Compound Crossfit Gym/Personal Training - Chesapeake, Virginia: August 2011

Tuesday, August 30, 2011

SAME STORY WITH THE POWER GUYS. STAND BY FOR A WEEKS WORTH OF SURPRISE WODS. WE WILL BE OPEN BUT THE WOD WILL BE DETERMINED BY OUR POWER SITUATION IN THE MORNING. SORRY FOR THE INCONVENIENCE. ALL CLASS TIMES ARE AS SCHEDULED.

Monday, August 29, 2011

WOD FOR MONDAY 29TH WILL BE DETERMINED THAT MORNING DUE POWER OUTAGE AT THE GYM. WE WILL BE OPEN AND WE WILL HAVE A WOD.

Friday, August 26, 2011

***** ATTENTION *****

NORMAL CLASS SCHEDULE FOR TODAY, FRIDAY, AUG 26TH.

UNCONVENTIONAL CANCELLED FOR SATURDAY, AUG 27TH.

Monday, August 22, 2011

WOD

BENCH PRESS 3 - 3 - 3

21 - 15 - 9

HANG POWER CLEAN 135/95
PLYO PUSH UP
BOX JUMP

WOD

OVERHEAD SQUAT 3 - 3 - 3

FRONT SQUAT 95/65 x 20

HANDSTAND PUSH-UP x 5

FRONT SQUAT 95/65 x 15

HANDSTAND PUSH-UP x 10

FRONT SQUAT 95/65 x 10

HANDSTAND PUSH-UP x 15

FRONT SQUAT 95/65 x 5

HANDSTAND PUSH-UP x 20

Wednesday, August 17, 2011

WOD

A.M.R.A.P x 7 MINUTES

SUMO-DEADLIFT HIGH-PULL 75/50 x 7
SLAM BALL 30/20 x 7

Monday, August 15, 2011

WOD

DOUBLES x 200

4 ROUNDS

BURPEE POWER CLEAN 155/105 x 5

TOE TO BAR x 30

DOUBLES x 200

Sunday, August 14, 2011

WOD

"Gator"

Eight rounds for time of:

185 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Thursday, August 11, 2011

WOD

DEADLIFT 275/190 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

ROPE CLIMB 10 - 6 - 4 - 2

Wednesday, August 10, 2011

TEAM SUPERFIT RICHMOND 2011

AS MOST OF YOU KNOW, THE COMPOUND SENT SOME ATHLETES TO COMPETE LAST WEEKEND IN RICHMOND. FIRST AND FOREMOST I WANNA SAY GOOD EFFIN JOB YOU GUYS!!!! THIS WAS AN AWESOME EVENT WITH LOTS OF AMAZING ATHLETES!!!
SO HERE'S THE RUN DOWN..........

CHECK IN AT 0800 AND START FIRST WOD AT 0900. = IT WAS LIKE HEARDING CATTLE AS HUNDREDS OF ATHLETES WITH GEAR BAGS AND COOLERS TRIED TO SHUFFLE THEIR WAY THROUGH THE SINGLE DOOR ENTRANCE TO THE GYM. WE MADE IT IN, GOT OUR TEAM NUMBERS SHARPIED ON OUR ARM, AND HEADED STRAIGHT TO THE BATHROOM FOR THE PREGAME.......WELL YOU KNOW WHAT!!!
0930 = HEAT 3 WITH KRIS AND RYAN STARTS. THEY HAD A GREAT PACE AND HELD IT STRONG TO THE END, FINISHING 3RD JUST 2 REPS BEHIND FIRST!!!!! DAMMIT!! EVERY SECOND COUNTS, JUST LIKE WE TELL OUR CLASS. MARY AND JOEY PULL A RESPECTABLE 12TH PLACE FINISH ON THE STONE COMPLEX, WHICH ACTUALLY WAS THE 6TH BEST SCORE ON THAT EVENT BUT SO MANY PEOPLE HAD THE SAME SCORE SO IT BUMPED THEM DOWN.
1250 = RYAN AND KRIS ARE UP ON WOD #2   7 MINUTE A.M.R.A.P GROUND TO OVERHEAD WITH 135LBS. OUR BOYS TIED FOR 2ND MOVING 13,905 POUNDS IN 7 MINUTES!!! WOW!! MARY AND JOEY MOVED 5,705 LBS ON THIS ONE.
OUR GUYS ARE STRUGGLING TO KEEP UP WITH THEIR NUTRITION AND TRYING TO KEEP THEIR MUSCLES LOOSE BECAUSE THEY STILL HAVE ONE MORE WOD BEFORE CALLING IT QUITS!!
3:00 = IT'S GO TIME FOR THE BOYS!!! As a team, do Max Reps of Each Movement                                                                        (4 Minutes Per Movement)
                                                                                   Thrusters       95lbs                                                                                                                                 Chest to bar pull-ups                                                                                      Burpees

OUR LEGS WERE TIGHT, OUR CORE WAS SHOT, AND OUR SHOULDERS WERE ALREADY WORKED FROM THE GROUND TO OVERHEAD WOD, BUT WE KNEW WE HAD TO KICK ASS ON THIS ONE UNLESS WE WANTED TO GET BUMPED OFF THE PODIUM!! 12 MINUTES LATER WE PUMPED OUT 273 REPS, WHICH SECURED 2ND PLACE ON THAT WOD!!! WE DID OVER 100 THRUSTERS IN 4 MINUTES AND OVER 100 CHEST TO BAR PULLUPS IN 4 MINUTES!!! HELL YEAH!! JOEY AND MARY FINISHED WITH 185 REPS ON THIS ONE! JOEY SURPRISED EVERYONE ON WODS 2 AND 3!!! HE BANGED OUT GROUND TO OVERHEAD AND THRUSTERS LIKE A PRO!! LOOK OUT FOR HIM NEXT YEAR!!

