Bound Newsletter 11.17.2025
CrossFit Bound Athlete of the Month Grant Griffin
This month’s Athlete of the Month embodies dedication, grit, and the competitive spirit that defines CrossFit Bound. From starting CrossFit in middle school to stepping onto the floor at the Crash Crucible alongside some of the best athletes in the world, his journey has been fueled by determination, discipline, and a deep love for the sport. Balancing full-time work with twice-a-day training, pushing through injuries, learning from adversity, and staying grounded in the support of the Bound community, he continues to level up both physically and mentally. His biggest takeaway? Run your own race, trust your fitness, and don’t be afraid to chase big goals—no matter where you start.
1: Tell us a little about your CrossFit journey—what first got you into the sport, and when did you realize you wanted to compete at a higher level?
- I played sports, but was always the smallest on the team. My dad signed me up when I didn’t want to keep playing baseball in middle school, hoping that it would get me stronger and faster for football and wrestling. I did CrossFit for fun through Middle and High School, and started competing locally in college. I was mesmerized by all the old Games Documentaries and thought maybe one day if I worked hard enough I could compete with those guys.
2: You recently competed at the Crash Crucible against some of the best athletes in the world. What was that experience like for you—both physically and mentally? Honestly it was surreal, I wouldn't have believed it if you told me in January
I would qualify for my first Semifinals/Syndicate & Crash Crucible. Crash was very daunting looking at the programming ahead of time, I knew at first glance that a lot of the workouts would expose my weaknesses. I had some highs, but left with a bad taste in my mouth and a very clear picture of what I need to work on. I'm hoping next year I can come back with some holes filled and place much higher on the leaderboard.
3: What’s one moment from the competition that really stood out or challenged you the most?
Event 4 was arguably the hardest workout I've ever done. It was the heaviest sled I'd ever moved at 610lbs, & my first time using 150 pound kettlebells. Never felt pain like that after a workout before.
4: Training for competition takes serious dedication. What does your weekly training routine look like, and how do you stay consistent through the grind?
It's a lot since I also work full time. I'm in the gym before and after work every day, going to bed really early every night, and spending a lot of my "free time" meal prepping so I'll be fueled for training. It takes a lot of discipline, but I have a great group of friends also chasing the same goals that keeps me focused.
5: Every athlete faces adversity. What obstacles have you had to overcome in your training, and how have they shaped your mindset?
Like anybody, I've had injuries here and there, & show up feeling beat up/tired from the day or session before a lot of the time. Even when my body doesn't feel its best, I remind myself to still give my best effort in whatever I'm doing and the results I'm after will follow.
6: How do you balance the competitive side of the sport with enjoying training and being part of the CrossFit Bound community?
I've made all of my best friends through CrossFit. Training is hard, but I look forward to coming to the gym every day and watching the Corner Gang go hard with me and chase their own goals. It really fires me up to see all of them, and everyone else in class, hit new PR's or go all out on a really hard workout.
7: What are your biggest takeaways from your recent competition, and how are you using those lessons to improve moving forward?
It was a big reminder to me to always run my own race & trust my fitness. It's really hard at that level to not get wrapped up in what everyone else is doing instead of sticking to your own plan. With that, I also had a few opportunities to take a risk and try and race. It cost me a no-rep & heat win in workout two, but I went for it again in workout 5 and ended with a heat win & 7th place finish (plus beating Colten Mertens).
8: What advice would you give to other members who are thinking about taking that next step—whether it’s entering their first local comp or pursuing higher-level competition?
Everybody starts somewhere, so just go for it. I took last at my first competition, and it took a few events to learn the difference in doing a class workout v.s. a competition workout. Ask your coaches for help: they can point you to areas to improve your technique or pacing on movements that will help you in competition. Put a plan together: anyone who has done any competing before knows that you can't just show up and wing every workout and expect a great result. Look for personal wins throughout: only one person gets to win at the end, so set some goals for yourself that you can look back on after and be proud of. If anyone has any questions about getting into competing or training for a competition, please don't hesitate to come find me and ask!
