Bound Newsletter 4.28.2024
2024 Hero Month Starts Wednesday May 1st
How do you approach Hero Month (video at bottom)
Know Thyself
In order to get the best results out of Hero Month and commit to as many days as possible. Be honest with yourself and your current level of fitness. A majority of these workouts should be completed within 6-25 minutes. For many of these workouts your ability to recover from each workout is important. If you see a movement, rep range, a load you have not committed before, now is not the time to try it. Listen to your coaches or even email,text, or call me and i’ll help you the best way I can.
Pacing
We all know CrossFit speaks and preaches intensity. Personally, I believe this is training. Training for life and training to compete are two different ventures. When training to compete you tell your body to shut up and keep moving. Training for life, we still have responsibilities outside of the gym. Family, jobs, hobbies, etc. Every workout should be treated with the intent to train the next day. So going 100% effort on one workout, will cost you the next day. I want every workout to be done at 80-85% effort with perfect technique for every rep.
Scaling
Rep range, Load, Time Domain, and movements are what we all consider when scaling. If you have never done a workout 50 pullups in it, then doing Murph with 100 is probably not the smartest decision to increase your rep range by 200%. Making small jumps in each area is the key to long term success, safety, and improving your fitness. Be honest with yourself again, listen to your coaches, and scale when needed.
Commit and Have Fun
Lastly, commit to this month. Come in with a good attitude and have fun. Remember why we are doing these workouts. All of these human beings gave the ultimate sacrifice for our freedoms and protection. Be grateful we have the opportunity to train, improve, and be better human beings through physical exercise.
Bragging Board:
Jeb Buffington
finished 31st in the world in the 45-49 age group with a 4th place finish, in the world for Workout 4. The clean and Jerk workout.
Logan Brown
finished 433rd in the world in the Open Division and 116th in the North America East Division. Considering the level of competition and Logans’ current fitness level. This is a massive accomplishment and a confirmation in his training and commitment to his training.
Upcoming Birthdays:
Travis Tucker - May 12
Antony Korah - May 20
New Members:
Tyler Morton
Upcoming Challenges, Changes in the Gym, Affiliate Dues this upcoming month, Coaches Calendar, Etc
May is HERO month but we are doing a challenge in-house this year. The P.S.W. Challenge
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
We are moving our membership and workout logging platforms from WheelPay/SugarWod to Wodify.
I’m sorry to say this will take away our ability to send Gifs to one another on SugarWod. But this allows us as a business to stay connected to our members, improve communications, scheduling, onboarding, and service to all of you.
What workouts do you need to move from SugarWod to Wodify?
The following lifts you need to move over to Wodify
Back Squat, Front Squat, Overhead Squat
Bench Press, Strict Press, Push Press, Push Jerk, Split Jerk
Deadlift, Power clean, Power Snatch, Clean, Snatch
All the Girl Workouts (ie: Grace, Isabel, Jackie, Helen, Diane, Fran, etc)
Any Hero Workouts you want to track
Monotstructural:
500m, 1000m, 2000m, 5000m, 10000m row
800m, 1 mile, 5K Run
50 Calorie Effort Echo bike, 5 minute Calorie Echo Bike, 10 minute Calorie Echo Bike
We will be getting Wodify Pulse. This will give us the opportunity to see real-time heart rates during classes. They use the Myzone monitors that can connect to your apple watches/phones. Check it out HERE
Affiliate Dues are upcoming this month. An email will be sent out to Members with details on gym needs and wants for this year.
We have a new Coach on the Schedule -
Guwoin Ingram!
**Schedule subject to change
CrossFit Journal Article of the Month: Fallen But Never Forgotten by Russell Berger
“….Lest We Forget”
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.