FINALLY TIME TO GO BACK TO OUR HOTELS AND RELAX..........YEAH, AND EAT OUR ASSES OFF!!! WE WERE STARVING!!

DAY 2 BROUGHT US A NICE SURPRISE AS THEY REARRANGED OUR HEATS TIMES BUT SOMEHOW WE MISSED THAT WORD!HAHA SO KRIS AND I ARE WATCHING THE FIRST HEAT COMPETE WHEN SOMEONE ASKS...... HEY, AREN'T YOU GUYS SUPPOSED TO BE OUT THERE?? HUH??? WELL, TURNS OUT WE SURE WERE!! SO NOW WE GOT STUCK IN THE 2ND TO LAST HEAT. NO BIG DEAL RIGHT??? WRONG!!!! IN MULTIPLE EVENT COMPETITIONS LIKE THIS YOU USUALLY GET ABOUT 2 HOURS REST BETWEEN WORKOUTS. BUT NOW WE ARE DOING OUR LAST TWO WODS ALMOST BACK TO BACK!!! I HAD TIME FOR A POST WOD SHAKE, A LITTLE ROLLING OUT, AND THEN RIGHT BACH OUT THERE!!!

1030 = OUR BUYS ARE BACK UP.

15 Minute AMRAP of

Kettlebell Snatches while partner holds handstand position. 53 pound kb.
When partner breaks from handstand, both partners must run around the building.

THEY ARE LOOKING STRONG UNTIL THE LAST 2 MINUTES KRIS RIPPED BOTH HIS HANDS OPEN AND COULD BARELY HOLD ONTO THE KB!! OH NO! WE TIMED OUT 2 SNATCHED SHORT OF TAKING 2ND PLACE!! DAMMIT!! TWO REPS SHORT PUT US IN 4TH PLACE ON THAT WOD!
FOR THE LAST WOD ONLY THE TOP 15 TEAMS WERE ALLOWED TO MOVE ON.

1230 = ITS DO OR DIE TIME FOR OUR BOYS. THEY WILL HAVE TO PULL 1ST PLACE ON THIS ONE ON ORDER TO GET 2ND OVERALL. THEY ARE FEELING GOOD ABOUT THE WOD, EVERYTHING FALLS INTO THEIR STRENGTHS!!

As a team complete the following:

20 Power Snatches (115/85)
50 Toes to Bar
20 Power Snatches (115/85)
15 Muscle-Ups (can be partner assisted)
20 Power Snatches (115/85)
20 Handstand Push-Ups

3.....2....1......GO!!!! THEY PULL AHEAD RIGHT AWAY AS KRIS BANGS OUT THE SNATCHES WITH EASE!! ON TO THE TOE TO BAR......RYAN IS FAST BUT THE OTHER TEAM IS FASTER!!! HOLY SHIT HOW IS HE DOING TOE TO BAR THAT FAST!!! BACK ON THE SNATCHES RYAN IS CATCHING BACK UP!! HELL YEAH.....GO COMPOUND!!! NECK AND NECK ON THE MUSCLE UPS!! THEY CREEP AHEAD AND HIT THE HSPU ABOUT 20 SECONDS AHEAD OF US....GO...GO...GO!!!!! AWWWWW......2ND PLACE! THEY GOT US BY ABOUT 30 SECONDS!!
AND THAT'S A WRAP GUYS.....WE FINISHED 3RD OVERALL AFTER 5 ASS KICKING EVENTS!!!

Tuesday, August 9, 2011

***** COMPOUND CROSSFIT SPOTLIGHT *****

CAN I STILL WORKOUT IF I'M PREGNANT?

THE COMPOUND WOULD LIKE TO TAKE THE OPPORTUNITY TO RECOGNIZE THE HARD WORK AND DEDICATION OF ONE OF OUR MEMBERS. DON'T WORRY, THIS IS THE FIRST OF MANY, WE HAVE PLENTY MORE STORIES JUST LIKE THIS ONE!!!

DARCY MYERS

(in her words)

I have been doing crossfit with the Compound for a little over a year. Now with the expert advice of the trainers and the help of Crossfit Mom I am continuing my training at 27 weeks (6 months) pregnant with baby boy #2. Crossfit was the answer to losing my baby weight from the first child so I decided to continue with it through this pregnancy as well to avoid the same weight gain. I'm proud to say I have only gained approx 10 lbs. in 6 months. There are certain modifications that must be made, for example, I cannot do handstand push ups ( which I was trying to get better at pre-budda belly) now they are inverted off a 12" box. Also I have to drop the amount of weight I lift, for example, pre-budda deadlift PR was 216# now I am lifting under 100#. This is a result of trying to maintain health as opposed to maxing out.

Darcy continues to be a superb motivator at the gym......a little aggressive sometimes..... but still a great person to workout with!! haha. She is a prime example of what you can achieve with hard work and dedication. Her story can often be heard at our Boot Camp orientation class which we volunteer her to speak to the new arrivals in our program. Keep up the good work Darcy!!! Stay tuned for updates on her progress through her pregnancy.