Get your ass here and work out!

Time to pull out the tires again...

Time to pull out the tires again…


The effort does not equal the rep

Time for another partner workout!

Time for another partner workout!


In the almost nine years I’ve been coaching and participating in CrossFit, it’s a phenomenon I’ve seen play out literally HUNDREDS of times. It cracks me up every time I see it happen. Be honest. You have probably done this yourself. You may have even had me heckle you after you’ve done it!

Pick any strenuous movement. A pull-up. A heavy pressing movement. A handstand push-up. A ring dip. A muscle-up…… For the sake of our story, we will use the pull-up as an example. You are in the middle of your workout and really trying to get after it. You are pretty decent at stringing together pull-ups, but regardless, they are starting to wear you down. As you reach the fatigue point, you have to struggle to barely get your chin over the bar (if you even get it over the bar at all). This is where the humor happens. An experienced CrossFitter (or someone who is rational) realizes, “Damn, I barely got that last rep. Time to drop off the the bar.” But nooooo….. You hang on and try for one more rep. Hell, it makes sense at the the moment. All you have to do is THINK you can do one more and it will surely happen, right?

What is even more hilarious is the people that count the effort rather than the rep. I know we all grew up hearing that “Everyone Is A Winner.” Well, that my friends, was bullshit. Only winners are winners. You don’t get to win the Super Bowl playing with half effort. You don’t win the National Spelling Bee by guessing half the letters. You don’t win American Idol by singing half as good as the original song……(Okay, that was a bad example). Thus we can conclude, you don’t really finish a workout if you give yourself credit for the effort rather than the rep. 

It’s easy to fix. You struggled on a rep of a movement? Just say no! Stop what you are doing. Take a moment to get yourself ready to tackle a complete rep rather than a half ass one. Think of all the energy you save. Missed reps cost you in the long run.

Always remember that even if you have to do one rep at a time, one good rep always trumps a good effort.

Written by: Freddy Camacho of CF Fremont


Athlete Profile: Jennifer Tan

Jennifer doing a great job on the floor press!

Jennifer doing a great job on the floor press!


Hometown: Walnut

Age: 26

Occupation: RN

When did you first start CrossFitting?: January 2013

When did you first start training at Walnut CrossFit?: January 2013

Favorite WOD: Diane

Least Favorite WOD: Murph… Or anything with a lot of running =P

Tell us about you sports & fitness background:

I’ve played soccer since I was about 10. Played Club, High school, and College soccer. At Walnut High School I was fortunate to make Varsity my freshmen year and make history with my team who went on to win 3 CIF Championships and a Semi-final finish. I also dabbled in some triple and long jump in track. I was recruited to play soccer at Point Loma Nazarene University, and was blessed enough to finish my soccer career in a NAIA National Final in 2010.

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

I first got exposed to CrossFit when my boyfriend, Julian started going with his brother in 2012. At first I thought he was crazy, and told him I could do the same kind of workouts at home and save my money. He assured me that it’s more than just working out, but I chose to not let him be right =P. After about a year of denial I finally caved and said I would give CrossFit a try. Just going through the two fundamentals classes I knew this was right up my alley, and something that wouldn’t bore me after a month. My first WOD I believe was an AMRAP With thrusters, bar facing burpees, and dips. Long story short, it kicked my a** again, I was sore for days, and it hurt so good. Something that I hadn’t felt since ending my soccer career.

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

Since starting at WCF I’ve noticed that my clothes fit better, and I am becoming more toned. I never wanted to really drop any weight, just become stronger. With the help of everyone at WCF, from the coaches to my fellow CrossFitters I’ve been able to achieve many of my goals, thus far. Like being able to move more weight safely, and on a consistent basis. I’m working towards goals I’ve never even dreamt of when I thought I was in my fitness prime during my soccer years. I am definitely becoming stronger, and toned… Which are the results that I had hoped for! And I’m just getting started!

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

Taking on CrossFit has been one of the best decisions I’ve made (don’t tell Julian:P). I never thought that I would look forward to working out and almost dying multiple times a week. Not only am I proud of my health and fitness, I look forward to seeing my CrossFit family and spending time with others who share the same goals as I do. Keeping it fun while getting an amazing workout in. Helping each other achieve their fitness goals no matter how big or small they are, everyone is always there to cheer you on, and what an amazing feeling that is.

