Bound Newsletter 8.4.2024
Logan Brown you will be missed.
We wish you the best in your graduate assistantship in Charlottesville, NC and your pursuit of excellence in the sport of CrossFit with Sentinel Training.
In the Disney series The Mandalorian, the phrase "This Is the Way" symbolizes the code of traditions and ideals that Mandalorians uphold for a lifetime. In CrossFit, we have a similar code of tradition, encapsulated in Greg Glassman's "Fitness in 100 Words":
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
By adhering to these principles, not only will you become healthier, but you will also enhance your quality of life over time. Movement and nutrition are medicine; everything you put into your body, both physically and mentally, influences your fitness journey. This approach isn't about achieving new personal records in lifting or endurance. Glassman emphasized eating well, training holistically, moving daily, having fun, and being creative. He encouraged breaking free from conventional gym routines, trying new things, and creating new experiences. He understood that the human body is a resilient organism designed to adapt and overcome challenges.
We're not aiming to lift the heaviest weights in the world, run the fastest, or be the best athletes globally. Our goal is to become the best versions of ourselves. Applying these principles to our daily training fosters self-confidence and self-reliance.
Take, for example, the workout "Karen," which involves completing 150 wall balls. From the outside, it may not seem daunting, but those who have done it know the struggle. At 90 reps in, you might feel like quitting. But you break it down, setting a plan: "Let's do six sets of 10." As you reach 130 reps, ten at a time becomes too much, so you shift to sets of five. By 145 reps, your legs are burning, your heart rate is sky-high, and you finish with five singles. That's self-reliance. It's an experience many people rarely encounter. We choose this path. We choose this way.
Last week was perhaps one of the greatest weeks of PRs in Bound history. Seriously, I don’t remember a testing week that saw as many PRs from a group of individuals with such diverse backgrounds. When you see the young teenagers to the 60+ years old in the gym all setting PRs in different lifts speaks volumes to the effort and dedication each one of you put in this summer. Also, speaks volumes to the 2x day a week strength progressions we used coupling with the CrossFit Methods. Below you will find a list of the PRs (the list is long!):
Matt Schuster: P. Snatch 175; Front Squat 325; S. Press 157
Sydney Hightower: Clean and Jerk 150; bench 125
Sydney Bova: Clean and Jerk 130; Bench 95
Kyle Rice: B. Squat 375; F. Squat 305
Casey Linch: Bench 255; F. Squat 305; PCJ 225; 165lb P. Snatch; 275lb F. Squat
Dylan Porter: 275lb Jerk; 315 F. Squat; 195 P. Sn
Cody Porter: 185lb PCJ; 200lb Power Clean; 225lb F. Squat; 140lb P. Snatch; 140lb S. Press
Laura Rutland: 130lb B. Squat *post surgery; 105lb PR PCJ
Matt Grey: 285 F. Squat; 305lb B. Squat; 235lb Bench
Jonathan Primo: 345lb B. Squat; 255lb Bench; 305lb F. Squat, 160lb S. Press
Emily F.: 225lb B. Squat
Raquel: 135lb B. Squat; 120lb F. Squat; 70lb P. Sn; 85lb S. Press; First Rope Climb and Toes To Bar!
Hannah Spratlin: completed her first Pistol
Hunter Palmer: 22x UB TTB; 26x SHSPU
Kalob A. - 340lb Bench
Julie Chambers: 145lb PCJ, 145lb Bench, 215lb B. Squat, 205lb F. Squat, 105lb S. Press
Dylan Dejesus - 450lb B. Squat, 405lb F. Squat
Brittany Marshall aka BAM: 140lb PCJ; 185lb B. Squat; 110lb Bench
Alex Falcon: 125lb PCJ; 175lb B. Squat, 125lb Bench
Trevor Maloney: 315lb PCJ
Ruben: 275lb PCJ
Katie: 160lb Bench
Melanie: 145lb PCJ; 185lb B. Squat, 145lb Bench
Jesus mundo: 345lb B. Squat; 225lb Bench
Ken W: 325lb B. Squat, 275lb F. Squat
Jenni Pettit: 145lb PCJ, First Strict Chin Up, 110lb P. Snatch, 275lb F. Squat
Bekah: 105lb PCJ, 175lb B. Squat, 115lb Bench
Emily C: 140lb PCJ; 155lb B. Squat; 110lb Bench
Walter: 165lb PCJ; 225lb B. Squat; 185lb Bench
Kate: 135lb Bench
DJ: 215lb PCJ; 260lb B. Squat; 235lb B. Squat
Hannah W: First Rope Climb!
Kyle: First Rope climb
Daisy Hess: First Rope Climbs
Jeb Buffington: 225lb P. Snatch; 185lb S. Press
Kalie: 115lb P. Snatch; 200lb F. Squat
Kailey M: 65lb P. Sn; 105lb F. Squat; 150lb B. Squat
Mary Lubbers: 20lb PR on P. Snatch, 35lb PR on S. Press; 25lb PR PCJ
Ashton Huppert: 210lb PCJ
Hayden: completed his first ring muscle up
Brooklyn Shaw: First Ring muscle up since baby!
Cody Cobb: 245lb PCJ; 455lb B. Squat; 20 double unders!
Sydney Cobb: 85lb PCJ
Harsh: 125lb PCJ, 195lb B. Squat, 165lb B. Squat, 105lb P. Snatch, 175lb F. Squat
Jamie Spratlin: 155lb F. Squat
Brian Chambers: 295lb F. Squat; 155lb P. Snatch
Ryan Boone: 205lb F. Squat
New Members:
Melanie Hirschler has returned to Bound. We are excited to have her positive energy and big smile.
Emma Dalton has joined us for open gym. She’s a rower at UNC, so if you see someone rowing hard in the back may want to watch to get some pointers.
Upcoming Birthdays:
Jeb Buffington - August 4th
Dylan Dejesus - August 5th
Hunter Palmer - August 8th
Announcements/Schedule/Events:
Run Club will meet Wednesday at Swift Cantrell at 6:30pm.
CrossFit Games begins August 8th through the 11th this weekend!
The Adaptive CrossFit Games begins September 18-22. Be sure to put your name down for a Made Strong Shirt to support Jen Wells competing this year!
Beach Brawl 2024 Fall - 9/27 thru 9/29
Blue Ridge 15/30/50k trail run - October 5th, 2024
Barbell Collective Weightlifting Competition at CrossFit Bound - October 26th
CrossFit Journal Article of the Week:
CROSSFIT DOESN'T APOLOGIZE (ABOUT NUTRITION), AND NEITHER SHOULD YOU
When it comes to nutrition, getting quality right is only one part of the equation. Quantity and macronutrient ratios matter a lot and are often the part of our nutrition recommendation that gets missed: “Keep intake to levels that will support exercise but not body fat.” This is a hard and fast rule. No excuses. No apologies.
Fall Strength Surge 20 rep Back Squat program Break Down
Weekly Training Video Breakdown Coming Monday!
