Bound Newsletter 5.28.2023
Memorial day we will on be having the 8:30 and 9:30 start times for classes. The Phoenix will be providing food and drinks for everyone following the workout.
“The key is to keep company only with people who uplift you, whose presence calls forth your best.” - Epictetus
This year has been challenging but rewarding for the month of May. We have a lot of new faces who have experienced their first month of Hero Workouts. What I find the most intriguing right now is the mindset of everyone. Even though there is soreness and hesitation when approaching these challenging workouts. Ultimately, we are all smiling because our efforts and minds are in the right place. I believe most of this has to do with the people we have surrounded ourselves with.
One of the best things about CrossFit and our facility is the melting pot of individuals and backgrounds that unite us. It’s more than just a gym; I get to listen to all of your stories, from personal triumphs to personal disappointment - the good and bad times. But when the clock starts, all that goes away, and we can focus on improving ourselves, improving those around us, and accomplishing another task by putting a checkmark on the day to be better than yesterday.
Heading into this last week, let’s finish strong and positive. Because we don’t HAVE to do these workouts - we GET to do these workouts! Be sure to smile, give high fives, support during the exercise, and be proud at the end of the training!
Bragging Board:
Mary Turner - 8 min PR on the Seven, PR on DT, 4 min PR on MOON
Amber Buettner - 2 min PR on DT, 2 min PR on Moon
Davis Ureda - 3 min PR on DT
Jen Wells - 2 min PR on DT, 1:27 PR on Moon
Kate Davis - PR on DT, PR on Havana
Matt Schuster - set his own new world record on DT
Brian Chambers - 1st RX Havana workout
Jamie Spratlen - 3:30 min PR on MOON
Jonathan Primo - 2 min PR on Moon
Quentin Duncan - up the weight on MOON
Riley Padgett - 4 min PR on MOON
Zeth and Dr Sydney
Completed a 24 hour team race this past weekend! Congrats to them and there team on a awesome effort. Think CFBs gonna have to get a team together soon :)
New Members:
Hannah Spratlen
Is the daughter of Jamie Spratlen, a high school swimmer who is motivated and determined to get better. Excited to see how training with us will improve her swimming over the next couple of years!
Sergio Rivera
Is the brother of Ruben, comes to us with CrossFit experience as well.
CrossFit Journal Article of the Week: The Holy Trinity of Strength (Squat, Press, Power Clean) by Bill Starr
“The main reason the Big Three—or any other simplicity based program—works well is that all the energy of an athlete is put into making the large muscles and corresponding attachments stronger. The main problem with routines that consist of numerous exercises is only so much energy is available. When it’s spread out over a dozen or more movements, none receive much attention. Therefore, we do not get stronger. Oh, maybe a bit stronger, but not nearly enough to make significant gains that would improve sports performance.” - Bill Starr
Starting next month we will be back on our regular strength cycle. This year the focus is to keep it simple, improve in efficiency and strength in the overhead press, squat, and power clean/deadlift.
Workouts of the Week:
Monday: Murph
Tuesday: Jorge
Wednesday: Taylor
Thursday: Bench, Squat, Deadlift workout
Friday: Team 5K
Saturday: Team DT Variant
