Aug
14
2014

Dip & Drive

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The last three days in our all levels classes we have had a variation of the push press. I’m no psychic by any stretch, but I assume we will see them again soon.

This seems like such an easy movement, however many things can go wrong in a hurry.

If you have been in any of these classes you have definitely heard to send your hips back and drive through your heels. This feels very awkward, and if you have followed these cues, I’m sure we are in agreement.

It feels more natural to bend into our knees and push through our toes extending our calves to get the weight up. And we can probably get quicker results this way.

However, you are putting your body in a vulnerable position. You will undoubtedly feel it more in your knees, ankles, calfs and lower back.

Personally, I have struggled for a long time with the correct sequencing. I know what it is supposed to look like, I know how to cue others to do it, but when it comes to execution I don’t follow through.

Until now!!! My good friend and workout partner, Keela had me practice reps against the wall, while maintaining a vertical torso, then stepping away and pretending myback was still against that wall while going through the push press motion.

After my first training session with these cues in mind, I am already moving a lot better throughout the movement. There is still much room for improvement, but I feel this is the biggest step I have taken on conquering the push press.

The next time you are in class working on the push press, remember these cues!

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    Aug
    13
    2014

    Track Sprints Recap

    Here are a couple photos from the sprints that went down this bast weekend for our TwinTown people that are not on Facebook (if you are and haven’t seen them yet, you can check out the entire set here). We had a great group show up and it was a blast getting to watch everyone work their butts off!

    Keep an eye out for more track days in the near future too. We still need to get some accurate times for people’s best on the 800m and mile!

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      Aug
      12
      2014

      Double Under Clinic Reminder

      Drawing_of_Girl_Jumping_RopeThe time has come to twist arms.  Double-unders are imperative to your success in any work out that involves bounding or requires agility and finesse, not just workouts that require double-unders.  Additionally we have now seen regional workouts and big competitions that are programming triple-unders.

      If you want to raise your game I highly suggest you come to my double-under clinic this Saturday the 16th at 12:30.  I also would encourage those of you having problems “unleashing” your wrists to attend as we will implement specific drills to help combat this common nuisance.  You can sign up here.  Hope to see you there.

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        Aug
        11
        2014

        My Bulletproof Mocha Recipe

        Bulletproof Mocha from Teddy Kim.

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          Aug
          08
          2014

          Practice. We talking about practice.

          AI

          We’re talking about practice man. What are we talking about? Practice? I mean listen, we’re talking about practice, not a game, we ain’t talking about the game. We’re talking about practice. ~Allen Iverson, in response to a reporter’s question about his lackadaisical effort in practice.

          It’s rare when an athlete has the natural talent to just show up and let it rip during a game like AI. Patrick Kane of the Chicago Blackhawks is another athlete that comes to mind. But most professional athletes work tirelessly perfecting their craft.

          Whether it’s an NHL star working on his skating or firing puck after puck at an empty net in the off-season; a professional basketball player shooting 100 jump shots after a game; or a professional golfer spending hours hitting bunker shots before heading to the putting green, practice is crucial to their success.

          Why? Because practice is where you create a polished result by honing your skills and developing excellent technique.

          The same is true for you in your athletic endeavors. You can’t expect to just show up on one-rep-max day and throw a PR over your head. It doesn’t work this way.

          You have to put in the time drilling the details, getting down and dirty with the minutiae of complicated lifts like the snatch and clean & jerk.

          If you practice the right way you will have the small, technical aspects of the movement dialed in when you show up to the gym to test your one rep max.

          Taking the time to painstakingly master the basics is the only way you will excel in your athletic pursuits.

          I want to be a better golfer, but I don’t have the time to practice as much as I need to in order to be consistently good. So I have to make the most of my practice sessions.

          When I go to the driving range I don’t just pound balls with no purpose. I show up with a game plan.

          I take shots that gave me trouble in previous rounds and groove my swing so I can execute during an actual round of golf. I do this by practicing situations I will face on the golf course.

