Great job Walnut CrossFit Bootcamp/Next Bootcamp May 11th

Great job Walnut CrossFit Bootcampers!

Great job Walnut CrossFit Bootcampers!

Yesterday was the last day for our latest Bootcamp. We had another great turnout and another great set of results. I want to congratulate all that took part in this last Bootcamp for a job well done. Everyone shared how much fun they had and how they feel like a million bucks! A special shout out to David Kloha, who lost 21.2 lbs, 7.5% in body fat and 11.5 inches in 6 weeks. Also, lets not forget Noree Barber who lost 12 lbs on her first Bootcamp and lost another 10 lbs during this last Bootcamp. Great job Walnut CrossFit Bootcampers!

If you want to jump in on our next Bootcamp, it starts Monday May 11th. If you are not a member, you must call 909-598-4999 to schedule a 10 minute appointment to register. If you are already a Walnut CrossFit member, all you need to do is just show up, its part of your membership.


Lets run with the Zombies on Saturday May 2nd

ZombieRuns 2

This isn’t your usual open terrain zombie run — during the Dead Garden Run Zombie Apocalypse on Saturday, May 2, you’ll be dodging the undead as you course through the pathways of the Rancho Santa Ana Botanic Garden. You’ll start out the race with a flag belt strapped to your waist and if you survive the run without losing any of your flags to the zombies that lie in wait for you, you’ll get a beer (21+) or soft drink of choice afterward. Family friendly and filled with post-race, post-apocalyptic fun and games, this race is a thrillingly good time.

$25 if you go through$45 if you go directly through website) for one entry package, including:
• Entry for one
• T-shirt
• Access to base camp and post-apocalypse after-party


1) Purchase voucher through for $25. You will then get a code.

2) Then immediately go to and register your code and select 9am with “Walnut CF”


Death by Veganism


I have shared with many of you the drawbacks of becoming a vegan and diets that do not require animal protein. There are many serious issues that you will encounter if you decide to go down this route. The article below is a tragic example of Vegan parents who killed their newborn baby with a Vegan diet. The article is about 8 years old, but the facts pointed out in this article still remain true today.

Death by Veganism


When Crown Shakur died of starvation, he was 6 weeks old and weighed 3.5 pounds. His vegan parents, who fed him mainly soy milk and apple juice, were convicted in Atlanta of murder, involuntary manslaughter and cruelty.

This particular calamity — at least the third such conviction of vegan parents in four years — may be largely due to ignorance. But it should prompt frank discussion about nutrition. I was once a vegan. But well before I became pregnant, I concluded that a vegan pregnancy was irresponsible. You cannot create and nourish a robust baby merely on foods from plants. Indigenous cuisines offer clues about what humans, naturally omnivorous, need to survive, reproduce and grow: traditional vegetarian diets, as in India, invariably include dairy and eggs for complete protein, essential fats and vitamins. There are no vegan societies for a simple reason: a vegan diet is not adequate in the long run. Protein deficiency is one danger of a vegan diet for babies. Nutritionists used to speak of proteins as “first class” (from meat, fish, eggs and milk) and “second class” (from plants), but today this is considered denigrating to vegetarians. The fact remains, though, that humans prefer animal proteins and fats to cereals and tubers, because they contain all the essential amino acids needed for life in the right ratio. This is not true of plant proteins, which are inferior in quantity and quality — even soy. A vegan diet may lack vitamin B12, found only in animal foods; usable vitamins A and D, found in meat, fish, eggs and butter; and necessary minerals like calcium and zinc. When babies are deprived of all these nutrients, they will suffer from retarded growth, rickets and nerve damage. Responsible vegan parents know that breast milk is ideal. It contains many necessary components, including cholesterol (which babies use to make nerve cells) and countless immune and growth factors. When breastfeeding isn’t possible, soy milk and fruit juice, even in seemingly sufficient quantities, are not safe substitutes for a quality infant formula. Yet even a breast-fed baby is at risk. Studies show that vegan breast milk lacks enough docosahexaenoic acid, or DHA, the omega-3 fat found in fatty fish. It is difficult to overstate the importance of DHA, vital as it is for eye and brain development.

A vegan diet is equally dangerous for weaned babies and toddlers, who need plenty of protein and calcium. Too often, vegans turn to soy, which actually inhibits growth and reduces absorption of protein and minerals. That’s why health officials in Britain, Canada and other countries express caution about soy for babies. (Not here, though — perhaps because our farm policy is so soy-friendly.)Historically, diet honored tradition: we ate the foods that our mothers, and their mothers, ate. Now, your neighbor or sibling may be a meat-eater or vegetarian, may ferment his foods or eat them raw. This fragmentation of the American menu reflects admirable diversity and tolerance, but food is more important than fashion. Though it’s not politically correct to say so, all diets are not created equal.An adult who was well-nourished in utero and in infancy may choose to get by on a vegan diet, but babies are built from protein, calcium, cholesterol and fish oil. Children fed only plants will not get the precious things they need to live and grow.

