Welcome to Mahoney CrossFit, the leading CrossFit gym in Marion county. We offer a coaching and trainer staff that is second to none! Our staff is comprised of an ownership team, a head coach and coaching instructors, a small cadre of coaches, and an extensive coach apprenticeship program.
Our coaching staff draws from a large and diverse knowledge base, ranging from formal undergraduate education in exercise science to national and regional certifications, and advanced specialized certifications and workshops. We pride ourselves on our never-ending quest to seek out the latest cutting-edge information and research in health, longevity and performance. We dedicate ourselves on delivering this to our members and the community in a progressive and professional manner.
To be a member of our staff and coaching cadre, experience is a must. Our staff has to prove their place among us by undergoing a 2+ year accredited apprenticeship through the MadLab Group Professional Coaching Development Program. This program involves training in our system and methodologies, education in human movement and exercise sciences, effective coaching skills and techniques, supervised hands-on coaching experience, and our testing procedures. Once completed, our coaches must obtain recognized accredited training certifications and be willing to continue to grow and pursue more specialized, advanced education.
That's the Mahoney CrossFit coaching difference!
As a Coach For Life, I offer nutritional guidance and smart training that provides a clear path for positive changes in your life. I'll ensure you gain strength and self-confidence, while learning why & how to eat to fuel your body for performance.
As a part of our coaching team, I use a process of screening and assessment for each person as they join our community. It allows me, as your Coach For Life, to identify risks and assist with corrective strategies to prevent or rehabilitate injuries or obstacles you might be experiencing. We'll follow that up with learning the fundamentals needed to train for your goal. Then the real fun begins!
As a Coach For Life, and through my experiences in the Marine Corps, I've grown to value a few core principles and characteristics:
These principles guide me daily and have served me well. They keep me centered and focused on what's important in my life, so I can better help yours.Who do I feel I can help most?
Anyone that's willing to invest in hard work and the upkeep of their bodies. Folks looking to evolve, to build a durable, productive body and a sustainable lifestyle. Are you up for having fun and have a good sense of humor? Are you curious with a student mindset, ready to learn and grow? Are you a casual person with a strong work ethic that's ok with the occasional f-bomb? (All in good spirit, of course!😉)
If any of this resonates with you I'd love the opportunity to meet you for an introductory consultation. Perhaps I could be your Coach For Life...
Nutrition: Mostly Paleo/Primal myself. I do recommend a whole food, evolutionary perspective to eating. It's not one-size-fits-all, but gives a good starting point. (occasional ice cream and dark chocolate are my Achilles heel!)
Least Favorite Movement: Damn Double Unders! 😉
Favorite Movement: anything PULLING!
Hobbies: I'm active and outdoor oriented. I'm always interested in hunting, fishing, hiking, camping and exploring. I love travel. I enjoy a few sports like soccer, volleyball, and basketball (even if I suck at them!). I'm intrigued by the challenge of climbing and have a deep passion for martial arts and combatives. Mostly, though, I love playing and games!
Favorite Quote: “Yeah, well, you know, that’s just, like, your opinion, man.” — The Dude, The Big Lebowski
I was born and raised in Ketchikan, Alaska and grew up playing a variety of sports with soccer being my favorite. Even though I've always been an athlete, I never took fitness seriously until 2009 when I decided to put my health first and through a lot of hard work and dedication, I lost 50 pounds. In 2011 I found CrossFit and loved the community so much that I started coaching a year later.
Being able to confidently kill a heavy metcon day in and day out is great but you have to put in the work and be patient to get to that level. Movement and mobility is the foundation to achieve the strength and nutrition is just as, if not more important. I'm allergic to dairy, eggs and bananas therefore I have to get my nutrients from other foods. I've educated myself in programs such as Paleo, Ketosis, etc.
When I'm not working out in the box I like to explore the outdoors with active rest days. I've fished and snowboarded all my life and the hiking trails in the PNW are endless. Being fit lets me enjoy these experiences while also giving me the confidence in chasing an Elk Bugle in the deepest, nastiest canyon. It allows me to not only get myself out but gives me the strength to carry an extra 300 pounds of tasty delicious protein.
Nutrition: eat real food. Eat your veggies, don’t be afraid of fat, eat enough protein and carbs to meet your goals. If you don’t have celiacs, nothing wrong with some sourdough bread or beer from time to time.
Least favorite movement: Turkish get up. Points out my lack of core strength and lack of shoulder mobility.
Favorite movement: Turkish get up. I love kettlebells, and it’s a great movement to build core and stability.
Hobbies: bow hunting, fishing, hiking, and snowboarding.
