Thursday
04.17.14

Athlete of the Month: Jay

I was so pleased with last months Athlete of the Month write up by Coach Nick, that I asked him to do it again this month. I agree with everything he wrote about Jay, and would like to add one more thing. I truly appreciate Jay’s ability to make every one around him feel good about themselves. I also am a victim of Jay’s kindness and understanding. I am proud to call him a client and more importantly a friend.

-Coach Rob

 

Jay’s success is mainly determined by two things: his dedication and willingness to go the extra mile.  I remember when Jay first asked me for some additional assistance.  I was still relatively new to the gym, and he said he wanted to really focus on developing his strength. From what I saw, he was pretty serious, so I said I would help him so long as he continued to attend classes regularly and didn’t flake out on me.  After the first workout I gave him, he was destroyed, and I thought for sure that this would be the last time that he would reach out to me for help.  But where most people would have called it quits, there was no looking back for Jay. The workouts didn’t become any easier, but he kept adapting more and more to them.  It became clear that he really wasn’t satisfied with being average, and the fact that Jay would always push himself past his limits is really what made me want to continue helping him reach his goals.  I’m proud to say that within a three month period, his gains were substantial.  He put 70 pounds on his deadlift and began doing workouts as prescribed.  This was months ago, and at the time it was a big deal.  But now it is the standard he has set for himself.  Even though he is at the point where his numbers are solid and gains are hard to come by, he still manages to break through and squeeze out PRs regularly.  All of his success is a testament to his mentality and perspective, and I very much respect that, and it his mentality and work ethic that will continue to take him to new heights.  A strong mind creates a strong body, but Jay’s physical strength, although much improved, is nowhere near that of his mind, which means that still many more great things await him.  Congrats Jay, I’m excited to see what the future brings you and to be involved in your continued success!

 -Coach Nick
  • HERO WOD
  • Jack
  • AMRAP/20
  • 10 Push Press(115#/75#)
  • 10 KB Swings(53#/35#)
  • 10 Box Jumps(24"/20")

Wednesday
04.16.14

  • Clean
  • 1-1-1-1-1-1-1
  • AMRAP/6
  • 6 Power Cleans(135#/95#)
  • 25/75 Double Unders/Singles

Tuesday
04.15.14

Beach WOD this Saturday


Many of you have been anxiously waiting for the location of our upcoming Beach WOD this Saturday. We have decided on Huntington Beach. It will start at 12 sharp. Please get there about 30 minutes before for parking, etc..We will let you know which tower to report to later this week. Look for Coach Patrick and Nancy. You guys may want to carpool to save on parking. Many individuals will be hanging out after the WOD to relax, play in the water, surf, etc..Bring your cameras!

PS-Yes, you can bring friends and family to the WOD/Hangout :)

  • Shoulder Press
  • 1-1-1-1-1-1-1
  • AMRAP/8
  • 7 Push Press(95#/65#)
  • 10 Air Squats
  • 1 Agility Ladder

Monday
04.14.14

Quote of the Week


“Know your job, set a good example for the people under you and put results over politics. Thats all the charisma you’ll really need to succeed.”
-DyanMachan

  • 2 Deadlift+1 Squat Clean Complex
  • 1-1-1-1-1

Saturday
04.12.14


Here is a great shot of Alana doing a one handed Handstand! Great job Alana.

  • For Time:
  • 10-9-8-7-6-5-4-3-2-1
  • Deadlift(Bodyweight)
  • Bar Facing Burpees
  • Sit Ups

Friday
04.11.14

Ahmed & Gil at the Battle of the Boxes competition.

  • Overhead Squat
  • 3-3-3-3-3
  • AMRAP/8
  • 7 OH Squat(95#/65#)
  • 150 Run

Thursday
04.10.14

Be great today Walnut CrossFitters!


Great shot of Julian doing a Pistol wearing his WCF t-shirt on Pismo Beach!!

  • AMRAP/20
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats