Bound News 10.09.2022
Testing Week - What to Expect
This week we are testing our maxes on the Power Clean, Bench Press, Front Squat, Press, and Deadlift.
How should you approach these maxes?
Beginners: If you are new to the gym and haven't been doing lifts consistently over the past 12+ weeks. Your goal is to find a moderate to heavy weight completed at Tempo 12X1 *the coach can go into detail over this.
Intermediate: You have been hitting your percentages and completing your lifts with technical proficiency. Today you can go for a new 1RM. The goal is to hit a small PR of 5-10lbs keeping perfect technique. You should not have to pause during the lift to complete. The strain should be an 8-9 on the RPE (rate of perceived exertion 1-easy to 10-hardest effort of your life).
Advanced: For each lift and day if you are feeling great go for a PR. You should warm up quickly through lighter weights focusing on speed through the ascending portions of the lifts with control eccentric loading. As the weights increase, your speed should increase, and effort put forth into the lift.
Remember the newer you are to training or strength training in general the bigger the PRs. The longer you have been training the smaller the PRs. Be humble and stay in your lane for each lift. Make a goal and go for it.
Be sure to record each lift and if you miss a lift but want to make it up, speak to the coach of the class. We'll make adjustments for you in the back area to hit the lifts. May have to double up on a day or two this week.
Lastly, if you PR. WRITE IT ON THE WHITEBOARD. Let's celebrate your effort and success!
Bragging Board:
- Scott Lang- finished in 2nd Place in the Masters 50+ division in the Tactical Shooting Competition recently....
"CrossFit has helped me go from 12th place to 2nd in about 8 months. On to a National Event in Meridian, Mississippi February 18-19!"
New Members:
- Lauren Miller
- Jonathan Wikse
- Sheri Lee
Schedule | Events | Competitions
- October 29th Lifting Competition at CrossFit Bound. The Saturday Workout will be relocated.
- Bound Burn class meets Tuesday/Thursday from 10-10:30 am. The class is entirely FREE this month. Check it out either in person or on SugarWod App.
CrossFit Article of The Week:
"Make Every Calorie Count: Dialing in Nutrition and Exercise" by Tyler Hass
"Training and nutrition are the two most powerful mechanisms for improving human health, but they exert their influence from opposite directions. Diet supplies energy and is the source of the body’s structural components. Exercise consumes energy and actually breaks down the body in various ways. Our muscles, tendons, and even bones are damaged during exercise, but they grow back stronger in response to stress. These adaptations, not the stress, are what we’re chasing when we exercise..."
Workouts of the Week: Testing Week!
- Monday: Power Clean | Snatch + Clean and Jerk + Dubs
- Tuesday: Front Squat | row + Strict Cindy
- Wednesday: Bench Press | Partner Workout with sprint intervals
- Thursday: Deadlift | Girl Wod of the Week - Nancy *Running + overhead Squats
- Friday: Press | Burpee + Sprint + Burpees Intervals :)
- Saturday: Partner wod with Deadlift - Wall Walks - Rowing
It's Halloween. Hope you are your family are enjoying the nice weather and scary movies!
Stay Strong Stay Courageous,
Brandon Phillips
