Bound Newsletter 10.7.2024
Casey Linch is our October 2024
Athlete of the Month
How long have you been a member at CrossFit Bound? What changes have you noticed in yourself physically, mentally, or emotionally since joining?
I have been a member Bound since July of 2022. Physically, I have seen plenty of changes in my physique, carrying more muscle and size than ever before. Mentally though, I have seen a huge change in how I attack my day, and have a willingness to attempt things that are out of my comfort zone. Starting my day at Bound puts me in the right head space for whatever is in front of me that particular day.
How has your experience at CrossFit Bound impacted your life outside the gym? (Work, personal life, etc.)
Definitely through connections I’ve made that extend outside the gym walls. I’m naturally introverted, so in previous experiences at the gym, I would throw headphones on, lift, and keep to myself. But through the atmosphere that exists at Bound, I’ve made some really cool connections with people over shared interests that exist outside of the gym.
….To continue reading the full interview follow the link below
Bragging Board:
Sydney Bova: 90lb Clean and Jerk
Natalie Gordon: 85lb Snatch, 125lb Clean and Jerk; 150lb Clean
Casey Linch: 160lb Snatch & 230lb Clean and Jerk
Dylan Porter: 205lb Snatch
Sam Holsemback: 165lb Snatch
Brandon Brooks: 135.5lb Snatch + 180lb Clean and Jerk
Fatih: 95lb Snatch & 140lb Clean and Jerk
Melanie V: 145lb Clean and Jerk
Cody Porter: PR Mile Time by 1 minute with a 7:26
Jule Chambers: 120lb Snatch
Jonathan Primo: 235lb Clean and Jerk (30lb PR)
Austin Willis: 215lb Squat Clean and Jerk PR
BAM: 135lb Squat Clean and Jerk PR
Trevor Maloney: 325lb Clean and Jerk PR
Matt Schuster: 240lb Clean and Jerk PR
Brian Lawler: 160lb Clean and Jerk
New Cycles Starting this week at Bound:
Performance Cycle
Focus on maintaining/gaining absolute strength with the Front Squat, Close Grip Bench Press, Overhead Pressing movements, and Deadlifts. We will be starting with heavy 5s to 8 rep lifts and progressing with volume then moving towards more intensity with higher weight in the 2-4 rep range.
Staying focused on building our foundation in conditioning, specifically focusing on developing mixed modal conditioning (ie: CrossFit) preping for the Upcoming Open season.
Skill Work. We will start incorporating more skill work with both gymnastic and barbell movements (complexes).
Bound Build - Wave Warrior Cycle
Phase Breakdown
Weeks 1-4: Foundation & Volume
Goal: Build a strong foundation with consistent form and volume, keeping intensity moderate. Focus on technique, particularly with the Olympic lifts, and start developing strength endurance.
Snatch/Clean/Jerk Waves:
Start with moderate weights (60-70%) to reinforce movement patterns. Focus on speed and positioning during waves. Add 2-3% each week, finishing at around 80% by Week 4.Squats & Deadlifts:
Keep the intensity at around 70-75% of your 1RM. Gradually increase weight each week by 5-10 lbs, focusing on form and depth. Reps will be slightly higher (4-6 reps per set).Bench Press & Strict Press:
Start with 70-75% of your 1RM, focusing on building volume with 4-6 reps per set. Increase load by 5 lbs each week.Accessory Work:
Focus on stability and mobility:Single-leg work (e.g., Bulgarian split squats, lunges)
Core stability (planks, hollow holds, GHD sit-ups)
Basic hypertrophy (rows, curls, tricep work)
Weeks 5-8: Strength Development & Intensity
Goal: Increase load on all major lifts, focusing on heavier sets with lower reps. Begin to challenge your 80-90% range, maintaining proper technique.
Snatch/Clean/Jerk Waves:
Push into the 85-90% range on waves by the end of Week 8. Focus on speed under the bar and smooth transitions between waves. Use back-off sets if needed for technique.Squats & Deadlifts:
Work in the 75-85% range. Begin to decrease reps (4-5 reps per set) while increasing weight each week by 10-15 lbs, especially on squats and deadlifts. Focus on bracing and explosive upward drives.Bench Press & Strict Press:
Build intensity by reaching the 80-85% range. Focus on increasing pressing strength and maintaining good form with fewer reps (4-5).Accessory Work:
Focus on building strength and power:Heavy barbell or dumbbell rows
Romanian deadlifts or good mornings for posterior chain work
Weighted planks or carries for core stability
Push for hypertrophy in isolation work with more volume (3-4 sets of 8-10)
Weeks 9-12: Peak Phase
Goal: Peak strength and performance in the Olympic lifts and squats/presses. The final two weeks are designed to push you into heavier loads with more aggressive wave cycles.
