Bound Newsletter 1.6.2024
January 2025 Athlete of the Month
Brittany Scott
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’ve been a member at CFB for almost 13 years. It’s been so long I can’t even remember the part of my life I wasn’t a member. CrossFit has shaped me in all of those spaces- physically mentally and emotionally
2. How has your experience at CrossFit Bound impacted your life outside the gym? (Work, personal life, etc.) or talk about how training at home and having a daily plan helps you.
Functional training helps me daily with my two year old. I love being the active parent with my kid and making the most of his childhood.
3. Who at the gym inspires you the most, and why?
Mary Turner is always showing up and showing out! Even after working taxing hours and having multiple kids! Bad ass!! I love trying to beat her but never can these days LOL
4. What does being a part of the CrossFit Bound community mean to you?
Being remote is hard to feel as connected as I used to but I did meet my very best friend at CFB & will be forever grateful for that. It’s great to surround yourself with those that have the same mindset as you.
5. Describe your first class at CrossFit Bound. How did you feel during and after it?
Oh man, I was 20 years old and wanting to get “fit” for an upcoming beach trip. After that first workout I immediately signed up & have never looked back. The high I felt was something I never had before. I never played sports or did anything physical at all so it hit a little different for me!
6. What’s something surprising about you that people at the gym might not know?
I think it would surprise people that I have spent my whole adult life as a CFB member! Also other than the birth of my child I’ve never missed more than a week at a time for vacations (and rarely so, I normally workout on vacations now)
7. What are your top three most memorable moments or proudest achievements since starting CrossFit?
Id like to consider myself top 10% percent in the double-under arena and am damn proud that I’m better at ONE thing than most ppl 😅 Strict pull-ups were a huge achievement for me. Also that 295 deadlift I need to get back to, that was pretty cool.
8. What advice would you give to someone just starting their CrossFit journey at CrossFit Bound?
Walking in the doors the first time was the hardest part. It’s very intimidating but I hope you see we are all at different levels and all have different strengths and weaknesses. It’s not as crazy as people make it seem. Keep to it and you’ll change your life!
9. From where do you draw your inspiration and motivation to push through tough moments in workouts?
I look at people’s times before I start my workouts at home and I try my hardest to compete. I haven’t lost that edge to me, that’s the fun part of CrossFit. We love pushing each other to do our best!
Bragging Board:
Jenni Pettit completed her first strict pull up! This is a huge deal and a major stepping stone in anyones fitness journey especially females.
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
Upcoming Birthdays:
-Joshua Bristow 1/8
-Alex Willis 1/8
-Sarah Gwen 1/9
-Jennifer Valenti 1/10
-Micheal Guelfo 1/11
-Melanie Hirschler 1/13
-Abbie Brousseau 1/13
-Sergio Rivera 1/24
-Ruben Rivera 1/24
-Amber Buettner 1/29
CrossFit Journal Article of the Week: What Is Metabolic Conditioning?
By: Greg Glassman 2003
Metabolic conditioning (met-con) is a cornerstone of CrossFit, designed to optimize your body’s ability to store, deliver, and use energy efficiently across varying intensities and durations. By targeting all three energy systems, met-cons boost energy efficiency, enhance fitness, support heart and lung health, promote fat loss while preserving muscle, and prepare you for real-world physical demands. Best of all, CrossFit-style met-cons build exceptional endurance without the need for traditional endurance training.
“……As ridiculous as the idea that extended endurance efforts optimally confer cardiovascular and fitness benefits is the notion that a stressor like a bike is good “cardio” whereas a Kettlebell, obstacle course, or CrossFit-like workout performed at similar exertion levels carries a lesser cardiovascular benefit!
Ultimately the CrossFit position on metabolic conditioning, or “cardio”, is summed in two points: • Anaerobic training can match endurance training for aerobic benefit. • Metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave – cardiovascular/ respiratory adaptations, and increased functional strength.
The clincher is that CrossFit athletes have demonstrated improved endurance performance without endurance training, and even more amazingly, in clinical trials CrossFit’s high intensity regimen has produced improvements in endurance measures that rivaled those achieved through programs comprised largely of endurance efforts.
Police training programs in Florida have found that CrossFit produced better distance run times than prior programs comprised largely of distance runs. CrossFit athletes live in a steady state of physical preparedness that leaves them primed for specialized training and unknown physical challenges regardless of whether the demands are aerobic, anaerobic, or both.
There are cars that get 100 miles to the gallon. They are low powered, slow, and fuel-efficient. Others cars are high powered and fast while being less fuel-efficient. CrossFit is building powerful fast athletes not slow, low powered, fuel-efficient athletes. Athletes that train predominantly anaerobic pathways in a wide range of intervals and modalities have at least the cardiovascular or aerobic fitness of endurance athletes.”
