Bound Newsletter 7.5.2025
Travis Tucker - July Athlete of the Month
You’ve really stepped it up lately—from averaging 15–16 classes a month to not missing a single one last month! What changed in your mindset or routine to make that happen?
I realized I was always hitting the reset button and never really seeing what consistent effort could do. So, I made a decision: no more negotiating with myself. I used the flexibility I have with work to make training a fixed part of my schedule, and working with Jessica on nutrition gave me the fuel and focus to actually follow through. After a few weeks of feeling stronger and more energized, it just clicked and I didn’t want to break the streak.
Tell us a little about yourself outside the gym—family, work, hobbies?
I live in Kennesaw with my wife, Ramie, and our dog, Cooper. I have a small consulting company focused on health economics, which keeps me busy but also gives me the flexibility to prioritize my health. Outside of work, I enjoy hiking new trails and spending time outdoors whenever I can.
With everything you have going on, how do you prioritize your health and make time for training?
I’m lucky to have a job that gives me some flexibility, so I plan my workouts just like I would a work call or appointment. I’ve realized that if I don’t take care of myself, everything else suffers. Even when life gets hectic, staying consistent with training helps with everything else in life.
What does a typical week of training look like for you now, and how do you stay motivated to keep showing up?
Some days I come in feeling strong and energized, and other days I’m just proud I showed up. What keeps me coming back is the community and the fact that I always leave feeling better than when I walked in. Seeing small progress, whether it’s lifting a little heavier or just recovering faster, keeps me motivated.
Since working with Jessica, how has your nutrition changed, and what’s been the biggest takeaway or improvement for you?
Working with Jessica has helped me shift from eating reactively to eating intentionally. I’m paying attention to fueling my workouts and recovery, not just hitting calorie numbers. One of the biggest takeaways is how much better I feel when I eat enough and prioritize protein and whole foods.
Have you noticed any differences in your performance, energy, or recovery since dialing in your nutrition and training?
Absolutely. I feel stronger during workouts, and I don’t crash halfway through the day like I used to. Recovery has improved too and I’m less sore and able to train more consistently. Even my sleep is better. It’s amazing how connected everything is when you start taking care of the basics.
What advice would you give to someone trying to be more consistent with their fitness or struggling to make progress?
Don’t wait to feel “motivated”, start building habits that make it easier to show up even when you’re not feeling 100%. Also, give yourself credit for small wins. Consistency doesn’t mean perfection; it means showing up and putting in effort, even if it’s not your best day.
Welcome New Members:
Jack Sheriff
Bragging Board:
Ruben Flexing on those runnin the peachtree!
Hannah and Jon Woodman post Peachtree Celebration
July 4th crew puttin in the work with ‘Abbate’
Welcome Wilson Washington to our Coaching Staff
CrossFit Level I - CrossFit Kids - Personal Trainer Cert. - Strength & Condition Cert. - Sports Nutrition Cert (International Sports Sciences Association)
I have 15+ years of experience in the health and fitness industry. I assisted in opened numerous Orangetheory Fitness locations and trained over 105 coaches across the US & London as the Regional Fitness Director from 2015-2020. I’ve competed in hundreds of Spartan Races and I’ve been to the Obstacle Course Racing World Championships 5x. I was also 1 of 64 athletes selected from around the world to compete in the First Battle Bunker Hybricon Fitness Competition in Chula Vista, California.
Upcoming Birthdays & Anniversaries
Anniversaries
1-year
Kyle Sullkowski - July 9
3-year
Casey Linch - July 25
Birthdays
Kyle Sullkowski - July 6
Paulette Colon - July 7
Jamie Spratlin - July 7
Sydney Hightower - July 9
Steven Shaw - July 12
Brandon Brooks - July 12
Jon Woodman - July 14
Shep Porter - July 15
Chris Franklin - July 22
Bill Gilliam - July 24
Rob Morgan - July 30
Upcoming Schedule for July 4th & 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: What CrossFit Taught Me About Thinking
By Stephane Rochet, CF-L3
For the past couple of weeks, I’ve been enthralled with videos about the “sugar diet”. Mark Bell and others have been discussing the benefits of a diet that incorporates days where consumption is limited to fruit, fruit juice, honey, syrup, and even some candy. No protein (other than the small amount in the fruit sources), no fat.
Proponents of this protocol describe it as a very effective way to lose body fat. Of course, as with most nutrition topics circulating on the internet, especially those promoting the use of one macronutrient over others, such as the keto or carnivore diets, the sugar diet has sparked controversy on Instagram and YouTube. Some claim this diet is the most effective, most sustainable way to lose weight and keep it off, while others attack it as a dangerous fad on which you’ll lose muscle and rot your teeth.
At first glance, I must admit that my initial reaction was that the sugar diet contradicted every nutritional belief I hold. Not “enough” protein, not “enough” fat, “too much” sugar can’t actually lead to improved health, can it? This diet seems crazy. However, Mark Bell is not one to promote a training or nutrition tactic without thorough thought, extensive research, and experimentation. He has also been encouraging people to keep an open mind, saying just because something is different, it’s not necessarily wrong. If it were, CrossFit would have never survived its early days.
