What is “As Prescribed,” and why do we use it?

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Doing a workout as prescribed, or Rx, is completing the WOD as written, with no scaling or modifications, with full range of motion on each movement.

Rx is not flying through a workout with bad form just to post a good time and see your name on the leaderboard.

For example, if you fail to get your chin over the bar on a pull-up, you have not completed the movement as prescribed. If you don’t pick your shoulders off the ground and get your hands to your toes on a v-up, the prescribed standard has not been met.

I know it’s tempting to fudge this sometimes, and give yourself credit for a rep when the movement standard was not met, but this is not the way to go. I know it isn’t fun to do another push-up because your legs collapsed to the ground, but for me, giving myself credit for a bad rep like this would feel worse.

It is more beneficial for you to take the steps necessary to meet the standard correctly. Whether this means working on mobility or building strength, you will gain from going about it the right way. Plus, marking the workout Rx is extra sweet when it involves a movement you have struggled with, and you have worked hard to achieve.

Trust me, I get it. We all want to click that as prescribed button in Beyond The Whiteboard. When I first began CrossFit, my desire to be atop the leaderboard and Rx all the movements, won. My competitiveness and ego got the best of me, which led to a few frustrating years of injury and hindered my athletic development.

This experience taught me a valuable lesson: Being on the sideline with injury because of the need to feed my ego is lame.

Who cares about Rx. The point is to move correctly and safely. Don’t cheat yourself, or those around you, by claiming Rx when you didn’t do the workout as prescribed. It cheapens everyone’s experience and stunts your development as an athlete.

What movement have you had to work hardest on to complete as prescribed? Which one is next on your list?

Do You Even Work On Mobility, Bro?

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How often do you work on flexibility and mobility outside class?

A lot of us attempt movements in the gym that we really shouldn’t because our bodies don’t move well enough to perform them safely.

Here’s a simple rule we all should follow: until you move well enough to complete the range of motion of a movement correctly and safely, you should not perform that movement.

Take overhead movements for example. If you cannot stand with your arms raised overhead, thumbs back, elbows locked out, maintaining a neutral spine with your ears visible, then you cannot safely perform overhead exercises. Including kipping pull-ups!

We gut through these difficult movements with with terrible form and pain faces to feel the false sense of accomplishment that comes with grinding it out. Doing something the wrong way is not an accomplishment; it is a shortcut and a recipe for injury in the gym.

I’m willing to bet you have not made flexibility and mobility work a priority in your training. I don’t mean doing four minutes of mobility work before or after class, I’m talking about making it the priority.

Flexibility is how far your joints and the soft tissues influencing joint movement will stretch. Mobility is the ability for the joints to move freely and easily.

A lack of mobility can be the result of deficiencies in flexibility, neural movement patterns, stability and strength. Since human movement is dependent upon flexibility and mobility, it is in your best interest as a CrossFit athlete and a human being to have a flexibility and mobility program specific to your needs.

After a few years of frustrating injuries, I made mobility and flexibility a priority. Since doing so, I have not sustained an injury. But I have also backed off movements that I cannot complete with good form until I have the range of motion to perform them safely.

If you want to make gains in the gym, or simply want to move well and age gracefully, you must approach your flexibility and mobility training with the same intensity and enthusiasm you have for your strength training and metabolic conditioning.

No more excuses. Make mobility work your priority.

2015 is halfway over…

pull-upThe first half of 2015 is in the books and the second half has already kicked off. For those of you who were with us last December, we asked you to come up with three goals that we could help you work towards achieving, and we promised we would hold you accountable to these goals.

Now that we are just over halfway through the year, it’s time to check in with your goals. How many of your goals have you crossed off the list? How close are you to achieving these goals? How many of you forgot about them completely? Shame on you if you did, but it’s not too late!

No matter where you are with your goals, there is still plenty of time to get there. But the work needs to start now, if it hasn’t already!

For those of you who are new to TwinTown and want to get in on the action, let us know the one most meaningful goal that we can help you reach before the end of 2015, and we will help you get there!

As coaches, our doors are always open and we love helping you get better at whatever means the most to you. Hit us up, yo!

Below are the goals that you submitted to us earlier this year, in case you need a refresher. Now go out there and get it!

