Bound Newsletter 1.12.2024
Setting a Standard for Yourself:
Building Daily Habits for Success
Have you ever wondered what separates those who consistently achieve their goals from those who merely aspire to? The answer lies not in talent or luck but in the ability to set a standard for yourself and establish daily habits that align with your aspirations. Setting a standard is about defining who you want to be and taking consistent action to ensure your habits reflect that vision.
Here’s how you can create a standard for yourself and make it happen:
1. Define Your Standard
To set a standard, you first need clarity about who you want to become. Ask yourself:
What kind of person do I want to be?
What values matter most to me?
What goals do I want to achieve in my health, career, relationships, and personal growth?
Your standard is a promise to yourself. For example, if you value health, your standard might be: “I will prioritize daily movement and nourishing my body.” If you value personal growth, your standard could be: “I will dedicate time each day to learning something new.” Write your standard down, and make it clear, specific, and personal.
2. Identify the Habits That Support Your Standard
Once you’ve defined your standard, break it down into actionable habits. Habits are the building blocks of your standard. For instance:
Standard: “I will be someone who values physical fitness.”
Habits: Work out five days a week, prep healthy meals on Sundays, drink 3 liters of water daily.Standard: “I will be a lifelong learner.”
Habits: Read 20 minutes daily, listen to podcasts during commutes, take one online course per quarter.
These habits need to be realistic and sustainable. Start small and build consistency before adding more complexity.
3. Create a Plan and Track Your Progress
A goal without a plan is just a wish. To ensure you stick to your habits, put them on your calendar or daily to-do list. Treat them as non-negotiable appointments with yourself.
Use tools: Apps, journals, or even a simple checklist can help you track progress.
Set reminders: Alarms or visual cues (like placing workout gear by your bed) can prompt action.
Reflect weekly: Assess how well you’ve adhered to your habits. What worked? What didn’t?
4. Remove Obstacles and Build Momentum
Identify potential obstacles that might derail you, and have a plan to overcome them. For example:
If mornings are chaotic, set out clothes and prep breakfast the night before.
If social media distracts you, use apps to limit your screen time during focus periods.
Focus on small wins to build momentum. Every time you follow through on your habit, you reinforce the standard you’ve set for yourself.
5. Surround Yourself with Support
Your environment plays a critical role in your success. Surround yourself with people who support your goals and inspire you to uphold your standard. Whether it’s joining a community, hiring a coach, or simply asking a friend to hold you accountable, the right support system can make all the difference.
6. Embrace the Process, Not Perfection
Success isn’t about being perfect; it’s about being consistent. Life will throw challenges your way, and there will be days when you fall short. Instead of giving up, focus on getting back on track the next day. Progress, not perfection, is the goal.
Examples of Setting Standards in Daily Life
Fitness: "I will move my body for at least 30 minutes every day."
Mindset: "I will start each day by writing down three things I’m grateful for."
Productivity: "I will prioritize my top three tasks before checking emails."
Relationships: "I will spend 15 minutes of undistracted time with my family each evening."
Why It’s Worth It
Setting a standard for yourself and aligning your daily habits with it creates a sense of purpose and control over your life. It builds self-respect because you’re keeping the promises you make to yourself. Over time, these small, consistent actions compound into significant results.
Start Today
Your future self is shaped by what you do today. Take a moment to define your standard, identify the habits that align with it, and commit to taking the first step. Remember, it’s not about how big the step is—it’s about moving forward.
Set your standard. Honor it daily. Watch your life transform.
Couples Conquer 2025 In-House Competition
Our in-house competition is officially underway! A big thank you to Alex Willis for designing an exceptional Excel spreadsheet to showcase our overall fitness levels. This test is something I’ve personally wanted to implement at our gym for a long time. It’s the original CrossFit Fitness Test, created not just by Greg Glassman but also by many of the early CrossFitters at the Santa Cruz location back in 2003. As Glassman once said, “One aspect of athlete testing that remains tricky is balancing elements favorable to larger and smaller athletes. We referee debates between our bigger and smaller athletes almost daily. The big guys want to deadlift, bench press, and throw. The smaller guys want to run, jump, and do pull-ups.”
This is a benefit for the LOVE organization. We will do this on February 15th at CrossFit Bound. (The plan is 9 am-1 pm depending on number of sign ups)
- Teams can be MF/MM/FF
- We will have a Rx and Fitness division
- Cost is $35 per person. (this will go towards the LOVE organization, food, prizes, kids entertainment)
- You can invite friends from outside the gym to be on your team.
Below you will find a description of each test.
