Walnut Crossfit

Fight Gone Bad T-shirt

Yes, they have womens’s sizes! Remember I need your sizes and money for the t-shirts by Friday.

Here is the address:

West Covina Fire Station 2

2441 East Cortez, West Covina.

We will have check in from 7:00am to 7:15am Warmup from 7:15 to 7:30 They will try to start the first group around 7:30

 They will have 3 to 5 stations. They will range from beginner to advanced levels.

They will keep running the groups through until everyone has participated.

When did you get hooked on CrossFit? For me, I knew I loved CrossFit from the first workout. But what I was really sold on, was what it was doing for me from about three months in, when my Brazilian Jiu-Jitsu teammates came to me and started asking what I was up to. They had noticed I was becoming stronger, faster, and leaner. From THAT moment, I was hooked. I thought, okay, not only is this stuff seriously fun and challenging, but it’s really doing something, too!

What really hooked you into CrossFit – was it a particular workout? Was it an improved ability at your sport? Was it losing weight? Was it the community cheering you on at a Challenge? What made you realize, THIS is it!

Big Gabe & Hector on the OH Squat

Results Board for Monday Sept 13

I was thinking the other day and I began to wonder…if I had to choose between health and wealth – like there was some sort of metaphysical condition preventing having both – would there even be a competition? Sure I’d miss ever becoming wealthy, but for me that in no small way compares to the kind of impact a lack of health has on life. Could any amount of money ever make up for a lack of vitality or physical well being? There is a certain kind of freedom in both, for sure. But does real health transcend any monetary value?

Fight Gone Bad T-Shirt

Many of you are already aware of the Fight Gone Bad workout that we will be doing at the West Covina Fire Dept. For those of you that are not aware of this event, please join us for this fun and awesome event the morning of Sept 25.(even if you are not a Walnut CrossFit member) The West Covina Fire Dept. is asking for $25 a T-shirt or 2 for $40. All proceeds will go to the Wounded Warrior Foundation. Please let me know what size you would like to order and  give me the money ASAP. If you can not attend the workout, you can still purchase a t-shirt. Thank you in advance for your participation.

West Covina Fire Station 2

2441 East Cortez, West Covina 

Check in is at 7-7:15 a.m.

Tricia, Johana, Darlene & Mighty Marty

 FDS = Fun Deficiency Syndrome = the absence of fun = depression. According to the authors of The Perils of FDS from H+ Magazine, fun can be “scientifically reduced to two distinct variables: risk & reward – risk is the key to maximizing the impact of reward to produce fun.” They go on to say that someone that has FDS is either depressed or on their way there, and the natural cure is to chose more activities that involve risk in order to maximize the reward and increase the fun factor.

Reading that, I started thinking about CrossFit and the fact that there is risk with every workout, it’s built in. I can’t remember the last time I started a CrossFit workout and didn’t have some sort of adrenaline rush/fear response prior to the start of “3, 2 1… GO!” And thanks to the risk, the reward that comes after tackling a CrossFit workout is huge – and with it comes the post workout euphoria, and the feeling that CrossFit is indeed “fun”! Based on this, could CrossFit be, among all it’s other benefits, a natural anti-depressant? Thoughts?

Can You Cheat Death Chart

Do you find yourself wondering if doing CrossFit is enough to extend your lifespan? Are there other things in your life that may be torpedoing all of the good work that you are doing here? I found this chart on some of the things that have positive and negative effects on your longevity. Are there some habits that you could add or drop that would make a difference?

And no, if you have a centenarian relative and you do the crossword, you cannot take up smoking…

Full class again

Yesterdays leader board

I’m currently injured… I injured my right wrist and right ankle while sparring in Jiu Jitsu a few months ago(yes, they are still bothering me). And… I am still CrossFitting 3-4 times per week. Now, I am very particular about what I will and won’t do – and when I know that a movement in a prescribed workout is going to aggravate my wrist or ankle, I substitute in a different movement. The point is, I still find a way to train… even if that only means stretching and flexibility.

What do you do when you have an injury? Do you let it stop you? Do you use it as an excuse for not working out? Or do you find a way to make it happen? You’d be amazed at what you still CAN do when you’re injured. Thoughts? Comments?

You Choose

Today is it… it’s the first day of the rest of your life. I’m sure you’ve heard that before, probably many times, but have you really stopped to think about it? It’s the FIRST day… remember your first day of school each year? How did it feel? I know that for me, each year, I spent the weeks before in both disappointment that the summer was over, and excitement to start the new school year. I was always a bit scared, nervous and unsure, anticipating what would unfold in the upcoming months. At the same time I felt alive, awake, present, confident, curious, hopeful, and full of wonder.

Here’s the question – if today is the FIRST day of the rest of YOUR life, how do you feel? If you already know what is going to happen, how you are going to be, have no reason to be unsure or nervous, and nothing to wonder about; you’re probably not feeling very excited, awake, present, our curious… Can you rid your mind of “already knowing” so that you can at least get some of that back?

Our newest member “Robert” on his intro workout, in the video above.

Mirriam-Webster defines “intensity” as 1 : the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling.

That sounds like CrossFit to me. But, ask yourself this, are you REALLY going at your max intensity in your workouts? There is a way to show up that looks like full on raw intensity, regardless of your fitness and skill level, and then there is a way to show up that looks like letting yourself a little bit off the hook. Maybe you ate junk food or went to bed late, maybe your legs are sore, or your shoulder feels funny. Maybe it’s an exercise that is just not your “thing.” Sure, your workout results may vary depending on your nutrition and recovery or your skill set, but YOU have control over how you show up mentally. Maybe you got two hours of sleep, ate Dodger Dogs for dinner and your least favorite exercise popped up today, but you can still go as hard as possible – however that looks for you. Or…you can let yourself off the hook and pass up an opportunity to grow. So, the question is — are you in it 100% every day?

Please remember that the training facility will be closed today. Have a great day!