Bound Newsletter 2.5.2023
“You have to do stuff that average people don’t understand because those are the only good things.” - Andy Warhol
How many people ask you why you come to CrossFit, why you watch what you eat, or why you say no to alcohol or parties? I hope you take pride in those questions cause that’s the person seeking the unknown. That person wants what you have but is unwilling to step out of a comfort zone to find their true potential. We know the discipline of training and eating can change a person’s life for the better and impact those around them. I want you to know you are not average, you are above the norm, and someone looks up to you and respects you for your daily decisions to improve yourself. Stay Strong, Stay Courageous, and keep moving forward.
Bragging Board:
Fatih - Clean and Jerk 125lb and a 135lb Split Jerk PR
Lauren R - Back Squat 135lb PR!
Walter Back Squat 275lb PR!
Upcoming Schedule | Events
Couples Conquer 2023 - February 11th - Sign Up is Open for both Competitors and Volunteers. Follow link below
Bring a Friend Week - February 6th-10th *this week!!!!
Bring one or more of your friends in for a free week of training at CrossFit Bound.
Remember our referral program - Give $100, Get $100 for every friend you bring in!
6-Week Nutrition Challenge - January 30th through March 10th
We are entering week 2 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
April - Helenback 5k, Half Marathon, Marathon. Link/details below. Programming starts this week in SugarWod under Bound Endurance.
Couples Conquer 2023 Sign Up
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) - will be short sprints to distances up to 800m range. This will be mainly repeatable and measurable, used to improve runner mechanics, build strength for the uphill climbs, and understand your pacing.
Day 2 (Friday or Weekend) - This will be our long slow runs to build our capacity to cover those distances. These will range from 30-90 minutes of continuous running as a time trial or running for ‘x’ amount of time at a perfect pace. These could also include ruck/hikes to build our strength and endurance in our legs, perfect for Kennesaw mountain training sessions.
Journal Article of the Week - “Charting a Course to Intensity” by Joe Degain
“Intensity….
Trying to push new athletes into intensity too soon—when they have no exposure to skill sets or scaling options—will lead to frustration for all parties.
If an athlete comes to class and is expected to learn and perform a new and complicated movement, the coach has likely spent too little time building the mechanics and consistency that would allow the athlete to progress to that movement. By introducing athletes to proper movement mechanics, ensuring quality movement and scaling advanced movements, coaches build a foundation on which athletes can acquire advanced skills and push for higher intensities….”
Workouts of the Week
*The movements will be simple this week, but the intensity will remain high, with the Open starting next week. But, with Bring A Friend Week, we created workouts that will be easily scalable for the new person or experienced CrossFitter.
Monday - Long Duration - 5RFT - Run, Push Up, Toes To Bar, Deadlift
Tuesday - Lower Body Strength Circuit - DB Lunges + Light Back Squats | Thruster + Bar Facing Burpees into 1k Row
Wednesday - Long Duration - AMRAP20 Strict Chin Ups + Power Snatches + Wall Walks
Thursday - Upper Body Strength Circuit - Strict Press + DB Plank Rows + Ring Holds | Bike sprints
Friday - New York Minute Partner Workout - 150 Wall Balls + 30 Ring Muscle Ups + 30 Clean and Jerks
Saturday - 45-Minute Run, We have couples Conquer this Saturday. Get out side for a long run, jog, hike, ruck
BPs List:
Huberman Lab Podcasts ‘Guest Series’ with Dr. Andy Galpin: How to Build Physical Endurance and Burn Fat
This was sent to me by Tyler Cory the other day, and I’ve gone far down the rabbit hole since. I graduated from KSU in 2006 with my Exercise Science degree. I was fortunate enough to have been taught by brilliant individuals. Since then, I’ve spoken with some of the best Strength & Conditioning coaches, exercise scientists, and just knowledgeable people in the exercise/medical field about exercise, nutrition, mindset, etc. Still, this episode blew my mind, specifically regarding nutrition and the ‘Circle of Life,” as I took it. *you can skip to the 00:33:08 Exhalation Rates, Exercise & Fat Loss; Calories
Finally Finished the Goggins book and looking for next. Doing some research between a few books.
