Bound Newsletter 5.12.2025
To all our Gym Moms
Top 5 Reasons Your Recovery Sucks (and How to Fix It)
You’re hitting the gym hard, crushing workouts, but still feeling sore, sluggish, and stuck. The problem might not be your training—it’s your recovery. Here are the top 5 reasons your recovery sucks, and what the science says you should do about it:
1. You’re Not Sleeping Enough
What’s happening: Sleep is when your body repairs muscles, balances hormones, and consolidates training adaptations.
The science: One study published in Sleep (2010) found that reducing sleep to under 6 hours per night impaired glucose metabolism and slowed recovery from muscle-damaging exercise.
Fix it: Aim for 7–9 hours of quality sleep. Use a wind-down routine, limit screens, and keep your bedroom cool and dark.
2. You’re Under-Eating (Especially Protein)
What’s happening: Without enough calories—especially protein—your body doesn’t have the building blocks to repair and grow muscle.
The science: Research from the Journal of the International Society of Sports Nutrition (2017) recommends 1.6–2.2g of protein per kg of body weight for recovery and hypertrophy.
Fix it: Eat protein at every meal, and fuel your workouts with carbs and post-workout recovery meals.
3. You’re Training Too Much, Too Often
What’s happening: More isn’t always better. Overtraining without rest leads to elevated cortisol, poor performance, and injury risk.
The science: A study in Frontiers in Physiology (2016) shows that inadequate rest between sessions leads to a decline in neuromuscular function and hormone regulation.
Fix it: Schedule rest days, deload weeks, and mix in lower-intensity training like Zone 2 cardio or mobility work.
4. You’re Not Hydrating Properly
What’s happening: Even 2% dehydration can impair muscle repair and reduce performance.
The science: According to the European Journal of Applied Physiology (2013), hydration directly influences muscle protein synthesis and thermoregulation.
Fix it: Drink water throughout the day, and add electrolytes post-workout—especially in hot climates or during intense sweat sessions.
5. You’re Ignoring Active Recovery
What’s happening: Sitting around sore doesn’t help—movement increases circulation and nutrient delivery.
The science: Low-intensity exercise (like walking, biking, or mobility drills) has been shown in the Journal of Strength and Conditioning Research (2008) to speed up lactate clearance and reduce DOMS.
Fix it: Incorporate 15–30 minutes of active recovery the day after intense training—think light cardio, yoga, or easy skill work.
Athlete of the Month - Brian Lawler
Who at the gym inspires you the most, and why?
“Of course my wife Fernanda is the person who inspires me the most. Mainly I need to keep working so I can keep lifting more than she can (she has me on some barbell work still!). She encourages me during workouts but more than anything her compliments keep me going.
I also have to say all the crossfit members inspire me as well. I know everyone who is there has given up a lot to get to the gym for some exercise, working out schedules with children or even bringing them to the gym! I am always motivated to see our community all pushing themselves and enjoying the work.”
Bragging Board:
-Kailey McCarty *Jerry Rx for the first time
-Dylan Porter 22.50 Jerry PR
-Amber Payton 28:16 Jerry PR
-Jen Wells 28:46 Jerry PR *mega PR
-Michael Jamorski 14:55 Ryan PR
-Matt Schuster 24:03 Jerry PR
Brian Chambers and Matt Schuster both competed in the Tactical Games this past weekend.
Good job fellas
Welcome our New Members:
Elizabeth and Lee Tillman
CrossFit Bound Fit Kids – Summer Fun & Fitness!
Starting June 4th!
Get ready for an action-packed summer at CrossFit Bound with our Fit Kids program—designed to keep your little ones moving, learning, and having fun! This class will be led by our long time member and teacher - Sarah Little.
👶 Mini Movers (Ages 3-5) - $155 for Summer or $85 month
Wednesdays & Thursdays | 9:00–9:45 AM
Our youngest athletes will develop coordination, balance, and body awareness through games, obstacle courses, and age-appropriate movements—all while building confidence and having a blast!
🏃 Junior Jumpers (Ages 6-12) - $180 for Summer or $100 month
Wednesdays & Thursdays | 10:00–11:00 AM
Older kids will level up their fitness with strength, agility, and endurance challenges. Through team-based workouts and skill development, they'll build a solid foundation for sports and life!
Let’s make fitness fun this summer! 💥
Sign up now—spots are limited!
Upcoming Birthdays
-Travis Tucker May 12
-Brittany Peteerse May 12
- Hayden Venable May 13
-Logan Hawkins May 14
-Ryan Boone May 19
-Praneeth Komaragunta May 20
-Antony Koran May 20
-Elysia Dunlap May 22
-Will Hamilton May 23
-Mary Sanders May 24
-Eric Robinson June 1
-Seth Hamlin June 5
-Lee Tillman June 9
Upcoming Anniversaries
2-Years
-Sarah Bedgood May 24
-Emily Conaster May 30
Upcoming Schedule, Events, Comps
-Memorial Day Murph May 26 - Class at 7:30 and 9am only
-Barbell Club with Nicole Corey is going to Return - Details coming soon!
-Fit Kids programs begin June 4th - sign ups above to reserve your spot
CrossFit Journal Article of the Week Fallen But Not Forgotten
by: Russell Berger, Jan 18, 2010
Lest We Forget
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.
When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.
The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.
Recipe of the Week: Keto Chicken Alfredo Bake
Servings: 4 | Prep Time: 15 min | Cook Time: 25 min | Total Time: 40 min
Macros (per serving): ~540 kcal | 42g fat | 38g protein | 6g net carbs
🧂 Ingredients:
2 tbsp olive oil
1 ½ lbs boneless, skinless chicken breast or thighs (cubed)
Salt and pepper to taste
1 tsp garlic powder
1 tsp Italian seasoning
1 small head of cauliflower (or 12 oz riced cauliflower)
1 cup heavy cream
½ cup chicken broth
3 oz cream cheese
1 cup shredded mozzarella cheese
½ cup grated Parmesan cheese
1 tbsp chopped fresh parsley (optional)
🍳 Instructions:
Preheat oven to 375°F (190°C).
Cook the chicken:
Heat olive oil in a large skillet over medium heat.
Add chicken, garlic powder, Italian seasoning, salt, and pepper.
Cook until browned and cooked through, about 6–8 minutes. Remove and set aside.
Prepare cauliflower:
Steam cauliflower florets until soft (5–7 min), then chop finely or pulse in a food processor to mimic rice texture.
If using riced cauliflower, sauté in the same skillet until tender (5 min).
Make the Alfredo sauce:
In the skillet, add heavy cream, broth, and cream cheese. Whisk until smooth.
Stir in Parmesan and half the mozzarella. Let simmer 3–5 min until thickened.
Combine and bake:
In a baking dish, mix chicken, cauliflower, and Alfredo sauce. Top with remaining mozzarella.
Bake for 20 minutes until bubbly and golden.
Garnish & Serve:
Top with fresh parsley and enjoy hot!
📝 Tips:
Add sautéed spinach or broccoli for extra fiber.
Use rotisserie chicken to save time.
For extra richness, mix in a tablespoon of butter to the sauce.
Weekly Training Breakdown: May 12-May 17 2025
