Bound Newsletter 11.27.2022
“The Man In The Glass”
When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.
For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.
He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.
You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.
by Peter Dale Wimbrow Sr.
Upcoming Events | Schedule Changes
Kennesaw Christmas Parade - December 3rd - Downtown Kennesaw at 3 pm.
Bring your dogs for the walk. Last year they were the biggest hit of the parade. Just wear a CrossFit Bound T-shirt.
Lift For A Gift / Christmas Party - December 10th - CrossFit bound
Lift for a Gift from 9-11 am. Our current cycle is coming to an end. We will complete the Snatch and Clean and Jerk and then do a quick workout. All we ask is to bring a toy to donate to Toys for Tots to participate.
Following, we will have lunch provided to gather and hang out. BYOB.
You are welcome to dress up as your favorite Christmas character or wear your favorite Ugly Sweater.
Schedule Changes for the month of December
No Classes on December 24 and 25th.
December 23rd, 9 and 10 am only
December 26th, 9 and 10 am only
Couples Conquer 2023 on February 11th.
Sign-ups are open online through the competition corner.
We love having volunteers from the gym.
Sign up and Check out the Events below
New Members
Tia Dunn
CrossFit Journal Article of the Week
The CrossFit Competitors Course Outline. This course is not available anymore, but the material is still amazing. I think it’s because it can not only help focus an athlete develop to become a competitor but help the 2-3x day a week athlete to focus set goals and continue to grow throughout your fitness journey. Check it out below
This Weeks Workouts
Monday: Olympic Skill - Clean and Jerk *squat :) | Row + Double Unders at High Intensity
Tuesday: Handstand Skill Work - Chipper Workout with Mono + Gymnastics
Wednesday: Push Press Strength | EMOM - DB BSO, Wall Walks, Toes To Bar
Thursday: Olympic Skill - Snatch | AMRAP - Push Press + Pull-ups
Friday: Bar Muscle Up Skill Work - 3 Intervals with 1-mile run + weightlifting
Saturday: Team Workout with shuttle runs + Rowing and, Static Holds
Reading the “Breathe” book by James Nestor has been an amazing read so far. Here is an interesting quote, from the book concerning our breathing specifically through our right and left nostril breathing….
“right nostril is a gas pedal. When you’re inhaling primarily through this channel, circulation speeds up, your body gets hotter, and cortisol levels, blood pressure, and heart rate all increase. This happens because breathing through the right side of the nose activates the sympathetic nervous system, the “fight or flight” mechanism that puts the body in a more elevated state of alertness and readiness. Breathing through the right nostril will also feed more blood to the opposite hemisphere of the brain, specifically to the prefrontal cortex, which has been associated with logical decisions, language, and computing. Inhaling through the left nostril has the opposite effect: it works as a kind of brake system to the right nostril’s accelerator. The left nostril is more deeply connected to the parasympathetic nervous system, the rest-and-relax side that lowers blood pressure, cools the body, and reduces anxiety. Left-nostril breathing shifts blood flow to the opposite side of the prefrontal cortex, to the area that influences creative thought and plays a role in the formation of mental abstractions and the production of negative emotions.”
― James Nestor, Breath: The New Science of a Lost Art
Interested in Getting Started with CrossFit Bound. Follow the link below to sign up for your No Sweat Intro
Current member and want to come in for Free In body Scan and have a Athlete Check In Follow this link below
