Bound Newsletter 7.21.2025
Let’s help Support Rodney and his 100 mile Ultra to raise money for CHOA and there research and treatment of Biliary Atresia
You can make your donations by following the link below
The Best Supplements to Support Health, Digestion, Sleep & Training
In a perfect world, we’d get everything we need from whole foods. But with busy schedules, hard training, and modern stress, a few well-chosen supplements can make a big difference. Here's a breakdown of the best foundational supplements to support your overall health, digestion, sleep, and performance in the gym:
1. Fish Oil (Omega-3s)
Supports heart health, reduces inflammation, and aids recovery. Omega-3s also help with joint health and cognitive function — crucial for staying sharp and pain-free.
2. Probiotic
A healthy gut = a healthy body. Probiotics help balance your gut bacteria, improve digestion, support immunity, and even positively impact mood and brain function.
3. Creatine Monohydrate
One of the most researched supplements for strength and performance. It helps increase muscle power, endurance, and recovery. Bonus: It also supports brain health!
4. Vitamin D
Most people are deficient, especially if you're indoors a lot. Vitamin D supports immune health, bone density, hormone function, and mood regulation.
5. Magnesium
Essential for muscle function, sleep quality, and stress management. It also helps reduce muscle cramps and supports over 300 biochemical reactions in the body.
6. Zinc
Crucial for immune defense, wound healing, and hormone production (like testosterone). It also plays a role in digestion and metabolism.
7. Protein Powder (Whey or Plant-Based)
An easy way to hit your daily protein needs, especially post-workout when your muscles are primed for recovery.
Pro Tip: Supplements should supplement a solid nutrition, sleep, and training foundation. They’re not magic, but they do help you feel and perform your best when used consistently.
Bragging Board:
Natalie Gordon completed 3 unbroken strict pullups!
Elaine Dunbar set a goal and made a bet with a football player/student that she would complete a rope climb and she did - congratulations!
Eriko Moore
competed this past weekend in the Barbell Collective Lifting Event at CrossFit Bound. Finishing 1st place and hitting PRs in both Snatch and Clean & Jerk. Super proud of Eriko of putting herself out there (alone) on the platform. We are hosting another event this winter - maybe we can train to have some more competitors the next one :)
Upcoming Birthdays & Anniversaries
Birthdays
Chris Franklin - July 22
Bill Gilliam - July 24
Rob Morgan - July 30
Randy Joering - Aug 1
Santez Kindred - Aug 1
Sheri Kindred - Aug 3
Jeb Buffington - Aug 4
Dylan Dejesus - Aug 5
Hunter Palmer - Aug 8
Natalia Scott - Aug 13
Sam Holsomback - Aug 13
Luke Mayben - Aug 15
Delilah Payton - Aug 16
Mary Cox - Aug 16
Anniversaries
1-year
Faye Small - Aug 12
Fefe Lawler - Aug 14
Cris Aponte - Aug 15
2-year
Ean Parr - Aug 20
3-year
Casey Linch - July 25
4-year
Eric Harvey - Aug 17
Upcoming Schedule of Events
CrossFit Resurgens RISE UP Competition -
📅 Date: Saturday, August 16th
👯♀️ Teams: Same Sex Teams of 3
💪 Divisions: RX or Scaled
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
discount code ‘Helen10’. *thank you Jen Wells!
CrossFit Journal Article of the Week: The Slow Fix: How Isometric Holds and Super Slow Reps Heal Stubborn Joint Pain
By Stephane Rochet, CF-L3
Minor tweaks or aches in our knees, elbows, and shoulders often go hand-in-hand with pushing ourselves in the gym, playing various sports, and tackling diverse physical challenges regularly. These pains usually feel better as we warm up, are almost gone as we ramp up the intensity in the workout, but return as we cool down. Often enough, these little “niggles” eventually disappear on their own. Sometimes, however, they persist and become more troublesome, even affecting our workout performance and enjoyment. Before these pain points become full-blown injuries, especially as we age, it is wise to rehabilitate these areas regularly.
There are many effective ways to treat knee, elbow, and shoulder pain, such as voodoo flossing, foam rolling, blood-flow restriction (BFR), stretching, or performing lightly loaded movements with high repetitions. Recently, in the process of treating persistent knee pain and an elbow injury, I came across the work of Keith Barr and began to implement isometric holds and very slow repetitions to great effect.
