Bound Newsletter 10.29.2023
Cliffy Young, 61 year old potato farmer who did the impossible.
Cliffy Young
61 year old potato farmer who entered a ultramarathon with no previous training or race experience and crushed the previous record by 2 days.
His daily work on the farm since age of 13, is what developed his physical fitness and work capacity to accomplish such a feat of endurance.
CrossFit is a strength and conditioning program intended to develop our overall fitness. Thats why we train for the unknown and unknowable. This style of daily training will build your capacity in short, medium, and long duration efforts.
The beauty of CrossFit is that you may not see PR’s across the board every time you retest but you can guarantee that every time you step into the gym and do the work. You are building a strong and healthy body; and creating resilience in your mind giving you the confidence to approach any and all situations in your life through physical training.
“Sometimes you gotta stand alone if you are going to do anything. Don’t let anyone talk you out of it. You gotta be strong.”
Bragging Board:
Congratulations to Jeremy and his wife Brielle on their first child
Congratulations to Braelyn Barret on competing in her 3rd competition this year - 1st one in the Rx Division!
Our Fall Nutrition Challenge Update.
We have a consistent weight loss across the board with the members who are staying consistent with there prescribed macros - in the 2-4 lb range of initial weight loss over the past 3 weeks. This is a great number to reach showing signs of body fat loss while maintaining lean muscle tissue. If you see crash diets and weight loss of upwards 5-10lbs in three weeks that’s usually from water loss or muscle loss due to lack of calories (protein and carbs) to keep lean tissue. Here’s the current leaderboard for the nutrition challenge:
Jen Wells - 1755 pts
Missy Ureda - 1655 pts
Miles Pettit - 1490 pts
Sheri Kindred - 1475 pts
Jenni Busbee - 1445 pts
Amber Buettner - 1430 pts
Hunter Palmer - 1410 pts
Riley Padgett - 1370 pts
Dylan Porter - 1255 pts
Laura Rutland - 1045 pts
Ryan Kangiser - 985 pts
Cody Porter - 835 pts
Davis Ureda - 405 pts
Judith Jones - 345 pts
*for some these “points” do not reflect the individuals discipline during this challenge. I know of a couple of the lower point placers who have seen significant weight loss. Just have a tough time logging in every day (busy lives).
Riley Carter son of Bonnie and Rodney Carter, was diagnosed with a rare liver disease, Biliary Atresia.
This Saturday 11/4 we will be doing a #RileyStrong workout Rodney created for his son.
7 rounds for time:
7 Ring Muscle Ups
5 Clean and Jerks 205/125
23 Calorie Bike
One of Bonnies best friends, Kelsey, created a Go Fund Me for Bonnie and Rodney. If you would like to donate you can follow the link below and you can also read more details into their situation.
“Bonnie and Rodeny had to go through IVF within the last year, successfully bringing us all their amazing and handsome son, Riley Carter. Unfortunately, as of Thursday, October 26, when Riley was being tested for RSV and Covid (which he was positive for), a miracle nurse noticed something was off with Riley and his coloring. Riley was sent for more testing and after consulting with the doctors, Riley was admitted into CHOA.
Riley has, what no mother or father wants to hear, liver disease, or Biliary Atresia. Riley will have surgery next week to narrow down a few things. This will lead to a more extensive surgery which will have the put the Carter family in recovery at Egelston for 10-14 days.
From what Bonnie said: “This procedure could work or it could fail. If it fails, Riley will have to receive an immediate liver transplant… we are hoping the procedure holds until he is 2, this is best case scenario.”
Throughout everything going on with the Carters they remain confident in God and His greater plan for Riley. I have never seen a family more determined to have a testimony and change lives while simultaneously going through a nightmare.
Of course, with everything that is going on, the Carters will have a MILLION hospital bills. If you can, please donate to help them with the bills, or ordering food while they are living in and out of hospitals. I know Bonnie would never ask for money, so I am doing it for them. Thank you for everyone’s prayers and donations. It means more than you could know
#rileystrong #rileystrong #rileystrong
Upcoming Schedule/Events
November 6-10th: Bring a Friend Week!
We are offering GIFT BOXES for friends and families this holiday season. $150 for 6 weeks of training through the holidays. They’ll be boxes out front that will include a gift certificate - tshirt - kill cliff for anyone you choose. These will also be available for your friends or family to purchase themselves. *you will still receive your referral discount as well! Speak to Taylor Snyder about getting your friends started.
Tell your friends and family about this awesome deal, if they still want to do the BAFW then purchase gift boxes they can.
December 2nd - Bound Christmas Party from 6:30-8:30pm
details about food and event will be released soon
November 22nd & 24th - 8 and 9 am class only
November 23rd - NO CLASS
November 25th - 9am Class (Saturday)
December 22nd - no afternoon classes
December 23-25th - no classes
December 26th - TBD
February 10th - Couples Conquer Competition Details coming soon
February 23-25 - Elsi Enduro Last man standing running event in Ringgold Ga
CrossFit Journal Article of the Week: WWW.CROSSFIT.COM by Greg Glassman
”…..On February 10th, 2001, CrossFit. com went live with a single ugly page featuring our first workout on a blue background and white font that we only months later learned printed as a blank page. Five years later, without a penny spent on advertising, marketing, or promotion, CrossFit.com has over 75,000 regular unique visitors from around the world...”
Greg wrote this article in December of 2005, giving a detailed description of how CrossFit came to be with zero marketing dollars put towards it’s growth. It started by getting kicked out of several globo gyms to eventually being persuaded by clients to market this to the world. Great story and something that the CrossFit Inc headquarters staff should revisit.
CrossFit at it’s core is about the client and results. Today, the leadership team seems to have other priorities. Whats CrossFit Bounds future with CrossFit Inc…? I don’t know. But we are watching the leadership team and HQ to see which direction they are heading.
Training this Week:
Monday: Strength - Upper Body Push + Lower Body Pull | Interval training with Front Squat - ring dips/pushups - bike
Tuesday: Gymnastics Skill - Handstand Position | AMRAP of Run - Handstand walks - L Sit Pull ups
Wednesday: Snatch Work | Partner Workout of Burpee over box 48/40’’ - Row - DB Curtis Ps
Thursday: Longer Interval style training of Mono structural + Gymnastics movements
Friday: Strength - Strength - Upper Body Pull + Lower Body Push | Interval training of Crossovers + Pull ups + DB Bench Press
Saturday: Riley strong fundraiser workout for the Carter family.
