Bound Newsletter 11.16.2024
Welcome the newest members of CFB!
The Power of Goals, Plans, and Standards
At CrossFit Bound, we believe fitness is about more than just breaking a sweat—it's about building a better version of yourself. That transformation doesn’t happen by chance; it requires intentional action, starting with setting meaningful goals, creating a plan to achieve them, and holding yourself to a high standard. Here’s why these three elements are essential to your fitness journey—and your life.
Set Goals That Inspire You
Goals are your compass, giving you direction and purpose in your training. Without them, you’re wandering through workouts with no clear destination. A well-defined goal, whether it’s hitting a new personal record, mastering a challenging skill, or improving overall health, fuels your motivation.
Pro Tip: Use the SMART method to set your goals—make them Specific, Measurable, Achievable, Relevant, and Time-bound. For example:
"I will complete my first pull-up within 6 weeks."
"I will back squat 200 pounds by the end of the next strength cycle."
When your goals are clear, every rep, set, and workout becomes a step toward success.
Create a Plan of Action
Goals without a plan are just wishes. To achieve success, you need a roadmap that aligns your daily actions with your ambitions. In CrossFit, this might look like committing to three to five classes a week, following our programming closely, and honing specific skills during open gym hours.
A good plan also includes recovery and nutrition. Balance your intense workouts with rest days, mobility work, and proper fueling. It’s not just about doing more; it’s about doing the right things consistently.
Pro Tip: Break your plan into smaller milestones to track progress and celebrate victories along the way. Small wins add up to big results.
Hold Yourself to a Standard
Setting goals and making plans are important, but they’re only as effective as your commitment to follow through. Holding yourself to a high standard means showing up with discipline and consistency—even on the hard days. It’s about doing the work when no one’s watching and giving your best effort every time you walk into the gym.
Pro Tip: Accountability is key. Share your goals with a coach or fellow member, and let them help you stay on track. Embrace the community to keep pushing you forward.
The CrossFit Bound Standard
At CrossFit Bound, we are here to support you every step of the way. Our coaches provide expert guidance, our programming challenges you to grow, and our community celebrates your progress. But ultimately, the journey is yours to own.
Set your goals.
Commit to your plan.
Hold yourself to a standard that reflects the best version of you.
When you align your efforts with your ambitions, you unlock your true potential. Let’s make every day in the gym a step closer to becoming stronger, healthier, and more capable than ever before.
What’s your goal for this month? Share it with us, and let’s crush it together!
Bragging Board: missed these the last two weeks
-Natalie Gordon: Front Squat 175lbx5; Bench Press 100lb x8
-Kyle Rice: Front Squat 275lb x2
-Sydney Bova: Front Squat 170lb x5
-Jenni Busbee: Front Squat 155lb x5
-Mary Lubbers: Bent Over Row 95lb x5
-Melanie Hirschler: Front Squat 95lb x5
-Brandon Brooks: Front Squat 185lb x5
-April Zacharis: 1st Rope Climb
-Jenna Rivera: 1st Rope Climb
-Randy J: Front Squat 175lb x5
-Jonathan Primo: Strict Press 150lb x5 10lb PR
-BAM: 1st Bar Muscle Up in years!
-Fatih Sen: Gallant *6 min PR
Upcoming Events, Schedules, Etc:
Thanksgiving Schedule: Wednesday 8 & 9 am, Thursday: No Class, Friday 8 & 9 am, Saturday 9 am
December 7th: Nutrition Seminar with Special Guest Breakthrough Nutrition Jill Thorton & Jessica Phillips
December 7th: Bound Christmas Party @ 6-8pm
December 24th: Classes at 8 and 9 am
December 25th: Closed
December 26th: Classes at 8 and 9 am
2025 Calendar of Events (so far)
Couples Conquer at CrossFit Bound February 15th, 2025
Registration/Workouts uploaded soon
Elsie Enduro: February 22, 2025
Website/Registration HERE
CrossFit Open (TBD)
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
CrossFit Journal Article of the Week: The Primer on Protein: Part 2 - Bones
by: Jocelyn Rylee, MS, CF-L4
“….Adequate protein intake is essential for bone formation and remodeling. Collagen requires large amounts of an amino acid called glycine and proline, hydroxyproline, and lysine. We find rich sources of these bone-building amino acids in foods cooked on the bone, such as ribs and roast turkey, and with the skin on, such as fish or chicken. Bone broth, a traditional food found in many cultures around the world, is also a wonderfully nutritious source of collagen-building amino acids and can be prepared from beef, pork, poultry, or fish. Knowing these dietary sources of protein can help you prepare a bone-healthy diet.
Diets lacking these foods are associated with lower bone mineral density (BMD) and an increased fracture risk. However, people who get more protein from these foods tend to have higher bone density. The source of our dietary protein matters for bone health, as does getting a high total amount of protein, especially for older adults. One analysis found adults aged 70-75 in the highest third of protein intake had higher BMD and lower risk of vertebral fracture when compared to those in the lowest tertile of protein intake. This correlation between protein intake and bone density can motivate you to make proactive dietary choices for your bone health.
In short, stronger bones = less dead.
