“Unless you’re willing to push, fail miserably, and push harder, success won’t happen”

I love this ad that Nike put out some time ago.It reminds of the lectures Coach JP gives you guys about the importance of squating. One of the many benefits that he did not mention is a nice looking booty. We love to squat in CrossFit…oh, and we love nice booties too.

That’s what she said…lol. But seriously, what does grease the groove mean? It’s an expression by Pavel Tsasouline used to describe constantly training throughout the day. Thinking of it as “practicing” getting stronger. Let’s take pull-ups as an example. If you want to get better at doing pull-ups, a good way to do that is to practice them throughout the day. Go buy a doorway pull-up bar (they’re cheap and easy to install), and every time you walk through that doorway, force yourself to do a few pull-ups. How many? As many as you can do easily without any breakdown in form. Let’s say that’s only 3 right now. That’s fine. Do 3 every time. Within a couple weeks, that will turn to 4, then to 5, and so on. This way, you are conditioning your body to get used to the act of doing a pull-up, thereby making it easier. This can be done with many exercises: push-ups, pistol squats, handstand push-ups, one-armed push-ups, and sit-ups, anything you can think of that you can access throughout the day.

“Let him who would move the world, first move himself”
-Socrates

www.walnutcrossfit.com

Here is a little video of what some of us saw this last weekend at the CrossFit Regionals at the Pomona Fairplex.

Come down and watch the CrossFit Regionals competition going down at the Pomona Fairplex. Coach Rosie and I, will be judging the entire weekend. Here is a little taste of what went down on Friday.

Carrie pressing some weight overhead

Name: Carrie Amezcua
Age: 38
Profession: Police Officer
How long have you been a member at WCF? I joined Walnut Crossfit in October of 2011.
How has CrossFit changed your life, lifestyle, level of fitness? Coming off of a pretty serious back injury, I shied away from most of the dynamic forms of exercise I was used to and enjoyed doing. So for several years, fearing the injury would return, I stuck with yoga and walking my dogs (exciting stuff I know).
What brought me to Walnut CossFit? Or better yet gave me the courage to start, was a photo of a workmate “tagged” on FB. I thought if he can do it , (lol, hey Dan) I would be able to do it for sure! So I took the risk and started my journey, coming at first just twice a week.
Once my endurance improved, and no problems with my back (to my surprise and relief) emerged, I added another day and additionally enrolled in the Paleo Challenge put on by Coach Rob. Within six weeks (of the Challenge), 15 pounds just fell off and another 5 after that.
As far as my fitness level is concerned, I have not only endurance but strength as well. The work outs are painful but most importantly for me, they are a ton of fun and keep me coming back for more.
What is your athletic background? Soccer and softball.
Favorite WOD: I don’t really have a favorite WOD, I’m usually just glad I make it through!
Favorite Lift: Front squat
Least Favorite WOD: Griff. I don’t like running backwards.
Least Favorite Lift: Overhead squat…that one gets me every time.
What are your proudest CrossFit achievements? I would like to say something really spectacular, but as of now, I am happiest with my steady improvement of strength and stamina.
Name one goal and/or personal record you would like to accomplish through CrossFit? I would like to write down an ‘RX’ next to my name when it involves lifting, climbing a rope or pull ups.
Any advice for someone thinking about trying CrossFit or someone who has just started? Just do it. You will suck at first but before you know it, you’ll be doing just as many rounds as the girl (or guy) who used to smoke you.

Favorite place to eat? Anyone’s kitchen. Home cooked meals are my favorite and I’m open for any invites!
Favorite cheat meal? Oh please that’s easy! I think most of the people I work out with could answer this one…”I’ll have a donut please!”

Congratulations to Bea and Robert who will be walking down the aisle tomorrow. Bea and Robert have been with us for about 3 months now and have been an absolute pleasure to train. Bea with her bubbly personality and dirty jokes and Robert with his calm and tranquil demeanor. So please join us in wishing them a day to remember, and their new life together.

Just a friendly reminder that there will NOT be any classes this Saturday. All the coaches will be at the CrossFit Regionals competition this weekend at the Pomona Fairplex. Please come out and join us.

Congratulations to Russell who nailed his 1st Muscle Up last week. Way to go Russ! Now we need some females to get their 1st Muscle Up. Any volunteers?