Bound News 2.26.2020
Bill Bowerman once said, “If you have a body….you are an athlete”
By definition, ‘An athlete’ is a person who is proficient in sports and other forms of physical exercise.
In CrossFit, we defined exercise as functional movements performed at high intensity across broad time and modal domains. Functional movements are what we use in our daily lives - squatting, deadlifting (bending at the hip), pressing, carrying, and moving objects over distances are essential in programming. So according to Bill Bowerman and by doing these movements, you are an athlete.
I only say this to encourage you to look at yourself differently. I know you are not an aspiring CrossFit Games athlete, nor should 99% of our members, but should you not aspire to treat your body like an athlete does? Eat nutritious foods, get adequate sleep and sunlight, stay hydrated, train smart, and train hard daily. These daily ‘to dos’ will keep you young and moving. CrossFit and our training philosophy is a tool to improve your quality of life as you age.
Sir Charles Sherrington, an famous physiologists once said, “movement is the final common path” Sherrington was inferring to movement and the brain and how movement is essential to keep our brain functioning and performing throughout life. The moment we stop moving - lifting heavy, breathing heavy, and learning new skills will be the moment your body begins to accelerate the aging process. Cognitive function will diminish, metabolic diseases will take over, and your ability to care for yourself will go away. Therefore, relying on others to care for you 24/7.
Be different both in body, mind, and spirit. Take your daily lifestyle serious, because in the end, your body is the only thing with you from the beginning to the end.
Bragging Board:
We had several PRs on the Thrusters this past Friday. Happy to see everyone participating in the Open. Keep up the effort. One more week left in the Open!
Welcome, Max Cory to the world, Alex and Tyler will be great parents.
Upcoming Schedule and Events:
6-Week Nutrition Challenge continues - from January 30th through March 10th
Week 3 winner was Jen Wells
We are entering week 4 of the nutrition challenge.
February 24, & March 3 - Friday Night Lights - from 4 to whenever we finish. We’ll have heats, assigned times, and judges for everyone’s workout. The Phoenix organization will be providing food and non-alcoholic drinks each night. The Phoenix will also be raffling off 3 or so pairs of No Bull Shoes each week to our participants!
April - Helenback 5k, Half Marathon, Marathon. Link/details below. Programming starts this week in SugarWod under Bound Endurance.
April 1st - Bound Field Day and 10th anniversary at CrossFit Bound
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) - Timed intervals this week.
10 min Warmup / Jog
20 minutes of:
:30s Sprint @ 85% effort / :30s recovery walk
10 min cooldown/jog focus on nasal breathing
Day 2 (Friday or Weekend)
50-minute trial run, jog, trail run, hike, or weighted ruck. Goals to keep a steady pace for the entire time frame
Journal Article of the Week - “INTERVAL TRAINING FOR CARDIOMETABOLIC AND BRAIN HEALTH”
…”The effect of resistance compared with aerobic interval training is less well-studied, but a recent report described the effects of a CrossFit program that involved calisthenics, gymnastics, and weightlifting in addition to other exercises such as rowing (9). The sessions ranged from 8 to 20 minutes in duration including a warm-up and cool-down, and the main high-intensity phase elicited a heart rate of >85% of maximum. Six weeks of training, three times per week, improved insulin sensitivity and other indices of metabolic syndrome in overweight and obese adults with type 2 diabetes. The overall message for practitioners and their clients is that interval training can serve as a viable alternative to traditional exercise to enhance cardiometabolic health, and thus broadens the effective exercise options to choose from…”
3 Key Takeaways from Article:
1. Engaging in interval exercise can boost fitness and improve your mood time-efficiently.
2. Short exercise breaks like climbing the stairs can refocus attention and help maintain productivity in the workplace.
3. Combining interval exercises with motor skill training in a clinical setting can augment the recovery of function.
Workouts of the Week:
-Monday: Oleta Hero Wod from The Phoenix and HWPO. 10RFT hang power clean + S2O + Squats
-Tuesday: Snatch + Row Sprints | Row + Snatch + BMU
-Wednesday: Strength - Front Squats + Clean Pulls | Partner Workout
-Thursday: Around the World Aerobic Piece
-Friday: Final Open Workout
-Saturday: TBD
BPs list:
Once again my list is short because the Huberman / Galpin Podcasts are 3+ hours long. But here is a recent one from the series that you can find interesting.
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
