Bound Newsletter 2.16.2025
How did the results stack up?
The five tests we completed last week covered a broad spectrum of fitness, including a Bench Press + Pull-Up test, a 15-Rep Max Clean and Jerk, an Air Squat + Ring Muscle-Up combo, a Deadlift + Handstand Push-Up workout, and a metabolic conditioning piece featuring an 800m run, thrusters, and strict pull-ups. Personally, I enjoyed these tests and believe they provided a legitimate assessment of fitness.
I also believe that CrossFit, both as a sport and from a programming perspective, has evolved significantly since its early days in 2003. While its foundation remains rooted in the idea of "constantly varied functional movements performed at relatively high intensity" to improve work capacity across broad time and modal domains, the application of this principle has shifted over time.
One word from that definition stands out: "relatively." It’s often overlooked—or completely ignored—by many CrossFit athletes. "Relatively" means in relation, comparison, or proportion to something else. This does not mean every day should be a max-effort workout. Not every session should feel like an all-out sprint. Some days are meant for lifting heavy, others for building aerobic capacity, and others for developing skills.
Everyone is on a different path in their personal fitness journey—some more advanced than others. But in the end, we all share a common goal: to look better, feel better, and move better. By doing so, we shift our overall health from sickness to wellness to true fitness, improving body composition, blood work, hormone levels, and overall quality of life.
I mention all of this because I’m incredibly proud of our community. You show up, put in the work, and commit the time to improving yourselves. I’m grateful to be a part of this journey, but it’s our collective community that helps us all grow, improve, and thrive. Supporting each other daily is how we get better—together.
Below, we’re covering the results from this past week, including the number of PRs achieved. If I missed any, I apologize—let me know, and I’ll make sure to highlight them next week!
Test 1: Bench Press + Pull Up
Cole Scott with a 250lb Bench Press + 50 Pull Ups (20 Points)
Ryan Allen with a 255lb Bench Press + 42 Pull Ups (12 Points)
Luke Mayben with a 255lb Bench Press + 51 Pull Ups (12 Points)
Nick White with a 255lb Bench Press + 45 Pull Ups (12 Points)
Mary Turner with a 150lb Bench Press + 21 Pull ups (20 points)
Test 2: 15 Rep Max Clean and Jerk
Katie Allen with 96lbs (8 Points)
Natalie Gordon with 80lbs (4 Points)
Ryan Allen with 165lbs (12 points)
Jeb Buffington with 165lb (12 points)
Test 3: Air Squat + Ring Muscle Ups
Nick White with a score of 16 on Air Squats + 26 Ring Muscle Ups (12 points)
Cole Scott with a score of 16 on Air Squats + 21 Ring Muscle Ups (8 points)
Micheal Jamorksi with a score of 12 Air Squats + 20 Ring Muscle Ups (4 Points)
Matt Schuster with a score of 17 Air Squats + 16 Ring Muscle Ups (4 points)
Test 4: Deadlift + HSPU
Katie Allen with a score of 255lb Deadlift + 22 HSPU (12 Points)
Mary Turner with a score of 265lb Deadlift + 15 HSPU (8 Points)
Kalob Apodaca with a deadlift of 615lbs + 20 HSPU (16 Points)
Dylan Dejesus with a deadlift of 585lbs + 12 HSPU (12 Points)
Luke Mayben with a deadlifts of 3345lbs + 25 HSPU (12 Points)
Test 5: Metcon 800m Run + 21x Thrusters + 21x L-Sit Pullups
Michael Jamorski with a blistering time of 5:56 (4 points)
Bragging Board:
-Sergio DL PR of 315lb
-Laura Rutland Deadlift of 210lbs + 140lb Bench Press
-Hannah Spratlin Deadlift of 180lbs
-Katherine Garey Deadlift of 235 *heaviest since surgery
-Mary Turner Deadlift of 265lb
-BAM Deadlift of 285lb + 115lb Bench Press
-Jenni Pettit Deadlift of 245lb + 140lb Bench PResss
-Alain Nicolet Deadlift of 355lb
-Brian Lawler Deadlift of 335lb + 225lb Bench press
-Ryan Allen Deadlift of 445lb + 255lb Bench Press
-Ryan Boone Deadlift of 325lb + 260ln Bench Presss
-Sheri Kindred Deadlift of 170lbs!
-Faye Small Deadlift of 175lb
-Katie Allen Deadlift of 255lb + 165lb Bench Press
-Jim Blackhall Deadlift of 235lb
-Dylan Dejesus Deadlift of 585lb & 315lb Bench Press
-Jennifer Valenti Deadlift of 175lb
-Hayden Venable Deadlift of 390lb
-Dylan Porter Deadlift of 500lbs
-Chris Mench Deadlift of 525lb
-Natalie Gordon Deadlift of 205lbs + 130lb Bench Press
-Brittany Karneol Deadlift of 255lbs
-Kalob Apodaca Deadlift of 615lbs + 355lb Clean
-Casey Linch Deadlift of 395lb
-Fatih Sen Deadlift of 315lb + 160lb Bench Press
-Amber Buettner Deadlift of 265lbs
-Antony Korah Deadlift of 225lbs + 145lb Bench Press
-Erin Brock Bench Press of 100lbs
-Jen Wells Bench Press of 125lbs
-Hannah Woodman Bench Press of 100lbs
-Melanie Venable Bench Press 130lbs
-FeFe 165lb Bench Press
-Santez Kindred 265lb Bench Press
-Francis Rivera with his first Bar Muscle Ups
*and we had so many more.
