Keep It In Perspective


I’m writing this for me as much as I am for you.

I was emailing with a long-time member a couple weeks ago and he was explaining to me that a bunch of stuff had come up and he hadn’t been able to make it into the gym in a while. It happens – not the end of the world!

What was troubling to me was then he told me that since everything had calmed down, he was having some trouble getting back in because the thought of “starting over” was becoming more and more intimidating.

He didn’t want to come back and feel like he had regressed, or that he wasn’t going to live up to what he knows he is capable of in class. I’m paraphrasing a bit here, but I understood completely what he was telling me.

What we do at TwinTown is exercise. Yeah, we push you to go hard and we have members that are competitive people and talented athletes, but at the end of the day, we all just want to be in shape. When we lose sight of this as we get better, we begin to miss the forest for the trees and start setting ourselves up for certain disappointment at some point down the line.

Get in shape, challenge yourself to continually expand your capabilities, and set the bar high. But most importantly, enjoy what you’re doing and understand that it’s a process. Never let the time that you spend bettering yourself at the gym become a source of stress. We are not perfect and we shouldn’t expect that our time working out always be.

With the Open right on top of us, this drive to be superstars is probably more evident than ever. Keep the big picture in mind if you start to feel overwhelmed. It’s just exercise and you are already pretty damn good at it.

Prepare for Victory


Last week we went over how to go about choosing goals for the New Year.

If you really want to achieve your goals you need to be specific, and also have something that is reasonable, measurable, and attainable. Pick something that is going to drive you until you have achieved it.

Do you have an eerie feeling when you think about your goals? Oh man, why did I tell everyone what I want to work on, because I don’t even know how to get there? I’m not even sure where to start?

Any goal that has ever been written looks overwhelming to begin with, so thats why it is important to break them down into small actionable steps. There was a great article on TED Talks earlier this week, where Kelly McGonigal, a psychologist at Stanford University, mentioned to focus on the process, not the outcome.

“People often get lost thinking they have to change everything all at once,” says McGonigal. “But small changes can pave the way for bigger changes.” Ask yourself, what is the smallest thing I can do today that helps me reach my goal? For example, if you’re shy and you want to be more outgoing, you might accept someone’s invitation to lunch or say hi to someone you usually walk past in the hallway. From there, just follow the breadcrumbs — one small choice after another.

“You can make very, very small changes that are consistent with your big goals without having to understand how you’re going to get to the endgame,” says McGonigal. If you make daily choices that are consistent with your goal over and over again, you will eventually reach it

If your goal is to do one strict pull-up, actionable steps may start with nothing but ring rows for the first 2 months of the year. While doing your ring rows you can constantly challenge yourself, but you have to make a conscious effort to do so. Start your ring rows at a forty-five degree angle to the floor and slowly inch your way closer to parallel  to the floor.

The next step would be to move to banded pull-ups. You may have to work on them on your own time, before or after class. I promise that these guys will not care, as long as you stay out of the way. Everyday that you enter the gym, do not leave until you have done five sets of five pull-ups. Every week or so shoot to decrease the tension of band that you use.

There are many areas in which you can improve towards getting that pull-up. If you need help with it ask a coach to put together a plan with you.

In addition to breaking your goals down into actionable steps, there are other ways to move towards reaching your goals. Maybe your goal is to be able to do a snatch with an empty bar, but you lack the shoulder mobility to do so. Something that you need to improve would be your mobility. Your coach can help you with movements to increase range of motion. Yoga should be a part of everyone’s weekly routine if you lack the discipline to spend adequate time on mobility.

Lastly, just by coming to class consistently our programming will help you in ways that you will only notice when you start tracking your progress. And unless you are a direct descendant of Nostradamus, and you can accurately predict what your fitness level is going to be at any given time, it is mandatory that you enter every score into Beyond the Whiteboard!

It is not too late to get your goals for 2015 sent to us. Email them to

Fantasy Football

8860919003_0294be6186_zFootball season is upon us! Who is excited? Sit down Packers fans nobody cares!

We are starting up a TTF(TwinTown Fitness) members only fantasy football league this year.

Here are some of the details for you fellow geeks out there:

- Entry Fee (FREE- Sort of…)

- Live online (snake) draft, Tuesday September 2nd at 7:00pm

- There will be two 12-team leagues. Kayser and I will be commissioners.

- Regular Season Weeks 1-12. Playoffs Weeks 13-16 (Within each 12 team league). Week 17- The champion of each league will face off to see who is the “TwinTown Fitness Fantasy Football Champion 2014″- You will have 9 months to let everyone remember who you are!!!

- Positional breakdowns are as follows: 1QB, 2RB, 2WR, 1WR/TE, 1RB/WR, 1DEF and 1 Kicker

Prizes for this league are a bit different than any league you have ever been in, in the past unless you have equally as twisted of friends. Each week we will rank teams 1st-12th by the number of points scored for that week. Here is where you need to pay attention:

- The team who ranked 1st for the week will receive 0 burpees.

- Teams who rank 2nd-4th for the week will receive 5 burpees.

- Teams who rank 5th-8th for the week will receive 15 burpees.

