Bound Newsletter 4.3.2023
The Old men and a young pup took on the Age Group Qualifiers this weekend!
- outstanding performances from Jeb on the 1RM Clean at 305lb and a blistering time of 7:15 on the row/thruster workout
- Matt Link crushed the HSPU/GHD/Box Jump workout followed by a 290 or 295 clean; Link also went 10:30 on the Lunge Upper body pulling workout
-Jimmy Nixon is just mr consistent. Solid work on each workout.
-Logan needs to work on bench press
Joseph House
Many of you know him as the guy who trains in the corner. But Joseph has been consistent in training for the past couple of years with us. Always has a smile on his face and never meets a stranger. Joseph was recently diagnosed with cancer and found a tumor the size of 2 walnuts in his frontal lobe. Surgeons already removed 90% of the mass and now he starts chemo. Let’s say some prayers and send good vibes to Joseph over the next couple months. Joseph is a warrior and still greets you with a smile.
Upcoming Schedule and Events:
April 22nd- Helenback 5k, Half Marathon, Marathon. Link/details below. Programming starts this week in SugarWod under Bound Endurance.
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 its to lose weight or gain muscle. Hero Month is the perfect time! We will start signups next week.
Hero Month starts May 1st.
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.
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) -
5-10 minute jog warm up
6x 200m Sprints @ 85% effort + rest :60s btw each
-rest 3 minutes-
3x 600m Sprints @ 85% effort + rest :90s btw each
-rest 3 minutes-
1x 800m Sprint @ 85% effort
10 min walk / cool down jogDay 2 (Friday or Weekend)
60 minute Zone 2 (should be able to speak 2-5 words or almost a full sentence)
- control breathing
- manage energy expenditure
- enjoy
Three Important Ab Exercises by Greg Glassman
This article breaks down the 3 major core exercises Glassman used in CrossFits infancy.
- The Glute Ham Developer Situp
- The L-Sit
- The Hollow Rock
Each movement is given its reason for being a staple in the CrossFit program, the problems that arise in each movement in relation to clients previous injuries, and how to build strength and competence in each movement to add into your weekly routine.
This Weeks Programming:
- Monday: Strength Power Clean and Jerks | team workout of DB work and Handstand Walks/Bear Crawls
-Tuesday: Strength Upper Body Press | Team workout of synchronized burpees and shuttle runs
-Wednesday: Strength Front Squat | Team Workout of Up and Back Chipper with gymnastics and weightlifting
-Thursday: Strength Clean Pull & High Pulls | Monostructural Work
-Friday: Strength Upper Body Strength Pull | Team Chipper workout with snatches, pullups, thrusters and muscle ups
-Saturday: Team Workout
BPs List:
- Tim Ferris Podcast #664 “Dr Kelly Starrett - The Magic of Movement and Mobility, Training for Range of Motion, Breathing for Back Pain, Improving Your balance, and More….”
Kelly Starrett, DPT (@thereadystate) is one of my favorite performance coaches. When I have problems other people can’t solve, I call Kelly. He’s also a treasure trove of one-liners.
He is, along with his wife Juliet, co-founder of The Ready State. The Ready State began as MobilityWOD in 2008 and has gone on to transform the field of performance therapy and self-care.
Kelly’s clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold medalists, Tour de France cyclists, world- and national-record-holding Olympic Lifting and Power athletes, Crossfit Games medalists, professional ballet dancers, elite military personnel, and more.
Kelly is the author of the New York Times and Wall Street Journal bestsellers Becoming A Supple Leopard and Ready to Run. His new book is Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully, co-written with Juliet Starrett.
Juliet was the U.S. National Champion in extreme whitewater racing from 1997 to 2000 and World Champion from 1997 to 1998. She returned to the sport in 2018 to become World Champion in the Masters Division.
