Bootcamp Blog

Boot Cammp Graduation!!!

2012-02-05T08:54:00.000-08:00

Congratulations to our Jan./Feb. 2012 Boot Camp class on graduating!!! Everyone pushed themselves to the very end and we were all excited to see the outcome!!! Overall results of all the Boot Campers lost pounds and inches and gained great friends, major confidence, and most importantly an experience that they will never forget!! The Compound is excited to welcome Tiffany Webb and Denise Lucena-Martinez on continuing their journey of becoming amazing athletes with us!! Our next Boot Camp starts Feb. 25th and if you want to achieve that beach body before the summer gets here, hurry up and reserve your seat!!! Compound Crossfit can give you the weight loss you desire, serious gains in strength, and the chiseled abs you have always wanted! Compound Crossfit is the best facility in Chesapeake and we guarantee you will love what see in the mirror after completing our program!!!!!

Boot Camp Games!!

2012-01-29T15:57:00.000-08:00

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!!!

2012-01-24T11:17:00.000-08:00

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!!!

2012-01-24T08:13:00.000-08:00

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!!

2012-01-17T08:56:00.000-08:00

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!!!!

2012-01-15T18:38:00.000-08:00

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...

2012-01-12T14:48:00.000-08:00

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!!

2012-01-10T09:22:00.000-08:00

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

2012-01-08T18:00:00.000-08:00

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?

Nutrition Seminar!!!

2011-12-31T11:38:00.000-08:00

For the first time ever Compound Crossfit is holding its very own in-house nutrition seminar! The seminar will be held on Saturday January 21st 2012 at 11am. Learn how to lose weight, optimize daily life functions, and feel great! Topics to be covered will include:

-What to eat & what not to eat

-How to eat and prepare your food

-How to shop and what to look for at the store

-Learn about sugars and macro-nutrients and how they effect your health

-Learn to Make better life choices!!

It is your birth right as a human to be healthy and physically fit. Let us show you how!!! Call today to reserve your seat at (757) 777-2208 or visit compoundcrossfit.com for details!

ATTENTION ATTENTION ATTENTION!!!!!

2011-12-30T08:28:00.000-08:00

Compound Crossfit is gearing up for its January Boot Camp!!!! Our Chesapeake and Virginia Beach Boot Camp program is guaranteed to give you the results you need at a price you can afford! Is your New Years Resolution to lose weight? Feel better about yourself every time you look in the mirror? Achieve the sexy abs you always wanted?? Then its time to turn over a new leaf at the Compound and join our life changing Boot Camp!! This year we've re-designed the program and will offer a confession cam! Share how you feel about the program in private and on camera as you experience it!! We're even going as far as bringing back the legendary Compound Crossfit Boot Camp Games!!! You and your fellow boot campers will compete in a spread of different events for a trophy and picture on the wall, glory, and bragging rights!!! Don't wait any longer!! Ladies get a head start on that bikini body before summertime!! Sign up for our first Boot Camp of the year!!!

July Bootcamp

2011-07-25T21:30:00.000-07:00

Each one of you tackled the fitness test with the heat index in triple digits, welcome to our July Bootcamp! Our bootcamp is set up to challenge and take you out of your comfort zone hence you will see results.

The purpose of excersice is not always about the ‘looks’. It is just as much as how you feel. You sleep better and more relax after. It’s an investment that will pay off long term. These are your ‘now’ moments anything less than that is an excuse.

We look forward in getting to know each and everyone of you as you embark on this road to wellness.

2011-07-19T11:45:00.000-07:00

SOME OF THE BEAUTIFUL FACES IN OUR BOOT CAMP......DON'T WORRY, YOU WILL MAKE YOUR OWN AS WELL!!!!!

2011-07-19T11:33:00.000-07:00

FIRST DAY OF COMPOUND CROSSFIT BOOT CAMP

ALRIGHT LADIES AND GENTLEMEN TAKE A LOOK BELOW AT THE PICTURES OF ORIENTATION DAY AT BOOT CAMP. THE FIRST THING YOU DO IS ATTEND A CLASS ON NUTRITION, PROGRAMMING, AND GYM RULES. AFTER THE PRESENTATION YOU WILL GET YOUR WEIGHT AND MEASUREMENTS AND MOVE ON TO THE FIT TEST! GOOD LUCK AND COME PREPARED TO GIVE IT YOUR ALL!!

When Water Is No Longer Water

2011-06-30T15:04:00.000-07:00

H2O , 2 Hydrogen and 1 Oxygen atom. It’s a simple compound structure so why is it that the water sold in groceries store look like these?

Skinny Water? Really?

Last Time I checked water 'is' clear

Didn't Know 'guilt' is an ingredient

Hard to see on this Picture but sugar content is 13g

Couldn't you just get regular water and just add lemon or Lime?!

Bottled water exponential growth in the industry placed in nearly every supermarket, convenience store and vending machines where dozens of brands compete for consumers' dollar. No wonder we are confused cause water is no longer water it is a beverage loaded with sugars and chemicals just like it’s cousin Soda Pop and packaged neatly like a high end shampoo bottle.

Water water everywhere but which drop to drink? We should take into account the unnecessary ingredients in these store bought flavored water. Think about it this way, we protect our selves from potential danger. We put on our seat belt, lock our doors, etc. why not take extra caution before you grab a Gatorade, or a Sobe. The structure of water is parallel to cellular function so why deviated from it’s original composition of just H2O. When purchasing water, factor in pH level. Choose a drink that is pH balance. It must have a pH close to 7. Not only it’s important for our body’s cellular mechanism but also a beverage that is high or low in pH affect the strenght of your teeth.

