Bound Newsletter 5.6.2024
To celebrate every ones effort this month and keep the competitive spirit alive from the Open. Each class will have a calendar and for each individual that completes the workout in that class - you place a star on that workout completed!
Thank you Alex and Tyler Cory for the idea and putting this together for us!
Also - May 25th following the MOON workout Kristen from Onward PT will be hosting a recovery session for everyone.
The song "Right Where It Belongs" by Nine Inch Nails, though not a regular on my playlist, unexpectedly played during one of my workouts. Its lyrics struck me so profoundly that I couldn't help but pause my routine and reflect on its message throughout the session.
“What if all the world you used to know,
Is an eleborate dream?
And if you look at your reflection,
Is it all you want it to be?
What if you could look right through the cracks?
Would you find yourself….
Find yourself afraid to see?”
Hero Month holds different meanings for each participant at our gym. Some honor fallen soldiers, while others embrace the challenges of each workout, pushing through adversity. Some simply aim to survive. I strongly believe that true growth occurs outside our comfort zones, and Hero Month takes us beyond our usual training routines. It's a time to introspect, to discover ourselves through the cracks of our limitations.
This year's Hero Month has been particularly challenging for me. It's only been four days, yet my fitness level isn't where it usually stands. Both physically and mentally, I'm facing struggles I'm not accustomed to. Typically, workouts don't pose much adversity for me, but this year, each session reveals a new weakness. It's a mix of frustration and motivation, pushing me to confront and overcome these obstacles I’m afraid to see head-on.
Let’s continue to face the unknown, be grateful for the experiences and challenges and grow from them. Only 23 more workouts to go!
Moving From WheelPay/SugarWod to Wodify what you need to know:
Tomorrow 5/6 our members will be recieving a email from Wodify to validate there profiles. Please make sure all information is correct and ensure your Birthday and all other information is in there.
Brandon will personally go in a update all your memberships to match your start days, membership pricing, and due dates are the same
Wodify with it’s features will increase our memberships by 1.5%. For a majority of members that will equate to $2-$6 a month.
SugarWod to Wodify
Brittany Karneol shared with us how to make this easier through sugarwod by downloading a csv file
Go to Whiteboard -> top left button -> tools and resources -> export workouts (this emails all workouts to you)
Which lifts:
Back Squat, Front Squat, Overhead Squat
Deadlift, Power Clean, Power Snatch, Clean, Snatch, Clean and Jerk
Bench Press, Strict Press, Push Press, Push Jerk, Split Jerk
Weighted Pullup, Pullup Max reps, Dip Max Reps
The Girls
All Girl Workouts
Aerobic
400m, 800m, 1600m, 5000m Runs
500, 1000, 2000m, 5000m Row
50 Cal Bike Effort, 10 minute Max Calorie Bike Test
Any Hero Workouts you want to transfer
Upcoming Birthdays:
Travis Tucker - May 12
Antony Korah - May 20
Members we can Welcome Back!
Trey Mason
Nick Davenport
Brandon Brooks
Upcoming Challenges, Changes in the Gym, Affiliate Dues this upcoming month, Coaches Calendar, Etc
May 25th Onward Physical Therapy and Kristin Humphries will be hosting a recovery workshop following the MOON workout for Saturday class.
May is HERO month but we are continueing our P.S.W. Challenge this year.
Protein - consume .8-1.2g/pro per lean pound of muscle mass or body weight
No Sugar - avoid all candies or processed carbs (certain starches are ok - rice, sweet potato, oatmeal, etc)
Water - consume 1oz per pound of body weight
Affiliate Dues are going to be pushed back to June because of the transition to Wodify.
$50 per peson, $75 per couple. *if you have questions or concerns please email info@crossfitbound.com or call Brandon
Here’s a brief list of need items:
TV for Pulse Use in the gym
2x new 25ft ropes in back
Plates - 25s, 35s, 45s
Dumbbells - get some 80s/90s, replace some 35s/50s
Depends on left over for potential purchase on new machines (fingers crossed)
Coaches Calendar will no longer be needed. Wodify allows us to show to coach for every class when you view the calendar.
CrossFit Journal Article of the Week:
REIGNITING THE FIRE: HOW THE CROSSFIT COMMUNITY HELPED TAYLOR HEIM TAKE BACK HER LIFE by Kelley Laxton
“I just feel like a new person,” Heim said. “For the first time since I feel like I was a teenager, I’m running. That alone was the craziest thing. Or being able to do full burpees. That was a very big new win for me. So, a lot of bodyweight movements I’ve never been able to do correctly, I can do them and keep up with people. That’s (also) very new for me, and it’s addictive.”
Most importantly, Heim said she is feeling competitive again, the feeling her 15-year-old self clung to when she first started CrossFit.
Her deadlift and back squat have increased by 100 lb each since 2022. And her goal this year is to hit a 400-lb back squat, not far from her high-school PR.
She recently earned her Level 1 Certificate and hopes one day she can be a powerful motivator for women experiencing the same struggles she had.
CrossFit helped ignite Heim’s competitive fire when she was just 15 years old. Although life temporarily saturated the flames, CrossFit was always there, matchbook in hand, ready to reignite that fire.
Heim just needed help from the community to light the match.
