KB Clinic Postponed
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Posted by Crossfit Hollywood

Due to injury, Jonathan will not be able to give the kettlebell clinic this Saturday. He was stupid and forgot to keep his shoulders back and engage his upper back during the "jump" phase of the power clean (barbell), and ended up straining his trap, also knows as "gave himself whiplash." What a dumb-ass. Let this be a lesson to you kids. Pay attention to technique.

 

Look for the rescheduled clinic some time in June. Sorry for the inconvenience. Keep swingin!

 
 
Kettlebell Clinic!
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Posted by Crossfit Hollywood

Did you know that there's a lot more to the kettlebell than just swings? On Saturday, May 19th, from 1:00-2:30, Jonathan will be demonstrating the versatility of the kettlebell. Lifts covered will be the snatch, the clean, the jerk, the turkish get-up, and more! He will also introduce the Sport of Kettlebell, or Girevoy Sport. Open to CFHW members and non-members alike. Sign up today at the gym!

Saturday, May 19th

1:00-2:30 pm

$20 CFHW members

$30 non-members

 

And, to whet your appetite, here's a video of Coaches Sergey Rudnev and John Wild Buckley competing in the jerk, using 32kg kettlebells. Rudnev competes in the 65kg weight class, which means he's jerking his body weight. Ridiculous.
 
CFHW Alley Cats!
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Posted by Crossfit Hollywood

We're excited to announce the addition of a new class to our schedule starting this week: CrossFit Alley Cats. To start, the class will meet Tuesdays and Thursdays at 7am and will be open to all current members.

Alley Cats is designed to target and help you improve those CrossFit physical skills that aren't always challenged: agility, speed, explosive power, reflexes, and flexibility. It will get you stronger while also working on balance and endurance.

This class will run at the same time as the regular class WOD but will be outside in the elements - changing your environment thus providing a new challenge. We'll use a variety of odd objects such as sandbags, hurdles, cones and bungee cords to challenge your body to new levels.

Constantly varied is the name of the game!

Login to MindBody to reserve your spot just as you would a regular class.

 
 
CFHW welcomes Heidi to our team!
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Posted by Crossfit Hollywood

We would like to formally welcome Heidi Germaine Schnappauf to the CFHW coaching team. Heidi's pretty much a ninja and a super cool girl, so say hi to her the next time you see her. She'll be teaching a few classes a week and hanging around the gym doing crazy stuff with the rest of us. Check out her bio below for all the details of her awesomeness.

 

As a child in Pennsylvania, Heidi played many sports and studied martial arts beginning age five, and still practices today. Being a younger sister, she felt it necessary to be well versed in fighting techniques; along the way, she learned the mental and physical disciplines required to fully embody the spirit and strength of a martial artist, that would carry her through to adulthood.

After being struck by a car while skateboarding to class at NYU, she slowly returned to fitness by turning to basic functional movements and clean eating to rehabilitate and get back into shape. CrossFit has been one of the driving forces in getting her strong and agile, overcome many physical and personal obstacles, and able to pursue her current job as a professional stuntwoman in Hollywood. In all, she has been training as a gym employee, CrossFit box coach and private personal trainer in four different states for almost ten years.

In summer of 2009, Heidi decided to challenge herself to a nearly 400 mile 6-day bicycle ride from Boston, MA to Kingston, PA (her hometown) in an effort not only fully understand the meaning of the word “endurance,” but to raise money for the Livestrong foundation – with only a tent, rear panniers and a buddy to support her on the ride. This, in addition to being alive, healthy, and strong, keep her believing that ANYTHING you put your mind to is possible.
 
Early Mornings at CFHW!
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Posted by Crossfit Hollywood

It seems our 6:00 am crew is growing. While waking up even early to go all out on a WOD may sound crazy to some, we've had a number of requests for a 5:00 am class. So, we'll soon be having 5:00 am classes on Monday, Wednesday and Friday. Look to the MindBody schedule for more info.

 

It's important when working out in the morning that you don't come in on a completely empty stomach. If the last thing you had to eat was at 7:00 pm the night before, that means you've gone 10 hours without food. That's not a good time to do a high-intensity workout. Eat a hard-boiled egg and a small banana and some avocado before you head to the gym. It'll be just enough to get you through. Then, follow up your workout with proper post-wod nutrition. A good rule of thumb is immediately following your workout (first 30-40 minutes) get around 15g of lean protein and around 20-25g of high-glycemic carbohydrates and plenty of water. Then over the next hour and a half, eat another full sized meal of lean protein and healthy carbs (vegetables), but keep the fat low. 2 hours after your workout, load up on the fat (healthy fats) you missed in the previous meal along with your usual paleo-zone portions of protein and carbs. This should lead to optimal recovery after your early morning workouts. See you in the morning!