Thursday
04.24.14

What makes your soul glow?

You know that feeling you get when something genuinely makes you happy? That glow in the soul that just blooms inside you and you experience it physically, intellectually, and emotionally? I just got one of those. And the reason why was because someone read one of my articles on Facebook and connected with it. Hearing of that creates such contentment, fulfillment, and joy for me. I love coaching.

What makes your soul glow? Are you doing it often enough and feeling that happiness often enough? 

If you’re not sure what makes that feeling happen inside of you, maybe that’s a sign you need to be more present to what you enjoy and what you find fulfilling. Take note, literally or mentally, of when you feel good and what the common denominators are. I figured out a while back what a couple elements of my happiness and contentment were and I made sure I’d never forget again.

  • Bench Press
  • 1-1-1-1-1-1-1
  • AMRAP/8
  • 6 Ring Dips
  • 6 Box Jumps(24"/20")
  • 150m Run

Wednesday
04.23.14

Become a Supple Leopard

Biomechanics are the foundation of athletic performance. Learn them, master them, and you’re well on your way to a life that’s free of pain, injury, dis-ease. And while we try to work on them in our classes at Walnut CrossFit, it’s not enough for most of us to really “get it.” Enter Kelly Starrett’s new book,Becoming a Supple Leopard. Kelly (K-Star or Dr. Starrett) has been teaching CrossFitters around the world for the past 5+ years and became infamous in the CrossFit world from his “Mobility Project” – where he posted a video on mobility every day for over 365 days.

Talk about a game changer! It’s a guidebook to human mechanics – your mechanics. And it’s put together and written in a way that allows you to use it to transform both your knowledge about the way you move, and, more importantly, the way you move. Kelly teaches elements of his book in his live Mobility Seminars through CrossFit, but if you want the home study guide – the methods, techniques and reminders about how to do them in a way that make them accessible to you on a daily bases, then this book is a MUST HAVE. I’d love to put it on the ‘required reading’ for every Walnut CrossFit student, alas, we don’t have ‘required reading’! But if we did… Seriously, pick up a copy, it’s seriously full of awesomeness.

Check it out on the small table in the reception area next time you come in to workout or here is the link on Amazon to purchase it now.

 

http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588/ref=sr_1_1?s=books&ie=UTF8&qid=1398263457&sr=1-1&keywords=becoming+a+supple+leopard

  • Hang Squat Clean
  • 3-3-3
  • then...
  • For Time:
  • 400m Run
  • 30 Sit Ups
  • 30 Pull Ups
  • 30 Push Ups
  • 30 Air Squats
  • 40m Run

Tuesday
04.22.14

  • Filthy Fifty
  • For Time:
  • 50 Box Jumps(24"/20")
  • 50 Jumping Pull Ups
  • 50 KB Swings(35#/18#)
  • 50 Walking Lunges
  • 50 Knee to Elbows
  • 50 Push Press(45#/35#)
  • 50 Back Extensions
  • 50 Wall Ball(20#/14#)
  • 50 Burpees
  • 50/150 Double Unders/Singles

Monday
04.21.14

Muscle Up City

Jordan gets his Muscle Up. Way to go Jordan!

Cruz’s 1st Muscle Up. Great job Cruz!

Ryan gets his Muscle Up. Way to go Ryan!

  • AMRAP/13
  • 7 Knee to Elbows
  • 7 Front Squats(135#/95#)
  • 7 Bar Facing Burpees
  • then...
  • AMRAP/2
  • Double Unders/Singles

Friday
04.18.14

Beach WOD tomorrow and Easter schedule


Hey everyone,
So tomorrow will be our Beach WOD. It will be at Huntington Beach near the pier. We will meet at the Lifeguard tower closest to the pier. I have attached a couple of pics of where we will be. You will want to come down Beach Blvd, make a right on PCH, then turn left into the parking lots before you get to main st..You will see the pier on your left hand side. I have also attached a picture of Dwights Gift Shop. If you see this place, you are there. Once again, please get there about 11:30 so we can start on time at 12 o’clock for Coaches Patrick and Nancy. Please make sure you bring a towel, surfboards, body boards and your smile on Saturday to hang out after the WOD!

For those of you not going to the beach, we will have one class here at the box at 9am. The 10am class has been cancelled so that Coaches Patrick and Nancy can get to the beach on time.

Lastly, there will not be any class on Easter Sunday. Enjoy your Easter everyone!

 

  • Nancy
  • For Time:
  • 5 RDS
  • 400m Run
  • 15 Overhead Squats(95#/65#)

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