2015 Member Goals

Alex Tripp

1) Achieve a bar or ring muscle-up
2) Freestanding handstand/15 foot handstand walk
3) Pistols with both legs

Kristin Gray

1) Strict Pull-Up
2) 50 consecutive double unders
3) Snatch/squat with correct form

Paul Bernstein

1) One rep bar muscle-up
2) Under 5:00 baseline
3) 4:00 1 km row

Anne Carlson

1) Shoulder press-80 pounds
2) 10 Wall walks to wall/15 hollow rocks not modified
3) Run 1/10K in 2015

Emily Nicolai

1)  Murph Rx.
2)  Two strict pull-ups in a row. I can do zero now
3) Body weight clean and jerk. (145)

Morris Stockberger

1) 5 strict pull-ups
2) 20 consecutive double unders
3) 15 kipping pull-ups

Carla Pavone

1) 5 perfect overhead squats with 35 lb bar
2) 10 push-ups using only 1 ab mat
3) Duckwalks from true squat

Cathy Dunaway

1) Unassisted pull-ups – no bands
2) Perfect push-ups – no ab mats
3) Drop 5 more points of body fat

Marc Andrew

1) Avoid back injury. Lift safe.
2) One muscle-up.
3) Everytime I stand up at my office alternate between 5 strict presses and 5 push-ups

Abby Stoddard

1) RX Murph
2)  1.5 body weight back squat
3) Complete flight simulator Rx

 Lauren Manix

1) Be able to do one strict pull-up
2) Back squat 220 lbs
3) Do 10 double unders in a row

Josh Peterson

1) 135 lb strict press
2) 50 consecutive butterfly pull-ups
3) Sub 5:30 mile run

Molly Schull

1) Do a muscle-up
2) Learn how to do butterfly kip pull-ups
3) Snatch 105 pounds with beautiful technique

Nate Larsen

1) Strict hand-stand push-ups
2) Muscle-ups
3) 25 consecutive double unders

Katie Kaufmann

1) 15 V-ups by the end of the year & hold a plank for 3 min
2) 5 consecutive double unders
3) 3 strict pull-ups

Kate Pearson

1) Strict pull-up
2) Chest vertical air squat
3) 7:24 2k row
4) Sub 3hr Half Marathon

Jason Mussetter

1) Use all my classes each month and add a 3rd class to each week
2) Be able to do pull-ups
3) Lose 15 pounds

Henok Tekle

1) 185 lb snatch & 225 lb clean
2)Realize major strides in bodyweight exercises- I’d like to be able to get 10-15 pull-ups in one set.  10 burpees per minute for as long as I can go.  3 Muscle-ups (can’t do even one atm).  Handstand walks (I can do a wall walk now).
3) Increase my mobility by attending yoga

Sopheak Srun

1) Be able to do 15 strict pull-ups in one set.
2) Be able to do a hand-stand (not against the wall).
3) Be able to clean my body weight.

Tom Lahey

1) String together at least 10 consecutive kipping pull-ups
2) String together at least 15 consecutive double-unders
3) Back squat 1.25x body weight (approx 185#, current max 145)

David Koontz

1) 10 consecutive good v-ups
2) 1 strict pull-up
3) 10 chest-to-deck push-ups

Hector Mesa

1) Increase 1 cm of arm girth
2) Increase 1 cm of thigh and calf girth
3) Decrease 2 cm of waist girth

Anna Kerr

1) 10 consecutive kipping pull-ups
2) 50 consecutive chest-to-deck push-ups
3) Bench press my body weight

Rob Williams

1) 5 double unders
2) 325 lb deadlift
3) 1 Pistol

Liz Monsoor

1) Muscle-ups
2) 10 unbroken strict pull-ups
3) Finish Fran under 7 min

Paul Dworak

1) Double Unders: 20 unbroken
2) Kipping Pull-Ups: 20 unbroken
3) Toes-to-Bar: 20 unbroken

Nate Perbix

1) Muscle-up
2) 50 consecutive double unders
3) Oly lifts (snatch, cleans etc.)

Debra Glassman

1) Drop the 14lbs of extra fat that I have put on in the past 1.5 years – goal is 120 (or less)
2) 2 strict pull-ups (with a short rest between)
3) Increase my 1rep back squat by 10# to 135#

Dave Backstrom

1)    Lose 5% body fat or 10 pounds
2)    Do a muscle-up
3)    Learn butterfly pull-ups

Alicia Seewald

1) 5 consecutive, unassisted pull-ups
2) Full v-ups instead of subbing w/tuck-ups
3) Work on back bend/arm balance poses in yoga with the ultimate goal of scorpion

Scott Pollack

1) Pass the dumbbell push and pull for foundations screen
2) One unassisted dead hang pull-up
3) 10 consecutive double unders

Shane Christensen

1) 200lbs Snatch
2) 50ft Handstand Walk
3) 5+ Consecutive Muscle-Ups

Dan Lescarbeau

1) Strict paleo for a whole month without cheating
2) Get down to 210 lbs by may 15th, 2015 (my birthday)
3) Muscle-up by may 15th

