Bound Newsletter 3.17.2024
2024 CrossFit Open has come to an end.
The 3 workouts were a great test of overall fitness. From straight work capacity to a mixture of skills and weight to challenge even the best of athletes.
Thank you Brittany Peteerse and Kara Everill for the photos!
Brittany Photos - Go HERE
Kara Photos - Go HERE
IF
(‘Brother Square-Toes’—Rewards and Fairies)
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
Bragging Board:
Logan Brown with a 12:20 minute finish on 24.3 - legit. Excited to see how Logan will do come quarter-finals
Ean Parr finished 24.3 in 14:54!
Nicole Corey with our top female placement with 163 reps. Only 7 bar muscle ups from finishing.
Matt Garrison - I just want to give a shout out to Matt, I believe Matt is one of our most improved athletes going into this years Open. The first two workouts were not up his alley, but he completed all the burpees in 24.1 and finished above the worldwide average on 24.2. Being one of the strongest men in the gym, that comes with a cost conditioning wise. Proud of his progress this year.
Hannah Spratlin - completing her first CrossFit Open
Cole Mcnall - completing his first Crossfit open
Randy Joering - completing his first Crossfit Open.
Two Important Announcements: Lets welcome 2 babies
Meet Isla Grace Harvey- Congratulations Eric Harvey welcome to fatherhood!
3/16, 7:26am, 20 inches, 6.9lbs
Baby Sarah Margaret Little!
3/12 @ 4:19am, 7.1lbs, 21 inches
Upcoming Birthdays:
Cody Porter - March 21
Mary Turner - March 28
Brian Chambers - March 30
Upcoming Events, Schedules, Coaches Calendar
March 23rd - Barbell Collective Lifting Competition hosted by CrossFit Bound
*Saturday Class will be moved to Kennesaw Mountain for a Trail Run!
April 10th - Helenback Series Half Marathon or 5k Race. Did this last year - such a great race! Register HERE
April 27th - Bound Brawl Team Competition registration is Open to Compete or Volunteer.
Register your team or volunteer - HERE
May - HERO Month begins!
The coach’s schedule is subject to change.
*Saturdays off-site trail run will be led by miles or Jen Wells. Your route is up to you.
CrossFit Journal Article of the Week: Make Every Calorie Count: Functional Movements by Tyler Haas
“….Only a specific subset of human movements is optimal for developing human bodies to their highest potential: functional movements.
SQUAT. LIFT. PRESS. CARRY. CLIMB. RUN. JUMP. THROW.
Functional movements integrate every muscle in the body, radiating from core to extremity to generate incredible power. They represent the most effective way to accomplish real-world physical tasks, such as moving a heavy load from the floor to overhead. Every muscle and all 10 physical skills can be developed together by building your training around a handful of these exercises.
If you are unsure whether a movement is functional or not, a good clue is in the name. If it is named after a muscle, there’s a good chance it’s non-functional. For example, biceps curls, triceps extensions, and calf raises are all named after muscle groups. Functional movements tend to be named after the action they perform and not the body parts involved. Consider the squat, press, or snatch.
By virtue of recruiting as much muscle as possible, functional movements uniquely enable a person to perform more work in less time. Calorie burn is a measure of work, so it can be said that functional movements burn calories at a faster rate than non-functional movements.
Workload and caloric expenditure are essentially looking at the same thing from different perspectives: input and output. Caloric expenditure tells us how much energy the body puts into a movement to output a certain amount of mechanical work. The human body converts roughly 25% of chemical energy from food into mechanical work, but this number varies greatly between individuals and activities. The most energy-efficient form of locomotion ever measured is a human on a bicycle.”
The Opens Over Now What?
- The Quarterfinals is only 3 weeks away. April 3 - 22nd. This will be spread out depending on age group. With that we will have a decent amount of athletes who want to do the workouts. So the next 3 weeks we will offer a COMPETE track, that will change the daily workout or offer additional work to keep you capacity up leading into the quarterfinals, especially with the exercises that will more than likely be given.
- If you did not make quarter-finals or want to move forward into our next training cycle. We have 7 weeks until Hero Month. Our focus over the next 6 weeks (next week is a fun transition week). We will be alternating between a 3-day strength training week + conditioning pieces and a 2-day whole body strength training week + conditioning pieces. We will be focusing on tempo strength work with a barbell and unilateral strength work using single leg/arm movements, mixed with strict gymnastics pieces with isometric hold or eccentric loading.
This week’s training:
Monday: Snatch EMOM - Power Snatch | Overhead Squat | Snatch + Core Work with medball
Tuesday: EMOM 30 - Bike | Burpee + DB HPC | Dubs | Burpee + DB S20 | Row
Wednesday: Modified Cindy *+ weight vest for those interested :)
Thursday: Two Part Workout - AMRAP12 Strict Press + Toes to Bar | For time: run + KBS + Suitcase Carry
Friday: Clean and Jerk Complex | Power Clean + Wall Ball Workout
Saturday: Trail Run *we are hosting the Barbell Collective Weightlifting Event.
