Bound Newsletter 12.11.2023
Calm the stomach. Move the body. Rest the mind.
- Naval Ravikant
Testimonial from Chrissy Concepcion on motherhood, training, and overcoming the stigma of CrossFit.
Bragging Board:
The winners of the Nutrition Challenge were:
1- Jen Wells
2- Hunter Palmer
3- Missy Ureda
Honorable mention/ biggest weight loss was Cody Porter losing 8lbs and 2% BF in 6 weeks.
Jeb Buffington finished 11th overall in the Legends Fitness Competition at Arizona State University this past weekend.
Great job with such a deep field of competition. Proud of this guy!
Upcoming Events, Schedule, Coaches Calendar
December 22nd - 4 pm Class
December 23-25th - no classes
December 26th - 8 and 9 am Class only
February 10th - Marathon row Event for Love Organization
February 23-25 - Elsi Enduro Last man standing running event in Ringgold Ga
February 29th - The Open Starts
March 1-7-14 will be the Friday Night Light Events
April 27th - Bound Brawl Team Competition
CrossFit Journal Article of the Week: “Is CrossFit Too Intense For Me?” by Eric O’connell
Browse the web or talk with friends who do CrossFit and you will easily understand that working at high-intensity levels is a big piece of our program. In fact, our definition of CrossFit — constantly varied functional movements executed at high intensity — says exactly that!
There is a reason we demand intensity, and it has nothing to do with associated novelties like physical discomfort, grunting, finding yourself on the floor in a puddle of your own sweat, etc. While all of these things are great and may actually be indications that you hit high intensity in your workout, the real reason we need intensity is the results that are acquired when we achieve it.
“INTENSITY IS THE INDEPENDENT VARIABLE MOST COMMONLY ASSOCIATED WITH MAXIMIZING YOUR RATE OF RETURN ON FAVORABLE ADAPTATION.” —GREG GLASSMAN, FOUNDER OF CROSSFIT
If you’re anything like me, you read the quote above and thought to yourself: “What the heck does that mean?” In simpler terms, intensity is the pathway to results. When we say “results,” we mean actual measurable markers that demonstrate improvements in physical performance (improved strength numbers, improved running times, better gymnastics, etc.) and improvements in measurable classic health markers (body-fat percentage, resting heart rate, bone density, blood markers, etc.).
Putting yourself through more physical discomfort, grunting louder, or sweating more does not equate to intensity and, by extension, results. Instead, the results come when you push past your comfort zone without overly compromising the quality of your movements. This is how you increase your work capacity — or fitness — which you know you’ve done if you find you’re able to finish a variety of workouts faster or to lift heavier loads over time. When this happens, not only are you seeing better physical performance, but improvements in your health markers will follow, especially when your training is combined with our nutritional protocols based around eating whole, unprocessed, quality foods in the right quantities….
This Week’s Workouts:
Monday: Strength - Strict Press + Pendlay Row | AMRAP of Power Snatch + V Up + Push Up
Tuesday: Nice N Steady - interval workout with rowing, dbs, toes to bar, bar muscle ups, box jumps and biking
Wednesday: Strength - Thruster | AMRAP20 with Pullups + Atomic Situps + Sled Pushes
Thursday: Partner Workout - 5K Row with Inverted Nate
Friday: Strength - Clean Pull + Strict Pullups | Sprint Workout of PCJ + Bike + PCJ + Bike
Saturday: Team Workout Day