Welcome New Members:
Elaine Rojas-Dunbar
Upcoming Birthdays:
Micheal Demperio - Feb 17
Savannah Haygood - Feb 17
Jenni Pettit - Feb 17
Jennifer Hughes - Feb 19
Ryan Allen - Feb 21
Faye Smalle - Feb 25
Upcoming Anniversaries
1-year Memberships:
-Alex Falcon March 9
-Luke Mayben March 15
-Kailey McCarty March 15
4-Year Membership
- Brian Chambers - Feb 22
2025 Calendar of Events:
Elsie Enduro: February 22, 2025
Website/Registration HERE
CrossFit Open February 27-March 17
Be sure to Register.
We’ll be hosting FNL on February 28th, March 7th, March 14th
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Atlanta Ga April 26-27th
Website Registration HERE
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
Website / Registration HERE
CrossFit Journal Article of the Week: Why Am I So Sore?
by Stephane Rochet CFL3
“Muscle soreness is a crucial part of the CrossFit training process. Initially, when we start, we experience soreness every day, making simple tasks like climbing stairs a challenge. However, as we progress, this soreness becomes less frequent. Yet we know certain workouts like Karen (150 wall-ball shots for time), Barbara, Angie, or Cindy, will leave us sore for the next couple of days if we push ourselves.
In the 2008 CrossFit Journal article “Muscle Damage and Soreness: An Overview,” Tony Webster delved into the subject of muscle soreness, providing answers to questions that often plague CrossFit enthusiasts: why do we get sore, can we prevent it, and what should we do when we’re really sore? This information — still pertinent today — is a valuable resource for a new generation of CrossFit athletes asking, “Why am I so sore?”
Understanding delayed onset muscle soreness (DOMS) is key to comprehending the science behind muscle soreness. It’s the soreness we experience a couple of days after a workout, appearing about eight hours after exercise and peaking 24-48 hours later.
We’ve all felt the tenderness of muscles to the touch and muscle stiffness characteristic of DOMS. The prevalent theory is that eccentric muscle actions cause DOMS. The eccentric portion of a movement is the “lowering” phase, such as sitting in the squat or bringing the bar back down to the shoulders in the press. This eccentric action, more than anything, is what causes damage to the microstructure of muscle fibers. In turn, the body initiates an inflammatory response to repair the damaged fibers, resulting in soreness.
While muscle soreness may be uncomfortable, it’s a sign of productive muscle breakdown, repair, and adaptation. This cycle is one of the key processes that enable us to build muscle and strength. As we adapt, similar workouts will not cause the same degree of soreness as they did the first time.
For the CrossFit athlete, the constant variance of movements, reps, loads, and sets performed at high intensity is the perfect recipe for repeated muscle damage and adaptation. This is one reason we rarely plateau in CrossFit; we’re constantly adapting to the stimulus. A side benefit to soreness is that it can help us fine-tune our movement technique. For example, if only our quads get sore from squats and lunges or only our lower back from deadlifts, it’s a sign we need to modify our technique so we use our glutes and hamstrings more…”
Garlic Butter Chicken with Creamed Spinach & Mushrooms
Macros (Per Serving)
Protein: ~45g
Carbs: ~6g
Fat: ~25g
This high-protein, low-carb meal is packed with flavor and nutrients while keeping carbs minimal.
Ingredients (Serves 2)
For the Chicken:
2 boneless, skinless chicken breasts (about 6-8 oz each)
1 tbsp olive oil
1 tbsp butter
3 cloves garlic, minced
½ tsp paprika
½ tsp salt
½ tsp black pepper
½ tsp dried oregano
For the Creamed Spinach & Mushrooms:
1 tbsp butter
1 cup mushrooms, sliced
3 cups fresh spinach
¼ cup heavy cream
¼ cup grated Parmesan cheese
½ tsp salt
½ tsp black pepper
¼ tsp red pepper flakes (optional)
Instructions
Prepare the Chicken
Heat olive oil and butter in a skillet over medium heat.
Season chicken breasts with paprika, salt, pepper, and oregano.
Add chicken to the pan and cook for about 5-6 minutes per side until golden brown and cooked through (internal temp: 165°F).
Add garlic in the last minute of cooking, stirring it around the pan.
Remove chicken from the skillet and set aside.
Make the Creamed Spinach & Mushrooms
In the same skillet, melt 1 tbsp butter over medium heat.
Add mushrooms and cook for 3-4 minutes until softened.
Add spinach and cook until wilted.
Pour in heavy cream and stir in Parmesan cheese.
Season with salt, pepper, and red pepper flakes (if using). Cook for another 2 minutes until the sauce thickens slightly.
Combine & Serve
Place the chicken back in the skillet, spooning the creamed spinach and mushrooms over the top.
Serve hot and enjoy!
