Meet your trainers: Ty Vincent!

Posted: January 14, 2011 by jkheuer in Uncategorized

So this is a little late, but better late then never, right?  Most of you have by now been coached by Ty, but it’s time we gave him his moment in the spotlight.  In addition to rocking as a coach and athlete, Ty has been a big help in the business side of things.  So let’s give it up!

Name:  Ty Vincent

Height: 6ft 1inch

Weight:  197

Age: 32

How long have you been doing CrossFit? Unofficially I’ve been doing it about a year.  Did not know that the way I was exercising and training had an actual name.  Officially 6 months

How long have you been a CF trainer? 4 months, but have been a personal trainer and coach for about  7 years.
What certifications/degrees do you have?  Which cert was your favorite? Crossfit Level 1, ISSA, B.S. in Psychology, Culinary Degree, EMT-P (Paramedic). By the end of February I will have my Crossfit Football and Crossfit Endurance.  My Paramedic was a blast and of course my CF Level .  However, I feel Football is going to top the list.

How has CrossFit changed your life, lifestyle, level of fitness? Crossfit has not just changed my body, but my life in more ways than I can list.  I’m healthier, stronger, faster, more energy, more upbeat, clear headed and the list goes on and on.  I live a cleaner lifestyle as a whole and it seems like I can do ANYTHING I put my mind to.

What is your athletic background? Played D1 soccer in college, 1m/3m springboard and 10m platform diving, Track and field, gymnastics, and BJJ

Favorite WOD: Cindy

Favorite Lift: Back Squat

Least Favorite WOD: Murph

Least Favorite Lift: Snatch

What are your proudest achievements as both a trainer and an athlete? As a trainer it just happened recently.  A new client was told by doctors and PTs that because of his nerve palsy in his shoulder he would never have full ROM above his head again.  With only 3 sessions with me showing him proper CF technique/form he has full extension and hold above his head.  As an athlete–playing soccer in Europe on the ODP team(Olympic Development Program).  However, I do have some new goals, so that may change.

Name one goal and/or personal record you would like to accomplish through CrossFit? I want to compete in the 2012 Crossfit Games!!!

Favorite place to eat in Los Angeles? Bossa Nova


America is all about speed…

Posted: January 9, 2011 by jkheuer in Uncategorized

Hot, nasty, bad-ass speed. But seriously, we should all want to be faster. I’m not talking about better times on workouts, although it will help at that. I’m talking about fast twitch muscle response. Speed is key to a lot of what we do in the gym. Obviously any sprinting we do is directly related to speed, but so are a lot of the explosive lifts. Let’s take the squat clean as an example. Let’s say you’re going for a new PR. You go for the lift and don’t quite get under the bar, never getting your elbows up or the bar up on your shoulders. The bar rolls off your arms and on to the floor. Bummer. You probably think you aren’t strong enough, but maybe you’re just not quick enough.  If you go on youtube and watch any olympic lifting competition, you will see some insane fast twitch muscle response.  I always like to show Pyros Dimas’ 1996 gold medal winning clean and jerk of 213 kg at a body weight of 85 kg.  But now there’s a new kid in town, and he’s American.

And here’s some more eye candy of incredible speed.

and one of my personal favorites, Bas Rutten:

New Year = new eating plan!

Posted: January 5, 2011 by jkheuer in Education, Events, Nutrition

OK peeps, time to clean up your diet.  Luckily, we’re here to help.  Later this month we will be holding a nutrition seminar.  It will be at 11:00am on Saturday, January 29th.  Andy will be discussing the merits of good eating and how to go about adjusting your diet for optimum health and performance.  If you have recently joined CFHW, it’s free.  If you’ve already been through your initial nutrition consultation and want a refresh, it’s only $20!  But act fast, spots are filling up.  Sign up at the gym ASAP.  To get you started, here’s some basic information on the two diets we suggest our clients follow: the Zone Diet and the Paleo Diet.


The Zone Diet is a way of balancing all your meals between the 3 basic macro-nutrient categories – protein, carbs and fat.  It prescribes a balance of 30% protein, 30% fat and 40% carbs at every meal and snack.  Below are some pros and cons to the Zone.


