Bound News 8.15.2022

Bound Radio
Games Recap with Miles, Jimmy, and Brandon

This week, I was fortunate enough to sit down with both coaches, Jimmy and Miles, to discuss our thoughts on the 2022 CrossFit Games - the best/worst performances, thoughts on Bozs' 1st year of Programming for the CrossFit Games, and Miles's experiences as a spectator in Madison. This is a fun conversation with the occasional visit from Chandler, singing into the microphone. Good stuff here and to come.

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Bragging Board

Congratulations to Evan and Emily on their engagement!

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News. Events. Scheduling. Foundations

• Scarecrow for Downtown Kennesaw - Last year, Laura Rutland took it upon herself to make a scarecrow for downtown Kennesaw to represent CrossFit Bound. This year we want you to help. We will be announcing days and times for folks to come up to the gym and create the scarecrows to place downtown.
• October 29th - CrossFit Bound is hosting a USAW sanctioned weightlifting event. More details to be announced. This will be the perfect opportunity for you to try something different. If you have never competed on a platform, it is an awesome experience.
• Foundations Classes - We are continuing to see growth in our foundations class. This is a great way for your friends to go from the couch to CrossFit. 8 classes over one month focusing on the nine fundamental skills. Each class starts with 10-15 minutes of classroom instruction, then 10-15 minutes of a skill/movement of the day, then a 10-15 minute or less workout. Contact info@crossfitbound.com to reserve your spot.
• Kids Classes - Our kid's classes are Wednesday from 5:15 to 6:30 pm, and Saturdays from 10-10:45 am. Emily Waldrep will be leading those classes. We are currently doing a Groupon special for one month for $56 or 2 months for $125. If you or your friends/family want to come, try a week free. Please contact info@brandon-phillips
• Jason Callis Last Week Coaching Mornings - As the early risers in our gym know, last week, Coach Jason coached his last early morning sessions Monday. He will continue to coach the Wednesday afternoon classes moving forward. Jason has been a core coach of Bounds for a long time. I am grateful to have a coach with a big heart and passion for fitness.

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Upcoming Workouts

• Monday - Strength/Front Squat + Monostructural Intervals with Row, Run, Bike
• Tuesday - Barbell Skill Work / Push Jerk + Gymnastics Metcon
• Wednesday - Strength / Bench Press + 'Jackie'
• Thursday - Skill Work / Bar Muscle Up + Partner Style AMRAP w/ Bar Muscle Ups, Burpees, Double Unders, and Row
• Friday - Strength / Deadlift + Metcon (Tabata Intervals) Gymnastics + Weightlifting
• Saturday - Long Duration Workout of running, wall balls, toes to bar. *you can partner up or go solo

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Journal Article of the Week -
Stand Before your walk: gymnastics foundations

"Strength is required with proper form in gymnastics, and proper form is required to demonstrate body control. These two components allow for growth in any skill performed.” - Jeff Tucker.

"When we require a baseline of prerequisite strength for body-weight movement and capacity in strict requirements, we create a culture of excellence within our boxes. We show our athletes that we care about where they are months and years down the road. Of course we want measurable time improvements, but we care more about long-term success than about moving with random form simply to compete or beat a clock. As the title of this series states, we need to learn to stand before we walk...."

Stand Before your walk: gymnastics foundations

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Stay Strong, Stay Courageous
- Brandon Phillips