Bound Newsletter 3.9.2025
Athlete of the Month Sarah Bedgood
How Sarah prioritized her health and balanced her family, work, education, and a 2nd baby all at the same time.
1. What inspired you to continue your CrossFit journey, especially during such a busy and challenging time in your life?
The last year I have been working full-time, in grad school full-time, & a wife and mother. CrossFit is an outlet for stress and a way to clear my mind when everything else felt overwhelming. Even on the busiest days, I could count on that hour at the gym to recharge me. It gave me a sense of structure for my days that were super hectic.
2. How has training at CrossFitBound helped you navigate the postpartum period, both physically and mentally?
Training at CrossFit Bound has been so helpful during this postpartum period, both mentally and physically. Physically, the workouts can be adjusted to meet my needs and where I am at in the recovery process. Beyond the physical benefits, it was the mental aspect that really stood out. It gave me a place to focus on myself, even for just an hour a day. Training helps me handle stress better and reminded me that self-care is essential. It’s a reminder that taking care of myself is what allows me to be a better mom for both my boys.
3. What were some of the biggest challenges you faced balancing motherhood, school, and your own health? How did you overcome them?
Balancing motherhood, school, and my own health concerns during my pregnancy and postpartum was difficult. There never seemed to be enough hours in the day to juggle everything. Between being a mom/wife, studying for school, and trying to prioritize my fitness, it felt like I was constantly spreading myself thin—sometimes it felt like I was running on empty. I had to get really intentional with my time. I started scheduling my workouts like appointments—non-negotiable and a part of my daily routine. Support from my husband, family, and friends also played a huge role. They helped with childcare, which gave me time to focus on school or my own health when I needed it!
4. What motivates you to show up and train, even on the tough days?
What motivates me to show up and train, even on the tough days, is the way it makes me feel, both physically and mentally & my boys. I want them to see that staying active is so important to our overall health!
5. How has CrossFit contributed to your recovery and overall well-being after giving birth and overcoming illness?
I consider myself a pretty healthy person. This pregnancy and delivery, however, caused a good deal of health issues. Crossfit gave me a great starting point and baseline. I would not have handed the delivery or postpartum period as well without that previous conditioning.
6. What advice would you give to other moms who are juggling parenthood, career goals, and their own fitness?
The best advice for any other mom trying to balance everything is to give yourself grace. Make it a point to carve out a little “you” time everyday. Do not feel guilty about taking time to go to the gym or on a walk. Taking care of ourselves both mentally and physically allows us to take better care of our kiddos.
7. What are some personal fitness goals you’ve set for yourself moving forward?
My goals this year are to be more consistent with my nutrition and make it to the gym at least 4 days a week.
8. What’s your favorite workout or movement, and why?
Nicole is my favorite workout & Snatches are my favorite olympic lift.
9. What does the CrossFitBound community mean to you?
I began my CrossFit journey in 2015 at Bound while I was in college, and from the very start, I was drawn to the community and positive atmosphere. Everyone was so welcoming and supportive. Now, 10 years later, I'm still surrounded by that same group of encouraging, goofy, and fit individuals. The Bound community is made up of athletes at every fitness level, that love working out together. They hold you accountable and inspire you to show up, day after day. Im so happy to be back!
10. Any final words of encouragement for someone thinking about starting their fitness journey?
Just show up, you will feel so much better that you did!
25.2 - Repeat of 22.3- did not dissapoint. We had some great efforts and great scores put up for this workout. Below you will see the top scores for the male and females. Follow the link below to see the full list of our gym at the CrossFit Games website
Male top 5:
-Grant Griffin 6:43
-Ean Parr 8:05
-Matt Link 8:55
-Jeb Buffington 9:44
Female Top 5:
-Abby Gerleman 161 reps
-Katie Allen 160 reps
-Mary Turner 158 reps
-Natalie Gordon 156 reps
-Sheri Kindred 156 reps
February Committed Club (16+ classes attended in the month)
-Matt Schuster 24
-Mary Turner 23
-Ruben Rivera 22
-Nicolas White 21
-Amber Buettner 21
-Brittany Karneol 20
-Emily Conaster 20
-Sheri Kindred 20
-Brian Lawler 20 *winner of our drawing!!!