Bragging Board
BAM hitting 6 Unbroken Strict Handstand Push Ups
Dylan Porter hitting a 255lb Push Press
Let’s Welcome New Members
John Hanson
Upcoming Anniversaries & Brithdays
Anniversaries
5-years
Fatih Sen - Nov 28
10-years
Rob Morgan - Nov 26
Birthdays
Greg Dafini - Nov 18
Julie Chambers - Nov 21
Trevor Wagner - Nov 22
Upcoming Schedule & Events
Thanksgiving Schedule
Monday/Tuesday Regular Classes
Wednesday 8 & 9am only
Thursday Closed
Friday 8 & 9am only
Saturday 9am
December 5th - Friday “Lift for a Gift” / Xmas Party
With the holidays requiring so much time and sometimes stress from parties, gatherings, etc. We are going to have a donation to Toys for Tots, workout, and food/party on Friday December 6th at CFB. Bring a Toy to donate, we’ll have a special holiday workout, then enjoy some time and food between 4-7pm.
Wear your favorite Xmas sweater or Grinch Costume and bring a children’s gift.
more details coming soon
Amicolola Falls Marathon - December 6, 2025
Full and Half Marathon route in the famous Amicalola Falls State Park which boasts miles of trails, catering to various fitness levels and preferences. The park's trails meander through lush forests, alongside bubbling creeks, and offer stunning views of the 729-foot Amicalola Falls—the tallest cascading waterfall in Georgia .
Jess and some others are already signed up
The Conquer ‘The Toughest Backyard Ultra’
$150 to sign up, and at the start of the race runners will be given a $100 bill to carry the entire race. The remaining $50 goes to the park fees, volunteers and insurance. If the runner desires to stop or times out of the race, they will place the $100 bill into a glass case for the overall winner to claim at the end. Two years into the planning to discover the toughest location to pull off a backyard ultra and we found it at the famous AT approach trail in the Amicalola Falls State Park. The loop starts at the top of the falls with the rugged East Ridge trail leading down to the bottom parking area to pick up the lower Mountain Laurel trail and then up the AT Approach trails with 605 steps back to the top of the falls.
Simple: Each runner will have 1 hour to complete the 4.1-mile loop (1,065ft of elevation) every hour until only one person remains.
Helen Holiday Half & 10K Race - December 13, 2025
discount code ‘Helen10’. *thank you Jen Wells!
Article of the Week: Weightlifting Beats Cardio For Blood Sugar Control, Mouse Model Shows
By Jocelyn Rylee, MS, CF-L4
Conventional wisdom says cardio is king for fighting obesity and diabetes. A study involving mice now suggests we should take a closer look at weightlifting. When researchers pitted resistance training against running in obese mice, the lifters came out ahead on three critical measures of blood sugar control.
Male mice fed a high-fat diet for eight weeks either lifted weights, ran on wheels, or remained sedentary. Both exercise groups gained less weight than their inactive counterparts. But weightlifting proved superior when scientists tested insulin sensitivity and glucose tolerance, key markers that predict diabetes risk.
The research, published in the Journal of Sport and Health Science adds to growing evidence that resistance training deserves more attention in conversations about metabolic health. Researchers at the University of Virginia and Virginia Tech published their results in the Journal of Sport and Health Science.
Teaching Mice to Squat
Scientists developed a novel weightlifting system for the study. Mice wore small collars and had to lift a weighted cage lid in a squat-like motion to reach their food. The weight started at 100% of each mouse’s body weight and increased by 20% daily until reaching 240% of body weight, where it remained for the study duration. Mice averaged 231 lifts per day.
Running mice had access to voluntary running wheels and covered about 10.5 kilometers daily. The voluntary nature of both exercise models matters because it mirrors how humans choose to exercise rather than being forced into activity.