Isometric Holds
Isometric holds load tendons and ligaments with sufficient stimulus to heal and strengthen connective tissues while eliminating any velocity that might cause additional wear and tear. Isometric holds are a great place to start rehab for knee, elbow, or shoulder pain as they are easy to implement and effective at reducing pain.
A basic rehabilitation protocol involves holding an isometric position at the specific joint for 30 seconds, followed by a two-minute rest. This is repeated four times, for a total session time of 10 minutes. For best results, complete two sessions per day, approximately six hours apart. It’s important to note that these do not need to be all-out isometric efforts. Anywhere from 30-60% effort provides the required tension for healing. Initially, find a joint angle and pressure on the joint that is pain-free. Over time, experiment with different joint angles and increase the “load” on the joint by either adding more body weight or external loads, such as dumbbells. Significant, lasting relief of joint pain usually occurs within four to six weeks, as long as pain-causing activities are significantly reduced or eliminated during the rehabilitation phase.
Here are examples of isometric holds for different joints:
Isometric holds for elbow pain (“golfer’s” and “tennis” elbow), Part 1 and Part 2. These exercises are highly effective for treating elbow pain caused by pressing and pulling movements, such as bench presses, pull-ups, and rope climbs. Start with the version in Part 1 for a couple of weeks, then move on to the version in Part 2.
Wall sits for knee pain. The classic wall sit is an excellent exercise for reducing knee pain. Experiment with different depths, foot pressures in the ball of the foot or heel, and one-legged versions.
Isometric lunges for knee pain. Start in a high lunge position that is pain-free. Progress slowly to a lower lunge position over multiple sessions as pain allows. Experiment with pushing through the heel and the ball of the front foot, and with pushing the front knee forward over the toes.
Isometric air squat for knee pain. Again, start in a higher squat position, and use your hands to assist as needed to keep the movement pain-free. Over time, experiment with deeper squat positions, remove hand assistance, and even try adding an external load.
Perform push-ups on a chair, bench, or countertop to alleviate shoulder and elbow pain. As with the lower-body exercises, start in a higher, less “stressful” position on the joints near the top of a push-up. Then, as pain permits, work on lowering down to a position where the chest is touching the chair, bench, or countertop. Another way to progress the exercise is to find a lower surface to lean on. This movement is easier on a countertop than on a chair, as the countertop is at a higher level. Ultimately, you want to progress down to holds on the ground. Experiment with different grip widths, hand positions, and shifting your body weight forward on the hands.
Super Slow Reps
Once you have built up to pain-free isometric holds in the hardest part of the range of motion, you can progress to super slow reps. These reps incorporate a slow concentric phase, an isometric phase, and a slow eccentric phase. Slow reps like these are great not only for continuing rehab by strengthening tendons and ligaments at low velocity, but also build great strength and stamina in the muscles while ingraining excellent technique. For rehabilitation purposes and to rebuild capacity, super slow reps should be performed for one to three sets of one to three reps, with ample rest in between. While there may initially be a slight amount of pain or tenderness with these reps, it should not surpass a two or three out of 10. Additionally, a rest day should be taken between days where super slow days are performed, at least initially.
Super slow pull-ups for elbow health. From a dead-hang position, take a full five to 10 seconds to pull yourself up to the top position of a pull-up with your chin above the bar (concentric phase). Hold the top position for five to 10 seconds (isometric phase). Then, take five to 10 seconds to lower back to the starting position (eccentric phase). Experiment with different hand spacing and grips to find the most comfortable position. From my personal experience, a neutral grip (palms facing each other) is the easiest on the elbows and shoulders, so this is a good place to start. A graviton or bands are great for scaling these pull-ups and allowing anyone to hit the intended tempo while delivering the required stimulus. It will take some experimentation to determine the desired level of assistance.
Super slow push-ups for shoulder health. From the ground, on dumbbells or parallettes, or from a raised surface like a bench or box, lower yourself under control for five to 10 seconds to the bottom of a push-up (eccentric phase). Hold at the bottom, body rigid and pushing into the ground hard (isometric phase). Then, take five to 10 seconds to push yourself back up to the top position (concentric phase). Experiment with different hand spacing and different implements.
