Bound Newsletter 1.18.2024
It's Just Pain: Lessons from American Primeval
In the show American Primeval, there’s a moment that lingers long after it’s over. A young boy, suffering from a life-threatening leg infection, is faced with a brutal but necessary choice. To survive, the infection must be burned away, and the tool for the job is a red-hot iron. Just before the searing blade is pressed against his skin, a man looks the boy in the eyes and warns, “It’s going to hurt.” Without hesitation, the boy replies, “It’s just pain.”
That moment captures something primal and universal: pain is inevitable, but how we respond to it defines us.
Pain with Purpose
Our workouts, much like the boy’s ordeal, often bring discomfort. Sometimes they hurt. But it’s pain with a purpose. With every burpee, heavy lift, or grueling row, we’re choosing to step into discomfort because we know growth lies on the other side. The more we expose ourselves to discomfort, the more we endure—and eventually, we thrive.
Contrast this with the world outside the gym. Many of our friends and family have built lives where discomfort is avoided at all costs. They sink into couches, recliners, and streaming marathons, finding solace in the comforts of Netflix, social media, and video games. We’ve heard the complaints about how kids today face no challenges, but if we’re honest, our generation has been seduced by comfort too.
The Secret Yearning for Challenge
As much as we crave comfort, there’s a part of us that hungers for a challenge. That’s why we show up to this gym, day after day. We willingly subject ourselves to tough workouts, knowing that discomfort brings transformation.
Eating clean is uncomfortable. Exercising daily is uncomfortable. Living differently than those around us is uncomfortable. Yet, it’s that very willingness to embrace discomfort that sets us apart. It’s what gives us the strength to face life’s challenges and say, “It’s just pain.”
The Power of Discomfort
Every time you finish a workout drenched in sweat and gasping for air, you’ve done more than improve your physical fitness. You’ve proven to yourself that you can endure. You’ve chosen discomfort over complacency, growth over stagnation. And while others may shrink from the hard things in life, you lean in, knowing the pain is temporary, but the reward is lasting.
So the next time you’re staring down a tough workout or a tough moment in life, remember that young boy and his quiet resolve. Pain is inevitable, but your response is a choice. And if you’ve trained yourself to find comfort in discomfort, you’ll face it head-on and say, “It’s just pain.”
Embrace the Challenge
Let’s keep choosing the hard things. Let’s keep showing up, eating clean, and living differently. Together, we’ll find that through discomfort, we become not just stronger athletes, but stronger humans. After all, it’s not the absence of pain that makes life meaningful—it’s the way we rise to meet it.
New Members:
Jalen Merrick
Calie & Nicholas Hadley
Eric Robinson
Eric Ensley
Reed Dockery *has returned :)
Reese Magwood
Upcoming Birthdays:
-Sergio Rivera 1/24
-Ruben Rivera 1/24
-Amber Buettner 1/29
Upcoming Anniverseries:
1 year memberships:
-BAM & Melanie January 27th
-Greg Defani February 12th
-Jim Blackhall February 1
2 year Memberships:
-Ruben Rivera
3 year Memberships:
-Trevor and Hillary Maloney
2025 Calendar of Events:
Nutrition Challenge -CrossFit Bound 28-Day Fat Loss Challenge begins January 6th
Habit Tracking Tools
Meal Planning Resources
Protein Ideas and How to hit your goals
Individual Protein Targets
Inbody Scans Before and After
Weekly Progress Tracking
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this a in-house competition this year. You can find any partner to compete with. We’ll do prizes for top 3 teams and have raffles in between.
Registration/Workouts uploaded soon
We are making this an in-house competition.
We will have a $35 entry fee per person.
We will have food, a bounce house and kids area, prizes ,etc
Elsie Enduro: February 22, 2025
Website/Registration HERE
There’s a $20 discount on black Friday!
CrossFit Open February 27-March 17
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Atlanta Ga April 26-27th
Website Registration HERE
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
Website / Registration HERE
Journal Article of the Week:
How to Lose Fat Without Losing Muscle
NEVER start with cutting food intake!
by: Chris Masterjohn, PHD
When you “lose weight,” the health benefits you get are from losing fat. These are directly opposed by losing lean mass, which includes weight from muscle, bone, and internal organs. There is such a thing as losing too much fat. For the average woman, the threshold is probably somewhere around the 17-22% body fat range.
