Carlson: Fighter, Survivor, Winner

 

 

Anne C

Last September, Anne Carlson showed up to one of our Saturday introductory classes and immediately filled the room with her positive energy.

During the next hour of the intro class I learned that Anne is a fighter, a cancer survivor, and a winner in every sense of the word.

Before we started the Tabata sit-up workout, Anne told me that due to cancer she doesn’t have ab muscles, and she struggles with sit-ups. Before I could offer her a modification, Anne grabbed an ab mat and plopped down next to everyone else.

Watching her fight for each rep for the next four minutes was one of the most awesome things I have witnessed as a coach. Her attitude made everyone else in that room aspire to be great for that workout.

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Since joining TwinTown, Anne has continued to impress and inspire everyone around her with her drive and positive attitude. She refuses to give up and pushes herself to be great. I wish I could bottle what she has and give it away because most people, myself included, lack her grit and determination.

Within the first minuter of meeting Anne I knew she would be a great addition to our terrific community. After the hour-long class I was hoping that she would join the gym. Now, I can’t wait to see her walk into my class and watch her warm smile, positivity and determination to get better inspire everyone to dig deep and work harder.

You rock, Anne!

Chase Anderson’s One Two Punch

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How do you attend twenty-two classes in thirty days?

There are two different approaches.

1) Yeah, many people can probably push themselves to make it to class three out of four days for a month. But what they may find is that they are not recovering as they wish, they feel over-trained, or they develop nagging injuries.

2) You can work smart and work hard, like Chase Anderson. Chase sprinkles in 1-2 yoga classes per week into his attendance, so that he can keep WODing. If you look at Chase’s strength, mobility and recovery dials, they are all pointed north.

Chase started off in our Boot Camp program, and in December decided to give Foundations and Yoga a try. He has not taken his foot off the gas or looked back yet.

He is the perfect example of allowing the programs to work for him. He moves safely and intentionally in class without compromising his form.

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Chase did not take any short cuts. He put in his time in Boot Camp, passed his Foundations screen on his first try, but stayed in Foundations for 2 weeks to learn the movements and our crazy acronyms/lingo while hitting up Yoga. Now he is beasting out in WOD classes.

If you want to steadily improve, take the Chase Anderson approach. Don’t sacrifice form to be one second faster or put up extra pounds. Help your body recover and mobilize properly by going to Yoga (oh and in case you don’t know, Yoga also helps you recharge mentally). Add this to an already awesome work ethic and you will become a coachable athlete with maximal potential.

Keep up the great work Chase. We love having you as part of our TwinTown family!

Keep Eating Well

 

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For those of you who committed to the Eat Well Challenge and have made it this far without cheating or dropping out; great job!

I mean it; great freaking job. You took on a difficult challenge, and to this point, you have followed through. You should be proud of your efforts.

Hang in there. It’s not over yet. We have to make it just over one more week to get to the finish line. Don’t stumble now. Just stay the course and you can party when it’s over!

But don’t party too hard. If you’re like me, this has been an eye opening experience. I now realize I don’t have to eat poorly, and that eating poorly is detrimental to my body functioning well. This should be common sense, but for many of us it just didn’t register until we started this challenge.

Eating poorly is letting yourself off the hook. Don’t let yourself off the hook. I don’t know about you but I feel a lot better now than I did when I was eating like crap. Use this experience to guide you going forward and make healthy eating the norm.