A Marathon Ace

lindsey b.

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!

LindseywithherMom

Patience and Consistency

12356774_1100109356673926_228953655148068323_oThis past month I read an article in Success Magazine on James Lawrence, the guy who completed fifty Ironman races in fifty days, in fifty states.

An Ironman race consists of a 2.4 mile swim, a 112 mile bike ride and a 26.2 mile marathon. To finish one would be an extreme accomplishment, but fifty in fifty days all across America seems impossible.

On the fifth race in, he injured his shoulder which forced him to swim with one arm over the next several swims (which reminds me of Cat rowing with one arm for our 10K benchmark workout a few weeks ago).

On the eighteenth race exhaustion caught up to him and he fell asleep on his bike, but only suffered minor road rash in the crash. Other injuries he suffered throughout included a few toenails falling off, a hiatal hernia, and pushing his body so hard that his heart had to focus on pumping blood to his major organs causing him to lose feeling in his extremities.

How many of these would have caused you to quit? Would these cause you to give up on your goal?

What really hit home with me was what he said he thought about during the races. Sometimes he would have long conversations with himself, but most of the time, it was about focusing on what he would do in the next minute. Lawrence says he tried not to think about how many miles or days he had left; he just wanted to be perfect at whatever he was doing- running, biking or swimming- for the next minute.

Talk about a time where you would think absolute perfection would be the farthest thing from your mind, during this daunting task, but this is what allowed him to stay focused.

In relative terms, how hard would it be for us to focus on making every rep perfect in the movements we do, instead of just doing whatever is needed to finish as fast as possible?

When asked how he did this Lawrence said, “patience and consistency.” He went on to say, “you have to do a lot of things right over an extended period of time. You have to focus on the basics, and you have to be perfect at them. That’s ultimately why I succeeded: I was perfect with the basics, and I had patience. I became an expert at a lot of things, and that’s how I became successful- that’s one of the keys to success if anybody wants to tackle something of this enormity.”

This going back to the basics, really made sense with my goal that I’m working on for 2016. I want to preface what I’m about to say with the recognition that the only way my experiences should even be in the same blog post as something as amazing as what James Lawrence did, was that all I have focused on for the first month and a half of my goal is patience and consistency and just keeping it basic.

My goal is to accumulate 10,000 pull-ups and 10,000 pushups throughout the year. As of this writing I’m a little over 1,000 of each- so about on the pace I will need to keep going through the rest of the year.

I know I set this as my goal because all of my weaknesses in the gym stem from weak upper body strength, but I did not expect to see such amazing progress in such a short amount of time.

Through the first month I can now do bar muscle-ups consistently. Also, I have been doing ring muscle-ups for years, but they have always been an extreme struggle for me, and now I can string multiple reps together regularly. Until the past few weeks, I was only able to do them with a false grip, but now I’m able to do them without a false grip every time. This makes it easier to string together big sets of muscle-ups.

My working regimen for pull-ups are mostly sets of five strict pull-ups at a time and I’ll just do this for about 30-40 reps daily for the most part. There have been days where I have done zero and also days where I have done many more, but for the most part it has been pretty consistent. Pushups are easy for any of us to practice, because you can do them anywhere at anytime.

I’m excited to see the progress that takes place throughout the remainder of the year.

What can you do on a consistent basis to get better at something that has eluded you up to this point?

What Are We Trying To Do Here?

11878919_1050844324933763_6988515572939100698_oWhich one of these examples best fits the direction you want to go in the gym?

Example A:

- New PR’s/Faster Times

- Getting Stronger/Going Faster/Working Harder

- Becoming a “Better Mover”

Example B:

- Becoming a “Better Mover”

- Getting Stronger/Going Faster/Working Harder

- New PR’s/Faster Times

One is sexier than the other and, for the world of instant gratification we live in, is much more attractive. One is a little more vanilla and, for a lot of us, takes some time before we even notice a difference.

I’m sure you see where this is going, but guess which example we support?

One of these paths leads to longevity and the other leads to destruction. We choose to play the long game and we hope you do as well.

Along with making your safety at the gym paramount, we strive to make everyone who comes through our doors better movers.

We believe in quality over quantity. We would rather have you finish a workout last, if it means you execute the movements with perfect form, than finish first with bad form.

Just because your body has been able to “take it” up to this point doesn’t mean that will always be the case.

Look at the approach you take in other areas of your life: doctor/dentist appointments, changing the oil in your car, taking out a life insurance policy.

You can justify why taking precautionary measures in these area’s is the smart thing to do. Then why do you decide to take a different approach when it comes to your fitness?

The beautiful thing about mobility is that you can start anytime and you can do it anywhere. For many mobility exercises you don’t even need any equipment other than what God gave you.

“Okay, I want to improve my mobility but I don’t know the next steps to take?”

