Walnut Crossfit

Just a reminder that there is no class this evening from 5-7. We are having morning classes(6, 9, 10am).

A couple of months ago when the CrossFit Games were going on at the Home Depot center, Reebok had put a booth that you could sit in and share your CrossFit story. John’s story was one of those selected to be shown to the public. Take a peak!

Just a reminder that there will not be any evening classes this upcoming Monday(Halloween). There will be morning classes.

6am Open
9am Open
10am Open

5pm Closed
6pm Closed
7pm Closed

Say hi to Alex.

Everyone meet Alex. Alex is new to the Walnut CrossFit family. Alex graduated from Cal Poly right down the street and now works in Public Accounting. He played water polo in Junior College and has played the drums for the last 10 years. Before CrossFit, Alex was going to your typical Globo-Gym(Bally’s/24hr Fitness) and doing some running on his own. He wasn’t getting the results he wanted and didn’t care much for the atmosphere at these locations, so he decided to give CrossFit a try. He heard about the amazing community that CrossFit is and stated that he wanted to be around others who are reciprocating commitment and hard work. You guys are always so great at welcoming new individuals to our little box. So please join me in welcoming Alex to Walnut CrossFit.

Welcome to the family Alex!!

David getting better at his Muscle Ups

Just a reminder that this Saturdays 9 am class will be our monthly HERO WOD. These are more grueling and tougher than our normal workouts. The 8am class will be a normal workout.

We do these workouts in memory of individuals in Law Enforcement or the military who died in the line of duty.

It’s been a while since I’ve celebrated the majesty of deadlifting.

Picking stuff up and putting stuff down is as fundamental a life skill as you can get. Dr. Ken Leistner, once said “Life is easier when you’re strong.” Strongman Jón Páll Sigmarsson, also said “There is no point in living if you cannot deadlift.”

The fact is, deadlifting makes you strong all over. Savage and functional, what’s not to love? Deadlift for high reps, deadlift for low reps, just deadlift. Your body will thank you.

Anything that has bacon on it, gets my vote.

This is a fantastic meal or mid-day snack. I would have a small serving of fruit and a VERY tall glass of water with this. I had a couple while they were warm and a few this morning cold. You will need a little patience peeling all those eggs. Everything else is easy.

GOBlin Deviled Eggs (Goat Cheese, Green Onion & Bacon)

Ingredients

1 dozen eggs, hard-boiled
4 oz goat cheese
pinch of cayenne
salt
2-4 T mayo
2 green onions, sliced very thin
approx. 8 oz bacon
Method

While the eggs are boiling, cut your bacon into thin strips (widthwise) and crisp them up in a saute pan over medium heat. When the eggs are done, peel & cut them all in half (lengthwise). Scoop the yolks out into a medium bowl. Whisk together the yolks, goat cheese, mayo, cayenne and salt. Using a small spoon, scoop some of the mixture back into the egg white. With an offset spatula, smooth the top–the goal here is to make it look like the yolks were never taken out of the whites. ← I think this looks nicer for presentation, you don’t have to do it–but it’s definitely more portable this way. Sprinkle with bacon and green onions.

WaaaaLaaaa!!

Don’t get that pull-up? Fail that clean? Botch that muscle-up? Can’t lift much on your Deadlift?

No one’s going to love you any less because you screw up at CrossFit.You could be the world’s worst CrossFitter EVER. Horrible, wretched, pathetic attempt at an athlete and . . . life will go on. Here’s hoping that’s not you, but so what if it is. CrossFit isn’t only for the perfect. CrossFit is for f***-ups too. Seriously. Come play on my team: Team We Don’t Give a S***. We’re here so you can get better. You don’t have to start at perfect, you start wherever you are — and then you get better. CrossFit makes people better.

People ask all the time: “What would you do if you knew you could not fail?”I never liked that question: it’s stupid. We don’t have a magic wand. You’re going to fail. So what. We’re not going to love you any less.

So just go CrossFit. Or Zumba. P590X. Flag football. Join a bocce league. Something. Just get off your butt. All of  life gets better when you do.

Fakes, Imposters, Wanna Be’s…
Over the past couples months we’ve noticed a number of places doing CrossFit-esq like training, but not calling it CrossFit. Such examples as cross-fit, tabata training, using rounds or AMRAPs, and the list goes on and on. They don’t call it CrossFit because they want people to think there original, and/or don’t take the time to truly understand all of CrossFit’s methodoligies. Why might these places be doing CrossFit style or pieces of CrossFit in their workout program? Because we’re the best, CrossFit is the best! We don’t omit anything except for the garbage you don’t need, i.e. shinning machines and bagel Tuesdays. We don’t have gimmicks or pretend to be something we’re not. We’re CrossFit, and damn proud of it! Your training with us makes you multidimensional, not single-dimensional which so many people fall victim too. You, we, us are CrossFit the most versatile, challenging, inclusvie, scaleable program on the plant. And we’re damn proud of it!

I thought this was a great story, so I wanted to share it with you guys…….

It’s February 2011, Danny (my husband) and I are sitting at home watching TV and surfing the internet. This was kind of our “norm”. I don’t know why it is once you are married for a while, you become complacent and “let yourself go”.  Danny will tell you that is was all my fault, I cooked too many good meals throughout the years.  I on the other hand will say “life got in the way”.  Working full-time, raising children, taking care of a husband/3rd child, and maintaining a home is no easy task. In reality all are really poor excuses.

From CrossFit !Q in Florida

As I surfed the internet I came across a special rate for one month at CrossFit iQ. I told Danny we should try it.  We both figured what did we have to lose (ummm..besides weight, lack of self confidence,  etc.).  We thought we would do it for a month and probably go back to our “norm”.  Boy were we wrong!

Our mistake was watching the videos online of what CrossFit iQ was all about.  I thought to myself, this program was boot camp on crack, to say the least. We remember our first day coming to class.  I will admit (Danny is too manly to admit) it was scary.  The WOD was KB SDHP, ring rows, burpees, and singles.  And to whoever is reading this and have never done CrossFit, yes that is the same feeling we had. It was like we stepped into another planet except for this planet was full of lean and strong people. The first day was very overwhelming but we got through it.  The next day we were sore and beat up but guess what…we came back for more.

Now almost 8 months later, I still get butterflies before I come in.  We are absolutely ADDICTED to CrossFit and what it does for us.  No more “yo-yo” diets either.  With the help of Nicole, Danny and I have embraced the Paleo lifestyle with open arms.

With the help of CrossFit iQ and a lot of blood, sweat, and tears (yes, I said tears) Danny and I have managed to lose over 160 pounds.  I also have been released from taking blood pressure medication that I was dependent on for the last 5 years.  We are two different people discovering new things about each other daily.  Our life has been transformed completely and we have never felt better. Our daughters are also reeking the benefits of their new and improved mom and dad.

Our journey with our CrossFit family is just beginning.  We cannot wait to see how much more we can push ourselves mentally and physically.  Thank you CrossFit iQ for helping us find the life we should have had a long time ago.