Bound Newsletter 4.17.2023
Ten years we have been serving the Kennesaw residents with a place to showcase there fitness, build confidence, and deliver results. Thank you and we are truly grateful to be here to serve you.
Cheers to 10 more!
Many of you know the story, but some don’t. Ten years ago, I was fired as a school teacher. A job I loved; I remember breaking down and crying not because of what happened but because I would be separated from the kids I’d poured my life into for over six years. During the meeting with the headmaster, after he told me the situation and I was being released, I remember looking at him and saying, “Now, I’m going to go do what I want to do.” When I got home, I made some phone calls, and created a plan, and three months later, CrossFit Bound started two days after Jessica, and I was married.
The past ten years have been a roller coaster of highs and lows. Those that know me - know I can get obsessive when it comes to training and business. I like to win; I like having confidence in whatever situation I’m presented with; I do not like being unprepared. I have learned over the years that owning a business is a lot like how we train. It’s unpredictable. But if you stick with it long enough, learn the fundamentals, and have discipline, passion, and goals, you’ll get lucky.
Regarding CrossFit Bound, our priority is always and will always be the members. I hope all of our members, both now and past, know that if they ever need anything, I’ll be here to help in any way I can. Thank you for the roller coaster of a ride, and I look forward to sharing it with you for ten more years.
Upcoming Schedule and Events:
This Saturday, April 22nd- Helenback 5k, Half Marathon, Marathon. Link/details below: You can register for the race day in HELEN for $80!
Summer Shred Nutrition Challenge - Begins May 1st through Hero Month to June 9th. Get signed up early for only $75. We’ll be using MacroStax again with weekly challenges to help you progress towards your goals, whether it’s to lose weight or gain muscle. Hero Month is a perfect time! You can find the SummerShred Nutrition Challenge in the product section on WheelPay. $75 for the next two weeks goes up to $100.
Bring A Friend Week May 1st-6th.
We usually do a month of Hero Month for friends, but we are doing the first week of training this year. This should be for friends already training at some level to come in for Hero Month. But as always, you can partner up with any of them.
Hero Month Available: If you want one, you can purchase through WheelPay and write your name down on a sheet
Affiliation Dues will be $50 for each person this year. You can choose the affiliation fee through the WheelPay app under merchandise. We will have a communication letter/video explaining why we took a break the past two years and why it’s returning. You can find the affiliation dues in the merchandise section in WheelPay now.
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) -
E2MOM20200m Run
E5MOM10
800m Run
Day 2 - Saturday is Race Day!
Meet Ken Wysocki, a 51 year old manager at Emory University, who found CrossFit 6 years ago. Listen to Ken describe why he chose CrossFit and why he continues to come in daily.
CrossFit Journal Article of the Week - “What is a Deadlift?”
The deadlift is one of CrossFit’s nine foundational movements and is the safe and sound approach by which any object should be lifted from the ground. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.
The deadlift can be commonly seen in many everyday activities like lifting a grocery bag or picking up a child. Maintaining functionality in this hip-hinging movement is key to lifelong fitness, which is the definition of health.
In an athlete’s pursuit of fitness, getting stronger in the deadlift offers a “quick boost of general strength and sense of power.” As the initiation of Olympic lifts such as the snatch and the clean and jerk, and the safe way to lift anything off the ground, the deadlift is essential in optimizing fitness and safely performing everyday tasks.
CrossFit recommends deadlifting at near-max loads once per week or so and maybe one other time at loads that would be insignificant at low reps. Be patient and learn to celebrate small, infrequent bests.
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If you are need of a Athlete Check in; In-body Scan; or maybe just want to sit down and speak to a coach about setting some personal goals for yourself or help with nutrition. Follow the link below to sign up through our online scheduling app.
