Bound Newsletter 7.9.2023
You Need to Decide….
The word ‘DECIDE’ comes from the Latin word decidere, which is a combination of two words: de = 'OFF' + caedere = 'CUT'
So that means you need to CUT OUT everything that keeps you from becoming who you want to be. Whats your goals in each area of your life. From there you start eliminating choices that keep you from those goals. Once we learn how to create clear precise goals or visions in our lifes we can begin to take the path less traveled to become better versions of ourselves daily!
Bragging Board:
Mary Turner - 1:33 PR on HELEN
Quentin - :44s PR on HELEN
Jonathan Primo - 1 min PR on HELEN
Jussara V - PR on HELEN
Upcoming Schedule / Events:
Mayhem on the Mountain Competition - August 19th, Pelham Alabama
Team competition, age divisions, and RX/scaled for everyone to choose from
Check out Workouts and sign up through Facebook - HERE
Blue Ridge Ultra Marathon - 15k, 30k, and 50k races
October 7th - The event gave us a discount to use - ‘crossfitbound’
Website HERE
New Recovery Room is Open for members to use for FREE!
Our recovery room has:
Infrared Sauna
Air Relax compression pants
Thera Gun
Cupping
Look below on details on how to sign up and make reservations using the acuity app
CrossFit Journal Article of the Week: Strong Enough by Mark Rippetoe
”…Technical ability is the capacity to execute a movement efficiently—completing the movement while using the least possible energy. It is the ability to adhere very closely to an efficient motor pathway in a consistent manner. As such, it can also be defined as the ability to demonstrate the strength available to complete a given athletic task, since in its absence even great strength cannot be displayed in that movement. In this sense, strength is dependent on technical ability, even though strength is the quantity we most often seek to measure: the shot is thrown for distance, the bar is lifted for the most weight, the ball is hit over the fence, the lineman tackles the fullback hard enough to stop him. These are more obvious examples of strength display, but all sports worthy of the name depend on force production within the context of correct technical execution…”
This Weeks Workouts:
Monday: Strength - Back Squat 5x5 | 20 Min Max Meters on machine of your choice
Tuesday: Strength - Strict Press + Weighted Pullups | Wall Walks + Power Clean AMRAP with partner
Wednesday: Strength - Deadlift 1x5 | Row + Overhead Squat + Pullup
Thursday: Strength - Bulgarian Split Squats + Box Jumps | EMOM of Calorie Bike + TTB / Push Up
Friday: Strength - Push Press + Bent Over Barbell Row 5x5 | Weightlifting EMOM
Saturday: Team Workout - Bar Facing Burpees + Barbell Complex + Bar Facing Burpees
BPs List:
Mark Rippetoe (Wichita Falls Barbell Club) & John Welbourne (Power Athlete / Crossfit Football) talk about strength training for general population and the importance of a solid strength foundation for all human beings not just in sport but for life.
Rich Froning Podcast - So I guess I’ll share this because I’ve had so many people asking about this Rich Wedding Day workout we did over 10 years ago. Recently on Rich’s podcast they watched and commented on a workout we did literally 2-3 hours prior to his wedding. 6RFT 3x snatch + 6x Overhead Squats + 9x CTB Pullups at 185lbs. Back then that was a lot of weight and I would argue that is still a lot of weight for people to complete this workout. What was funny is that his buddies did this workout prior and was literally taking them 20+ minutes to complete and Rich and I just kind of laughed thinking we may have outdone ourselves. Once we started it became a race. Rarely does Rich miss reps and neither did I at that point in my competitive career (which my snatch technique then was horrible still) so we were pushing the pace on one another. Great workout with a great human being. Rich will always be the GOAT of CrossFit.
The wedding workout is about a hour into the video
