Bound Newsletter 4.9.23
1 Timothy 4:8
Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.
I hope everyone is having a great end to Spring Break, safe travels coming home, and a happy Easter spent with family and friends.
I don’t like bringing faith and politics into the gym and this could be the first time I’ve ever wrote anything concerning the two. Our small community is filled with people from so many backgrounds and beliefs that I enjoy the melting pot and how we all come together be a healthy and happy community.
This past week many of you know that Tyler Cory and I, spent a considerable amount of time sitting down with some members for video testimonials. Big Shout out to Tyler for helping out, on top of being a new dad! We did ten in all (many more to come so some of you be ready) and out of the ten there was a common theme - Community. Every person we sat down with had a direct correlation to their success with the people they workout with on a daily basis. What I came to realize, just like in the verse above, is that we are doing so much more than working out. We are making each other better. We are showing each other the fruits of the spirit - love, joy, peace, kindness, goodness, faithfulness, and gentleness (Galatians 5:22-23) and by doing these things whether directly or indirectly; we are training for so much more than just fitness. We are training for ourselves, our families, and our professions cause we know that by working hard, showing love - joy - peace and maintaining self control in our lives it will help those around us.
I want to thank all of our members both now, past and future for sharing your lives with us. I am truly grateful.
Testimonial from Sarah Little
Upcoming Schedule and Events:
April 22nd- Helenback 5k, Half Marathon, Marathon. Link/details below. Programming starts this week in SugarWod under Bound Endurance. Last day to sign up is April 9th.
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! You can find the SummerShred Nutrition Challenge in the product section on WheelPay. $75 for the next two weeks then goes up to $100.
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. You can find the affiliation dues on 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) -
E3MOM30
400m Run @ 85% effortDay 2 (Friday or Weekend)
3-5 sets of
1 mile repeats
*rest 3 minutes between each interval
Five Habits of Highly Successful Eaters By HILARY ACHAUER
Seek Help
Focus on Health and Performance
Log your intake
Make a Long Term Commitment
Find a Community of Support
Workouts of the Week
Monday: Strength - Bulgarian Split Squats | EMOM of Macho man, Burpee Pullups, Bike
Tuesday: Strength - Snatch Skill Work | Dumbbell Snatches + Toes To Bar
Wednesday: Strength - Close Grip Bench Press | Mono-structural Aerobic Work
Thursday: Strength - Romanian Deadlift | Thrusters and L-Sit Holds
Friday: Strength - Split Jerks | Chelsea
Saturday: Team Workout of E6MOM30 of running plus girl workouts
Sunday: Barbell Club
This weeks tester workout is Chelsea. Chelsea is a EMOM30 of 5 pull-ups + 10 pushups + 15 air squats. If you have completed this before as a EMOM to increase the intensity you add 1 repetition to each exercise ie: 6 pull-ups + 11 pushups + 16 air squats. If you have completed Chelsea with that rep scheme then you can an additional rep 7 +12 +17.
Goals to complete the workout as written first with perfect repetitions (that goes for pushups *chest to ground then arms to full extension! and squats hip crease below the knee - NOT CHEST TO KNEE).
If you are need of a Athlete Check in; Inbody 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.