Study author Zhen Yan said this weightlifting model addresses limitations of previous resistance exercise studies in mice that involved stressful approaches like forced ladder climbing.
Research conducted by Fralin Biomedical Research at Virginia Tech Professor Zhen Yan (left), Ryan Montalvo, and others compared the effects of endurance and resistance exercise in mice fed a high-fat diet. (Credit: Clayton Metz/Virginia Tech)
Three Wins for Weightlifting
After eight weeks, researchers measured several indicators of metabolic health. High-fat diet caused mice to develop elevated blood sugar and insulin levels, early warning signs associated with developing insulin resistance and type 2 diabetes.
On the first test, called HOMA-IR, weightlifting mice had lower scores than sedentary mice on high-fat diet, indicating improved insulin sensitivity. Running mice showed no significant improvement on this measure.
During glucose tolerance testing, researchers injected mice with sugar and measured how quickly blood glucose levels returned to normal. Weightlifting mice cleared glucose faster than sedentary mice, while running mice showed only partial improvement.
The third test involved injecting insulin and measuring the blood sugar response. Weightlifting again demonstrated more robust benefits than running for improving whole-body insulin sensitivity.
The Fat Loss Pattern
Both exercise types reduced fat accumulation compared to sedentary mice on high-fat diet. Weightlifting proved more effective at shrinking visceral fat (the dangerous fat around organs) and subcutaneous fat (fat under the skin). Running increased brown fat, a tissue type associated with calorie burning.
Body composition analysis revealed something surprising: neither exercise changed lean muscle mass when normalized to bone length. Weightlifting did not significantly increase muscle size despite daily resistance training. The metabolic improvements happened without measurable muscle growth, suggesting something changed inside muscle cells rather than their size.
Runners Still Won on Fitness
Running mice, as expected, performed better on treadmill tests than any other group. They ran longer distances before exhaustion. Running also increased the weight of hindlimb muscles and heart.
Neither exercise modality changed the contractile properties of muscles or cardiac function in young mice after eight weeks. The disconnect stands out: weightlifting mice couldn’t run any farther than sedentary mice, yet their blood sugar control surpassed runners.
What This Means for Exercise Recommendations
Exercise remains one of the most effective treatments for obesity and type 2 diabetes. Current American College of Sports Medicine guidelines recommend both endurance and resistance exercise for people with the condition, typically performed multiple times per week.
Most research has focused on endurance exercise like running, cycling, or swimming. Fewer studies have directly compared resistance and endurance training, particularly in animal models. The available human studies show mixed results, with some indicating resistance training improves long-term blood sugar markers more effectively than endurance training, particularly in people with normal-weight type 2 diabetes.
Why Weightlifting Might Work Better
Resistance exercise may enhance what researchers call “anabolic sensitivity,” meaning muscle tissue becomes more responsive to growth signals from insulin and other factors. Skeletal muscle accounts for most insulin-stimulated glucose uptake in the body, so improving muscle insulin sensitivity can have large effects on whole-body glucose metabolism.
Researchers examined protein signaling in skeletal muscle to understand the mechanisms. High-fat diet blunted insulin-stimulated activity of Akt, a key protein in the insulin signaling pathway. Exercise showed subtle trends toward improvement, though the effects did not reach statistical significance.
The study measured other markers related to protein synthesis, breakdown, and mitochondrial content. None showed definitive patterns that explained why weightlifting outperformed running for glucose control. The superior metabolic benefits appear to occur through mechanisms beyond simple muscle growth or obvious changes in insulin signaling proteins.
Cardio still provides key benefits like improved exercise capacity and brown fat activation. (Photo by Anton Pentegov on Shutterstock)
Study Limitations
The research used only male mice. Sex differences in exercise response have been documented, though their relevance to metabolic outcomes remains unclear. Female mice should be included in future research.
