The CrossFit Games were awesome.

Our top 3 ladies enjoying the CrossFit Games in person.

Our top 3 ladies enjoying the CrossFit Games in person.

Alana having some fun at the CrossFit Games.

Alana having some fun at the CrossFit Games.

Hopefully most of you had an opportunity to see the CrossFit Games the last few days. Some of you had the opportunity to see the Games in person.
I hope everyone had a great weekend and is ready to kill it this week. Have a great day Walnut CrossFitters!


CrossFit Games are going on right now!

Happy Friday everyone! If you get a chance through out your day, you may want to click on the link below to check out the CrossFit Games going on today, Saturday and the Grand Finale taking place Sunday. Some of you have already confessed that you have been glued to your computers or cell phones the last couple of days watching this at work. The above video, is of the 3 time champ Rich Froning, taking 1st place in the Overhead Squat event on Wednesday evening. Enjoy ladies….



This post was written by Andy Petranek from CFLA and the Whole Life Challenge. I had to share it with you guys. Enjoy!

There’s nothing wrong with having a vision that is big and bold. But that vision should exist as something long-term: three or five or even twenty years out.

Big change takes time. It happens slowly. Trying to make burly changes immediately will not work—at least not work for long. Eventually, the intensity of the change will smack you down. People are most likely to succeed when the changes they make are so small that they barely even notice. Change, by definition, must be regularly occurring and consistent over time, but it doesn’t necessarily mean that it has to be intense. Showing up, day after day, is the important part.
In fact, most anyone can get off the couch and throw himself into an intense and focused three- to six-month period of hard core diet and “get fit” training…
But you cannot declare yourself a “changed person” if you then go back to your wily ways: eating the crap, gaining back the weight, and returning to the couch.

True change has occurred when the gurus have long gone home, the onlookers are asleep, and you are left to your own devices. What choices do you make when no one is looking? The journey to becoming a changed person begins with one infinitely small step that is both simple and easy. Taking this step is nothing short of psychological momentum. When you meet one small goal, your brain says, “Okay, I can do that. Check. What is next?” Success builds upon success.

Change Is a 3-Foot Toss, NOT a 25-Foot Gamble

I saw the importance of small steps in action when I was a student at the University of Santa Monica. Think of the children’s “ring toss” game. Our teacher took four students and assigned them to stand at different distances from a post: One was assigned to stand 3 feet, one stood at 10 feet, the third at 18 feet, and the last at 25 feet. Each player got 5 attempts to throw a ring over a post from his or her distance. The 3-foot thrower was almost guaranteed to make the toss. After all, she could lean forward and stretch her arms out, which put her almost right above the post. She earned 3 points per successful throw, for a maximum of 15 points. The player at 10 feet earned 10 points per successful toss, the player at 18 feet earned 18 points. The farther player earned 25 points for each successful toss, for a total of 125 points. The rest of the class was watching this game, so we got to vote on who we thought would score the most points. Most of us (including me) went BIG. We guessed the player at 18 or 25 feet would win the whole thing!
But guess who won? The player who tossed from 3 feet ended up with 15 points, a perfect score. Plus, she had fun! She said it was easy and felt great. The others? Not a single person from any of the other three distances managed to get that rope over the post even once. Plus, it wasn’t fun at all for them. It was stressful, and they felt defeated when it was all said and done.

For lasting change to happen, it must occur as a series of 3-foot tosses.




CrossFit Games this week.

This week is an exciting time for us CrossFitters. This is the week of the CrossFit Games! Some one will be crowned the fittest man and fittest woman on the planet this Sunday. The action actually starts today with Live coverage of the Masters Competitors(40 year olds and up). Then the individuals and teams will compete Friday through Sunday. Below is the link to watch. Please take some time and watch the Masters. I have had the pleasure of being a judge at the CrossFit Games two years in a row. I also had the pleasure of judging the Masters. Its quite amazing to watch 50 year old men and women deadlifting 400lbs and doing muscle ups. Its quite inspiring.


