Bound Newsletter 2.24.2025
Picture from Elsie this weekend. Where Amber Buettner, Jonathan Payton (not pictured), Mary Turner, Jen Wells, Jessica Phillips, Levi Samples (not pictured) and Hunter Palmer (not pictured) took on the Elsie Enduro.
A last-man-standing format race where they completed 2.5-mile loop every 40 minutes for as long as possible.
Lessons from the Trail: A Guide for Life
Life, much like a long trail run, is full of ups and downs, unexpected turns, and moments of struggle. The lessons we learn from the trail don’t just apply to running—they can serve as powerful principles for tackling life’s challenges. Here’s how these trail lessons can shape our daily mindset:
1. Make Constant Progress – One Step at a Time
In life, just like on the trail, forward momentum is key. You don’t need to sprint toward success; instead, focus on making small, consistent steps in the right direction. Whether it’s advancing in your career, building better habits, or pursuing personal growth, steady progress always beats stagnation.
2. Stay Present – Focus on the Now
Worrying about the future or dwelling on the past won’t help you navigate the challenges of today. When running, thinking about how hard mile 10 will be won’t make mile 2 any easier. Similarly, in life, focusing on the present moment—your current task, conversation, or goal—allows you to perform at your best and reduce unnecessary stress.
3. Don’t Give Pain or Discomfort a Voice
Hard times are inevitable, but dwelling on them can make them feel even heavier. When you vocalize every discomfort, you give it power. Instead, acknowledge challenges silently, adapt, and keep moving forward. Whether you’re facing a tough workout, a difficult project, or personal struggles, training your mind to push through without excessive complaint builds resilience and strength.
4. Be Your Biggest Fan
There will be moments when you feel completely alone—on the trail and in life. External support is great, but if you can’t be your own cheerleader, external motivation won’t be enough. Cultivate self-belief, talk to yourself with encouragement, and remind yourself that you are capable of pushing through challenges. Confidence starts within.
Keep Moving Forward
The trail teaches us that persistence, focus, mental strength, and self-belief are the keys to finishing strong—not just in a race, but in life. No matter where you are on your journey, keep taking one step at a time, stay present, embrace challenges, and always be your own biggest supporter.
Bragging Board:
-Levi Samples, Amber Buettner, and Mary Tuner all completed 5 miles at Elsie (they could have gone for more - next year:)
-Jen Wells big Trail Run PR Accomplishing 10 miles at Elsie
-Hunter Palmer completing 27.5 miles in his first trail race is amazing! Congrats buddy.
-Jonathan Payton with 12.5 miles
-Jessica Phillips despite an injury to her foot in December from a car wreck completed 10 miles with pretty no training.
-Dylan Porter 245lb Thruster
-Matt Schuster with 230lb Thruster
-Brandon Brooks with a 165lb Thruster
-Kalob A with a 305lb Thruster
-BAM with a 120lb Thruster
Welcome New Members:
- Sam Porter
- Paulette Rivera
-Christopher Varga
Upcoming Birthdays:
-Faye Small Feb 25
-Miles Pettit Feb 26
-Winfred Brown March 7
-Tiffany Rivera March 10
-Brooklyn Shaw March 11
-David Ferrer March 13
-Alain Nicolet March 17
-Cody Porter March 21
-Kerry Aponte March 23
Upcoming Anniversaries
1-year Memberships:
-Alex Falcon March 9
-Luke Mayben March 15
-Kailey McCarty March 15
-Sydney & Cody Cobb March 25
Upcoming Events for CrossFit Bound
CrossFit Open February 27-March 17
Be sure to Register.
We’ll be hosting FNL on February 28th, March 7th, March 14th
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
No Article this week just a personal letter on why you should join the CF Open this year
Why Every CrossFit Bound Member Should Join the Open
The CrossFit Open is more than just a competition—it’s a global event that brings together athletes of all levels to test their fitness, challenge their limits, and celebrate the CrossFit community. Whether you’re new to CrossFit or a seasoned athlete, participating in the Open offers valuable benefits beyond just your workout scores. Here are three reasons why every CrossFit Bound member should sign up and take part in this exciting event:
1. Test Your Fitness and Set New Goals
The Open provides an opportunity to measure your progress, assess your strengths, and identify areas for improvement. With workouts designed to challenge different aspects of fitness—strength, endurance, skill, and grit—you get a clear picture of where you stand. Whether you’re aiming for a new personal best, completing your first RX workout, or simply pushing past your comfort zone, the Open is a powerful motivator to set new goals and grow as an athlete.
2. Be Part of the Community and Have Fun
CrossFit is all about camaraderie, and the Open is a chance to experience the energy and support of the CrossFit Bound community at its best. The excitement of Friday Night Lights, cheering on your fellow members, and sharing the ups and downs of each workout creates an unforgettable experience. Whether you’re competing or just participating for fun, the Open strengthens the bond between members and reminds us all why we train together.
3. Challenge Yourself and Gain Confidence
The Open is designed for everyone, with scaled and RX divisions that allow all members to participate at their own level. Stepping up to the challenge—whether it’s attempting a movement you’ve never done in a workout before or simply completing all three weeks—builds confidence in your abilities. The lessons learned in the Open, from mental resilience to pushing through fatigue, translate beyond the gym and into everyday life.
Ready to Join?
No matter your skill level, the Open is an opportunity to push yourself, celebrate your progress, and be part of something bigger. Sign up today, embrace the challenge, and make this year’s Open an unforgettable experience with your CrossFit Bound family!
The Perfect Steak Recipe
Ingredients:
1 high-quality steak (Ribeye, New York Strip, or Filet Mignon)
1 tbsp salt (preferably coarse sea salt or kosher salt)
1 tsp freshly ground black pepper
1 tbsp high-smoke point oil (avocado, canola, or vegetable oil)
2 tbsp unsalted butter
2 garlic cloves, smashed
2 sprigs fresh rosemary or thyme
Instructions:
1. Choose the Right Steak & Prep
Select a steak that is at least 1 to 1.5 inches thick for a perfect sear and juicy center.
Take the steak out of the refrigerator at least 30-45 minutes before cooking to allow it to reach room temperature.
Pat it completely dry with a paper towel to ensure a good sear.
2. Season Generously
Liberally season both sides of the steak with salt and black pepper. Salt helps to create a crust, while pepper adds a slight heat.
3. Get the Pan Screaming Hot
Heat a cast iron skillet (or a heavy stainless steel pan) over high heat for about 3-5 minutes.
Add 1 tbsp of high-smoke point oil, spreading it evenly in the pan.
4. Sear the Steak
Carefully place the steak in the pan. Do not move it for 2-3 minutes—this creates a great crust.
Flip the steak and sear the other side for another 2-3 minutes.
5. Baste with Butter & Aromatics
Reduce the heat to medium-low and add 2 tbsp butter, smashed garlic, and fresh rosemary/thyme.
Tilt the pan slightly and use a spoon to baste (spoon the melted butter over the steak repeatedly) for 1-2 minutes.
6. Check Doneness
Use a meat thermometer for accuracy:
Rare: 120-125°F
Medium-Rare: 130-135°F (recommended)
Medium: 140-145°F
Medium-Well: 150-155°F
Well-Done: 160°F+
7. Rest the Steak
Transfer the steak to a cutting board and loosely tent it with foil.
Let it rest for 5-10 minutes to allow juices to redistribute.
8. Slice & Serve
Slice against the grain for maximum tenderness.
Serve with a sprinkle of flaky salt and enjoy with your favorite sides!
Bonus Tip: Pair your steak with roasted vegetables or a fresh chimichurri sauce for an unbeatable meal.
