Bound Newsletter 5.26.2024
Why Do We Do Hero Month?
Undertaking 25+ Hero Workouts in a single month is no easy feat. Some coaches criticize this approach, claiming it's too strenuous for clients, but I disagree. Hero Month is our annual opportunity to put all our training to the test.
Not everyone has the time or resources to participate in trail races, obstacle courses, or progress far in the CrossFit Games season. Hero Month provides a chance for all of us to push our limits. These Hero Workouts honor the soldiers and first responders who made the ultimate sacrifice to protect others. In return, the least we can do is give our all during these 10-40 minute workouts over a 30-day period.
I am immensely proud of everyone who accepted the challenge. As we tally up the total number of workouts completed, I want you to reflect on your dedication and resilience. It doesn't matter if you had to scale every workout—you showed up, put in the effort, and pushed through the discomfort. Be proud of what you've accomplished. I certainly am.
Upcoming Birthdays:
Alex Cory - June 3
Seth Hamlin - June 5
John Molina - June 16
Ashton Phillips - June 24
Michelle McCrary - June 25
Bragging Board:
Brian Chambers completing his race last weekend.
Just thought this photo was bad ass and deserved to be shared.
Announcements, Upcoming Schedule & Events
Hero Month Shirts have been ordered. Luckily we ordered 3-5 extras in sizes. They are going to be sold out shortly.
Sugarwod is out. I hope you downloaded the csv file. HERE is a how to from Wodify to upload previous workouts
June 1st we will begin collecting the Affiliate Dues. With the recent increases in monthly payments. We are lowering the monthly dues from $50 to $40 a person ($65 per couple). This helps us replace rubber plates, dumbbells, purchase new equipment to replace old, this year it helps us with the expensive repairs to our BullDog Scrubber to clean the floors daily. We are also hoping to get some cubbies for main area for bags, a kettlebell stand, new tall rope, wall ball target for last rig, etc.
To minimize the excess costs as well, we would appreciate a check or cash.
Coaches Calendar will no longer be needed. Wodify allows us to show to coach for every class when you view the calendar.
CrossFit Journal Article of the Week: No Intensity No results by Andréa Maria Cecil
To move all significant health markers in the right direction, do more work faster, trainers say.
The only way to know intensity is to experience it.
It is not a mythical creature born of grunting loudest, sweating most or cheering excitedly. It is also not a matter of opinion. It’s physics. Scientifically speaking, intensity is defined as power: force multiplied by distance, then divided by time. Simply put: Intensity is doing more work faster.
“You have to teach people how to do it,” said Chris Spealler, a member of CrossFit Inc.’s Seminar Staff and a seven-time CrossFit Games athlete who owns CrossFit Park City in Utah.
Fran, for example, is a workout most of the general population should be able to finish in roughly 7 minutes or less, he explained. The workout calls for 21-15-9 reps of thrusters and pull-ups. For an athlete who is trying to break into that time domain, Spealler provides the road map: Do the 21 thrusters and 21 pull-ups in no more than 2 sets each, and the break can be no longer than 5 seconds. At the end of that round, the clock should read “2:00” or “3:00.”
“Giving people targets is hugely helpful, and I think that’s where a lot of affiliate owners miss it in the application,” Spealler said.
He continued: “Really, intensity is being comfortable with being uncomfortable.”
That discomfort—doing 5 more reps when all you want to do is stop—is how you become fitter.
“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” CrossFit Founder and CEO Greg Glassman wrote in April 2007’s “Understanding CrossFit.”
Weekly Training Breakdown
