Bound Newsletter 6.15.2025
Athlete: Tyson Kimm
Just wanted to give a shout out to Tyson, he’s been in almost everyday for the month and May and June. Despite he’s demanding schedule for work and family - he’s making the time. Keep it up buddy.
“Something Has to Change” — Lessons from Pete Rose and the Power of Adjustment
I was watching a classic baseball interview the other day with Pete Rose—one of the greatest hitters to ever step in the box. The reporter asked him how he handled a slump, and his answer was simple, yet powerful:
“When I wasn’t hitting, I had to change something—choke up on the bat, move back in the box, scoot closer to the plate or farther away. But something had to change if I wanted a different result.”
That mindset stuck with me.
We often think that grit and consistency are enough—and they are essential. But when we’re not getting the results we want, it’s not just about doing more of the same thing. Sometimes, it’s about doing it differently.
Stuck in a Slump? Change Your Approach
In training, we all hit slumps. Strength plateaus. Energy dips. Skills stall. You show up, grind it out, but the needle doesn’t move. That’s the point where most people either quit or blindly double down.
But the smarter approach—the Pete Rose approach—is to step back and ask:
What small change can I make to spark something new?
Adjust your grip or stance on a lift
Change the order of your training
Shift your workout time to when you feel more energized
Swap out one movement that’s stale for one that challenges you in a new way
Change your mindset from performance-focused to process-focused
Small Changes, Big Outcomes
Pete Rose didn’t reinvent his swing when he was in a slump. He didn’t panic or abandon the fundamentals. He made small, intentional adjustments—just enough to shift the outcome.
That principle applies to everything we do. Whether it’s improving your conditioning, dialing in your nutrition, or staying motivated during a busy season of life, success doesn’t always come from a massive overhaul. It often comes from a slight shift in position, perspective, or priority.
“If nothing changes, nothing changes.”
We say we want better, but if we keep doing the same thing, we’ll keep getting the same results. Progress demands change—not chaos, but calculated course correction.
So ask yourself today:
Where am I stuck?
And what’s one small adjustment I can make to change the outcome?
It doesn’t have to be dramatic. You don’t need to reinvent yourself.
Just choke up on the bat. Move an inch. Change your angle.
That might be all it takes to hit again.
Upcoming Anniversary and Birthdays
Birthdays
-Isaac Diaz June 21
-Ashton Phillips June 24
-Stanford Garey June 25
-Michelle McCrary June 25
Anniversaries:
1-year
-Hannah Woodman June 17
2-year
-Ryan Boone June 21
4-year
-Ryan Kangiser June 23
Class Updates, Schedule Changes, Events, Etc…
Barbell Club is moving to Thursdays at 6:30pm
July 4th - we will host one class at 8 am
Melanie Venable has put together a ‘team’ for the upcoming Savage Race. The team is called ‘FRIENDS BOUND’
Need a training plan to get ready Bound Endurance is implementing a 5K program for this summer. 2 Days a week of running.
Helen Holiday Half & 10K Race - December 13, 2025
CrossFit Journal Article of the Week: ‘In CrossFit, We Don’t Negotiate On This and Neither Should You’
By Stephane Rochet, CF-L3
“Coach Greg Glassman always insisted that his athletes, if able, move through a full range of motion in the functional movements he programmed. When he saw athletes cut reps for a faster time in a workout or because they simply hadn’t yet ingrained the proper technique, he’d let them know that “range of motion is non-negotiable.” If an athlete rolled their eyes or looked at him quizzically, Glassman would quip, “Don’t get my eyes used to your s@#$ty technique!” Then, he would cue and coach the athlete to the proper positions. Barring an injury or orthopaedic issue, athletes should strive to move through a full, natural range of motion about the joints in all movements. It may take time to get there as mechanics, mobility, and strength are developed, but we never give up on this goal.
What is Range of Motion?
Range of motion (ROM), when speaking anatomically, describes the extent of movement a joint can make in a specific direction. For example, a natural range of motion for the arm means we can flex our arm until our forearm touches our bicep and fully extend our arm so the elbow is completely straight, as in a pull-up. Our shoulder and hip joints display a wide range of motion due to their ball-and-socket structure. As a result, we can move our arms and legs out in front of us, out to the side, and behind us in a wide arc of range of motion. This also means we can squat “butt to grass” and press objects directly overhead. The functional movements we do in CrossFit have expected ranges of motion that are part of proper technique. We want to see this range of motion demonstrated on every rep.
Why is ROM Important?
Range of motion is critical for maximizing performance, improving joint health and mobility, and preventing injuries. When we move through a full range of motion, we use our muscles and joints as nature intended, allowing us to ultimately lift more weight, more efficiently in exercises like squats, presses, and Olympic lifts, increasing our power output. In addition, expressing the full range of motion on every rep in a workout adds up to considerably more work accomplished than if a shortened range of motion is used. Increased power output and increased work completed are key elements for defining and determining fitness.
