Bound News 8.21.2022
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” Henry Rollins
Training for many people is just exercise; honestly, that's all. But for some of us, it's more. It's our home away from home; it's our peace. For me, I can't just train to train. My mind doesn't allow that. There's always something I can be doing - between family, business, or hobbies; I could be sending out one more email, there's always another problem to solve, there's always something trying to grab my attention. So training for me has to be hard. My lungs need to be screaming for air, and at that moment, I'm not thinking of the ten problems that need to be fixed right then. I'm focused on the now. I'm in the moment. That's where I find my peace; that's why I train.
Ask yourself why you enjoy training. What's your why behind it? Cause on the days you don't feel good, you'll find a way to get it done. Like Henry Rollins, the iron is his best friend - the iron never lies, never leaves, and is always there to help you be better.
Bragging Board
- Logan Brown qualified for the Big Orange Brawl in Nashville, Tennessee. He took 6th place in the online qualifiers among the top Exercises in the US. Logan will be competing against the top CrossFitters soon; if you see him wish him luck. He's been training hard over the last 18 months.I am looking forward to seeing what he achieves this next season.
- Zach Helton Graduated from Kennesaw State University recently!
New Members
- Olga Golovin
- Benyx Garcia
- Sharod and Kayla Ledell
- Paul Watson
- Jeff Dauby
- Eli and Kristi Laughlin
Upcoming Events/ Schedule Changes / Classes
- On October 29th, we are hosting a USAW Olympic Lifting meet. This is our first time hosting one. We are super excited. If you have not ever competed in one - you should! A great way to step out of your comfort zone and put the hard work from the gym - on a platform to showcase. More details coming soon.
- Foundations Class - our foundation's program is continuing to progress and improve. We are now going to accept new clients at any point. We have adjusted the curriculum so that all newcomers can jump right in and still get the education, teaching, and coaching to start a successful journey into CrossFit.
- Fit Kids Class - We offer a special Groupon for our kid's program that meets on Wednesday from 5:15-6 pm and Saturdays from 10-10:45 am. Below you will find a link. Please share with friends or family that may be interested. * 1-month membership for $56 or 2 months for $125
Journal Article of the Week
Assistance for Body Weight Exercises by Greg Glassman
This article is very interesting. I'm not saying we can allow the same strategies Coach Glassman chose to work on gymnastics due to time, resources, and class size. It can be something we do in open gym times with the supervision of a coach as it requires creativity, time, and spotters to achieve. The main goal for this is for many of you to see that scalability for all movements is possible.
"This month we explore additional assistance strategies
that broaden both the pool of athletes able to participate
in basic bodyweight exercises and the number of
bodyweight exercises.
We’ll show how not only the pullup and dip, but also
the muscle-up, rope climb, iron cross, and handstand
push-up can be worked by anyone.
Additionally, we’ll present strategies by which the front
lever, planche, maltese cross, inverted cross, elevator,
and ring handstand pushup can be practiced by athletes
more capable yet still far from strong enough for these
classics...." - Greg Glassman
Workouts This Week
*This week, we are doing more EMOMs to help with class management and test some workouts
- Monday: Strength - Shoulder Press | Girl Workout of the Week: Angie
- Tuesday: Skill - Snatch | EMOM15 of Step over, Bike, Power Snatch
- Wednesday: Strength - Power Clean | E5MOM15 of Rowing, Bar Facing Burpees, and DB Thrusters
- Thursday: Skill Work - Handstand Position | EMOM20 of Double Unders + Rope Climbs; Pullups + Wall Balls
- Friday: Strength - Front Squat | E2MOM20 of Biking and Running
- Saturday: EMOM40 of 6 different movements with 2 rest period
BP's List:
- Nasal Breathing and Zone 2 Aerobic training has become a hot topic recently in the CrossFit World. The topic of nasal breathing and its advantages has been around for a long time. Below you will find an article that goes into detail but keeps the science simple. We all can use this in our current training, especially during our mono-structural or aerobic days (hence this upcoming Friday).
- IG account - Brian McKenzie (CrossFit Endurance guy Pre -Hinshaw) breaks down the Bohr Effect in a quick :60s video
- How Bad Do You Want It - Motivational Video
*I don't know why but this video popped up on my youtube feed. I used to watch this every day before training for my competition days. Enjoy!
Train hard, stay strong, stay courageous
- Brandon Phillips