Bound News Letter 1.22.2023
When you become disciplined, you don’t have time for that bullshit. Your insecurities become alarm bells reminding you that doing your chores or homework to the utmost of your ability and putting in extra time on the job or in the gym are requirements for a life well-lived.-David Goggins
Check out class photos from 4 pm class from 1.13.2023 below
Two lessons from this week in the gym:
Weightlifting and movement is universal.
We have had a visitor from Turkey in the gym for the past two months Emre Sahin. Emre's home CrossFit gym in Turkey is quite large compared to many around our area. While Miles and I were working out together, Emre was lifting in the back one day, and I noticed that he was struggling with technique and load. I had other plans before coaching the evening classes, but as many of you know, I could not allow someone to lift poorly in our gym. Unfortunately, there is quite a large language barrier between us, so through some demonstration and a lot of finger-pointing and head-nodding. He hit a PR lift on his snatch. It was a pretty cool experience; through CrossFit and the positions we teach on a daily/weekly basis, we overcame the language barrier and communicated through the exercise for a new PR!
Integrity.
During the noon class, I watched one of the athletes, Logan, do his pushups. I encouraged him to show integrity for the movement, and I said this loud enough for everyone to hear in the gym. This is becoming an increasingly discussed issue in CrossFit gyms worldwide and has been for a long time. Every gym has one athlete who makes everything perfect with little intensity, while you have the other who goes balls to the wall from the start and only hits a few reps to the standard range of motion. Regardless we should hold ourselves to a high standard during our workouts. Not everyone can do a perfect overhead squat, but we can meet the movement standard within our capabilities or scale to a movement we are capable of.
Over the years, those who hold themselves to a high standard in the gym usually meet or exceed those standards outside the gym. I encourage you to look within yourselves this week, in and out of the gym and find weaknesses or areas in which you may lack discipline or want to improve. Write a list of ways to improve yourself and dedicate yourself daily to that list for the next week.
Bragging Board:
Emre Sahin - PR Snatch
Riley Padgett - on completing a workout with heavy squat cleans she had no idea she could do.
Laura Rutland - 3 Strict Pullups!
Upcoming Schedule | Events
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. We will have a Running Program starting February specifically for this event, only two days a week to coincide with our daily workouts in the gym.
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 3: Breaking down the couplet, triplet, amrap, chipper, etc with Dave Castro”
This Weeks Workouts
Monday - 1k Row repeats with a Open OG Workout sprinkled in with some strict L-Pullups+Box Jump Overs
Tuesday - Front Squat + DB Strict Press | EMOM with KB Swings, Burpees, and Goblet Squats
Wednesday - Partner Workout for Max Bike Calories with Deadlifts and RMUs
Thursday - Split Jerk Work | Run + TTB + HSPU
Friday - Tabata Work: Row - Jumping Split Squats + Supine Barbell Row + Ring Dip + GHD Situps
Saturday - Abbate = Run + Clean and Jerk + Run + Clean and Jerk + Run
Sunday - Barbell Club at 9am
BPs list:
David Goggins Never Finished Book
