Bound News 5.1.22
"Most people never change their minds....they just die" - Elon Musk
This week we begin Hero Month. It's a special month, one that I personally look forward to every year. It's an opportunity for you to push yourself outside of your comfort zone. We often place self-limitations in all areas of our lives, especially the physical - particularly CrossFit or training for something like a marathon. We all have friends that immediately say "I can't do that" or "you're going to hurt yourself." For many of you the first time you completed Hero Month or maybe just a Hero Workout you thought "I can't do this." But once you complete one hero workout, then another, and another; your narrative changes to "this really ain't that bad." What if I told you there is a specific reason for that and it starts in your brain and your brain's perception of fatigue.
In a book by A. Mosso in the 19th century, he stated that "Our brains perception of the fatigue increase(es) more rapidly than the amount of work done saves us from the injury which lesser sensibility would involve for the organism." Essentially saying that the sensation of fatigue or getting tired is our brain's way to protect the body from harm and maintain homeostasis (comfort). Later, Professor Timothy Noakes went further in describing this phenomenon by something I've mentioned before the Central Governer Theory. Where Professor Noakes states "The brain uses the symptoms of fatigue as key regulators to ensure that the exercise is completed before harm develops. These sensations of fatigue are unique to each individual and are illusionary since their generation is largely independent of the real biological state of the athlete at the time they develop. The model predicts that attempts to understand fatigue and to explain superior human athletic performance purely on the basis of the body's known physiological and metabolic responses to exercise must fail since subconscious and conscious mental decisions made by winners and losers, in both training and competition, are the ultimate determinants of both fatigue and athletic performance."
In the end, what Professor Noakes describes in his findings is that an athlete or exercise enthusiast is only able to achieve what he/she has experienced in training/life. This means that if you only rode an assault bike at a 50% effort every day at a slow pace for 10 minutes and then I asked you to sprint 20 calories as fast as possible, it's going to be very uncomfortable and painful the first time you do that. But if you do that every day for a month. By the end, your body will have adapted - your legs will develop a better system at flushing lactic acid, your lungs will be able to deliver more oxygen to your muscles, and your brain will now perceive LESS pain than before.
Hero Month is an opportunity to grow and expand your experiences. Push yourself, but be smart. Scale the weights, find a partner for challenging workouts to split the reps and load, and scale the movements. If you have an injury or discomfort in a particular movement pattern don't do that movement that causes pain or discomfort. Our coaches are here to help improve your quality of life. Be humble but be determined to complete each workout. The Rx or scale button does not matter. What matters is when you complete the workout you are satisfied with your personal effort.
Bragging Board
- Jussara Vincent has lost up to 40lbs!!!
- Miguel Chavez - 477.5 Pr
- Eric Harvey - 9:25 Mile Pr, 205 pc, 205 bench, 325 DL
- Kyle Rice - 355 squat, 245 bench, 470 DL
- Meghan Krull - 125 bench, 285 Deadlift
- Ryan Kesinger - 275 PC
- Jenni - 85 bench
- Jamie Spratlin - 8:42 mile *accidentally
- Glenn - 255 squat; 205 bench; 335 DL
- Mary Lil - 165 PC
- Stacey K - 80 PC
- Riley P - 260 DL; 115 Bench; 195 squat
- Britt G - 190 pc; 320 DL
- Alex Cory - 135 pc; 105 bench
- Julie Nagy - 150 bench; 270 Squat
- Amber B - 145 pc, 110 bench, 245 DL
- Isabella Lidalen - 175 squat
- Natalie Taylor - 115 PC, 150 squat, 95 bench press, 210 deadlift
- Holly Schuler - 125 pc
2022 Age Group Quarterfinals Athletes
This past weekend we finished up the quarterfinals section of the CrossFit Games. We had several athletes qualify but only a couple chose to participate.
- Jimmy Nixon (40-44yr) finished in 303rd place in the world. Impressive and I look forward to seeing how Jimmy does in the 45-year-old division next year.
