Walnut Crossfit

Dan swinging some KB's

I don’t want to be late. I don’t want to be late and not know what’s going to happen. What if I miss something? I think everyone else knows how it works. I’m watching the previous class. Why am I here? This looks horrible. They’re in pain. Can I leave now and no one will notice? I wonder if they saw me. I think everyone else knows how to do everything. I’m afraid to ask. Who’s never done a what? What weight do I use? What if I finish last? Oh, I’m going to finish last. I must be the slowest person to ever do this. I thought I was strong. What happened? Who are these people? I think they’re looking at me. I need some coaching. I don’t want any coaching. What if I just run down the block and never come back? Someone is saying something to me. What am I doing wrong? I must be doing everything wrong.

65 yr old Sondra

Meet Sondra… She is 65 and has been crossfitting for over a year. Although Sondra has had two knee replacement surgeries in years past and cannot run or jump, she is able to go in and do a scaled workout.

I believe she attends a CrossFit gym up north. I saw this on another CrossFit gyms Facebook page and wanted to share it with you guys.

She is strong and her quality of life has greatly improved. She is walking proof that functional strength training is beneficial at any age. Is your mom or dad ready to get moving? Have them call us! 909-598-4999

Geoffrey loves Burpees!......yeah right.

Many of you have already heard me speak about this.

CrossFit Monrovia will open at 4pm for warm-up etc with
the first heat starting at 5pm.

Immediately following the afternoon heats will be a mixer party with
margaritas and a taco truck! Also they will be showing the UFC Fight
(Shields vs. Ellenberger). There is no charge for the workout however
we are asking for $20 cash/check at the door if you wish to participate in the
food and cocktails ($10 for kids 15 and under). Please bring cash, as
there will be no adding it to the “Lab Tab.”

We have a lot of new members who may not know what FGB is so here is
an explanation. The workout consists of three rounds of five minutes
each with a one-minute rest/break between rounds for a total of 17
minutes. During each round the athlete will rotate on the minute
through each of five stations, Row (for calories), Wall Ball (20# /
14# to 10’), Sumo Deadlift High Pull (75# / 55#), Box Jump (20”), Push
Press (75# / 55#). There will be a standard male and female lane as
well as a scaled lane.

FGB6 is a fundraiser for The Special Operations Warrior Foundation and
The CrossFit Foundation. If you would like to make a donation you can
go to http://sportsgrants.org/fgb6/index.html for more information.
Over the last five years this event as raised more than $5 million,
not bad for a single day workout from an underground fitness program.
This year well over 1000 CrossFit Gyms and somewhere near 15,000
athletes will participate in raising nearly $2 million.

This event is open to everyone so invite your friends and family, the
more people we can get the more fun! We need an accurate head count
for this event so please RSVP to this email if you will be attending
the evening WOD and/or mixer.

Hope you can join us!

David hitting a new PR(Personal Record) on his Deadlift

Do you have a name for that place that you go in the worst part of the workout? That place that gets really uncomfortable. The place where the little voice kicks in and you really do not want to go there. It is a dark place that is absolutely no fun. Maybe you sense that place, that pain cave, and you stay one step back from it. Maybe you see other people in class and think, “Wow, look at them go.” Or maybe you head right for it. Maybe you forge ahead knowing full well you are going to come out the other side in a heap and you do it anyway.

Great job Chris!

Have you ever noticed HOW you’re thinking when you are happiest? Chances are, you were focused in thought, zeroing in on one thing… like sex, cooking… or a workout. And if this is the case for you, you’re not alone. As it turns out, researchers have found that people are happiest when their minds are not wandering… they are single-minded, focused on one thing and one thing only (When the Mind Wanders, Happiness Also Strays from the NY Times).

Tina getting down and dirty.

What’s really holding you back.

Look, it’s not your lack of inspirational posters. It’s probably not the set/rep scheme you use in the gym, and it’s definitely not your genetics. Make no mistake about it, your limiting factor nearly always resides in the 160+ hours per week that you spend outside of gym.

And what do you think is the most important factor in those 160+ hours? What, in that time, has the greatest impact on your body composition, health and performance? Answer: Nutrition.

Whether you want to gain muscle, lose fat, or just live healthy, the limiting factor is almost always nutrition.

Poor nutrition is what holds you back. And good nutrition is what will move you forward. Good nutrition is what will feed muscle and shed fat. It’s what will improve nearly every health marker you can measure. It’s what will drastically improve recovery and mood, so you can work harder, longer. Good nutrition is what will get you the body you never thought you could have.

Change your nutrition, and you’ll change your body entirely. Change your nutrition, and you’ll quite literally change your life.

Just look at people who have made major changes to their body – and I mean major changes, the type of changes that make people take notice when you enter the room. The common denominator is that they all completely changed their nutrition.

“Well, great,” you say, “I understand the importance of nutrition to my body – and I do want to change – the question is how!”

By: John M. Berardi, PhD, CSCS
Chief Scientific Officer and Co-Founder, Precision Nutrition Inc.

Beverly forgot her shorts and still worked out!

Please be aware that there will be some dramatic Schedule changes for 1 week. There will NOT be any Saturday classes for the next 2 weeks and no class this Monday. There WILL be more morning and evening classes Tuesday-Friday. PLEASE CHECK THE SCHEDULE BEFORE COMING TO CLASS. The changes are now up.

Is it a lack of motivation? Maybe. In my experience, however, the people who actively seek out solutions to their problems have motivation enough. You don’t need to move mountains to get in the best shape of your life; you just need to get started, and everyone can do that. If you can start, you can finish – as long you start doing the right things! You see, once you’ve started to change your body, you don’t need motivational slogans and pep talks. What you need are results. Results are the true motivation. When you’re doing something that works, you just look in the mirror and say, “Damn, I look good – this stuff really works.” That’s it. It’s positive reinforcement of what you’ve been doing, and so you keep doing it. So the problem isn’t lack of rah-rah inspiration. It’s something else.

By : John M. Berardi, PhD, CSCS
Chief Scientific Officer and Co-Founder, Precision Nutrition Inc.