Bound Newsletter 8.13.2023
Miguels ready for this upcoming competition at Mayhem on Mountain
After the previous weeks posts on strength training, I wanted to start touching base on training for CrossFit and how our Metcons should be treated. I’ve been having several conversations with members lately and I can attest as a aging athlete, you cannot go hard everday. A majority of the time you should be in the 80-85% range. That means you should finish the workout and still be able to repeat your previous effort with a certain amount of rest or be able to go for a brisk walk to help lower heart rate and recover. Now, yes you should push yourself but whats the point if you are fatigued or sore for the following weeks workouts.
Listen to the legend Chris Hinshaw explain training for longeviety with a Multiple Masters CrossFit Games Champ Jason Grubb in the 40-49 year old age group.
New Members:
Tudor Piroteala
Charles Johnson
PR Board:
Syndney Baird competed at the Reign Competition this past weekend finishing in 4th place!
James Cawthere
took 3rd place in the jump and overall at the USA Water Ski & Wake Sports National Championship
Lura Baker hit a 165lb Deadlift for a PR
Matt Schuster completed a workout with 150 double unders - great job Matt it took just shy of a decade of crossfit to complete that task!
Upcoming Events and Schedule:
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 Journal Article of the Week: Aging, Performance, and Health by Lon Kilgore
Estimating Performance Loss
“When we age, we lose fitness capacity. That loss is compounded if we do not train. But if we do train hard and intelligently, we can abate that loss even if we can’t eliminate it completely.
These facts simply mean a standard for a 30-year-old trainee cannot fairly be applied to someone who is 40, 53, 67, 88 or any other older age, so we need to figure out how much fitness will be lost over time and adjust our expectations accordingly.
We can begin to get a handle on things if we take a cumulative look at how human performance in a variety of athletic events decays over the lifespan. By combining the open world records for a spectrum of events and comparing them to the master’s world records for the same spectrum of athletic events—proposed here as a representation of comprehensive fitness—we should be able to get a feel for how overall fitness behaves over time…”
This Weeks Workouts:
Monday: Strength - Strict Press + Weighted Chin Ups | Weightlifting EMOM with Dumbbells
Tuesday: Strength - Deadlift | Bike + Kipping Pullups + Rowing
Wednesday: Strength - Front Squat | PC+HPC+J + Run + Wall Walks
Thursday: Strength - Close Grip Bench Press + Alternating Gorilla Rows | Row + KB Swings / Push Ups
Friday: Strength - Snatch Work | Bar Pull-Overs + GHDs or V-Ups
Saturday: Team Workout
BPs list:
Rich Men North of Richmond by Oliver Anthony
it’s not often you see passion through a screen from an unknown.
Since I mentioned Prefontaine before here is a great video describing in detail Pre training and competitiveness
