Walnut Crossfit

Kevin on a Medicine Ball Run

This months HERO WOD will be changed to this Saturday at 9am. Normally we do these the last Saturday of the month at the 9am class. But we will most likely be closed Saturday August 27th, due to our “End of Summer BBQ” taking place that day.(there will be a WOD before the BBQ for those that wish to get a workout in)

HERO WOD’s are workouts we do in memory of individuals who died in the line of duty who were in the military or in Law Enforcement. These are VERY, VERY hard workouts! The 8 am class will be a normal CrossFit WOD. It’s the 9am class that will get their butts handed to them.

Darlene showing off her Handstand on vacation

Here is a great picture of Darlene on vacation showing off her Handstand. She just finished doing a WOD(workout of the day) with Hector & Erica, who are also Walnut CrossFit members, and decided to work on her handstands.

If you ever feel the urge to show off your new found strength, stamina, flexibility, etc., while on vacation or party or where ever……take a picture of it an d send it to me. I would love to post on OUR website.

Way to go Darlene!

Marty doing what Marty does best......lift heavy things. 185lb Overhead Squat

When I started CrossFit, about three years ago, I was looking for a place to hold me accountable and hold me to a higher standard. I knew I wanted those things, but I also knew I struggled when I tried to achieve those things on my own. Sure, I was also seeking someone to teach me the intricacies of Olympic lifting and gymnastics, but those were just the devices to help me toward the bigger goal of intensity and performance. I knew I had to show up or it would be noticed. I knew I had to have good form or I would be called out. I knew I was going to have to ignore my “little voice” and listen to the coach’s voice instead. On my own, I might have talked myself out of all sorts of things, but with the support of a coach and a community, I achieved things I did not even know were possible for me.

What is it that YOU get out of working out as part of a group, as part of this community, that you could not get on your own?

Summer BBQ

Come one, come all! Please join us for an End of Summer BBQ on August 27th. Many of you have already committed to bringing goodies to the BBQ, such as chicken, veggies, deserts, forks & knives, etc.. I will be bringing a couple kegs of beer(any suggestions).  There are still many items we need for our BBQ. So please feel free to add your name to the list in the reception area at Walnut CrossFit. Rosie, is organizing this, so if you have any suggestions, recommendations or can bring a BBQ, tables, chairs, etc.. please feel free to call her.

PS-There will be an “Optional” WOD before the BBQ.

Frank on the run!

As we go through our normal days, most of us, caught up in the hubbub of work/family/events and the daily grind, don’t take the time to stop for a moment to think about how we are grateful for the people in our lives. I’d like to throw it out there for today. Give it a shot. For every person you see and/or interact with, take a moment to consider how and why you are grateful for their presence in your life. If you really want to play big… don’t just think about it to yourself… share it with them… tell them. Practice gratitude – live and in person.
To each and every one of you… Thank you… for your continued presence in my life… were it not for you, our community, my life would be missing a huge piece. You make insanely hard workouts tolerable and even fun, you make stretching and mobility something I look forward to, you make getting out of bed at 4:00 am twice a week something that I ‘enjoy’, you help to keep me moving in the right direction simply by showing up, you bring a realness and a sense of purpose to my life, and you hold me accountable to a standard way above and beyond what it would be without your presence. For this, I am grateful.

1. Start with the feet about shoulder width apart and slightly toed out.

2. Keep your head up looking slightly above parallel.

3. Don’t look down at all; ground is in peripheral vision only.

4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.

5. Keep the midsection very tight.

6. Send your butt back and down.

7. Your knees track over the line of the foot.

8. Don’t let the knees roll inside the foot.

9. Keep as much pressure on the heels as possible.

10. Stay off of the balls of the feet.

11. Delay the knees forward travel as much as possible.

12. Lift your arms out and up as you descend.

13. Keep your torso elongated.

14. Send hands as far away from your butt as possible.

15. In profile, the ear does not move forward during the squat, it travels

16. Don’t let the squat just sink, but pull yourself down with your hip flexors.

17. Don’t let the lumbar curve surrender as you settle in to the bottom.

18. Stop when the fold of the hip is below the knee – break parallel with the thigh.

19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.

20. Return on the exact same path as you descended.

21. Use every bit of musculature you can; there is no part of the body uninvolved.

22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.

23. At the top of the stroke stand as tall as you possibly can.

Nathan giving the thumbs up!

Here is a little something John, one of our members here at Walnut CrossFit, put together recently. If you wish to read more of John’s blog’s, you can go to:

http://wodjourney.typepad.com/my-blog/

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I will assume that we have all heard the phrase, “It takes a village to raise a child.”

As I was sitting with my friends and fellow volunteers at the 2011 Crossfit Games, never did this ring so true to me.  I can remember starting my intro WOD and feeling embarrassed, depressed, yet motivated at the same time.  I can remember the words of encouragement that I received from my box mates.  I can remember my coach talking to me.  He continually offerd advice and direction.

As I have improved over the past few months, I seem to have more questions and a larger desire to try and figure this Crossfit thing out.  I have met Crossfitter’s from all over the country, and they all have one major thing in common.  They have all taken the time to talk to me about Crossfit, and explain their motivation and various techniques in different movements.

I have watched countless hours of video to try and get an insight into what Crossfit is all about.  I have read numerous articles and tried to study what makes certain individuals successful in Crossfit.

The same theme continues to jump out at me in my quest for knowledge.  There is an abundance of people who are willing to help and share.  There are hours upon hours of video demonstrating Crossfit movements.  There are thousands of articles that help to explain and try to motivate us to get off of our ass and work hard to become a better Crossfitter.

Now we all have a different idea of what it takes to be a good Crossfitter.  Some people judge it upon the amount of, “heavy shit you move.”  Some people judge it upon how well you do on the bench mark WODS.

For myself, I judge it upon making no excuses and just showing up.  I judge it upon living the healthy lifestyle that a Crossfitter should, and always striving for improvement.  I judge it upon competing against yourself and trying to improve on the amount of “heavy shit” you can lift, and the times on your bench mark WOD’s.

Every Crossfitter is differnent, and their abilities are different.  But the one constant is that ”Our Village” is hear to raise us and make us the best Crossfitter we want to become.  We need the support from our peers and mentors to become better and to stay focused.  We need “Our Vilage” to teach and push us.  We need “Our Village” to lead by example.  We need “Our Village” to become better.

All Crossfitter’s can live in “Our Village” if they so decide.  It is a choice that each Crossfitter needs to make for themself if they want to improve.  “Our Village” has an abundance of resources, but it is up to us to not quit and to take advantage of these resources.

I know that for myself and my family, since we have become part of ”Our Village,” our lives have become much better because of it.  Don’t be afraid of what is in front of you, because I believe that “Our Village” will be there for you and support you through your journey.  You just have to want to be part of ”Our Village.”