Coach Carolyn Joins the 12L Staff
February 4, 2025
Coach Carolyn
Certifications: CrossFit Level 1 Trainer, Dynamic Stretch Specialist, NCSF-CPT (in progress)
Member Since: December/2024
Coaching Since: April/2023
Favorite Movement: Strict handstand pushups
Favorite WOD: Annie, fast and fun! (when doubles are doubling)
Favorite Workout Gear (i.e tape, belt, grips, wrist wraps, etc).
Knee sleeves! Game-changer for squatting, walking lunges suck less, and good protection for rope climbs.
Born and Raised: Born - Holland, the Netherlands. Raised - Columbia, Maryland
Favorite Food: Japanese hibachi or sushi
Favorite TV Show/Movie: The Vampire Diaries or Schitts Creek/The Hunger Games series
Hobbies: reading/journaling, exploring new coffee shops, brunch and brewery outings on a nice day out
Hidden Talent: I have been told that I am really good at writing/expressing thoughts with words.
Athletic Background: I tried almost every sport in high school. Field hockey was the only one that clicked, but I didn’t pursue it post high school. I participated in pick-up sports here and there, but nothing consistent before CrossFit.
Long Answer (2-3 sentences)
Favorite 12 Labours Memory: This past Resolution Games, Elena and I were dancing around 4th place leading up to the final event: Tortoise vs. Hair. (let’s just say I am a Tortoise) The pressure to “send it” for the podium spot had me shaking in my boots, but we had ironically landed 3rd in that event and 3rd overall. When the results came in, I screamed, jumped for joy, and immediately located Elena to share the great news with an extra-enthusiastic jumping hug.
Occupation: Marketing Specialist. I worked for a digital marketing agency for almost three years and have been freelancing and contracting since.
Interesting Fact: I told myself I would never move back to Maryland when I left the state to attend Virginia Tech for college. Returning home was the best decision I have ever made and greatest joyful surprise, in-part largely for the ever-evolving close relationships that I keep developing here.
Why do I coach? I coach CrossFit for greater access to the members and an ability to build close connections with athletes. There is nothing more satisfying than seeing a movement “click” for someone. Supporting their growth with front row seats to all the action is a big privilege for me.
Miscellaneous - Add a custom question “What is one language you would choose to have automatically downloaded into your brain”
I am half-Turkish, and would love the opportunity to communicate with some family who live there. However, I have always dreamed of spending a few months in the Netherlands, where I was born. I would have to pick Dutch.
MORE RECENT POSTS
12 Labours Annapolis Liftoff Event Returns – Bigger and Better In July 2023, we hosted our first Liftoff Event in Annapolis. The energy was high, the lifts were heavy, and the competition was fierce. On Saturday, May 2, 2026, the Liftoff returns, and this year it is even better. We have refined the format, clarified divisions, and built an experience designed to challenge athletes at every level while keeping the intensity and excitement that made the first event such a success. Event Details Date: Saturday, May 2, 2026 Session Times: Determined after registration closes on April 11, 2026 - First session begins at 9:00am - Athlete check-in begins 60 to 90 minutes prior to each session Cost: $120 per team Teams and Divisions: 2 Person Teams - Male/Male or Female/Female Novice Division No bodyweight required. Rankings are based purely on total weight lifted. Pro Division Each athlete’s bodyweight will be recorded on competition day and factored into a Sinclair equation to ensure fair and accurate ranking. Event Flow: The Liftoff is built around teamwork, speed, and strength. Phase 1: Olympic Weightlifting Teams lift simultaneously on adjacent platforms. - One athlete performs the snatch - One athlete performs the clean and jerk - Teams have 5 minutes to build to their final lift. The final attempt must be completed before the timer expires. The goal is maximum weight with full technical proficiency. Phase 2: Powerlifting - After the Olympic portion, teams return to the platforms. - One athlete performs a heavy back squat - One athlete performs a heavy deadlift - Again, teams have 5 minutes to reach their final lift. Precision and strength both matter. Scoring Top successful lifts in all four movements are combined: Snatch + Clean and jerk + Back squat + Deadlift Total team poundage determines rankings. The top three teams in both the Male/Male and Female/Female divisions will be awarded. Each platform will have a designated judge to ensure all technical standards are met. A lift only counts when the judge gives the official down command. Registration closes April 11, 2026. Lock in your partner and get ready to lift. If you competed in 2023, you know the energy. If you missed it, this is your chance. The 2026 Liftoff builds on everything we learned and raises the standard.
