Aug
01
2014

TwinTown Fitness’ First Annual Member-Guest Golf Tournament

memberguest

Mark your calendars. We are holding our first Member-Guest Golf Tournament on Saturday, September 27 at Columbia Golf Course in Northeast. Balls in the air at 10:00AM!

Each member of TwinTown Fitness who signs up will have to register with a playing partner who is not a member of our gym. If you have more than one guest, this works too; we will find them a partner. The format is a two-person, team scramble.

This event is open to golfers of any skill level. Even if you have never touched a golf club, get in on the action and try a new sport with friends.

We will have tee favors for everyone who participates, and prizes will be awarded for longest drive, closest to the pin, low score, best outfit, best team name and more.

Space is limited, and I’d like to get an accurate head count as soon as possible, so find a partner and enter your team soon.

We will have a sign-up sheet in the gym. You may also email me to reserve your spot.

Don’t miss out on this tournament!

  Posted In blog

    Post a Comment

    Your email is never published nor shared. Required fields are marked *

    *
    *

    Jul
    31
    2014

    Namaste

    images-2One question I hear from most of you is… How can I improve my mobility? My reply would be to do more yoga.

    Luckily you don’t have to go far for yoga because we have it right here in our Uptown gym! Our yoga schedule is as follows:

    • Monday 5:30PM Yoga

    • Wednesday 5:30PM Restorative Yoga

    • Saturday 10:00AM Yoga

    Whats the difference between yoga & restorative yoga?   Yoga classes are more of an active flow of movements otherwise known as power yoga. Emily will bring you through a series of yoga poses that hone in on your physical and mental strength, as well as your overall mobility.

    Restorative yoga starts off asking students what they need to work on (i.e. shoulders, hips, etc.) You can expect more active stretching and holding postures over long periods of time. If you were going to do back-to-back CrossFit & Yoga sessions, Wednesdays are the best days to do that.

    Generally we all lack certain areas of mobility and can always improve, but my best advice is to not be intimidated and just get started. As a former hockey player I was quite intimidated trying yoga at first. But I soon learned that yoga is a safe place where you can check your ego at the door and just do something for yourself. It is not competitive. The atmosphere is very chill. Yoga gives you a chance just to cool the engines and mentally de-compress. You will leave feeling relaxed, loose and mentally refreshed.

    We have had a lot of feedback saying that we should have some type of yoga pass that members can use for just yoga. You now do not need to use your CrossFit membership towards your yoga classes. You can purchase a 10 class yoga pass for $80. At most yoga studios you can expect to pay around twice that. It is a great deal! If you are interested in this please contact lizzie [at] twintowncrossfit. to get started. Namaste!

      Posted In blog

      Post a Comment

      Your email is never published nor shared. Required fields are marked *

      *
      *

      Jul
      30
      2014

      Trust in a Process

      1969397_831422783542586_2789336123869026019_n

      Beginning a new process can be intimidating. It can mean one more item on the already busy to-do list, and starting can often times be a little uncomfortable. But try not to let intimidation prevent you from seeing the benefit. We are all busy people, and when left to our own devices it can be hard to get things done. Use a process that you know has worked for others, and set up a plan for sticking to it.

      Think simple, especially as you’re starting. The more complicated the process, the easier it’s going to be to bail on it. Identify something that you have been wanting to get better at, list out some (any) possible ways to get there, then pick one and get to it. We all too often “know” what it is that we need to do to progress, but getting there without a specific plan can be a struggle.

      Trusting a process and dedicating yourself to seeing it thorough is a sure path to success. Time moves by way too fast – if there’s something that you want to do, don’t put off working on it!

        Posted In blog

        Post a Comment

        Your email is never published nor shared. Required fields are marked *

        *
        *

        Jul
        29
        2014

        Obstacle to Opportunity!

        Knee Anatomy

        Well some not so amazing news came my way yesterday. Turns out I tore my ACL and Meniscus, as well as sprained my MCL and strained my Quadriceps tendon. It occurred while playing soccer on my co-ed recreational soccer team. At first I thought, “It’s just a sprain, I’m not in much pain, I’m fine.” But the swelling has not gone down and it turns out some real damage was done. A good friend of mine this past weekend said, “Injuring your knee over a co-ed recreational sport, it’s just not worth it.” Although at the time I agreed with him, I must say now I don’t.

        If I have been given the ability to do and play sports that I love, why would I sideline myself? There are so many people out there who never get the opportunity to do what I do. I could live my life in fear of the next injury or trip hazard, or I can choose to live my life doing the things I love. Sure this is a minor set back, but in the grand scheme of things, it’s an inconvenience. A minor inconvenience.

        There are people out there who have survived the Holocaust, who have been tortured, who have to live lives dictated by their circumstances; such as poverty, lack of schooling, disabilities. They are the ones enduring real life struggles. Compared to that, my injury is just an inconvenience; a way for the world to humble me and make me realize I’m human. My injury is an opportunity  to find that real strength is building the endurance to accept and work through challenges.

        There is a beautiful verse that illustrates this drive to accept challenges like these and to use them to build endurance.

