3 Rds.
Deads (1.5 BW) x 15
Flying Pullups x 7
Precision Jumps x 10
Chain Pull
Farmer's Walk 70&44/53&26

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We wanted to thank each and every one of you for all the hard work you put in at the gym!! It only runs well because of the members and staff that are a part of it! Ryan and I appreciate you guys more than you will ever know! Now, take this day and enjoy yourselves and your families!With all that mushy stuff out of the way...... Make sure you guys rest up today and cheat, a little...not too much because we are going to hit it hard this weekend!!!!
HAPPY THANKSGIVING!!!!!

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4 Rounds
Doubles x 100
Sit ups x 100
KB Swings 70/53 x 10
GHD Back x 25

Leslie and I thought this worthy of a name, soooooo
this will now be.....
"The Heath-Les anator"

WOD
2K Row
Back Squat Technique

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"Nancy"
5 Rounds
Run 400m
Overhead Squat 95/65 x 15

"The only way to find the limits of the possible is by going beyond them into the impossible."
- Arthur C. Clarke

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"Linda"
10,9,8,7,6,5,4,3,2,1
Squat clean 3/4 Bodyweight
Bench Press BW
Deadlift 1 1/2 BW

"Nothing great has ever been accomplished without enthusiasm."
-Ralph Waldo Emerson

"Tommy V"
Thrusters 115/80 x21
Rope Climbs x12
Thrusters x 15
Ropes x 9
Thrusters x 9
Ropes x 6

"Fortune favors the brave."
- Publius Terence

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3 Rds.
Snatch x 15
Box Jumps x 10

Below is an update on how Pat has been doing a month into his Paleo diet. If you are just starting to look at our website, let me bring you up to date, Pat went Paleo about a month ago to determine if it really would have any impact on his performance and health...Soo far, so good. To try some good recipes that he found scroll through. I know I've tried some and I was very happy with the results. As well as I am happy with his performance in the gym. He looks great, also seems to find energy to push through WOD after WOD. The Compound STRONGLY recommends Zone or Paleo or a combination of both. If your diet is not right, no matter how hard you work in the gym you will not get the results you are looking for. As I have said before, we only have you for one hour out of the day so if you are screwing up your body the other 23 hours then there's only so much you will be getting out of the program!

picture came from"anamericanidiot.files.wordpress.com"

Good Morning,
"The term, Paleo Diet, is short for "Paleolithic Diet". This short term has developed as an abbreviation, easily pronounced and remembered, in the past 15 years or so. With Dr. Cordain's book, The Paleo Diet, published in 2002, it has become the most widely used popular term when referring to our ancestral ("paleo" means old) diet, that proceeded the advent of modern agriculture.

Many nutrition scientists now agree that it is a way of eating for optimum health. The reason this way of eating promotes optimum health is because it is mimicking the way our Paleolithic ancestors ate. Over a 2 million year period our genes adapted to a diet in which all food had to be hunted, fished, or gathered from the natural environment. Though this environment has changed dramatically, the human genome has changed less than 0.02 percent in the past 40,000 years. Thus, most people eat a diet that is not in sync with their genetic needs, and sooner or later end up with health conditions that are largely preventable" from www.thepaleodiet.blogspot.com

I followed the Paleo diet 90/10 ( 90% time 10% cheat) for approximately a monthly. I say approximately because I am still following it. First an foremost, after some time in the Paleo world. I discovered Paleo is more of style of eating opposed to a diet restriction program. Such as the Zone.
Total weight loss which is usually what draws people to eating different, we all want to look better naked. On some level. You may or not want to admit that. Try this on for size, do you prefer walking the beach with your shirt off or on? Do you stop and look at your self in the mirror when you get out of the shower? Or the other side, Mr. White coat told me if I don't change my food intake I am going to lock up at 45 and get a black hurse escort to my next job. An finally performance ( which really ties into both listed items) I wanted better performance in the gym. I wanted to recover better, move heavier loads quickly over longer distances. The other parts of looking better naked, and my diet needed much improvement.
So what happened? It worked. Simply put my body responded very well. I surprisingly didn't loss a lot of weight (approx 5 lbs) however the mythical leaning happened. I constantly do full range of motion glute ham developer sit ups. However it looks like I store a keg of beer in my belly. Until I started paleo, my top four abs are there, along with my oblique's.
Energy I can say enough. When it came to WOD's I was powerful and wanted more. My lifts bumped up approximately 10-15 pounds ( that can be attributed to working out) which has been stagnant for a bit. I was/am less sore if that makes sense.
After being Paleo strict for approximately 3 weeks I decided to go off for a meal. Serving up some pizza and beers. Holy crap that was horrible. I had one slice of pizza an half a beer and fell asleep in the middle of the chargers game ( don't fret we won) thinking it was the killer workout at Compound. I tried again more pizza no beer. Instantly asleep, I felt like crap for three days. As if I wasn't in the zone. Things were not connecting, gas, cramps the whole deal.
So what am I saying. It works simply put. You want to be stronger, move faster, and feel better. Get paleo. You want to look the best naked, use Paleo foods and apply the zone to those foods. I am currently working that and it is even better.

You can follow my Paleo/zone diet and workouts at:
www.afatmansfitness.blogspot.com


Later for now see you at the Compound Pat

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"Diane"
21,15,9
Deads (225/185)
Handstand Pushups

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"EVA"
5 Rds.
800 m run
Kettlebell swings (70/44)x30
Pull ups x 30

"The main thing is keeping the main thing, the main thing."

There is serious dedication in this WOD. This is one that makes your whole body hurt and you run out of gas half way through it...One of the main reasons I love our gym is because we really are like a family! When person A wants to stop and person B looks over and can see that written all person A's face, person B makes sure that doesn't happen! The yelling, the screaming, the encouraging and motivating cheers. We all have our own ways to make sure we get through these WODs and we equally have our own ways to make sure our sisters and brothers do too!

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