  • don’t necessarily have to change “what” you eat, just how much
  • portions are controlled for you
  • macronutrients are balanced, therefore preventing spikes in blood sugar levels and sustaining energy for a long time
  • after initial learning curve, easy to follow
  • good 1st step toward a better diet.


  • doesn’t control “quality” of food
  • initial learning curve can be frustrating
  • measurement process isn’t always available


The paleo diet is sometimes referred to as the “caveman” diet.  In other words, if our ancestors didn’t eat it, you don’t eat it.  It’s pretty simple.  No grains, no dairy, no processed foods.  Meat, fish, veggies, fruit and nuts.  That’s it!


  • premium quality of food
  • low amount of inflammatories in your diet
  • simple to understand
  • all natural ingredients
  • so easy a caveman can do it (hope we don’t get sued for saying that)


  • very restricted diet
  • can be expensive
  • requires lots of planning and frequent trips to the market

If you want to be awesome, you can do some homework on your own before you show up to the seminar.  Otherwise, come prepared to learn, and have your measurements taken.  Oh yeah, you will be measured.


New Programming!

Posted: January 3, 2011 by jkheuer in WOD

Attention CFHW members: beginning this week we will no longer be following main site programming.  We’ve decided to take matters into our own hands and put a personal touch on our programming, thus bringing you the most wod-tastic experience possible!  So lookout for all kinds of awesomeness in the new year, and be prepared to bring your A game.  BOOM!

Athlete spotlight: John Kim!

Posted: January 2, 2011 by jkheuer in Uncategorized

Today we turn the spotlight on a long time CFHW’er, John Kim.  John has been working hard and bringing his self-deprecating humor to the gym for some time now, so we decided to put him in the hot seat.  So, ladies and gentleman, heeeeeeeeeeeere’s Johnny!

Name: My Korean name is Chul-Ki but the teachers couldn’t prononce it so they just called me Chucky until I was ten when my parents came home from the Korean fortune teller and announced my new name, JOHN.
Height: 5’7
Weight: 150
Age: 67
Profession: Marriage Family Therapist

How long have you been a member at CFHW?
I started in the summer, my favorite time at CFHW. The beautiful Hollywood crowd eating Yogurt while watching us like we’re monkeys in a glass cage makes every WOD feel extra special. So far, I’ve been on display for 2 summers.

How has CrossFit changed your life, lifestyle, level of fitness?
Crossfit has crushed my false beliefs and redefined what it means to be fit. It has been the most difficult physical training regimen I have ever been a part of, yet the most rewarding. It has rewired my cognition, changing the way I think about myself, but most importantly created a safe container to workout topless. Seriously, it has been a substantial piece in helping me get through my divorce. I am truly grateful for all the friends I have made there and the amazing stories I get to be a part of. It has been therapeutic and raised my human potential across the board, not just the white one.

What is your athletic background?
I am Korean. Oh, athletic. I was third string wide receiver and on special teams in high school. Famous for making one tackle where I grabbed a Samoan’s face mask and held on for dear life, spinning around the human tree trunk like a Tether Ball. The coach named it “The Korean Finger Tackle”. Before that, I played the piano. Actually, it was the organ. I only learned one song, “Careless Whisper” by George Michael. Before that, I was a breakdancer. That I was actually okay at.

Favorite WOD:
CINDY. Although I have not recorded a score yet. I think I never wrote it down. I am waiting to do it again. I have been waiting for 16 months.

Favorite Lift:
Muscle up. I makes me want to fly.

Least Favorite WOD:
Anything with overhead squats.

Least Favorite Lift:
Deadlift. It makes me want to poop.

What are your proudest achievements?
Convincing Andy to rent the gym to my kids I treat for substance abuse and torturing them with a WOD we named “WASTED”.

Name one goal and/or personal record you would like to accomplish through CrossFit?
Get Andy to call me Special K and mean it.

Any advice for someone thinking about trying CrossFit or someone who has just started?
Work out with Nick Stern. He turns your WODS into music videos.

Favorite place to eat in Los Angeles?
Korean BBQ. I vote we do a Ktown krawl, hitting every KBQ place once a week until we’ve hit them all! I will take lead on this if you Paleoians are down.

I couldn’t resist posting this photo