"Helen"

3 Rds.
400 m run
KB swings 53/35lbs. x 21
Pull up x 12

We also wanted to wish Amy a very Happy Birthday!!!!!
If I would've known earlier we would've had a special Compound present set up for her.
Perhaps we will have to get her this weekend! Either way, hope you enjoy yourself today!

Stephanie and Lisa...some of the newest Compound members.

Welcome to the family ladies....We are glad to have you!!
Keep kicking ass!

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Hello every one,
Well I must admit here I am on my first day and I feel like I have been cheating. I am a bit OCD and have been worried about "falling off the wagon" so to speak, with this paleo thing. So for the last two weeks I have been experimenting with different meals and such. I found a couple of great resources located at www.crossfit.com If you crossfit, you owe yourself to get on the board and learn, read and ask questions. You can follow my beginners questions here at :http://board.crossfit.com/showthread.php?t=50956 . Some great basic info can also be found here at :http://www.paleodiet.com/
So let tell you my Goals:

1. Continue to manage weight
2. Improve performance at WOD's
3. Prove/Disprove a normal human can benefit..trust me I r normal

So with that out there this what I had for day 1:

B:
2 egg omelet
1 strip bacon
diced tomato's
diced green pepper
Cup of coffee (just coffee non of that silly stuff added)

Snack:
Handful of following mix:
Almonds
Pecans
Walnuts
raisins
sunflower seeds

L:

Left over of the following

Chicken Breasts Supreme
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1 boneless chicken breast cut in half (2 pieces)
1 fresh lemon, juiced
2 tablespoons of fresh chopped Parsley (or 1 tablespoon dried)
2 tablespoons of olive oil

Cut off fat and remove tendons from chicken breasts. Cut chicken into
bite size pieces. Heat a skillet on medium high, add olive oil. When the
pan and oil are hot, sauté chicken until just cooked through (chicken will
spring back when pressed with finger). Add lemon juice and chopped parsley.
Toss chicken with lemon, parsley and olive oil for one to two minutes.
Serves 2.
Adapted from Mary f. in rec.food.cooking and Julia Child

Snack:
Handful of following mix:
Almonds
Pecans
Walnuts
raisins
sunflower seeds
Large green apple

D:

Barbecued Venison Steaks with Herbs
------------------------------

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4 Venison Steaks (4 oz. each)
Chopped rosemary 2 Tbsp
Chopped garlic 2 Tbsp
Chopped thyme 2 Tbsp
Olive oil 1/4 cup
pepper to taste

For marinade, combine oil and herbs. Marinate venison for 4 hours in
refrigerator, covered. Remove from marinade and shake off excess oil.
Place venison on grill over just hot coals (but not flaming). Season with
pepper and brush with marinade. Cook for 5 minutes turning once, or until
medium rare.
From http://www.foodcomm.com/recipes/

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OHS
BW + 75 lbs.
BW + 50 lbs.
Body Weight
BW - 60 lbs.
BW - 40lbs.

Robbie, Robbie....We love our Robbie.....

Robbie first experienced CrossFit at the Compound in November 2008 as a gift from his wife, Leslie. Robbie was in the midst of re-enlisting in the Navy to become a Diver and she thought CrossFit might be just what Robbie was looking for. Robbie began eating on the Zone and saw a huge jump in his performance in just a few weeks. He swears by the Zone and touts its benefits to others interested in eating healthy and improving their fitness level. Even though Robbie has been in Chicago since June, he continues to conduct CrossFit workouts with other dive trainees on the weekends. In October, Robbie begins Dive School where the physical training program is founded on the CrossFit methodology, so we know he won't have a problem keeping up, if not smoking the other guys. It was great to see you this weekend brother!!! Keep fighting the fight and making us proud. Our thoughts are with you!!!

I have rips on my rips.........
Fight Gone Bad......what a horrible follow up to yesterday's Angie. After doing 100 pull ups and having my rips from Monday open yesterday I thought...to hell with grabbing a bar today.
But I did and so did about 5 others who had hands that were sore and torn.
I looked around after I set my bar up and saw the others setting theirs up and I felt pretty damn good about throwing down with them today.
I believe a direct quote from Mark Rippetoe is "If you insist on wearing gloves, make sure they match your purse."
I can't tell you why my fellow crossfitters thought it was a good idea to push through the pain of their rips but I can tell you what my thought on it was........
The Compound has many military, fire fighters and police officers, myself included, who really have to expect the unexpected!!! If an officer is getting his ass beat by someone, he has to suffer through the pain until back up arrives. If a fire fighter feels the heat from a fire but hears a baby cry in a house, they will suffer to save. If a mother and wife is about to become a victim in the Walmart parking lot she should fight her heart out.
Rips suck!!! They really do! But my rips are a mental state more than a physical one. Rips won't kill me. The skin will grow back and I'm not out of WODs for weeks. However, believe it or not (and this may not be the majority mentality) rips make me know I can endure some pain and still give my heart when it comes down to it. Your mind should be just as strong as your body. Our box isn't the place you come to look pretty, nor is it the place you come to fill an ego (leave that shit at the door). Our box is a place we gather to seriously concentrate on make our minds and bodies ready to take any given situation that comes our way. The are a badge of honor, so to speak, that kindof just come with the territory.

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Because half our gym went to Crossfit Swift to participate in their FIGHT GONE BAD, we thought we would suffer through their pain from a distance

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PAT GOES PALEO OCTOBER 1st!!

Most of us know to shave seconds off our "Fran" time or to out sprint our opponent in one of our suicide WODs our diet has to be on point.
We don't kid ourselves and think we can eat like absolute shit and then have any kind of admirable performance in the gym....because each and every one of us know that's the furthest thing from the truth.
Most of us eat according to the Zone or at least Zone-ish. However, one of our finest members, Pat, has decided to dig in and see what Paleo is all about! Pat is going to share this with us....does it work? What's all the hype? Is it better than the zone? Or is it pretty much the same? How will it effect his performance, his health? These are all questions he is going to shed some light on. I will be posting some of his dinner meals, in case you guys want to try his yummy recipes.

For any more info on recipes, or where this adventure is taking him, or to join him in the fun shoot him an email at misfitcj@hotmail.com.

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OOOHH, how we love Angie!!!

Here is the newest toy we have for the gym.....it's our 100 lb. kettle bell.
Ryan introduced it to Will and Will's eyes lit up like Ralphie getting "an Official Red Ryder Carbine-Action Two-Hundred-Shot Range Model Air Rifle" on Christmas Day.

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Rest day........and a well deserved one at that!

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