 Jess Daniels

1) Be able to do a handstand walk 1/2 the length of the gym (I can walk about 2 feet now)
2) Learn how to do kipping pull-ups
3) String together 4 double unders (I can only do 2 as of now)

Kim Gallant

1) Get at least 8hrs of sleep and do 10 mins of mobility 5 days a week
2) Drink a gallon of water every day
3) 1 strict pull-up

Rachel Holman

1) 10 push-ups to the floor
2) 1 pull-up with no assistance
3) Pass the foundations test

Larry Shaw

1) Multiple unbroken double unders – [10]
2) Kipping Pull-ups – 5 unbroken
3) Clean and Jerk – 210lbs

Chase Anderson

1) Achieve and maintain ≤17% body fat (I have a FitBit scale). Currently at 25% (NOT GOOD).
2) ≥12 consecutive pull-ups without bands and proper form.
3) Be physically able to do ≥25 consecutive Russian twists without resting feet on ground.

Owen Murphy

1) Do 15 consecutive pull-ups
2) Row 2000M in under 8 minutes
3) Strict shoulder press 140lbs

Matt Smith

1) Do a muscle-up
2) Do Memorial Day “Murph” at Rx (no weight vest yet) in under 1 hour:
3) Learn double-unders

Ryan Goeken

1) Double-unders: String together 50 (so I can do Flight Simulator)
2) Snatch: 125lb
3) Pistols: 5 on each leg without a ball/box

Hieu Nguyen

1)Achieve 1 Muscle-up
2)Achieve 1 freestanding push-up
3)10 unbroken kipping pull-ups

Stephanie Allen

1) Lose 3 dress sizes.
2) Workout 3x per week without fail
3) Be able to do 50 push-ups in 3 min.

Elena Erofeeva

1) Unassisted strict pull-up
2) Deadlift bodyweight and more
3) Reach BTWB Fitness Level 30

Brett Burgstahler

1) Snatch 75% of clean and jerk 1 RM- Goal=150# Snatch
2) Clean and jerk over 200
3) Do a muscle-up

Melissa Sayabout

1) 1 strict pull-up
2) 5 consecutive double unders
3) 10 consecutive push-ups

Oksana Bohn

1) 5 strict pull-ups by the end of 2015
2) String together 10 double unders
3) Being able to do a free-standing hand stand

Eliz Trembley

1)    10 consecutive chest to deck push-ups
2)    1 strict pull-up
3)    Sub 7:30 2K before rowing season (April/May)

Liz Mann

1) Do push-ups without ab mats (10)
2) Master double unders… Or at least do 10 unbroken in a row
3) Do 3 unbroken pull-ups- no bands

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!

What Challenges You To Be Your Best?

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Driving home after a particularly frustrating round of golf recently, I asked myself why I bother playing, and working hard at, a game that defeats me more than it rewards me. I needed to justify to myself the considerable amount of time, energy and money I spend on a game that cannot be beaten.

The answers came quickly.

For one, my determination to become a better golfer forces me to stick with it when things don’t go as planned. I have learned that quitting is easy and rewards you with nothing. I have also learned that working hard to be your best, undeterred by failure, is difficult. But rewards earned through perseverance are the sweetest rewards.

Take the snatch for example. Many of us have struggled while trying to learn this lift. But if you stick with it, put in the time practicing, conquer your fear of dropping under a heavy barbell, and stick that number you’ve been chasing for months, it makes the hard times worth it. It also encourages you to go through it all again to reach your next goal.

Success in golf requires diligent practice and frequent play to maintain your skill set. This is true for both professionals and amateurs alike. Look at professionals of any sport. They don’t just show up on game day and dominate. They put in the reps so that when they face a situation under the pressure of competition, they are confident that they will succeed.

The same is true of the snatch. Travis Cooper doesn’t walk into a competition without training and then throw 300 pounds over his head. He trains his butt off.

Away from the course, golf inspires me to build the best body for me to perform at my highest level. I plan to play golf until they put me in the dirt, and in order to do this I have made strength, flexibility and mobility priorities.

It’s no coincidence that the world’s number one golfer, Rory McIlroy, who is a smaller player at 5’9”, hits the ball well over 300 yards and can deadlift 300 pounds. He also has extremely flexible shoulders and hips: the key to a powerful golf swing. It takes a physically fit athlete to quickly and explosively synchronize the many moving parts of the golf swing into a successful result. Rory has built a body that allows him to produce one of the best and most consistent swings in golf.

