Bound Newsletter 3.3.2025
25.1 gave us a great start to the season with a triplet of Burpees - DB Hang Clean and Jerks - Lunges
Below is the top 5 Men/Women so far
Grant Griffing - 280
Ean Parr - 269
Ryan Allen - 261
Jeb Buffington - 250
Matt Link - 246
Nicole Corey - 222
Jessica Phillips - 206
Natalie Gordon - 193
Mary Turner - 192
Sheri Kindred - 192
Trust Yourself: The Power of Inner Confidence
In a world filled with expert opinions, social media influencers, and endless self-help advice, it’s easy to fall into the habit of constantly seeking external validation. Whether it’s about career choices, fitness goals, or even personal relationships, we often look to others for the answers. While learning from experienced individuals is valuable, relying too much on outside advice can leave us disconnected from the most important voice of all—our own.
The Downside of Always Seeking External Advice
When we prioritize others’ opinions over our own instincts, we risk losing confidence in our ability to make decisions. This can lead to:
Paralysis by Analysis – The more perspectives we gather, the harder it becomes to take action. Too much information can create self-doubt and hesitation.
Dependence on External Validation – Seeking constant reassurance from others can weaken self-trust and make us question our own judgment.
A Lack of Personal Growth – Growth happens when we take responsibility for our choices, learn from mistakes, and develop resilience. Relying on others to dictate our path can hinder this process.
Trusting Yourself: A Skill You Can Develop
Self-trust doesn’t happen overnight—it’s a muscle that grows with practice. Here’s how to strengthen it:
Listen to Your Gut – Your intuition is a powerful tool. When faced with a decision, take a moment to check in with yourself before seeking outside opinions.
Take Small Risks – Start by making small choices without consulting others. Over time, this builds confidence in your ability to navigate life’s challenges.
Learn from Experience – Mistakes are not failures; they are opportunities to learn. The more you trust yourself to handle the consequences, the stronger your decision-making skills become.
Limit External Input – Be selective about whose advice you seek. Instead of gathering a dozen opinions, choose one or two trusted mentors who align with your values.
Practice Self-Reflection – Journaling, meditation, or simply taking time to think about your decisions can help you connect with your inner wisdom.
The Freedom of Self-Reliance
When you cultivate self-trust, you experience a new level of freedom. You no longer feel the need to explain or justify every choice. You become more decisive, resilient, and confident in your ability to navigate life’s uncertainties. Instead of constantly looking outward for answers, you learn to rely on the one person who truly knows what’s best for you—yourself.
So the next time you find yourself seeking yet another opinion, pause. Take a deep breath. Trust yourself. You already have the answers within.
Welcome New Member
-JT Dabbs. JT is a CF Lvl2 coach with many years of experience as a athlete and coach. We are excited to have him join our community!
Upcoming Birthdays:
-Winfred Brown March 7
-Tiffany Rivera March 10
-Brooklyn Shaw March 11
-David Ferrer March 13
-Alain Nicolet March 17
-Cody Porter March 21
-Kerry Aponte March 23
Upcoming Anniversaries
1-year Memberships:
-Alex Falcon March 9
-Luke Mayben March 15
-Kailey McCarty March 15
-Sydney & Cody Cobb March 25
Upcoming Events for CrossFit Bound
CrossFit Open February 27-March 17
We have 2 Friday Night Lights going on March 7th & March 14th
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
CF Journal Article of the Week:
Unlock Stronger Barbell Lifts: The Crucial Role of Your Lats in Deadlifts, Cleans, and Snatches
By Zachary Long, DPT
The lats are the largest muscle in the upper body, and for CrossFit athletes, they play a pivotal role in many of the functional movements we train. In exercises like pull-ups, muscle-ups, and toes-to-bar, lat strength is essential for optimal performance.
However, the lats’ role in barbell movements — such as the deadlift, clean, and snatch — is often overlooked. Understanding how this muscle enhances your lifting mechanics can lead to better performance and reduced injury risk.
Lats 101
The lats cover a large portion of the back, originating from the lower spine and pelvis, and attaching to the upper arm. Their primary function is arm extension. For example, in a pull-up, the lats contract to pull the arms from an overhead position down to the sides.
Lat Function in Barbell Lifts
In barbell lifts, the lats work to keep the barbell close to the body, improving efficiency and control. This is similar to carrying grocery bags — holding them close to your sides is significantly easier than carrying them with arms outstretched. When a weight stays near our center of mass, less muscular effort is needed to support the load.
The lats play a key role in the deadlift, clean, and snatch by maintaining bar-path efficiency in two specific positions:
#1 – The Setup
The lats help pull the shoulder blades down toward the back pockets and keep the bar close to the legs. Pulling the shoulder blades down reduces the distance between the barbell and the hips, minimizing stress on the lower back.
A useful cue: Imagine crushing an orange in your armpit to activate your lats before lifting.
#2 – The Pull
As the bar passes the knees, maintaining proximity between the barbell and the thighs is crucial for an efficient lift. The lats actively pull the bar toward the hips to prevent it from drifting forward.
In the deadlift, poor lat engagement often results in the bar bouncing off the thighs at lockout instead of gliding smoothly up.
In the clean and snatch, ineffective lat use can cause excessive bar contact at the hips, leading to the bar traveling away from the body instead of moving directly overhead.
Here’s a video demonstrating these two key aspects of lat engagement in barbell pulling exercises.
For athletes struggling with this issue, a great drill involves using a resistance band to pull a PVC pipe while hinging. This helps reinforce the feeling of lat engagement in pulling movements.
Focus on sliding the bar up and down your thighs as the band tries to pull it away.
Whether your goal is to hit a new PR or reduce strain on your lower back, understanding the crucial role the lats play in deadlifts, cleans, and snatches can be a game-changer for your performance.
Garlic Butter Chicken with Roasted Veggies (High-Protein, Low-Carb)
serves: 4
Ingredients:
4 boneless, skinless chicken breasts
2 tbsp olive oil
3 tbsp unsalted butter
4 cloves garlic, minced
1 tsp paprika
1 tsp dried oregano
1 tsp salt
½ tsp black pepper
1 lemon, juiced
1 lb asparagus, trimmed
1 zucchini, sliced
1 red bell pepper, sliced
½ cup grated Parmesan cheese (optional)
Instructions:
Preheat oven to 400°F (200°C).
Prepare the chicken: Pat chicken breasts dry, then season with paprika, oregano, salt, and black pepper.
Cook the chicken: Heat olive oil in a large oven-safe skillet over medium heat. Sear chicken for 3 minutes per side until golden brown.
Add garlic butter: Reduce heat to low, add butter and minced garlic to the pan. Let the garlic become fragrant (about 1 minute), then squeeze in lemon juice.
Roast the veggies: On a baking sheet, toss asparagus, zucchini, and bell pepper with olive oil, salt, and pepper. Roast in the oven for 15 minutes.
Finish the chicken: Transfer the skillet to the oven and bake for 10-12 minutes until chicken reaches an internal temperature of 165°F.
Serve & enjoy: Plate the chicken alongside the roasted vegetables. Sprinkle with Parmesan cheese if desired.
This meal is packed with protein, healthy fats, and nutrient-dense veggies—perfect for a low-carb family dinner! Let me know if you’d like variations. 😊
