Body Transformation Winner…Jaime Brown


Congratulations to our latest Body Transformation Challenge winner Jaime Brown. After the 6 week challenge, Jaime lost a total of 16lbs, 4.1% Body Fat and a cumulative of 10 inches from his chest, arms, waist and legs. I had not seen Jaime since the beginning of the challenge because he comes to the 6am classes. When Jaime came in to do his final weigh in, you could see a dramatic difference in his face and waistline. He had a smile all over his face. You could clearly see how proud he was of himself…and he should be. Many of you know how hard it is to lose just 1 pound. Please join me in congratulating Jaime for a job well done. The picture above was just taken at Disneyland’s half marathon. Way to go Jaime!

Great job to everyone else who took part in this challenge. Many of you lost 5,8 & even 10 pounds during these 6 weeks. Some of you lost 2,4 and even 6% body fat. The coaching staff and myself are extremely proud of all of you.

  • "Daniel"
  • For time.
  •  50 Pull-ups
  •  400 meter run
  •  21 Thrusters with 95 pounds
  •  800 meter run
  •  21 Thrusters with 95 pounds
  •  400 meter run
  • 50 pull-ups


WOD any where.

Remember, if you can’t get in to work out here at the box, you can do PLANKS, burpees, sit ups, running, push ups, handstand push ups, handstands, air squats, shuttle runs, mountain climbers, etc., on your own at home, at the park, on vacation, etc..

Get the point!


Now get to work :)

  • AMRAP/20
  • 300m Run
  • 12 Front Squats(135#/95#)
  • 6 Chest To Bar
  • 12 Wall Balls(20#/12#)


Strength in Beauty

This upcoming Monday, Labor Day, we will have 1 class at 9:30 am. Please show up early because we usually have large turn outs. Have a great weekend!

  • A-4 RDS
  • 5 Pull Ups, 6 Push Ups, 9 Air Squats
  • B-AMRAP/9
  • 150m Med Ball Run(20#12#)
  • 10 KB Thrusters(53#/35#)
  • C-AMRAP/9
  • 150m Med Ball Run(20#12#)
  • 10 KB Snatches(53#/35#)


It is with great joy and sorrow that I write this post. I am excited that a couple of my friends/students, have decided to open their own CrossFit gym. I am also sad at the same time because I will miss their presence here at Walnut CrossFit. I wish Patrick and Gil all the best. God Bless you guys. The Walnut CrossFit family supports you guys!

PS-There will be one class on Labor Day at 9:30.

  • A- 3 RDS
  • 8 Push Press(barbell), 150m Run
  • B-For Time:
  • 3 RDS
  • 400m Run
  • 20 Deadlifts(185#/115#)
  • 10 Hang Power Clean(185#/115#)
  • 5 Shoulder to Overhead(185#/115#)


Will it make the boat go faster?

There are many of you in the gym that are working towards a specific goal (I think just about everyone is…) Recently I have been listening to a ton of life mastery/self help books in my car. Between those and the Frozen soundtrack (I have two girls…what am I to do…lol)…I have been able to find a considerable amount of motivation and encouragement to do things better and smarter.

One of the best pieces I have been given, has been to approach everything with the attitude of:

“Will it make the boat go faster?”

As I listened to these various books/authors discuss this concept, it became clear that no matter how different we all are or how different our goals are, this simple question (or rather a slight variation of it) can be the motivation we need to either continue what we are doing or stop what we are doing and re-assess.


If you have nutrition goals…

“Will eating _____________ help me lean up/ bulk up?” Yes…eat it! or  No…walk away!

Have training goals…

Will doing 2 workouts today help me (insert goal here)? Yes…do it! No….STOP, walk away!

Take a minute and look at how you can use this approach to reaching your goals.

Will it make the boat go faster?

  • Push Press
  • Hang Power Snatches
  • Evil Wheels


Quote of the Week…

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more “manhood” to abide by thought-out principles rather than blind reflex.”
-Alex Karras

  • Overhead Lunges
  • Ring Dips
  • Ground to Overhead
  • Run


No excuses!

  • A-20 KB Swings, 15 Sit Ups, 10 Burpees, 150m Run, 20 KB Swings, 15 Sit Ups, 10 Burpees
  • B-EMOM/20
  • 1 Squat Snatch(135#/95#)
  • 10 Mountain Climbers