Bound Newsletter 1.28.2024
Willis Brothers showing off there fitness and love for one another
Bragging Board:
Riley P - 145 PR on her Push Jerk
Austin Willis - 225 PR on his clean and Jerk
Seth Hamlin - 235lb Hang squat clean and jerk
Sydney Baird - 165lb Hang squat clean and jerk
Mia Parker - 3RM Hang Power clean and 185lb!
Jesus Mundo - 235lb Hang Squat Clean and Jerk!
Welcome New Members and a New Member:
Jennifer Hughes
Melanie Venable
Upcoming Birthdays:
Monday Jan 28 - Eli Laughlin
Wednesday Jan 31 - Riley Padgett
Thursday Feb 1st - Austin Willis
Upcoming Schedule of Events, Competitions, Coaches Calendar
February 10th - Marathon row Event for Love Organization
Teams of 4 (2 females / 2 males) - $240 per team
February 24th & 25th - Elsi Enduro Last Man standing running event in Ringgold GA link HERE for details
February 29th - The Open Starts
March 1st - 8th - 15th will be the Friday Night Light Events. If you are not a member but would like to attend please email info@crossfitbound.com to sign up and join.
March 11-15th - Bring A Friend Week at CrossFit Bound
March 23rd - Barbell Collective Lifting Competition hosted by CrossFit Bound
*Saturday Class will be moved to a location TBD
April 27th - Bound Brawl Team Competition
May - HERO Month begins!
CrossFit Journal Article of the Week: How Long Can You Handstand It? By Jeff Tucker, Zachary Long, and Pamela Gagnon
The handstand is an increasingly important skill to master for athletes who want to advance in CrossFit. Balances, handstand push-ups, walking—they all start with proper positioning and stacking of the body when inverted.
To walk for any significant distance, it’s important for athletes to first develop the skill of holding a free handstand—stand before you walk. Similarly, learning the positioning necessary for a handstand hold can eventually lead to learning such skills as free-standing handstand push-ups.
"The handstand is the most underrated and overlooked tool you have in your arsenal of skills when developing spatial awareness and strength."
—Jeff Tucker
This article covers topics such as Handstand Flexibility Requirements, Body Positioning, The Kick Up, The Hold, and The Balancing Act of Handstands.
This Weeks Training:
Monday: Whole Body Strength Day | Short AMRAP of Wall Walks + Rowing
Tuesday: Gymnastics Strength/Skill Work | EMOM of Macho Man + Gymnastics Combination
Wednesday: Snatch Day | Sprint Workout of Box Jumps + Pullups followed up by a Run
Thursday: Whole Body Strength Day | Bike Burpee Bike Sprint Workout
Friday: 18.3 repeat | 2 RM Overhead Squat
The intensity is picking up for the Open. Don’t worry, I understand pushing yourself is different for everyone. I have options available for folks looking to still push it but breathing heavily is key and getting into a place of discomfort. That’s where growth happens, find a workout to challenge yourself this week. Whether it’s weight lifting, conditioning, or Metcon find what makes you nervous and push yourself.
