Bound Newsletter 11.13.2022
Brandon Brooks putting in that work on the bike
Bragging Board
Brac Barton Coached the Lassiter High School Softball team to a 3rd place finish in the state in 6A. For those that know Brac, with a growing family of two girls under the age of 4 and being a full-time teacher and coach, his schedule is booked. But, Brac always finds time to get in a workout to stay healthy and fit. Congrats Brac!
Alex and Tyler Cory are expecting their first child! For many of you, you already know. But I just want to personally thank Alex and Tyler for everything they do for our community. They both always help out or volunteer to help in any way they can. The Corys are an amazing couple and I know will be amazing parents!
Tyler Ely, a 24/7 client, who many of the A.M.ers and late P.M.ers have met. Just had his first child with his wife. Congratulations buddy!
New Members
Rajesh Gonuguntla
Upcoming Thanksgiving Schedule | New CFB Store & Merchandise | New Book
The upcoming Thanksgiving schedule is:
Monday - Wednesday Same Schedule
Thursday 8 am only
Friday 9 & 10 am only
Saturday 10 am
Sunday - no barbell club
The new CFB Store is Open & Available for purchase
We have the online store up and running with new hoodies, shirts, and hats designed for you. Tyler Cory helped design the new logos and athlete design - Thank You!!! Below you find a link to go check out the shirts. The hoodies are unisex so they run small. We will have a small number of sizes available in-house to sell.
New Book - Breathe by James Nestor
“Breath explores how the human species has lost the ability to breathe properly over the past several hundred thousand years and is now suffering from a laundry list of maladies — snoring, sleep apnea, asthma, autoimmune disease — because of it. Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo…”
I’m excited to read this book after listening to Nestors recent podcast with Dr. Druh (HERE you can listen) on how just changing or focusing on our breathing patterns can create a positive change in our health markers and performance.
Following this cycle we are on, we will take 1-2x a week to focus on nasal breathing during workouts/cooldowns. I’ll be posting more on this later.
Interested in reading this book the link below is to amazon. $16
CrossFit Journal Article of the Week: Nutrition Lecture Part 1: Avoiding Disease
Upcoming Workouts:
Monday: Push Press 8RM | Monostructural Partner Workout
Tuesday: Snatch EMOM | Gymnastics + Mono Workout focusing on core isometric holds
Wednesday: Bar Muscle Up Skill Work | Longer Interval M+W+G
Thursday: Back Squat 5RM | Short AMRAP of Gymnastics + Mono (Double Unders)
Friday: *Clean Complex EMOM | Functional Body Building EMOM
Saturday: Partner Workout E5MOM20 of Running and Body Weight Movements
*We are entering the 2nd part of our barbell cycling with the clean and jerk/snatch. This time we will starting with our percentages from the 1st week, but use barbell complexes for each movement. This will naturally increase the intensity due to time under tension while keeping the same EMOM formats. If you feel this to be to complex/tough for your to maintain positions and technique lower the weights, if too easy you can add 5-10lbs from the 1st cycle for each lift.
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Train Hard. Stay Strong. Stay Courageous.
-Brandon Phillips
