Bound Newsletter 6.25.2023
New Photos from the Saturday class on the 17th. Thank you Kara for the awesome photos
“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” - Winston Churchill
We all have two types of people in our lives. The super positive person that always sees the good and the one person, that no matter what, just sees the worse in every situation. I’m a huge Tony Robbins fan, he does this exercise where he’ll ask everyone in the room to look for red. Then he’ll ask how many people saw the color the brown. Obviously, with a room full of hundreds of people you will have folks wearing both colors, but when you focus on one thing, you’ll miss the other.
Which person do you want to be around? The one who smiles, encourages, motivates, enjoys life or the one who always points out whats wrong with someone else, themselves, or a situation.
Now which one are you when you talk to yourself? Do you have a positive or negative relationship with yourself. Is your self talk motivating or detrimental? Had a friend of mine, when we were training for our 50k run a few years ago say “you better like talking to your self because you will spend hours alone in those mountains.” He was absolutely right. That internal self talk was crucial to my personal success. The last 4-5 miles, my knees were killing me, I had stomach ache that literally made me stop several times, and slight dehydration in around the 6 hour mark. If I had no control and let my mind wander, I would have quit. But through self talk, mental focus and remaining overly confident and optimistic I finished the race.
I encourage you to monitor your self talk for a week. Are you a optimist or pessimist. I promise you, if you can gain a optimist outlook in your own life, you’ll find the good around you in others as well.
Bragging Board:
Congratulations Julie and Brian on your wedding this Saturday!
Braelyn Barret- New 2RM Power Clean
Brian Chambers - New Power Clean PR 230lb
Cody Porter - New Power Clean PR 185lb
Jonathan Primo - 36 rep PR on Nicole
Mary Turner - 11 rep PR on Nicole
Matt Schuster - 1 rep PR on Nicole
New Members:
Christine Murray
Christine just finished our Foundations program through the PeerFit corporate program. Some of you may be qualified for that program through your employers as well. Check into it
Upcoming Schedule Changes/Events
Tuesday (YES THIS TUESDAY the 27th)
The WHydration crew from Kennesaw will be here to give FREE B12 Injections and discuss the products they offer can offer our members during the afternoon sessions from 3:30-6pm. Come in early or plan to stay late to find out the benefits of IV therapy!
Fit Kids is back for the Summer. Classes meet Monday/Wednesday from 3:15-4pm
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!
Our recovery room is almost ready! What will be available:
Infrared Sauna
Air Relax compression pants
Thera Gun
Cupping
We are looking to complete it by the end of this week and will have more information and videos coming out soon when we will begin taking reservations.
4th of July Schedule
July 1st 9am CLASS ONLY
July 3rd & 4th we will be having classes at 8 and 9 am classes
July 5th return to regularly scheduled classes
Journal Article of the Week: Removing Interference by Lon Kilgore
”…There will never be truly maximal gains when multiple external stressors are applied to the body in a single training session. If this were possible, we could have 2:08 marathoners with 700-pound raw deadlifts. This does not happen. Both these examples, the elite marathon time and the Herculean lift, represent specializations in fitness, a focus on one component of fitness at the necessary expense of the others. Specialization in a single fitness parameter is not the CrossFit philosophy and it is not the philosophy of most recreational exercisers. CrossFit represents an intended adaptation to a wide spectrum of physiologic stressors, adaptations relevant to the broad fitness required for demanding occupational effort and diverse recreational activity. While some interference does occur with this model of training, it is significantly less than with simultaneous or sequential aerobic and strength training. CrossFit training’s organization and approach makes “specific” training for “general” fitness possible.”
This Weeks Workouts:
Monday: MonoStructural Row, Bike, Shuttle 45 minutes
Tuesday: Strength: Muscle Clean to Strict Press | AMRAP of Macho Man and Burpees
Wednesday: Strength: Reverse Lunges + Wall Sits | EMOM for max reps of box jumps, rope climbs, and Farmers Carry
Thursday: Strength: 2RM Power Snatch | Run + V-Ups
Friday: “Candy” 5RFT: 20 pullups + 40 Pushups + 60 Lunges
Saturday: Team Row + Burpee Workout
Sunday: NO Barbell club for 4th of July
BPs List:
Dave Castros Back on the Rich Froning Podcast - HERE
Sevans Podcast with Greg Glassman - HERE
Some of you know who Greg is and some do not. Regardless if you agree with his politics this man is a wealth of knowledge and has a passion for bringing health and wellness to everyone in the world. Want an interesting podcast, take some time to listen to Greg and Sevan sit down.