If you want to justify luxury by buying high end water that is a personal choice but know what you are investing before that cash register goes ‘ka-ching’. What is exactly is the ph level on any of these drinks ranging from sports drinks to purified water free of dissolved minerals. The question is “Are you worth it?” and should never apply to the product.

Fancy French Water...oui!

http://www.phconnection.com/Bottled_Water_pH_List.html

http://www.nsf.org/consumer/bottled_water/index.asp?program=BottledWat

Turn Intentions Into Action

2011-06-26T20:50:00.000-07:00

Bootcampers as you get near the end of the program start thinking about a "physical inventory" Where do you go from here? there are many local races long and short that are coming up and you may want to challenge your abilities. idleness will turn into a vague longing if no action is taken. your are given the fundamentals of keeping a strong body now it's up to you to keep it rolling.

Like A Rolling Stone

2011-06-20T19:59:00.000-07:00

Our June Bootcampers- on the move! and to say this is just warm up is an understatement. When you're at Compound Crossfit, you're neither an employee or an employer, rich or poor, you're Motivated. You will experience pain, you will be winded but you will not be short of motivation from within and around. No, we will not hold your hand but we will be there to celebrate your goals. Half way there!

Knowledge is King!

2011-06-09T18:52:00.000-07:00

Summer time is here!!! which also means our fruit selections just got bigger BUT is it better?

The decisions we make in what we feed our bodies can be daunting. Often we rely too much on ‘convenience’ hence a quick trip to a fast food drive-thru. The only thing we gain by making bad food choices are the repercussions of unhealthy results: obesity, diabetes, the preservatives, the pesticides, the fats, processed carbs, ... the list is endless. So how do you know what you’re getting is good for you? Knowledge is KING! Knowing where your food came from and by reading labels.

Did you know that the sticker bar code on fruits and veggies holds a ton of info? It will tell you if it’s organic, genetically modified, grown locally or regionally, and even pesticides info. Organically grown fruit is 5 numerical code and begins with number 9 for example a banana’s barcode will have the sticker 91234. 9 is the indicator that it’s organic or sometimes the sign is obvious because it says “organic”. Stickers on produce item or also known as PLU is not just for price info.

this is just a regular tomato

an organic lemon the 9 in the beginning of the code

one banana is regular and the other is organic

Click on the link if you would like to know more where your fruit or produce came from. http://www.fruitsticker.com/

http://www.plucodes.com/docs/IFPS-plu_codes_users_guide.pdf

http://www.plucodes.com/

June Bootcamp

2011-06-06T15:51:00.000-07:00

What a turn out for our June Bootcamp! It’s going to be a busy month at The Compound and we are looking forward in working and getting to know each and everyone.

We also want to remind you that hot summer days are ahead. Make sure you’re properly hydrated throughout the day and prior to workout. Your body will undergo compensatory changes in order to deal with the hot and humid environment. In an effort to prevent the body temperature from rising to dangerous levels, blood will be diverted from the organs to the skin. This means that less blood and oxygen are getting to the working muscles, leading to decrease in performance. So don’t forget to bring your water bottles and yes just regular water will do just fine.

See you at The Compound.

Keep The Momentum!!!!!!

2011-05-24T09:35:00.000-07:00

Don't lose the momentum from Bootcamp!!! Sometimes we all get caught in the struggle of life so much that we lose connection with ourselves. No one is immune to stress and the curve ball that life presents to us in the least expected moments. However, preventing a health risk is much easier than curing one.

Remember how hard you have worked to get that 800m run under 5mins? Let’s keep that momentum going. Even those who were once on top of their game have to go back and reevaluate their training, such is the case of Sir Charles Barkley, who joined CrossFit North Atlanta and yes we are all so proud of him and sending wi-five his way!!! We feel your pain Sir Charles and what an inspiration to keep the momentum going.

Here’s the link for Sir Charles Barkley on CrossFit Journal
http://journal.crossfit.com/2011/05/barkley2.tpl#featureArticleTitle

…And here’s you! See you guys throwing it hard on the concrete jungle gym!

Choosing The Right Shoes For Your Foot Type

2011-05-16T09:06:00.000-07:00

When choosing high performance shoes there are a few suggestions that I would like to mention prior to purchase. Although style may influence you at first, long-term comfort is the best indicator when choosing the right shoes.

A good pair of shoes should support your running gait and foot type. Sporting goods stores will not ensure you with regards to your proper fitting. Visit a local sports dealer that will measure your foot-strike.

How does your foot roll? which brings up pronation and supination.

Pronation is the inward roll of your feet while supination is the outward roll of your feet. Excessive movements on either will cause strain on muscles and tendons and can pose injury.

To Bare or Not To Bare? While the marketing for Vibram Five Fingers has certainly been funneled to ‘cool’, going minimal on footprint still remains to be a personal preference. Running and shoes definitely shares mutualism; however there’s more to running than just the ‘shoes’. Historically, men have been able to run barefoot and even modern day athletes and dancers (gymnast and ballet dancers) wear no shoes or shoes with no support but the million dollar ‘cushioned shoes’ industry will happily debate that cushioned is better any day. Ultimately, it comes down to the individual’s choice.

