Bound News 8.1.2022
"Normal People Will Accomplish Normal Things....." - Louie Simmons
"Why be average?" is what I usually said to my students or clients, after they gave me five reasons why they should not do a certain exercise, drill, or anything they felt was unnecessary, they would say, "So and So doesn't do that." My usual response became, "That's why they don't win." In those days, my only goal was to develop athletes and students to become the best person they could become. As I was trying to accomplish my personal goals in rugby or at the CrossFit Games.
Today I look at life, personal expectations, and goals much differently. I can sympathize with the parents, hardworking professionals, business owners, and the like when they say they don't have the time due to obligations or they're not motivated. I understand the reasons (or excuses) are true, unlike before. But I also know you can be more. I don't want you to live a normal life; I hope when you look back at what you are doing now, not only are you proud of your effort, but you are proud of who you are becoming.
I want you to accomplish great things in life, I want you to be above the norm. I've said it before, and I'll say it again you are someone's hero; someone in your circle looks to you for motivation, answers, and guidance on how they should live their life. Don't take that for granted. Keep working hard and becoming who you are meant to be - a leader.
Bragging Board
- Meghan Krull - 180lb Front Squat *you will be missed; good luck at UGA!!!!
- Taylor Snyder - 275lb Snatch (at body weight)
- Zach Helton - 265lb Power Clean
- Ryan P - 260lb Front Squat
- Victor S - 225lb Bench Press
- Curtis A - 270lb Push Press
- Glenn - 345lb Deadlift
- Jenni - 235lb Deadlift!!! *Huge PR
- Matt Wills - 365lb Deadlift
- Ashlyn - 265lb DL
- Michelle Blanco - 215lb DL
- Jake Peteerse - 545x2 Deadlift (yea for two reps beltless)
- Riley P - 270lb DL and 85lb Shoulder Press
- Jussara - 245lb DL (from 185!!!!)
- Standford Grey - 460lb Deadlift (big boy weight)
- Mary - 100lb Strict Press
- Allison Cavendar - 200lb Deadlift
Upcoming Events | Class Schedule Changes
- Kids Classes are moving to Wednesdays from 5:15 to 6 pm and Saturdays from 10-10:45 am
- If you have a child or have friends who may be interested, we are doing 1-week free with the kid's class. Please email info@crossfitbound.com before coming in. The cost is $99 a month.
- Foundations Classes start this week.
- Classes meet M/W from 6:30-7:30 pm, and T/Th from 6:30-7:30 am. This will be set up to educate on our methods and training, teach proper movement, create good nutritional habits, and get members ready for our classes.
- If you know someone interested, we still have openings available. We are doing this class for $100! But they have to sign up and reserve their spots early. Email info@crossfitbound.com to get registered.
- CrossFit Games Watch Party at CrossFit Bound sponsored by The Phoenix on August 7th from 12-3 pm
- We will have food, games, and of course, a workout. We will choose one individual and one team workout to complete at the gym. *picked the day before once we see the workouts.
New Strength Cycle Begins Monday, August 1st!
CrossFit Bound recently tested our maxes on five lifts - Power Clean, Front Squat, Bench Press, Deadlift, and Strict Press. Why? These five movements are a great test for overall physical strength. I recently had several clients reach out and ask why these five and not the back squat, fully clean, or snatch. We'll see several reasons the clean and snatch have several limitations when it comes to each athlete. Ideally, yes, these would be in there but with classes and the general public - flexibility, mobility, and stability are not where they should be, and the chance of injury can increase exponentially if an individual is pushing their limits maxing out. The Back Squat is a great indicator of strength, but I feel the front squat is a better test of whole body squatting, especially when it comes to loading in the frontal plane and core strength required to lift a heavy weight. The back squat we can manipulate to lift more; you can do a low bar squat or change your back angle to fight through a heavyweight. In the front squat, you have to stay consistent, strong in the core, and have a strong foundation in the legs.
The next question is, where should I be or what should I be working towards in relation to these lifts? Here's my personal take on where you should be
*Level 1
- master the mechanics and full range of motion in each lift
*Level 2
- 35-50% Body weight on the Press
- 50-75% of body weight on the Power Clean and Bench Press
- 75% of Body weight on Front Squat
- Body weight on Deadlift
*Level 3
- 50% Body weight on Press
- 75% Body weight on Power Clean and Bench Press
- Body Weight on Front Squat
- 1.5x Body Weight on Deadlift
*Level 4
- 75% Body Weight on Press
- Body Weight on Power Clean and Bench Press
- 1.5x Body Weight on Front Squat
- Double Body weight on a Deadlift
*Level 5
- Body Weight Press
- 1.25-1.5x Body Weight on Power Clean and Bench Press
- 2x Body Weight on Front Squat
- 2.5x Body Weight on Deadlift
Important to Know for the next 12 week's Cycle:
- use your Training Max to find working percentages.
- you deadlifted 200lbs. You will use 180lbs to find your 60,65,70,75,80% working sets on week 1.
- Yes, these lifts will be very light the first week, but we are working up every week on weight. It will get tough and heavy
- How to approach Max Effort Lifts.
- We will do a drop set at your starting weight for max effort for these first three microcycles. Using a deadlift from above 60% of 180 is 108, so we use 110lbs and go up to 145lbs (80% of Training max). From there, we will drop back down to 110lbs and complete as many reps as possible. You should go until you have 1-2 reps in the tank, NOT ABSOLUTE FAILURE.
- We will be lifting on M, W, and F *if you miss a day, speak to the coach; if no other class is going on in the back, you can make up those lifts.
CrossFit Journal Article of the Week
Overweight for most of her life, Angie Virden used food to cope with stress as an adult.
Virden reached a turning point when she realized she was unable to keep up with her young son when he wanted to play. She called CrossFit Double Barrel in San Marcos, California, and made a commitment to change her life and improve her health.
“This time, I decided that the path I was gonna take had to be different in order for me to succeed,” Virden says.
It’s been two years since she started CrossFit, and Virden, now 37, is happier and healthier. She’s also setting a positive example for her young son.
“I am truly living the life that I deserve, that I want,” she says. “I’m pretty much fearless about anything, and I know that I can do anything I want in life.”
Upcoming Workouts:
- Monday - Power Clean + Strict Pull Up Work / Short AMRAP of wall ball and Double Unders.
- Tuesday - Long EMOM of Row + TTB + Bike + Devil Press
- Wednesday - Front Squat + Tempo Push Ups / INGRID (power snatch + Burpee)
- Thursday - Long Partner Workout with Strict Gymnastics + Row Workout
- Friday - Bench Press + Gorilla Rows / Deadlift + Wall Walk + Run Workout
- Saturday - Team Workout Saturday w Shoulder to Overhead, Double Unders, Bike Calories, and Bar Muscle Ups
Have a great week! Train Hard, Be Better
Brandon Phillips