Nina Planck is the author of “Real Food: What to Eat and Why.”

Correction: June 8, 2007An Op-Ed article on May 21, about veganism, mischaracterized an aspect of traditionalvegetarian Indian diets. Generally, these diets are lacto-vegetarian; they do not include eggs.


Athlete Profile: Karla R.

Karla pressing some weight overhead!

Karla pressing some weight overhead!

ATHLETE PROFILE: Karla Rodriguez

Hometown: La Mirada, CA

Age: 32

Occupation: Marriage and Family Therapist

When did you first start training at Walnut CrossFit?:

I`m coming up on the year mark.

Favorite WOD: Partner WODs! You have a partner in crime right there with you (sweating it out, counting your reps, cheering you on!). I feel like I have to “step up my game” during partner WODS.

Least Favorite WOD: Partner WODs! They’re usually really intense work outs and I`m usually pretty sore for the next couple of days.

Tell us about your sports & fitness background:

I`ve always enjoyed being physically active but most of my “adventures in physical activity” probably began in college. While I was dorming at UCI (Zot! Zot!) during my freshman year, I took full advantage of the classes they offered at the ARC (Anteater Recreation Center). I tried everything I could sign up for ranging from tai-chi to capoeira. This is probably where I lessened the fear of taking on new physical challenges and normalizing the process of feeling completely awkward and being outside my comfort zone when taking on something new.

How did you first get exposed to Walnut CrossFit? Take us back to your first WOD… what was it, and how did it feel?

I came to a point where I was beyond bored of the gym and was looking for something new and challenging. I Googled the closest CrossFit to my area- I called and made an appointment with Rob and the rest is history.

I would be lying if I said that my first WOD was anything short of AWK and intimidating. I remember we were doing bench presses that day and I was paired up with Elena. I had no idea as to how to place clips on my bar- obviously ZERO experience with weights up to this point. I told her that it was my first day and her entire demeanor changed to one that was completely accommodating and friendly. Elena was extremely helpful in showing the ropes that day.

What sort of changes have you seen in your body, health and fitness since starting Walnut CrossFit (before/after)?

The most noticeable change for me has been how much stronger I have become. To see how much weight I can take on now versus when I began and is pretty awesome! I have more muscle definition in my body, which in never a bad thing. Another big change that I made was involving my diet. Thanks to Rob and his nutrition counseling, I began incorporating more lean proteins into my diet (good-bye anemia!) and almost completely eliminated dairy (good-bye acne and indigestion!) from my diet.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I joined Walnut CrossFit a couple of months after my aunt, who I was very close to lost her battle with cancer. My grandmother, who raised me, also lost her battle with cancer four years prior. I experienced a tremendous feeling of helplessness over witnessing the decline of their physical bodies and not being able to do anything about it. I did not know it at the time, but the physical strength that I was cultivating during my work outs poured over onto other areas of my life where I was feeling very vulnerable. As a mental health professional, I try to educate my clients about the powerful connection between body, mind, and spirit and the use of positive coping skills. Joining Walnut CrossFit has been a tremendous coping tool for me in healing from grief. I continue to amaze myself by how strong I can be in all areas of my life.

Any advice for people just getting started?

I like to think of the WODs as my “adult recess time”.(Who doesn’t like recess?!) You begin looking forward to working out, catching up on life and giggling with the friends that you make in class.


What are your hobbies, interests and/or talents outside of Walnut CrossFit?!

Last year, I decided to train my dog Penelope to go paddle boarding with me. We started on a boogie board in my pool, but she was a puppy still so she was a hot mess all around. This year will be the year!…hopefully.


Favorite Cheat Meal? Beer and Chicken wings!




Last Saturday’s Competition was great!

Great picture from this last Saturday!

Great picture from this last Saturday!

Thank you to everyone who came out to support our teams that competed this last Saturday. The entire coaching staff is so proud of all the athletes for representing our box. If you missed out and were not able to stop by this last weekend, Sean & Brad took 4th place in the Advanced Division, Matt & Dave took 2nd in the Intermediate and Maricel & Jennifer took 1st in the Intermediate division. Once again, congratulations and thank you for being a part of this fun event. You guys are the best!


Today’s Competition

Welcome to everyone attending today’s competition. We wish you all the best of luck and most importantly, that you have fun.
Here is the link to WOD Rocket to see where you stand through out the day.


Tomorrow’s Competition



For tomorrow’s competition:

Athlete Check-In is will be from 7:30 to 8:15am
Athlete Briefing will be at 8:15 to 8:45am(be there at 8:15 sharp)

We will start our first heat at 9:00am Sharp :)

There will be an area for you to set up your EZ UP tents outside next to the gym.

We wish you all the best of luck and look forward to watching you give it your all.

PS-There will be some delicious BBQ, Beer, Smoothies, Massages, clothing vendors, and a “Free Hydration & Recovery” station by Nutri Shop of West Covina for Athletes and visitors.