Kettlebell Clinic!!!

Posted: February 1, 2011 by jkheuer in Uncategorized

Ha ha!  CF Hollywood has another kettlebell enthusiast, so we figured it apropos to hold a kettlebell clinic for all you people craving more knowledge of this rad piece of equipment.  Rachel and I will be going over such awesome movements as the snatch, clean, push jerk, windmill, turkish getup, and many more.  There’s so much more to the kettlebell than just swings.  So come on, you know you want a better snatch.  Details below!


Athlete Spotlight: Will Stevenson

Posted: January 29, 2011 by jkheuer in Uncategorized

Today we give Will his moment in the sun.  Will has been a dedicated member for over a year.  He’s always giving it his best with a smile on his face, and is more than willing to discuss all things related to football.  Recently Will was a winner of our Paleo challenge by losing 15 lbs of fat in 2 months!  We are lucky to have Will as a member of the Crossfit Hollywood community.  Ladies and gentlemen: Will Stevenson!

Full Name: Will Stevenson

Height: 6′ 0″

Weight: 190 lbs

Age: 46

Profession…   Future Lawyer

I have been a member of Crossfit Hollywood for a little more than a year. I have chased after the goal of being ” in shape” my whole adult life.  During my 20’s I could look ok by just lifting weights,who needs cardio ?? In my 30’s I was able to look ok by lifting weights and doing a massive amount of cardio; 2 hours of cardio a day,6 days a week. What I never got a handle on was the idea that what I ate was in reality more important than all of the work I was doing. Any time I would take a break from training I would gain weight, as I got older I was no longer able to out run what I ate. In the couple of years leading up to crossfit I was stuck in the 30-50 lbs over weight range. In January of 2010 I weighed around 230, in the spring I started the zone and worked my weight down to 206 by September. Then we had the Paleo challenge, my weight dropped to 191, with a body fat level of 10% , I have been able to maintain that weight by eating paleo. I am the last guy who would have thought I could function without my carbs, It was oatmeal in the morning, lots of bread and pasta, and brown rice is great for you. I mention this because without the paleo challenge I would have never tried to live without grains. I will take this with me for the rest of my life. As far as my fitness level, well, it is safe to say I have never really been in shape before. The great thing about crossfit is that it will clearly show you where you need improvement. The gains I have made were most evident on a skiing trip, I was able to do more, for longer, than ever before. Thank you Crossfit Hollywood !!!

Favorite WOD: Fight Gone Bad

Favorite Lift:  Overhead Squat…. When I started I did not have the mobility to do the movement with a PVC pipe

Least Favorite WOD:  Anything with Handstand pushups and or muscle ups

Least favorite lift Myself…     during muscle ups

What are your proudest achievements:  I got 50 unbroken double unders ….  ( watch out Charlie you fit bastard, I’m coming for you….)

Name one goal or personal record you would like to accomplish through Crossfit:  Well I have 2….  200 unbroken double unders and I’d love to be able to overhead squat my body weight 15 times….

Any advice for someone thinking about trying Crossfit or someone who has just started: Well I am not the most ripped or the strongest by a long shot, but this I do know for sure, we are most influenced by those in our environment, give the Crossfit Hollywood crew 90 days, and your life will never be the same.

Favorite Place to Eat: My kitchen… I make a killer spinach salad

R.I.C.E. and fish oil

Posted: January 25, 2011 by jkheuer in Education

Crossfit has been called “the sport of fitness.”  Sport.  That’s the key word here.  Has anyone ever played a sport without getting a little banged up?  I don’t think so.  Unless you sucked and warmed the bench all the time, you’ve no doubt had an injury or two.  This goes with the territory.  When we are pushing ourselves to the limit on a constant basis, we will no doubt end up with some aches and pains.  Hopefully it doesn’t go past that point into something more serious, but in the event you have an injury, you need to be smart and take care of it.  I’ve had a few interactions with clients lately that led to this blog post.

I deal with aches and pains on a regular basis.  My shoulders always seem to hurt for one reason or another.  I have chronic tendinitis in my left elbow from years of guitar playing and kettlebell work.  And for some reason, my knees will hurt for no particular reason and then be fine in a couple days.  Ahh, the joy of aging.  You young’ins in your mid 20’s may not know what I’m talking about yet, but you will 🙂  So, what do you do when all of a sudden something hurts?  As simple as it seems, ice is your best friend in these cases.  Within the first 24-48 hours of any injury, your focus should be on decreasing the swelling with ice.  The age-old method known as R.I.C.E. is a great rule of thumb.  R.I.C.E. stands for Rest, Ice, Compression, and Elevation.  I would also add fish oil to that equation.  So I guess we could call it F.O.R.I.C.E. Fish oil is a great natural anti-inflammatory and helps with tons of other stuff.  You should already be taking it daily.  If you don’t know how much to take check this out

So, let’s break this R.I.C.E thing down a bit.  First, rest.  This doesn’t mean inactivity.  Just take it easy on whatever part you’ve injured.  You’d be amazed at what you can do in the gym with an injury.  Talk to a trainer.  We can advise you on what to do. I like to look at injuries as an opportunity to focus on a weakness in another area that may have never focused on had you not been limited.  Second, ice.  Apply an ice pack or bag of ice to the injured area for no longer than 15 or 20 minutes at a time, a few times a day.  Right before you sleep and immediately after activity are the best times for this.  Be careful to protect the skin.  Make sure it’s not too cold.  You can actually give yourself frost bite if you’re stupid about it 😉  Third, compression.  Wrap it up.  If you sprained your ankle, wrap it up when you walk on it.  Compression also helps prevent swelling.  Last we have elevation.  Try to get the injured area above your heart.  Gravity will keep too much blood from building up and causing swelling.

It seems simple but following these steps will help immensely. Next time you get an ache, try it out.  And start taking fish oil.  Now.

The History of Weightlifting

Posted: January 24, 2011 by jkheuer in Uncategorized

thanks to Crossfit Oakland for originally posting this video.  Enjoy.

PR’s like crazy!

Posted: January 19, 2011 by jkheuer in Uncategorized

I just wanted to give props to everyone for having such a ridiculously awesome month, and there are still 11 days left! Hard work pays off, and it’s evident by all the amazing PR’s seen here.  We’re gonna need a bigger board.  Keep up the hard work, people.  2011 is gonna be great!