        “Dear Brothers and Sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.” James 1:2-4

        The injuries to my knee are not an obstacle, but an opportunity. An opportunity to stay strong and build up my endurance so that when harder obstacles come I will be ready to handle those too. What obstacles stand in your path, and how can they become opportunities to build you, rather than break you?

          Posted In blog, motivation

          Post a Comment

          Your email is never published nor shared. Required fields are marked *

          *
          *

          Jul
          28
          2014

          What is lactate?

          body_builder_trippin_on_lactic_acid_sticker-p217800720263676873qjcl_400

          Our bodies prefer to use oxygen as its main source of energy when the body begins to perform exercise.  Some events however, require such massive amounts of energy to be delivered so quickly, that our bodies can’t satisfy the demand through oxygen metabolism. Some examples might be running from an attacker or an, angry dog, or clean and jerking two and a half times your body weight.

          In those more severe cases the muscle groups deliver energy anaerobically.  Through a series of steps, glucose is broken down into a substance called pyruvate.  When oxygen is scarce, the body begins to break down pyruvate into lactate, which allows for the further breakdown of glucose, ultimately allowing energy production to continue.  This type of energy production may continue for 1-3 minutes depending on the body.

          It seems odd that a muscle would allow something as seemingly counterproductive as lactate, which slows the muscles capacity for more work.  In reality this is a defense mechanism preventing damage to the muscle by slowing the main systems needed for contraction.  Therefore, and contrary to popular belief, lactate is not responsible for muscle soreness or intense muscle soreness such as DOMS after workouts.

          This buildup in lactate is responsible for that wonderful raspberry metallic taste in the back of your mouth during interval sessions and rough high power workouts.  It is also responsible for the burning sensation throughout your body and possible feeling of nausea.  That feeling forces the body to stop, recover, thus clearing any lactate and other metabolites and once again reverting back to its first choice of using oxygen as its primary energy.

            Posted In blog

            Post a Comment

            Your email is never published nor shared. Required fields are marked *

            *
            *

            Jul
            25
            2014

            The importance of good posture and how it relates to a stable core

            core

            Coaches often work with athletes on their posture. This is because correctly and safely executed athletic movement requires a stable spine, which is achieved through good posture. Good posture comes from a strong, stable core.

            Take the golf swing for example. After the grip, every good golf instructor will hammer on the importance of correct posture. It is arguably the most important aspect of the swing.

            The trouble is that as soon as you begin to swing the golf club, your arms move back and your knees, hips, head and spine rotate. In other words, when golfers begins to rotate into the back swing, flexion is created in the arms and legs resulting in some loss of core control.

            This interferes with the cores primary function: stabilizing the spine.

            A good golf swing has a lot of moving parts and creates a lot of power and speed. In order to maintain posture (spinal stability) the core must be strong and rigid.

            Without a strong, rigid core stabilizing the spine, you can’t achieve proper body and club positioning throughout the swing, effectively sapping power, distance and accuracy from the shot.

            The same is true in the Olympic lifts, kettlebell swing, squat and pretty much everything we do in a CrossFit workout. Without core stability you lose posture and your performance suffers.

            This is why core stability is a primary focus in both our all-levels and Foundations programming.

            So while it might seem that we endlessly drill positions one, two and three of the Olympic lifts, the reality is that without maintaining good posture in these positions you have no chance of reaching your potential on the lifts.

            Pay close attention next time you’re in the gym. Are you losing tension in the bottom of your squat? Are you rigid like a gymnast on the rings or pull-up bar? If not, it’s time to work on your core.

              Posted In blog

              Post a Comment

              Your email is never published nor shared. Required fields are marked *

              *
              *

              Jul
              24
              2014

              Why should I use Beyond the Whiteboard?

              download

              TwinTown CrossFit is blowing up Beyond the Whiteboard! We might lockup the system from all of the activity that is being entered by ALL of you!

              Well, probably not. But awesome job to everyone that has logged results this week.

              Keep up the good work and you will surely see the benefits of BTWB.

              What are the benefits you may ask?

              • Accurate assessment of strengths & weaknesses. No more wandering around aimlessly in open gym – turn your weaknesses into your strengths.

              • Accountability towards workouts, meals weigh-ins, lifestyle, etc.

              • We are able to program workouts/movements that “the gym” as a whole needs work on.

              • Electronic system that you cannot lose or mis-place.

              Each one of you will find pieces of BTWB valuable in different ways, according to what you are trying to achieve. I encourage you guys to spend time playing around within the different tabs and features.

              Helpful hints for BTWB:

              Log

              • Use this not only for your workouts, but for activity outside of the gym. (i.e. running, yoga, hockey,etc.) Personally I try to be active each day and this system helps me.

              • Meal logging. Having trouble with nutrition? Enter your meals. The data available is eye-opening!

              • Journal Entry’s- Pretty cool. I use it for entering in things that clicked within a workout for me or for other events outside of the gym.

              Plan

              • For those of you planners out there – plan out your workouts, rest days, weigh-ins, etc.

              • Used correctly, this option isn’t for “cherry picking” workouts, but rather for working towards your goals.

