Bound Newsletter 3.30.2025
Turning Mistakes into Success: Learn, Adapt, and Thrive
We all make mistakes. Whether in training, work, or personal growth, failure is inevitable. But what separates those who succeed from those who stay stuck is how they respond to those mistakes.
Learn from Your Mistakes
Instead of letting failure define you, use it as a tool for improvement. Ask yourself: What went wrong? What can I do differently next time? Growth happens when we analyze our missteps and adjust our approach.
This past weekend, we spent all weekend at the ballpark watching our sons play baseball. Chandler started the day at 9 AM, and then Carson had three games from 2 PM to 11 PM.
During the second game, Carson was having a great showing—pitching, hitting, and fielding. But in the last inning, the opposing team started to rally. A ground ball came his way, and unfortunately, he made an error that cost the team a couple of runs. While Carson’s mistake played a role in the outcome, there were many moments before and after that could have shifted the game in his team’s favor. The opposing team eventually tied the game, and after the final out, Carson was upset.
I took this as an opportunity to support him in owning his mistake. I reminded him that it was good to feel that sting—it meant he cared. But more importantly, that feeling could fuel his improvement. The lesson? There’s always another game, another play, another at-bat. Instead of dwelling on the past, focus on what’s next.
Adapt and Improve
Learning is only the first step—action is what truly creates change. Adjust your plan, refine your habits, and develop new strategies. If a training program didn’t yield results, tweak your approach. If a business decision fell flat, pivot. Success is built on consistent adaptation.
Create a New Environment for Success
Surround yourself with people who push you to be better. At CrossFit Bound, we believe in training alongside others who challenge us to improve, hold us accountable, and celebrate our victories. Just like in baseball, there’s always another rep, another WOD, another chance to get stronger.
Mistakes aren’t setbacks; they’re setups for growth. Embrace them, learn from them, and use them to create a foundation for future success. Keep moving forward, and success will follow.
New Free Trial Policy:
We now offer a Single Free Class for individuals interested in our services. If a person wishes to try more classes they can purchase a 3 class ($35) or 10 class pass ($180)
“Give $100 Get $100” is still our referral program. If you have a friend interested in trying our gym. Invite them in through the Free Trial Tab on our main website page and we’ll get them in!
Saturdays are no longer “community” workout days. These will count towards the free trial and your memberships.
Any questions please reach out to info@crossfitbound.com
Upcoming In-Affiliate Age Group Semifinals April 4-6
We’ve had 3 individuals qualify for the AGQ beginning this weekend: Jeb Buffington, Matt Link, and Ryan Allen
If you would like to judge or support in any way we’ll keep a schedule posted this upcoming week for the events.
We do volunteer judges. Right now we have 3 - you do have to have CF Lvl 1 Certification. The execution of these workouts have to be done perfectly to ensure no penalties for our athletes.
Jeb will be organizing this weekend. If you wish to help / support reach out to info@crossfitbound.com and we’ll get you connected.
Bragging Board:
Kalob A: hit a 335lb Hang Squat Clean
April Z: hit a 125lb Hang Squat clean
Welcome Ege Sen.
Fatih’s son came 6 weeks early. Ege and Mom are both doing great! Congratulations buddy
Grant Griffin teamed up with Logan Brown and Grants little brother with another guy from Sentinel Training and finished in 1st place this past weekend at the Crash Crescendo Competition. Tough field of competition.
Upcoming Birthdays / Anniversaries
-Brian Chambers March 30
-Jim Blackhall April 6
-Kelli Cox April 7
-Fatih Sen April 13
-April Zahcaris April 14
-Katherine Garey April 15
____________________________________
1-Year
-Kalob Apodaca April 2
-Hayden Venable. April 9
2-Year
-Antony Korah April 14
-Braelyn Barrett April 14
4-Year
-Brooklyn Shaw April 14
Upcoming Events / Schedule Changes /Etc
Age Group Online In-Affiliate Semi Finals: April 4-6 at CrossFit Bound
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
CF Journal Article of the Month: MASTERING CROSSFIT GYMNASTICS: HOW TO BUILD STRENGTH, STABILITY, AND CONFIDENCE
By Pamela Gagnon, CF-L2
How can you work on gymnastics skills so you can move toward going as prescribed on your workouts without it seeming so overwhelming?
