Bound Newsletter 7.16.2023
July 4th photo album link below. Thank you Kara!
Gratitude.
This past week we were on our annual family beach trip. Jessica, her dad/brother, Carson, our little cousin, and I went fishing one morning and Chandler stayed with Jessica’s mother, aunt, and our other cousin. Being a parent we all get that uneasy feeling that something could potentially happen - like a sixth sense. I was having one of those feelings while leaving Chandler behind. The whole day we were out fishing I just kept thinking something bad was going to happen. After catching our limits of fish we headed back in and fortunately, nothing happened but I tell you - when I saw Chandler I had nothing but gratitude to see him. The rest of the day, it did not matter what he did. I was just thankful to have him around. This bugged me all day to the point that I was beginning to feel guilty that I had even thought about it.
I don’t know if youtube is able to read my thoughts but the very next morning. I went to youtube and the owner of Spartan Races, Joe De Sena had a recent talk taped. Joe was talking about the Samurai and how they would go to bed at night, visualizing losing all of their possessions, losing their family, and their lives. This allows the Samurai to begin every day grateful to have his family, his possessions, and his life.
Now I’m not saying go to that extreme but be mindful of your relationships, your job, business, and daily interactions. Think about what would happen without those special people in your life. Be grateful for the relationships, be grateful for your ability to express your fitness in the gym and out of the gym, be grateful you get to train in the heat :)
Upcoming Programming Changes:
As you can tell in our programming recently, we have begun using more strength training than usual. Why? Because a basic level of strength is vital for all of us in life. We LIFT heavy, BREATHE heavy, and Develop Skills. Lifting heavy helps us gain strength and build resilient bodies
What you will see is a focus on the major lifts - Back Squat, Front Squat, Deadlift, Strict Press, Bench Press, Bent Over Rows, and Weighted Chin Ups/Pullups. We will be sticking with simple rep schemes of 5, 3, 1.
For our beginners to novice, you will try to add 5lbs to every strength session
Advanced lifters will need to change it up and will have specific instructions when needed.
I’m excited to see the progress all of our members will make during this transition.
New T-Shirts available online
Upcoming Schedule / Events:
Mayhem on the Mountain Competition - August 19th, Pelham Alabama
Team competition, age divisions, and RX/scaled for everyone to choose from
Check out Workouts and sign up through Facebook - HERE
Blue Ridge Ultra Marathon - 15k, 30k, and 50k races
October 7th - The event gave us a discount to use - ‘crossfitbound’
Website HERE
New Recovery Room is Open for members to use for FREE!
Our recovery room has:
Infrared Sauna
Air Relax compression pants
Thera Gun
Cupping
Look below for details on how to sign up and make reservations using the Acuity app
CrossFit Journal Article of the Week: Aging, Performance, and Health by Lon Kilgore
”…Finally, and perhaps most importantly, while we see more dramatic performance declines in elite and advanced fitness with aging (Figure 3) than we see in lower categories, those declines still leave fitness levels above those seen in younger populations. If you reach elite fitness at 70, you are doing about as well in terms of function as a 30-year-old intermediate. If you are an intermediate 70-year-old, you are doing about as well as a physically active 30-year-old. So age is not a reason to give up on fitness or sports performance. Although the data point out the inevitability of fitness decay, older trainees and masters athletes remain capable of very impressive things. You need only watch the masters competition at the CrossFit Games or poke your head into a CrossFit affiliate for proof.
As it turns out, getting fit is as close to a fountain of youth as we can get.”
This Weeks Workouts:
Monday: Strength - Power Snatch | Angie
Tuesday: Strength - Back Squat | Run + Power Clean
Wednesday: Strength - Strict Press + Weighted Chin Ups | Partner Workout - RMUs + Wall Balls + Row
Thursday: EMOM of Clusters + Burpee Box Jump Over + Rope Climb + Max Calorie Bike
Friday: Strength: Single Arm DB Bench Press + Deadlift | Double Unders + TTB + Row
Saturday: Team Wod - DB Devil Press + Burpee to Plate + Air Squats + Row
BPs List:
Stan Efferding on Nutrition, Body Composition, & Overall Health on the Starting Strength Podcast
