Rock Climbing at the New River Gorge

     No other sports represent trust like rock climbing.  Trust is one of the key on a successful climb.   From estimation to making the next height, trusting your gears (harnesses, ropes, carabineers, etc.), and most of all trusting your partner at the bottom base that he’s belaying you securely.   By having faith in the person at the bottom holding the rope, creates a rapport between the climber and the belayer;  and for those of you that were unable to come to the trip, you missed out on opportunity to gain knowledge from two experienced climbers Josh Hoke and Ryan Allday from Compound Crossfit.  With the help of these two guides, I was able to put my trust and confidence and I finished two routes in which one level was a 5.8.  This level consisted of vertical climb on small holds.  Moves can be technical as hand grasps and foot grips come to mind.

     Our youth group did an amazing job.  No rock wall was too high or too hard for our youngest climber who is five years old.   Josh has an innate ability in making a person feel comfortable with their own physical ability and educating them that climbing stirs the physical strength and challenges the mind while the person figures out a puzzle when they are in tough spot and keeping self-assurance simultaneously.  Fear is a natural feeling but complacency is inconceivable.

     I wish I could provide more constructive criticism but my experience was centered mostly on the positive.    I learned plenty of techniques that will require a whole lot of time to master and that climbing on natural element is a different beast than going to a rock gym.   We had a blast at The New River Gorge in West, VA.   The sight from the top of bright yellow, red, and orange leaves indicates that autumn is in full bloom.

     I’m already looking forward to the next trip.  Thanks again for a wonderful weekend!

Josh Hoke

Ryan Allday

Ryan, Josh, Aaron

102810 WOD

|AMRAP 20


95/65# Snatch X 10


Push-Up X 20

post result here!

102610 WOD

5 Rounds:

155/105# Deadlift X 12

155/105# Hang Power Clean X 9

155/105# Front Squat X 6

warm ups are posted on the whiteboard and Don't forget to post results here

092710 WOD

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Push Press
3-3-3-3-3

AMRAP 12

50/35# DB Push Press X 8
Burpee X 8
50/35# DB Walking Lunge X 8 (4 Ea. Leg)

Warm ups are posted on the whiteboard

Post bragging  rights here!









in this photo: Valerie Matney

091910 WOD

Back Squat 5-5-5

6 Rounds:
95/65# Front Squat X 10
Ring Dip X 10
Toes-To-Bar X 10

warm up are posted on the whiteboard

post comments here

091710 WOD

"Nancy"

5 Rounds:
400m Run
95/65# Overhead Squat X 15

Reminder Warmups are posted on the whiteboard

Start a fray...post comments here!

091510 WOD

3 Rounds

800m Run
Pull-Up X 30

Don't forget warmups are posted on the whiteboard and post results here!

Commerate 9-11 WOD

"Always to be best, and to bedistinguished above the rest." - Homer, The Iliad

315/205# Deadlift X 11

225/155# Back Squat

X 11

40% of Bodyweight

Weighted Pull-Up x 11

185# Clean and

Jerk X 11

185# Front Squat X 11
Muscle-Up
135# Snatch X 11
135# Thruster X 11
45# Weighted 15' Rope

Climb X 11

1 Mile Run w/45# Vest

090710 WOD

5 Rounds

315/185# Deadlift X 7

Double-Under X 21

Warm ups are posted on the whiteboard

Post comments and results here!

083110 WOD

Press

5-5-5

AMRAP 12

135/95# Push Press

Jerk X 5

Burpee X 10

Sit-Up X 15

Don't forget the warm ups on the white board AND post bragging rights ;-) here!

082410 WOD

Holy Quick

3 Rounds:

Wall-Ball x 20
Push-Up X 30(W/ Hand Release)
Sit-Up X 40

Don't forget the warm-ups!

Start "The stoke" comment here for results

081910 WOD

|

Overhead Squat
3-3-3-3-3

4 Rounds For Weight
Snatch Grip Deadlift
Power Snatch
Snatch
OHS

post comment and results here

WOD 081710

Deadlift 10 RM

Alternating Tabata

DL/Burpee16 rounds of :20 on/:10 off

185# for men

135# for women

So round 1 will be DLs, round 2 burpees, round 3 DLs, until you hit 8 rounds of DL and 8 rounds of burpees.

post results and comments here

The Appeal of Running and Getting Dirty

The Compound Crossfit Mud Run Team had a blast! Our unique blend of teamwork was an experience that was filled with enthusiasm and all around endless team support.

The first dip in chest deep water along with the trail run was a nice break from the heat coming off the beach. However, the uphill sand dunes and downhill roller coasters were a ‘rinse and repeat cycle’ that was a punishment for untrained calves. As the name implies, Mud Run, the stages consisted of a wall and series of mud pits that was sure to get you DIIRTAAY. You were required to drop to your hands and knees and low crawl through a very thick very warm very black-gray mud.

What a way to finish!! With 2500 filthy dirty racers and out of this were 17 teammates whom are crazy-shirtless-and-stenciled-guys-and-muscle-fit-gals. Cheers! Looking forward to next year.

photos by Skip Jones

http://www.skipjonesphoto.com/

WOD

30/24" Burpee Box Jump X 30
40m Shuttle x 2
Burpee x 30
...40m Shuttle X 2
30/24" Box Jump X 30
40m Shuttle X 2

A 40m Shuttle is done by sprinting 10m, changing direction and sprinting back 20 yards, then changing direction again and sprinting 10 yards through the original starting point.

072910 WOD

21-15-9

75/55# Thruster
75/55# Back Squat
75/55# Push Jerk

072810 WOD

3 Rounds


Burpee Pull-Up X 15
Jumping Squat X 15
Clapping Push-Up X 15

*remember this week is all de-load workout

072410 Unconventional WOD

072310 WOD

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"The Beast"

5 Rounds
185/115# Power Clean X 10
30/24" Box Jump X 10
100m Run

This workout is a benchmark workout at a friend's gym. It is very explosive and will be a challenge. Shoot for under 20 minutes, sub 15:00 is excellent.

Don't be too quick to judge

The Man: Will. First one to finish a tough W.O.D.