Bound Newsletter 4/30/23
Hero month has arrived. Over the next 31 days we will recognize a fallen Hero each day, by completing a workout that was created in honor of their passing.
“When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps.” - Confucius
This month your goal is to complete as many workouts as possible. Choose the hard workouts, the workouts that make you feel uncomfortable, the workouts that push you far outside your comfort zone. Workouts that force you to focus on making every rep perfect. So when, June 1st comes you will be proud of your effort and commitment.
To achieve this goal it will require 3 things on your apart:
1- Focus. You must make every rep perfect. Don’t get sloppy. These workouts are long and for a majority of you it’s not about the time it take, but the quality of reps within the workout.
2- Flexibility. You must be flexible within your workouts and ask your coach how to adjust movements/weights to fit your current fitness level or more importantly if you have any impingements or aches/pains - DO NOT PUSH THROUGH IT. Find a movement, substitution that allows you to be pain free.
3- Recovery. Following each workout you need to focus on one problem area to stretch, rehab, or strengthen.
-For bad shoulders - hanging from a pull-up bar for 2-3 minutes everyday or doing the crossover symmetry protocols for activation or strengthening.
-For hips, low back, knees - focus on foam rolling, stretching/romwod, or crossover symmetry activation protocols.
-Hydration - 1oz of water per kilo of body weight (ie: 200lbs requires 100oz of water a day; 150lbs requires 75oz of water a day)
-Nutrition - adequate amounts of protein to recover and repair muscles
-Sleep - getting a good nights sleep of 6-8 hours a night is the goal.
I look forward to seeing the progress all of our members make over the next 31 days!
This past week we tested our strength training from the past 7 weeks to see our progress. Below you find, not all PRs but the ones our members wrote on the whiteboard. Big shout our to coach Jacob McDougal for putting. together a awesome strength cycle for us!
- Colton H- 300lb Bench Press
- Austin Willis - 240lb Bench Press
- Riley - 130lb Bench; 165lb Power clean; 200lb Back Squat
-Savannah - 115lb Bench; 160lb Power Clean; 190lb Back Squat; 135lb Thruster
- Cody Porter - 225 Bench, 185lb Power clean; 165lb Thruster
- Dylan Porter - 255 Bench, 265lb Power clean; 225 thruster
- Casey Linch - 245lb bench, 245lb Power clean
- Mary Turner - 150lb Bench; 162 Power clean; 210 back squat, 145lb thruster
- Eric Harvey - 225lb power clean
- Jeb Buffington - 295 power clean; 255lb thruster
- Bianca - 125lb power clean; 160 back squat
- Ryan Keith - 205lb power clean
- Braelyn - 155lb power clean; 165lb back squat
- James - 195lb bench
- Jeremy Reardon - 205lb bench, 190 power clean
- Ruben - 265lb bench, 275lb power clean, 375lb back squat
- Julie Nagy - 135lb Bench, 145 thruster
- Hunter P - 345lb back squat, 255 thruster
- Jonathan Payton - 320 back squat
- Ryan Parsons - 315lb back squat and power clean
- Quentin - 375lb back squat
- Migual - 405lb Back Squat
- Ken W - 315lb back squat
- Jen Wells - 250lb back squat
- Jenni Busbee - 125lb bench, and first pull-ups
- Brittany H - 205lb Back Squat
- Seth - 315 back squat
- Milan - 305 back squat, 220lb power clean
- Brittany Schramm - 210 back squat
- Mia - 175lb power clean
Kids Class and Child Care:
We’ll unfortunately, our child care and kids class has come to a stop.
- SAs schedule is tough to keep for us and child care. She has a puppy at home and her job just does not allow the extra time to come up to the gym. With that being said, we must make some rules for children in the gym. If you bring your child to the gym, they must stay off the black mats. They can hang out in the front area or on the concrete behind the bikes but we cannot have kids running around the gym floor during workouts. Especially this month, the workouts can get crazy and we need our members to focus on there workouts not kids running around.
- I want to have a kids class, but it is tough to find a great coach for that program. I will be on the lookout and hope to bring that back soon.
