Bound News Letter 12.4.2022
This Saturday 12/10 from 9-11 am we will be hosting our Lift For A Gift event at CrossFit Bound. For those following our current cycle we have focused on 2 strength movements the Back Squat and Push Press, while also focusing on the Snatch and Clean and Jerk. This program comes to an end following this week.
The only admission we ask for to participate Saturday is bring a children’s toy to donate to Toys for Tots. The plan is to lift from 9-10 or 10:15 then complete Fight Gone Bad together. Following the workouts we will have a lunch social/X-mas party at Bound. We usually have a night Xmas party but this year with schedules we have to make it a day time event.
The outline for Saturday is the following:
9-9:15 Warm up for the snatch
9:15-9:25 set up for the snatch
9:25 snatch on a 20 min clock with partners *start @ 50% and complete 1x EMOM adding weight until you reach a heavy single
9:45-10 we will start the clean and jerk. *since you’ll be warmed up, we will have a 15-minute clock to work up to a heavy single.
10-10:15 am Get set up for Fight Gone Bad
10:30 am complete Fight Gone Bad
10:48-11 clean up and cash out
We look forward to having you come in to participate. If you are a member and want to bring a toy in to donate. There will be a box in the front of the gym to donate the toys throughout this week.
Bragging Board
Heidi R - Back Squat 155lb x5; Push Press 85lb x3
Meg M - Back Squat 115lb x5
Glenn - Back Squat 240lb x5
Colton Heibeck - Back Squat 375lb x5
Faith S - Back Squat 155lb x2; Push Press 115lb x5
Michelle Blanco - First Full Rope Climb
Jenni B - Back Squat 185lb x3; Push Press 110lb x3
Amber B - Back Squat 195lb x3
Delilah P - 10lb DL
Jeff Mayr - 10k Run 1 hour 10 minutes
Upcoming Events | Schedule Changes
December 10th - Lift for a Gift - 9 to 11 am
December 10th - Social / X-mas Party from 11 - 12:30 pm *BYOB
December 23rd - No 5 pm class
December 24th, 25th - closed
December 26th - 9 and 10 am Class only
CrossFit Journal of the Week - “When You Never Rx Anything” by Kai Rainey
“…Cardiovascular/Respiratory Endurance. Stamina. Strength. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy.
I’d seen those words for weeks, and it finally dawned on me that the list didn’t include muscle-ups, pull-ups, double-unders and handstand push-ups. It didn’t say a thing about Fran, Cindy, Angie or Jackie. Those movements and workouts provide the constant variation that produces fitness and the benchmarks that test it, but mastering a movement or workout isn’t truly the end goal.
We want to live longer, avoid chronic disease and be able to thrive when faced with a challenge. In the gym, that challenge might be Fight Gone Bad. In real life, it might be racing to get help or pulling someone to safety. It could be as profoundly simple as setting an example that keeps your children from becoming obese or makes your aging parents rethink what a healthy meal looks like.
After this realization, things changed dramatically for me. CrossFit had already educated me on the importance of record keeping so I could identify any and all metrics that were improving. I just needed a personal set of benchmarks to record and—hopefully—crush on a regular basis.”
This Weeks Workouts
Monday: Strength - Back Squat 2RM | Aerobic Intervals
Tuesday: Skill Work - Squat Clean and Jerk | Handstand + Core Conditioning EMOM
Wednesday: EMOM40 with Mono + Gymnastics + Weightlifting (Dumbbells)
Thursday: Strength - Push Press 2RM | Run + Deadlift + Muscle Ups
Friday: E3MOM18 with Rope Climbs + Overhead Squats + Burpee Box Jump Overs | Stretching!!
Saturday: Lift For a Gift - Snatch & Clean and Jerk, followed by Fight Gone Bad
BPs List -
THE 7 SIGNS YOU'RE BURNT OUT, NOT LAZY (Change Everything In 2023)| Rangan Chatterjee
This one hits home not just for me but for many members and non-members I speak to. Dr. Rangan gives some signs of burnout and then gives you a few exciting stories of prescriptions he gave his clients to overcome the burn out (i.e., one is a CEO who enjoyed train sets as a child, but he was burned out. Began playing with a train set 1-2x a week. The CEOs wife told Dr. Rangan, her husband became a different man.)
Hopefully, some strategies can help you or a close friend or loved one overcome Burn Out.
The Liver King Lie | More Plate More Dates
As most of you have heard, the Liver King admitted to steroid use (shocker). This is a very well-put-together video bringing the leaked emails and the birth of “The liver king”, his messaging and goals from the beginning. Now, I do believe in the nine tenants of ancestral behavior the liver king preaches and how they can help everyone become healthy and happy human beings. Personally, I don’t see much wrong with TRT or HRT for anyone who actually needs it to reach normal hormone levels to create a healthy and vibrant body. BUT, when you lie about it repeatedly to build your business/brand on being natural - that’s the trouble.
Breathe: The New Science of a Lost Art - by James Nestor
Still not done with this book but below is another great quote.
“The fix is easy: breathe less. But that’s harder than it sounds. We’ve become conditioned to breathe too much, just as we’ve been conditioned to eat too much. With some effort and training, however, breathing less can become an unconscious habit.”
