Bound Newsletter 7.27.2025
Summer Strength Cycle Ends This Week – What to Expect
We’ve reached the end of our Summer Strength Cycle, and this week is all about testing and reflecting on the work you’ve put in over the past couple of months. If you’ve been showing up consistently, this is your opportunity to see some serious progress.
This Week’s Focus: Testing Your Maxes
We’ll be testing the following lifts:
Deadlift (Monday)
Strict Press (Monday)
Front Squat (Wednesday)
Bench Press (Friday)
If you’ve been here this summer grinding through the cycle, it’s time to go for that one-rep max! Don’t forget to look back at your numbers from the beginning of the cycle to see how far you’ve come.
New to the gym or missed the strength cycle? No worries! You’ll be doing a strength-focused session with 5 sets of 5 or 3 reps (5x5 or 5x3) on a 2-minute clock (E2MOM10). If you feel comfortable and ready, we’ll guide you through an appropriate max attempt.
Hot Temps, Smart Training
With the heat index expected to climb over 100°F Monday through Wednesday, we’re adjusting the conditioning workouts this week. That means:
Reduced intensity
Moderate to low pace
Plenty of built-in rest and recovery
We aim to help you recover between sessions and avoid burnout or heat-related issues.
Top 5 Tips to Beat the Heat
Hydrate Early and Often
Don’t wait until class to start drinking water. Aim for 80–100oz daily and consider adding electrolytes to help replenish lost minerals.Wear Light, Breathable Clothing
Avoid dark or heavy fabrics—opt for moisture-wicking materials that allow your body to cool down.Eat for Recovery
Hot weather can suppress your appetite, but staying fueled helps regulate your energy levels. To stay balanced, prioritize lean protein, fruits, and salty snacks.Listen to Your Body
Fatigue, dizziness, and nausea are early signs of heat exhaustion. If you start to feel off, speak up and scale down.Cool Down Post-Workout
Use a cold towel, splash water on your face, or take a cool shower after class to speed up recovery and help your body transition out of workout mode.
Let’s Finish Strong (and Smart)
You’ve worked hard this summer—now’s the time to see the results. Celebrate your progress, stay cool, and care for your body during this heat wave. Whether you’re maxing out or just starting, we’re here to support your journey.
Let’s crush this final week together. 💪🔥
Bragging Board:
Natalie Gordon still making gains hitting a 140lb Squat clean PR
Rod Carter completed the 100 mile challenge this past weekend - proud of this guy!
Upcoming Birthdays & Anniversaries
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
Birthdays
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
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: Scaling in CrossFit Isn't Giving Up; It's Getting Better
By Stephane Rochet
If you’ve ever insisted on doing a workout “as prescribed” (Rx’d) despite struggling with the movements or taking forever to finish, this article is for you. Maybe you’ve powered through a three-hour Kalsu or suffered through a 15-minute Fran, thinking you were being tough. But here’s the truth: refusing to scale when you should isn’t toughness; it’s more likely your ego getting in the way of progress.
The Problem with the “Rx’d or Nothing” Mentality
We’ve all seen (or been) that person who refuses to scale, no matter what. Poor technique? It doesn’t matter because it says Rx’d next to the name on the board. Taking three times longer than intended? They’re still going Rx’d even if it means missing the entire point of the workout.
This stubborn approach isn’t just misguided, it’s counterproductive. When ego drives your training decisions, you miss out on the fitness gains CrossFit can deliver. Worse, you’re setting yourself up for frustration, stagnation, and potential injury. Those who insist on going Rx’d no matter what are often the same people who quit CrossFit years later, claiming “it doesn’t work” because they were always hurt and never improved.
Why Scaling Actually Makes You Better
Scaling serves two crucial purposes:
Keeps You Safe and Moving Well: Scaling allows you to maintain good technique throughout the entire workout. Better to do Fran with an empty barbell and ring rows while moving perfectly and not spending any time staring at the bar than to struggle with poor form under a bar that’s beyond your ability.
