WOD

EACH MINUTE ON THE MINUTE  x  16 MINUTES

BACK SQUAT  1.5 x BODY WEIGHT  x 5
BURPEE  x  10


REST x 5 MINUTES

MAX TOE TO BAR IN 7 MINUTES

Closing Out Week Three: Death to the Quit Button

. . . and then there were eight. Regrettably two of our "Triumphant Ten" walked away, leaving their fellow Bootcampers behind. It wasn't a problem though; the remaining Bootcampers elevated their diets, their workouts, and their determination. Increased fitness on multiple levels is their reward. Please welcome the "Elevating Eight"! This group continues rising to the top, above the circumstances that seemingly ask more than they have to give. 

We've continued to throw new challenges, teach new functional lifting skills, and demand more effort; they say, "Bring it!" Pushing throw grueling workouts that leave them splayed out on the floor, they simply keep coming back for more. Great work! It's halfway through Compound Crossfit's programing for week 3, and the Bootcampers are looking strong—real strong! From holding a 2 minute lean and rest, to depending on each other to complete a multitude of varying exercises, the crossfit methodology is serving up real results.  Not even two weeks ago, people were screaming at 45 seconds.

The drive, determination, and no quit attitude that each of you has shown is truly remarkable. Your relentless effort continues showing us how much you want this, showing us how much you want to change through clean healthy eating and hard work. Now is the time to push harder, eat cleaner, and change yourselves forever. You've come too far to walk away now, no matter what we ask of you. And please know that we will soon ask more, much more! With one week left, "THE TIME IS NOW!" This will be the most demanding week you'll face in the program. But from it springs the total destruction of your quit button, the very thing that has kept you from reaching the fitness goals you've long sought after. 

The Compound Crossfit Boot Camp program does for those who stick it out what no DVD will ever do. So if you think you're ready for real change, please look out on the homepage for details on our January Boot Camp. Come meet last month's graduates and current members. Listen to their testimonies of continued success weeks later, including stories of weight losses of 20+lbs—not to mention the inches lost.  

 

The Trimphant Ten Take Down Week One . . . Beast Style

 Week one down and the "Triumphant Ten" are still holding on strong—beast mode style! A review of last week's food journals revealed that the more this group gets into crossfit, the more they commit to the Compound Crossfit program for eating right—eating Paleo. Food is fuel. Put the wrong fuel in, and your body runs like $%^#!!! Forget about your recovery. By Friday of last week, almost every Bootcamper was consistently eating protein-fat-carb balanced meals. Way to go Ten! Now, once we get up to 5-6 meals a day, instead of the typical three, we'll see even better results from increased metabolism rates. Sounds crazy right... eat more, weight less? Any doubters should sign up for January's boot camp, and we'll show you how.

There's a ton of gyms offering crossfit programs in the Virginia Beach area, but Compound Crossfit is different—very different! We use hard-core crossfit training as the carving knife to re-shape bodies, increase strength, and revolutionize speed. But our program also adds some "spice" to take it one step further. Do you want to know how I know it's working? Monday night's WOD was a Wall Ball/Deadlift 12 min. AMRAP. Bootcampers who couldn't even thrust the ball 3 feet above their head were now hitting just below the targeted 18 foot line—backs straight, knees out, and hips thrusting forward. Yeah this program works! Compound Crossfit's program restores the athleticism you see in high schoolers, and we do it one week at a time.

 

To my "Triumphant Ten," please continue adjusting your eating habits this week. If you're going to do 100% of the work, which you've all done so far, don't short yourselves on the results by only buying 65% into the Paleo life style. And with that said, don't forget to bring in your favorite Paleo recipe to share Friday. 

Compound Crosfit Welcomes the "Triumphant Ten"

Well, well, well... two nights into Compound Crossfit's October Bootcamp, and it's clear that this group of boot campers, the "Triumphant Ten", came ready to work. They all came with some personal strength, shape, and conditioning goals that have to be met; Compound Crossfit has the program to make it happen. Wednesday night's class started out with several people rolling out sore muscles from putting tremendous effort into their first hard-core WOD Monday night—the infamous Fight Gone Bad. This was twelve sweaty, lung-burning minutes of pure Crossfit work, and we didn't see a single person quit. We also never saw anyone finish on their own that night. It's amazing to see group motivation drive individuals to do better. But then again, that's what the Compound is all about. It's also what makes the results from Compound Crossfit's programming second to none.

Wednesday turned out to be Monday night squared. After a warm-up and some tenacious Indian ladder races, the soreness appeared to be all but forgotten. Staying true to their opening night of pushing the envelope, team leader Tianna P. motioned on behalf of the class for five minute Tabatta rounds instead of the programed four. We gave it to them! Any hesitation there might have been in the room was held close to the body because everyone pushed ahead with a "We got this!" The "Triumphant Ten" spent the next 18 minutes reaffirming that they've got some changes they want to see. They know that results depend upon the effort put forth. Between their effort and the sweat angels left behind, it's clear they'll see them. The effort we saw was undeniable, and Compound Crossfit's programming is sure to enhance their success.

