Bound Newsletter 7.30.2023
Brotherly Love
What should you be lifting…..?
So you started lifting weights or you are currently lifting weights but don’t have a goal. I’m going to try to break this down into levels for you and how I like to see people progress over time. Now, with that said depending on where you are starting from or currently at these numbers could be different when giving age, genetics, or limiting factors such as mobility.
Level 1
Learn and understand the 9 fundamental movements of CrossFit
- Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift Hi Pull, and Medicine Ball Clean
Be able to perform the 7 Basic Barbell Movements:
- Back Squat, Bench Press, Shoulder Press, Deadlift, Bent Over Row, Power Clean, and Power Snatch
If you are a level 1 or a beginner to a strength training program. Your goal is to add 5 lbs each workout. By doing this, you will be following a linear progression. This could last 3 months up to 1 year. Depending on your previous exposure to these exercises or current fitness level.
Eventually, you will hit a plateau, this is when we need to add more specific exercises or training programs to your routine and move to level 2
Level 2 - establish a baseline strength
Level 2 is when we try to establish the following numbers
Deadlift - 1.5 times body weight
Squat - Body Weight
Bench Press/Power Clean - 3/4 of body weight
Strict Press - 1/2 body weight
These weights are not difficult to accomplish with a commitment to any strength program. The numbers also represent a sufficient amount of core strength, core stability, and overall strength to accomplish any task in the real world and be at less risk of injury.
Level 3 - Finding Balance
Once you hit the baseline strength numbers we want to create balance. Everything we do is based on our Back Squat. Below you will find the percentages/numbers we are looking for and a pdf where you can put your current number and see where you need to improve.
Back Squat - is our standard number
Front Squat - 85-93%
Deadlift - 125%
Bench Press -68%
Power Clean - 68%
Power Snatch - 51%
Shoulder Press - 65% of weighted Pullups
*Strict/weighted pullups should be a goal for everyone to accomplish on a strength program to have strong balanced upper body in relation to push/pull.
So let’s take an athlete who has a 300lb back squat, that should equal to a
255lb Front Squat
375lb Deadlift
225lb Bench Press
225lb Power Clean
153lb Power Snatch
195lb Shoulder Press
*female athletes can have a 5-10% deviation on the upper body pressing lifts due to genetics, but still should have a overall goal close to these numbers.
Download the PDF below and fill in the numbers. If you would like a assessment feel free to reach out to me via phone, email, or while I’m at the gym and we can discuss how to create a program to gain strength and balance the numbers out.
New Members:
Jason Estrada
Carla Anez
Trevor Lampe
Bragging Board:
Congratulations James Cawthern
James competed this past weekend at the Southern Regional Tournament and placed 8th in Mens Slalom, 2nd in Jump, and 2nd in tricks. This gave him the OVERALL TITLE!
Jeb Buffington competed in his first big Masters CrossFit Competition this past weekend finishing in 3RD PLACE. The 1st Phorm Monster Games at Missouri Southern State University.
Zeth Sutton
Finished his triathlon in 15th place out of 77 people and shaved 25 minutes off of last years time!
2 hours and 47 minutes! Congrats now time for that 50k in October ;)
Mia Parker - 145lb Squat Clean and jerk for 15 reps!
Jussara Vincent - completed her first kipping pullups last week!
Alex Willis - PR on Mary
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 sign up for only $15 a month!
Our recovery room has:
Infrared Sauna
Air Relax compression pants
Thera Gun
Cupping
You can sign up for your Recovery Room membership for $15 a month through wheelpay or speak with one of our coaches next class. All you need to do is download the Acuity App (link below) and reserve your time slots for up to a week ahead of time.
CrossFit Article of the Week: Understanding CrossFit by Greg Glassman, 2007
”The CrossFit prescription is “constantly varied, high intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise. Recognizing that the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that the preparation for random physical challenges - i.e. unknown and unknowable events — is at odds with fixed, predictable, and routine regimes….”
Workouts of the Week:
Monday: Strength - | Row + Dubs + Bike
Tuesday: Strength - | Power Clean + Rope Climb Partner Workout
Wednesday: Strength - | Shuttle Sprints, Burpee Pullups, Wall Ball EMOM
Thursday: Strength - | Partner AMRAP with Echo Bike + Wall Balls
Friday: Strength - | Tabata Linda
Saturday: Team Workout
BPs List:
New Book: OUTLIVE: The Science and Art of Longevity by Peter Attia
You can order the book on Amazon!
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