Favorite quote: “all good things are wild and free” Henry David Thoreau
Fitness in the past has been viewed as a chore, for vanity, or something that is only suitable for people who have the luxury of having a copious amount of time. Basically, it was not viewed as an essential part of Health Paradigm.
“Fitness isn’t a punishment; It’s a blessing. Nutrition isn’t restrictive; it’s health."
It wasn’t too long ago (1930’s) that women’s gyms were filed with “jiggling belts” and “vibrating rollers” because respected health providers feared that a women’s uterus would fall out. Why do I bring this up? Well, it goes to show you how far we have come since then but at the same time even with today’s advancement in medicine and technology; 80 percent of Americans are not exercising the recommended daily/weekly amount suggested exercise by the CDC. (Center of Disease Control)
We know that exercising not only helps in reducing the development major diseases such as; heart disease, obesity, osteoporosis, diabetes ect. but it also GREATLY increases an individual’s quality of life. So why don’t more Americans exercise?
Here at Mahoney CrossFit School of Fitness we are not a typical fitness gym; we are a lifestyle gym. I am here to help you move and feel better. Not only for today, but for the many days to come. Increasing your longevity and quality of life. I want you to be able to live your life without the risk of picking up a bag of dog food and straining your back. We TRAIN for life. Too many times in my professional career I hear people say, “I can’t do that.” Instead I want to hear you state. “I can’t do that…yet.” Stop focusing on what you can’t do but what you are going to do so that you can! I am not trying to make you look like a body builder or bikini model, I just want you to enjoy your life while reducing your risk of major health diseases.
Yes, we will show you how to get faster, stronger, and leaner, but what we are most concerned about is the mind-body connection. Not only will we show you how to eat well, but how those foods affect your emotions. We will show you how to use exercise to reduce stress as well as find some mental clarity. We will be your backbone when you are feeling unmotivated and be your cheerleader when you are. We promote health and fitness like our competitors, but we consider: life, stress, and setbacks. We know how hard it is to get started, we know how hard it is to stay committed, WE KNOW LIFE GETS HARD, but that’s all the better reason to get in the gym and train. Look good, feel good and handle that sh*t!
Our training is versatile, functional, effective, and the better you get the more fun you’ll have! You’ll get to work out with like-minded people who support, motivate, and push you to succeed. We have built a community of strong, resilient, caring, and accepting members. We smile, we laugh, we play, we fight through the sweat and sometimes the tears; together as one.
Where do you see yourself in 5, 10, 20 years? Whatever it is that you love to do, we want to keep you doing it as long as possible.
“The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese Proverb
Why I do Crossfit: I love CF because everyday is a new challenge; it feeds my competitive side while surfacing my weaknesses (which are more than few).
Nutrition: I am vegan & I eat whole foods as much as possible. Listen to your body and give it what it needs to thrive. Life is all about balance; try eating clean 80% of the time, and enjoying life the other 20%. Margaritas, and French fries are my weakness.
Least Favorite movement: Dumbbell Thrusters.
Favorite movement: Power Cleans, Double Unders, or Handstand Push Ups.
Hobbies: Volleyball (sports in general), drawing & painting, and spending time with Family/Friends.
Favorite Quote: “Some women fear the fire while some women simple become it.”
“No Man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” – Socrates
I am a paradox… I hate to lose…. And I’m lazy by nature.
I have always been lazy... I never wanted to put in the extra work… I would always let my mind drift off and think of a million excuses to quit, to take the easy way out, to just make the pain stop… Why not… I’ve done enough… right?
You see… I have always admired strength. Growing up my heroes were Olympic wrestlers and weight lifters, Navy SEALs, The World’s Strongest Man Competitors, and anyone that would push themselves to the extreme and overcome tremendous adversity. I think I admired them because until high school I was a four foot tall little kid that was not very strong, I was pretty chubby, I was a dungeons and dragons and star wars geek, I had a love for food, and I never thought that I could do the things that my heroes did. Some of those things haven’t changed much… I’m still not very tall, and I do love food, I am still a little chubbier that I would like, and I think the original Star Wars movie are the best but Rouge 1 is pretty amazing.
The thing that changed was along the way I had some great coaches in my life that taught me the value of hard work, to not fear a challenge but to have the courage to face it head on, and to view the pain and discomfort of a situation as a blessing, as a reminder that I’m still alive and that I could still win.
According to legend and folklore the Spartan law giver Lycurgus began the tradition of agoge. All male citizens from the age of 7 to 21 were trained by the state. The training involved stealth, cultivating loyalty, military training, the tolerance of pain, leadership, hunting and more. My personal agoge has been much longer… in fact it is still on going.
