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Day: April 21, 2010

Crossfit craze comes to Keizer

Tim Mahoney exercises with a kettlebell. He has opened a crossfit gym in Keizer. The philosophy of crossfit uses exercises that benefit what its proponents have identified as core components of fitness.

By JASON COX
Of the Keizertimes

Tim Mahoney is bringing a growing trend to town.

Just five short years ago, there were less than two dozen crossfit gyms nationwide. Now there are more than 1,700.

Add Mahoney Crossfit to the list. Crossfit is a relatively new trend, but it relies on old-fashioned ways of working out.

Mahoney’s shop at 3800 River Road N. will soon have nutritional supplements to go along with the workouts. But step back into the gym and you get an idea of what crossfit is all about. [MAP: 1]

Aside from a rowing machine and a couple of exercise bikes, the floor is free of devices designed to work out different muscle groups. In their place are barbells and kettlebells, gymnastic rings and pull-up bars.

There’s a different workout each day, Mahoney said, focusing on three core areas: Gymnastics, weightlifting and metabolic conditioning.

Variations on these activities improve the person’s 10 core signs of fitness, Mahoney said: Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

In other words, remember Rocky IV? Think less Drago-style high-tech workouts and more sled-pulling.

“This is where we find out who is fit and who isn’t,” Mahoney said. The goal is to “improve functional movement so we can increase our daily activities.”

Instead of working specific muscle sets, the workouts are designed to incorporate the whole body, which means a typical session could be as short as 20-30 minutes. A typical crossfit WOD (workout of of the day) may consist of deadlifts, pull-ups and squats. It might include flipping a large tractor tire 30 times. Or maybe throwing a medicine ball against the wall 20 times. Or maybe some old-fashioned pushups and situps.

It’s intense, but Mahoney said the group atmosphere pushes all participants along – “it’s kind of a family atmosphere,” he said.

Changing up the workout, he said, keeps the body from adapting to a particular regimen

“We want your body to have to work every time to improve that functionality,” he said.

Mahoney, 35, grew up in Bend, playing football and wrestling. He continued wrestling in the U.S. Marine Corps, and afterwards moved to the Salem area to manage a sport nutrition store. There he learned about crossfit, “and was pretty much addicted immediately.”

He trained and was certified by Rainier Crossfit in Washington, catching onto what is becoming a workout craze.

“Crossfit is a sport,” Mahoney said. “It’s a place where not only you challenge yourself, but you’re challenged by the group you’re exercising with.”

Workouts can be customized to the client’s fitness level he said, and along with joining the gym comes a customized nutrition plan.

Some clients want to lose weight. Others may want to simply get stronger or train for another sport. For example, a mixed martial arts group meets there five nights a week to work out. He plans weekend nutrition clinics and outdoor workouts.

“It’s a positive fitness regimen that has a proven track record of success,” Mahoney said.

Mahoney’s wife, Melanie, manages The Blue Pepper in Salem. Their three children attend school in Newberg.

Leadership Keizer offers something for everyone

Above is the 2010 Leadership Keizer class. Catered to present and future community leaders, it teaches local history and how the community operates.

The 2010 class of Leadership Keizer is well underway in its eight-month course.

Nineteen people are enrolled in the program hosted by the Keizer Chamber Foundation.  The program, based on others around the country, including Salem, teaches participants about the history and operation of the city of Keizer.

“It teaches how to be a leader in your own life and in your community,” said former Leadership Keizer manager JoAnne Beilke.

Leadership Keizer 2010 is managed by Tom Bauer along with Debbi McCune, Sam Sears, Victoria Shinn and Brandon Smith, all past participants.  The program began in 2008; more than 60 people have gone through the classes.

Each month the class delves into a different aspect of the community including government, education, regional issues, and employment.  Coupled with tours guest speakers present information about each topic.

“I am having a great time,” said Nancy Wilson of the Keizer branch of U.S. Bank, “meeting a lot of future leaders and learning Keizer’s history.”

The goal of Leadership Keizer is to develop a new generation of leaders for the city.  Past participants are now involved volunteering on city committees and groups.  Graduates also assist in presenting subsequent classes.

The members of the 2010 class are John Avery, Eagle Eye Painting, Nathan Bauer, R. Bauer Insurance, Betty Bolin, Travel Salem, Marlin Brownell, Brownell Photo & Video, Jerry Crane, Spice Island Catering, Emily DePlessis, Chemeketa Community College, Leana Dickerson, Boys and Girls Club, Melissa Hayworth, West Coast Bank, Bob Jones, McNary High School, Sheila Mousel, The Soup Cellar, Allan Pollock, Salem-Keizer Transit, Denise Russell, Community Action Drug Prevention Network, LaDonna Shadden, Holiday Retirement Corp., Mitzi Smith, MaPS Credit Union, Leah Stevens, Cookie Lee Jewelry, Kimberly Strand, Willamette Valley Real Estate, Judee Stumpf, Keizer Chamber of Commerce and Nancy Wilson.

Leadership Keizer is open to everyone who wants to know more about their community and develop leadership skills.  The Keizer Chamber Foundation is accepting students for the class of 2011.  Cost of the eight-session course is $450.  Call 503-393-9111 for more information.