Bound Newsletter 10.15.2023
The Story of the Emperor Moth
A man found a cocoon of an emperor moth. He took it home so that he could watch the moth come out of the cocoon. On the day a small opening appeared, he sat and watched the moth for several hours as the moth struggled to force the body through that little hole.
The moth seemed to be stuck and appeared to have stopped making progress. It seemed as if it had gotten as far as it could and it could go no farther. The man, in his kindness, decided to help the moth; so he took a pair of scissors and snipped off the remaining bit of the cocoon. The moth then emerged easily. But its body was swollen and small, its wings wrinkled and shriveled. The man continued to watch the moth because he expected that, at any moment, the wings would enlarge and expand to and able to support the body, which would contract in time. Neither happened! In fact, the little moth spent the rest of its life crawling around with a small, swollen body and shriveled wings. It never was able to fly. The man in his kindness and haste did not understand that the struggle required for the moth to get through the tiny opening was necessary to force fluid from the body of the moth into its wings so that it would be ready for flight upon achieving its freedom from the cocoon. Freedom and flight would only come after the struggle. By depriving the moth of a struggle, he deprived the moth of health.
Sometimes struggles are exactly what we need in our life. If we were to go through our life without any obstacles, we would be crippled. We would not be as strong as what we could have been. Give every opportunity a chance, leave no room for regrets, and don't forget the power in the struggle.
Bragging Board:
Tyler Haygood 20lb PR on his front squat (about time!)
Matt Schuster hit a 260lb Power Clean PR
Nick White got engaged - congratulations!
Eric Harvey and his wife are expecting there first child!!!
Flippin Good Baked Goods is a new business started by Jessi Fisher.
Jessi will be giving out free samples during our competition and will have some baked goods for us at the upcoming Christmas Party! If you want to check out her business and services go to the link below
Upcoming Schedule/Events:
Nutrition Challenge. We are two weeks in, hope everyone is hitting there protein intake and holding back on the sugar :)
October 28th - Trackside Competition at CrossFit Bound!
Teams of 2 MM/FF - Rx and Scaled division
We do need volunteers.
We do need teams to start signing up.
Sign up HERE to volunteer and compete
November 6-10th - Bring a Friend Week!
December 2nd - Bound Christmas Party from 6-8:30 pm
February 24.2024 - Elsi Enduro Trail Ultra in Ringgold Ga.
This is a last-man-standing format. You will complete a 2.5-mile loop every 40 minutes until you stop, reach your goal distance, or win by being the last one to complete a full lap.
Check out the Website HERE
CrossFit Journal Article/Video of the Week: Habits for Health and Performance Inside and Outside of the Gym
What do experts say are the top five habits that support health and performance? Once you learn about these healthy behaviors, how can you maintain them without becoming overly obsessive and compromising your mental health? During a CrossFit Health panel at the 2023 CrossFit Games, Nicole Aucoin, Tom McCoy, and Dawn Fletcher joined CrossFit Senior Manager of Health Education Mike Giardina (CF-L4) to discuss how to maintain good habits for health and performance.
“If we don’t find ways to establish good habits and maintain these habits, then education only goes so far,” Giardina says.
Aucoin is a registered dietician and founder of Healthy Steps Nutrition and CrossFit HSN, McCoy is a physician and affiliate owner, and Fletcher is a CF-L3 coach and owner of Driven Mind Training. At CrossFit HSN, Aucoin focuses on nutrition and how to help those looking to change habits with food. McCoy emphasizes the power of the CrossFit community in establishing good habits. Fletcher says mentoring and guidance are important pieces of keeping up with good habits after experiencing setbacks. Listen as the panel explores how to establish good habits, overcome common barriers and challenges, and more.
This Weeks Workouts:
Monday: Strength - Upper Body Pressing + Lower Body Pulling | AMRAP hang squat cleans + weighted pullups
Tuesday: Gymnastics skill Work - Handstand Position | Gymnastics + Mono structural Interval work
Wednesday: Strength - Power Snatch + Snatch EMOM | Heavy Thruster + Shuttle + Dips\
Thursday: Power Clean + Bench Press + Row Team Workout
Friday: Strength: Upper Body Pulling + Lower Body Pushing | Burpee + Rope Climb workout
Saturday: Team Workout
*Beginning this week we will be doing core work every M,W,F. This is something that I program weekly but no one really takes advantage or prioritizes strengthening there core. Everything we do is Core to Extremity, therefore the stronger our core is the better our performances and the more resilient we become. Low back, hip, knee, even shoulder issues can be traced back to having a weak core and in our gym we do not want to be weak in any area, especially our core.