2011-05-13T10:31:00.000-07:00

FOR GROUPON BOOT CAMP PURCHASERS:

To enroll in the Boot Camp from the Compound Crossfit online scheduler at https://clients.mindbodyonline.com/ASP/home.asp?studioid=8813

1. Enter your Groupon number in the Notes field
2. When you go to check out, enter BOOTCAMP in the promotional code field

This will enable you to check out using your Groupon.

PLEASE NOTE: WE ARE UNABLE TO CHANGE THE BOOT CAMP DATES ONCE YOU HAVE ENROLLED, SO PLEASE BE SURE YOU WILL BE ABLE TO ATTEND THE BOOT CAMP YOU SELECTED.

--
Compound CrossFit Administration

2011-05-11T08:17:00.001-07:00

!!!!!!ATTENTION GROUPON PURCHASERS!!!!!

For the $59 Boot Camp Groupon - Participants may register for boot camps online using the promotional code which will be e-mailed to you upon the closing of the Groupon deal. Once the boot camp registration has been completed, it may not be changed. The Groupon must be presented by the first meeting of the boot camp to obtain the Groupon rate.

For the $49 monthly CrossFit Classes - Participants MUST attend an initial orientation session given on Saturdays at 9 am prior to attending regular class sessions for the month of training. Participants must register for the orientation session online. The Groupon must be presented at the orientation session to obtain the Groupon rate.

THE ORIENTATION SESSIONS AND BOOT CAMP SCHEDULE CAN BE FOUND AT OUR ONLINE SCHEDULER AT: https://clients.mindbodyonline.com/ASP/home.asp?studioid=8813

Who's Your Buddy?

2011-05-02T15:56:00.000-07:00

Having a support system is one of the many building blocks

in keeping your healthy lifestyle successful. A “Workout Buddy”is there to push you through when your brain tells you to stop. After all, the brain is biologically wired to keep you safe. Having a workout partner can check your form: if your elbows need to be higher or if your squat form is incorrect. Working out with a partner is a great way to keep yourself motivated. They are there to call you out on days you short change yourself of the effort. Choose a person who will listen to your concerns and feelings: your diet, your progress and/or regress. Accountability session is good. Social support can produce large and lasting gains. Your ‘buddy’ can be your confidant: spouse, best-friend, child, significant other and even your pet (your canine friend- great walking partner ) You can also find on-line support group more importanlty us at The Compound!

Ryan Brock

2011-04-21T14:25:00.000-07:00

Bootcampers give yourself a high five! Last night was tough. Sprint stations, lunges, and broad jumps, followed by tire flips. You have been given a body that you have to look after. Physical health is part of the well being trifecta the other two are emotional and spiritual. Speaking of ‘spiritual’ this weekend is Easter just ‘passover’ the Cadbury egg and go for the more healthier meal or side dish choice. Our multi-million food industry is set is up to profit on our bad eating habits. Educate yourself by being consumer aware: read labels and know where the food source came from. It will help you stay off track on the industrial food pipeline. Perhaps this weekend is good time to visit some local farmers. Again awesome job last night.

Week 1

2011-04-18T09:23:00.000-07:00

Happy Monday Bootcampers! and Welcome to the Compound Crossfit Bootcamp site. Saturday’s fitness test went well. Some of you are a bit apprehensive on your physical capabilities just remember it’s not where you are, it’s where you’re heading towards your goals: strength, health and confidence.

Life is an uphill battle but the view is so much better from the top knowing that you planted a garden of wellness for yourself. Set yourself to feel ‘awesome’ today and everyday. It’s an investment that you will profit and create results in your life. By the way, don't forget to keep a food journal. Thank you everyone.

TIRES AND LADDERS!!

2011-03-30T13:18:00.000-07:00

HERE WE GOOOO!!!! NOW THAT OUR BOOT CAMP CLASS HAS LEARNED ALL THE BASIC FUNDAMENTALS ITS TIME TO START THE FUN STUFF!! THIS IS WHAT SEPARATES OUR BOOT CAMP FROM THE OTHERS........ALL THE FUN YOU HAVE!! WE INCORPORATE MANY UNCONVENTIONAL MOVEMENTS INTO OUR WORKOUTS TO KEEP THEM FUN AND EXCITING. YOU WILL NEVER DO THE SAME WORKOUT TWICE.....NEVER, EVER!!!

BARS AND BELLS!!!!!

2011-03-30T12:11:00.000-07:00

KETTLEBELLS THAT IS! BOOT CAMP CLASS IN CHESAPEAKE LEARNING HOW TO USE THE BAR AND THE KETTLEBELL. WE HAVE A KETTLEBELL CLASS DURING THE BOOT CAMP IN ORDER TO HELP WITH THE EXPLOSIVENESS FROM THE HIP. IN MOST SPORTS AND ACTIVITIES A MAJORITY OF YOUR POWER IS GENERATED IN THE HIPS SO IT IS INVALUABLE TO LEARN HOW TO MAXIMIZE THIS POTENTIAL POWER!

WORKING ON THAT RHYTHM.....COMPOUND STYLE!

2011-03-30T11:58:00.000-07:00

2011-03-30T11:52:00.000-07:00

BOOT CAMP CLASS WORKING ON THEIR EXPLOSIVENESS....BROAD JUMP STYLE!!!

