Bound Newsletter 6.26.2022
Good or Evil......
This is not a happy post. This past weekend a horrible incident occurred in Paulding County on Friday night. A mother of 7, went after her children with a knife, then lit her house on fire. The call was not in my territory so I was unable to assist the crews on the scene, but we listened over the radio for updates. Upon arrival the house was on fire, 3 kids jumped out a window, and while the crew made entry they rescued 4 additional children. Two were pronounced dead on the scene while another 2 were flown to the nearest trauma hospital and 3 more were sent by ambulance for minor injuries. The crews on the scene did amazing work rescuing the 4 children from the burning house. In the end, 3 children have lost their lives, while others have to live with what they witnessed forever.
We met the ambulance crew that transported the oldest sibling, a 13-year-old female. The details she shared with the ambulance crew brought them to tears on the ride to the hospital. That young girl has two choices. Evil or Good for the rest of her life. She experienced pure evil and she has the ability to put all her pain, fear, and suffering on others. Or she can do everything in her power to help her siblings and be a positive impact on the world. To be the exact opposite of what she witnessed that night. I hope she chooses the latter, I hope she chooses to be a light in this crazy dark world.
This is what I want to leave you with, I encourage you to make a conscious effort daily to choose good, choose the path less traveled, and be the change you want to see in the world. Be patient and kind to those around you cause you don't know their story or background. You may be the only smiling face they see their entire day. Like I've said many times, you are someone's hero, someone's mentor, don't disappoint them.
Bragging Board
- Coach Tricia Wasielewski had her baby early Sunday morning!!!!!
- Victor Sobrevilla hit 215lb Bench Press for 3x reps
- Logan Brown 405 back squat for 3 at 175 bodyweight
- Taylor Christian hit a 355 hang Clean, 335lb clean, 270lb snatch, 305x3 push jerk, and power clean at 315 @ 'THICK' bodyweight
- Amber Buettner with a 150lb Power Clean and 105lb Power Snatch (momma strength)
- Zach Helton hit a 160lb Strict Press and a 235lb Bench Press
- New Member Matthew Wills has lost 7lbs in his 1st week of nutrition + classes
- Big shout out to Jason Callis and his team 'Hillers Heroes' competing this past weekend and I quote "and true to our team name and t-shirts, pitched a no-hitter through 5 wods with all standards held strong." They finished not 1st but had the most fun of any team :)
News and Events coming up at Bound
- On July 4th schedule 8 and 9 am classes only
- NEW Foundations Class starting in August.
This class will meet twice a week on M, W from 6:30-7:30 pm and T, Th from 6:30-7:30 am. The class was created for the beginner in mind who may not nor want to come in for 1 on 1 session and need the accountability and motivation from a group of people. For those that sign up, they must attend the 8 classes on those specific days before entering classes (Saturdays are available). The class will be led by Jen Wells and Julie Nagy. We will teach the movements, teach the CrossFit method, and get started with Nutrition programs to create healthy habits within the first 30 days.
* The Cost is $200 for one or $275 for two. But, since it's first-class and we want to share with many people as possible. We will be giving a 50% discount for the first 9 people in each class. $100 for 1 or $140 for two!
email info@crossfitbound.com if you want more information to share with friends or family.
We purchased new Dumbbells, Sleds, and Ring Straps for the gym, and added an additional fan in the back of the gym for airflow. If you would like to purchase 1x of the 4 broken 50lb Dumbbells for home. They are for sale for $40 each.
Workouts this Week
Monday - Longer Duration - Endurance, Weightlifting, Gymnastics
Tuesday. - Oly Lift "Snatch" - Plus AMRAP of W, G, E
Wednesday - Lower Body Strength - Unilateral strength w/ lunges + Sled Work followed by Core Work
Thursday - Pushing DT, Pushups + DB DT
Friday - Upper Body Pulling Focus with some bike rides sprinkled in
Saturday - Team Workout *Bring a friend
Journal Article of the Week
"Arthritis: You’ve Got to Keep Moving"
by Dr. Sean Rockett
“I can’t exercise anymore. You see, I have arthritis.” I’ve had many patients enter my exam room, look me straight in the face, and say that. My mind drifts to some of the videos I’ve seen in the CrossFit Journal that show adaptive athletes and morbidly obese people exercising.
On further questioning, I find the patients are usually referring to hip or knee arthritis—the most common forms of arthritis—and I proceed to ask about their limitations. Most people say they can’t run or walk long distances anymore. I then ask questions about upper-extremity disabilities and abdominal or back issues, and I find that most people don’t have problems in these areas. I then concoct workouts and ask the patients to try them, get their heart rate up, and see how they feel afterward.
I’ll also have CrossFit athletes come in and ask about modifications when they are in too much pain from box jumping, jerking, or running. When I start talking about modifying movements and workouts, sometimes it hits people hard.....continue reading by following the link below
BPs List
- New Book - HWPO is starting this week. Excited about this one
- Podcast - "The top 3 things you can do today to start protecting your brain with Dr. Datis Kharrazian" The Dhru Purohit Podcast is a fantastic podcast that focuses on functional health and medicine. In this episode, Dhru talks to Dr. Datis Kharrazian about reversing and preventing cognitive decline through actions that boost specific components of the brain.
Dr. Kharrazian is a clinical research scientist, an academic professor, and a Functional Medicine healthcare provider. He is an associate clinical professor at Loma Linda University School of Medicine, a research fellow at Harvard Medical School, and a researcher at the Department of Neurology at Massachusetts General Hospital.