Bound Newsletter 8.21.2023
Mayhem on the Mountain 2023.
This past weekend we had a big crew head to Alabama to compete, in the heat at Mayhem on the Mountain. Over 600 competitors participated in this event. We did a 5-mile trail run (followed by a small swim); some heavy lifting, and some tough metcons. CFB had two COED teams and one all Male team competing in the Rx division.
The Bound Brutes (Jessica, Trisha, Logan, and Grant) finished 4th overall.
The CrossFit Bound team (Nicole, Brittany S, Christian S, and Miles) finished 8th overall
Made by EMOMs team (Jonathan Payton, Miguel, Matt Garrsion, and Brandon P) finished 12th overall.
Outside of the competition floor, our support crew was the best. Mia, Riley, Savannah, Jenn, Emily, Amber, Lee, Heidi, Ryan K, Shawn, Delilah, & Patrick. Mia went above and beyond with preparing breakfast and dinner for us (Ryan can cook a hell of a steak as well); Savannah got some awesome videos of everyone competing. The kids did great even in the heat. All in all great experience. I look forward to our next gym adventures with Beach Brawl and The BlueRidge 30k coming up in October!
Since we competed this weekend, I always like to find some motivation. This is a wrestling poem I read a while ago and just wanted to share. Wrestling and CrossFit are similar when it comes to competition in that - You are you’re only competition. You have control over your effort, preparation, and dedication.
MY GREATEST OPPONENT IS ME
You’re my harshest critic. There are dreams and lofty goals that I’m striving for, but you constantly plant seeds of doubt in my mind.
It’s been a roller coaster since day one. Even though the highs have been many, the lows have been deep. And when I fall into the valley of despair, it gets harder each time to find my way out. I hate the valley. You’re loudest when I’m in it – pestering and whispering regret in my ear.
So many times you’ve told me to quit. “It’s not worth it,” you say. “Greatness is only for the strong and determined.” You remind me of my past failures, and suggest that history is doomed to repeat itself.
You’re not just a critic, you’re an opponent. When I’m tired, you advise me to rest. When I’m in pain, you encourage me to give in. And when I don’t think I can go any further, you tell me to stop as you coddle me and disparage my ambitions.
You instill fear in me – fear of failure and the unbearable weight of disappointment and emotional anguish it holds. You cause me to be timid rather than courageous; stagnant instead of zealous.
But I want you to know that I’m on to you. From now on, every doubt will be combated with optimism; every uncertainty replaced with hope. Every failure will be marked with a mental sign that reads: “lesson learned”. My failures will no longer define me but will only serve as obstacles in the way of success.
And your version of success leads to emptiness. So, I’m redefining it. I’m not in this sport for reasons of personal glory or self-worth. I’m in it because I love it. I’m in it because I want to realize my potential. I’m in it because I know that the journey in striving for greatness is worth it. It’s worth every drop of blood, sweat, and tears. For I know that I am stronger, wiser, and more ambitious on account of the dedication and hard work I put into the pursuit of victory.
When I’m tired, I will ignore your appeal for rest. When I’m in pain, when my body aches and burns and yearns to quit, I will stay the course. And when I don’t think I can go any further, I will dig deep within my soul and push myself even harder. Because the truth is that I would rather fall in the course of giving it my all than quit and wonder what could have been. I don’t fear failure; I fear a life that never took any worthwhile risks.
I am a wrestler. I am a warrior. The battles on the mat are preparation for the battles I may face in life; and I will be victorious.
You see, my greatest opponent isn’t the competitor standing in front of me. My greatest opponent is…ME.
Bragging Board:
Colton H- 285x3 and 315x1 rep on bench press
Dylan - 175lb snatch (a not so pretty one at that)
Cody - completed 45 pullups in a workout and hit a 135lb snatch
Jonathan Primo - 170lb Snatch
Riley P - 113.25 snatch
Seth H - 255lb Front Squat
Austin W - 180lb Snatch
Sarah - 115lb Snatch
Sydney B - 2 Ring Muscle Ups!!
Savannah - 115lb Power Snatch PR
Mary Turner - 115lb Snatch PR
Katherine Myers - post surgery PR 130lb
Hannah Spratlin - 60lb Snatch PR
Dylan Porter - 175lb Snatch PR
Jeb Buffington - 237lb best snatch in 4 years!
Upcoming Events / Schedule Changes
Labor Day Schedule September 4th - 8 and 9am Class only
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: At The Chalkboard - Threshold Training
“Finding a balance between technique and intensity is one of the things that separates good trainers from great trainers, and it’s one of the keys to getting optimal results from the CrossFit program.
According to Greg Glassman, “control” is just another thing that can be stressed to produce favorable adaptations, just like your cardiorespiratory system must be stressed to produce greater endurance. The ability to maintain greater control at higher speeds must be trained, and CrossFit will help you do that. As you develop better technique and control at high speeds, your power output will increase.
As an analogy, consider a typing test: an outstanding score is a combination of great speed and precise accuracy, and the goal is to improve the output both through practice and training. Working with weights is very similar.
“No one has ever suggested in any endeavor that the best accuracy came about, the highest overall proficiency ever came about, by never testing the speed of the movement.”
This Weeks Workouts:
-Monday: Strength - 1 & 1/4 Back Squat | Row + Burpee Box Jump Overs
-Tuesday: Strength - Push Press | Snatch + Wall Ball + Clean and Jerk
-Wednesday: Strength - Rope Climb + Turkish Get Up | Interval work with deadlifts + Dubs + WW + BBJOSD
-Thursday: Strength - Clean + Front Squat | Run + Ring Muscle Ups
-Friday: Strength - Arnold Press + Bent Row | DB Devil Lunge Medley
-Saturday Team Workout