I hate to disappoint anyone, but that last sentiment is what this article is about — not how to implement the sugar diet. Of all people, CrossFit athletes should understand the importance of having an open mind and a willingness to explore and test ideas that seem outlandish. Every day, we put up with groundless criticisms of our program that obscure the true value of the results we produce:
The individual who decides to do 10,000 burpees and ends up in the hospital with rhabdomyolysis is held up as proof that CrossFit is dangerous.
A video of a less-than-perfect clean is used to prove the argument that regular people can’t do Olympic lifts.
Social media accounts clamoring for views proclaim that CrossFit is dangerous, you can’t get strong doing CrossFit, and our dietary practices are too strict or just flat out wrong.
We are well aware that these clickbait sound-bite snippets are in no way representative of what we do and who we are. In turn, we must recognize that criticisms of other effective programs, workouts, or diets are also likely to be nonsense.
Is the sugar diet a gimmick, a dangerous fad, or complete lunacy like some of its critics proclaim?
I don’t know, but despite my initial reaction, I’m willing to hear people like Mark Bell out on this and maybe try it out before I come to my own conclusion on whether or not this might be a tool I can use for myself or clients. (And no, I will not be eating candy!)
Once we get past the noisy commentary about a novel fitness or nutrition approach, we still have to put aside our own biases so we can learn how this new method might work for us. If I absolutely know for a fact that eating a high-sugar diet will cause inflammation and joint pain, I know right away the sugar diet won’t work for me.
If I am certain a low-protein and low-fat diet is unhealthy and will lead to muscle loss, there’s no way I’m trying the sugar diet.
With that mindset, however, I might never have tried CrossFit. I mean, everybody knows combining cardio and weightlifting doesn’t work. And kipping pull-ups are cheating. Pressing overhead is bad for the shoulders. And these workouts are so uncomfortable, so pushing this hard couldn’t possibly be safe.
There were a thousand reasons and excuses not to try CrossFit. All of them were bogus; so, when I hear people I trust discussing something that contradicts my current views, I try very hard not to be swayed by superficial chatter and dismiss the concept without further investigation. This doesn’t mean I buy into everything. It just means I try to give everything a fair shake. That’s all we want from people who are thinking about doing CrossFit. We want them to walk into a gym, try it out, and then make an informed decision for themselves.
The devil is always in the details. Once someone enters a CrossFit affiliate, they’ll discover their experience is nothing like what the naysayers described. I imagine it’s the same with the sugar diet. While critics are excoriating a diet that allows you to eat as much candy as you want, I have a feeling the actual application is somewhat different. The sugar diet may not end up being a nutrition tool I ever use. It has, however, reminded me of the importance of thinking for myself, ignoring critics with agendas, and conducting my own research and n=1 experiments so I control my own health and fitness outcomes, rather than outsourcing them to some anonymous keyboard warrior.
🥗 Serves 4
🍗 ~500 calories per plate
💪 High in protein, balanced with whole food carbs and greens!
🔥 Healthy Dinner Idea for the Whole Family! 🔥
This grilled chicken plate is simple, clean, and packed with flavor — perfect for busy weeknights or weekend dinners.
👨🍳 INSTRUCTIONS BELOW 👇
#cleaneating #familymealprep #crossfitnutrition #healthyfood #grilledchicken
🍴 Full Recipe: Grilled Chicken Dinner for 4
1. Marinate & Grill the Chicken
Pound chicken breasts to even thickness.
Rub with olive oil, Italian seasoning, salt, and pepper.
Preheat grill (or grill pan) to medium-high heat.
Grill for 4–5 minutes per side or until internal temp hits 165°F.
Let rest 5 minutes before slicing.
2. Roast the Potatoes
Preheat oven to 425°F.
Cut potatoes into wedges, toss in olive oil, salt, pepper.
Roast on a baking sheet for 25–30 minutes, flipping halfway, until golden brown.
3. Steam the Broccoli
Bring a pot with 1 inch of water to boil, place broccoli in a steamer basket.
Cover and steam for 5–6 minutes or until bright green and tender-crisp.
4. Assemble the Salad
In a bowl, toss salad greens with sliced cucumber and cherry tomatoes.
Optionally drizzle with olive oil and lemon juice or a light vinaigrette.
5. Plate & Serve
On each plate, add:
1 grilled chicken breast
1/2 roasted potato
1/4 of the steamed broccoli
Side salad
Lemon wedge
Enjoy a clean, satisfying dinner the whole family will love!
📋 INGREDIENTS:
1 lb. boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp Italian seasoning
Salt & pepper to taste
2 large russet potatoes
1 lb. broccoli florets
1 cup cherry tomatoes, halved
1/2 English cucumber, sliced
5 cups mixed salad greens
Lemon wedges for garnish
Weekly Training Breakdown - 7.7-7.12.2025
