Sunday 2.08.15

We'll be out there!

Monday, February 9th: Compound Lite classes at 6:00 PM begins for Mon, Tue, Thu classes.  There's still space left!  Contact Erica at

For more info, click HERE

Saturday, February 14th: Solano County Home and Garden Show. We will be at the Dixon May Fair for the Home and Garden show and showing people what CrossFit at The Compound is all about! Let us know if you want to help out!  Contact Erica at

They have a SCALED Division now!

The CrossFit Games Open registration has already began. Last year, over 200,000 people from around the world competed in the Open, then it was whittled down to several thousand individual and team athletes in the Regionals and then finally the top 50 men and women (and teams and masters) competed in a huge number of workouts to find out who was the fittest on earth. These guys put their body through a ton of pain and pressure and are definitely awesome to watch.

I know many of you are unsure on how the Open works, but that's part of the fun and what we train for; the unknown. We are all more capable than what we think, and competition is when those capabilities show. It's the reason why Olympic Weightlifters can lift 5-30 lbs higher in competition than when they lift in training. Or CrossFitters get a muscle up, or lift their max weights for multiple reps in competition. We all try just a little bit harder in competition.

Competitions are fun, but stressful to many. I'm not saying anyone needs to go into The Open with the idea they may win the CrossFit Games and be the fittest person in the world! Heck, those people are training many hours a day, 6 days a week, and constantly fueling up on expensive supplements and proteins, etc. They have state of the art recovery methods and training tools that most of us can't afford. And frankly, the majority of them are or were collegiate level athletes at least and are sponsored in some way or another.

But, in spite of the level of competition, pushing yourself into the Open does have its advantages. Whether you know it or not, if you have been following our programming, you have already been training in the way that we feel will best prepare you for the CrossFit Open and provides you with the "minimum dose, maximum return", The CrossFit Open is just a continuation of our programming, because you only compete in one workout a week (not 3-5 workouts in one day).

How it works is, The first Open workout will be released on Thursday, Feb. 26. The fifth and final Open workout will be released five weeks later on Thursday, March 26. You will have four days to complete and submit your workout score before it closes each week on the following Monday (5 p.m.). All athletes then submit their score to the Games website. For CrossFit HQ, this helps them figure out the winners of each region to help them narrow down the fittest on earth.

For The Compound, that Open workout will be added into our programming each week, so we are all going to get a chance to do the workout regardless. One of your workout partners will judge your workout and give you a precise rep score (everyone gets judged!). Then if we sign up (it only costs $20), we can see how we rank world wide. And the database can give you your rankings by stats.

Lastly, the competition helps everyone push a little bit harder and that increases your intensity, which makes you fitter. And the more of us that do it, the more we all push each other and everyone wins in the competition against yourselves. Which is why we train, to be the best YOU that you can be.

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