- Teams who rank 9th-12th for the week will receive 25 burpees.

Each week I will send out an updated spreadsheet of ranks and amount of burpees accumulated. Once the season is over we will have a “Burpee Throwdown” where each team must complete the amount of burpees accumulated throughout the year.

Everybody wins!!!

Side notes:

1) If you cannot make the live draft your team will be auto picked. You can adjust your rankings prior to the draft and the computer will draft players for you determined by your ranks.

2) The “Burpee Throwdown” is TBD in 2015. Week 17 ends December 28th.

3) If you are unable to make the “Burpee Throwdown” you must submit video evidence of your burpees, otherwise you will be publicly shamed every class from then until the end of time!

4) This is a fun and friendly environment where everyone is welcome to play. Trash talking is definitely allowed throughout and after the season is over.

5) If you have more than one person on your team, each partner must complete accumulated burpees at the throwdown.

This event will fill-up lightning fast so please email me at brock at if you want in. First 22 spots are first come first serve.

Once the 22 spots are filled, Kayser and I will draw names out of a hat to see who’s league you will be in. If you do not know what fantasy football is you probably haven’t read this far anyways, but if you have I apologize for wasting your time.

Who wants in. Ready, set, go!

21 Questions


Who wants to play 21 questions? You know, the game Coach Peter and Coach Kayser played with their childhood crushes when they were 13.

This is a little different. Surprise, surprise these all have to do with CrossFit and our gym. You can answer these silently to yourself, you daredevil you, or you can post them on the TTCF FaceBook page. Be careful, because there might be some questions that make you uncomfortable. We will start easy and work our way up to the scarier ones.

1. What is your name? (If you are answering silently to yourself you can skip this one. Just for the FB posts.)

2. How long have you been a member of TTCF?

3. How did you start coming to TTCF?

4. How many classes per week to you go to?

5. What do you like best about our gym?

6. What advice do you have for new members?

7. What kind of outfit should Kayser wear to our Member-Guest golf outing on Sept. 27th? (Yes, there is a prize for best dressed)

8. What are your strengths in the gym?

9. What are your weaknesses in the gym?

10. What type of activities do you do away from the gym?

11. How many hours of sleep/night do you get on average?

12. Which category best describes your eating habits? (Good, Bad, Paleo, Zone, [fill-in-the-blank])

13. How often do you do mobility work on your own?

14. Did you know the last 3 questions were from Beyond the Whiteboard? Do you use BTWB for tracking progress, workouts,  etc?

15. How do you handle soreness/fatigue from workouts?

16. What is your favorite genre of music to listen to in the gym?

17. If you could perfect any movement in CrossFit, what would it be?

18. What movements, workouts, etc. would you like to see more often in our programming?

19. What advice do you have for non-members who maybe haven’t tried CrossFit for one reason or another?

20. What is your BHAG? (Big Hairy Audacious Goal)

21. Do you think you can do more consecutive double unders than Coach Joe Wells (approx. 400)? If not, why are you not signed up for his double unders clinic on August 16th? Learn from the living legend…

Community is what makes TTCF different, this gives other members a good chance to know more about you. If you are posting these on our FaceBook page, please keep it clear and concise. Thanks all!


Ay Breh, You Got Some Protein?


What’s the deal with so many different snack foods now featuring protein? It’s certainly a selling point for the companies that are marketing it as something that is apparently otherwise hard to find, and maybe in the eyes of the food industry it’s a step towards making meals more balanced, but I just don’t get it.

If you are craving a bowl of cereal, go for it. If you really need to crush a candy bar, do your thing – but call it like it is. If you are trying to fix something that’s lacking in your diet by getting an important nutrient from an additive put into cereal and “nutrition” bars you’re missing the point.

Eat real food and your body will love you for it. Cut corners and you’ll get half-assed results.

Shake off those Winter blues


It is way too easy to end up hibernating and depressed this time of year. The small amount of daylight, constant mess on the roads, and less-than-tropical temperatures really don’t make the idea of venturing out very appealing. However, despite what might not be ideal conditions, there is a LOT to be enjoyed this time of year. Here’s a couple of my favorites…

Go climb some “rocks”. Vertical Endeavors has a couple locations (one is just down the street from the Uptown gym) and has all needed equipment available for rental. There’s plenty of beginner-friendly climbing too. Midwest Mountaineering also has a small bouldering cave that’s free to use. You can even take a short class from them to learn the basics.

Try a yoga class. Many studios will offer a free trial of some sort so you can give their style a shot. Yoga is a great stress reliever, and makes for an excellent compliment to CrossFit. Check out a “restorative” class for some recovery stretching without anything too taxing or advanced.

Go ice skating. There are parks all over the city that have public skating rinks set up, but you can also go indoors at The Depot. They have skates available for rental, so you don’t need to have your own, and there are people of all skating abilities there, so don’t sweat it if it’s your first time.

Go tubing. Yep, seriously. Theodore Wirth Park is nice and close by and even has a tow rope!

Spend a couple hours at the Como Park Conservatory. Do you know what kind of climate they need to keep plants in for them to survive in Minnesota this time of year? A warm tropical one. Need I say more?

Have a favorite? Please share it!