You don’t need to be a doctor to know what areas of your body don’t move the best. If you can’t touch your toes, start with some hamstring work. If you can’t support an empty bar overhead, work on your shoulder mobility. If you can’t keep your chest vertical throughout a squat, maybe you should work on making your hips more mobile.

Of course if you have had any type of injury in the past, or are dealing with one now, the first place to look is to professional advice from a doctor, physical therapist or chiropractor.

As coaches, we try to give you some of the more common mobilization techniques, hitting the areas where most of us need more range of motion. In  doing these, you might not always “feel the burn,” which you then might interpret as, “I’m not working.” Feeling like you’re not working doesn’t mean that the exercise is not working. It may just mean that you are mobile in that specific area of your body, so your joints and muscles aren’t under a lot of tension. Don’t get pissed because you can’t feel anything, rather, look for ways to keep your mobility in that area what it currently is or improve your mobility in that area by looking for a different variation of the movement.

We often talk about how well children move. For example, watch any child under the age of five squat. It is immaculate. But over the years the “use it or lose it” approach definitely applies to the way we move.

This does not mean that you are destined to remain how you are right now, forever. You can reclaim your mobility, but it might take more dedication and time than it did ten years ago.

We can only push you guys to work on mobility so much, the desire to improve must come from you, too. We have many areas we can help you in your endeavor to become a better mover, but you need to want it.

The Man Who “Thought” His Way Into Partnership

Napoleon_Hill_headshot

How many of you have read, “Think and Grow Rich” by Napoleon Hill (pictured above)? This is one of, if not the top business book of all time.

The inspiration that this book gives anyone who reads it is truly endless.

You know how your grandpa, or even your dad, might tell you, “they just don’t make things like they used to,” or a some other similar phrase…well, I truly believe that books just aren’t written like this anymore.

This book is timeless! It was originally published in 1937 and the theme of the book itself is remarkable. And it is still just as true and impactful in 2016 as it was almost eighty years ago.

If you have not read it yet, do so.

Personally speaking, I have read this five times and it gets better each time.

I want to outline the story that begins this book in Chapter 1. Don’t go any further until you have read the first two pages about Edwin C. Barnes.

How powerful was that? The next story- 3 feet from gold is good too if you want to be more inspired than you already are…

What courage does it take to have such a burning desire to work with, not for, but with Thomas Edison, who is one of the greatest inventors and minds in United States history. You don’t even know Thomas Edison, nor do you have the money to pay for the train ride there, but your only desire is to work along side him so you take a step in faith and do it anyways.

Thomas Edison was no fool. He saw the passion in Edwin Barnes eyes and knew he had something special inside of him. He set Barnes on a path that if he worked hard enough, and truly did have the desire to work with him, he would be able to prove his worth over time.

Barnes started off on an even playing field with everyone else. He was not given any extra opportunities, but he truly was dedicated to achieving his goal, no matter how long it took.

When no one else thought that they could do it, Barnes knew he could. He didn’t just do the bare minimum to squeak by, he knocked it out of the park.

Thats how you go from being an “ordinary tramp” to being a business partner of the “Man of the Millennium“.

I’m no mathematician, but I believe a millennium equals 1000 years.

Thomas Edison was the ”person who brought more value to the human race than any other.”

Edwin C. Barnes must have done something pretty impressive to catch his eye.

What is your burning desire?

What do you want to accomplish more than anything in the world? What would you give up to get there?

Do you really have that desire or does it just sound good?  The work that is needed to achieve your burning desire is usually more than what people are willing to do.

What is your desire in terms of your overall health? Are you making any progress towards getting there or are you scared to start?

Besides writing it down and telling someone else what it is, what first step can you take towards that desire?

Pump Up The Volume

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Where has 2015 gone? We have two weeks from today before it’s all in the history books.

Year in review; how did 2015 fair for you?

What big changes did you have in your personal life? Professional life? Gym life?

Did you go forwards or backwards?

Personally speaking, 2015 will be a very memorable year for our family. In March we welcomed our son Ethan into this world and on the last day of April, Peter, Kayser and I became the owners of TwinTown Fitness.

Along with my marriage, these have been the greatest events of my life.

The past nine months have been a blur, but I truly feel so blessed and thankful to be where I am.

So how am I going to top this year in 2016? Simply put, I am not. But I still plan on being the best I can be in every aspect of my life.

Let’s talk gym life here for a moment. We, as a gym, put out goals in 2015. I saw many people achieve their goals, and in a lot cases, eclipse where they thought they could go.

Have you thought about what you want to achieve in 2016? What areas are you going to improve in? What is that BHAG (Big Hairy Audacious Goal) that you have in your sights?

Does the thought of your goals give you the willies when you think of it because you have no idea how you are going to get there? Do you have a plan in place on how you are going to get there? Do you have someone, or a group of people who are going to keep you accountable to your goals?

