Walnut Crossfit

Meet one of our newest members Kevin.

When I look at my relationship to the things in my life, I can evaluate my level of commitment to them by my willingness to do the dirty work. How much can I handle without complaint, even with a certain amount of enjoyment, the less than glamorous parts (even if only after the fact)? You parents out there know what I’m talking about. The level to which you love that kid in spite of the drooling, runny noses, and poopy pants. Most of you wouldn’t want to put those parts on someone else – they’re an indispensable part of the experience and part of the relationship. It’s hard to take something that deeply into yourself and hate any part of it.

Where do you relish the “dirty work?” Where would you not like to miss even the smallest opportunity to delve deep into the dark recesses, the pain caves, the mindless drudgery? For what do you insist on experiencing the complete whole?

A bunch of us will be in attendance. Please feel free to join us.
www.games.crossfit.com/

George throwing around some heavy weight!

“CrossFit is not dangerous.Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.”

Here are our newest members to the Muscle-Up Club. Way to go Garrett & Justin!

Kalvin throwing the peace sign.

One of the things I love about CrossFit is the camaraderie that comes from doing battle next to your peers… not against, but with. The cheering, clapping and encouraging that takes place as a result during a workout is infectiously positive… EVERYONE wants everyone else to finish… and finish strong. But oftentimes when you’re the person at the back of the pack, in the last group to finish or literally the only person on the floor still working out, the cheering can become a hinderance, a reminder that you ARE last, and can a distraction, keeping you from being able to fully concentrate on the task at hand.

I know, because it’s happened to me, recently. I was the last one still working out… last by about 5 minutes… and people were still there, cheering me on. And I distinctly remember feeling silly… I didn’t need cheering, nor did I really want cheering. I was satisfied knowing that I was last, that I was going to finish, and really wanted to just keep to myself, in my own little workout bubble, and battle it out with myself to the end. I tried to maintain this concentration and focus, but the cheering actually made it difficult if not impossible.

As I’m writing this, I’m starting to wonder what YOU think. Do you like cheering and encouragement right up to the end? Does it depend on the workout, the environment? Does it depend on the place in which you are finishing? When, Why and How much do you like it? I’d love to hear from those of you that regularly finish in the bottom half during a class… as well as our fire-breathers… what’s YOUR take on cheering/clapping/encouragement?

Do I need to say anything?!

Alhambra Police Officer Ryan Stringer

Some of you may have seen this in the news recently. Officer Ryan Stringer of the Alhambra Police Department died this last weekend while on duty. Two of our members here, Ricky and David B., knew him personally. The members and owners of CrossFit La Verne also knew him personally. So in his memory, they will be doing a WOD at CrossFit La Verne tomorrow at 6 pm. I spoke with the owner of CrossFit La Verne and everyone from Walnut CrossFit is invited to join David and Ricky as they do a workout in Officer Stringers memory.

LA VERNE CROSSFIT
906 Palomares Ave
La Verne CA
(909)450-9857

1) Woohoo! It’s that time again. Time to weigh in for all Paleo Challenge contestants. Two more weeks of the challenge.

2) Many of you are still trying to develop your “Kipping Pull”. Above is a video of Kendrick Farris, an Olympic Weightlifter, who is being helped by world class CrossFitter Austin Mallelo. Pay attention to some of the cues Austin gives Kendrick.

Yes, you are looking at the "Athlete of the Month"

I am proud to announce that this months “Athlete of the Month” is Daniel. Daniel has come so far since he’s been here. I admire Daniel, because he is always wanting to lift more, run faster, improve his time on his benchmark WODs, etc.. You will usually find him staying after class and doing some extra lifts or working on his GOATS(movements that need work). I was extremely proud of Daniel, this last week when I saw him do his first WOD that had Muscle Ups in it. Next time you see Daniel, make sure you give him a big pat on the back.

Ryan warming up in his turn-outs

Push Ups in turn-outs are a lot harder.....huh, Ryan!

Ryan is almost ready for the Fire academy

Crossfit in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

- Coach Glassman, CrossFit Founder

CrossFit is HARD! CrossFit will push the physical limits that you did not know that you had. Please make sure that you consult your physician before attempting any CrossFit workout and start slowly, especially if you are new to fitness and this type of training.

CrossFit is not pretty! We don’t care about mirrors, pretty equipment, etc. Get it done quickly and safely is the ultimate goal. We do what works in the most efficient manner to make us better athletes,nothing more or less is needed. If running with my hands over my head wearing pink bunny slippers makes me faster then I am looking for a pair of pink bunny slippers.

CrossFit is truly functional! Our goal is to make you better at doing the multitude of things that you do in life… lift, move, throw, twist, turn, run, jump, pull up, push down, etc.

CrossFit is not specialized sport training!We want to make you a better athlete at everything athletic, the total package, not just one piece of the puzzle.

CrossFit WORKS!

CrossFit does not cater to you!   We  don’t do what you feel like doing that day.   We don’t accept your excuses of why something is this way or something is that way.  SO WHAT!   Life punishes those who only do what they want to.   We tackle what you hate, what you fear the most or what you are the worst at doing.    TACKLE YOUR FEARS AND WEAKNESSES FIRST AND THEY WILL BECOME YOUR STRENGTHS.

CrossFit is constantly varied functional movements executed at a high intensity over broad time and modal domains.   CrossFit challenges you to try new sports and to follow at a minimum, these basic guidelines for nutrition.  Eat fruits and vegetables, lean meats, nuts and seeds, and very few starches and sugars.     let me break this down for you….

Constantly Varied: Yes we vary the workouts so it seems like nothing is the same but that is not true.  There is a method behind the madness while it seems that every workout is completely random.

Functional Movements: Multi-joint compound movements that are applicable to life.    The movements are broken down into 3 categories:

Weightlifting:  moving an outside force i.e dealift, squat, clean and jerk, snatch, thruster,etc.

Gymnastics:  moving the body i.e. air squat, pull up, push up, muscle up, box jump, dip, etc.

Monostructural:  typical “cardio” i.e. running, swimming, rowing, biking, etc.

High Intensity: We walk the fine line between high intensity and the degradation of form that comes at that intensity.  We do not allow dangerous form for speed at any time.

Broad Time and Modal Domains: Some workouts are based on a task priority(accomplish the goal).  Other workouts are based on a time priority.(do as much as you can in x amount of time) By varying the priority, it enables athletes to get comfortable attacking any workout.