2011-03-30T11:45:00.000-07:00

HERE IS A SHORT VIDEO OF OUR JANUARY BOOT CAMP CLASS WARMING UP.

2011-03-30T11:33:00.000-07:00

OUR BOOT CAMP CLASS GOING THROUGH A TYPICAL WARM-UP. THIS IS ONE OF THE MOST IMPORTANT THINGS YOU SHOULD DO AS PART OF YOUR ROUTINE........WARM-UP!! OUR BOOT CAMPERS WARM UP THOROUGHLY BEFORE THEY BEGIN HE WORKOUT.

2011-03-30T11:24:00.000-07:00

JANUARY BOOT CAMP CLASS WORKING ON THE PUSH-UPS. THIS IS MORE THAN AN UPPER BODY EXERCISE, IT REALLY TARGETS THE CORE AND MID-LINE STABILITY. KEEP A LOOK OUT FOR STEPHANIE.....SHE JOINED OUR TEAM AFTER THE BOOT CAMP AND WILL BE A STRONG COMPETITOR IN THE FUTURE!!!

2011-03-30T11:18:00.000-07:00

OUR JANUARY BOOT CAMP PUTTING IN SOME WORK ON THE BOX JUMPS AND BEAR CRAWLS

It's easy 'not' to do the work but will it get you the result?

2011-01-17T12:24:00.000-08:00

Let's GO!!!!

it's important to emphasize on proper form

Renee Abdow

Our Bootcampers hard at work followed by a nice Hot Yoga....

That's workout with benefits!

January 2011 Bootcamp

2011-01-09T16:25:00.000-08:00

There is no better feeling than achieving one's goal. Our bootcampers are off to a good start.

Head trainer and gym owner, Ryan, start off the bootcampers on a slide presentation

Young athletes looking to enhance their skills by adding Crossfit to their sport

Broad Jump

800m run

FLEXIBILITY CLINIC

2010-11-04T08:00:00.000-07:00

Everyone can benefit from increased flexibility.

Join us at the Compound for a great clinic on November 13th!

BOOT CAMP- MEDLEY WOD

2010-11-04T07:36:00.000-07:00

The final workout before the Fit Test. They had a great time!

Burpee x 10
Box Jump Medley
Bear Crawl
Walking Lunge
Box Jump Medley
Bear Crawl Weave
Push Up x 30
Low Crawl (Face Down)
Low Crawl (Face Up)
Slam Ball x 30
Squat x 20
Burpee x 10

BOOT CAMP: Push Press

2010-10-29T04:25:00.000-07:00

BOOT CAMP- Overhead Squats

2010-10-26T12:08:00.000-07:00

4 ROUNDS
150m Run
Overhead Squat x 10
Ring Row/Pull Up x 10
Burpee x 15

BOOT CAMP: DEADLIFT

2010-10-21T10:36:00.000-07:00

21-15-9
Deadlift
Push-Up
Jump Squat

BOOT CAMP: Anger Management

2010-10-19T06:24:00.000-07:00

Friday, the Boot Campers had a class in anger management. Picture someone who makes you angry, pretend the tire is that person and swing!

In Teams of 3
Thruster x 100
Squat x 150
Sledge Strike x 200

MASHED POTATOES GO PALEO

2010-10-17T05:00:00.000-07:00

Mashed cauliflower is often used as a substitute to mashed potatoes. Add any seasonings/spices you want (except for butter) and enjoy!

Ingredients:

1 large head of cauliflower

1-2 tablespoons of olive oil

1-2 teaspoons salt and pepper (to taste)

2 teaspoons turmeric root powder (to taste)

Coconut Milk/Almond Milk (to desired creaminess and taste)

Instructions:

1. Cut off all the green leaves and most of the stem.

2. Steam entire head of cauliflower until soft. This usually takes about 15 minutes. It’s probably best for you to keep checking though.

3. Put steamed cauliflower into a food processor along with all of the other ingredients until smooth or you reach your desired consistency. I know some people like their mashed potatoes a little chunky so you can do the same here. It also might help to cut the cauliflower into smaller chunks to make it easier to blend.

BOOT CAMP: FRONT SQUATS AND ROWING

2010-10-14T10:54:00.000-07:00

3 Rounds
1 Minute Each Station,
10 Seconds between Stations
Row
Front Squat
Sit Up

BOOT CAMP- WOD #1

2010-10-14T10:16:00.000-07:00

The Boot Campers were both excited and nervous about their first Workout of the Day (WOD), but they pushed hard and did a great job!!

5 Rounds
150m Sprint
Box Jump x 10
Push Up x 10

RECIPE: Pizza Crust

2010-10-13T08:53:00.000-07:00

Almost everyone loves pizza, but when you are trying to eat Paleo, the dough is a no-no. Here's a recipe for a paleo version of pizza dough!

PREP:

1 cup finely ground almonds or almond meal

2 heaping Tbs of flaxmeal

2 heaping Tbs of coconut flour (organic coconut flour is available at bulk stores, along with almond and flaxmeal)

2 lg free-range eggs

olive oil

Preheat the oven to 375˚. In a large bowl, mix the almond and flaxmeal with the coconut flour. In a separate bowl, beat the eggs with a bit of olive oil, then add the eggs and oil to the dry ingredients. Mix well until a compact, firm dough is obtained.

Oil a heated baking stone or pizza tray, and press the dough into a rough pizza shape. Place the pizza in the hot oven and bake for approximately 10 minutes. At this time, remove the crust, add the tomato sauce and toppings, then return to the oven for another 8-10 minutes.

