Bound Newsletter 2.20.2023
The Open season has kicked off with one of my favorite Open workouts of all time. CF Open workout 14.4 was 23.1 a 14 minute AMRAP of 60 Calorie Row, 50 Toes To Bar, 40 Wall Balls, 30 Power Cleans, and 20 Muscle Ups. The best scores were into the Toes To bar in 2014 and I imagine we will have several into the Wall Balls this year. Personally I was thinking a 10% increase on the scores from 2014 would be a good number to hit. So Rich won this workout in 2014 with 276. That would put him around the 300 mark for this year. I know Patrick Vellner hit that number, maybe someone will get higher, regardless this workout is a great indicator of work capacity and skills.
In the gym we had a few members make it back to the rower - Logan Brown and JJ both made it back for the males and our top 3 females all hit 9 muscle ups which is super impressive.
Let’s continue the awesome energy in the gym this Friday. Congratulations to Miles and Mary for winning the pairs of No Bull Shoes last week. Thank you to Jason and the Phoenix organization for donating the pizza. Kept the kids up front busy and full.
Same time this week. The Open workout will be announced on Thursday at 3 pm and we’ll be having regular am classes through noon, then have heats all Friday Night.
This weeks Bragging board is different. We had a OG member Paul Hansard and his family get into a horrible automobile accident in Macon this past week. Pauls children were fortunately unharmed and are home with the grandparents but both Paul and his wife Alyson were both injured. Alyson suffered a broken ankle and wrist, while Paul broke has broken vertebra. Paul is up and walking around but its a long road to recovery. I wanted to ask the Bound family to help Paul and his family with gift cards to help with food over the next couple of weeks. If you wish to donate please bring to the front area and hand to the coach. Mary Lubbers will be delivering these to the Hansard family when they return home from Macon.
6-Week Nutrition Challenge continues - from January 30th through March 10th
Week 2 winner was Jennifer Valenti hitting all her Protein Macros perfectly the past 7 days.
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 determine where they struggled concerning macro portions and meal prep.
February 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.
April 1st - Bound Field Day and 10 year anniversary at CrossFit Bound
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) - Timed intervals this week.
10 sets of :40s Sprint @ 85% effort / 1:20 rest/walk recovery pace
Day 2 (Friday or Weekend)
45-minute trial run, jog, trail run, hike, or weighted ruck. Goals to keep a steady pace for the entire time frame
This weeks Journal Article is not from CrossFit but it is from one of the best podcasts in relation to fitness I’ve heard in a long time. Dr. Huberman sits down with Dr. Andy Gaplin and discusses assessing and programming to improve overall fitness. Dr. Andy is a purest when it comes to the human body and wants to see overall increases in performance. from short duration to long duration events involving weightlifting, running, rowing, etc. Take some time to listen over this week. You will not be dissapointed.
In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
This Weeks Workouts
-Monday: Strength Front Squat + Pendlay Rows | AMRAP18 of Bike, Push Ups, DB Squat Snatches
-Tuesday: EMOM40 of Row, Deadlifts, Box Jumps, Rope Climbs, Dubs, and Bar Facing Burpees
-Wednesday: Intervals of light Power Snatch + Overhead Squat + Row | Wall Walks + Box Step Ups
-Thursday: Recovery Day of light aerobic work + stretching
-Friday: Open 23.2
-Saturday: TBD
No new books yet or podcasts. I am still spending the majority of time listening to the 6 part series of Huberman/Galpin that was mentioned earlier.
- Keep up the awesome work in the Open.
Effort is contagious - Inspire those around you
