Bound Newsletter 6.11.2023
Member Laura Rutland
I am very excited to announce that member Laura Rutland is leading our Fit Kids classes this summer. I did not realize this before but Laura was a Physical Education Para-pro for a year and was a certified trainer prior to that. Laura and her husband Justin, have two amazing girls and a passion to see kids stay active.
*Classes are Monday/Wednesday from 3:15-4pm. If you are interested in your kids or know someone who has kids that may be interested we are doing monthly memberships at $85 a kid per month.
“You have two paths in front of you right now. One of them is going to be the harder one today. It’s going to be downright painful. You will have to force your brain to think in new ways. You might lose some friends who want to hold onto their weak beliefs. But, as you pull yourself away from that anger and that hate, eventually you will start to feel empowered. You will realize that you have the greatest power of all - the power to change your own life. You will be stronger than you’ve ever known. The other path is easy, much easier, you don’t have to change anything. Everything in your life you are not happy about can be someone else’s fault. You can keep fueling yourself on that sugar high of hate. But the end of that road isn’t pretty. I’ve seen it with my own eyes. You will end up broken, searching for ways to numb your pain and your misery. There’s still hope for you. There’s still time for you. Choose strength, choose life, conquer your mind…..you can do it” - Arnold Schwarznegger
Recently Netflix dropped the new documentary Arnold. Of course I had to watch it, growing up Arnold was the man and I’m pretty sure my dad and I watched every movie he came out with from the time I was 9 years old through high school. The documentary turned out to be much more than just working out, the series covers his life as the athlete, movie star, and politician. Throughout the every episode Arnold keeps going back to his vision and goals. Arnold would define a very clear and precise vision for his life, create goals to reach along the way, and never allow defeat or people around him to effect his decisions in meeting those goals to create the vision he had for his life. I know it will be mainly for the men of the group to watch, but I believe everyone can relate to what Arnold has to say.
The quote above relates to all of us, we all want to be better in certain areas of our lives and many of us fear the unknown. I know I do. But in the end, if we do not choose the hard path in life, regret and hate will lead to a victim mentality, and shift the blame from ourselves to everyone around us - including our closest friends and family. At some point we have to look in the mirror and say I’m the one to blame. Once we take on the responsibility of not being where we want to be, we are empowered to overcome any obstacles in our way. Create a vision for your life, set goals, and focus your mind on what you want to achieve.
Bragging Board:
Welcome Judah Dean Laughlin!
Born May 28th
Micheal Jamorski is our resident super hero, being that he’s a stuntman and been in several Marvel movies and many other films. Listen to as why he chose our training method to keep himself in top shape for such a demanding job!
Upcoming Events/Schedule/Rooms…..
Fit Kids is back for the Summer!!!
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
Website HERE
New Recovery Room is in the works for CFB Members!
We are proud to be creating a new recovery room for our members. The Room will be in the middle office and consists of a
Infrared Sauna
Air Relax compression pants
Thera Gun
Cupping
We are looking to complete by the end of this week and will have more information and videos coming out soon!
4th of July Schedule
July 3rd & 4th we will be having classes at 8 and 9 am classes
July 5th return to regularly scheduled classes
CrossFit Journal Article of the Week: The Slow Lifts by Mark Rippetoe
“…….This analysis applies at some level to every activity that requires repeated sub maximal contractions. By lowering the relative intensity of each individual effort, the cumulative effort is reduced, and depending on the range of motion of the activity, may even be shifted farther toward the oxidative end of the metabolic continuum, which fuels long slow distance efforts.
Although squats and all the other slow lifts depend on the phosphocreatine/glycolytic energy regime, they have the ability to positively influence activities that are primarily oxidative in nature. By increasing strength and improving the efficiency of each component contraction, strength training makes an important contribution to every type of athletic activity.”
This article describes why the slow lifts (ie: squat, press, deadlift) are beneficial to all other forms of training including - power /explosive lifts and aerobic training modalities. But not vice versa. Endurance training does not improve strength, power output and just training the explosive lifts/plyometrics will not increase Absolute Strength/Endurance training. Strength training and mastering the big 3 are crucial for longevity and overall health. The fitness community wants to complicate everything and say this is the new way of training. In the end for optimal health over time - Lift heavy, Breathe Heavy, and develop new skills or play new sports daily will benefit you throughout life.
Workouts of the Week:
Monday: Strength - Upper Body Strict/Weighted Pullups | AMRAP body weight exercise focus
Tuesday: Strength Training + Monostructural - Power Snatch + Bike & Strict Press + Row
Wednesday: Interval Training with Mono+Gymnastics+Weightlifting (Shuttle runs + Rope Climbs + Deadlifts + Double Unders)
Thursday: Strength - Front Squat + Box Jump | EMOM for max reps of Burpee Pullups + Wall Balls
Friday: Monostructural Day - EMOM of Running and Rowing followed by med ball core work.
Saturday: Team Day (Bike + Power clean and jerks + Bar Muscle Ups)
