Bound Newsletter 1.14.2023
All the PRs this week!
I would say there’s more that were not written on the board.
Bragging Board:
Hannah Spratlin - 100m Free PR *QUALIFIED FOR STATE CHAMPIONSHIPS Kennesaw Mountain High School
Casey Linch - 5lb Strict Press + 10lb Push Press + 260lb Power Clean
Ashton Phillips - PR on Grace | 325lb Bench Press
Dylan Porter - 240lb Push Press | 375 Back Squat | 315 Bench Press | 295lb Power Clean
Miguel - 175lb Strict Press | 275lb Bench Press | 275lb Power Clean
Sarah B - 10lb. Push Press PR | 185lb Power Clean | 140lb Bench Press
Fatih - 110lb Strict Press | 155lb Bench Press | 155lb Power Clean
Curt Ayers - 1:56 PR on Grace
Britt Schramm - 5lb Strict Press PR
Riley P - 5lb Strict Press | 15lb Push Press | 205lb Back Squat | 15lb Bench Press | 1lb Power clean
Jonathan Primo - 345lb Back Squat | 255lb Bench Press | 245lb Power Clean
Seth Murray - 320lb Back Squat | 245lb Bench Press | 215lb Power Clean
Chrissy Murray - 205lb Back Squat
Jeremy Reardon - 175lb Power Clean
Brooklyn - 115lb Power Clean 5mths Post pardum
Lee Crase - 275lb Bench Press
Dylan Dejesus - 440lb Back Squat
Matt Shuster - 395lb Back Squat
Jenni B - 95lb Strict Press | 130lb Push Press | 135lb Bench | 150lb Power Clean
Amber B - 95lb Strict Press | 130lb Push Press | 171lb Power Clean | 120lb Bench
Kate Davis - 240lb Back Squat
Alain Nicolett - 285lb Back Squat
Logan Hawkins - 180lb Strict Press
Mary Turner - Grace PR by :53 seconds | 165lb Power Clean | 150lb Bench Press | 40lb Strict Pullup | 5lb Strict Press
Eric Harvey - 205lb Bench Press
Austin Willis - 245lb Bench Press | 235lb Power Clean
Seth Hamlin - 255lb Bench Press
Sydney - 135lb Power Clean PR
I know we have more PRs not mentioned and my apologies if I missed your name and lift. Congratulations to everybody for putting in the work.
Upcoming Events/Schedule/Coaches Calendar:
February 10th - Marathon row Event for Love Organization
Teams of 4 (2 females / 2 males) - $240 per team
February 23-25 - Elsi Enduro Last man standing running event in Ringgold Ga
February 29th - The Open Starts
March 1-7-14 will be the Friday Night Light Events
March 23rd - Barbell Collective Lifting Competition hosted by CrossFit Bound
*Saturday Class will be moved to a location TBD
April 27th - Bound Brawl Team Competition
Regular schedule for Martin Luther King Day.
We are starting to use GO-WOD in place of ROMWOD. I know we still have a few members who use ROMWOD daily. I believe we need to make a change to something more specific to each individual. ROMWOD has been the same stretches over the years and hasn’t created much variety since we started. With GO-WOD will plug in our daily movements and a customized warm-up protocol will be created for you for that day. So for those of you with specific areas of concern, this can help by prioritizing your valuable time.
If you want to be added to CrossFit Bound GoWod account to follow and use for pre/post wod stretching thats specific to you and the workout of the day. Email info@crossfitbound.com to let us know and we’ll add you to the gyms platform.
With GOWOD you can enjoy several benefits:
⚙️ Every day, the GOWOD app creates a mobility protocol for you, tailored to the movements of the WOD and your mobility weaknesses! You can do this at home before coming to the gym or directly on-site while waiting for the class to start.
📈 Your coaches can access your mobility score via a dedicated platform, thereby identifying your weak points to optimize their coaching!
If you are interested in subscribing to GOWOD Premium features, which will allow you to mobilize in a 100% personalized manner, get in touch with the staff! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription! 🤩
📲 Download the GOWOD app from the stores if you want to test it! ✅
CrossFit Journal Article of the Week: What CrossFit Is To Me by Mike Giardina
“CrossFit gyms, positioned as premier healthcare consultancies, have a unique opportunity to transcend traditional training methods and utilize exercise as a powerful platform for enhancing both physical and mental well-being. In the realm of coaching, a holistic approach goes beyond the mere instruction of movements; it involves guiding individuals through a transformative journey that encompasses not only physical fitness but also mental health.
The symbiotic relationship between physical and mental health is a cornerstone of effective coaching. Coaches can emphasize that exercise is not solely about physical performance; it’s a holistic practice that also nurtures the mind and spirit. Here’s how CrossFit coaches can integrate the physical and mental benefits of exercise into their guidance….
Mind-Body Connection
Stress Management
Social Interaction
Self Efficacy
Mood Enhancement
Goal-Setting and Achievement
Continuous Learning
Health
Member and physical therapist, Kristen Humphries, recently took a position with Onward Atlanta. Onward Atlanta is a one-stop performance physical therapy clinic for active individuals wanting to get out of pain and improve their physical performance. Our physical therapists approach their care with a fitness-forward approach and hands-on treatment. Our mission is to expedite the process of eliminating pain and maximizing performance for the active individual. You deserve a different experience than what the medical system is currently providing. You've chosen to prioritize your health and we've chosen to ensure your success. Rushed appointments are replaced with detailed assessments, skilled treatments, and uninterrupted 1-on-1 sessions.
Offerings:
Dry needling
Spinal manipulation
Cupping
Exercise Prescription
Running Analysis
Movement Analysis
Want to book a session with Kristen follow this —> link
Want to see more about Ownard follow this —> link
This Week’s Workouts:
Monday: Partner workout with Rowing + Shuttle Runs + Partner Wheelbarrow/HSW
Tuesday: H-ancy - 5RFT 400m Run + 21 Pullups + 12 Overhead Squats
Wednesday: Deadlifts + Dips + Box Push
Thursday: Chipper - Bike + RMU + P. Sn + TTB + BJO
Friday: Single Arm Lunge + row + DB S2O + row + Single Arm Lunge
Saturday: Team Wod Day
