Walnut Crossfit

Many of you have been asking when we would be carrying another T-shirt for our box. Well…..here it is!

Our New Tee

There will be a mens and women’s tee. The picture shown reflects the front and back of the tee. The saying toward the bottom of the picture will be on the back of the tee.

We will be placing an order on February 10th. So get us your orders and money before then. T-shirts are $23 each. Buy one to work out in and another for da club!

Chris knocking out some Handstand Push Ups

“Strong people are harder to kill than weak people, and more useful in general.”

Mark Rippetoe

Garrett getting better on his Muscle Ups!

Remember, that our first 2 week Weigh-In will be this upcoming Monday & Tuesday for those taking part in the “Body Transformation Challenge”.

Everyone taking part in this challenge deserves a big pat on the back for wanting to make changes in their diets and physique, regardless of what the scale says. You guys rock!

The Muscle Up is one of the hardest movements we utilize in CrossFit. Many of you have been trying for quite some time to get your first one.

A few days ago we did a workout called “Nate” that required Muscle Ups in the WOD(workout of the day). So we always give people an opportunity to get their first Muscle Up before workouts like Nate. Here are videos of Roger and Ricky getting their first Muscle Ups.

Have you ever asked someone for guidance and had them suggest something that you immediately, without a moment’s hesitation say “no chance!” to? You know that it falls outside of the scope of what you currently consider right, acceptable, workable or possible. I’ve become interested in the notion of being “willing to want to” and how it may be the key to opening doors and opportunities that have been up until now unavailable. I don’t mean by this that I’ll just say “yes” to everything that comes my way, only that I am willing at least to consider it — that I’ll entertain it no matter how nutty it might seem at first.

January's "Athlete of the Month"...Magaly

Magaly has about 1 more week of being “Athlete of the Month”, before she transfers that title. Until then, I want to share some more of her success stories. Last week we did a really rough workout called “Kelly”. Kelly is a grueling 5 rounds of:

400m Run

30 Box Jumps at 20 inches for females

30 Wall Balls at 12lbs for females

Magaly, has done this WOD, three times in the last 7 months. Every time she has done this WOD she has increased the weight on the Wall Balls by 2 lbs and on the third attempt at Kelly, she went from a 12 inch box to a 20 inch box. Below are her dates and stats for Kelly. At this rate, Magaly will be one of the few females at Walnut CrossFit who can do Kelly as Prescribed(Rx).

June 20, 2011 2lbs, 12 inch box

November 9, 2011 4lbs, 12 inch box

January 19, 2012 6lbs, 20 inch box

Why is Magaly, constantly improving? Because she is constantly coming in.

Consistency is your best friend in CrossFit.

Last week at this time, thirty-some individuals,  registered themselves for our “Body Transformation Challenge”. These brave individuals subjected themselves to having their weight, body fat percentage, and shirtless pictures taken of them by the coaching staff here at Walnut CrossFit. Most individuals did not enjoy this process. The feeling of uncomfort and  embarassment was on the face of many individuals while going through this process. Yet at the same time there was talk of a “new me” on the way. Many individuals shared how tired they were of looking the way they did. Many shared how they want to go to the beach this summer and want to wear a bathing suit.

So let’s cheer and support these brave individuals as they try to establish new eating habits. This journey is hard and they will need all the support you can offer!

“I didn’t say it would be easy. I said it would be worth it”

Andrew

As most of you know, this is Andrew’s last week with us. He will be leaving to the military next week. It is going to be VERY hard not to have Andrew here with us as part of the coaching team. Andrew, is one of the most dependable, honest, hard working, intelligent, and caring individuals I have met. I am going to miss you dearly brother. Godspeed Andrew.

(Sorry I couldn’t write more. I didn’t realize how emotional I would get writing this)

Please join us tonight(Friday) at the Yardhouse in Brea at 7pm to wish him good luck and to thank him for being part of our box and lives!

82 yrd old 1Rep Max at 153lbs

I had to show this to you guys. Freakin’ amazing!!

CrossFit at any age.