How many of you have put your goals in writing? How many of you have told somebody about them?

If you cannot raise your hand in both instances, I would be willing to bet that you are not going to achieve your goals. Nine out of ten times, when goals aren’t written or told to someone they aren’t achieved because people let themselves off the hook.

I’m curious to hear what some of you are going to be working towards. I speak for all of us coaches when I say this: we are here to help you get there and would love to help you put a plan in place to do so. You just need to ask.

My gym goals are different than they have ever been. There is absolutely no excuse other than, laziness for me to not hit mine this year.

My palms are sweating as I’m typing this because this is very bold for me to put this out here, but I will need you all to keep me on track.

All of my weaknesses stem from the same problem and that is upper body strength and more specifically, weak pulling strength.

So my goals for 2016 will be based on pure volume: 10,000 pull-ups and 10,000 push ups!!

Often times you hear us talk about practicing enough or throwing enough volume at something that you have been struggling on and that alone will typically push you over the hump.

Don’t feel that this is what you need to base your goals on, there are plenty of ways to go about goal planning. Hit us up if you have questions or need help.

Good luck this next year! We want to hear what you guys are working towards. Let us know on Facebook.

“Someday I Will…”

Sarah Leonard

How often do you say, “someday we will have that house,” or, “someday I will get that promotion,” or, “someday I’m going to start to…”

What does your “someday” talk sound like? Have you reached your someday wishes of years past?

How did you reach them? Was it through a definite plan of action or did it happen more by default?

The comfortable way is to just live one day at a time hoping that with your hard work you will someday get to where you want to be.

I recently heard a interview where they were talking about Malcolm Gladwell’s 10,000 hours of dedicated practice will make you an expert.

What if instead of 10,000 hours, which is around five years at forty hours per week, you focused your time on something more attainable in the shorter term like 1,000 hours (close to one year at four hours per week)? Once you get to 1,000 hours you can reassess to see what kind of progress you have made or if this is truly the path you wish to continue down.

How about if we strip it down even more than that to 100 hours, which is about two-and-a-half work weeks?

But what about those of us that are not dialed in 100% of the time? The theory of 10,000 hours is based on dedicated practice where you are completely focused.

No texting or email interruptions. No phone calls in the middle but rather completely uninterrupted time.

How many hours or minutes per day would you say you are in this zone?

What if you committed to one-and-a-half hours per day to this? Cell phone off, email shut down and no personal interruptions. This 100 hours would take three months to achieve.

But three months is a good timeframe to see how things are going when you reach that point or maybe to tweak your current system to get a little better.

What if instead of 100 hours you dedicated 10 hours to some goal you have at the gym?

Would 10 hours make a difference? What if it was 10 minutes per day? That would be three months of dedicated time five days per week.

How would throwing that kind of volume at your goat, or some goal you’re striving for, help?

Would it bring that “someday” talk a little closer? Would it give you actionable steps to getting there?

This is the time of  year where people start thinking about what they want to do in the next year. Many people make goals but only a small percent have the tenacity to stay after them. I feel it’s because they have no actionable plan of getting there. They are just picking something that sounds good and making it their goal, and it’s the only thing they focus on for the whole year. But can they really say it’s focused work?

Take your someday talk and start small and see how big a difference it will actually make.

“When You’re Green You Are Growing, When You’re Ripe You Rot”

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What an excellent quote from Ray Kroc, the founder of McDonald’s. 

I’m not sure that McDonald’s really believes that food can rot, because I have seen a hamburger and fries that sat untouched on a shelf for over five years and showed no signs of breaking down. The only difference from the day it was put on the shelf, was that it had shrunk to half its original size. True story!

While it’s safe to say that the “Golden Arches” don’t quite have the magnetic power they once did on me, this quote has always stuck with me because of the broad truth that it carries.

When you think of someone who has achieved success, what qualities do they possess? Relentlessness, determination, drive, desire, passion, they scratch and claw, are willing to fight, and will never give up no matter who tells them they can’t have it or says it will never be done.

How many people do you know that have accepted mediocrity? Have you ever been there? Maybe you’re there now in some areas. So how do you right the ship and change the bad habits that lead you to this trap?

Let’s take our “Squatember” challenge for example. How many of us have thrown in the towel on bettering our squatting ability, or worse yet, accepted that where you currently are is the best you will ever be?

I have witnessed plenty of members take many months to move up another 5-10 pounds on their snatch or clean and jerk. Instead of accepting that they weren’t going to get better, they worked from the bottom up to find the inefficiencies in their form so that they could expose areas to focus on and get better.

Or how about this one? Yep I’m going there… double unders!

How many of us have accepted that we aren’t going to figure them out? Who intentionally dodges workouts that have double unders because they don’t want to face the defeat of not getting them again?

