Your the boss of your summer!


I realized today that summer is here… it’s REALLY here. Swimming pools, camps, long days, days at the beach, family vacations, summer sports, gardening, super fresh fruit and vegetables. And since I have a 6 & 8 year old, I also know exactly when summer ends… and it’s really, truly not that far off (in 3 weeks when school starts back up)… especially if you haven’t taken the time to think about the things you want to do this summer.

I know exactly what I’m up to this summer: wakeboarding, ocean swimming, tons of Jiu Jitsu, stand-up paddle surfing, gardening, and taking a couple family vacations.

Make sure you come in and train hard so that you can go out do all the things you want to this summer with all the energy, and vitality you will need to attack them…unless you plan on just relaxing on some white sandy beach some where :)


Going Somewhere?


Where are you headed with your health and fitness?

Do you have any idea?

If you don’t know, where do you expect to end up?

If you don’t know or have any idea, lets put a plan together for you with some specific goals and deadlines.

I’m just a phone call, text, or email away…or better yet, walk into my office:)


Quote of the week.

Matt from this last Saturdays class!

Matt from this last Saturdays class!

“Do what you can, with what you have, where you are.”
-Theodore Roosevelt


Its all in your head


Sometimes the pain leading up to something is worse than the actual something. Getting up the nerve to call a girl and ask her on a date. Waiting for the meeting with your boss. Picking the right time to have a “talk” with your significant other.

…or waiting to do Fran, or Cindy, or Murph.

You know it’s probably not going to be as bad as you think. In fact afterwards you might feel a sense of relief, a release of pressure, and maybe even joy at an unexpected positive result.

Often the torture we inflict on ourselves is far worse than the actual event. Some of  you do this in anticipation of coming to class. Has class ever really been that bad? Or is it the story in your head that’s horrible, long and drawn out, and hard to endure. The story you’re concocting is the real suffering. That suffering lasts all day leading up to class. Class is actually pretty short. The workout even shorter.

Quit torturing yourself and just show up.


The Action Takers


We’ve all experienced at one point or another in our life the huge gap between having a good idea, and taking action that leads to results. Take the food you eat for example. It’s probably safe to say that all of us at one time or another have had the idea to ‘EAT MORE VEGETABLES’. Right? Be honest… unless you’re a vegan, there is a very high probability that you’re not eating ‘enough’ veggies.

Now, it’s one thing to have the idea. It’s quite another to set an intention and take action. That is exactly what a group of researchers studied and published in the British Journal of Health Psychology. They studied the likelihood of people to take action (working out) and get results based on three different groups – a control group, a motivated group and a motivated group that was intentional about creating an action plan.

You know what they found? The people in the group that set the intention and created an action plan were 3x more likely to follow through and be in action!

So, do you wanna eat more vegetables? Do you REALLY want to eat more vegetables (and this works for ANYTHING you want to accomplish)? Try filling in the blanks in this sentence…

‘Next week I’m going to eat ____ meals on ____ different days that are composed of at least _____% vegetables’.

And if this sentence doesn’t work for you – write one that does… for anything you want to accomplish. Lets hear your sentences in comments (CAUTION, this really will work, so if you don’t really want to be in action, don’t write a sentence!)




Anything special about this Tuesday, July 21st? On top of the fact that it’s another day that you get the opportunity to wake up, breath, drink coffee, it’s also a day that you get the chance to “Just Show Up”. See you at Walnut CrossFit!


Hero WOD today-PK

Here is a photo of Capt. Andrew

Here is a photo of Capt. Andrew

Today we are doing a Hero WOD called PK. For those of you who don’t know what a Hero WOD is, its a WOD named after someone in the military, law enforcement or fire fighting, who have died in the line of duty. So when you do todays WOD, remember that we are doing it in memory of some one who gave their life for a greater cause.

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.