Walnut Crossfit

When’s the last time you had a ‘systems check’, and, more importantly, that you actually took action based on what you found in your check? Here’s what I mean:

1. A Systems Check. This can be as extensive or minimal as you think you need. It could involve a physical. It also may involve going to see a specialist for something that has been nagging you for awhile. It also could mean spending the time to look how your progressing as an athlete. Are the results you’re getting the results you want? Another way of asking this, are you spending the right amount of time on the right things to give you the result you want? A systems check is a critical component to being conscious about your body and life.

2. Taking Action. This is the hard part. Once you have the information from the systems check, what are you going to do with it? It might involve a big change that you may or may not want to make or deal with. It might also mean just tweaking things slightly. Then again, maybe you’re right on track and nothing could be better… stay the course. A systems check really doesn’t do any good if you’re not willing to follow it up with action.

Think back to the last thing you gave 100% to — left nothing out, held nothing back.

I’ll bet you got something out of it you didn’t expect. What was it? What did you get to say about yourself as a result?

Brian working on his Muscle Ups at home with his rings he purchased here.

Wanna work on your Muscle Ups? Or maybe do some ring rows, ring push ups, ring dips or maybe even some ring handstand push ups? Get yourself a set of wooden gymnastic rings for $69.95 here at the Walnut CrossFit. See coach Rob if you want a pair.

Date: Saturday July, 7

Location: Cobal Canyon (Claremont, Ca)

Time: 8am

 We will meet at WCF @ 7am and caravan to the trail by 7:30am.  Cobal Canyon is a challenging 3 mile/5k loop at the base of the beautiful Foothill Mountains.  It’s important that we arrive early to “beat the heat”.

 Make sure to bring water, health bars, and even camel packs are welcome!

Great job Julia, Mari, and Magaly on "Helen" yesterday!

We had a number of our ladies do “Helen” yesterday prescribed. That’s right, they did all the pull ups without any assistance! You ladies are amazing.

Name: Mario Briseno

Age: 27

Profession: Backstage Coordinator

How long have you been a member at WCF?  4 months

How has CrossFit changed your life, lifestyle, level of fitness?  My life has taken a 360 turn, I now feel more energetic, I eat with a purpose and I’ve never felt better physically in my entire life.

What is your athletic background?  I played soccer for 17 years.

Favorite WOD:  don’t really have a favorite.

Favorite Lift:  overhead squat

Least Favorite WOD:  any WOD that consists of burpees

Least Favorite Lift:  push press and snatches

What are your proudest CrossFit achievements? So far, I don’t have any proud achievements. I got my eyes locked on those rings. I’m just glad that I haven’t passed out on any of the WODs, lol.

Name one goal and/or personal record you would like to accomplish through CrossFit? I would like get up on those rings that mock me every time I look at them just hanging there.

Any advice for someone thinking about trying CrossFit or someone who has just started? It’s a no brainer, sign on the dotted line and stick to it. It will change your life for the best.

Favorite place to eat? Slaters 50/50 burgers

Favorite cheat meal? Chili cheese fries from The Hat.

I’ve heard that Arnold Schwartzenegger once said that one rep, perfectly performed, is more valuable than 10 reps performed without thought. Or something like that. It may be lore for all I know, but it doesn’t really matter.

Did he mean that I should do one perfect rep and call it quits if I’m not going to stay focused? Maybe he meant something really straightforward like that, but I think there could be more to it. I think he meant that even if there are 100 to do, all I have to do right now is one perfect rep. Then another. Then another. Perfecting this rep. Until I’m done. So much of the time I make the last rep the only one that counts, and then I don’t remember anything that came before it.

Mr. and Mrs. Matthews warming up before their WOD together!

“In life you have to push yourself to the front of the line…
In the end stamina is what distinguishes you.
No one leaves me behind.”
-Robert Campeau