Bound Newsletter 2.3.2025
The Different Aspects of Strength Training
Strength training is a multifaceted discipline that goes beyond simply lifting heavy weights. It encompasses various methods and goals tailored to specific outcomes, such as increasing power, enhancing muscle size, and improving endurance. Here, we break down the key aspects of strength training: Power and Speed, Strength for Hypertrophy, and Strength Endurance.
1. Power and Speed
Power is the ability to exert maximum force in the shortest amount of time. It combines strength and speed, making it crucial for athletic performance in sports that require explosive movements like sprinting, jumping, and Olympic lifting.
Training Focus: To develop power and speed, exercises are performed with high intensity and maximum effort over short durations. This includes Olympic lifts (snatch, clean and jerk), plyometrics (box jumps, medicine ball throws), and sprint drills.
Reps and Sets: Low repetitions (2-5 reps) with moderate to heavy loads (70-90% of 1RM), focusing on explosive execution. Rest periods are longer (2-5 minutes) to ensure full recovery.
Benefits: Enhances athletic performance, improves neuromuscular efficiency, and increases fast-twitch muscle fiber recruitment.
2. Strength for Hypertrophy
Hypertrophy refers to the increase in muscle size, achieved by enlarging the muscle fibers. While strength gains are a byproduct, the primary goal here is muscle growth.
Training Focus: Hypertrophy training emphasizes mechanical tension, muscle damage, and metabolic stress. This is accomplished through resistance exercises like squats, bench presses, and rows, with controlled tempo and progressive overload.
Reps and Sets: Moderate repetitions (6-12 reps) with moderate to heavy loads (65-85% of 1RM). Rest periods are shorter (30-90 seconds) to maximize metabolic stress.
Benefits: Increases muscle mass, improves body composition, and enhances muscular aesthetics while also contributing to functional strength.
3. Strength Endurance
Strength endurance is the ability to sustain repeated muscle contractions over an extended period. It’s vital for sports and activities that require prolonged effort, such as rowing, cycling, and CrossFit.
Training Focus: This aspect emphasizes high-repetition sets with lighter weights, focusing on maintaining form and minimizing fatigue. Circuit training, bodyweight exercises, and high-rep barbell work are common methods.
Reps and Sets: High repetitions (12-20+ reps) with lighter loads (40-60% of 1RM). Rest periods are minimal (15-60 seconds) to build endurance.
Benefits: Enhances muscular stamina, improves cardiovascular fitness, and increases resistance to fatigue during extended physical activities.
Integrating These Aspects into Your Training
A balanced strength training program often incorporates all three aspects to optimize performance and physical development. For example:
Power and Speed: Prioritize at the beginning of a workout when you’re freshest.
Hypertrophy: Follow power work with moderate loads to target muscle growth.
Endurance: Finish sessions with high-rep sets or circuits to build stamina.
Understanding and applying these different strength training aspects can help you achieve a well-rounded, resilient, and capable physique.
Welcome New Member:
-Andrew Olson
Bragging Board:
Katie and Ryan Allen representing at the V-Day Massacre
-BAM with a power snatch of 105lbs
-Jesus Mundo with a power snatch of 185lbs
-Fatih Sen with a power snatch of 125lbs
-Laura Rutland with a power snatch of 85lbs
-Katherine Myers with a power snatch of 125lbs
-Natalie Gordon with a power snatch of 80lbs
-Matt Garrison with a power snatch of 200lbs
-April Zacharis with a power snatch of 95lbs
-Kalob Apodcaca with a power snatch of 225lbs
-Dylan Porter with a power snatch of 205lbs
Upcoming Birthdays:
Sarah Weaver - Feb 2
Mandi Nobis - Feb 9
Sarah O’Connor - Feb 11
Micheal Demperio - Feb 17
Savannah Haygood - Feb 17
Jenni Pettit - Feb 17
Jennifer Hughes - Feb 19
Ryan Allen - Feb 21
Faye Smalle - Feb 25
Upcoming Anniversaries
2-year Memberships:
-Ruben Rivera - Feb 3
3-year Memberships:
-Trevor and Hillary Maloney - Feb 14
4-Year Membership
- Brian Chambers - Feb 22
2025 Calendar of Events:
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this an in-house competition this year. You can find any partner to compete with. We’ll do prizes for the top 3 teams and have raffles in between.
