Tony Koens-Owner/ Head Coach
My story isn’t typical of most other gym owners. I did not play many sports growing up, in fact I was overweight for much of my childhood. I started lifting weights at age 19, I saw some changes but was not very consistent and really had no idea how to program a routine.
A few years later after graduating from Southeast Tech. College in Sioux Falls, I decided to pursue personal training. I attended a Personal training program in Orlando and continued on to work as an instructor in the program. After my time in Florida, I got a job as a Sports Performance Coach at Velocity Sports Performance in Champlin, MN. There I coached athletes in sprinting technique, olympic lifting, and multi-directional movement. I continued to work for Velocity until the spring of 2008 when I moved to Salt Lake City to get married and start a family with my wife Laura. Laura and I have two children, Elijah and Evelyn. I spent my time in Salt Lake working for the Utah Olympic Park where I worked on the Bobsled track and competed in some Bobsled racing. During this time, I also became avidly involved in CrossFit. I had been doing CrossFit at Ute CrossFit for almost 2 years when I decided to pursue CrossFit furthur and become a certified instructor.
In the spring of 2011 after Laura finished her degree, we decided to move to MN to be closer to my family and start Timberwolf CrossFit. With the help of family (namely Aunt Tammy, and Papa Mickey) we made it happen.
Certifications: NSCA certified personal trainer, CrossFit Level 1 instructor, USA weightlifting certified sports performance coach, former nationally registered EMT.
3 favorite WODS: Dt, Isabel, Nate
3 least favorite WODS: Karen, Kelly, FGB (I dislike Wall-Balls)
Benchmarks/ Accomplishments: 2012 and 2013 CrossFit games North Central Regionals Competitor, 2012 Survival of the Fittest Rochester 1 st place, 2012 Fittest of the falls 1st place 2012 and 2013. Fitoberfest 2012 1st place, Cloudy town Throwdown 2012 2nd place , 2013 Fittest Farmhand Team challenge 2nd place 2013 Fittest of the falls 1st place.
Murph 29:43, Fran 2:10, Cindy 27 rds, Isabel 1:44, Grace 1:39,FGB 435, Nate 19 rds, “300″ 9:56, “Diane” 2:47, 1 mile run 5:37, Max Clean 335 lbs, Snatch 255 lbs, Back squat 435 lbs, Deadlift 515 lbs, Pull-ups- 53.
What is something most don’t know about you? I once held the Travelocity gnome in a bobsled moving 80mph during a commercial shoot.
Rachel Tanev- Coach
I was born and raised in Seattle where I grew up with two older brothers and two younger sisters, always vying to play sports with my brothers. I played basketball, soccer, football and baseball growing up, although basketball was my favorite and I played throughout high school. My dad was an acrobat for The Greatest Show on Earth; that’s right the Ringling Brothers and Barnum and Bailey Circus! He taught us gymnastics growing up and my siblings and I quickly learned how to walk on our hands, do pistols, and somersaults. I did gymnastics at school until the 3rd grade when we moved to a suburb outside of Seattle that did not offer a gymnastics program. I took to playing basketball more, but would still do handstands and flips in our living room. After graduating high school, I went to college but was unsure of what I wanted to be when I grew up. I decided to take some time off which ended up being ten years, after which I finally realized I wanted to be a personal trainer. After becoming certified, I started working for Fitness Together, a small personal training studio, where I discovered my love of helping people reach their fitness goals. I had heard about Crossfit, but dismissed it as crazy as many people do when they first hear about it. I finally decided to overcome my fear and try it out and was completely hooked. I practiced on my own for almost five months before joining Crossfit West Seattle. I loved the community and environment Crossfit had to offer, and it helped to broaden my skills as a personal trainer. I knew I wanted to do the Crossfit Level 1 course, but I decided to put it on hold so I could finally go back to school to finish up my associates degree. My girlfriend, Crystal was placed for an internship in Shakopee and we made the move to Saint Paul in July of 2011. I continued doing Crossfit on my own again for six months before joining Timberwolf Crossfit. My dislike for working at the big box gyms finally gave me the push I needed to get my Crossfit Level 1. I love being a part of Timberwolf, and I’m excited to finally be a Crossfit Coach!
Certifications: CrossFit Level 1 instructor, NFPT certified personal trainer and CPR/AED certified.
3 favorite WODS: Annie, Sherpa, Kalsu
3 least favorite WODS: Fran, Karen, Barbara
Benchmarks: Cindy 18 rds, Annie 7:20, Fran 6:09, Grace 4:22, Kelly 25:52, Daniel 20:53, GI Jane 13:56, Angie 20:48, CFT 530, FGB 303, Elizabeth 13:03, Randy 5:42, Back squat 200, Deadlift 255, Overhead squat 135, Clean and jerk 140
Kyle Spears – Coach /Olympic lifting Coach
I grew up in Eagan MN. I have always been a very active individual, and I love competing. I played several sport in rec leagues throughout high school, and Ran Cross Country for my school my senior year. I wasn’t the fastest but I always thought “I may not be the fastest but I bet I could do more pull ups than these kids, or I could lift more weight.” I joined the Marine Corps after High School, and found CrossFit while I was in. I instantly fell in love and knew right away that I wanted to pursue this as a career. I got out of the Marine Corps, and I am going to school at St Thomas University. I decided that learning as much about the body as I could would help my coaching. I decided to go to school for Exercise Science. I am hoping to learn everything I can coaching with Tony and the rest of the Timberwolf crew, and hopefully I will be able to become a better Athlete in the process.