Posting of WODs on our Blog no more

So we are moving over to a different format of programming this week. I am so excited to share it with you and even more excited to see your strength gains a few months from now. Because our new programming of workouts will be so dynamically different than what most of the CrossFit community is used to, I am going to discontinue the posting of our WODs on our blog. Why you ask?

Well where do I start…

1) We are the premier CrossFit box in this area. Not just because we have the largest member base and largest facility, but because we always seem to end up on the podium at all the competitions we go to.  Every time I go to one of these competitions, athletes, coaches and especially other box owners ask me how we do it. They share with me that they follow our blog on a daily basis and ask for advice on how to improve their competitors. So I know for a fact that we are looked at through a microscope by other CrossFit gyms.

2) All the other nearby CrossFit boxes have been around 1 year or less. I HAVE BEEN HERE FOR 4 1/2 YEARS. Thats 4 x’s the experience. I have spent thousands of dollars and countless hours at various certifications like Olympic and Powerlifting to Endurance and Gymnastics. I have spent precious time away from my family on weekends to learn how to help you guys move better, get stronger and faster. Its not fair that some rookie gym owner gets to leach off of my experience for free.

I spoke with a few Walnut CrossFit members who own successful business’ and they shared they have done the same thing with their business’ and was a good business decision for them.

3) Lastly, and more importantly, this is how I feed my family and put food on the table. I am dedicated to make this the best CrossFit gym for you. But that doesn’t mean I have to expose how I go about that to my competition.

I do realize how many of you like to prepare for our WODs. For example, if there are rope climbs, you like to wear tall socks or shin sleeves. Or if we are squatting, you want to make sure you bring your lifting shoes. So I will be posting some information about each WOD for the week in advance on the whiteboard. You will be able to have an idea of what to expect for the week. Those of you that came in on Sunday, have already seen what to expect for this upcoming week.

Once again, I am very excited about your new programming and look forward to helping you achieve your fitness goals!


What are you mastering?

What does mastery look like? Who or what do you think of when you think about something that is done masterfully… with virtuosity?

I was watching this helicopter video the other day, and the only word I could think of to describe what I was watching was ‘insane’. He was picking up Christmas trees from where they were cut to an awaiting haul-away truck… and he was doing it with incredible precision, grace, speed, accuracy, and skill. But to me, his flying looked completely and utterly insane – like he was literally putting his life on the line each and every time he picked up or dropped off his payload. And to take the risks that it looked like he was taking – to fly so fast and to swing the trees into the back of that dump truck with such precision – incredible, and completely insane!

But then I started to think about it. That pilot has probably logged tens of thousands of hours in a helicopter. Hours upon hours of incredibly boring and mundane, consistent practice behind the stick. Day after day, week after week, month after month, year after year. Practicing all the fundamentals. Honing his craft. Probably over 10,000 hours. The video doesn’t show all that… just the end product of his years of practice. To him, it’s just another day of practice… maybe just a slight stretch beyond what he was capable of yesterday… not insane at all. Really… no big deal, and in fact, probably pretty darn fun!

And then I started to think about the way mastery appears in all areas of life – be it the more obvious ones like a pilot, skateboarder, gymnast, runner, or magician, or the not so obvious like the super organized mom, the masterful elementary school music teacher, the tech guy, or your coworker that can keep everything together . They’ve all mastered something – by practicing it over and over and over again. Nothing insane at all.

What have you mastered? If you look back at the last 10 years of your life, what have you been practicing for? Whether you know it or not, you’re mastering something… Is it sitting on the couch watching TV? Facebooking? Or is it something you’ll look back on with satisfaction and pride, knowing you and the world is better off for you having mastered it?

  • A- 2 rds 10 Pull Ups, 10 Squats, 400mRun
  • B-AMRAP/5
  • 4 RDS
  • Rest  2 minutes between rds
  • 3 Power Snatch(115#/75#)
  • 6 Overhead Squat(115#/75#)
  • 9 Bar Facing Burpees