Bound Newsletter 12.9.2024
What does being a part of the CrossFit Bound community mean to you?
I see it as a community full of people that are wanting to maintain a healthy lifestyle or improve their current way of life. I see it as a community where you can seek help and ask questions on how to improve yourself.
1. How long have you been a member at CrossFit Bound? What changes have you noticed in yourself physically, mentally, or emotionally since joining?
I believe I started in March 2020.
When I started, I weighed around 160lbs, lean, with not much definition. Now I'm around 195lbs with more definition. I went from barely squatting 135 lbs to squatting 405 lbs for reps, from not being able to touch my toes standing up (halfway down my shins) to putting my knuckles on the floor. So I can say my strength and mobility have increased substantially. However, my biggest growth has been mentally.
2. How has your experience at CrossFit Bound impacted your life outside the gym? (Work, personal life, etc.)
The physical and mental strength I've gained over the years from CrossFit Bound has helped me become a much better person. I find myself wanting to help others achieve their goals or put in a little extra effort on the day's workout. At work, I'm the go to guy when something heavy needs to be pushed, pulled or lifted.
3. Who at the gym inspires you the most, and why?
I can honestly say everyone. Seeing people constantly improving and showing up. Smiling, laughing and crying tears of joy when they see we have to do a 50 calorie all out echo bike sprint. Joking aside, I really do find it motivating when I see someone PR on a lift or achieve a gymnastics movement they've been working on for a while. Makes me want to work harder to achieve my goals.
4. What does being a part of the CrossFit Bound community mean to you?
I see it as a community full of people that are wanting to maintain a healthy lifestyle or improve their current way of life. I see it as a community where you can seek help and ask questions on how to improve yourself.
5. Describe your first class at CrossFit Bound. How did you feel during and after it?
Oof, I don't remember the entire workout but it was an EMOM30 style workout with DB snatches, calorie row, rope climbs and some other movements. It went as expected of course. I crushed it..... for one round. The rest of the workout I found myself questioning my decisions in life. How could I have let myself get to such a low point. I saw people around me just moving while exhausted, grunting with every calorie on the row, dumbbells hitting the floor, people bent over trying to catch their breath and though some were hurting. They were not giving up. I was amazed and disappointed at the same time. I only managed to get through part of it before I was outside reexamining my lunch in the woods.
6. What’s something surprising about you that people at the gym might not know?
Ha! I think Ashton found this out on Thanksgiving day's workout. He walked in while I was working out alone in the morning. I forgot my headphones. So, I ended up using the gym speakers. I was listening to piano/classical music. I saw him stop mid door and look around confused. Then walked out to grab his headphones.
7. What are your top three most memorable moments or proudest achievements since starting CrossFit?
1. Being able to do dubs. It took me over two years to get them. 2. The 5 mile trail run at the Mayhem on the Mountain competition. Where Brandon passed me in the last 400 meters of that race. I kept looking back searching for him and saw nothing until the end. Then he patted me on the back as he passed me haha. 3. Being able to hold my own at an RX competition. I didn't get to the podium but finished in fourth.
8. What advice would you give to someone just starting their CrossFit journey at CrossFit Bound?
Speaking from experience, take your time. Master the fundamentals, stretch after the workouts, and ask questions. No will judge you. We are here to help each other become better little by little.
9. From where do you draw your inspiration and motivation to push through tough moments in workouts?
Again, I have to say from those around me. Seeing others push themselves through uncomfortable workouts makes me want to work harder. As for when I'm working out alone. I'd say my family. I need to stay healthy so that I can continue to take care of them.
Bragging Board:
Jermaine Johnson completed the Cloudland Canyon 50k this past weekend!
Mary Lubbers completed 2x strict dips!
Matt Gray hit a new Pr on his 500m row with 1:32.
Jesus Mundo has been following the Bound Build strength program and just hit a smooth 10lb PR on his snatch with 215lbs! 225 coming soon.
Upcoming Birthdays:
-Kailey McCarty 12/13
-Jeff Valenti 12/13
-Cris Aponte 12/15
-Hillary Maloney 12/18
-Jermaine Johnson 12/22
-Matt Gray 12/26
-Dylan Porter 12/27
-Walter Davila 12/28
-Juan Alvarado 1/1
-Stephanie Willis 1/1
Upcoming Seminars, Events, Schedule Changes for Xmas/New Year….
December 24th: Classes at 8 and 9 am
December 25th: Closed
December 26th: Classes at 8 and 9 am
December 31st: 8 & 9am only
January 1st: 9am only
2025 Calendar of Events (so far)
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
$145 for entire Challenge (register today for $20 off)
use code BOUND20
$145 for entire Challenge
Register today for $20 off. by following the qr code
Bring a Friend Week: January 20th - 25th
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this a inhouse 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: The Primer on Protein: Part 5 - Antioxidants
By: Jocelyn Rylee, MS, CF-L4
“…Welcome to Part 5 of our “Primer on Protein” series, in which we are digging into nutrition as the base of the pyramid and unpacking CrossFit’s nutrition prescription: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” The first two words — eat meat — are used as a simple placeholder for animal foods in general (beef, pork, chicken, fish, eggs, dairy, etc.), in which the primary macronutrient is protein.
Most of the protein you eat is not burned for energy but goes toward building all your tissues, hormones, neurotransmitters, immune cells, etc. Every bit of you is built out of something you ate. In this six-part series, we are exploring the under-appreciated but vital role of the structural elements of the diet and all the weird and wonderful ways the body uses dietary protein to support good health…”
Recipe of the Week: Crockpot Garlic Parmesan Chicken Recipe (Low-Carb, High-Protein)
Ingredients:
2 lbs chicken breasts (boneless, skinless)
1 cup chicken broth
1 cup heavy cream (or unsweetened coconut cream for dairy-free)
4 oz cream cheese, softened and cubed
1/2 cup grated Parmesan cheese
4 cloves garlic, minced
1 tsp onion powder
1 tsp Italian seasoning
1/2 tsp smoked paprika (optional, for extra flavor)
Salt and pepper to taste
2 cups fresh spinach (optional, for added nutrients)
2 tbsp olive oil or butter
Optional garnish: Fresh parsley and additional Parmesan cheese
Instructions:
Prepare the Crockpot: Grease the crockpot lightly with olive oil or butter to prevent sticking.
Layer the Ingredients: Place the chicken breasts at the bottom of the crockpot. Sprinkle with salt, pepper, smoked paprika, and Italian seasoning.
Make the Sauce: In a mixing bowl, whisk together the chicken broth, heavy cream, cream cheese, Parmesan cheese, minced garlic, and onion powder until smooth (some lumps from the cream cheese are fine).
Cook: Pour the sauce over the chicken. Cover and cook on low for 6-8 hours or high for 3-4 hours, until the chicken is tender and fully cooked (internal temperature of 165°F).
Add Spinach: About 20 minutes before serving, add the spinach to the crockpot. Stir gently to combine, allowing the spinach to wilt.
Shred or Serve Whole: Once cooked, you can serve the chicken breasts whole or shred them directly in the crockpot to coat with the sauce.
Garnish and Serve: Sprinkle with fresh parsley and extra Parmesan cheese if desired. Serve over cauliflower rice, zucchini noodles, or steamed broccoli for a complete low-carb meal.
Macros per serving (estimated):
Protein: ~40g
Carbs: ~6g
Fat: ~25g
This dish is creamy, flavorful, and perfect for a family dinner that supports a low-carb, high-protein lifestyle!
Weekly Training Breakdown 12.9-12.14