Snatch/Clean/Jerk Waves:
Wave up to 90-95%. Peak for maximal lifts in Week 12. Focus on speed and confidence at heavier weights. Perform more singles in Week 11-12 to simulate competition intensity.Squats & Deadlifts:
Reach 85-90% for back and front squats. In Week 12, taper reps down to heavy doubles or singles to prep for max attempts in testing Week 12.Bench Press & Strict Press:
Push for heavier singles or doubles in the final two weeks, working around 85-90%. Focus on explosiveness out of the bottom position for bench, maintaining strict form on presses.Accessory Work:
In this phase, accessory movements become less volume-heavy but more about intensity:Limit accessory work to 2 sets per movement, focusing on quality over quantity.
Incorporate heavy farmer’s carries for grip and core strength.
Keep isolation movements for shoulder and arms strong but avoid over-fatigue.
Peak Week (Week 12) Testing Recommendations:
Snatch, Clean & Jerk:
Attempt to hit 95-100% of your 1RM. Consider retesting to hit new PRs.Front/Back Squats & Deadlifts:
In Week 12, taper volume and hit new 1RM attempts.Bench Press & Strict Press:
Build to heavy singles or attempt new PRs at the end of the week.
Accessory Variations (to switch things up per phase):
Weeks 1-4:
Bulgarian Split Squats, Dumbbell Rows, GHD Sit-ups, Face Pulls, Banded Pull-Aparts
Weeks 5-8:
RDLs, Heavy Farmers Carries, Barbell Curls, Weighted Planks, Side Plank Holds
Weeks 9-12:
Good Mornings, Incline DB Bench Press, Ring Rows, Weighted Dips, Hammer Curls
This structure ensures that you’ll build steadily over the first 8 weeks, with a focus on technical refinement and strength in Olympic lifts, and peak your performance in Week 12.
Bound Endurance Cycle
Weekly Structure Overview
2 Running Days (Short, Medium, or Long)
2 Mixed Modal Days (Rowing, Ski Erg, Echo Bike, C2 Bike)
1 Rowing Day
Progression: Gradual increase in distance/time each week to build aerobic capacity.
Weeks 1-4: Aerobic Base Building
Focus: Steady aerobic work to build endurance and get used to the variety of modalities.
Weeks 5-8: Building Volume and Capacity
Focus: Increasing the duration of sessions with slightly higher intensities.
Weeks 9-12: Peak Aerobic Performance
Focus: Longer distances, more sustained efforts, and integrating all machines into mixed-modal sessions.
Upcoming Events, Schedules, Etc:
Barbell Collective Weightlifting Competition at CrossFit Bound - October 26th
Thanksgiving Schedule: Wednesday 8 & 9am, Thursday: No Class, Friday 8 & 9 am, Saturday 9am
December 7th: Nutrition Seminar with Special Guest Breakthrough Nutrition Jill Thorton & Jessica Phillips
December 7th: Bound Christmas Party @ 6-8pm
Upcoming Birthdays;
Sydney Bova - Oct 9
Raquel Freitas - Oct 10
Brandon Phillips - Oct 11
Tyler Morton - Oct 16
Brittany Karneol - Oct 18
Quentin Duncan - Oct 18
Davis Ureda - Oct 18
Francis Rivera - Oct 19
Jessi Fisher - Oct 19
Laura Rutland - Oct 19
Natalie Gordon - Oct 25
Ashlee Ammons Halpin - Oct 28
Adam Halpin - Oct 30
CrossFit Journal Article of the Week: Trust the Process by Stephane Rochet
As CrossFit athletes, we know there’s always room to improve — whether it’s refining our technique, pacing ourselves, or maintaining form under fatigue. Additionally, the constant battle to optimize our nutrition and lifestyle to support our efforts in the gym can be overwhelming, especially when we’re eager to master it all right away.
But impatience can be our downfall. As highlighted in the CrossFit Journal article “Fundamentals, Virtuosity, and Mastery,” the urge to skip the basics and jump to advanced movements before we’re ready is a trap. Attempting overhead squats without perfecting the air squat, attempting muscle-ups without building strength in pull-ups and dips, or diving into complex diets without mastering basic nutrition principles can lead to injury, frustration, and stalled progress.
The key is to resist the urge to rush. Trust the process, master the fundamentals, and progress will follow.
Trusting the process looks like:
Working out consistently
Putting forth your best effort
Implementing sound nutrition practices
(Click Link Below to Read Full Article)
