Walnut Crossfit

Everyone wants to do Butterfly Pull Ups, but can’t seem to develop them. Here is a great video I found that will help.
Learn how to do the Butterfly Kipping Pull-up from Jeremy Kinnick. We recommend that you have 5 strict pull-ups and regular kipping pull-ups before attempting to learn butterfly using this method.

This video is also posted under the new “Technique” tab on the website.

This is probably the best video I’ve seen about what the Paleo Diet is, why grains are bad for you, etc.. Many of you that train here, have already adopted a Paleo Diet or have begun to, and are seeing tremendous results in weight loss and increase in energy levels. The individuals who did the best on our Body Transformation Challenge, utilized a Paleo Diet. If you wan to learn more about the Paleo Diet, you can purchase Robb Wolf’s book, The Paleo Solution at any book store or you can pick one up here at the gym. Or if you want to dive right in and start cooking Paleo meals, I highly recommend Sarah Fragoso’s Cookbook, Everyday Paleo. This can also be purchased at any bookstore or here at the gym. Enjoy!

It’s time! Time to weigh in and show how far you have come or haven’t come for those participating in the Body Transformation Challenge.

For those of you who have not had a chance to try our Bootcamp class with Coach Ernie, please get in here today at 10am. We had a great turnout last Saturday and are expecting to have another one today. There will be a regular CrossFit class at 9am with Coach Rob.

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My CrossFit journey started around two years ago while I was on my way to 24 hours fitness and saw a sign on the side of the street that said CrossFit training. A day later I called the number on the sign and have been with Walnut CrossFit since.

I was 47 at the time and thought that there was no way I was going to loss my body fat since we all know women’s metabolism slows down around age 40. Heck I was 47 so my metabolism was really slow. Well Coach Robert told me I was wrong and I was skeptical to believe him. I hate to admit it but at the same time love the fact that he was right.

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My body started transforming with my CrossFit workouts, but I really saw a transformation when Coach Robert had our first Paleo Diet challenge. That is when the definition in my arms and abs really started to take shape. I can honestly say I am more confident in myself at age 49 than I was in my 20’s and 30’s and I owe it to CrossFit training, Paleo Diet/clean eating and Coach Robert.

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Have you ever set out to create something brand new for yourself? A project, a goal, a challenge, a job? I mean really create it, exactly the way it would excite you.

It is October 2010; I am 4 months pregnant with our second child. My husband David (also a success story) and his father a retired, 32 year veteran of the LAPD SWAT, joined Walnut CrossFit.

Fast-forward 3 months. Yes, Still pregnant. Extremely hormonal, and oh so glowing with a soon-to-be-mommy-of-two radiance…. aka fat! I really disliked Walnut CrossFit at this point because every, and any conversation between my husband and my father-in-law began and ended with WOD(workout of the day), PRs(personal records), Time,  and Round. I told them,  “Great you have joined a cult!” My husbands pounds were melting away. I am incredibly proud of my husband but lets face it, I refused to let my husband be the hotter one in the relationship.

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On April 22, 2011 I gave birth to our second child. I looked in the mirror trying to search for that girl that once existed; A girl that was now lost somewhere in the sea of loose skin, layers of body fat, and undesired kangaroo pouches.  I had never struggled with my weight nor did I have to watch my food intake, but life happened and my body had become drastically distorted. I now found myself in a dark well that I couldn’t crawl myself out of.

When my daughter was 7 weeks old. My husband scheduled my Intro Class.  As we drove to the class my stomach was in knots. I was scared, nervous, and anxious. Feelings I still get before a workout. I completed the workout and then sat in Coach Rob’s office as he explained the benefits of CrossFit. All I heard was blah, blah, blah because I was still trying to breathe and manage my urge to puke.

Without over thinking it I signed up and began my CrossFit journey and Paleo Diet lifestyle. My first months at Walnut CrossFit consisted of me fighting the urge to run home, as I knew that I was going to have my rear handed to me, yet again.  I have never been called or considered myself an athlete by any sense of the word, but I have done things at the box that have exceeded my wildest of dreams. Just when I think I am “awesome” and my confidence is at its peak, I get brought down to reality with, what I think at the time, is the hardest workout yet. That is exactly what keeps me coming back. The sense of the unexpected and the knowing that I will never plateau nor will my body ever “get used to it.” I have grown in strength, endurance, speed and most importantly my self-esteem.

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During my second fundamentals class Coach Rob asked me what my goal was. My response was not the typical “get back in my pre-pregnancy jeans” (I wasn’t flying that high with my expectations). I told him I wanted to wear a fitted, sparkly dress for my 30th birthday. He said, “We have 5 months. No problem.” By month 4 not only did I buy my sparkly dress, but to my surprise I was able to wear my pre-pregnancy jeans with pride.

I could have never reached such accomplishments without the guidance and never-absent support of Coach Rob and my family. The camaraderie and bond you form with other members is unexplainable.  Just when you think you do not have a single ounce of energy left, it’s that distant voice from the person next to you, cheering you on, that makes you pull energy from the air and place all you have left on the mat.

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I am constantly asked, “How did you do it?” People want to hear the name of a magic diet pill or latest fad. My response, “Ready?……. it’s crazy…Paleo Diet and CrossFit.” (Diet and real exercise. Not what you get a 24 hr Fitness or LA fitness. All of which I tried without success.) Sorry there is no pixie dust and no 2-week results, answer. Everything real and worth-it in life takes persistence, determination, true commitment, and is NOT easy!

When I was 3 months pregnant with my daughter, I was diagnosed with a rare case of Progressive and Advanced Meniere’s Disease. A disease, which alters my balance, ability to focus, makes vertigo consistently present, and is slowly taking away my hearing. I have a full time career as a teacher; I am a full-time mother of two; I married a deputy, and I am always on the go. How is that for excuses? Put yours aside and take care of you!

Walnut CrossFit and any other CrossFitters, registration is up for the Reebok CrossFit Games OPEN. First WOD begins this week at the box. Non-members are welcome to compete with us, but you must contact us ahead of time. Bring your game face, it’s going to be a FUN five weeks!!! Call Coach Rob if you have any questions at 909)975-9119
http://games.crossfit.com/

See how you stack up against the world. Register NOW!