              Analyze

              • This is my favorite tab, because it allows you to assess the data you have input over time (all-time, last year, 6 months, 3 months)

              • View your Strengths & Weaknesses over the 8 categories and see specifically where you can improve.

              • Lifestyle – these are pretty general questions, but good questions that have kept me accountable. Use it.

              Explore

              • Allows you to see what other gyms are doing, even the CF main site workouts.

              • Checkout workouts/results for popular workouts, single movements, etc. You can rank different ways (site popularity, hard-easy, date performed, etc.)

              • Want to see if you are a “cherry picker”? Look under the Movement tab to see the breakdown.

              • You can follow out TwinTown tracks along with other public tracks.

              In order to reap the benefits of this system you must participate. Keep logging your results!

                Posted In blog

                Post a Comment

                Your email is never published nor shared. Required fields are marked *

                *
                *

                Jul
                23
                2014

                CrossFit Games “Triple 3″

                Triple-3

                 

                Tomorrow, we’re going to be taking on one of the workouts from the 2014 CrossFit Games. “Triple 3″ is as follows:

                Row 3k
                300 Double Unders
                Run 3 miles

                CrossFit training prepares its athletes for the “unknown and unknowable”. This means that sometimes you need to be able to push yourself for longer than might be comfortable. Triple 3 will be uncomfortable.

                There are two versions of this workout available on Beyond The Whiteboard (what is listed above for the Sport Track, and a half for the Fitness), but since both are sure to take some time, we are not going to be able to run our classes as we normally would. There will be a short group warm-up before the workout, but we are also asking that you take the time to go through the warm-up that is programmed on BTWB before class begins. There is also a cool down listed and it is important that you take adequate time to let your body ease back to a moderate pace after the workout is done.

                The Games athletes are going to be completing this workout on Friday and since you’ll have a point of reference for what it feels like to get through it, I would encourage you to make some time to watch the elites take it on! The Games are running from Wednesday through Sunday and you can find out how to watch all the events here.

                Even if you’re intimidated by the thought of this workout, I would really encourage you to welcome the opportunity to step outside of your comfort zone and see what you’re capable of. Challenge yourself, help the others that you’re working with, and have fun getting after it!

                  Posted In blog, crossfit

                  Post a Comment

                  Your email is never published nor shared. Required fields are marked *

                  *
                  *

                  Jul
                  22
                  2014

                  Weightlifting In Minneapolis

                  160

                  I used to divide the human species into two buckets. Those who love weightlifting, and those who don’t.

                  I never understood those who don’t. Moving external objects hard and fast is part of our innate design as humans. We have opposable thumbs for grabbing things; we have eyes in front of our head so we can aim; the ball-and-socket design of our shoulders means we can pull and push along the same line of action, without moving our feet. Most mammals can run, but only one creature on earth can clean and jerk.

                  Lift and throw, fast and hard…that’s the essence of human physicality. Denying weightlifting seems like a strange form of self-abnegation. What gives?

                  After years of coaching people, I now realize that the “two buckets” idea is dumb. People are scattered along a continuum, and the difference between those who love weightlifting and those who don’t can be summed in one word: training.

                  Mind you, when I talk about training, I’m not talking about the “ten thousand hours” concept which is so in vogue. With rational programming, good instruction, and focused training time, weightlifting becomes fun, and when training is fun, people get good very quickly.

                  In a couple of weeks we will be opening Minneapolis Barbell in our old Northeast location. I’m very excited to offer focused weightlifting training to our clients. Next week we will have the schedule finalized so check back here for more details.

                    Posted In weightlifting

                    Post a Comment

                    Your email is never published nor shared. Required fields are marked *

                    *
                    *

                    Jul
                    21
                    2014

                    Double Under Clinic

                     

                    Floyd "Money" Mayweather arrives for a open media workout in front of the Kodak Arch on Hollywood Blvd, just days before his fight with Juan Marquez Sept. 19 at MGM Grand in Las Vegas  which will be produced and distributed live on HBO Pay-Per-View. Thi

                    The double-under is probably the most frustrating skill one has the displeasure of learning whilst doing CrossFit.  I’ve even heard some argue (dare I say it) that it is not even functional and therefore has no place amongst all the other movements

                    The double-under is definitely functional and absolutely serves a specific purpose when one is programming workouts.  The rope develops speed, agility, and coordination, and the skill transfer is absolutely essential to anything involving bounding.  Additionally, the rope acts on your neurological system making all other movement patterns work at a more efficient rate.  Greg Amundson blew his chance at the 2009 games during the dead-lift + double-under workout.  Check out the story here and pay especially close attention to what happened once he mastered the skill.

                    I’m going to run a double-under clinic at 12:30 pm Saturday August 16th  in which we will practice bounding, and the jumping positions, as well as a couple other fighting moves to further your coordination with the rope.  This clinic will be best utilized by people who can not regularly string a set of 10-20 double-unders together, or by those who have a  flaw in their bounding mechanics (ie. you’re terrible at box jumps).  You can sign up here.

                    I’ll see you all there!

                      Posted In blog

                      Post a Comment

                      Your email is never published nor shared. Required fields are marked *

                      *
                      *