Please share with us any favorite CrossFit /WCF moments:

I would have to say that one of my favorite CrossFit moments would be when I did a partner competition. It was such a great experience from training for the competition to actually being in front of everyone during the competition. Sure, I felt nervous and nauseous the whole time, but it was definitely something I am proud I did. Other favorite WCF moments would be whenever I am able to set a new PR for myself or RX a WOD. Those little moments mean a lot when it means your that much closer to all your fitness goals.

Any advice for people just getting started?

Give it an honest try, you’ll surprise yourself. Everyone has to start somewhere, and at WCF you’ll have all the support you’d need, and it doesn’t hurt to have fun while working out.

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

I love to play soccer when I can, play with my dog, Graham, and hangout with family and friends whenever I can. I also enjoy working as a nurse, helping to take care of people when they need it most.

Favorite Cheat Meal?

In-n-out :) mmmmmmmmm

Jennifer doing what we do best at WCF...SQUAT.

Jennifer doing what we do best at WCF…SQUAT.



Wow, I never realized how good looking all of us are!!

Wow, I never realized how good looking all of us are!!

We ask a lot of you guys. We ask you for consistency and a 100% effort no matter your skill level. We ask you to be a contributing part of the community in spirit and in dedication to your own practice of better health and fitness. We ask that you to be open to learning not just new/better movement patterns, but to stay open to learning about yourselves in ways you weren’t sure were available to you before. You guys do an amazing job at all of the above. Thank you.

So, what does the staff and coaches require of ourselves? At the surface, we are goofy and have a ton of fun. We really do enjoy each other – and our entire student body — but at our core, we also demand a lot from ourselves. We have set the bar very high in terms of performance and service to our community. We take this very seriously. There is not one coach or staff member here who isn’t always considering how to do things better.

Meetings, discussions, debates, emails, texts, phone calls, team building, developmental training, powwows, brainstorming, and knocking down to re-build … we are constantly at it. We know not to sit on our laurels and put this ship on auto-pilot. It’s too important to us. Too much has gone into it already. And we guard it with the entirety of our selves.

We’ve found that it’s easier to have a ton of fun – which in itself is team building — when the hard work has teeth and integrity. A job well done is always fun!

Thank you for being an amazing community. For you we roll up our sleeves.


Push yourself past your limits today.


Laura, in the zone!

“Excuses are useless. Results are priceless.”


Coaches Christmas Party

Coaches Mariano, Nick, Johnny and me behind the camera!

Coaches Mariano, Nick, Johnny and me behind the camera!

Yesterday, I took my staff out for our very own internal Christmas party. I took them out to the shooting range to shoot some of my handguns and rifles. Then we went out to Lucille’s for some amazing BBQ. As you can see in the picture, we had a blast! But this would not be possible if it wasn’t for all of you. I know that Thanksgiving is behind us, but please allow me once again to say “Thank you” to all of you for being so good to all of us coaches here at Walnut CrossFit. Its because of you that we get to do what we love.


Squats for a Free Subway Ride :)

Delia getting better at the Overhead Squat!

Delia getting better at the Overhead Squat!

How do you get someone to take a new, different action every day in relation to their health and fitness? I’m talking about someone who really doesn’t want to… or at least doesn’t see the need to put in the effort? Is it even possible?

What if you tied it in to money… something that is much nearer and dearer to many people’s hearts than their own health? Could you incentivize them enough to get them to change?

What if it were even simpler – like earning a free ticket to ride the subway in exchange for doing 30 squats?

That’s too simple, right? I mean how much of a difference could 30 squats make? Done every day, that’s over 10,000 squats a year… and for someone who does nothing but work and sit on their butt, that’s huge.

Well, you can actually get a free subway ticket in exchange for 30 squats if you want to… in Moscow (read the article in the link below). Their purpose is to “add elements of sport into daily life”. So this got me thinking, can we Americans do something similar to get our country fitter and healthier?

What do you think?