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


Do we care?

Recently there has been a bunch of articles and news stories coming out about the dangers of CrossFit. They paint us all with a broad brush of bad coaching, bad programming and an elitist attitude that we are the end all, be all of the fitness world. And the community at large gets upset and outraged.

I pose the question, why do we care? Should we care about what the rest of the world thinks when it comes to this workout program known as CrossFit?

Here at the Walnut CrossFit, we strive to put all those fears to rest. We see the articles and know that they are out there, but we really just don’t want to give them more credit or time than they deserve. The reason? We put an emphasis on the right things, and an emphasis on doing things the right way.

But the other thing that we do at Walnut CrossFit is look at what is good in several areas of fitness. We have built a team of coaches that know more than just CrossFit. They are passionate about health and fitness and not just about CrossFit. They are constantly learning about how to improve performance through nutrition and developing the proper mindset. The coaches take the elements they are passionate about and are constantly looking for new ways to teach and grow. The coaches that we have at Walnut CrossFit care about coaching and that makes a huge difference.

Should we care about what the rest of the world thinks about CrossFit…not really because we are MORE than just a CrossFit affiliate. Our goals are bigger than just being good at CrossFit. We desire to build a community of people that are committed to healthy living and healthy lifestyles. We desire each person that expresses interest in training with us understands who we are first and that we have their best interest at heart.

From the top down, we are a group of people that cares…it just might not be about what the rest of the world is saying!

  • AMRAP/8
  • 5 Deadlift(225#/155#)
  • 8 Bar Facing Burpees
  • 5 Pull Ups
  • AMRAP/8
  • 5 Push Press(135#/95#)
  • 8 Bar Facing Burpees
  • 5 Pull Ups


Exercise Your “Show Up” Muscle


“Remember, that we are working on developing your “Show Up Muscle”. What’s that mean? It means that every day, in spite of how you’re feeling and all the other things going on in your life, that allow you to make the excuse “I’m too busy”. You need to practice SHOWING UP for yourself. It almost doesn’t matter WHAT you do… what matters is that you DO – take action.

Think of it like this… you’re on an outdoor journey/expedition, with a group of people… and the only way you get to your checkpoints each day (and ultimately your destination) is by doing the simple, often mundane tasks that move you forward down the trail – pitch campsite (tent, sleeping bag, food, clothes, fire, stove) take care of your feet, boil water, cook meals, strike campsite, load gear into pack, carry it to your next destination… all this – day after day after day. Those tasks are not fun, in fact, far from it. And yet the satisfaction you get from doing them helps your survival and continuation of your expedition.

That is literally the description of the journey to elite fitness.

One thing you may find… as you focus on the daily, often mundane tasks like eat, sleep, exercise, mobilize, or any of the things that jump into your mental to do list when you think of your health and fitness… that your destination becomes less important than the steps you take every day to move forward. As I like to remind myself, the joy is IN the journey, not in the destination.

What are the things that you are committed to doing, day in and day out that have either given you the results you’re proud of over the past few years, or you can tell are going to give you the results you’re looking for?

  • A- 3rds 150m Run, 10 Overhead Squats(PVC)
  • B-For Time:
  • 4 RDS
  • 300m Run
  • 6 Overhead Squats(95#/65#)
  • 6 Power Snatches(95#/65#)
  • C-Overhead Squat
  • 3-3-3