OCTOBER BOOT CAMP KICK OFF!

2010-10-11T05:44:00.000-07:00

The October Boot Camp is officially underway! This month’s participants were enthusiastic and hard working during the Fit Test. We’re looking forward to working with you for the next 4 weeks. Keep up the enthusiasm and the willingness to work, and you will see great results!!

OCTOBER BOOT CAMP

2010-10-07T05:49:00.000-07:00

STARTS THIS SATURDAY @9AM!!

We still have space in our Monday/Wednesday/Friday class at 7:30PM

If you are interested in participating, the cost is $99.

Come by the Compound and register today!!!

compoundcrossfitbootcamp@gmail.com

BOOT CAMP- The Final Medley

2010-10-01T05:58:00.000-07:00

To finish off 4 great weeks with the September Boot Camp, we gave them a medley race to test their new fitness levels. They had a great time! We enjoyed working with everyone and we are very impressed with all of your success!

RECIPE: Paleo Pancakes

2010-09-21T08:34:00.000-07:00

Quick Paleo Pankcakes
Recipe Courtesy of Scott Hagnas
http://www.cathletics.com/recipes/recipe.php?recipeID=27

Make this a meal by adding protein (eggs/sausage/etc.) and some fruit on top!

PREP:
Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

BOOT CAMP: Turkish Get Up

2010-09-21T07:06:00.000-07:00

WOD
Burpee x 15
Turkish Get Up x 20 (10 each arm)
Burpee x 15

BOOT CAMP: THE WALL BALL

2010-09-20T06:31:00.000-07:00

The Boot Campers were introduced to a couple "Wall Ball" variations on Friday: the standard Wall Ball and the Wall Ball Sit Up. They also had another opportunity to take out their agressions on the tires! Great work!

In Teams of 3- Complete the Following
Wall Ball x 100
Wall Ball Sit Up x 100
Tire Flip x 50
Sledge Strike x 150

SWEET POTATO FRIES

2010-09-17T11:34:00.000-07:00

Recipe Courtesy of CrossFit Coeur D'Alene

1 1/2 pounds sweet potatoes , peeled and cut into 1/2-inch-wide strips

1/4 cup olive oil

1/2 tsp. sea salt

1/2 tsp. dried Italian herb seasoning

Directions:

Preheat oven to 425°. Line a baking sheet with aluminum foil coated with olive oil.

Spread the sweet potato strips out onto the baking sheet in a single layer, coat with olive oil and sprinkle with salt and spices, turning them over to evenly coat on all sides with oil and spices.

Bake for 30 minutes, turning every 10 minutes with spatula. Serve warm.

HEAVY BAG CLEANS

2010-09-17T07:56:00.000-07:00

The Boot Camp had a fantastic workout on Wednesday! It's always fun to throw things around.

3 Rounds- One Minute Per Station
Heavy Bag Clean
Lunges
Slam Ball
Sit Up
Row

OCTOBER BOOT CAMP

2010-09-16T07:08:00.001-07:00

Participate in a Second Boot Camp

OR

Invite your Friends and Family!

Meal Options

2010-09-13T12:00:00.000-07:00

When changing your eating habits, i.e. adopting the Paleo Diet, it may be difficult to figure out what you should be eating. Below are just a few sample meals that may help you get started. The possibilities are endless once you get the hang of it. And if it's too daunting to try to come up with something different to eat at every meal, pick a meal combination that you really like and eat it every day as a particular meal for a week.

If a food item is included that you do not like, find a substitute from the food list provided at the Boot Camp Orientation, or ask a trainer. We're here to help!

Sample Meals (interchangeable as to what meal you use them)

Scrambled Eggs with Ham or Bacon, Piece of Fruit, Almond Butter

Smoothie: Whey Protein, Fruit, Ice, possibly a little Milk, Olive Oil (you will not be able to taste it in the smoothie)

Protein Shake, Piece of Fruit, Nuts

Lettuce Wraps or Naked Burrito- Grilled Chicken, Grilled Veggies, Guacamole (fat), Salsa

Grilled Chicken Breast, Asparagus, Nuts

Stuffed Peppers: Green Pepper filled with Ground Beef, Olives, Onions, Diced Squash, Stewed Tomatoes, Olive Oil, and Organic Tomato Sauce

Spaghetti- Spaghetti Squash with Meat Sauce (pour Olive Oil in the sauce for your fat or eat nuts with your meal)

Items to keep on hand for when you are in a pinch:
Protein (whey powder or premade shake low in sugar)
Nuts
Jerky
Fruit
Lunch Meat
Almond Butter

Boot Campers Flip Tires

2010-09-10T12:45:00.000-07:00

The Boot Campers are doing great! This week they learned a lot of new skills, but I think the Tire Flip was the favorite!

Each Member of Your Team Complete:
Kettlebell Swing x 30
Tire Flip x 10
Burpee x 20
400m Run

Recipe: Pork Chops with Currant Reduction

2010-09-09T11:35:00.000-07:00

Pork Chops with Currant Reduction
Scott Hagnas
2010-08-01

Time: 25 minutes

• 1 1/2 lbs pork sirloin chops
• 2 Tbsp coconut oil or bacon grease
• sea salt and fresh ground pepper
• 1/2 cup red wine vinegar
• 1/4-cup beef broth
• 4 Tbsp red currants (huckleberries or blueberries can be substituted)
• 1 Tbsp chives, chopped
• 2 Tbsp pineapple
• 1 tsp diced jalapenos

Preheat the oven to 400 degrees. Grease or oil a large oven-safe skillet and place it in the oven. Use the remaining oil to prepare another skillet; bring to medium heat on the range.

