Bound Newsletter 10.1.2023
This weeks leaderboard is pretty full…..
The Central Governor Theory - Real or Fake?
This past week we completed Karen - 150 wall balls for time. As some of you realized it doesn’t matter if you used a 4lb wall ball or a 20lb wall ball that much volume in a short amount of time is tough….but why?
Is it because your legs hurt, your lungs were burning, or your shoulders just gave out…..or was it all in your head?
Tim Noakes a world renown Exercise Physiologists out of Australia came up with the Central Governer Theory stating that ‘the brain will override your physical ability to run and “shut the body down” before you’re able to do serious or permanent damage to yourself.’ Noakes believed that there’s a point in almost every race in which the mind will tell the body to stop or slow down due to (1) physical preparation and biological systems; (2) emotional components, such as motivation and pain tolerance; (3) and self-preservation. The exact combination of these factors is what leads to how hard you’re able to push during an event.
Using Karen as an example let’s take two athletes. Athlete A has a front squat of 300lbs, a push press of 205 and athlete B has a front squat of 200lb & a push press of 155. Athlete A has only been doing CrossFit for 8 months but athlete B has been doing CrossFit for 4 years. Athlete A finished Karen in 8 minutes and is absolutely exhausted laying on the ground following the last rep. While Athlete B completed the workout in 5 and a half minutes, walking away and cheering others on following the workout. The question is how did Athlete B even though on paper they are weaker and seemingly shouldn’t beat athlete A in this workout finish the workout 2 and half minutes faster?
I personally believe it’s how the athlete trains. Many athletes look at a workout and mentally think about how they are going to fail, stop, or rest. While others look at a workout for what it is - just a workout and give there absolute best effort regardless of the pain. By entering this pain cave on a consistent basis the athlete becomes accustomed to the discomfort allowing them push harder the next workout, then the next workout. Like the lab rats who were given small doses of poison and over time became immune to the poison.
The workout still causes pain, the workout still causes discomfort, but the athletes past experiences physical, mental, and emotional allow them to keep going regardless of what there mind is telling them. The athlete has developed the ability to turn off the Central Governor of the body (the mind) and allow there body to keep moving.
I want you all to know by training for overall fitness, we are not only looking to become the healthiest, fittest versions of ourselves but developing a resilience in our minds. When workouts get tough, it’s like life. You just keep moving forward, you focus on the next move and keep progressing.
Bragging Board:
Jen Wells: Strict Press 95lb; Push Press 135lb; Split Jerk 155lb; 130lb Power clean; 265lb Back squat; 135lb bench press
Britt Schram: 185lb Split Jerk; Power clean 195lb; 220lb Back Squat
Michelle - 130lb Split Jerk
Mike - Strict press 175lb, push Press 265lb; 310lb Split Jerk
Mary T - 2 min 14 sec PR on Karen
Braelyn: 150lb Split Jerk, 175lb Power clean; 190lb back squat
Sydney Baird: 150lb Push Jerk, 165lb Power clean; 125lb push press, 220lb back squat
Jenni B- 125lb Push Press; 140lb split jerk; 145lb power clean, 225lb back squat, 135lb bench press
Brandon Brooks - 195lb Push Jerk, 195lb Power clean
Casey Linch - 250lb Power clean, 255 close grip bench press
Savannah - 170lb Power clean; 120lb bench press
Sergio - 225lb Power Clean
Travis - 250lb Power Clean
Eric Harvey - 285lb Back Squat
Nick White - 355lb Back Squat
Jeremy - 190lb Power Clean
Trevor Maloney - 415lb Back Squat
Jonathan P - 325lb Back Squat
Christine - 200lb Back Squat
Dylan - 435lb Back Squat
Ashton - 320lb Bench
Christian - 285lb Power Clean
Seth Hamlin - 230lb Power Clean
Emily Conaster - 110lb Bench Press
Congratulations Kara on your baby!
Somethings in the water at CFB….
Braelyn out here putting in the work at another competition with her aunt this time
New Members:
- & Sheri Kendrid
- Levi Samples
Upcoming Schedule / Events
This weekend October 7th we several members participating in the Blue Ridge Ultra.
If you are participating and would like to enter a group chat so we can meet up and stay in contact follow the Whatsapp link - https://chat.whatsapp.com/IpHgCbhPAZD1t0UmYFTXyT
October 28th - Trackside Competition at CrossFit Bound!
Teams of 2 MM/FF - Rx and Scaled division
We do need volunteers.
December 2nd - Bound Christmas Party from 6-8:30pm
CrossFit Journal Article: How to Eat for Health and Fitness by Mike Giardina (CFL4)
Making Small Changes
”…Lasting behavior change often doesn’t hinge on the all-or-nothing approach. While it may work for a select few, most of us benefit from making gradual adjustments that accumulate over time. The effectiveness of a new habit is closely tied to its sustainability. Creating small changes can increase motivation and the ability to develop new behaviors. Over time, these changes add up and help establish a system that supports the gradual and continuous addition of changes. Therefore, the goal is to introduce incremental changes to your diet, allowing them to compound and providing opportunities to acknowledge your successes, thus boosting your self-confidence.
This approach applies regardless of which aspect of the recommendation you are implementing. For instance, instead of attempting to eliminate processed foods from every meal and snack all at once, you can start by focusing on breakfast. Swap out cereals, toast, muffins, or scones for a breakfast featuring eggs, bacon, fruit, and a side of spinach. After you’ve gained confidence in mastering this new behavior, progress to incorporating it into your snack or lunch routine. Follow this step-by-step approach until every meal consists of whole, natural foods.
The same can be said for measuring intake — start small. Establishing your macronutrient ratios and daily intake can be simplified by determining a baseline. You don’t need to meticulously weigh and measure every meal daily. Instead, begin with precision for one meal, like breakfast or a snack, carefully measuring carbohydrates, proteins, and fats. Dedicate a few days to this focused approach before extending it to other meals. Gradually, your entire day will become quantified. With this foundation in place, make gradual tweaks to your ratios and overall intake to align with your health and performance goals.”
This Weeks Workouts:
*this week we are having a fun week of CrossFit style workouts - Long and short. No strength focus. If you missed last weeks testing and want to see where you are at you can speak with the coach and use the back area to find your maxes.
Monday: monostructural intervals of rowing + biking + double unders/shuttleruns
Tuesday: Gymnastics + Weightlifting | Round of JT + deadlfit
Wednesday: Kelly - Run + Box Jumps + Wall Balls
Thursday: Row + Toes to Bar + Row + Kipping Pullups + Row
Friday: Weightlifting EMOM of Devil Press + DB Box Step Ups + Thrusters
Saturday: Individual workout for Saturday of running + body weight exercises