It’s not surprising that at 52 years old, Vijay Singh is beating men half his age on a regular basis on the PGA Tour. Before golf professionals had their own trainers, or trained at all, Vijay was a gym rat. His time in the gym has allowed him to keep competing at a high level years beyond many of his contemporaries.

I am passionate about golf because it is hard and it gives me athletic goals to aspire to and work towards. Off the course it pushes me in the gym and demands that I take care of my body. On the course, it inspires creativity and teaches me to perform under pressure. Golf challenges me to be my best.

What challenges you to be your best?

8 Week Pull-Up/Push-up Program

10430456_938849396133257_2568539751138169983_nDo you remember what your 2015 fitness goals are? How are they going? Have you made progress? Have you started to work towards conquering them?

Out of everyone who submitted there goals, “strict pull-ups” where the top goal with 50% of you wanting to improve them, or in most cases to be able to do them without any assistance.

Another 25% of you hope to be able to improve on your pushups or to ditch those abmats for good.

Instead of running clinics on these movements like we are doing for most, if not all of the rest of people’s goals, starting March 1st we will be rolling out a Pull-up/Pushup Program.

No events available...

Even of you did not submit a goal on either of these elements, and just want to get better at them, you are ALL welcome to participate.

The cost of this program will only be the time that you need to put in to get the results you want, which in turn will be the results you deserve.

The program will run for 8 weeks, with different requirements depending where your initial test results are.

The initial test for pull-ups will be: 1) Set of 5 with the least amount of band resistance. 2) If you can do pull-ups without band assistance, then you will record a max effort set of strict pull-ups.

The initial test for pushups will be: 1) Set of 10 with the least amount of abmats possible. 2) If you are already doing chest-to-deck pushups, then you will record a max effort set of chest-to-deck pushups.

After you record your initial test results the program will look like:

-Pull-ups- You will do 3×3 with the least resistance that you can or, if you are not using resistance you will do 3×5 for the entire first week every time that you come into the gym (either before of after workouts)

-Pushups- You will do 3×10 with the least amount of abmats that you can or, if you are not using abmats you will also do 3×10 EVERYDAY at home or when you are at the gym.

So to recap, Pullups will take place at the gym when you come to workout (the more days you come, the more practice/the better you will get at them). Pushups will take place EVERYDAY regardless of where you do them.

You are allowed to take as much rest as needed between sets. If you are doing your pull-ups before or after class, you must stay out of the way of the class. If they are using the pull-up bars, then you will have to wait.

The full 8 week schedule will be sent to all participants, and will also be posted around the gym so you know what to do at all times.

If you would like to be part of this let us know, email goals@twintownfitness.com and let us know what your initial test results are for both pull-ups and pushups. Also, indicate what type of assistance you used. We will be discussing this further in our daily announcements and all coaches will be able to answer questions you have.

Last but not least, this program will conclude on April 25th, where we will retest both of these elements. Coincidentally, April 25th is exactly one month before Memorial Day (March, 25th) this year, where we will be participating in the workout “Murph”!

Spoiler alert, there will be a pull-up kipping clinic between the end of this program and “Murph” to really hone in your skills, so that you can PR or participate for the first time in this event.

One Step At A Time

10422080_942381635780033_319106715722349795_nOf the people who submitted their goals for the New Year, 20% of you eluded to wanting to improve your body composition. Countless others have mentioned wanting to improve their body comp in class and one-on-one meetings.

For those of you not doing the Eat Well Challenge, what is your game plan? Do you have one?

Does losing weight, increasing lean muscle mass, decreasing body fat, or whatever your specific goal, really matter to you?

Or was it just a logical goal to put down that is more wishful thinking than anything, and if you happen to stumble across it through 2015 it would be a job well done?

One month of the year is already past us, some who started off on the right track have now resorted to their old ways because it is comfortable common ground that they have to put very little time and energy into doing.

If you haven’t read coach Kayser’s blog post from last week, do so. To echo what he is saying in four words, “nothing good comes easy”.

Isn’t that true for anything that you have accomplished in life? Don’t you feel great when all of your hard work has paid off and you achieve what you put so much effort in to?

Sure we all want to win the lottery, but you have a better chance of being struck by lightning, so why not have a backup plan.

Whatever your goal is around body composition, does it seem like an insurmountable mountain to climb? Does the thought of it alone just depress you or make you nervous to even take the first step?

One of the great life lessons that I have learned from this Eat Well Challenge, is just that- you need to take the first step. Personally speaking, and you can ask my wife or any of the coaches how nervous I was to begin this challenge, I was actually more scared of doing this challenge than taking a step into fatherhood, which is now around five weeks away.

