Bound News 10.17.22
First item to cover is the amount of PRs we hit in the gym, following our most recent 12 week strength cycle focusing on the Front Squat (FS), Power Clean (PC), Bench Press (BP), Deadlift (DL) and Strict Press (P). First I’m very proud of everyone who participated, I know some may not have hit a new PR and unfortunately thats what happens with folks who have been lifting for years or may have been inconsistent over the past 12 weeks. Regardless, we have a new strength cycle coming up (more details below).
PR LIST:
Logan Hawkins - 455lb DL
Amber Buettner - 155lb PC, 180lb FS, 255lb DL
Delilah - 5lb DL
Riley Padgett - 155lb PC, 165lb FS, 125lb BP, 90lb SP, 275lb DL
Jussara Vincent - 145lb PC, 160lb FS
Mary -170lb FS, 270lb DL, 105lb SP, 140lb BP
Jenni Busbee - 135lb PC, 165lb FS, 120lb BP,
Eric Harvey - 225lb FS
Raquel - 145lb FS, 155lb DL
Dylan Dejesus - 300lb PC
Ryan Parsons - 240lb PC, 285lb FS, 235lb BP
Laura Wood - 170lb PC
Curt Ayers - 320lb PC, 330lb FS, 48’’ Box Jump, 1:29 500m Row
Matthew Cooke - 205lb PC
Ryan Keith - 185lb FS
Savannah Thompson - 155lb FS
JC - 175lb FS, 295 DL
Matt Schuster - 315lb FS
Jen Wells - 200lb FS
Jamie Spratlen - 100lb BP, 220lb DL
Seth Hamlin - 245lb BP
Fatih - 120lb BP, 225lb DL
Michelle Blanco - 95lb BP
Erin Jones - 100lb BP
Matt Garrison - 335lb Bench
Laura Rutland - 135lb FS, 140lb BP
Brandon Brooks - 205lb BP, 135lb SP
Miguel Chavez - 265lb BP
Nicole Corey - 355lb DL
Victor S - 405lb DL
Sara - 200lb DL
Matt Mullins - 305lb DL, 195lb BP, 42’’ Box Jump, 1:37 500m Row
Christian Schramm - 10:40 PR on Nancy
Lura - 155lb DL
Alexis - 145lb DL
A. Willis - 275lb Power Clean
Upcoming Events, Competitions, Changes in Schedule
October 29th - We are hosting a Weightlifting competition on October 29th and still have 2 spots available. If you are interested in competing shoot me a message. First come first serve. *we will not be having class at CrossFit Bound that day.
November 19th - Cumming Strength and Fitness is hosting the Thanksgiving Throwdown, and yes Jessica and myself are actually competing on two separate teams :). A link is below if you and some friends are interested in joining in on the fun. There are 3 workouts with a skill level of moderate to low. The formats are simple and workouts I believe are challenging and will be fun :) CHECK IT OUT HERE
December 10th - We will be hosting "LIFT FOR A GIFT” on Saturday. We will be lifting ‘snatch and clean and jerk’ and follow that up with a short metcon. Our entry fee is a children’s gift to donate after the event. =
CrossFit Journal Article of the Week: Carbo-Load of Crap
“I spent 33 years of my life telling athletes that they must carbohydrate load, which meant that for the last three days before a marathon, you should eat 700 or 800g of carbohydrate (per day). And I was the first in the world to produce these GUs that people lived their races on. So if you go to the Ironman, you’ll see people taking GUs every half hour or so. So myself and Bruce Fordyce, who’s the great South African ultramarathon runner, developed that product and I apologize because that was completely wrong,” he said (Tim Noakes)
New Book: The Art and Science of Low Carbohydrate Performance
I’ve read this book twice since 2012 and I always go back to it when I’m in a funk with my nutrition to get motivated. I’ll have a link below. This is a short inexpensive read with interesting case studies and how to stay on the Low Carb Diet.
Jeff Volek is a dietitian-scientist who has spent 15 years studying diet and exercise effects on health and performance. He has held an academic position at Ball State University and is currently an associate professor at the University of Connecticut. Dr. Volek has contributed to 3 books, 2 patents, and over 200 papers. He received his dietetic training at Michigan State University and Penrose St Francis Hospital and his PhD in Exercise Physiology from Penn State University.
Steve Phinney is a physician-scientist who has spent 35 years studying diet, exercise, fatty acids, and inflammation. He has held academic positions at the Universities of Vermont, Minnesota, and California at Davis, as well as leadership positions at Monsanto, Galileo Laboratories, and Efficas. Dr. Phinney has published over 70 papers and several patents. He received his MD from Stanford University, his PhD in Nutritional Biochemistry from MIT, and post-doctoral training at the University of Vermont and Harvard.
Upcoming Program Focus:
Beginning October 24th we will focus on two strength movements and the Olympic Lifts.
- Back Squat and Push Press
- Snatch and Clean and Jerk
We will be on a 6-day rotation. The BS and PP will be rep maxes and perceived exertion focused.
The Snatch and Clean and Jerk will be percentage based and mixed with moderate loading to lighter EMOMs to focus on technique.
The Metcon pieces will be shorter with higher intensity compared to some of the workouts over the past 12 weeks.
Ya’ll have a great week of training.