Thank you "Triumphant Ten" for being yet another group of individuals who embrace the community aspect of moving heavyweight, long distance, quickly. Welcome to Crossfit. We can't wait to push you past those fitness goals and into a lifestyle sure to impact everything you do. Also, please don't forget your food journals Friday because we'll be evaluating them this weekend. One of the most successful aspects behind Compound Crossfit's programming is the certified trainers who go one-on-one with you to tighten up that diet.

Remember . . . no one ever out exercises a bad diet!

October 13th—Compound Crossfit's Boot Camp Orientation

 

With the recent graduation of the Mighty 11, Compound Crossfit's first ever 100% graduating class, we now have room to help you kickstart your own lifestyle change. That's right . . . this Saturday, October 13^th starting at 9am, we will be hosting our next Bootcamp Orientation ! Come see how the Mighty 11 astoundingly lost inches all over and added strength in four weeks with only 12 workouts. We'll explain exactly what the Compound can offer you while inroducing you to the certified crossfit coaches helping you reach your fitness goals. You'll also have a chance to talk one-on-one with graduates from every fitness level to see exactly how Compound Crossfit's functional lifting program meets you at your level.

Here is something to consider: Every change begins with an internal decision, comes to fruition with an action, and is maintained with steadfast commitment. We believe this is true for fitness, but we also believe that external support strengthens that commitment. Our Bootcamp offers the external support of like-minded individuals with similar fitness goals and a dedicated training staff to enhance your resolve. Together, we'll work to crush the quit button inside while simultaneously helping you silence the naysayers sure to ask, "What the hell are you doing that for?!"

Screw buying one more 7 easy-payment for a P' whatever/Insane video series. Save some money, and get longer lasting results! Check out our website (http://www.compoundcrossfit.com/) for more details. There, you can also sign up for the October 13th-November 9th Bootcamp.  That way, you can get ahead of the last New Year's fitness resolution you'll ever need to make, and step into Thanksgiving dinner with a mind and body for eating without regret. See you Saturday!

 

September Boot Campers Crushing the Quit Buttons

Our September Boot Campers, The Mighty 11, are setting new benchmarks for the Compound Crossfit trainers. Friday night was the close of week three, and they just faced the dreaded Ryan Allday with his megaphone and weighted slosh pipes Wednesday night. The question was would everyone come back? Hell yeah they did—every single one of them! This is something we've never seen before. After Ryan took them past their own physical and psychological quitting points, something inside changed. Wet with sweat, their eyes still glistened with a fire inside, a fire stoked by accomplishment. And we have proof . . .

Diet books came in Friday night reflecting wiser food choices (the Paleo thing is becoming a lifestyle). They pushed past our requested hold time in plank position to hold even longer. We saw faster runtimes. Big and small alike buddy carried their weight—and then some—back-and-forth across the parking lot. Yeah we're Crossfit, and we're moving big weight, long distances, quickly! The Mighty 11 look nothing like the group who came in three weeks ago. For them, quit is nothing but a word pushing them towards life-changing personal bests in their homes, in the gym, and in all their spheres of influence.

If you're tired of yo-yo dieting, if you're sick of trying to figure out why you can't keep the weight off, and if you're sick of quitting every time you start, then check into the next Compound Crossfit Boot Camp. Find out how a team helps you crush the quit button that's keeping you from the life you want and need.

 

 

 

September Boot Camp Kickin Ass!!!

September Boot Camp is kicking ass and taking names!!! Compound Crossfit offers the biggest baddest Boot Camp program in the Tidewater area!!! Our Boot Campers mean business and will stop at nothing to achieve their health and fitness goals! Week 1 is down in the books and so far have not lost a single Boot Camper. We have a smaller group of 11 Boot Campers but so far they have showed the strength of 30!! Anything we throw at them is no match! Also, we have 2 new trainers coming up with this Boot Camp! Jason Hunsberger and Will Whisenant will be going to get there level 1 certifications and are eager to start teaching! So big congratulations on that boys! Boot Campers rest up and remember that this Friday you have to turn in a paleo recipe to us! We want to know how good or bad it was and how long it took to make. See you guys tonight!!!

"Don't do your best, Do whatever It Takes"

Sign Up For Boot Camp!!!!

Compound Crossfit has the baddest Boot Camp program in the area!!! If you think you have what it takes then sign up now for a life changing experience! Our Boot Camp is a unique program designed to awaken you to a new way of life. This program is like nothing you have ever experienced before! Do you want to feel confident? Discover your full potential? Do you want to be in the best shape of your life?!? HELL YES! HELL YES YOU DO!!! And why wouldn't you?? Life is too short not to. Grab this opportunity now and don't let go!!! Because we promise you this program will change your life! Make that decision and DO IT!!! Join us now!!!

Congratulations July Boot Camp!!

Huge congratulations to our July Boot Camp at Compound Crossfit!!! Its been one hell of a ride for our Boot Campers to get to the point where they are now. We did anything you can imagine to them and despite all of our efforts to break them down they never quit!!! Swamp runs, slosh pipes, tire carry's, and dodge ball and they still came out on top!!!! I'm super excited to see everyone's results tomorrow after the fit test! You guys have made everyone at the Compound extremely proud and we hope that you continue all of your hard work with your new friends and family here at Compound Crossfit!!!