First, when I was a kid my Dad and I spent most weekends in the summer and some in the winters from the time I was 10 years old until I was 18 camping and backpacking all over the cascade mountains in southern Oregon. I climbed my first mountain at the age of ten, being both pushed and encouraged by my dad all the way up the mountain. It was through the tears in my eyes and as I wiped the snot from my nose that I reached the summit of Mt. McLaughlin and saw the tremendous view and understood the gravity of the feat I had just accomplished. You see my dad told me a lot of things and like most children I didn’t pay attention or ignored what was said, but one thing he taught me was never to quit unless you physically could no longer go on.
Years later I met a wrestling coach and his coaching staff that would push me to my limit and past it. It was in the wrestling room of Eagle point high school that I learned both how to push myself, that when my mind wanted to stop, my body still had more. I learned that pain discomfort can be controlled and the mind is stronger than pain. I leaned that while I hate to lose… I learned more from my losses than I ever did from wining. And that led me to the State tournament and to place second in the National Best of the best invitational tournament my senior year and then an inter-military freestyle championship in Hawaii when I was in the Navy.
I studied History in college, a course of study that eventually led me to nearly a decade of full contact armored medieval combat fighting. A sport that I trained about 5 days a week for years. It was during hat time I learned that the true joy of an endeavor is in the journey not necessarily the destination.
Somewhere along the way I chose to focus on aspects of my life other than my personal fitness. I prioritized family, parenting, college, law school, and career, to the detriment of my physical fitness. What I did not consider was that my health was a key element to success in all of the other aspects of my life. It’s interesting how life sometimes intervenes. In 2008, I lost my job and found myself unemployed for 18 months. During that time I did two things, I looked for work and I did P90x. I lost a significant amount of body fat… so much so that I subsequently lost my gall bladder. After my gall bladder removal surgery I began eating unhealthy again only this time I had gone back to work. One day I went to the doctor and I weighed in at almost 300lbs (remember I’m short, so that is really heavy for me.) I decided that I needed to do something about it. At the time my two kids were in grade school and I was on a path to a heart attack and an early grave. I really want to grow old with my wife and hopefully have grandchildren someday.
I started out in a boot camp class at a local community center then one day I found Mahoney Crossfit. The workouts were reminiscent of the intensity that I had craved as an athlete and I was coached by staff that really understood what I needed. The community was amazingly accepting and supportive. And I had found a tribe that were passionate about living a healthy lifestyle. After about four years of training I am down around 60lbs and I am significantly stronger at 45 years old than I was at 20 years old.
I have been a Crossfit level 1 coach at MCF since April 2016. My athletic background includes wrestling (Folkstyle, Freestyle, Greco-Roman) in grade school, High school, and the Navy. I played Rugby in college at Southern Oregon University. I have trained and fought in full contact armored medieval combat for 10 years. I also enjoy competing in Crossfit competitions, Strongman competitions, and the highland games.
I have a passion for strength training and coaching. The most rewarding part of coaching athletes is seeing them achieve their goals and succeed at things they never before believed were possible.
Throughout my life I have spent a great deal of time trying to figure out just who I am. Then one day I realized to answer that would take a lifetime to discover and would probably be best told by the person giving my eulogy. I learn new things about myself each day, many of them while I am training in the box. It’s interesting how focused life gets under the weight of a 450lb squat bar, during a 600lb yoke walk, or lifting a 240lb atlas stone..
Nutrition: 80% paleo, 20% ice cream and doughnuts (actually I try to eat clean most of the time)
Least Favorite Movement: Anything involving running… But I do it…
Favorite Movement: Squats
Hobbies: Cooking, Koi pond keeping, Gardening, Bonsai trees, Medieval recreation, Sci-fi and Fantasy movies, hanging out with my Wife Twyla and our Labradors, Wynnie and Remmi.
Favorite Quote: “Do not Pray for an easy life, pray for the strength to endure a difficult one.”- Bruce Lee
Growing up I was always a fan of the underdog. Nothing against those with natural born talents. But there’s something about seeing someone constantly struggle and work towards a goal, and then FINALLY achieve it. That’s where my motivation comes from. And that’s the mentality I have when it comes to training. So if you want to find your weakness’s and turn them into strengths, then I’d love the opportunity to help you achieve that.
Nutrition: A healthy combination of chicken and pizza, with the occasional salad.
Least Favorite Movement: Thrusters
Favorite Movement: Snatch
Hobbies: CrossFit, soccer, music, and learning.
Quote: “sometimes I’ll start a sentence and I don’t even know where it’s going. I just hope I find it along the way” -Micheal Scott