Walnut Crossfit

Darlene looking great on her dips.

Monday March 14-Friday March 18th
All WODs(Workouts of the Day) will be designed for individuals who have never done CrossFit, or for people who don’t workout regularly. So bring a friend or family member who may be interested in CrossFit or who may need to get into shape. They will get to train with us for FREE for an entire week. The more the merrier.

Karla getting better at the Split Jerk

Why do you train? There is a very good chance that if you’re reading this, you are NOT going to be competing in the CrossFit Games (considering that a measly 0.8% of the athletes that compete in sectionals actually made it to the games). So, if you’re not going to the Games, then really, why bother putting in all the effort? I mean CrossFit is H-A-R-D… ridiculously hard. And if you’re not competing at an elite level, then what’s the point?

For me, the point is to see what I’m made of. A long time ago, I fell in love with the idea of trying to figure that out…Here’s the thing…

I definitely don’t love training. I can just as easily sit around, watch movies, surf the net and watch TV for weeks at a time, as I can go to the gym. So the way I look at it, is that every time I work out, I “get the opportunity” to see just what I’m capable of doing. Strange perspective, huh? “Get the opportunity”… to put myself through agonizing hell, torture, pain, discomfort. “Get the opportunity”… to suffer, sweat, bleed, puke, agonize. “Get the opportunity”… to persevere, find a way, to show up in spite of the fear, to dig deeper than I thought I was capable, to finish, to really see what I’m made of! I also get the opportunity to to work out with my friends, to compare my fitness/strength/work capacity with others, to support other people in our community.

That’s my perspective that allows me to keep coming back and loving the process. What’s yours?

Here’s a great video for those of you looking to get or improve your Kipping or Butterfly Pull ups. If you want to improve your Fran time or any WOD with Pull Ups for that matter, this is a must. Although, that doesn’t mean that we neglect our strict Pull Ups. Remember, we are CrossFitters….we’re freakin’ good at everything!

Here’s a video of Andrew, once again, showing us why he was last month’s Athlete of the Month. Karla also made a small cameo at the end.

Knee 2 Elbows for John & Bob

Congratulations to those who weighed in yesterday. For those of you who have not weighed in yet, tomorrow is your last chance.

1) Today are weigh-ins for the 6 Week Paleo Challenge.

2) Here is another great video I found, that reinforces why we believe so strongly in a Paleo Lifestyle. Enjoy!

Darlene and Charlee jump roping

How familiar are you with the movements that we do in our workouts? Many of you know what a clean is, for instance. But how well do you actually know the movement? Could you give 3 easy cues that would get someone unfamiliar with the movement to perform a reasonable version of it? Could you describe it in one sentence? You may find that being unable to answer these questions about a movement is your block to being able to perform the movement well. See if it makes a difference to get intimately familiar with a movement you struggle with rather than just pound away at it workout after workout. You may find that the ability to teach it could be the breakthrough you are looking for in your own performance.

Andrew enjoying the cold rain after his WOD(Workout of the Day)

Our 6 week Paleo Challenge is coming to an end. Final weigh-ins will be this Monday and Tuesday. Be ready to strip down and shout “Alleluia, I’m free at last”….of those bad eating habits.

Also, remember our Paleo Challenge after party is Friday March 4th at 7 pm at BJ’s in the City of Industry. We will be enjoying all the Pizza, Pasta, Salad and drinks we want for $20. This is to reward ourselves for a job well done, enjoy each others company outside the gym and to reward the winner of the Paleo Challenge. Give your $20 to Coach Rob ASAP to reserve your seat.

Everyone say hello to Chris

Everyone say hello to our newest member Chris. Chris has been CrossFitting at home for some time now. He is currently attending Whittier College as an undergrad. He has his Level 1 CrossFit Certification and will be interning with us. Welcome aboard Chris!

Nancy, Becky & Frank doing Ring Push Ups

When it comes to developing a new skill, the only way to “get it” is to practice. You’re not going to hear much about practicing when you head to your local  Bally’s or 24HR gym. In the “normal” fitness world, nothing requires practice, because typical movements on most weight equipment and machines are not challenging. They’re designed that way – they’re not supposed to take skill, and you not supposed to have to think or practice.

Contrast that with CrossFit. I don’t remember the last time we posted a workout when some sort of body-awareness and movements skill was NOT required. Very often, the biggest challenge when getting started CrossFitting is learning how to do the movements proficiently enough so that you can actually do them during a workout.