WHERE TO BEGIN?
Let’s relate this question to the clean and jerk. When you began CrossFit, how did you learn the lifting portion? The coach probably handed you a PVC pipe and you began one position at a time. The shrug, the shrug and pull, the muscle clean, and so on. You learned the fundamentals, breaking down positions within a full skill, and understanding movement and technique before loading the barbell.
You can apply the same principle to gymnastics. The foundation for body-weight skills is the same, whether you are doing handstand push-ups or kipping pull-ups. We learn skills by mastering shapes, tension, flexibility, and strength.
Let’s take a look deeper into these four foundational key components.
1: Gymnastics Shapes:
The arch and hollow work together, as equal and opposite reactions, to create a lot of power in kipping, stability when inverted, and strength to move your body through space. The arch and hollow can help you understand how to create stability and power from core to extremity and also how to find tension in your body while moving through space.
2: Tension and Why You Need It
When you lose tension in your body, it doesn’t feel like a safe or powerful lifting position. The same applies as your body moves through space. What happens when you kick up to a handstand and your arms bend? It feels scary and like you might collapse on your head. But if you had sturdy arms and strong upper-back muscles to support you in your handstand, you would feel in control and safe. Tension is KEY!
3: Flexibility
Flexibility is simple; if you can’t get into the position, the skill will be much harder. It’s not to say you can’t perform handstand walking without mobile shoulders, but to compensate for lack of shoulder mobility, you will have to over-arch to balance. This will cause stress in your lower back, it will cause you to work harder, instead of smarter, and it skips over the foundation of all handstands, which is the ability to stack your skeletal system for balance. Therefore, flexibility is a crucial part of a skill.
4: Strength is King
Strict strength is crucial before adding a dynamic movement. When working on a squat snatch, you make sure you can overhead squat the weight before you catch it in a more dynamic skill. In gymnastics, strength is key to building skills properly and safely. When you add kipping to your skills, you are adding approximately three to five times your body weight. If you don’t have strict strength behind a kipping skill, you won’t be able to control the power coming through your skill, and this puts your ligaments under stress. This can be where kipping gets a bad rap, those who are performing it before laying the strength foundation.
Low-Fat Lean Ground Beef & Diced Sweet Potato Skillet Recipe:
Nutrition Estimate (Per Serving - Makes 4 Servings)
Calories: ~280
Protein: ~28g
Carbs: ~30g
Fat: ~6g
Ingredients
1 lb lean ground beef (93% lean or higher)
2 medium sweet potatoes, peeled and diced (about 2 cups)
1 small onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 tsp olive oil (or use cooking spray for lower fat)
1 tsp paprika
1/2 tsp cumin
1/2 tsp chili powder (optional for spice)
1/2 tsp salt (or to taste)
1/4 tsp black pepper
1/4 cup low-sodium beef broth (or water)
1 cup baby spinach (optional, for added greens)
Instructions
Cook the Sweet Potatoes:
Heat 1 tsp olive oil (or cooking spray) in a large skillet over medium heat.
Add diced sweet potatoes and cook for 5-7 minutes, stirring occasionally.
Pour in 1/4 cup beef broth and cover with a lid. Let steam for another 3-4 minutes until slightly tender.
Cook the Ground Beef:
Move sweet potatoes to the side of the skillet and add lean ground beef to the center.
Break it up with a spatula and cook until browned (about 5 minutes). Drain excess fat if necessary.
Add the Veggies & Spices:
Add onion, bell pepper, and garlic. Stir everything together.
Sprinkle with paprika, cumin, chili powder, salt, and pepper.
Cook for another 5-7 minutes, stirring occasionally, until veggies are tender and flavors meld together.
Final Touch:
Stir in baby spinach (if using) and cook for 1-2 minutes until wilted.
Taste and adjust seasoning as needed.
Serve & Enjoy:
Serve warm as a standalone dish or over cauliflower rice for extra volume with minimal calories.
Weekly Training Breakdown
