Bound Newsletter 2.12.2023
This past weekend we had the Couples Conquer event. It was a great event, it ran smoothly, and sweat was left on the floor. The volunteers did a fantastic job - thanks to everyone who helped judge, organize, and move equipment; the programmers Nicole Corey and Miles Pettit did terrific this year; I believe we found the fittest teams there; the athletes put all their efforts into each workout, and it showed. Congratulations to Nicole and Ryan for placing 1st in the Rx Division and Tyler Haywood and his partner Rosa for finishing 2nd in the Scaled division!
We raised over 2800 nutrition packs to help children suffering from malnutrition in west Africa. The LIVE2540 organization is doing excellent work, including a hospital that has almost finished serving the people in West Africa. If you are interested in supporting the organization or want to see what ther’re doing, go to https://live2540.org/
Logan and OG member Davis Brown competed at the Fittest Experience this past weekend. Logan finished 8th overall with a challenging field, and Davis finished 27th. Great showing from both athletes, and I’m looking forward to seeing what both of them can accomplish in the upcoming CrossFit Season.
Upcoming Schedule | Events
6-Week Nutrition Challenge continues - January 30th through March 10th
Week 1 winner was Eric Harvey hitting 100 +/- calories within his prescribed macros for all 7 days!
Week 2 challenge was hitting your daily protein intake all 7 days. Winner announced next week.
We are entering week 3 of the nutrition challenge
In week 1, the challenge was to hit within 100 +/- of our target macros. It was tough but it helped everyone figure out where they struggled concerning macro portions and meal prep.
Week 2 challenge - hitting our target Protein goal every day
February 17, 24, & March 3 - Friday Night Lights - from 4 to whenever we finish. We’ll have heats, assigned times, and judges for everyone’s workout. The Phoenix organization will be providing food and non-alcoholic drinks each night. The Phoenix will also be raffling off 3 or so pairs of No Bull Shoes each week to our participants!
April - Helenback 5k, Half Marathon, Marathon. Link/details below. Programming starts this week in SugarWod under Bound Endurance.
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) - Timed intervals this week.
4 sets of - 1 min on / :30s rest / 2:00 min on / :30s rest / 3:00 min on / :30s rest
Day 2 (Friday or Weekend)
40-minute trial run, jog, trail run, hike, or weighted ruck. Goals to keep a steady pace for the entire time frame
Friday Night Lights start this week. The Open is here! It’s time to sign up and get ready.
Jason Callis and the Phoenix Organization will be sponsoring the Open at Bound this year and providing food each Friday night during the Open and raffling a few pairs of NO BULL SHOES to those who participate each Friday! Check out the video below….
Article of the Week: “A Fitness-first Approach to Healthcare”
In this interview, Mike Giardina speaks to Dr. Jeff Moore, DPT, the founder and CEO of The Institute of Clinical Excellence (ICE). Throughout the interview, Dr. Moore provides the history of the relationship between ICE and the CrossFit community, ICE’s teaching and treatment philosophy and methodology, the types of courses provided within the ICE curriculum, and how ICE professionals, CrossFit affiliates, and other healthcare professionals (HCPs) can work together to solve the sickness problem.
ICE is a fitness-forward program dedicated to educating rehabilitation professionals. According to Dr. Moore, the phrase “fitness-forward” describes a treatment philosophy that holds the preservation and acceleration of fitness with utmost priority. If an athlete has an acute injury, it is important to keep them in the affiliate, Dr Moore explains, and help them maintain or even improve their fitness. ICE offers hundreds of courses per year, both in person and online. Their courses are directed toward any fitness-forward HCP — including medical doctors (MD), chiropractors, physical therapists (PT), and occupational therapists (OT) — and they have courses that are specifically designed for coaches.
Dr. Moore argues that considering the definition of health, there has never been health insurance in the U.S.. What we have is sick insurance, he says. According to Dr. Moore, true health insurance is quality daily programming, a primary-care doctor who is prevention-focused, and a PT to take care of any acute injuries. This is how we ensure health.
In order to bridge the gap between fitness and healthcare, Dr. Moore says, we must provide high-quality, convenient, and prompt communication using like-minded healthcare providers — CrossFit coaches, MDs, PTs, etc. It is a lifestyle-first approach, and it starts with the community.
Workouts this week.
*during the Open, we will have a Strength/Skill Monday-Wednesday, and Thursdays will be aerobic work with mixed-in stretching and breathing exercises.
Monday: Strength - Back Squat with waves | Barbell Cycling Workout (Marcus Filly workout)
Tuesday: Strength/Skill - Snatch EMOM | EMOM of Wall Balls, GHDS, and Rowin
Wednesday: Strength - Push Press w/ Pause | Bike + Handstand Pushups
Thursday: Aerobic + Stretching Day
Friday: 23.1 Open Workout
Saturday: Team Workout
BPs List:
Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series
