Bound Newsletter 12.7.2024
Class Photos from 12.23.2023 available follow the link below.
Thank you Kara!
I am excited to announce that Onward Atlanta has a location in our front offices here at CrossFit Bound!
Member and physical therapists, Kristen Humphries, recently took a position with Onward Atlanta. Onward Atlanta is a one-stop performance physical therapy clinic for active individuals wanting to get out of pain and improve their physical performance. Our physical therapists approach their care with a fitness-forward approach and hands-on treatment. Our mission is to expedite the process of eliminating pain and maximizing performance for the active individual. You deserve a different experience than what the medical system is currently providing. You've made a choice to prioritize your health and we've made a choice to ensure your success. Rushed appointments are replaced with detailed assessments, skilled treatments, and uninterrupted 1-on-1 sessions.
Offerings:
Dry needling
Spinal manipulation
Cupping
Exercise Prescription
Running Analysis
Movement Analysis
Want to book a session with Kristen follow this —> link
Want to see more about Ownard follow this —> link
We are going to make a switch to GO-WOD in place of ROMWOD. I know we still have a few members who use ROMWOD daily. I believe we need to make a change to something more specific to each individual. ROMWOD has been the same stretches over the years and hasn’t created much variety since we started. With GO-WOD will plug in our daily movements and a customized warm up protocol will be created for you for that day. So for those of you with specific areas of concern this can help by prioritizing your valuable time.
If you want to be added to CrossFit Bound email info@crossfitbound.com to let us know and we’ll add you to the gyms platform.
With GOWOD you can enjoy several benefits:
⚙️ Every day, the GOWOD app creates a mobility protocol for you, tailored to the movements of the WOD and your mobility weaknesses! You can do this at home before coming to the gym or directly on-site while waiting for the class to start.
📈 Your coaches can access your mobility score via a dedicated platform, thereby identifying your weak points to optimize their coaching!
If you are interested in subscribing to GOWOD Premium features, which will allow you to mobilize in a 100% personalized manner, get in touch with the staff! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription! 🤩
📲 Download the GOWOD app from the stores if you want to test it! ✅
Upcoming Member Birthdays:
January 8th - Alex Willis
January 9th - Sarah Bedgood
January 10th - Jennifer Valenti
Bragging Board:
Tyler Haygood- PR on his Snatch 155lb!
Miguel C - 165lb Power Snatch PR (10lbs)
Jenni Busbee- Did her first pistol
Mary Lubbers - 5lb Snatch PR + weighted cossack squats + :20sec PR on her 500m Row (2:06) + 5x Bench Press @ 90#
Upcoming Schedule | Events | Weekly Coaches Calendar
February 10th - Marathon row Event for Love Organization
Teams of 4 (2 females / 2 males) - $240 per team
February 23-25 - Elsi Enduro Last man standing running event in Ringgold Ga
February 29th - The Open Starts
March 1-7-14 will be the Friday Night Light Events
March 23rd - Barbell Collective Lifting Competition hosted by CrossFit Bound
*Saturday Class will be moved to a location TBD
April 27th - Bound Brawl Team Competition
January Special Membership Discount
CrossFit Journal Article: “What is Fitness” by Greg Glassman; October 2002
What is Fitness, is one of the original articles from Greg Glassman describing the foundation of CrossFit
This article explores
the 3 Standards of CrossFit
The General Physical Skills one needs to be considered ‘fit’
The Sickness - Wellness -Fitness model
The Theoretical Hierarchy of Sport
The Integration of these principles
This Weeks Workouts
This week is Testing Week. We are going to test the Strict Press, Push Press, Back Squat, Bench Press, Strict Pull-up, and Power Clean.
Following this testing week we will turn to getting ready for the Open. You will see previous Open Workouts and some of the standard Girl Workouts over the next two months.
-Monday: Strict Press & Push Press work up to 1RM | Grace 30 Clean and Jerks
-Tuesday: Back Squat 1RM | Wall Walk + Deadlift Workout
-Wednesday: Fight Gone Bad
-Thursday: Bench Press & Weighted Pull-up | Alternating Single Leg V-ups + Hand Release Push Ups
-Friday: Power Clean | Row + TTB + Alt. DB HPCJ + Burpee Pull-up + Double Under Intervals
-Saturday: Team Workout Alternating rounds of DB Box Step Over + DB Devil Press + Bar Muscle Up