          For example, I’ll hit 15 fades over an imaginary water hazard to practice bringing the ball in high so it will land softly. Then I’ll hit 20 low draws under an imaginary tree to practice running the ball on to the green from trouble.

          You can do the same thing with your lifts.

          What was the sticking point the last time you snatched? Were you shorting your extension, dropping under the bar prematurely? Maybe your timing was off on your jerk.

          Pay attention when you’re lifting in class. Pick the one, two, or three things that give you the most trouble and work them out during technique work in our warmups, at open gym, or at home with a broomstick.

          Greatness requires commitment and a game plan.

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            Aug
            07
            2014

            21 Questions

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            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!

             

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              Aug
              06
              2014

              “Meet me at the track, it’s goin’ down”

              Track

              We need to get some distance numbers in the books for you! Since running down a public sidewalk to get your max effort sprinting times is far from ideal, we are going to get some accurate numbers “on paper” at a track.

              Our first session is this Saturday at Kuhlman Field in Edina and we will be recording your best for the 100, 200, and 400 meter sprints. These sessions will be in place of the classes at the Uptown and the Park class, and will begin at 11:00. We will be leading a group warm-up before the sprints, but please show up early to go through any preparatory work that you need to do. Especially when working at such a high intensity, a thorough warm-up is essential to prevent injury.

              The actual sprints will not take very long, but plan to be there for at least an hour. Please bring shoes that you’re comfortable running in and a bottle of water. See you Saturday!

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                Aug
                05
                2014

                My ‘No’ clothes are now ‘YES’ clothes!

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                Yesterday we celebrated the Graduation of Troop 005! They were a dedicated and hard working Troop. They earned the results they got through a lot of sacrifice and sweat! Way to go Team!

                The average improvement for this Troop for 1 minute max reps for Air Squats was 13 Reps.

                The average improvement for 1 minute max Push-ups was 15 Reps!!

                The average improvement in baseline time was 2:50!!! Many Troopers at the start of Boot Camp finished their Baseline time around 8 minutes and at graduation all of them finished their final Baseline with a time of around 4 or 5 minutes! That is a HUGE improvement.

                Way to go Troop 005! I will miss many of you, but I am happy I get to keep coaching most of you :) In the words of Phetsalinh, “My ‘No’ clothes are now ‘Maybe’ clothes.” Keep up the hard work Troop and those ‘Maybe’ clothes will be ‘YES’ clothes!

                Next Session starts August 22nd! Turn your ‘No’ clothes into ‘YES’ clothes!

                GraduationMusclesLine

                 

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                  Aug
                  04
                  2014

                  Farewell Mike!

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                  On the sideline of any high school football game you will see two kinds of kids. The first kind of kid always has his helmet strapped on; he shadows the coach as he prowls the sideline, waiting for his opportunity; he may not have the skill or physique to be a starter; he has something more important…heart.

                  The other kind of kid is sitting on the bench; he surreptitiously scuffs up his helmet so people will think he’s been out grinding, but really he’s happy just being on the team; he still gets to strut the jersey on game day, whether he plays or not.

                  Whenever my high school football coach needed to make a substitution he would scan the sidelines and then grab any kid whose helmet was on – by the face mask – and literally throw him into the game. Coach Brooks would sometimes throw kickers in to replace tackles. He didn’t care. Coach just wanted to play the kid whose helmet was on, because that kid was saying, I’m ready to put in some work.

                  The kid whose helmet is on will succeed in anything, anywhere. Because he thinks of himself as a starter, he inevitably becomes one. He will be an asset to any organization because he’s willing to grind in the muck, taking the hits, while others are looking pretty on the sidelines. It is a very sad day indeed when a team loses this kind of kid.

                  With utter dejection I report that our team mate Mike Deem is moving to Maryland this week for a career upgrade. Even though I will miss grabbing him by the face mask, I can’t wait to see what he accomplishes in his new career and gym. This kid is going places.

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                    Aug
                    01
                    2014

                    TwinTown Fitness’ First Annual Member-Guest Golf Tournament

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                    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!

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