There was a point in my CrossFit journey where I would answer yes to both questions. In fact, two and a half years worth.

Have you heard the definition of insanity? It’s “doing the same thing over and over and expecting different results.”

What it took for me was a clear plan of action. I was determined to figure them out once and for all. So every day for a month, I practiced double unders. And every day I got frustrated with them. And then it happened, in a CrossFit Open workout where I couldn’t run and hide from them, I hit one PR on the first set and then another on the next!

I messed up plenty and still got crushed by other gym members, but I had already succeeded in my own mind. I’m pretty sure I floated all the way home that night because it was, and is to this day, the biggest struggle that I conquered at the gym.

What is this for you? What do you run from in the gym? What frustrates you more than anything?

Remember the definition of insanity? Don’t expect that one day you will just get it out of nowhere. It takes dedication, a relentlessness to succeed and determination to not accept defeat.

What has worked for me in the gym and in my personal life and professional lives, has been to develop daily habits towards a goal.

Sometimes the best trick towards achieving what you really want is just throwing enough volume at it. If you really want to get your first pull-up, then spend time on pull-up work every day. If you want to get better at your squat, daily practice will get you there. If you are driven to achieve a goal, put in time on it every single day.

Any of our coaches are more than willing to help you get a plan in order to achieve your goals. The first order of business is to see if you really want it, because if you don’t you will surely quit when the going gets tough. The second is to put in the work. Figure out what you want, make a plan for how you’re going to get there, then get down to business!

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

Meet Coach Molly Schull

Molly

Coach Molly is a competitive athlete who runs marathons, competes in mountain biking and cross country skiing races, and dominates CrossFit workouts. You might know her from working out with her at the gym, or chasing her on the BTWB leaderboard.

Molly also coaches CrossFit classes and heads up our Boot Camp program. We are fortunate to have her on our team!

What is your athletic background? 

I’ve been CrossFitting for almost 2 years (time flies when you are having fun), but prior to that, I was solely an endurance junky. Running, biking, and cross country skiing are still some of my favorite hobbies outside of the gym. I did some road bike racing in college, but after a few nasty cases of road rash, I now pretty much only race on my mountain bike. If you’ve ever worked out with me, you know I’m extremely competitive, so I love to sign up for events that push me both physically and mentally.

What motivates you to coach boot campers and CrossFitters?

My undergraduate degree is in Exercise Science and I’m currently in physical therapy school, so I know how important it is to get moving. I truly believe that exercise is the best medicine, and I love to share my passion for fitness with others. The number one thing that keeps me showing up though are the people. My current boot-campers are so inspiring; the effort and drive they bring to class motivates me to bring my A game to every workout!

What is the primary goal of boot camp?

To become more awesome! But in all seriousness, we really focus on developing sound foundational movements like the squat, push-up, and kettlebell swing in bootcamp. Add in lots of different body weight exercises, and from there, the workout options are endless.

What advice would you give to someone nervous about transitioning from boot camp to CrossFit?

The hardest thing to do is show up, and since they’ve already done that (and experienced the obligatory 2-3 weeks of soreness that goes with it), transitioning to CrossFit will be a breeze. We use a lot of the same workout formats in bootcamp as they do in regular CrossFit classes, but people can expect more complex movement patterns, like olympic lifts, to be introduced. In my opinion, the best part about transitioning into CrossFit is that you get to expand your workout social scene and become a member of the awesome TwinTown family!

What is your favorite WOD and why?

Jackie (1000 m row, 50 barbell thrusters, and 30 pull-ups) because a 35 pound barbell never felt so heavy, and it almost made me cry the last time I did it.

We Wouldn’t Trade You Guys For The World

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In our day-to-day endeavors at the gym, as coaches, we have many things that a lot of gyms and businesses would be really jealous of. We share in the victories and challenges that you all face each day.

But here is the kicker, you guys grind it out day-in and day-out because you want to, not because you have to. There is no monetary reward for what you do. This consistency is intrinsic, and is what makes it so beautiful to watch and be a part of.

You guys show the heart and determination that I have only seen in organized athletics. The type of work ethic where you don’t want to let the guy or girl next to you down. Work ethic where you push yourself to the brink of failure, to complete exhaustion, and sometimes to the point of barfing.

We as coaches may not express it enough, but you make our jobs so rewarding. The thing that pushes what we have here to the next level is our community. And that is one hundred percent you guys!

In the past few weeks we have seen so many inspiring pictures, videos and posts from you guys. Here are a few of them: “There’s No Crying in CrossFit”“How to Become a Better American in 39 Minutes”“CrossFit Confessions”.

We would not trade you guys for the world. Thank you for those of you that have shared what this place means to you, and we know there are a whole lot more of you than we displayed here!