For the average man, the threshold is probably somewhere in the 6-12% body fat range.
Everyone has their own unique optimal body fat, and that optimal point will vary according to the demands of your life, so always judge your results by whether you are getting healthier or not. But if you choose to lose weight, you have to focus on losing fat, not muscle.
Unfortunately, the average person who cuts calories to lose weight will lose between 40% and two-thirds of that weight as lean mass. This ratio is HORRIBLE.
There is no need whatsoever to lose as much or more muscle as fat, and this shows you that standard calorie-cutting is a tremendously bad way to lose weight.
So how do we preserve lean mass when losing weight?
Three rules:
Exercise more, do not eat less. If you eat junk food, stop, and eat good food. If you are stuffing yourself silly and in an inexorable path toward greater and greater obesity on a daily basis, stop, and eat normal amounts of food. If you are currently eating good food that is keeping you weight stable, do not start by eating less. Rather, get your total resistance training and high-intensity workouts up to six hours per week with the base of this being full-body resistance training and the remainder high-intensity intervals and sprints. Add some moderate intensity work on top of this base and lots of light activity like walking. If you are able to recover from this exercise and feel good, and you are not losing weight fast enough, add more activity. If you hit a wall where you are exceeding your recovery capacity, then it is time to cut food intake.
Eat enough protein. Obtain 1.2-1.8 grams of protein per kilogram of bodyweight (0.55-0.82 grams per pound of bodyweight). If you insist on losing weight faster than one pound per week, get your protein up to 2.4 grams per kilogram bodyweight (1.1 grams per pound of bodyweight) per day.
Slower is always better. If you hit the exercise target above and hit the 2.4 g/kg protein target, you can lose up to 2 pounds per week and expect to gain muscle. If you hit the exercise target above and get 1.2-1.8 g/kg protein, you can expect to retain all your muscle if you keep your weight loss down to 2 pounds per week and but gain muscle if your keep your weight loss down to 1 pound per week. If you do not follow the exercise or protein targets above, you must limit your weight loss to a half pound per week.
Recipe of the Week: Citrus Herb Grilled Flank Steak with Cucumber Tomato Salad
Citrus Herb Grilled Flank Steak with Cucumber Tomato Salad
Ingredients
For the Steak:
2–2.5 lbs flank steak
1 tbsp olive oil
Juice of 1 orange
Juice of 1 lime
2 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
1 tsp chili powder (optional for spice)
1 tsp sea salt
½ tsp black pepper
For the Cucumber Tomato Salad:
2 medium cucumbers, diced
2 cups cherry tomatoes, halved
½ red onion, finely sliced
2 tbsp red wine vinegar
1 tbsp fresh lemon juice
1 tsp olive oil
1 tbsp fresh parsley or basil, chopped
Salt and pepper to taste
Instructions
1. Prepare the Steak:
In a small bowl, mix orange juice, lime juice, olive oil, minced garlic, cumin, smoked paprika, chili powder, salt, and pepper.
Place the flank steak in a large resealable bag or shallow dish and pour the marinade over it. Let it marinate for at least 30 minutes (or up to 4 hours in the fridge for more flavor).
2. Grill or Broil the Steak:
Preheat your grill to medium-high heat (or your oven broiler to high).
Remove the steak from the marinade, letting any excess drip off. Grill or broil the steak for 4-5 minutes per side for medium-rare (internal temp of 130–135°F). Adjust cooking time for desired doneness.
Remove the steak from the heat, cover with foil, and let it rest for 10 minutes before slicing.
3. Prepare the Cucumber Tomato Salad:
In a large bowl, combine diced cucumbers, cherry tomatoes, and sliced red onion.
In a small bowl, whisk together red wine vinegar, lemon juice, olive oil, and a pinch of salt and pepper.
Drizzle the dressing over the vegetables, toss to coat, and garnish with fresh parsley or basil.
4. Serve:
Thinly slice the steak against the grain.
Serve alongside the refreshing cucumber tomato salad for a light and satisfying meal.
Nutritional Information (Per Serving)
Estimated for 5 servings:
Calories: 300
Protein: 35g
Fat: 7g
Carbs: 10g
Fiber: 2g
Net Carbs: 8g
This dish is light, nutrient-packed, and perfect for a low-fat, flavorful family dinner!
Weekly Trainiing Breakdown