Test 1: Bench Press 1 rep followed by max set of Pull-ups (12 Minutes)
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the strict pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Modifications: Where needed use an assisted pull-up using bands. Must be completed from a deadstop in the bottom position of pullup.
Character: This tests the upper body for both absolute and relative strength and stamina.
Workout: You and your partner have 12 minutes to establish a 1RM and Pullup Test.
Test 2: Clean and Jerk 15 Reps (12 Minutes)
Performance: You and your partner will have approximately 12 minutes to find a 15RM CJ Max. There is no time limit to complete the set of 15, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical.
Scoring: The score is exactly the load lifted.
Modifications: There are no modifications needed for this test.
Character: This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.
Workout: This test can be practiced as a workout by completing the test and then repeating at twelve and nine reps with the same load, resting between efforts as needed.
Test 3: Tabata Squat followed by 4 minutes of Muscle-ups (12 Minutes)
Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.
Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.
Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually - someone pushing the athlete up. The other is to replace the muscle-up with four minutes of pull-ups and dips.
Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.
Workout: This test can be practiced as a workout by completing the test and then repeating after an extended rest.
Test 4: Test 4: Deadlift 1 RM followed by a max set of Handstand Push-ups (12 Minutes)
Performance: Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must be completed on a 45/35lb plate for both male and females. These will be strict. Using the wall for balance is O.K.
Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Modifications: There are two options for modification of this test. The first is to scale the HSPU by placing feet on box in pike position. Typically, this is done by placing athletes feet on box and bending at hip stacking the hips, shoulders and head directly over hands. Alternately, where even the handstand is a challenge, the substitute exercise is a shoulder press.
Character: This duo represents a reasonable estimate of an athlete’s total strength - relative and absolute, upper and lower body.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting in between efforts as needed.
Test 5: Run 800 meters, Thrusters 75 lbs x 21 reps, Bar Facing Burpees 21 reps (this one is different from the original document)
Performance: The thruster must originate from a full squat each rep to a lock out overhead simultaneously. The Bar Facing Burpee will be performed with both partners chest touching the ground at the same time.
Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Modifications: Where necessary, the load for the thrusters may be reduced and the “L” pull-ups can be assisted by gently lifting the heels or allowing a “sloppy L.” For those not able to perform a pull-up, an assisted pull-up device may be used.
Character: This test is classic CrossFit. The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/ push press), and a super demanding bodyweight movement (Burpee), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity..
Workout: This test can be practiced as a workout by performing the test and repeating after an extended rest
Bragging Board:
Congratulations to Ean Parr on a outstanding performance at the south ga classic.
He had a very impressive 345lb Clean, congrats on the win.
Upcoming Birthdays
-Abbie Brousseau 1/13
-Sergio Rivera 1/24
-Ruben Rivera 1/24
-Amber Buettner 1/29
2025 Upcoming Seminars, Events, Schedule Changes for Xmas/New Year…
Nutrition Challenge -CrossFit Bound 28-Day Fat Loss Challenge begins January 6th
Habit Tracking Tools
Meal Planning Resources
Protein Ideas and How to hit your goals
Individual Protein Targets
Inbody Scans Before and After
Weekly Progress Tracking
Bring a Friend Week: January 20th - 25th
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this a in-house competition this year. You can find any partner to compete with. We’ll do prizes for top 3 teams and have raffles in between.
Registration/Workouts uploaded soon
We are making this an in-house competition.
We will have a $35 entry fee per person.
We will have food, a bounce house and kids area, prizes ,etc
Elsie Enduro: February 22, 2025
Website/Registration HERE
There’s a $20 discount on black Friday!
CrossFit Open February 27-March 17
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Atlanta Ga April 26-27th
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
Website / Registration HERE
CrossFit Journal Article of the Week:
Kill Fake Hunger: Simple Strategies to Overcome Cravings and Hit Your Nutrition and Performance Goals
by: Stephane Rochet, CF-L3
Writing a nutrition plan is simple — sticking to it is the challenge. At first, everything goes well: you weigh, measure, and eat as planned. Then, cravings hit. Your stomach growls, and suddenly you’re diving into snacks or overeating, feeling guilt and frustration afterward.
But there’s good news: you can regain control with the right knowledge and strategies. Cravings often stem from habit, boredom, or addiction to processed foods — not true hunger. Here’s how to overcome them and stick to your goals.
Step 1: Ensure Your Nutrition Plan is Solid
Step 2: Address Common Causes of Cravings
Step 3: Learn to Embrace Hunger
Step 4: Bounce Back Quickly from Slip-Ups