The eight-week duration may be too short to detect some outcomes. Longer studies could reveal additional differences in muscle mass, contractile function, or cardiac performance. Young mice were used, whereas human patients with type 2 diabetes are typically older.
Practical Takeaways
Simple resistance exercises can often be done at home with minimal equipment. In these mice, resistance training provided metabolic benefits that running did not. Whether this translates consistently to humans requires more research, as human studies show mixed results.
The findings don’t suggest abandoning cardio. Running provided unique benefits including improved exercise capacity and brown fat activation. Combining both exercise types can be very effective, as some human studies have shown.
In summation, the study indicates resistance training deserves equal consideration with cardio for blood sugar management. Weightlifting improved glucose and insulin tolerance in these mice beyond what running provided, despite not enhancing cardiovascular fitness or muscle size. For people struggling with blood sugar control, the weight rack might deserve equal billing with the treadmill, though human studies are needed to confirm these mouse findings translate to people..
In A Nutshell
Mice that lifted weights showed better blood sugar control than mice that ran on wheels, despite not building extra muscle or improving cardiovascular fitness.
Weightlifting more effectively reduced dangerous visceral fat around organs, while running uniquely increased calorie-burning brown fat.
The metabolic benefits happened through changes inside muscle cells rather than muscle growth, challenging assumptions about how resistance exercise works.
These mouse findings suggest weightlifting deserves more attention for managing blood sugar, though human studies are needed to confirm the results translate to people.
Chimichurri Sirloin Steak Bowls With Roasted Veggie Medley
These vibrant steak bowls are loaded with flavor, color, and nutrition. Juicy sirloin steak is seared to perfection and topped with a zesty chimichurri sauce, then served over a wholesome base of quinoa with roasted rainbow vegetables. It’s a balanced, energizing meal that feels just as fun as it does nourishing.
Serves: 4
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: ~45 minutes
Let’s Cook
Step 1 – Cook the Quinoa
Bring quinoa and broth to a boil in a medium saucepan. Cover, reduce to low, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and set aside.
Step 2 – Roast the Veggies
Preheat the oven to 425°F. Toss zucchini, bell peppers, onion, and cherry tomatoes with olive oil or tallow, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, stirring once, until tender and lightly caramelized.
Step 3 – Make the Chimichurri
In a bowl, combine parsley, cilantro, garlic, red pepper flakes, olive oil, vinegar, salt, and pepper. Stir until well blended and set aside.
Step 4 – Cook the Sirloin Steak
Pat steak dry and season with smoked paprika, cumin, chili powder, salt, and pepper. Heat a cast-iron skillet or grill pan over high heat with olive oil. Sear steak 3-4 minutes per side for medium-rare (adjust for desired doneness). Rest for 5 minutes, then slice thinly against the grain.
Step 5 – Build the Bowls
In each bowl, add a base of quinoa, top with roasted veggies, and arrange steak slices on top. Spoon chimichurri sauce generously over the steak.
Step 6 – Serve and Enjoy
Serve immediately, garnished with extra fresh herbs if desired. These bowls are protein-packed, high in fiber, and bursting with color and flavor.
What You’ll Need
For the Sirloin Steak:
1 ½ lb Grass-Fed Sirloin Steak
1 tbsp olive oil
1 tsp smoked paprika
½ tsp cumin
½ tsp chili powder
Salt and freshly ground black pepper, to taste
For the Chimichurri Sauce:
1 c fresh parsley leaves, chopped
½ c fresh cilantro leaves, chopped
3 cloves garlic, minced
½ tsp crushed red pepper flakes (optional)
½ cup extra-virgin olive oil
3 tbsp red wine vinegar
Salt and pepper, to taste
For the Bowl Base:
1 c quinoa, rinsed
2 c low-sodium chicken or vegetable broth
For the Roasted Veggies:
1 zucchini, sliced into half-moons
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, sliced
1 c cherry tomatoes, halved
1 tbsp olive oil or tallow
Salt and pepper, to taste