Certifications: Crossfit Level 1 Certified, Crossfit Endurance Certified
3 Favorite Wods: Fran, 12.5 13.5
3 Least Favorite Wods: I only dislike Turkish get ups
Bench Marks: 3rd Place Cloudy Town Throwdown 2012, 1st Place AsRx Division 2013 Granite Games, 2nd Place Battle of the Beach 2012, 2nd Place Fittest of the Falls Team Event.
Fran 2:26, Grace 2:57, Isabel 2:10, FGB 425, Diane, 3:38, Helen 7:47, Clean and Jerk 305, Snatch 260, Deadlift 495, Press, 205, BackSquat 415, OHS 260
What is something most people might not know about you? I played a ton of video games in High School…
Megan Maclellan – Olympic/Competition coach
First off I am Canadian… so naturally awesome. I grew up in Prince Edward Island, a small place on the east coast of Canada. While in veterinary school, the first CrossFit box opened up just up the street from my parent’s house. I had always been into sports and staying active when I was younger, playing soccer and boxing competitively, and always thought I was “in shape” until I went to my first CrossFit class….. It was 8 rounds of Cindy and I remember someone having to push me up on the pull up bar to get a pull-up, my push ups were from the knees and my squats were slow. I couldn’t move my arms from the bent position the next day, but I was hooked. I slowly started to develop more strength and already had a decent metabolic capacity from my other sports. In 2009 I went to New Brunswick and placed 3rd in the regionals qualifiers, which was enough for me to go to California. Due to the love and support from my family (both blood and CrossFit families) I was able to go without stress and compete. Since then I have moved around with work/school and have had the pleasure of working out at a couple CrossFit boxes. I really enjoy watching people from the beginning and seeing how quickly they grow when they put in the work. I am currently in a radiology residency at the UofM and when I am not studying or at work I am at the gym, either working out or hanging out with my second family.
Certifications: CrossFit gymnastics certification
3 favorite WODS: Grace, Isabelle, Karen
3 least favorite WODS: Fran, Kelly, Murph
What is something most don’t know about you? I used to be a boxer, will forever be 20-1 and have two gold and one silver national medals.
Noah Namowicz- Coach/Coffee expert
I moved to Minnesota from Milwaukee Wisconsin in 2005. I came here to get my act together and give an attempt at a successful college career, after not doing so hot at the University of Colorado Boulder. Much of my late teens and early twenties didn’t involve any fitness whatsoever, and at my heaviest I weighed 250 lbs. During my time at Boulder and when I was at my heaviest, I was pretty much a lost soul. I didn’t really have any purpose or drive. Something changed when I made the decision to move away alone to Minnesota. I became obsessed with getting into the University of St Thomas for their business program, and in 2005 while applying (and reapplying to get into school) I discovered kettle bells. I really went full tilt on mastering them. Getting involved in kettlebells seemed to kick start my life again. I felt alive and I felt that enthusiasm that I used to feel when playing football in high school. Not only was I physically more healthy, but I also seemed to be more mentally engaged in school and focused. I trimmed down to 175 lbs by swinging those damn bells and running, graduated with latin honors from UST, but something was missing from my practice.
In high school I was a defensive end on the football field, but sometime around my sophomore year of high school I noticed that everyone else kept getting bigger and taller and I pretty much stayed stuck at 5’8″. I loved the competition and intensity of football, but playing at a higher level just wasn’t in the cards for me. Similarly, I enjoyed the intensity of kettle bells, but I was missing the team comradarie, competition, and support that came with other athletic sports. Thats when I found Crossfit. Crossfit is the most effective training I have ever done, and the fact that this gym community is more like a family, is what keeps me coming back. I am extremely grateful to have found this place.
My wonderful wife Megan also works out at Timberwolf and teaches Yoga on Sundays. We had our first child in 2011, Bryn. We are really happy to live in this neighborhood and be part of such an incredible thing happening at Timberwolf Crossfit.
Certifications: CrossFit Level 1 Instructor, Badass Kettlebell Tosser
3 favorite WODS: Fran, Cindy, and Diane
3 least favorite WODS: Crossfit Total, Elizabeth, Karen
Benchmarks: Murph 39:04, Fran 6:45, Cindy 19 rds, Grace 3:50, Linda 15:45, Isabell 8:50, Max Clean 205lbs, Snatch 185 lbs, Clean & Jerk 205lbs, Overhead squat 265lbs, Deadlift 325 lbs
What is something most don’t know about you? I work for a coffee importer, I am a certified barista competition judge, and I can make some serious coffee.