Stretching and doing targeted mobility work before and after workouts and throughout the day is excellent for keeping our joints and muscles working properly. The best mobility work for keeping joint health is performing functional movements through their intended ranges of motion. The simple air squat works the ankles, knees, and hips through a full range of motion. Add a PVC pipe for an overhead squat, and you are working every joint in the body at the same time. Anyone who can do squats, presses, deadlifts, and various gymnastics movements through a full range of motion has the strong joints and mobility they need to handle the demands of life.
Coaches often use the saying “the new range is the weak range” to underscore the importance of moving through full ranges of motion for injury prevention. This means any range of motion not regularly trained or reached does not have the same capacity as the range of motion we typically work through. For instance, if I never squat to full depth, my joints, muscles, tendons, and ligaments lack strength and capacity in this bottom range. If life or sport forces me into a position that mimics the bottom of a squat, I am more susceptible to injury in this range because I haven’t put in work here. Consistently moving through a full range of motion is one of our best defenses against injury.
When is ROM negotiable?
While sets, reps, and weight can be adjusted as needed, the non-negotiable aspect of training is the range of motion (ROM). We are never satisfied with our technique until we can move through the full range of motion for a particular exercise. It may take years to get there, but we keep this goal in mind every session and keep working toward it.
That said, there are instances when range of motion needs to be put on the back burner. If an athlete has an injury, one of the best forms of rehab they can do is to continue to perform functional movements incorporating the injured area, but through a shortened, pain-free range of motion. The athlete should strive to increase their range of motion as the injury heals and pain allows. When the full range of motion and strength have been regained (or surpassed), the rehab has been successful. Other athletes may have orthopedic issues that prevent them from moving through a full range of motion. Someone who has had an ankle fused after a car accident may never reach full depth in an overhead squat. Regardless of their limitations, athletes should still work to maximize their range of motion for the movements in which they are limited.
The most critical area where the pursuit of range of motion needs to be moderated is when attempting to increase ROM results in a violation of a movement’s points of performance. A classic example of this is the loss of the lumbar position in a back squat when an athlete attempts to squat deeper. In such cases, range of motion should not be pursued at all costs. The athlete can continue to back squat, working to increase their range of motion while preserving all other points of performance. At the same time, they can work the bottom of the air squat, plate squat, or goblet squat to develop strength and mobility in the bottom position of a squat, unloaded and in a safer scenario. The work done refining the bottom of the air squat will transfer over to the back squat, although this may require the athlete to go way down in weight and slowly increase loads over time. A similar strategy can be incorporated to improve the range of motion in virtually any movement. So, while we never sacrifice safety for range of motion, we never just accept limited ROM. Proper range of motion is valuable enough to find a way, and to do the work, to achieve it.
Watch the athletes working out the next time you are at the gym. Are they moving through a full range of motion? If not, why not? Are they racing the clock, lifting too heavy, or in an improper position? What would you do to improve their range of motion? This kind of observation is an excellent way to learn about movement and understand how we can move better ourselves.
Recipe of the Week: High-Protein Chicken & Veggie Power Bowl
Macros (Serves 4 - per serving, approx):
Calories: 310
Protein: 40g
Carbs: 15g
Fat: 8g
Ingredients:
1.5 lbs boneless skinless chicken breast, cut into 1” pieces
1 tablespoon olive oil (or avocado oil spray for even lower fat)
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon black pepper
1/2 teaspoon salt (optional)
4 cups riced cauliflower (fresh or frozen)
1 cup broccoli florets
1 cup bell pepper strips (any color)
1 cup zucchini, chopped
1/2 cup onion, diced
1 tablespoon low-sodium soy sauce or coconut aminos
Juice of 1/2 lemon or 1 tablespoon rice vinegar
Instructions:
Season the chicken:
In a bowl, mix chicken breast with garlic powder, paprika, pepper, and salt.Cook the chicken:
Heat a large non-stick pan over medium-high heat. Add 1 tablespoon olive oil (or spray the pan). Sauté chicken pieces until browned and cooked through (about 6–8 minutes). Set aside.Cook the veggies:
In the same pan, add broccoli, peppers, zucchini, and onion. Stir-fry for 4–6 minutes until tender-crisp.Add cauliflower rice:
Push veggies to one side, add riced cauliflower to the other, and cook for 2–3 minutes. Then mix everything together. Splash in the soy sauce and lemon juice, stir to combine, and cook another 2 minutes.Combine and serve:
Add the cooked chicken back to the pan, toss to combine everything, and heat through. Serve hot in bowls.
Tips to Modify:
Need more calories? Add avocado slices or a drizzle of sesame oil.
Meal prep it: Portion into containers for easy grab-and-go lunches.
Kid-friendly swap: Use jasmine rice for kids and cauliflower rice for adults.
Weekly Training Breakdown