Upcoming Schedule/Events:
Summer Shred starts Monday May 1st:
This will be a 6-week challenge just like the last one but with minor changes. Our goal is still to help motivate everyone to achieve their best results … with some competition, of course!
We will be using Macrostax again to provide custom nutrition plans for all of you.
This time along with the weekly challenges, you can accumulate points by completing daily actions. They range from something as simple as opening the app and logging a meal or workout to hitting all your Macro targets and logging body measurements each week.
Here are some quick facts you need to know:
Start date: May 1, 2023
Length: 6 weeks
Price: $100.00
Winners: Top 3 at the end of the Challenge
Prizes: TBA
You do not have to be a member to join our challenge if you are interested, drop us a DM or shoot us an email at info@birddogperformancenutrition.com to join now!
Bring a Friend Week is May 1st through the 6th
Hero Month Starts May 1st: Week 1 Workouts
Burson | C. Bedigian | Del | Carse | Emily | Glen
Affiliation Dues are $50; you can use your WheelPay app to pay those anytime in May. You must pay through WheelPay.
Hero Shirts are ordered and will be here shortly!!!
Memorial Day Murph and Tye Dye Tshirts
Monday, May 29th, we will complete Murph at 9 am, followed by food and refreshments until noon. We will create some tie-dye shirts with CrossFit Bound across the front. Let us know if you plan on attending and would like a t-shirt to tie dye.
CFJournal Article of the Week: Fallen But Never Forgotten by Russell Berger
To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.
Lt. Col. Peter Andrysiak, commander of the 20th Engineer Battalion from Fort Hood, has a unique understanding of just how important the CrossFit Hero workout can be as a memorial to the friends and family of the deceased. On Nov. 5, 2009, an Islamic terrorist gunned down four of Andrysiak’s soldiers at Fort Hood in an attack in which 13 were killed and 30 wounded. Andrysiak’s soldiers were members of Lumberjack CrossFit, a military affiliate in Fort Hood, Texas.
Teaming up with CrossFit Headquarters, Andrysiak set out to create a brutal test of fortitude to honor his men, a workout based on a template they had previously used as a readiness test for Lumberjack soldiers. It became known as the Lumberjack 20. One month after the attack at Fort Hood, the workout was posted, and in a simultaneous showing of support, the community raised over $50,000 for wounded warriors.
“My soldiers (friends of the fallen) really appreciate what the CF community did,” Andrysiak recalls. “We will do the Lumberjack 20 on 5 November this year, and the leadership in this organization will make it a tradition. Forever, these kids will remember the Lumberjack 20 and what it represents.”
What Andrysiak and CrossFit created was a way to immortalize the fallen and remind ourselves that even in their untimely deaths these fellow CrossFitters were committed to the safety and freedom of the rest of us. The Lumberjack workout gave the community a way to show its support and perhaps help ease the pain of a terrible tragedy. But Andrysiak also noted that the Lumberjack 20 played an important and often-undiscussed role for those with personal connections to the victims: assisting with the healing process and helping friends and family grieve.
Workouts of the Week:
Monday: Joseph Burson, Police officer
AMRAP25
6 Power Cleans 135/95
16 Wall Balls 20/14
21 Push Ups
*buy-in is a 1.5-mile run
*at the 25-minute mark, complete 235 single under for time
Tuesday: Carl Bedigian FDNY
For Time
500 meter Row
30 Power Snatches (95/65 lb)
500 meter Row
30 Power Snatches (95/65 lb)
500 meter Row
Wednesday: Del
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Thursday: Carse
21-18-15-12-9-6-3 reps of:
95/65 pound Squat clean
Double-unders
185/125 pound Deadlift
24/20" Box jump
*Begin each round with a 50 meter Bear crawl
Friday: Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
-Rest 2 minutes-
Saturday: Glenn
For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15-foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
BPs List:
Current Book: Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully
I have been waiting for Kelly to come out with a new book or material for a long time. This book has some applicable tests for us to try in the gym (one of them being a sit-to-stand from standing position without using your hands to touch the ground) with others focused on breathing, meditation, sleep, etc. If you are interested in reading this one as well you can find it on Amazon using the link below.
Built To Move
Next Book for those that want to join:
Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success
