Bound Newsletter 6.2.2024
Murph 2024 Photos
Thank you Kara for putting together a great album for us!
Training vs Competition/Performance
"In training, you listen to your body. In competition, you tell your body to shut up." - Rich Froning
Rich Froning’s words, spoken over a decade ago, still hold true today. Competition is exhilarating and forms the backbone of CrossFit. However, few may have delved into the early 2000s programming by Greg Glassman on the CrossFit website. Glassman’s workouts were designed with built-in limiters, focusing on technical precision and incorporating heavy loads that required ample rest between lifts. He understood that everyday clients couldn’t handle the intensity of workouts like Fran daily. Instead, he provided a varied range of stimuli in terms of loads, movements, durations, and intensities to help each client achieve peak fitness.
As we officially enter our "Training Period" in our annual program, it’s time to shift your expectations. For example our strength day on Monday consists of Back Squats, Bench Press, and Bent Rows. Attempting to max out every lift will strain your nervous system, cause DOMS, and negatively impact your performance in the following sessions. This summer, we won’t be focusing on 1-3 Rep Maxes. Instead, we’ll work with percentages and sets of 10-5 reps, always leaving 1-2 reps in reserve. This approach allows for consistent training and progress.
As Louis Simmons wisely said, "Whatever you do not train, you lose." Our current goal is to build a solid foundation in strength training through compound movements (squats, presses, and pulls), develop an aerobic base with our new endurance program, and enhance skills in gymnastics and Olympic lifting. This year, we’re taking a smarter approach to our training, aiming to improve together as a community. I’m excited about the journey ahead and the progress we’ll make. Let’s get stronger, more skilled, and fitter, together.
Upcoming Birthdays:
Alex Cory - June 3
Judith Jones - June 3
Seth Hamlin - June 5
John Molina - June 16
Caroline Kimm - June 23
Ashton Phillips - June 24
Michelle McCrary - June 25
Paul Hansard - June 28
Michael Rivera - June 29
Bragging Board:
Jen Wells finished in 9th place overall after the quarterfinals giving her a spot at the CrossFit Games!
Jeb Buffington finished 52nd overall - with 2 top 5 finishes. Only 12 spots from qualifying for a position at the CF Games.
Jenni Pettit - first Rx Murph
Seth Hamlin - first Murph with weight vest
Trevor Maloney and his team finished 1st at the Atlantic Coast Classic in Florida.
His team had 3 event wins, 2nd, 4th, and 8th place finish across the weekend.
Announcements, Upcoming Events, Etc….
Affiliate Dues: we have several items we need to replace in the gym when it comes to plates, ropes, dumbbells, etc
Individuals $40
Couples $60
We still have several folks who hasn’t picked up there Hero Shirts. IF you ordered one, they are located in middle office. Ask a coach to grab one for you and you can purchase them through the iPad in front area.
CrossFit Journal Article of the Week: K.I.S.S. for Strength by Dave Lipton
“…….At our foundation is the simple fact that constantly varied functional movements executed at a high intensity have the greatest effect on developing fitness, defined as work capacity across broad time and modal domains. Do CrossFit, train hard, eat well and you have the best chance for increased longevity, improved quality of life and decreased risk of chronic disease.
But people will always try to recreate the wheel because doing simple, basic things better takes hard work, commitment and belief, and humans have a natural tendency to want to “jazz things up” a bit. In fitness, this tendency might be partially fuelled by a desire to entertain our athletes or ourselves, or perhaps we seek to showcase our experience and differentiate ourselves from other programs with our knowledge of fringe specialties.
However, coaches and athletes should proceed with caution because more complexity is not always better. Better is better. Better is defined by results, so jazzing classes or training sessions up by adding multiple elements, percentages or complex strength templates often takes away from a tried-and-true prescription: Spend time refining your technique across a broad range of basics and emphasize intensity instead of volume…..”
Weekly Training Recap
