Bound News Letter 1.15.2023
Mental toughness and resilience fade if they aren’t used consistently. I say it all the time: you are either getting better, or you’re getting worse. You’re not staying the same. - David Goggins
What are you going to do today to get better? As Goggins preaches, we are either getting better or worse daily. Our families, jobs, friends, and culture pull us in as many directions as possible and distract us from self-improvement. Our workouts are designed to challenge and push you towards a fitter individual, but becoming a better person is the ultimate purpose. Throughout the year, we program for different areas concerning strength, skill, and work capacity. Still, the most important improvement should come between the ears in the form of confidence in yourself. You have to be your biggest fan and supporter. You have to know you can accomplish more in life; through the work, you put into improving yourself physically and mentally in the gym.
Be strong Be Courageous is what we preach and live by.
Bragging Board:
Savannah - 85lb Hang Snatch *close to the triple digits
Glenn - 75lb Hang Snatch *improving that mobility
Upcoming Schedule | Events
Martin Luther King Day Schedule - Regular Schedule
Couples Conquer 2023 - February 11th - Sign Up is Open for both Competitors and Volunteers. Follow link below
January - 40-mile Dog Walk Challenge for St. Judes Hospital. Follow the link below for details.
Bring a Friend Week - February 6th-10th
Bring one or more of your friends in for a free week of training at CrossFit Bound.
Remember our referral program - Give $100, Get $100 for every friend you bring in!
6-Week Nutrition Challenge - January 30th through March 10th
Time to take control of the food we use to fuel our bodies.
$100 to enter - we will have prizes for the top performers throughout this challenge. More details coming soon
April - Helenback 5k, Half Marathon, Marathon. Link/details below.
PAWS for St Jude - 40 Mile Walk Challenge
Sign up through St Judes Facebook Page Below to receive all the details for the challenge and register for a Free Bandana!
Journal Article of the Week - “Programming Part 2: The Movements with Dave Castro”
In Part 1 of his lecture on programming (i.e., putting together effective CrossFit training and workouts) in last month's video article, Dave Castro explained the proper application of the principles of variety and intensity, two out of three of the foundational pillars of CrossFit programming. This month he covers the third, functional movement.
The key identifier of what we consider functional movements is that they move large loads over long distances quickly. Exercises that meet this criterion provide the meat of CrossFit workouts you program.
These movements can be typed into three broad categories: weight lifting (external object control) gymnastics (i.e. body control movements, including the all-important air squat and other calisthenics) monostructural exercise (running, rowing, cycling, swimming, stair climbing, etc.)
Dave and the audience work through what belongs in each of these categories and why. They also touch on scaled-up variations of some of the common moves that should not be forgotten when you program for more fit and sophisticated populations. Next month's excerpt from the lecture explains the usefulness of the three categories of movement both for programming individual CrossFit workouts and for fostering the development of athletes over time.
This Weeks Workouts
Monday - MGW: Run + RMU + Squat Cleans
Tuesday - Work Capacity Day: Row + Burpee Box Jump Over + Bike
Wednesday - Weightlifting: Power Snatch + Snatch Pulls + DB Bench / Upper Body Pump Circuit
Thursday - EMOM Day: Dumbbell DT + GHDS + Pullups + DUBS + Toes To Bar
Friday - Interval Work: FS + Bike & KB Swings + DB Burpee Devil Press
Saturday - Hero Wod: DVB - Run + Wall Balls + Rope Climbs
Sunday - Barbell Club at 9am
BPs list:
Chris Hemsworth and Ross Edgley go for a cold Swim in Limitless
Cold water therapy is becoming the new hot topic in the fitness community and I’m sure you’ve seen a fitness influencer jumping into a cold tank at some point over the past year.
Chris Hemsworth goes with Ross to get ‘wintered’ in sub arctic waters. The show limitless follows Hemsworth quest for longevity in life, not just fitness.
Cold water therapy has tremendous benefits for us physically, mentally and spiritually (if you have done it - you know it can turn into a religious experience :)
Check out this quick 3 minute video or watch the whole thing on Disney+
Goggins on the JRE Podcast
David Goggins Never Finished Book
