Boot Camp Games!!

If you were absent Sat. then you missed out!! We had an awesome turn out at Chesapeake City Park for the Compound Crossfit Boot Camp Games!!! The park was being renovated and practically closed down!!! Should we post-pone The Games??? Hell no!!! Nothing stops The Compound!!! Ryan Allday put our Boot Campers through the ringer but they held their own against the veterans and then some!!! Great job everyone and thanks for coming out! Boot Camp is coming to an end so be sure to stay strict paleo and give this last week everything you have!!!

Compound Crossfit's Boot Camp Games!!!

This is what we have been preparing you for!!! Sleeping in this Sat.? Compound Crossfit's Boot Camp most certainly isn't!!! Come out if you dare to participate in our event Jan. 28th!!! We will be hosting the games at Chesapeake City Park!! Meet at the obstacle course no later than 10A.M. with your game face ready to take down your opponent because we all know "It Pays to be a Winner!!!" All are welcome to join in or watch from the sidelines to show your support!!! We are looking forward to seeing everyone there!!!!

Boot Camp Is Getting Wild!!!

Chesapeake's hottest Boot Camp program is getting wild!!! We break out the rope for some good old fashion tug-of-war and our Boot Campers show no mercy!! So much dedication that we even saw some Boot Campers getting dragged! We taught them that it pays to be a winner and they never let go! Congratulations to those of you who attended the first ever Compound Crossfit Nutrition Seminar! We had a great turn out and it was good to see some Boot Campers wanting to take their knowledge to the next level. Don't forget about the Boot Camp Games this Saturday at 10am!!! It's open to all so bring some friends or family and show them what we're made of! Trust me you will not want to miss this event! ALSO, for those of you interested in getting a great workout and learning a few moves in between Boot Camp classes, Zumba goes down every Tuesday at 5pm and Thursday at 7:30pm! Put on your dancing shoes and get ready for a whooping! Zumba is not for the weak and if your lucky you can see Mary and Joey shake their shoulders with the rest of the class! Boot Campers you only have a little over a week left so be strong and stay on your toes!! Ryan could ride in on the pain train and make his surprise visit at any Boot Camp class!! Keep up all your fantastic work Boot Campers! It's safe to say that Compound Crossfit is the only facility crazy enough to house this many animals!!!

Boot Camp Confessions!!

Chesapeake's very own Compound Crossfit is the only Crossfit facility in Hampton Roads where the Boot Camp has a confession cam!!! Boot Campers have the opportunity to tell EXACTLY how they feel about the program, other Boot Campers, or the training staff! Denise and Tammy are the first to step up to the plate and tell us how they feel!! 

Boot Campers......let's hear your stories!!! We know you have something to say about Ryan.......He's gonna be coming back to teach a surprise class so be ready!!!

It pays to be a winner!!!!

Congratulations Team Titans on your big win!!! What a fantastic job everyone did! Compound Crossfit Boot Camp has completed their first week! It is amazing to see you guys drive through the pain and succeed!! There is an athlete in all of us!! Who are you to say you shouldn't be great!! Keep pushing through everyone!! You all survived Ryan Allday and can live to tell your friends and family about it!! I am sure you had someone ask you "why do you do tire flips?" Compound Crossfit Boot Camp reply, "why wouldn't you?" Compound Crossfit is Hampton Roads finest Boot Camp because it works!!

Warning!! Or not even this will stop you from induldging...

Americans may have plenty of reasons to fear French fries. While they are one of the country's favorite foods, they are soaked with trans fats, loaded with sodium and full of simple carbs, the bad kind. And, it turns out, they are also full of a chemical called acrylamide, which is known to cause cancer in laboratory rats and mice.
Noah Berger for The New York Times
Bill Lockyer, California's attorney general, says that warning labels about acrylamide in fries and chips are intended to benefit everyone.
That discovery a few years ago has raised questions about the safety of fries, as well as potato chips, which are also packed with acrylamide.
It ultimately led to a showdown this summer over whether such foods should bear health warning labels and whether companies should be required to reduce acrylamide levels in their food.Americans spend an estimated $4 billion a year on fries and $3 billion a year on potato chips. In addition to McDonald's, Burger King and Frito-Lay, other companies named in the suit are KFC, a division of Yum Brands; Wendy's International; Lance, which makes Cape Cod potato chips; H. J. Heinz, which produces Ore-Ida frozen potato products; the potato chip company Kettle Foods; and Procter & Gamble, which sells Pringles. The attorney general's office cites a dozen acrylamide animal studies showing both cancer and birth defects, as well as the federal Environmental Protection Agency's regulation of the chemical as a carcinogen for 13 years. "It is in 40 percent of the calories consumed in the average American diet." Frying and baking potatoes at home create acrylamide as well. Acrylamide is also found in lesser amounts in breads, cereals, cookies and crackers, as well as roasted nuts and some vegetables that have been grilled or sautéed. Scientists say that is because acrylamide is created, generally speaking, when the naturally occurring amino acid asparagine is heated to temperatures above 250 degrees in the presence of sugars or starches. Potatoes have a lot of both asparagine and starch, and are often fried at temperatures of up to 400 degrees.

1st Boot Camp Class In The Books!!

Congratulations to all of our Compound Crossfit Boot Campers who completed there first Boot Camp class of the program!!! The orientation this past Saturday went smooth and we saw a lot of nervous faces... but from the looks of the roster, everyone came back ready to work! Great job to all of the teams in their hard work and attitudes for success! We all learned some valuable lessons last night. We learned that Boot Camp is NOT easy but that it WILL assist you to achieve your fitness goals. We learned what a burpee was. Most importantly we learned that it pays to be a winner!! So keep up the fantastic work Boot Campers and don't forget about all of the other resources we offer at Compound Crossfit to aid you in your fitness goals! Nutrition Seminar will be held on January 21st at 11am! If you're not there, it better be because you have a spotless food journal! Zumba classes will be held on Tuesdays from 5-6pm and Thursdays from 7:30-8:30pm! So come in and get your Zumba on throughout the week in between Boot Camp classes! Its a great way to stay loose and learn a few dance moves too!!

Paleo For Kids

Is it safe to remove all processed foods and simple carbs from your child's diet? “It should be as long as they are getting all the nutrients they need” Well they most certainly are not getting them from frozen waffles, goldfish crackers and pretzels. What is the culprit behind more and more children becoming obese? Would it be too far-fetched to have your child on a Paleo diet? After all YOU are the parent. What if you saw a change in them immediately? Why not try fine tuning their eating? See if you can tell the difference in the day they had a roll for snack and the day they had carrots! Tempers, moods, arguments all lessened on the Paleo diet. The cereal for breakfast might be fast but it makes for tired, weak, and grumpy kids. Their weight can be steady, outgrowing pants in length, but still fitting in the waist and their bodies will be stronger and fitter then they were before. They are still kid squishy, but they aren’t sloppy, if that makes sense. Make the observation in your child's appearance and become more conscientious of what they are eating!! What do you have to lose other than your child's health?