If the three core pillars define what we train, these tools define how we train. Each method we use at 12 Labours has been intentionally selected, tested, and refined to support lifelong health while also preparing members for the physical and mental demands of sport, work, and everyday life. Together, they create a balanced system that builds strength, energy, resilience, and confidence — in and out of the gym. 1. CrossFit Functional strength, conditioning, and skill — aligned with intended stimulus. Supports Health for Life: Builds well-rounded fitness in an engaging format Develops balanced, functional movement patterns Makes staying active enjoyable and sustainable Improves confidence in everyday physical tasks Supports Performance & Demanding Lifestyles: Full-body readiness for unpredictable physical challenges Enhances work capacity for athletes and tactical careers Builds resilience under stress Sharpens physical and cognitive coordination 2. Strength Cycles Progressive overload for long-term capability. Supports Health for Life: Builds durable joints, bones, and connective tissues Improves comfort and confidence in everyday movement Supports metabolic health and vitality Supports Performance & Demanding Lifestyles: Enhances power, strength, and resilience Builds the foundation for complex athletic movement Helps withstand heavy or repetitive workloads 3. Resiliency Training Movement quality + injury prevention. Supports Health for Life: Improves posture, movement comfort, and stability Reduces nagging aches and keeps daily movement pain-free Creates safer, more efficient everyday mechanics Supports Performance & Demanding Lifestyles: Enhances durability under load Improves coordination, balance, and joint readiness Supports high-force, high-skill movement demands 4. Endurance Training Energy system development for heart health and sustained effort. Supports Health for Life: Improves heart health and vitality Supports stress management and emotional balance Enhances energy throughout the day Supports Performance & Demanding Lifestyles: Builds stamina for long-duration activities Improves recovery between intense efforts Supports capacity for demanding jobs and outdoor pursuits 5. Mobility Range of motion, joint health, and movement freedom. Supports Health for Life: Reduces stiffness and improves daily comfort Enhances long-term joint health and longevity Improves functional freedom in everyday movement Supports Performance & Demanding Lifestyles: Enhances athletic positions and technical efficiency Reduces risk of strain or overuse injuries Supports complex or high-demand movement patterns SYSTEM SUMMARY – NOW FULLY BALANCED The 12 Labours training system supports: ✔ Those who want to stay healthy, active, and capable for life ✔ Those who train for demanding careers or tactical professions ✔ Athletes and recreational competitors ✔ Outdoor enthusiasts and adventure seekers ✔ Anyone who values being strong, prepared, and confident
Training is an investment in your life and it deserves to be built on solid principles, not passing trends or quick fixes. That belief has guided how we train, coach, and program from day one. Over more than a decade, we’ve tested, researched, refined, and lived this approach. Through experience on the gym floor, continued education, and real-world results with thousands of members, we’ve identified three core pillars that consistently support long-term health, confidence, and real-world capability. Our approach is built on developing physical strength, improving cardiovascular fitness, and sharpening cognitive fitness. Together, these pillars create a balanced, sustainable system that helps you move better, feel stronger, and stay mentally sharp through every stage of life. Whether your goal is lifelong health, staying active as you age, or being prepared for the physical and mental demands of work, sport, or everyday life, these pillars form the foundation of how we train for life. 1. Strength Strength is the foundation of capability — the ability to live an active, pain-free, confident life. Why Strength Matters For Health: Makes daily tasks easier (lifting kids, carrying groceries, yardwork) Improves posture, reduces aches, and supports joint health Protects bone density and long-term mobility Builds confidence and independence at every age Supports active aging and lifelong physical capability Why Strength Matters For Performance: Enhances power, durability, and force production for athletes Supports physically demanding careers (fire/EMS/police/military/construction) Improves performance in outdoor sports and recreational activities Reduces injury risk under high workloads Builds the ability to perform repeatedly under stress Strength gives everybody — beginners to elite performers — a foundation they can rely on. 2. Cardiovascular Fitness Cardiovascular Fitness improves heart health, energy levels, vitality, and resilience. Why Cardiovascular Fitness Matters For Health: Boosts daily energy and reduces fatigue Supports heart health and long-term longevity Improves mood, sleep, stress management, and emotional balance Helps you stay active without feeling winded Supports healthy aging and metabolic function Why Cardiovascular Fitness Matters For Performance: Increases stamina for sport and high-demand activities Enhances recovery between efforts Supports long shifts and physically intensive jobs Improves resilience during long-duration or repeated efforts Builds the aerobic base needed for endurance-based hobbies At 12 Labours, conditioning is aligned with the intended stimulus — training the right effort for the right purpose. 3. Cognitive Fitness Cognitive Fitness strengthens the mind through skill development, movement learning, focus, and stress regulation. Why Cognitive Fitness Matters For Health: Improves mental clarity and focus Reduces stress, anxiety, and emotional fatigue Supports long-term brain health and aging Creates confidence through mastery and learning Enhances mood and overall wellbeing Why Cognitive Fitness Matters For Performance: Improves reaction time, decision-making, and coordination Enhances performance for sports and tactical professions Builds adaptability and learning capacity Supports staying calm and effective under pressure Cognitive Fitness benefits every human — active, aging, athletic, or anywhere in between. These pillars shape everything we do at 12 Labours. In next week’s newsletter, we’ll dive into the training tools we use, and how each one supports long-term health and real-world capability.
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