Bound News 5.12.2023
Our 2023 Female CrossFit Quarterfinalists
Jessica Phillips
Tricia Waseleswki
Nicole Corey
Brittany Schramm
Mary Saunders
Our 2023 Male CrossFit Quarterfinalists and Age Group Qualifiers
Logan Brown *top 300 in the world
Taylor Snyder
Curt Ayers
Eli Laughlin
Trevor Maloney
Jeb Buffington *AGQ 45-49 yr old
Christian Schramm
Brandon Phillips
Jeffrey Johnson
Comparison…..
With the CrossFit Open ending, roughly 75% of our members completed at least 2 of the three workouts. I know at some point, you have compared your results with someone close to your fitness level, age, or our members. That’s good because you care and know you could be better. Use this in your training moving forward, and use it in your daily sleep, food, exercise, and stress management habits. Cause you know that improving those areas in your life will improve your fitness for life, and as a result, a majority will improve your placement next year during the Open.
I know I’ve told clients over the years that they should not compare themselves, but I also believe that high achievers and outliers use comparison to fuel their desire to improve. We train hard to get the desired results and live the life we deserve. Want to improve over the next year - good. Please speak with a coach, and let’s work together to create a routine in training and nutrition to get you where you want to be. Maybe it’s to learn a new skill or get stronger; we can help with that too. Follow the link below for an Athlete Check-In with Jessica, Brandon, or Miles, so we can get you moving forward.
Bragging Board:
Quarterfinal athletes have been announced. This weekend those brave souls will get after the 5 workouts over 3 days to see how they stack up with the top 10% of the world
Congratulations to Jessica Richardson for being recognized for her bravery in her frozen water rescue earlier this year.
Mile run Challenge. We had many PRs in the mile run and quite a few surprises to say the least. What was impressive for me personally was the number of sub 8 to 9 minute mile times we had. For many us being in the gym daily/weekly that may not seem fast when ‘compared’ to others in the gym. But it is extremely fast when you compare to the average americans. Check out this article below showing the 1-50% of average mile times per age group of individuals
Upcoming Schedule and Events:
6-Week Nutrition Challenge continues - from January 30th through March 10th
The week 5 winner was Jeff Valentini
We are entering week 6 and the final week 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.
May we will be implementing our Affiliate Dues again this year. It will be $50 for each person this year. We will have a communication letter/video explaining why we took a break the past two years and why it’s returning.
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
E2MOM20
Sprint 100m @ 85-90% effort10 min Cooldown / Jog
Day 2 (Friday or Weekend)
60 min Time Trial or weighted ruck on a trail
*depending on your goal for April, Helenback today is just trying to move for 60 minutes. You can run, hike, ruck, walk, whatever. Just building time on your feet and breathing.
CrossFit Journal Article of the Week: “A Daily Assessment of Relative Intensity With Jesse Burdick”
Jesse Burdick, expert strength coach and head coach at PowerWod, sits down with Mike Giardina at the 2022 No Bull CrossFit Games to discuss the need to be an open minded coach as a way to grow and dig properly assessing physical and psychological tolerances in your athletes.
Burdick starts off by explaining the beginning of his journey as a coach. He spent months watching people walk into the gym and assessing their walking gait and basic movement patterns as they walked through the long entryway. Through this experience, Burdick realized that it can be very helpful for a coach to assess athletes when their guard is down.
Movement screens can be very helpful, Burdick explains, but a good athlete can break the screen – meaning an athlete can work to hide their inefficiencies because they know they are being screened. So, Burdick spends more time looking at them when they’re not expecting it – when they walk in, load the barbell, grab a pair of dumbbells, etc. Are they limping, favoring a side, or slumped over? This type of physical assessment provides the information necessary to determine an athlete’s physical tolerance for the day – which is one of the necessary components for prescribing relative intensity.
Burdick also explains the importance of building rapport with your athletes. Ask “How are you feeling, man?” and watch and listen to their response. What do they say and how do they move when answering? Do they sound tired or upset? Are their shoulders slumped or is their head down when answering? Does their answer conflict with their body language? Are they telling you everything is good to go, but they look like they’ve been hit by a truck? If so, dig in and determine their mental readiness to train. Are they ready mentally ready to go for a max effort lift or try to PR a benchmark workout, or do they just need to go moderately heavy and just move their body through a workout? This is how we meet an athlete’s psychological tolerance — the other key component to prescribing relative intensity.
Prescribing relative intensity requires an assessment of your athlete’s physical and psychological tolerances. This Is figuring out how physically and mentally prepared the athlete is for the day’s intended stimulus. This is not only important for new athletes. It should be done daily with all athletes. CrossFit - (https://www.crossfit.com/)
Workouts of the Week:
Monday: Oly Skill Work - Power clean 30 reps completed every:10 seconds | 3-part bodyweight workout
Tuesday: Strength - Press + Push Press + Jerk Complex | Tester this week - Max Hang from Bar, then row repeats
Wednesday: Strength - Romanian Deadlifts + Alt DB Jump Lunges | Dub Thruster Pullup workout
Thursday: Oly Skill Work - Power Snatch 3xEMOM | Run + TTB + Walking Lunges
Friday: Strength: Strength - Rope Climb + Seated Filly Press | Rowing and Wall Balls
Saturday: AMRAP20 Partner workout
Test this week:
-Why are we doing the max hang from the pullup bar? Hanging from a bar is primal; we should all have the grip and upper body endurance to hang from a bar for a considerable time. If you cannot do a strict pullup, this is step 1. Where do you stack up?
level 1 - :30s just hanging
level 2 - :60s just hanging
level 3 - 3 minutes hanging from bar
level 4 - :60s single Arm Hang on Right and Left
*Following that we have the :90s repeat test on the rower. This is Aerobic Power and your ability to recover between efforts. The score is the average between the two. If you are a powerful athlete your first row will feel much stronger than your second. If you are aerobic/endurance athlete you’ll find your top end speed will be difficult to hit on both efforts. If you are new to training say 1-6 months of crossfit. Your goal is to have the same rowing technique and pacing for each row. You don’t know your top end power or your aerobic pace yet, today is just to get a baseline
This should not be comfortable for members who have 1+ years experience. This should be painful, this should push your boundaries. Row, for most of our members is second nature, your mental process of the movement is on automatic. So your focus is in the drive with your legs, the pull with your arms, and a quick recovery before the next stroke. Push yourself on the first one and see how you can maintain on the second.
BPs List:
You probably notice the quotes for this week coming from Jennifer Heisz. I’ve always been fascinated by the mind and body and how exercise effects much more than our physical nature. This book goes in depth how our brain is hardwired to our body and movement can express itself in much more ways than changing the way we look, it’s connected to movement, emotions, thoughts, and by learning how to focus and use our body we can overcome mental illness. Below you can find the book on amazon if you wish to read this one as well.