"Tough times don't last. Tough people do."

Boot Camp Mud Run!

Boot Camp at the Compound just got real yesterday! As the weather got bad Boot Campers lined up to trudge through the woods with a smile on their face!! One of the toughest days in Boot Camp! Congratulations to everyone for finishing the run and for having not one quitter!! Relay races through the swamp is the best way to build a strong team! Two weeks into boot camp with two weeks to go. I expect to see great food journals and perfect attendance for the rest of the program! REMINDER: nutrition seminar is this Saturday at 11AM!!! Sign yourself up and your whole family too!

 "It's never too late to become what you might have been". -George Elliot

Never Retreat! Never surrender!

The toughest day in Boot Camp so far went down yesterday!!! Ryan Allday made a surprise visit and beat down on the Boot Campers!! Its always a long night when boot campers are having to me married to the slosh pipes and not put them down till the night is over! But we learned a valuable lesson about teamwork and now understand that anything can be achieved so long as we work together. Paleo recipes are due this Friday!! Make sure you have them! Also, keep in mind that the nutrition seminar is coming up Saturday August 11th at 11am! Sign up through Mind Body and reserve your spot!!! Get some rest and eat some good food!

~If it is important to you, you will find a way. If not, you'll find an excuse.~

It Pays To Be A Winner!

The Boot Camp program at Compound Crossfit is incomparable to anything you have ever done!!!! Boot Campers are tough as nails crushing anything we throw at them! Week 1 of the Compound Boot Camp is done!!! We had a strong week and only lost a few people... But the winners remain!!! Boot Campers struggle with the rope as they battle to win the tug of war!! Then we learned how to flip tires and slam ball! Food journals showed who wants the results! Make sure you guys eat great foods and rest well. It only gets harder from here on out... REMINDER, paleo recipes are due this Friday! Tell me how you made it and if it was good or bad! Bring in a sample for us! =) See you Wednesday and keep up the good work!!

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."
Arnold

Boot Camp Day 1 In The Books!!!

Compound Crossfit has the toughest Boot Camp in Tidewater!!! Boot Camp orientation went down Saturday and I am vary impressed with how tough everyone is!!! First day of Boot Camp was not as easy but everyone made it through! We learned how to bear crawl, burpee, box jump, and most importantly we learned that IT PAYS TO BE A WINNER!!! Stay strong Boot Campers because Wednesday is not going to be so easy!! Never quit on yourself, your team, or your coach... Because we wont quit on you. No matter how hard things get. Rest up and eat a good meal!!!

~Some one once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become.~

Time Is Almost Up!!!

Time is almost up to sign up for our July Boot Camp!!! Compound Crossfit delivers results cold blooded!! Tired of the same old routine? Tired of not wanting to go to the gym? Tired of sitting on your ass and doing nothing?!? Then make the right choice and sign up for our July Boot Camp program!! I CHALLENGE YOU!!! Our Boot Camp program is a unique program designed to awaken you to a new way of life. Don't look back and wonder what you could have done with your abilities. Life is too short to just sit around and do nothing! Let us show you what your capable of! Let us show you what you can achieve!! All we ask is that you give us your 100% best. Make a decision and commit to our program and we will unlock the beast inside of you!!! So what are you waiting for? Your new family is waiting with the new you....here at The Compound!!!!

Summers Is Here!!!

Compound Crossfits Boot Camp program is specially designed to get you ready for the summer beach season!!! Join us at Compound Crossfit to test your limits and shape up into the beach body you need! Do you want to be in the best shape of your life? Feel confident? Discover your full potential? Do you want to look good naked?!? HELL YES YOU DO!!! Then join us at Compound Crossfit for our July Boot Camp! Spaces are limited so don't procrastinate! Sign up today and sign up a friend! Don't gamble on your health! Its time for your new beginning with your new family...here at The Compound!!!

Week 3!!!

Ready to crush week 3 as the Compound Boot Camp got down with the whistle drill, bringing back horrible memories of the first time you ever did a bear crawl!!! Bag cleans were also on the agenda for this evening and we learned that most of us are stronger than we thought! You guys crushed the WOD and wrapped up day 1 of week 3 no big deal. REMINDER jail yard games goin down this Saturday the 23rd at 10 a.m. ALSO, Friday your paleo recipes are due!!! I want detailed description of how good or bad it was!! Rest up Boot Campers!!!     

Freaky Friday Fun!!!

Compound Crossfit Boot Camp is on fire!!! But I can't help but wonder, where is everyone!?!? Don't tell me that you let Ryan scare you off on Wednesday!!! As Kristina joined forces with another team we continued on with 3 teams. We had a great med ball race, learned how to do pull-ups, then moved all of the gear out of the Compound and back in!!! Every team did a great job tonight and I can't wait to check out those food journals! I better see perfection! REMINDER! Paleo recipes are due next Friday! ALSO, the Jail Yard Games are Saturday the 23rd!!! I better see everyone out on the yard! Its so great to see the total body transformations in just 4 weeks!!! I can't wait till fit test day!!! Have a great weekend!