Registration/Workouts uploaded soon
We are making this an in-house competition.
We will have a $35 entry fee per person.
We will have food, a bounce house and kids area, prizes, etc
Elsie Enduro: February 22, 2025
Website/Registration HERE
There’s a $20 discount on black Friday!
CrossFit Open February 27-March 17
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
Crossfit Journal Article of the Week: The Science of Squatting: Unlocking Strength, Safety, and Performance in CrossFit
By Stephane Rochet, CF-L3
The squat is a natural movement that involves standing up from a seated position. Its functional characteristics make it valuable for athletic performance, health, and longevity. In CrossFit it serves as the foundation for developing a neuroendocrine response, promoting significant adaptations in physical conditioning. Regular practice enhances lower limb function and core stability, reducing the risk of joint and lower-back injuries.
For over a decade, studies have demonstrated that regular squatting helps preserve muscle mass and motor control across all ages, from young individuals to mature athletes and seniors. This versatility makes the squat a cornerstone of CrossFit programming. CrossFit is considered a core strength and conditioning program essential for developing other athletic abilities, so the squat exemplifies a fundamental movement within this framework.
The article will cover:
Performance Points and Biomechanics
Anthropometric Differences in Squatting
Scaling and Practical Applications
Body Proportions
Ankle Mobility
Continuous Feedback
Lemon Herb Grilled Chicken with Cauliflower Mash & Roasted Asparagus
Macros (per serving, serves 4):
Protein: ~40-45g
Carbs: ~8-10g
Fats: ~12-15g (mostly healthy fats from olive oil)
Calories: ~350-400
Ingredients:
For the Chicken:
4 boneless, skinless chicken breasts
3 tbsp olive oil
3 cloves garlic, minced
Juice and zest of 1 lemon
1 tbsp fresh thyme (or 1 tsp dried)
1 tbsp fresh rosemary, chopped (or 1 tsp dried)
1 tsp paprika
Salt & pepper to taste
For the Cauliflower Mash:
1 large head of cauliflower, cut into florets
2 tbsp butter (or ghee for dairy-free)
2 tbsp plain Greek yogurt (adds creaminess and protein)
2 cloves garlic, minced
Salt & pepper to taste
Fresh chives for garnish (optional)
For the Roasted Asparagus:
1 lb asparagus, trimmed
1 tbsp olive oil
Salt & pepper to taste
1 tbsp grated Parmesan (optional for extra flavor)
Instructions:
Marinate the Chicken:
In a bowl, whisk together olive oil, garlic, lemon juice/zest, thyme, rosemary, paprika, salt, and pepper.
Add chicken breasts, coat well, cover, and refrigerate for at least 30 minutes (up to 2 hours for more flavor).
Prepare the Cauliflower Mash:
Boil or steam cauliflower florets until tender (about 10-12 minutes).
Drain well and pat dry to remove excess moisture.
Blend cauliflower with butter, Greek yogurt, garlic, salt, and pepper until smooth and creamy. Adjust seasoning to taste.
Roast the Asparagus:
Preheat the oven to 400°F (200°C).
Toss asparagus with olive oil, salt, and pepper. Spread on a baking sheet.
Roast for 10-12 minutes until tender-crisp. Add Parmesan during the last 2 minutes if using.
Grill the Chicken:
Preheat a grill or grill pan to medium-high heat.
Grill chicken for 6-7 minutes per side or until internal temperature reaches 165°F (75°C). Let rest for 5 minutes before slicing.
Serve:
Plate the sliced grilled chicken with a side of creamy cauliflower mash and roasted asparagus. Garnish with fresh herbs and a squeeze of lemon for brightness.
Weekly Training Breakdown: 2.3-2.8.2025