Meanwhile, either crush the pineapple and jalapeno together in a small bowl, or use a small food processor to chop well. Set aside.

Season the pork chops with salt and pepper, then sear for 2 minutes per side in the stovetop skillet. Transfer the seared pork to the skillet in the oven, bake for 15 minutes.

Add the red wine vinegar to the stovetop skillet and de-glaze for 2 minutes. Add the remaining ingredients and stir. Reduce until thickened. Top the pork with the reduction and serve.

Nutritional info (2 servings): 7g carb, 43g protein, 43g fat

Catalyst Athletics
http://www.cathletics.com/recipes/recipe.php?recipeID=59

2010-09-07T08:56:00.000-07:00

When first starting CrossFit and even Boot Camp, many ladies are concerned about "bulking up" as a result of the type of workouts they perform. If you walk around the Compound (or any CrossFit gym), you'll notice that most of the top ladies in these gyms are muscular, but not bulky or lacking femininity.

Check out the article below...

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
By Tim Kontos, David Adamson, and Sarah Walls
For www.EliteFTS.com

--------------------------------------------------------------------------------

David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.

The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.

We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.

2. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!

3. For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

4. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.

5. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.
And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain...it must be the lifting.

10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

Tim Kontos is in his ninth year as the strength and conditioning coach for Virginia Commonwealth University athletes. A certified strength and conditioning specialist with the National Strength and Conditioning Association, Kontos designs, implements, and supervises all strength, speed, and agility programs for all the VCU athletic programs.

David Adamson is in his second year as an assistant strength and conditioning coach for VCU. He is directly responsible for program design and implementation for men’s and women’s track and field, women’s cross country, and field hockey. Prior to coming to VCU, David worked at the University of Wisconsin-La Crosse, Arizona State University, and Winona State University. In 2003, he graduated from the University of Wisconsin-La Crosse, and in 2006, he received his masters in sport leadership from VCU.

Sarah Walls is in her first year with the Rams’ strength and conditioning staff as a graduate assistant working with men’s and women’s soccer, golf, and men’s cross-country. Graduating magna cum laude, she earned a bachelor’s of science degree from Virginia Tech in 2003. Since graduation, she has spent time working at George Mason University in Fairfax, Virginia in the strength department. While there, Sarah worked with women’s tennis, men’s tennis, men’s volleyball, and men’s soccer. At the same time, she also worked for LifeTime Fitness and helped manage and develop innovative training programs. In addition, she is a contributing writer for the magazine, Muscle and Fitness HERS.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

Sledge Swinging in Boot Camp

2010-09-07T07:11:00.000-07:00

Last week the Boot Camp participants had an opportunity to relieve some agression with sledge hammer swings. They really enjoyed themselves, even if they weren't angry!!!

2 Rounds
1 Minute Each Station
Sledge Hammer Swings
Box Jumps
Thrusters
Sit Ups
Burpees

10 Ways To Recover Quickly After Exercise

2010-09-02T06:54:00.000-07:00

Below is a good article about recovery. You may want to consider applying some of these, either immediately following your workout or on your rest day between classes. Pay particular attention to the section on eating after a workout.

Do you know what to do after exercise to speed your recovery from a workout?
Your post exercise routine can have a big impact on your fitness gains and sports performance but most people don't have an after exercise recovery plan.
Most people exercise for the benefits they get from their workout: improved sports performance, better endurance, less body fat, added and even just feeling better. In order to maintain an exercise routine it's important to recover fully after exercise. Recovery is an essential part of any workout routine. It allows you to train more often and train harder so you get more out of your training. Do you have a good after exercise plan?

Why Recovery After Exercise Is Important
Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row.

10 Ways To Recover Quickly After Exercise
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).
How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.

Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

10 Ways To Recover Quickly After Exercise
What to Do After Exercise to Speed Exercise Recovery
By Elizabeth Quinn, About.com Guide
Updated August 10, 2010

SEPTEMBER BOOT CAMP KICK OFF

2010-08-30T03:43:00.000-07:00

The September Boot Camp at the Compound is officially under way! We have an enthusiastic group of Boot Campers who are looking forward to the next 4 weeks of classes. We are excited about working with the Boot Campers and giving them new information and skills they will be able to use for the rest of their lives!

BOOT CAMP WORKOUT #11

2010-08-13T11:10:00.000-07:00

CLASS CHOICE- Tire Flips & Kettle Bell Swings

3 Rounds
(1 minute each station / 1 minute rest between rounds)
Tire Flip
Squat
Kettlebell Swing
Burpee

BOOT CAMP WORKOUT #10

2010-08-11T05:02:00.001-07:00

On Monday and Tuesday the Boot Camp classes learned the Turkish Get Up. This is a fairly complicated movement, but the classes did a great job learning it. This movement is great for shoulder and core strength, as well as improving balance and coordination. I'm sure some of the Boot Campers are feeling the effects today!

AMRAP 8 Minutes
Turkish Get Up x 2 (1 each arm)
Squat x 20

TIRE FLIPS!