- Paul Duhaime is a remote client I program for (his sister maggie as well) and one of the nicest young men I have had the privilege to work with. He finished 115th in the teen division. An improvement of 22 spots from last year. Congratulations on a performance well deserved.
Class Changes coming in May
- Beginning May 3rd our Tuesday and Thursday Bound Build Classes will go back to our regular CrossFit class.
- Beginning May 7th on Saturday we will be canceling the 8 am class. 10am CrossFit only.
Fit Kids Class officially Starting!!!
- On May 21st we will be holding a FREE kids class for anyone that wants to participate. Emily Waldrep will be our Head Fit Kids Coach. The class will begin on June 7th officially with classes held at 9 am. So you and your child can get a great start to your day with a workout. *Please email info@crossfitbound.com if you are interested in attending the class on Saturday, May 21st.
Bound Radio Episode 27
Jimmy and Brandon sit down and discuss Jimmy's experience with the Age Group Qualifiers this past weekend and Jimmy asks Brandon what his experiences have been over the past 9 years as an affiliate owner. The ups and downs, pros and cons, and life takeaways.
Article of the Week - What is Fitness
- This is the original article written by Greg Glassman explaining the definition of fitness. This was a revolutionary approach to measuring and defining what fitness is. Great read.
HERO Workouts planned for this week
- Glen
- Jay
- Severin
- DT
- Moon
- Pat
BPs List (what I’m reading, listening to, and thoughts)
- I'm still reading the BluePrint by Ross Edgley. What I read of particular interest this week was about sleep. We all know it's important but scientists came to the conclusion that "sleep is an important component of homeostasis, vital for our survival, and sleep disorders are associated with significant behavioral and health consequences."
*So just a reminder as we sleep: muscles, tendons, and ligaments repair and regrow; neurotransmitters - the chemical signals in the brain - are replenished to keep us motivated, focused, and functioning; and hormones like human growth hormone (HGH) begin to naturally peak. In other words, sleep, get off the phone, turn off the tv and get that deep good sleep!
- The 2022 No Rep CrossFit Games - for many of you, you probably don't care. But, for those that started with the sport of CrossFit way back when (ie 10+ years ago) we tried to hold ourselves to a high standard when it comes to movement. It was a sense of pride to be known as the person with the best squat, muscle-ups, snatch, etc. But today everything is about speed and performance and somewhere the standards that many of us try to uphold. Has been diminished by coaches trying to teach only squat to just parallel to save .0003 seconds on the clock (this is a fact by one of the biggest coaching groups out there). We have always been taught that a full Range of Motion is key to overall fitness (and performance). A guy named Andrew Hiller has come on the scene as the Batman of CrossFit to call out the organization Crossfit and its top athletes for not holding a standard. My biggest takeaway is what Andrews preaches in all his videos - It's not personal, just BE BETTER!
- Tim Noakes TED TALK - Prof. Tim Noakes is a co-founder and executive director of the Sports Science Institute of SA. He is an author, respected academic and A1 rated scientist and has long been acknowledged as an expert in the field of sports and the science of physical exercise. Tim is a Director of UCT/MRC Research Unit for Exercise Science and Sports Medicine (ESSM). In this talk from TEDxCapeTownED, he lays out the importance of belief in exceptional achievement, and points to the role of the coach in fostering that belief. He leaves a challenge with educators to see their role as creating belief in their students.
- Xero Shoes - recently I've been having issues specifically with my left foot, ankle, knee, and hip. I'm always trying to find ways to better myself and relieve discomfort without the "s" word (surgery). I noticed Christian Schramm wearing Vivo barefoot shoes and after speaking with him about his experiences, I figured why not give it a try. After a week I can admit specific muscles in my foot, calf, and surrounding my knee are 'awake' and active more than usual. Hopefully, between the shoes, my stretches, and my toe separators I can fix this issue with my left leg. I'll keep you updated.
Stay Strong Stay Courageous
Brandon Phillips