Super slow air squats for knee health. From the top of a squat, lower yourself down slowly, over 10 seconds, to the bottom of a squat (eccentric phase). Staying fully engaged, fighting to stay upright, and pushing your entire foot into the ground, hold the bottom position for 10 seconds. Then, smoothly apply pressure to the ground with the feet and take ten seconds to rise back up to the start position.
Putting it All Together – Sample Elbow Program
Weeks 1 and 2:
Twice a day, use the version of the isometric hold with an implement (this could be a mallet, a frying pan, a golf club, or a light dumbbell) that matches your symptoms (golfer’s elbow or tennis elbow) from Part 1 above. Hold the isometric position for 30 seconds, rest for two minutes, and repeat for a total of four sets. Separate the two sessions by at least six hours.
Weeks 3 and 4 (or beyond until pain-free):
Twice a day, use the version of the isometric hold with an implement that matches your symptoms (golfer’s elbow or tennis elbow) from Part 2 above, where you push the implement into an immovable surface like a squat rack or countertop. Hold the isometric position for 30 seconds and gently increase the intensity or force you are exerting against the immovable surface, up to about 50-60% of your effort. Rest for two minutes between sets and repeat for a total of four sets. Separate the two sessions by at least six hours.
Weeks 5 and 6:
Once the isometrics are pain-free, super-slow reps can be introduced. Initially, keep the speed very slow and the volume low. For example, three days a week, perform super slow pull-ups, three total singles — 10 seconds up, 10-second hold, 10 seconds down.
Weeks 7 and 8:
Three days a week, perform two consecutive super-slow-motion reps on the first set. Make sure to come to a full stop in the bottom position between reps and to start the second rep smoothly, without “jerking” or using momentum. Round out the session with three single, super-slow-motion pull-ups. Make sure to take a two- to three-minute rest between sets.
Weeks 9 and 10, into maintenance:
Three days a week, perform two consecutive super-slow-motion reps on the first set. Then three sets of a single super slow motion pull-up, plus three smooth, controlled regular strict pull-ups. Make sure to take a two- to three-minute rest between sets.
This template can also be adapted to include push-ups and air squats. The great thing about this type of rehab is that it can be incorporated into warm-ups and workouts as an alternative to other movements you find painful. Also, rehabbing this way will bring you back to full capacity, and beyond, instead of leaving you deconditioned and requiring a significant buildup phase once pain has been eliminated.
These are just two techniques you can incorporate to help you deal with and eliminate the pains that arise as you pursue increasingly higher levels of fitness. These methods are a great way to not only prevent small pains from becoming injuries, but also increase your work capacity and improve your technique simultaneously. That’s winning everywhere!
Share in the comments some of your preferred rehab methods that keep you moving forward!
Baked Redfish on the Half Shell
This is a recipe I used on vacation this past week for the family — fresh redfish, simple ingredients, and packed with flavor. It was a hit around the table, and I wanted to share it with our CrossFitBound crew for a clean, protein-packed meal you can throw together in under 30 minutes.
Nutrition (approx. per serving *serves 3-6):
Protein: 35g
Fat: 12g
Carbs: 2g
Calories: ~290
Ingredients:
2 redfish fillets (on the half shell, skin and scales on)
2 tbsp olive oil or melted butter
1 lemon, sliced
3 garlic cloves, minced
1 tsp smoked paprika
1 tsp salt
1/2 tsp black pepper
Fresh parsley or green onions (optional for garnish)
Optional Add-Ons:
Crumbled feta or parmesan
Drizzle of hot sauce or lemon aioli
Instructions:
Preheat oven to 375°F. Line a baking sheet with foil or use a cast iron skillet.
Rinse and pat dry the redfish. Place skin-side down.
Brush with olive oil or butter, then season with garlic, paprika, salt, and pepper.
Top with lemon slices.
Bake for 20–25 minutes until the flesh flakes easily.
Optional: Broil for 1–2 minutes for a crisp finish.
Serve hot with your favorite veggies or rice, and top with herbs or cheese if you like.
Nutrition (approx. per serving):
Protein: 35g
Fat: 12g
Carbs: 2g
Calories: ~290
Why I Love It:
It’s simple, flavorful, and a great way to refuel with quality protein and omega-3s. Whether you're on vacation or back in the gym grind, this meal hits all the right notes.
