Bound Newsletter 2.11.2024
Marathon Row Participants
*minus Matt and his fiancee
Just a casual 3 hours of rowing and lots of laughs. Thanks to all of you that came out!
Sufficient Fitness
If you have a sufficient amount of something, it's enough — not too much, not too little, just right.
How much fitness will give you peace of mind?
How much fitness will give you confidence?
How much fitness will give you the ability to play with your kids and grandkids?
How much fitness will give you the ability to live independently for as long as possible?
Our fitness should enhance our lives and not take away from our lives. Depending on your ‘realistic’ goals for yourself your training intensity should reflect that. For many of you to be happy, healthy, and confident - training at a moderate intensity will give you the results you desire.
For those who want to compete and push themselves to their maximum capacity - your training should reflect that. But, you must acknowledge that not all days will be sunshine and rainbows. Depending on your age, nutrition, stress, and recovery - you’re body may not feel like training daily. You will have aches and pains, it comes with those goals. Those days you must rely on discipline to continue to push yourself.
For those who are just getting started - master the basics. The squat, press, deadlift, and other bodyweight exercises, while learning to listen and understand what intensity is for you when training. Too much too soon can be detrimental, too little and you’ll not see results.
Find what’s sufficient for you to be healthy, happy, and confident for as long as possible. Don’t be your worst enemy, be your best cheerleader.
New Members:
Rob Morgan
Timothy Nick
Bragging Board:
Clean and Jerk PRs
Casey Linch - 225lb CJ *5lb PR
Jeb Buffington - 315lb CJ *hasnt hit that number in 4 years!
Mary Tuner - 155lb CJ *5lb PR
Sydney Bova - 125lb CJ *15lb PR
Upcoming Events, Schedule, Coaches Calendar
February 24th & 25th - Elsi Enduro Last Man standing running event in Ringgold GA link HERE for details
February 29th - The Open Starts
March 1st - 8th - 15th will be the Friday Night Light Events. If you are not a member but would like to attend please email info@crossfitbound.com to sign up and join.
March 11-15th - Bring A Friend Week at CrossFit Bound
March 23rd - Barbell Collective Lifting Competition hosted by CrossFit Bound
*Saturday Class will be moved to a location TBD
April 10th - Helenback Series Half Marathon or 5k Race. Did this last year - such a great race! Register HERE
April 27th - Bound Brawl Team Competition
May - HERO Month begins!
Coaches Calendar is susceptible to change.
Education: The best exercises for reducing lower back pain & preventing injury | Peter Attia and Stuart McGill
This clip is from episode 287 - Lower back pain: causes, treatment, and prevention of lower back injuries and pain with Stuart McGill, Ph.D. Stuart McGill is a distinguished professor emeritus at the University of Waterloo and the chief scientific officer at Backfitpro Inc.
In this clip, Peter and Stuart discuss: The McGill big 3 exercises | A basic discussion of stability | The importance of core strength for athletic performance | And more
Training This Week:
Monday - Full Body Strength Training | 50 Burpees for Time
Tuesday - Clean and Jerk Technique Focus | Metcon of Bike, Box Jumps, Pullups, Clean and jerks, and Rowing
Wednesday - Gymnastics Skill Work (Handstand Work) | Wall Push Ups and Shuttle Runs
Thursday - Full Body Strength Training | 60 Toes To Bar for time *EMOM of Split Jumps
Friday - Open 13.1 Snatch Burpee Repeat *Snatch technique work before workout
Saturday - 2 Part EMOM *solo workout this week