2010-08-09T06:18:00.000-07:00

Tire Flips are almost everyone's favorite class during Boot Camp. It's also the dirtiest!

As a Team
40 Tire Flips
100 Burpees

BOOT CAMP WOD #8

2010-08-06T11:08:00.000-07:00

AMRAP 12 MINUTES
Push Jerk x 5
Deadlift x 10
Box Jump x 15

Great job on this workout everyone! It was especially exciting to see every single boot camper using the 20" box for the box jumps!

BOOT CAMP WOD #7

2010-08-06T10:44:00.000-07:00

DIRTY THIRTY
Kettlebell Swing x 30
Push Up x 30
Front Squat x 30
Push Press x 30
Squat x 30

SEPTEMBER BOOT CAMP

2010-08-05T06:58:00.000-07:00

Registration for the September Boot Camp is now open!!

Sign up for a 2nd Boot Camp or encourage your friends and family to register!!

Boot Camp WOD #6

2010-08-03T05:16:00.000-07:00

AMRAP 10 Minutes
Kettlebell Swing x 5
Sumo Deadlift High Pull x 5
Burpee x 5

Boot Camp WOD #5

2010-08-03T04:55:00.000-07:00

5 Rounds
Overhead Squat x 8
Sit Up x 10
Box Jump x 8

Boot Camp Workout #4

2010-07-30T06:37:00.001-07:00

21-15-9
Thruster
Push Up
Deadlift

The 21-15-9 rep scheme is a favorite of CrossFit. I think all of the Boot Campers learned that while this workout didn't seem too difficult on paper, once the clock started, this workout was quite a challenge. Everyone did a great job!!

2010-07-26T12:15:00.000-07:00

After Exercise - 10 Ways To Recover Quickly After Exercise
What to Do After Exercise to Speed Recovery From a Workout
By Elizabeth Quinn, About.com Guide
Updated August 01, 2008

Do you know what to do after exercise to speed your recovery from a workout? Your post exercise routine can have a big impact on your fitness gains and sports performance but most people don't have an after exercise recovery plan.
Most people exercise for the benefits they get from their workout: improved sports performance, better endurance, less body fat, added and even just feeling better. In order to maintain an exercise routine it's important to recover fully after exercise. Recovery is an essential part of any workout routine. It allows you to train more often and train harder so you get more out of your training. Do you have a good after exercise plan?

Why Recovery After Exercise Is Important
Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row.

10 Ways To Recover Quickly After Exercise
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

Alternate Hot and Cold Baths or Showers. Some athletes swear by ice baths, ice massage or alternating hot and cold showers to recover faster, reduce muscle soreness and prevent injury. The theory behind this method called contract water therapy is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).
How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.

Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Workout #3 Skills

2010-07-26T11:42:00.000-07:00

New Skills
Front Squat
Pull Up

Great work!!!

Workout #2 Skills

2010-07-26T05:16:00.000-07:00

New Skills
Rowing
Wall Ball

On Wednesday/Thursday of last week, we introduced the boot campers to Rowing and the Wall Ball. Both skills are wonderful exercises used in CrossFit on a regular basis. They are multi-joint, complex movements that utilize more of your muscles in a single exercise than many other movements you may have seen or done in the past. For instance, when performing a Wall Ball you are holding weight, squatting and pushing it overhead, and doing it all in rapid succession and for multiple repetitions. Not only does this allow you to work multiple muscles at once, but also increases your heartrate and breathing rate.

To engage all of the same muscles in a typical gym, you would need to perform at least 3 different exercises on weight machines AND then still need to increase your heart rate for a length of time through a stereotypical cardio exercise. This method of working out takes a lot of time, not including a proper warm-up. The skills we teach you in the Boot Camp work multiple muscle groups, including your heart, at the same time. As a result, it does not take nearly as long to finish a complete workout as it would in a standard gym using standard equipment.

July Boot Camp- Workout #1

2010-07-22T05:54:00.000-07:00

The July Boot Camp is officially underway! The Boot Campers were nervous when they came into their first class this week, but they quickly settled right in and got to work. Congratulations to everyone for attacking the first workout. We're looking forward to a fantastic 4 weeks!

3 Rounds on each Exercise
1:00 Minute of Work
1:00 Minute of Rest

Box Jumps
Push Ups
Squats

July Bootcamp Fitness Test

2010-07-18T12:09:00.001-07:00

Getting ready for squats but first the proper technique demo by Leslie (yeah she's diesel)...

then off to the next phase push up...

...and now some encouragement from the gym owner Ryan

Don't forget to cheer on our July Bootcampers as they embark on their journey to strength and health.

July Bootcamp

2010-07-18T11:35:00.000-07:00

As usual we are off to a great start. Over 20 bootcampers have signed up for our July session and we are looking forward to each of them finishing their health goals. Ryan is going over theimportance of nutrition while Chris, the head trainer, touches on basic gym expectations.

Then the fun part begins:

off to get measurements and
then the fit test.

2010-07-06T06:25:00.001-07:00

YOGA AT THE COMPOUND

The Compound is looking for a Certified Yoga Instructor to provide classes here at the gym. If anyone is interested, or know someone who is interested in teaching, please let us know. Thanks and we look forward to providing our clients another amazing service here at The Compound!!

