Bound Newsletter 2.18.2024
Bound Brawl competition will be held on April 27th. You can register as a competitor or volunteer at the website below.
Teams of 2 MM or FF. Not mixed this year.
“Adversity causes some people to break; others to break records.” - William Arthur Ward
Why do you need to compete in some way - Adversity. Today the word, adversity, seems to have lost it’s true meaning. We listen to people like Goggins, Rogan, or whoever always talk about adversity and putting themselves through it. We all know that adversity causes change, but do any of us really put ourselves through adversity? When’s the last time you did something that you truly wanted to quit or stop but forced yourself to keep progressing? Personally, I know I haven’t truly pushed myself doing anything that causes growth and I could give 100 reasons why. But in the end, I’ve gotten comfortable. I’m hoping this upcoming weekend at the Elsie, I can experience true adversity.
I encourage all of you to find some way to push yourselves outside of your comfort zones over the next few weeks. Whether its signing up for the Open or an adventure race of some type, starting a new nutrition plan and actually sticking to it, or maybe it’s improving a relationship with someone close to you. Find something thats going to take courage to do.
Going to the gym is an investment in yourself. Use it to the max, set your standards and goals high. See what you’re truly capable of.
Bragging Board:
Randy Joering - in 6 weeks has gained 9lbs of muscle and loss 6% body fat. Consistency in the gym and in the kitchen!
Matt Shuster with a 7 rep PR on Open workout 13.1
Upcoming Birthdays:
Paul Watson - February 19th
Mile Pettit - February 26th
Logan Brown - February 30th
Tyler Cory - February 30th
New Members:
Greg Difani
Upcoming Schedule, Events, Coaches Calendar
February 24th & 25th - Elsi Enduro Last Man standing running event is this upcoming weekend in Ringgold GA link HERE for details. We have several members going to attempt this challenge and others coming to watch. If you are interested in coming up email info@crossfitbound.com for more details
February 29th - The Open Starts
March 1st - 8th - 15th will be the Friday Night Light Events. If you are not a member but would like to attend please email info@crossfitbound.com to sign up and join.
March 11-15th - Bring A Friend Week at CrossFit Bound
March 23rd - Barbell Collective Lifting Competition hosted by CrossFit Bound
*Saturday Class will be moved to a location TBD
April 10th - Helenback Series Half Marathon or 5k Race. Did this last year - such a great race! Register HERE
April 27th - Bound Brawl Team Competition registration is Open to Compete or Volunteer.
May - HERO Month begins!
The schedule may change depending on certain situations.
Education Article of the Week: The Insane Brain Benefits of High Intensity Exercise with Martin Gibala
This Weeks Training Outline:
Monday - Full Body Strength Training | Max Effort Set of Wall Balls
Tuesday - AMRAPs of Shuttle Runs + Burpee Pullups | DB Clean and Jerks + V-Ups
Wednesday - Kettlebell Swings + Knees to Elbows + Run
Thursday - Full Body Strength Training | Max Double Unders in 2 minutes
Friday - Fran 21-15-9 Thruster + Pull ups
Saturday - AMRAP20 of Box Jumps + Wall Walks + Power Clean *bike intervals mixed in
