Bound Newsletter 8.18.2024
“Is your glass half empty or half full?" asked the mole.
"I think I'm grateful to have a glass," said the boy.”
― Charlie Mackesy, The Boy, the Mole, the Fox and the Horse
Our programming has always been based around 3 things: lifting - breathing - developing skills. Below is a detailed breakdown of each to help you understand the ‘why’ behind what we do and by focusing on these 3, you can develop a high level of fitness and maintain that level of fitness throughout your lifetime. All you need to do is have a nutrition plan in place, dedicate 20-60 minutes a day to physical activity, and keep improving yourself mentally, physically, and spiritually.
Lift Heavy | Breathe Heavy | Develop Skills
1. Lifting Heavy (Strength Training)
Key Movements: Master the basic compound lifts—squat, deadlift, bench press, and overhead press. These movements work multiple muscle groups and are foundational for strength.
Progressive Overload: Increase the weight, reps, or intensity over time to continually challenge your muscles.
Form and Technique: Proper form is crucial to prevent injury and ensure maximum effectiveness. Focus on maintaining good posture, core engagement, and controlled movement.
2. Breathing Heavy (Cardiovascular Conditioning)
Interval Training: High-intensity interval training (HIIT) combines short bursts of intense effort with recovery periods. This is highly effective for improving cardiovascular fitness and burning fat.
Steady-State Cardio: Incorporate longer, moderate-intensity cardio sessions (like running, cycling, or rowing) to build endurance and improve overall cardiovascular health.
Breathing Techniques: Learn to control your breath during exercise, like diaphragmatic breathing, to enhance performance and manage fatigue.
3. Developing New Skills (Functional Fitness)
Skill Progressions: Break down complex movements (e.g., handstands, Olympic lifts) into manageable progressions. Focus on mastering the basics before moving to advanced techniques.
Mobility and Flexibility: Regularly incorporate mobility work (e.g., dynamic stretching, foam rolling) to improve movement efficiency and prevent injuries.
Consistency and Patience: Skill development takes time and consistent practice. Set small, achievable goals and celebrate progress along the way.
This approach will give you the most significant results in strength, conditioning, and skill acquisition, covering the core principles that apply broadly across fitness disciplines
New Members:
Ean Parr *welcome back
Abigail Gerlemann
Chris Aponte
Faye Small *welcome back
FeFe Souza - Brian Lawlers wife
Ricardo Sevantes
Upcoming Birthdays: ‘
Jeff Mayr - August 21
Eric Harvey - August 22
Micheal “stuntman” Jamorksi - August 26
Matt Garrison - August 27
Ashton Huppert - August 30
Chris Mench - August 30
Announcements/Schedule/Events:
Run Club will meet Wednesday at Swift Cantrell at 6:30pm.
The Adaptive CrossFit Games begins September 18-22. Be sure to put your name down for a Made Strong Shirt to support Jen Wells competing this year!
Beach Brawl 2024 Fall - 9/27 thru 9/29
Blue Ridge 15/30/50k trail run - October 5th, 2024
Barbell Collective Weightlifting Competition at CrossFit Bound - October 26th
CrossFit Journal Article of the Week: The Value of the “Athlete Mentality” by Charles Ingell
The true beauty of CrossFit lies within its scalability. No matter your fitness level, the CrossFit gym is the best place to be, surrounded by passionate and encouraging members, and knowledgeable and enthusiastic coaches. Whoever you are, whatever your athletic ability, you will be championed as an athlete.
Weekly Training Breakdown
BPs List:
“The Boy, The Mole, The Fox and The Horse” by Charlie Mackesy (short film)