FINAL FIT TEST- JUNE BOOT CAMP

2010-07-05T08:08:00.000-07:00

The Compound would like to give you all a huge "CONGRATULATIONS" for all of your success during the June Boot Camp. You did a fantastic job and we are looking forward to continuing to work with many of you in the regular classes!

2010-07-01T19:33:00.001-07:00

*** ATTENTION.....ATTENTION.....
ATTENTION ***

Quick update on the Boot Camp.......we only have 15 seats left in our JULY BOOT CAMP!!!!!!
If you are interested, don't wait, these seats will be gone soon!!!!!

WOD #9 - M/W/F Group

2010-06-29T09:43:00.000-07:00

Tire Flips!

6 Rounds- In Teams
25m Tire Flip
Burpee x 15

WOD #8

2010-06-29T09:08:00.001-07:00

Skill- Push Jerk

3 Rounds
400m Run
Push Jerk x 10
Sumo Deadlift High Pull x 10

HYDRATE! HYDRATE! HYDRATE!

2010-06-25T14:20:00.000-07:00

Don't forget to drink plenty of water. By the time you are on thirst mode...your body is already dehydrated. Pedialyte vs. Gatorade? It's a personal preference. Pedialyte much less in sugar content in comparison to Gatorade which has more carb ingredients. Water is water. Don't spend extra on name brands just because the package looks attractive.

WOD #7

2010-06-25T11:05:00.000-07:00

New Skill: Push Press

2 Rounds:
Push Press x 20
Kettlebell Swing x 15
Push Up x 10
Burpee x 5

2010-06-24T18:00:00.000-07:00

OK guys and gals we are now taking reservations for our July Boot Camp!!! Sign up soon as we only accept 20 people per class and these Boot Camps fill up quick!!!! Call now!! See you at The Compound!!!

WOD #6

2010-06-22T07:26:00.000-07:00

3 Rounds:

400 meter Run
Overhead Squat x 10
Pull Up x 10
Front Squat x 10

July Boot Camp

2010-06-18T10:56:00.000-07:00

July Boot Camp Registration is now open!!!

Tell your family and friends, or sign up again!!

WOD #5

2010-06-18T10:32:00.001-07:00

"Dirty Thirty"
Kettle Bell Swing x 30
Box Jump x 30
Sumo Deadlift High Pull x 30
Sit Up x 30
Burpee x 30

WOD #4

2010-06-18T10:24:00.000-07:00

3 Rounds for Time
Thruster x 12
Deadlift x 15
Pushup x 18

Rest and Recovery After Exercise - Improve Sports Performance

2010-06-14T06:14:00.000-07:00

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome1 - a difficult condition to recover from.

What Happens During Recovery?
Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining2 often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Short and Long-Term Recovery
Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.
Short-term recovery, sometimes called active recovery3 occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal4.

This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining5, modify workouts types, and make changes in intensity, time, distance and all the other training variables.

Adaptation to Exercise
The Principle of Adaptation6 states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.
There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports Performance
In general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis8.
Other studies link sleep deprivation with decreased aerobic endurance9 and increased ratings of perceived exertion10.

Balance Exercise with Rest and Recovery.
It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log11, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

About.com: Sports Medicine
Sports MedicineRest and Recovery After Exercise - Improve Sports Performance
After Exercise Rest - Why Rest Days Improve Sports Performance
By Elizabeth Quinn, About.com Guide
Updated: October 28, 2008

Week # 1

2010-06-13T04:25:00.000-07:00

Workout #1:

3 Rounds of 1:00 @ Each Station. 1:00 restbetween rounds.

Squat
Push-Up
Box Jump
Sit-Up
Burpee

Workout #2:

As A Team:

2K Row
Wall-Ball X 100
Push-Up X 100
Burpee X 100

Workout #3:

Pull-Up X 30
Front Squat X 30
Pull-Up x 20
Front Squat X 20
Pull-Up X 10
Front Squat X 10

Nutrition Follow Up- The Basics

2010-06-09T06:40:00.000-07:00

Nutrition is the single biggest factor in losing weight/body fat and getting in shape. Fuel your body with the right stuff and you'll be amazed at what CrossFit can do for you. Eat poorly, and you'll wonder why you're only seeing minimal results. Nutrition is the cornerstone on which everything else is built. Before you guys go off and start looking at thousands of diet books out there, just try and start following a few basic rules. The staples of your diet should be lean meat, fruits and vegetables, nuts and seeds. That's it. Not pasta, not pizza, not yogurt, not anything but what was just listed. No, not even after a workout. Lean meat, fruits and vegetables, nuts and seeds. Eat these things in roughly equal servings every time you eat. Eat 4-5 smaller meals a day instead of three huge ones. Eat within an hour of waking up and within an hour of your workout. Drink a lot of water. Water needs to be your staple beverage. Cut out sugar and processed foods as much as possible. What constitutes a processed food? Is it a meat, fruit, vegetable, nut or seed? No? Then it's a processed food. Take steps as you need to, to start removing processed foods from your diet each week. Quitting all processed foods "cold turkey" can be very hard for some people, and could result in a binge later. But start following these basic rules and you'll be well on your way to reaching your fitness goals. There will be time to get into macronutrient ratios, nutrient timing, and supplements later. Start with the basics.

~Contributed by Chris Gedicks, Trainer, Compound CrossFit

Boot Camp Orientation

2010-06-08T19:14:00.000-07:00

TIRE FLIPS... Dirty Fun!!!

2010-05-26T10:17:00.000-07:00