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!

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

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.

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.

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.

Hey everybody, Captain Obvious here. I'd like to talk to you about proper gym etiquette. Yes, Crossfit Hollywood is a great, supportive community of awesome people, but we all need to make sure we're doing our part to keep CFHW as awesome as possible. Being courteous towards your fellow members and coaches will ensure the best possible experience at the gym and prevent anyone talking shit behind your back. In no particular order, here are some things that might make your fellow CFHW members and coaches angry:

Hey, homies (as Jasson would say). Jasson Silva's time in the spotlight is long overdue. He has made huge gains since joining CFHW (his photo in MindBody doesn't even look like him anymore) and recently competed in the 2012 Crossfit Games Open. You can see Jasson crushing regularly at the 4:00 class, often times next to his son, Manny, who's gonna be a beast some day soon. You might even catch them talking trash to each other during workouts. So, without further adieu, JASSON SILVA!!!!!!!!

So, you've taken the plunge and have started down the road to fitness. You've been hitting the WODs hard and are seeing progress, but you feel like there's something holding you back. What is it? Chances are, it's your diet. Maybe you took the nutrition seminar but haven't really implemented everything you learned, or maybe you just can't remember everything you're supposed to be doing and are now confused. That's ok, these things take time to sink in and there's a lot of information out there to absorb.

That's what she said. But seriously, what does grease the groove mean? It's an expression by Pavel Tsasouline used to describe constantly training throughout the day. Thinking of it as "practicing" getting stronger. Let's take pull-ups as an example. If you want to get better at doing pull-ups, a good way to do that is to practice them throughout the day. Go buy a doorway pull-up bar (they're cheap and easy to install), and every time you walk through that doorway, force yourself to do a few pull-ups. How many? As many as you can do easily without any breakdown in form.

The time has come for you to step up and compete in the 2012 Crossfit Games Open Competition. Competition is great for all levels of athlete, not just the advanced person. There's something about competition that makes you push harder than you thought you could go. You reach the next level. You find that other gear you didn't know you had. You accomplish things you never thought possible. Sure, coming to class and working out with your friends is awesome, and the group mentality also helps with these things, but there's something special about competition. It's more real.