Bound Newsletter 3.4.2024
Dr Sydney - the only one smiling at the end of 24.1 Friday Night!
Kara Everill came through big with some amazing photos from Friday Night follow the link below to check them out!
Mindset - Strategy - Execution
I love the Open, because everyone creates a strategy video on the internet and all say the same thing. Pace the workout, don’t come out too hot. What exercise you’re good at in the workout stay smooth through and what you suck at ‘breaks up’ in some way. 24.1 was about pacing, but at the same time, many people just need to accept the fact. This will suck, if I want a good score I’m going to have to deal with discomfort and pain for 2-10 minutes of my life. There’s no special tactic. I’m sure Syndey Hightower on Friday night with a 13-minute finish time, was thinking that sucks. But I can pick up that dumbbell faster, I can drop down immediately into that 1st burpee and just stay moving and improve my time. Guess what she did by over a minute!
Some people in training (and or classes) stay too comfortable and don’t push themselves into that dark place because it sucks. But when it comes to improving and putting up good scores - you have to. Your tolerance for discomfort doesn’t magically show up. You have to willingly put yourself in uncomfortable situations to grow. Just like the mice in the experiment. They were given small doses of poison over time and eventually developed a tolerance to where they could eat poison and survive.
Bragging Board:
The Open always brings out great performances from so many athletes in the gym and around the world. But I have to give a shout-out to Matt Garrison - aka the strongest dude in the gym. As many of you know there are compromises we all face. If you are the strongest person in the gym, that comes at a cost usually to your endurance and burpees are not kind to Matt. Watching him fight through that workout solo Friday night was awesome. I just wanted to say congratulations to the big guy for finishing at 11:38
Other top performers:
We had 10+ people go Sub 10 minutes
Logan Brown, Ean Parr, Grant Griffin, Nick White, Jonathan Primo, Jessica Phillips, Stuntman Mike, Kyle Rice, Mary Saunders, Jesus Mundo, and Jeb Buffington. *Special shoutout to Eli Laughlin - we still love him
Top Female
Jessica, Mary, and Kristen Humphries
Top Male
Logan Brown a blistering 6:57!!, Grant, Nick White
New Members:
Micheal Rivera
Upcoming Birthdays:
March 11 - Brooklyn Shaw
March 28 - Mary Turner
March 30 - Brian Chambers
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
If 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!
Schedule is subject to change.
CrossFit Article of the Week: ‘Health, Longevity, and Superaging with CrossFit’
The “CrossFit Silvers” class is just like any other class at CrossFit Glasgow: full of people working hard, having fun, and making themselves better. Except there’s a bit more gray hair in this class than in others.
“It offers just what CrossFit offers: strength and conditioning,” says Vivian Henry, CrossFit Glasgow general manager and coach, of the class geared toward folks 55 and older. “It’s just tuned into their needs, and it creates a community.”
The affiliate started the CrossFit Silvers class about five years ago, and it’s helping members stay strong and agile enough to enjoy all the things life has to offer — whether that’s wake surfing and keeping up with an 8-year-old son, as it is for 56-year-old Raymond Colquhoun, or simply enjoy the outdoors, as Cindy Wallis does.
“I don’t want to be struggling every day to get up and move,” says Wallis, who was recently diagnosed with osteoarthritis. “I want to be able to get up off the floor if I fall, or do my gardening, get out for a walk if I choose, be able to climb a hill.”
That’s exactly what CrossFit Silvers is designed for, says affiliate owner Gavin Heselton.
“CrossFit is intended to be a hedge to stave off sickness and injury,” he says. “All of this work that we’re doing here in the affiliate is (to) help any adult to maintain capacity into late life.”
It’s working for Wallis.
“CrossFit has enabled me to live my life to the full, it has helped me do things that I never believed I could do,” she says.
And it’s something anyone — of any age — can experience.
“Do you want to live longer? Do you want to feel better? Do you want to look good?” Henry asks.
“CrossFit.”
This Weeks Training:
Monday: Front Squat + Row Sprint | Wall Balls, Pullups, DB Box Step Overs
Tuesday: Strict Press + Strict Ring Pullups | Bike + WW + Double Unders + Deadlifts
Wednesday: Hang Power Clean + Shoulder to Overheads | Burpee + GHD Situps + Row Cals + Overhead Squats
Thursday: Row + Run | Stretching
Friday: 24.2
Saturday: TBD
