Bound Newsletter 12.18.2022
Today we say goodbye to our good friend Kelsey P. She is moving to Texas to be closer to family. We all wish you the very best.
Bragging Board:
Jenni B - 130lb CJ & 210 Back Squat
Riley P - 125lb PP & 190 Back Squat
Amber B - 215lb Back Squat
Meg W - 165lb Push Press
Brandon Brooks - 175lb Push press
Glenn - 185lb Push Press; 280lb Back Squat
Mary - 105lb Snatch; 200lb Back Squat; C&J 145lb; Push Press 145lb
Ryan P - 305lb Push Press
Savannah - 1st Muscle Up! 125lb Push Press; 195lb Back Squat
Heidi - 185lb Back Squat; 105lb Push Press
Jussara - 210lb Back Squat, 125lb Push Press; 185lbx2 Back squat; 3x kipping pullups; 500m Run Non-Stop!!!!
Matt Garrison - 475lb Back Squat; 265lb. Push Press
Stampy - 365lb Back Squat
Jonathan Wilkes - 305lb Back Squat
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!
Helenback 5k - half marathon - marathon in Helen Ga
Saturday April 22, 2023
Journal Article of the Week - Greg Glassman: Technique Part 1
“Glassman elaborates further on the relationship between technique and functional movement, power, and fitness. Technique, he explains--like its cousin’s mechanics, form, and style--is not at odds with intensity but is, in fact essential to maximizing power and thus fitness. Proper technique is the mechanism by which potential human energy and strength are translated into real work capacity.”
This Weeks Workouts
Monday - Strength - Bench Press + Deadlift alt EMOM20 5x @ 75-80% | Team 2K Row
Tuesday - 12 Days of Christmas Workout (come in early and warm up) *time cap 40 minutes, so scale appropriately to finish the workout.
Wednesday - Tabata Intervals into an AMRAP Triplet
Thursday - Bear Complexes and Rowing
Friday - Body Weight Movements + Wall Balls
Saturday/Sunday - Closed for Christmas
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 week will transition from our strength/gymnastics prep programming to our Open Prep. What entails Open Prep?
We will have traditional CrossFit with couplets, triplets, and chippers in AMRAPs, 21/15/9s. We are 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:
The Volcano: Rescue from Whakaari on Netflix - Documentary following the 2019 eruption and stories from survivors with actual footage of the eruption from ground zero. Excellent documentary showing the importance of human connection.
Carnivoremd2.0 - Paul Saladino is an MD who has dedicated his life to helping people improve their health through nutrition, not medication. Paul has a great way of breaking down complex ideas into simple and easy implementations to improve your health through the carnivore diet. What I find great about Paul is that he’s not full Keto like most “carnivore diet(es).” He consumes 225-275 grams of carbs daily from fruits and vegetables. Follow the link below to see his bluelight telephone hack to improve night sleeping below.