Hits the Intended Target: Every workout has a purpose or specific stimulus it’s designed to create. Fran should have you moving quickly between thrusters and pull-ups with minimal rest, finishing in under 10 minutes. If you’re so taxed that you’re resting for a long time between reps, you’re doing a completely different workout than intended.
You Have to Earn Rx’d
Think of Rx’d as a privilege you earn, not a right you’re entitled to. To earn it, you need to demonstrate two things:
Mechanics: You can perform the movements with proper technique at the prescribed weight.
Intensity: You can complete the workout fast enough (or get enough reps) to achieve the intended stimulus.
If you can’t do both, you should scale. And that’s not a failure — it’s smart training.
How to Embrace Scaling
Start With the Right Mindset: Scaling isn’t admitting weakness; it’s training intelligently. The strongest, fittest people in your gym likely scale more often than you think.
Work With Your Coach: When your coach suggests scaling, listen. They’re not trying to hold you back; they’re trying to help you progress faster and safer.
Focus on Movement Quality: Perfect your technique at lighter weights before adding load. Master ring rows before attempting pull-ups. Your future self will thank you.
Chase the Stimulus: Ask yourself, “What is this workout supposed to feel like?” Then scale accordingly to achieve that feeling.
Be Patient with the Process: Earning Rx’d takes time. Celebrate the small victories — your first unbroken set, improved technique, or hitting the intended time domain.
The Bottom Line
Your ego wants you to go Rx’d. Your results want you to scale appropriately. As CrossFit Linchpin owner Pat Sherwood says, “Scale more, more often.”
The goal isn’t to impress people in your class or on social media, or to even impress yourself; it’s to get fitter, stronger, and healthier. Sometimes that means checking your pride at the door and choosing the scaling option that will actually make you better. CrossFit and health are marathons, not sprints. Respect the work it takes, trust the process, trust your coach, and trust that by scaling today, you may earn Rx’d tomorrow.
Lean Ground Beef Burgers with Low-Carb Sides
serves 4
Main Dish: Juicy Lean Ground Beef Burgers
Low-Carb Side Options
1. Crispy Air-Fried Zucchini Chips
Ingredients:
2 medium zucchinis, thinly sliced
1 tbsp olive oil
¼ cup grated parmesan
½ tsp garlic powder
Salt and pepper to taste
Instructions:
Toss zucchini slices in olive oil, parmesan, and seasoning.
Air-fry at 400°F for 12-15 minutes, flipping halfway, until golden and crisp.
Serve immediately for a crunchy, low-carb chip alternative.
2. Simple Cucumber & Avocado Salad
Ingredients:
2 cucumbers, sliced
1 ripe avocado, diced
2 tbsp olive oil
1 tbsp apple cider vinegar
Salt and cracked black pepper
Optional: Fresh dill or mint
Instructions:
Combine cucumber and avocado in a bowl.
Drizzle with olive oil and vinegar, season to taste.
Chill in the fridge while burgers cook for a refreshing, creamy salad.
Ingredients:
1.5 lbs lean ground beef (90/10 or 93/7)
1 tbsp Worcestershire sauce
1 tsp garlic powder
1 tsp onion powder
½ tsp sea salt
½ tsp black pepper
Optional: ¼ cup grated parmesan or shredded cheddar for added flavor
Instructions:
In a large bowl, combine ground beef, Worcestershire sauce, garlic powder, onion powder, salt, and pepper.
Divide and shape into 4 equal patties.
Preheat grill or skillet over medium-high heat.
Cook burgers for 4-5 minutes per side or until internal temperature reaches 160°F.
Optional: Add cheese in the last minute of cooking for melted topping.
Serve with lettuce wraps or low-carb buns.
*Lettuce Bun Swap
Use large butter lettuce or romaine leaves as a crunchy and refreshing bun alternative. Stack your burger patty, tomato, onion, pickles, and mustard/ketchup between two leaves for a low-carb, hand-held option.
Pro Tip:
Add a dollop of Greek yogurt mixed with Dijon mustard and lemon juice for a high-protein, creamy burger sauce.
