Bound Newsletter 11.10.2024

Written By Brandon Phillips

Member photo of Ryan Boone

….Start strong, stay strong, and finish even stronger. Every rep counts toward the person you want to be….

Class Attendance Breakdown for October:

  • 1373 attendances

    • 4 pm class with 246 total - 10.7 avg

    • 5:15 pm class with 230 total - 10 avg

    • 12 pm class with 187 total - 8.13 avg

    • 5:30 am class with 179 total - 8 avg

    • 6:30 am class with 123 total - 6.47 avg

    • 9 am class with 155 total - 5.96 avg

    • 6:30 am with 122 total - 5.3 avg

      • Many of our members are not checking in through the app because of not submitting scores or just not wanting to. Remember it helps us understand the metrics and health of our gym when you check in to a class through our app on wodify. Please help us - serve you better

Committed Club for October 2024

Jeb Buffington 24
Kyle Rice 24
Matt Schuster 24
Johnathan Primo 23
Fatih Sen 23
Natalie Gordon 23
Brian Lawler 22
Dylan Porter 22
Mary Turner 21
Brittany Karneol 20
"FEFE"  Maytê Fernanda Souza 20
Miguel Chavez 20
Dalton Brumfield 20
Melanie Venable 19
Jim Blackhall 19
Ryne Holsomback 18
Ryan Boone 17
Michael Jamorski 17
Julie Chambers 17
BAM 17
Christopher Kibbe 17
Bryan Marichal 16
Laura Rutland 16
Nicolas White 16
Brandon Brooks 15

Upcoming Events, Schedules, Etc:

  • Thanksgiving Schedule: Wednesday 8 & 9 am, Thursday: No Class, Friday 8 & 9 am, Saturday 9 am

  • December 7th: Nutrition Seminar with Special Guest Breakthrough Nutrition Jill Thorton & Jessica Phillips

  • December 7th: Bound Christmas Party @ 6-8pm

  • December 24th: Classes at 8 and 9 am

  • December 25th: Closed

  • December 26th: Classes at 8 and 9 am

2025 Calendar of Events (so far)

  • Couples Conquer at CrossFit Bound February 15th, 2025

    • Registration/Workouts uploaded soon

  • Elsie Enduro: February 22, 2025

    • Website/Registration HERE

  • CrossFit Open (TBD)

  • Pensacola Beach Brawl Spring: March 22-23, 2025

    • Website/Registration HERE

  • Team Ragnar Series in Georgia: April 11-12, 2025

    • Website/Registration HERE

  • Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach

Upcoming Birthdays:

Ricardo Cervantes - Nov 11
Kristen Humphries - Nov 15
Matt Schuster - Nov 16
Gregory Difani - Nov 18
Zeth Sutton - Nov 20
Julie Chamber - Nov 21
Hannah Woodman - Nov 22
Isabella Lidalen - Nov 23

Crossfit Journal Article of the Week: The Primer on Protein - Part 1 “What is Food for?”
by: Jocelyn Rylee, MS, CF-LV4

Why do we need to eat? What is food for?

When posed this question, most people will respond with an enthusiastic “Fuel!” or “Energy!” While this answer is correct, it is also incomplete. It’s true that food provides hydrocarbons (fats and carbohydrates) that get turned into ATP (the energy currency of the body). But just as important, if not more so, food also provides building blocks — structural elements that do not get used for energy but get turned into our brain, muscles, bones, connective tissue, blood vessels, neurotransmitters, etc. Every bit of you is built out of something you ate. 

In the CrossFit nutrition prescription, “eat meats” is offered as a placeholder for animal products in general — meat, eggs, fish, dairy, etc. The primary macronutrient in these foods is protein. When consumed and digested, dietary protein is broken down into amino acids. Think of amino acids like Lego blocks and proteins as the near-infinite number of creations we can construct out of them. There are 20 amino acids used to build proteins in the human body, nine of which are essential (meaning we have to get them from the diet) and another six that can become essential depending on factors such as training volume, illness, injury, etc. From these amino acids, the body produces at least 20,000 proteins that we know of. Some are small, such as the hormone insulin, constructed of just 51 amino acids linked together. Other proteins are enormous. Titin, found in the sarcomere of muscle, is the largest protein in the body and is composed of approximately 34,350 amino acids!

This six-part series will explore the underappreciated but necessary structural elements of the diet and all the weird and wonderful ways the body uses dietary protein to support good health. 

Defining health as “work capacity across broad time and modal domains, across the years of your life,” what better place to start than with skeletal muscle? 

Weekly Training Breakdown Nov 11-Nov16

Brandon Phillips
Next

November A.O.M