Bound News 3.5.2023
Logan Brown making 135 look easy….
Click the links below for all the Open Workout Photos. Thank you, Brittany Gail and Kara Everill, for capturing some extraordinary moments!
Now that the Open is over what are we going to do now? It’s time to prepare and shift our focus to structural stability in preparation of Hero Month which is only a short 8 weeks away. I’ve spoken to our friend, Bound Build Programmer, and currently working on his Doctorate in Exercise Science, Jacob McDougle, to help with our strength programming for the next 8 weeks. I’m excited to experience and create a stronger and healthier body in preparation for one of my favorite training blocks of the year.
What you will see is a mixture of Upper, Lower, and Olympic lifting days Monday through Friday, with Saturdays remaining team workout days that will involve a mixture of heavy/light barbells, gymnastics, and conditioning. M-F we will have a strength session followed by conditioning, sprinkled in these next 8 weeks you will find ‘testers’ that will involve - aerobic work, gymnastics, and weightlifting challenges.
The aerobic sessions will range from :30s sprints on a rower, bike, or running to a 40+ min time trial for max distance in those disciplines as well. Gymnastics will go from Hanging on a Pull up Bar for time to plank holds, max rep pull ups, muscle ups, handstand holds and walks, etc. The weightlifting will be not so much 1 RM weight lifting numbers cause those will not prepare us for the volume, but rep maxes, or complexes to hone in our skills as weightlifters and identify problem areas to work on in the future.
The Open was amazing and we’ll have some athletes qualify for the Quarterfinals that take place in a couple of weeks. Next week we’ll have a run down of our athletes performances and whose moving on.
Upcoming Schedule and Events:
6-Week Nutrition Challenge continues - from January 30th through March 10th
The week 4 winner was Savannah Haygood
We are entering week 5 of the nutrition challenge.
Upcoming CrossFit Open Quarterfinals Dates
Individual Quarterfinal: March 16 - 19 ONLINE
Team Quarterfinal: March 29 - 31 ONLINE
Age-Group Quarterfinal: March 31 - April 2 ONLINE
*We’ll open the gym for everyone who qualifies and wants to complete the workouts. Get with Brandon, Jessica, or Miles to schedule your times/days.
April 1st - Bound Field Day and 10th anniversary at CrossFit Bound
April 22nd- Helenback 5k, Half Marathon, Marathon. Link/details below. Programming starts this week in SugarWod under Bound Endurance.
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
1-2-3-4-5-4-3-2-1 min Interval Run @ 85% effort
- rest :60s between each effort -
Day 2 (Friday or Weekend)
5K Run Time Trial
Journal Article of the Week:
HSPU and You: Master the Movement by BY ZACHARY LONG AND PAMELA GAGNON WITH JEFF TUCKER
“Mastery of any movement is like art: You know it when you see it. It is the exquisite physical demonstration of virtuosity under load. It is beautiful to witness, and to the athlete, it is an affirmation of proper training.”
—Jeff Tucker
Interested in creating a solid progression plan for HSPUs, Kipping HSPUs, and SHSPUs? Jeff Tucker was a coach that helped me tremendously when I started focusing on the movement for the movement not just for competition. He was teaching me that mastery must come first.
Workouts of the Week:
-Monday: Push Press + Strict Pullups | 1 mile time trial | Core Work
-Tuesday: Front Squat Heavy | Cindy XXX
-Wednesday: Hang Muscle + Hang Power Snatch | AMRAP: row + box jump + DB HPCJ
-Thursday: Close Grip Bench Press | EMOM Bike Calories + Ring Muscle Ups (or Strict Pull Ups)
-Friday: Back Rack Lunges | Ascending DT E3MOM15
-Saturday: Team Workout
BPs List:
Happiness Expert REVEALS The Common Habits DECREASING Your Lifespan! | Dacher Keltner
When was the last time you felt awe? Perhaps it’s an emotion you often notice, evoked by the trees, clouds, or people around you. Or maybe it’s something you associate with more dramatic, less frequent experiences.
