Bound Newsletter 2.25.2024
The Elsie Enduro Crew. Suffering with joy in our hearts.
The Elsie Enduro was a great event. The whole Elsie crew was top notch from the check in process, to the amenitys (very clean bathrooms), the food, the gear, and most of the all the competitors. As you can imagine we stood out as CrossFitters who enjoy lifting more than running at the starting line of each round. The runners embraced us, cheered us on, and picked us up when we needed it the most.
One thing I found in common among all the runners was the strategies. For us I’m going to use a 20 minute AMRAP. We know that we should pace the first rounds of whatever for a long workout like that. The same goes for this format of running. One 2.5 mile loop every 40 minutes for as long as possible. Of course they have the guy who comes out hot. He was finishing a majority of rounds between 25-30 minutes looking to take advantage of a longer rest period between efforts. While the winner of the event was passing myself about midway through the course almost every round. I’ll admit he did not look like anything special and from a exercise scientist standpoint or someone who really looks at the mechanics of movement - had horrible running technique. But he kept the same pace the entire time between 33-36 minutes a lap like clock work.
As general fitness enthusiasts (yes, thats how I refer to us as CrossFitters most of the time - because we don’t focus on one aspect of fitness) we learn our bodies and how are bodies will react at certain intensities. I believe these style races are perfect for us to see what we are capable of. It’s not about being the fastest but the smartest and one willing to put in one more lap.
I encourage all of you to participate with us next year. I know this will be one race we complete on a yearly basis!
I’m proud of this crew! (PS - thank you Jen and Piper for coming and cheering us on and helping with the pit crew!)
Bragging Board:
Riley Padgett - 12.5 miles in the Enduro (5 Loops!)
Jonathan Payton - 17 miles in the Enduro (7 Loops!)
Jessica Phillips and Logan Hawkins - 15 miles in the Enduro (6 Loops)
FRAN PRs!
Amber Buettner - Time PR in 8:53 and first time going Rx
Jen Wells - Time PR in 5:15 and first time going Rx
Jenni Busbee - Time PR in 7:08 and first time going Rx
Mary Turner - Time PR in 4:56
Quentin Duncan - Time PR in 7:00 and 20lb Heavier
*on a side note to have 17 people go sub 5 minutes and 6 go Sub 3 minutes is pretty outstanding considering only 32 people posted there scores. Several doing this workout for the first time, shows me the needles moving in the right direction.
Upcoming Birthdays:
Miles Pettit - February 26th
Logan Brown - February 30
Tyler Cory - February 30
New Members:
Micheal Rivera
Rebeka Huddleston
Upcoming Events, Schedules, Coaches Calendar…
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
In you have a friend/family member interested please email info@crossfitbound.com to give a name and phone number for us to be expecting.
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 registration is Open to Compete or Volunteer.
Register your team or volunteer - HERE
May - HERO Month begins!
Some days may be subject to change
Friday night lights will not be ‘classes’ we will have heats that begin at 4:20pm and depending on the workout, time, and equipment needed we will determine the number of people per heat and how far apart the heat tims will be.
CrossFit Journal Article: “What is the CrossFit Open and Why Should I Sign Up” by Nicole Christensen
“….Whether you consider yourself a CrossFit newbie, competitor, enthusiast, fan, or community supporter, the CrossFit Open is for you.
That’s because the Open takes on a special and unique meaning for each person who signs up. For some, the Open brings to life the why behind our daily commitment to CrossFit. Many of us came to CrossFit because we wanted more for our health and fitness, and the Open provides us with a way to stay accountable to this effort. For others, it’s a way to connect and celebrate with other CrossFit athletes within their affiliate and in other cities around the world.
While the workouts get a good effort out of everyone, for many, the motivation to participate comes from the camaraderie and support that wafts through affiliates and the worldwide community during this time of year. The shared suffering reminds us we are part of something much bigger than our individual efforts: We are part of a community that believes in the truth that CrossFit makes us — and the world — better.”
This Weeks Training:
Monday: Full Body Strength Protocol
Tuesday: Row + Cindy workout | Deadlift + Jump rope
Wednesday: Hang Snatch | Interval work with bike + LFB + Ring Muscle Ups
Thursday: Full Body Strength + Stretch
Friday: Open Workout TBD
Saturday: TBD depending on Open Workout
