Bound News 9.4.2022
Acceptance
When the spent sun throws up its rays on clouds
And goes down burning into the gulf below,
No voice in nature is heard to cry aloud
At what has happened? Birds at least must know
It is the change to darkness in the sky.
Murmuring something quiet in her breast,
One bird begins to close a faded eye;
Or overtaken too far from his nest,
Hurrying low above the grove, some waif
Swoops just in time to his remembered tree.
At most, he thinks or twitters softly, 'Safe!
Now let the night be dark for all of me.
Let the night be too dark for me to see
Into the future. Let what will be, be.'
- Robert Frost
Accept where you are in life. Be thankful for the opportunities you have today. Strive to improve yourself and those around you. Have hope for your future and let what will be, be! We don't have control of those around us, but we can control our thoughts and actions.
Bragging Board
- Dylan and his wife Ashleey Dejesus are expecting there first child! I hope this baby can keep a straight back when deadlifting :)
Upcoming Events | Schedule Changes | Classes | Courses
- Labor Day - 9 and 10 am only classes
- Foundations Courses meet 6:30 am on T/Th. We have spots open for the 6:30 pm. If you know someone interested in getting started email info@crossfitbound.com with name and contact info and we'll reach out:)
- Kids Fit classes are meeting Wednesday from 5:15 to 6pm and Saturday from 10-10:45 am with coach Emily Waldrep. Email info@crossfitbound.com to reserve your spot in class.
- We have a NEW Class led by Coach Tricia W and Jessica Phillips. Focused on developing glutes and abs. Class will start in October. More details will be coming soon.
Journal Article of the Week
The CrossFit Gymnastic Course Handbook - PDF
Below you will find the CF Gymnastics Handbook. This handbook gives the fundamentals and how to build to what we strive for in CrossFit - perfect movement and the ability to control your body in space. Starts the core and builds out. Also in the handbook there is a brief micro-cycle training program (2 weeks). Great read and resource for anyone looking to improve with bodyweight gymnastics.
Programming For the Week
- Monday: Labor Day *Hero Wod - 'Wood'
- Tuesday: Strength - Power Clean | Gymnastics + Monostructural
- Wednesday: Strength - Front Squat | Monostructural
- Thursday: Strength - Weighted Strict Pullups | 'Nicole' (Running + Pullup)
- Friday: Strength - Bench Press | Weightlifting
- Saturday: Team Workout
This week we start the 2nd microcycle of our strength program. We will be changing two things:
1 - we will be completing waves each day ie: Every 2:30 minutes for 6 sets perform 5 reps at 65%, 75%, 85%, 65%, 75%, then Max Effort Set @ 85%.
2 - You will be adding 5-10lbs to your percentages of the last weights used (ie: last cycle your 65% weight was 150lbs on power clean, this cycle it will be 160lbs)