Bound Newsletter 12.12.2022
Lift For A Gift ‘23
This past Saturday was awesome. Thank you to everyone who donated to the Toys For Tots at the Lift For a Gift event. Had some personal bests in the snatch and clean and jerk, and many were right at their previous bests. After speaking with Coach Miles and others, it wasn’t just the weight lifted but how much our technique has improved over the past seven weeks that stood out the most.
This upcoming week we are testing our Back Squat and Push Press. Look forward to seeing how these improve as well!
Bragging Board:
Kyle Rice - Back squat 360x2
Heidi R - Back Squat 165x2; Clean and Jerk 80lbs
Glenn - Back Squat 270x2
Stanford G - Back Squat 335x2
Fatih - Back Squat 155x2
Jen W - Back Squat 225x2
Savannah - Back Squat 155x2
Jenni B - Back Squat 200x2
Lee Crase - PRd his 40 min EMOM :)
*i’ll catch up on the snatch and clean/jerks next week
Upcoming Schedule | Events
December 23rd - No 5 pm class
December 24th, 25th - closed
December 26th - 9 and 10 am Class only
News Years Eve - 10 am
New years day - no barbell
Couples Conquer 2023 - Sign Up is Open for both Competitors and Volunteers. Follow link 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 - Greg Glassman: The World’s Most Vexing Problem
“We sit collectively in unique possession of an elegant solution to the world’s most vexing problem. And it may be so elegant that it’s optimal,” Glassman says.
This Weeks Workouts
Monday - Candy | Accessory Work
Tuesday - Strength: Back Squat 1RM | Mono + DB Work Intervals
Wednesday - Holleyman on the Bike with a Partner
Thursday - Snatch + Ring Muscle Up + Thruster | Accessory Work
Friday - Strength: Push Press 1RM | Tabata Circuit of Machines + Body Weight
Satuday - AMRAP25 *run-box lunge-pullup-clean
What to Expect Moving into the New Year?
10 Weeks until the Open. 8 Weeks out is when we start pushing the gas pedal down, preparing for the open. The next two weeks will be a transition from our strength/gymnastics prep programming toward our Open Prep. What entails Open Prep?
We will have traditional CrossFit with couplets, triplets, and chippers in AMRAPs, 21/15/9s. Throwing in short and long workouts. You will see 1-3 high-intensity workouts weekly, with 1-2 in the 20-40 minute range to build endurance. We will also focus on Accessory work/post wod instead of absolute strength before workouts. These could be our traditional 1-3 body-building exercises or more advanced gymnastic movements or emoms with incremental weight/rep increase to build our capacity when fatigued (like what happens in the open).
I’m excited to see how we keep progressing into the new year.
BPs list:
*Straight up this week, I was lazy. Didn’t get as much accomplished with my reading or podcasts as I usually do. But I did get to watch some Christmas movies with the family. I’ve seen Polar Express a handful of times, but this scene hit differently this year for some reason.
What is the one thing you want to believe in this season??? For this young boy, it was Santa.
For some of us, we want to believe in ourselves and what we are capable of. We all have a particular task appointed to us. Imagine if you found your “bell” and believed. What could you accomplish?
Hope you are having a great holiday,
-Brandon