-Dylan Porter 19
-Jeb Buffington 19
-Michael Jamorksi 18
-Sarah Bedgood 18
-Christopher Kibbe 18
-Melanie Venable 17
-Fatih Sen 17
-BAM 17
-Alex Willis 17
-Jamie Spratlin 16
-Dylan Dejesus 16
-Miguel Chavez 16
-Grant Griffin
-Ean Parr
-Kyle Rice 16
-Jen Wells 16
-Jim Blackhall 16
-Cole Scott 16
-Ryan Boone 16
-Meghan Willis 16
-Miles Pettit 16
Upcoming Birthdays:
-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 Anniversary:
-Luke Mayben March 15
-Kailey McCarty March 15
-Sydney & Cody Cobb March 25
Upcoming Events for CrossFit Bound
CrossFit Open February 27-March 17
The last Friday Night Lights is this Friday March 14th
We will have food and Coach Brittany taking pictures!!!
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
CF Journal Article of the Week: Training Through Injury: Smart Strategies to Stay Fit and Recover Faster
By Zachary Long, DPT
A simple way to train around an injury is to use a variation of the affected movement pattern. For instance, slight adjustments in squat variations, as shown below, can significantly change body positioning.
If you have hip pain, switching from back squats to front squats may allow for heavier loading without aggravating symptoms because of the more upright torso position that challenges hip mobility less.
Similarly, swapping equipment — using dumbbells or kettlebells instead of a barbell — can offer greater flexibility in movement. For example, during an overhead press, dumbbells enable you to adjust hand position and arm angles to find pain-free ranges of motion compared to a barbell that puts you in a more fixed position.
Adjust Your Range of Motion
Another effective approach is limiting your range of motion to avoid painful positions. While training through a full range of motion is ideal when healthy, partial-range training remains valuable when necessary.
For example, instead of performing a bench press, which involves significant shoulder extension, you could try a floor press. This alternative eliminates the bottom range of motion, reducing strain while still building pressing strength. Over time, this can help maintain or rebuild your full bench press capacity.
If you experience pain at just the top portions of an overhead press, substituting for a landmine press will allow you to get a vertical pressing stimulus that respects your body’s current capabilities.
Change the Tempo
Adjusting lifting speed can increase training intensity without using heavier weights. If you can’t tolerate maximal loads, slowing down the tempo can make lighter weights more challenging. This approach also allows you to refine your technique and identify form adjustments to reduce discomfort.
While this works best during strength training, it may not be ideal for conditioning workouts (met-cons), as it alters metabolic demands. Be sure to work closely with your coaches to find the best options for you during these types of workouts.
When Your Injury is Significant
For more severe injuries, additional modifications may be necessary. These three strategies will help prevent further issues while supporting your long-term recovery and performance.
#1 – Train Neighboring Muscles
When a muscle or joint needs complete rest, neighboring muscles can still be strengthened to prevent deconditioning. For instance:
After a hamstring strain, deadlifts may be too painful, but hip thrusts can maintain glute strength without stressing the hamstring.
With a strained pectoral muscle, focusing on tricep exercises like press-downs or skull crushers can help maintain upper-body strength.
#2 – Keep Your Heart Pumping
If loading the affected area isn’t feasible, focus on improving your cardiovascular fitness. According to CrossFit’s Theoretical Hierarchy of Development, metabolic conditioning takes precedence over gymnastics, weightlifting, and sport. To stay active, use low-impact equipment like a bike erg, air bike, or rower.
Example Workouts:
45 minutes of steady state2 cardio (sustainable effort where you can hold a conversation)
4 rounds of 500-meter row with 3:1 rest intervals
Every 3 minutes for 10 rounds: 20-second max-calorie row
#4 – Practice Contralateral Side Training
This final strategy applies when a muscle or joint can’t be used at all. For example, after an orthopedic surgery or fracture. Some research suggests that strength training on the uninjured side helps athletes maintain more strength on the injured limb than if they didn’t train at all.
While this may sound like a recipe for becoming muscularly imbalanced, the opposite appears to be true. This is likely because strength gains come from larger muscles (hypertrophy) and our nervous system’s ability to coordinate muscles to work together (neural adaptations). By continuing to train the uninjured side, you’ll continue to build your neuromuscular coordination, which will pay off significantly when you’re fully recovered.
At my practice, we often say, “Use the gym … don’t leave the gym.” You’ve worked hard to build your fitness, and an injury doesn’t have to mean stepping away from progress. Use these strategies to stay active, maintain your health, and continue improving without further aggravating your injury.
Weekly Training Breakdown: March 10-15
