Bound News 5.9.2022
S.A.I.D Principle - "Specific Adaption to Imposed Demands"
A study conducted in 1980 by Robert Hickson "Interference of strength development by simultaneously training for strength and endurance" set out to determine how individuals adapt to a combination of strength and endurance training as compared to the adaptations produced by either strength or endurance training separately. There were three exercise groups: a strength group (S) that exercised 30–40 min·day−1, 5 days·week−1, an endurance group (E) that exercised 40 min·day−1, 6 days·week−1; and an S and E group that performed the same daily exercise regimens as the S and E groups. After 10 weeks of training, VO2 max increased approx. 25% when measured during bicycle exercise and 20% when measured during treadmill exercise in both E, and S and E groups. No increase in VO2 max was observed in the S group. There was a consistent rate of development of leg-strength by the S group throughout the training, whereas the E group did not show any appreciable gains in strength. The rate of strength improvement by the S and E group was similar to the S group for the first 7 weeks of training, but subsequently leveled off and declined during the 9th and 10th weeks. These findings demonstrate that simultaneously training for S and E will result in a reduced capacity to develop strength, but will not affect the magnitude of increase in VO2 max.
I wanted to share this study with you cause, after the first week of Hero Month, we have seen this play out before our very eyes. From our seasoned veterans to our new members. The SAID principle is why we train CrossFit - Functional movements performed at high intensities across broad time and modal domains. We train to be capable in every aspect of physical movement, not just one thing. After setting PRs last week in our CFB Total and then turning around and putting in over 5 miles of running the next (5K run for most of you), just goes to show how capable we are. We want our body to adapt to strength training, we want our body to be able to run for long distances, we want to be able to move objects and our body efficiently through space and chase perfection in every rep whether light or heavy or bodyweight. I hope you are happy with your training and the direction you are going. I hope you are developing confidence in yourself to experience new stimuli. That's how we change our bodies and minds to adapt and change, is through new experiences and training methods.
Bragging Board
- All of you. The first week of May is tough and all of us have shown up. I don't think many people realize how special Thursday 5k was. When I opened the leaderboard and saw how many people showed up and ran (bike or rowed) for that distance. I was blown away. Besides the number of PRs last Friday that could have been the proudest moment for our members. Many people train for weeks and months for a 5k. We randomly programmed it on a Thursday after pullups and pushups. That's special!
**If you do PR a workout, please post on the whiteboard, I want to share your success. Every success is worth celebrating no matter how small you think it is, your success will motivate someone else around you.
Class Changes in May
- Remember we no longer do the Bound Build Program at 6:30 am on T/Th. That is now a regular Class workout.
Fit Kids Class on May 21st!!!
– 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 on Tuesday and Thursdays. 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.
Barbells and Brews Class
- Beginning June 3rd, every Friday at 5 pm we will have a barbells and brews class. This class will focus on Snatch or Clean and Jerk each week. You will spend 30-40 minutes working on the movement specifically using the full movements themselves primarily, followed by special accessory work to drive home technique and a full range of motion.
Gymnastics Course for June
- Ready to improve your Handstand Position, Pushups, and Walking? Use the QR code below to reserve your spot for a 4-week course that is going to meet Thursdays from 6:15-7 pm. The cost is only $75 for members and $125 for non-members. If you have any questions email info@crossfitbound.com
Upcoming Workouts:
- Will Lindsay
- Gallant
- Lee
- Jerry
- The Sevens
- Havana
Journal Article of the Week
Nutrition: Avoiding Metabolic Derangement by Greg Glassman
"We write here today in 2003 gloating. Gloating, because it
is our perception that we (CrossFit Affiliates) are decisively winning the diet
war. In the public square, the realization that carbs, not
fat, make you sick and fat is spreading rapidly. Spreading
like truth unobstructed. The position that carbohydrate is
essentially toxic at common consumption levels was a truth
suppressed by political and industrial corruption of science
and journalism. Suppressing truth is like holding a beach
ball underwater; it takes constant work against a tireless
resistance. They have slipped and our position sits like the
beach ball on top of the water, where everyone can see it...."
*click on the article title to read the entire article
BPs List (what I’m reading, listening to, and thoughts)
- Begin Your Day with Courage - Above Inspiration video puts together Dr. Charles Stanley and Joyce Meyer giving words of encouragement and strength. I've been listening to this every morning to get my day started.
- Wod Science (Instagram) - I have no idea how or why I have not found this Instagram page until recently. If you are into the 'science' behind training, adaptations, and results coming about through physical exercise - this Instagram page is for you!
- About to finally finish Blueprint (it's a long book and time has been crazy short) - Once I finish I plan on giving a full recap. In particular to how we program a year's macrocycle for Crossfit Bound and our members. Hopefully, you'll have a better understanding of how we train.
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Next book, would anyone be interested in joining or starting back up our Book Club and choosing a new book to read every 3 months or so as a gym? email info@crossfitbound.com if you would to and if you have any ideas on the books.
Stay Strong Stay Courageous
Brandon Phillips