Bound Newsletter 12.22.2024
This year in Review from Wodify
Now we have only been using wodify since April of the year. So we have basically 4-5 months of data missing. But here are some of the numbers in regards to attendance, classes, workouts, etc
*We had 9,431 total attendances since April 1st
Top 10 Athletes with the highest number of Attendances:
1: Jeb Buffington - 193
2: Matt Shuster - 164
3: Nicolas White - 164
4:Michael Jamorski - 162
5: Kyle Rice - 157
6: Mary Turner - 145
7: Jim Blackhall - 143
8: Miguel Chavez - 143
9: Melanie Venable - 139
10: Jesus Mundo - 137
Class Averages:
11.51 - 4pm
9.08 - 5:15pm
9.08. - 12pm
7.13 - 5:30am
6.57 - 9am
6.17 - 6:30pm
5.56 - 6:30am
Performance Review:
1,900 Total Individual Personal Records were recorded
2.3 Million pounds were lifted over the course of 7-8 months
Personal Record Leaderboard:
1: Casey Linch - 58
2: Fatih Sen - 58
3: BAM - 53
4: Matt Schuster - 52
5: Ryan Boone - 51
6: Dylan Porter - 51
7: Jonathan Primo - 47
8: Jenni Pettit - 47
9: Mary Turner - 45
10: Kyle Rice - 45
Top Movements Programmed for CrossFit Bound:
1: Back Squat - 14.24%
2: Front Squat - 5.4%
3: Snatch - 3.97%
4: Deadlift - 3.53%
5: Shoulder Press - 3.49%
other - 69.37%
As we step into the new year, we're excited to celebrate our dedicated members in the Committed Club! This month, we’re kicking things off by recognizing Jeb, who achieved the highest number of class attendances in the gym.
To honor their hard work and commitment, the featured member will get to choose their reward: protein, creatine, or up to $40 in apparel. Additionally, each month, we’ll draw a random name from all Committed Club members to win this prize. Stay consistent, and you could be next!
Reminder: To ensure your attendance is tracked, make sure to sign in to every class or open gym session through the Wodify app. This applies to both regular memberships and open gym memberships. Every session counts toward your progress and eligibility for the Committed Club, so don’t miss out!
Bragging Board:
BAM: 6 Bar Musclups in a recent workout
Mary Turner: hit 9 Bar muscle ups in a recent workout
Jenni Pettit: hit 3 reps @ 225lb on her Deadlift
Jermaine Johnson completed the Lookout Mountain 18 miler this past weekend
New Member:
Welcome Elyssa Garner to the CFB family
Upcoming Seminars, Events, Schedule Changes for Xmas/New Year….
December 24th: Classes at 8 and 9 am
December 25th: Closed
December 26th: Classes at 8 and 9 am
December 31st: 8 & 9am only
January 1st: 9am only
2025 Calendar of Events (so far)
Nutrition Challenge -CrossFit Bound 28 Day Fat Loss Challenge begins January 6th
Habit Tracking Tools
Meal Planning Resources
Protein Ideas and How to hit your goals
Individual Protein Targets
Inbody Scans Before and After
Weekly Progress Tracking
Bring a Friend Week: January 20th - 25th
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this a inhouse competition this year. You can find any partner to compete with. We’ll do prizes for top 3 teams and have raffles in between.
Registration/Workouts uploaded soon
We are making this an in-house competition.
We will have a $35 entry fee per person.
We will have food, a bounce house and kids area, prizes ,etc
Elsie Enduro: February 22, 2025
Website/Registration HERE
There’s a $20 discount on black Friday!
CrossFit Open February 27-March 17
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Atlanta Ga April 26-27th
Website Registration HERE
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
Website / Registration HERE
Upcoming Birthdays:
-Matt Gray 12/26
-Dylan Porter 12/27
-Walter Davila 12/28
-Juan Alvarado 1/1
-Stephanie Willis 1/1
CrossFit Journal Article of the Week: Mental Toughness In CrossFit
by Stephane Rochet, CF Lvl-3
“…Mental toughness isn’t just a quality prized by athletes and professionals in challenging occupations. While we expect top athletes, fighters, first responders, and military personnel to be mentally tough, we all want to believe we possess this attribute in some measure.
But what exactly does it mean to be mentally tough? Does it mean we’re immune to fatigue, fear, pessimism, and loss of confidence? Not at all. Even the most mentally tough individuals among us experience these feelings and doubts. But they overcome them to perform well. The AI overview on Google defines mental toughness as “a personality trait that allows someone to perform consistently under pressure and stress.”
Attending CrossFit classes regularly makes you intimately familiar with this trait.
A CrossFit workout stresses athletes as they try their best to complete the required movements. Regular exposure to this training builds mental toughness as the athlete’s conditioning improves. What perhaps used to feel like mentally and physically challenging tasks no longer seem daunting. We can also boost our mental toughness by practicing specific mental skills while performing CrossFit workouts. By focusing on technique, using positive self-talk, staying present, and placing a high value on the results we expect, we can develop the mental toughness of a warrior that will help us in all areas of life…..”
Recipe of the Week:
Beef and Broccoli Stir Fry
Beef and Broccoli Stir-Fry
Servings: 4 | Prep Time: 10 minutes | Cook Time: 15 minutes
Ingredients
1 lb beef sirloin or flank steak, thinly sliced
2 cups broccoli florets
2 tbsp avocado oil or olive oil
1 small onion, sliced
3 cloves garlic, minced
1/4 cup soy sauce (or coconut aminos for a soy-free option)
1 tbsp sesame oil
1 tbsp rice vinegar
1/2 tsp ground ginger (or 1 tsp fresh grated ginger)
1 tsp sesame seeds (optional, for garnish)
Instructions
Prepare the Beef: Slice the beef into thin strips against the grain. Season with a pinch of salt and pepper.
Cook the Beef: Heat 1 tbsp of avocado oil in a large skillet or wok over high heat. Add the beef in batches and sear for 2-3 minutes per side until browned. Remove and set aside.
Stir-Fry Vegetables: Add the remaining 1 tbsp oil to the skillet. Toss in the onion, garlic, and broccoli. Stir-fry for 4-5 minutes until the broccoli is tender but still crisp.
Make the Sauce: In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and ginger.
Combine: Return the beef to the skillet with the vegetables. Pour the sauce over the mixture and toss everything to coat evenly. Cook for another 2-3 minutes to heat through.
Serve: Transfer to a serving dish and garnish with sesame seeds, if desired. Serve as-is or over cauliflower rice for a complete keto-friendly meal.
Nutritional Information (Per Serving):
Calories: ~310
Protein: ~28g
Fat: ~20g
Net Carbs: ~6g
