Bound News Letter 1.29.2023
Why you should join the Nutrition Challenge….
Hugo Paul Friedrich Schulz was a German pharmacologist who discovered - through his work with yeast cells - that small doses of toxins have the opposite effect to large doses. Rudolf Arndt was a German psychiatrist who - through his work with animals - found that low doses of certain toxins stimulated growth and fertility. Combining their work, it was found:
”For every substance, small doses stimulate, moderate doses inhibit, large doses kill.” - Arndt-Schulz Rule, 1888
So instead of toxins, let’s use this rule to change our nutrition. To come into a challenge and make a drastic change, i.e., zero carbs for six weeks and all Protein. Is it doable - yes, but the likelihood of someone succeeding in the long term is almost nonexistent. But if we make small changes weekly to your habits, no matter how painful, throughout the challenge, you will find your thoughts, actions, and behavior with food change for the good.
It doesn’t matter if you are overweight or in shape, looking to lose fat, gain muscle, or increase performance. By joining this group, you will get a plan, accountability, and a chance to prove that you can commit, execute and succeed. Imagine how great you will feel six weeks from now, looking in the mirror, knowing you committed to the plan and gave yourself no excuses. I also want you to imagine looking in the mirror 6 weeks from now and not seeing a change, being stuck in the same body and mentality, and finding an excuse to comfort your failure.
Which one do you want to be? Regardless, if you join our challenge, make your own challenge to change for the good over the next six weeks!
Stay Strong Stay Courageous
Upcoming Schedule | Events
Couples Conquer 2023 - February 11th - Sign Up is Open for both Competitors and Volunteers. Follow link below
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. Programming starts this week in SugarWod under Bound Endurance.
Programming for the Helenback Series will be in the Bound Endurance Program on Tuesdays and Fridays.
Day 1 (Tuesday) - will be short sprints to distances up to 800m range. This will be mainly repeatable and measurable, used to improve runner mechanics, build strength for the uphill climbs, and understand your pacing.
Day 2 (Friday or Weekend) - This will be our long slow runs to build our capacity to cover those distances. These will range from 30-90 minutes of continuous running as a time trial or running for ‘x’ amount of time at a perfect pace. These could also include ruck/hikes to build our strength and endurance in our legs, perfect for Kennesaw mountain training sessions.
Journal Article of the Week - “Thomas DeLauer on Optimizing Metabolic Flexibility”
DeLauer defines metabolic flexibility as being able to utilize fats and carbohydrates effectively and efficiently, but also being able to switch between fuel sources quickly based on the body’s demands. Metabolic flexibility is something we are biologically built with, he explains, but it can still be optimized. Some of the biggest negative impacts on metabolic flexibility are overeating both fats and carbohydrates — especially those that are processed — sedentarism, and a lack of resistance training appropriately paired with metabolic conditioning.
Nutrition and exercise are key components in becoming more metabolically flexible. Utilizing a ketogenic diet, fasting, or other low-carbohydrate protocols can be effective, but they aren’t the only way to optimize metabolism. In fact, staying low carbohydrate too long can actually decrease metabolic flexibility, he explains. In this scenario, the athlete becomes efficient at using fat for fuel, but becomes inefficient at using carbohydrates. You don’t want to be a one-trick pony, warns DeLauer. One way to increase metabolic flexibility without long-term carbohydrate restriction is to train in a glycogen-depleted state. This could be accomplished by eating a low-carbohydrate dinner and training fasted in the morning. Athletes could also experiment with switching between low- and higher-carbohydrate diets, DeLauer explains. When working on improving endurance, a low-carbohydrate diet might be a perfect fit, while a higher-carbohydrate diet might be more appropriate when training at much higher intensities, strength training, or when increasing overall volume. It should be noted that these types of nutritional N=1 experiments should be performed by athletes who have a solid nutritional baseline.
CrossFit recommends eating meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. This alone can have dramatic impacts on health and performance. To optimize health and performance, athletes should keep intake to levels that support exercise and not body fat. Spending time eating quality foods in the right quantities is the best bang for your buck. Then athletes can start experimenting with partitioning macronutrients around workouts, fasting, and other nutritional tactics. ”
This Weeks Workouts
Monday - Strength: Bulgarian Split Squats + Pendlay Rows | Metcon: Double Unders + Single Arm Overhead Lunges
Tuesday - Strength: Single Arm Arnold Press + Strict Pullups | EMOM: Row + Wall Ball + Wall Walks
Wednesday - AMRAP: Bike + Bench Press + Box Jump + Deadlifts
Thursday - EMOM - Power Clean and Jerk | Accessory Work
Friday - Strength: Back Squat | AMRAP: DB Snatches + Burpee Pullups
Saturday - Partner Workout
Sunday - Barbell Club at 9am
BPs list:
David Goggins Never Finished Book
Ryan Humiston Youtube Channel
I was searching for educational videos and came across this guy’s channel. His content is spot on and resonates with me and how training programs should be with strength/hypertrophy focused. Ryans content is entertaining and informative. Now hes sarcasm and humor is geared more towards the male viewer - beware.
