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!

It Pays To Be A Winner!!!

It got real tonight at the Compound when the one and only Ryan Allday stepped forth to slay the Boot Campers with the slosh pipes!!! Pays to be a winner tonight and the losers, well, you know the rest!!! Everyone stayed strong and was able to show that working together as a team can accomplish any task! You all did a fantastic job and made us proud! Reminder that any Boot Camper that wants to sign up for my Nutrition Seminar will get it for the member rate. So bring your lunch money with you Friday! Judging by the food journals you all should be there!!! Make sure you hydrate and get some sleep! Friday is only 2 days away! =)

"Wittman"

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

First Day Of Week 2!!!!

First day, week 2 and Compound Crossfit's Boot Camp intensity is rising!!! Things are getting wild as the tires are flipping and the hammers are striking!! Today we learned how to deadlift and I must say that I'm very impressed with how fast everyone is picking up the movements!!! Great job on maintaining fantastic form! Just a reminder that the Compound Jail Yard Games will be Saturday June 23rd at Compound Crossfit and you guys are required to be there!!! Paleo recipes are due that Friday as well. DO NOT FORGET Saturday June 16th at 11 a.m. is the our in house basic nutrition seminar!! Sign up and see why everything is being highlighted in your food journals!!! Keep it classy Boot Camp!!!

Boot Camp Tabata!!

It's only 20 seconds... I can do anything for 20 seconds!! Compound Crossfit's June 2012 Boot Camp got their first taste of tabata and killed it!! Not only did they whoop ass for the 20 on/10 off, but every single person fought to hold their lean and rest for a whole minute without dropping!! No one quit on the team and everyone was a winner!!! Speaking of which, you may start to have dreams or even nightmares about the saying "It pays to be a Winner" because we say it often!! Day 2 is complete and you are that much closer to graduating!!! Keep up the great work and get ready your first Freaky Friday!!!

First Day Of Boot Camp Done!!!

Night number one of Compound Crossfit's Boot Camp is logged in the books!!! I want to start off by saying congratulations to every Boot Camper that attended the orientation on Saturday and came back today!!! You all showed that you have the inner strength and drive to make it through the program. And things got hot tonight! We had everything from rain, to sweat, to blood and YOU NAME IT and it happened on this first night!!!  We all learned real quick that it pays to be a winner! Reminder that everyone needs to have their Paleo recipe turned in with their food journals on the Friday of week 3. Make it detailed and delicious! Also the Compound Basic Nutrition Seminar is exactly 2 weeks into Boot Camp which is perfect time to expand your knowledge on Paleo!! Sign up and make a family member or friend sign up as well!!! You could save a life... Get some rest Boot Campers and eat a good meal!! Wednesday comes fast!!!  

BOOT CAMP!! 3...2...1... GO!!!!

Compound Crossfit's Boot Camp program has officially begun!!! Nuthin like Boot Camp orientation to kick off a Saturday! Congratulations to all that decided to change their lives and be apart of such a motivating program! You made the right choice coming to the Compound. This is the ONLY program to deliver the results that you need as well as teaching you how to maintain a healthier lifestyle. So stick with it and DO NOT QUIT!!! Get a nice notebook and make a good clean meal tonight! Monday comes faster than you think! Don't screw up in the first couple of days! Also thank you to all of my Compounders that donated their time on a Saturday to make sure everything went smoothly!! You guys are the best!!! =) Enjoy your weekend!!