Our Coaches

Getting to Know Us
We decide to spare you from the mundane typical profile  that bores people to tears.  Rather than tell you what awesome athletes we are and how great our knowledge of coaching, we have answered the following questions so that you can get to know us.

What was your first CrossFit WOD and how bad did it suck?

Coach Rob Koebke (left) and Coach/Owner Justin Bacon (right) in Action at the CrossFit TotalJustin: Valentine’s day 2008, I had a date with Fran. I should have brought her flowers cause that bitch kicked my ass. It took me around 18mins to finish and about 6 hours to recover.

Rob: I think mine may have also been Fran, but it’s hard to say cause I blacked out.

What’s your favorite Crossfit WOD?

Rob: My favorite has to be “Helen” or “Nancy.”  As much as running sucks, i enjoy it more when it’s mixed with an exercise I enjoy.

Justin: I have a very strong love-hate relationship with Fight Gone Bad.

What’s your favorite exercise or skill?

Rob: Squat, OH Squat, Deadlift, Double-Unders, and Wall Balls. Front and Back lever progressions are catching those pretty quickly though.

Justin: I love Squats and Deadlifts.  I hate Wall Balls.  I badly want to master the handstand. I was inspired by the dude from Cirque Du Soilel.

What’s skill challenges you the most?

Justin: Running and Flexibility.  I’m to slow and to inflexible, and as much as I know I need to work more on both, I’d rather get punched in the stomach than do either.

Rob: Any of the bodyweight exercises.

Paleo or Zone?

Rob: I’m not a big fan of weighing and measuring, but I see the merit in it.

Justin: Everyday life, Paleo all day, but if I were training for something big weighing and measuring will optimize performance.

Pilates or Yoga?

Rob: I tried Pilates and it wasn’t my cup of tea, so for know I’ll give Yoga the benefit of the doubt.

Justin: Pilates is silly, Yoga has benefits.

P90X or Shake Weight?

Rob: I’ll save my money.

Justin: Shake, shake, shake…….shake, shake, shake……shake your weight.

Favorite Cheat Meal?

Rob: Buffalo wings like my life depended on it.

Justin: That’s a cheat meal???  A large Ledo’s Pepporini pizza….the whole thing.

Favorite Quote?

Justin: Go big or go home!

Rob: Perform the common, uncommonly well!

If you could train one celebrity who would it be and why?

Rob: Albert Haynesworth, last training camp, so he wouldn’t have gotten Rhabdo.

Justin: Richard Simmons……and he would be doing “Murph” with a vest.   And I would be yelling, “Come on Richard, feel that burn.”

If you weren’t a CrossFit coach, what would you be doing?
Rob: Exercise physiologist or Physical Therapist. Something to keep me close to athletes and improving their performance.
Justin: Collegiate Football coach.

What’s one thing all CrossFitter’s need to improve on?
Justin: Strength,  You can never have enough of it.
Rob: Mobility!  It’s free money!  We all need to spend more time mobilizing restricted ROM!

What do you enjoy the most about being a CrossFit coach?
Rob: The community we have and the excitement everyone brings to it.
Justin: Same here,  I love our students.  I love changing people’s lives and seeing how excited people get the first time they get a pull-up, double under, handstand, etc.  The feeling you get by helping an athlete accomplish something they thought impossible,  is priceless.