Bound Newsletter 6.9.2024
Save the excuses. It’s not about having time, it’s about making time. If it matters, you will make time.
Navigating Nutrition: From CrossFit Beginner to Advanced Athlete
Embarking on your CrossFit journey involves more than just mastering movements and increasing intensity; it requires a strategic approach to nutrition. Here's a guide tailored to your level, from beginner to advanced, to help you fuel your workouts and recover effectively.
Beginner's Nutrition Focus
Starting strong with the right nutrition sets the foundation for your CrossFit success. Focus on these key elements:
Lean Protein: Incorporate sources like chicken, turkey, fish, tofu, and legumes to support muscle repair and growth.
Eliminate Sugars: Cut out sugary drinks and snacks to maintain steady energy levels and avoid unwanted weight gain.
Vegetables and Fruits: Eat a variety of colorful vegetables and fruits to ensure a wide range of vitamins and minerals.
Daily Water Intake: Aim for at least 8 glasses of water per day to stay hydrated and support overall bodily functions.
Adequate Sleep: Ensure you get 7-9 hours of sleep per night to aid recovery and performance.
Supplements for Beginners:
Probiotics: Improve gut health and digestion.
Vitamin D: Support bone health and immune function.
Fish Oil: consuming daily fish oil is shown to support brain, eyes and heart function, while also fighting inflammation in your body
Creatine: Enhance strength and muscle mass.
Novice Nutrition Focus
As you progress, balancing your macronutrients (proteins, fats, and carbohydrates) becomes crucial to optimize fat loss, muscle gain, and performance. Tailor your intake to meet your specific goals:
Proteins: Essential for muscle repair and growth.
Carbohydrates: Provide energy for high-intensity workouts.
Fats: Necessary for hormone production and overall health.
Supplements for Novices:
Additional vitamins or other needs should be based on blood work results to target specific deficiencies and optimize health and performance.
Advanced Nutrition Strategies
Advanced athletes need to fine-tune their nutrition to match their rigorous training schedules:
Carb Cycling/Re-feeding: Adjust carbohydrate intake on training versus rest days to stabilize blood sugar levels and fuel workouts.
Nutrition Timing: Plan your meals around your training sessions to maximize energy levels and recovery.
Supplements for Advanced Athletes:
Continue to adjust and supplement additional vitamins or other needs based on blood work to fine-tune health and performance.
Conclusion
Proper nutrition is a cornerstone of CrossFit training at any level. Start with a solid foundation, adapt your diet as you progress, and stay attuned to your body's needs with the help of targeted supplements. Remember, the right fuel will power your performance and recovery, helping you achieve your CrossFit goals
Bragging Board:
Brittany Karneol (remote athlete) - 3 strict Unbroken pull-ups
Austin Willis - 1:18 Pr
Dylan Porter - 1:19 Pr
Lucas Charles Porter
Born May 27th, 9.2lbs, born at home with no HELP!! Midwife was 5 minute late:)
Mom, baby, and Cody are doing great!
Upcoming Birthdays
John Molina - June 16
Caroline Kimm - June 23
Ashton Phillips - June 24
Michelle McCrary - June 25
Paul Hansard - June 28
Michael Rivera - June 29
Announcements, Events, and Upcoming Schedule
We still have several folks who hasn’t picked up there Hero Shirts. IF you ordered one, they are located in middle office. Ask a coach to grab one for you and you can purchase them through the iPad in front area.
We’ll put the remaining shirts for purchase on hangers after Wednesday of this week.
July 4th schedule we will be running a HERO Workout at 8 and 9 am only that day.
Affiliate Dues: we have several items we need to replace in the gym when it comes to plates, ropes, dumbbells, etc
$40 for individuals
$60 for Couples
CrossFit Journal Article of the Week: “An Open Letter to the Met-Heads. Are you addicted to met-cons to the detriment of your fitness?”
……In fact, the “Level 2 Training Guide and Workbook” presents an analysis of a month of CrossFit.com programming from Decem - ber 2015. Of the 23 workouts, six were heavy days—about 25 percent. These workouts might appear to be strength work only, but that sentiment ignores the words of CrossFit Founder and CEO Greg Glassman, who outlined the big picture with respect to weight - lifting in “What Is Fitness?”: “The benefits of weightlifting do not end with strength, speed, power, and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy, and balance and to no small degree.”
That bit of wisdom is also part of the “Level 1 Training Guide.” All this means little to those drunk on met-cons—the “metheads.” You’re a member of this gym subgroup if you dislike, avoid or simply see no point in strength work, to include heavy, low-rep powerlifting and weightlifting movements.
If you are a met-head, you generally hate the following:
• Any lifting workout involving singles, triples, fives or eights.
• Any workout that involves rest between heavy efforts.
• Any load above about 95/65 lb.
• Any heavy variation of a Girl workout.
• The phosphagen system.
• Efforts lasting less than two minutes.
• CrossFit Journal articles by Bill Starr .
• Powerlifting and powerlifters.
• Weightlifting and weightlifters.
If you’re a met-head, you’re likely offended already, but read on before missing the point and dumping an under-developed opin - ion on Facebook. No one is saying conditioning workouts are bad. They are very valuable in developing fitness…..
Training Outline for June 10-16th
Podcasts, Books, Quotes to think over:
“This is Optimal Exercise Routine” - from Sport Cardiologist, Dr. Benjamin Levine. In this video Dr. Levine and host Rhonda discuss
why its essential you make exercise part of your personal hygeine
Dr. Benjamin “prescription for life”
How to balance moderate-intensity and high intensity training (I did not watch this video prior to our current training program)
Why it’s paramount you mix up your exercise routine
Why cardiosrespiratory fitness is like a retirement fund.
