Bound Newsletter 5.12.2024
Congratulations Miles and Jenny!
IMPORTANT:
SugarWod is going away May 19th. Upload all of your workouts by going to the ‘tools & more’ tab from the drop down menu button in top left button of home screen.
Wodify - you must 1 (or 2) waivers on your wodify profile as well as a contract and PLEASE PUT Payment information in at the same time.
Once we switch over to Wodify on the 19th you will be unable to log into class - log scores in wodify - without having confirmed your account and signed all the paper work.
Upcoming Birthdays:
Brittany Peeterse May 12
Travis Tucker May 12
Ryan Boone May 19
Antony Korah May 20
Bragging Board:
Missy and Davis Ureda are expecting their 2nd child!!
Guwoin and his wife Annalissa are expecting their 1st child!
Congratulations to Matt Schuster for 27 consecutive double unders. *making a run for the 2025 masters category
So far Jen and Jeb have been crushing some of the semifinal workouts. Final Submissions are Monday 13th. Wish them luck!
I know we had some PRs on some of the hero workouts but no bodies writing them down. Be proud and happy and let us celebrate with you. Write it on the board!
New Members:
Ryan and Katie Allen
Chuck Carter
Upcoming Events, Schedule, Coaches Calendar….
May 25th Onward Physical Therapy and Kristin Humphries will be hosting a recovery workshop following the MOON workout for Saturday class.
May is HERO month but we are continuing our P.S.W. Challenge this year.
Protein - consume .8-1.2g/pro per lean pound of muscle mass or body weight
No Sugar - avoid all candies or processed carbs (certain starches are ok - rice, sweet potato, oatmeal, etc)
Water - consume 1oz per pound of body weight
Affiliate Dues are going to be pushed back to June because of the transition to Wodify. Also, with the 3% increase in monthly memberships (out of our control this is from Wodify). We are lowering the affiliate dues to $40.
$40 per person. We would prefer to accept Cash, Check to deposit. So you are not charged a fee through wodify. This helps us take care of the gym and needs thats difficult to fill with our monthly expenses.
Here’s a brief list of need items:
Bulldog Scrubber repair ($1300-$1500)
2x new 25ft ropes in back
Plates - 25s, 35s, 45s
Dumbbells - get some 80s/90s, replace some 35s/50s
Depends on left over for potential purchase on new machines (fingers crossed)
Coaches Calendar will no longer be needed. Wodify allows us to show to coach for every class when you view the calendar.
CrossFit Journal Article of the Week: “How Often Should I CrossFit?” by Eric O’Connor
….“You may have heard of government recommendations that adults get 150-300 minutes of moderate-intensity aerobic physical activity or 75 minutes of high-intensity aerobic activity per week. These sources also suggest incorporating muscle-strengthening exercises in addition to limiting the amount of time spent sedentary.
But for the average person, these recommendations may yield more questions than answers:
If I do a warm-up, does that count toward my minute tally? Where does “moderate intensity” stop and “high intensity” begin? And which one is strength training? Can I do all 150 minutes at once, or should I spread them out evenly over the week?
In CrossFit, we don’t worry too much about how many minutes of exercise we accumulate.
“Those are general guidelines,” said Eric O’Connor, Certified CrossFit Level 4 Coach (CF-L4) and CrossFit Seminar Staff Trainer, of the government recommendations. “And I think our general guideline is ‘let’s work pretty hard, consistently,’ and regardless of what the minutes turn out to be, the results will happen.”
Most people can work at high levels of intensity — relative to their own fitness and experience — for three consecutive days before requiring a day of rest. A version of this cadence featuring five total training days and two total rest days per week — 3 days on, 1 day off, 2 days on, 1 day off, for example — allows for a consistent weekly workout schedule, may better fit the typical work and school schedule, and is highly effective for most people.
But this recommendation doesn’t mean you need to start straight out of the gate doing CrossFit five or six days per week — especially if you’re new to exercising.
“We’re going to err on the side of less is more and ramp it up from there,” O’Connor said….
