Walnut Crossfit

Elise is our new Queen of the Deadlift....290lbs!!! Way to go Elise!

We will be offering a Bootcamp class today and next Saturday at 10 am. It will be run by a gentlemen by the name Ernie. Ernie, will share more with you about himself at the class. Please stop by and give this a try. We may be offering this as an option here at Walnut CrossFit. The class will be your normal 60 minutes.

Coach Andrew

12 Feb 2012

Hey Rob and Rosie, can you guys post this message on the WCF facebook page please. This is to everyone at WCF so if you can write it or print it out and post it somewhere like on the whiteboard or something that would be awesome. I’ll try to continue to write stuff like this to the box.

I came to Walnut CrossFit in search of better fitness. Believe it or not, when I made that phone call to coach Robert back in late 2010, I was nervous and intimidated by the idea, but my curiosity grew stronger than fear. I had no idea that one phone call would change my life for the better forever. I was seeking improved strength, endurance, stamina and overall general fitness like any other CrossFitter. But what I found at WCF was something different, something much deeper. Although my fitness undoubtedly improved from training what I walked away with from our box is priceless, camaraderie, lifelong friendships excellent coaching/mentoring, and confidence in myself, mental strength and daily examples of the power of the human spirit.

The workouts are tough. It takes courage to come in knowing what awaits you. The weak-hearted stay home, so those who are there with you all share the will that forms bonds. It takes a special type of person to embrace it. The type of person I want to be around. The lowest point in a WOD(Workout of the Day) when you feel like you can’t go on a few words from the person next to you who feels the same way can put you back on your feet. I may or may not know that person well, but at that moment I know all I need to know about them.

I’ve gained confidence in myself. I now know that we can accomplish anything we work hard for. When we get knocked down, we can always get up taller. Watching others fight through with everything they’ve got has inspired me countless times.

I have to take a second to Thank Rob. He has never hesitated to share his knowledge and experiences. I have learned what it means to be a good coach and a good leader by studying his coaching. He gave me a great opportunity to be able to teach, and I have gained a lot of life experience under his mentorship.

Although I have moved on and am no longer there, Walnut CrossFit is a big part of me and it stays in my heart no matter where I go. I miss the box, the WOD’s, and most of all the people. I will return. I am honored to serve my country and I will do my best to do it well.

Andrew Harada

PFC Harada AndrewD.co 2/60th INF Regt193rd IN BDE1st Platoon “Titaus”11106 Jackson BlvdFort Jackson, SC 29207-6100

Watch Carlos knock out 3 Muscle Ups in a row!

Here is Kristian’s 1st Muscle Up

As all of you know, the Muscle Up is one of the most challenging movements we use in CrossFit. Many of  you have been trying to get your first muscle up for months now. Some of you have even shared how you dream at night of getting your first muscle up.

Way to go Carlos and Kristian!

In 2007, researchers at the University of Bordeaux, France, reported that when rats were allowed to choose between a calorie-free sweetener and intravenous cocaine, 94 percent preferred the sugar substitute. The funny thing is that “carbohydrates are ‘a nutrient for which humans have no absolute requirement.’” Something that Gary Taubes has been preaching since publishing his Good Calories, Bad Calories.

I’ve never used cocaine, but I definitely know what its like to crave bread, pasta, sugar, etc…I know what those rats felt like!

David does it again..new PR(Personal Record) on his Deadlift...445lbs

As Crossfit coaches, we have many responsibilities when leading you through a group class. More than just telling you to go harder. We also have the responsibility of keeping you safe. This means making sure you have good form, are lifting weights within your strength and skill level, are recovering properly and fully understand the movements and workout. However, you the athlete also play a role in your safety. If you have an injury, it is your responsibility to inform the coach. We are not mind readers and have no way of knowing if you are experiencing any aches or pains. If you have a pre-existing condition, like scoliosis, you have to tell us, otherwise there is no way of us knowing. Please do not be afraid to speak up in class. No one’s going to think any less of you if your shoulder is bothering you and you have to modify the workout. We’ve all been in your situation before. If you continually aggravate your injury it will never heal and you will always be hating life. We are more than happy to modify workouts for you in the case of injury or any other physical limitations you may have. Have pins in your ankle? We’ll work around it. Pulled a muscle in your back? No problem. An IED went off when you were serving overseas? We’ll figure it out. (These are all issues we’ve delt with in real life, by the way). We want you to get the most out of your session and if you’re doing damage, you’re regressing, not progressing.

In addition to telling us about your ailments, it is important that you listen to us when we are speaking to you. I know you’ve been crossfitting for 6 months now and you’ve already Rx’d a workout and can overhead squat without bending your elbows, but we just might have some useful information that could help you out, even or prevent an injury. If you’re talking while we’re explaining things you’re not only missing what we’re saying, you’re also distracting others from hearing what we’re saying. Listening to us can also mean NOT listening to the guy next to you. He may be able to do more weight than you or finish faster than you, but that by no means makes him qualified to give coaching points. If you ever have a question, ask your coach, not another member. This is what you pay us for. Get your money’s worth. We’ll be happy to answer. If you’re unclear on something, chances are someone else in class is also unclear, so your question will be beneficial to more than just you.

Remember, we’re all family at Walnut CrossFit. Nobody is going to judge you if your body isn’t in perfect working order at the moment. I know us coaches seem like scary people, but we’re cool. You can talk to us. We won’t bite.

Nothing stops Beverly from getting her WOD...she worked out without shoes!

1) Walnut CrossFit Bootcamp- We will be offering a Bootcamp class this upcoming Saturday at 10 am.. This class will be similar to our regular CrossFit classes for the exception that there will not be any barbell, weightlifting, pull up bar, gymnastic ring movements. Rosie, or myself will NOT be running this class. It will be run by a gentleman named Ernie. Ernie, will share more about himself on Saturday. We will be trying these bootcamp classes for the next two Saturdays at 10am. This class will NOT count toward your membership package. So if you have the Bronze package which allows you 3 workouts per week. You can come 4 times this week if you come to the Bootcamp class.

2) Weigh Ins are today and tomorrow for those participating in the “Body Transformation” Challenge. Lets see where you’re at. After this weigh in, we will have 2 more weeks until the challenge concludes.

No matter how slow you go, you are still lapping everybody on the couch!!!

-Unknown

Bob harper from “The Biggest Loser” discusses his journey and love of CrossFit and the CrossFit community. Listen to how he discusses how CrossFit exposed his weakness’ and how you will see CrossFit workouts coming to upcoming seasons of “The Biggest Loser”.

Does your workout make you nervous? IT SHOULD!

-Unknown

Pregnant and still CrossFitting. Courtesy of www.CrossFit.com

Obstetricians will tell you that a female who works out during her pregnancy will have a much easier time during delivery and have a much faster recovery.