How foolish! Looking back the thought of not being able to order that pizza or grab a fresh pack of Swedish fish whenever I wanted was terrifying! I now know how stupid I was for saying and thinking that way.

For the past five weeks, I have told myself just to keep taking that next step; keep putting yourself in smart situations; keep your eye on the prize.

I can honestly say that I feel the best that I EVER have! Not only because of my physical health, but because I have done what I said I was going to do. I did not take the easy way out. Mentally I feel as strong as ever, because I know how hard I worked in just this short amount of time to get to where I am. I would not have changed a thing!

What is holding you back from getting started on your pathway to achieving your body compostion goals? Fear, procrastination, laziness? Ditch your excuses and get a game plan together.

If you need help with putting together a plan or being held accountable, hit up your personal coach.

Take the first step towards climbing that mountain in your life. Don’t look back; keep taking those small steps, all while keeping your eye on the prize!

Become A Double-Under Wizard

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I’m not going to mince words here, if you truly care about getting double unders consistently and you stress when you see them in a WOD, it’s your own fault. You haven’t worked hard enough to master double unders.

Just like I can’t do pistols because I never practice them and haven’t put in the necessary work to attain my goal, you can’t do double-unders because you don’t practice them outside the context of a class. It is ludicrous to think that practicing for ten minutes before a WOD, or going to one double-under clinic without practicing afterwards, will enable you to string them together consistently during a workout.

The good news is this is fixable.

It comes down to practice, practice, and more practice. I promise you that if you put in the time you will eventually become a wizard on the rope. Coach Joe wasn’t born with a rope in his hands. Ask him how he got so good.

Also, get your own rope. If you’re serious about mastering double unders, and you don’t own your own rope, and think that the beat up ropes we have at the gym are good enough, you are mistaken. This is the golf equivalent to using a set of rental clubs every time you hit your local course expecting to break par. Unless your name is Tiger Woods it’s probably not going to happen.

Here are some tips you can take with you to your practice sessions…after you buy your own rope.

Common faults and fixes

Fault: Hands drift apart causes rope to shorten and trip you up.

Fix: Keep your elbows close to your body; hands in front of your torso. You should be able to see your hands in your periphery.

Fault: Using your whole arm to move the rope. This is taxing and inefficient.

Fix: Move the rope with a quick flick of the wrists, or just your fingers.

Fault: Jumping like a donkey or piking throws rhythm out of whack and not efficient – power singles/maintain hollow position.

Fix: Practice a good up and down, rhythmic bounce. Practice single under power jumps to develop the proper technique and timing. Also, jump when rope is about to hit the ground and pass under your feet.

Fault: Loose core.

Fix: Maintain a hollow body position while jumping (imagine someone is going to punch you in the gut and hollow out to take the punch).

Just Show Up

10917440_927878980563632_32964233361846055_nFor the past few weeks we have spent time figuring out our 2015 goals; goals that we would move mountains to achieve. Prepare for victory by breaking down these goals into not so overwhelming steps.

You have goals. Now what?

Now it’s time to walk the walk and do what you said you were going to do. A lot of us make it a huge deal to have actionable steps broken down so much that you almost forget about what your trying to achieve in the first place. Don’t over think it.

1) Just show up.

2) Track your progress.

3) Watch the great results you’ll get just from following the weekly programming.

Just show up does not mean come when you feel like it or when it’s convenient. It means plan out your week in advance, come to the amount of classes you committed to, and move towards your fitness goals. Personally speaking, I plan the rest of my day around when I am going to workout, because it is that important to me. I assume that most of you fall into this category yourselves. You can choose to make it a habit or a hobby.

Track your progress does not mean that you gauge where you think your athletic abilities are in your head. It means that the first thing you do when you get done with your workout, yes before you drink your muscle powder shake, log your results into Beyond the Whiteboard. This is not optional. You are all at this gym for a reason; track your workouts! We all have smartphones that have the Beyond the Whiteboard app., and we now have a kiosk located by the door where you can enter your scores.

Beyond the Whiteboard put out a blog post that talks about tracking how much you come to the gym per week, per month, and per year. If you logged your 2014 workouts, it will show how you stack up from an attendance standpoint, right on the home screen of the app.

Showing up is ninety percent of the battle. The other ten percent is making a plan and executing.

If you need help breaking down the goals you’ve made into how you can work towards achieving them, please let your coach know and we will tailor a plan for you.

In 2015 be intentional with your health. Plan when you are going to workout. Show up and track your progress!

If you have not yet submitted your goals to goals@twintownfitness.com, please do so by Sunday, January 11th.