Bound Newsletter 6.9.2025
Athlete of the Month - Mary Turner
“My advice to any busy parents or professionals who are thinking about starting CrossFit is, just try it! Your fitness needs to be a priority in order to live longer for your family. Everything seems hard in the beginning but with such a welcoming community, you will realize that working out is so much easier and fun with people who support you.”
Tell us a little about yourself:
I from Acworth, GA. I have worked in law enforcement for 11 years next month! I work for City of Canton and I am currently a Sergeant for day shift. I have 3 amazing kids that keep me busy outside of work.
What first brought you to CrossFit Bound and how long have you been training with us?
What first brought me to Bound was I wasn’t getting enough strength training with the body boot camp program I was in. So in early 2018 I started CrossFit at Bound and have loved it ever since. I was welcomed with open arms and quickly took to the amazing program that got me in the best shape of my life. My son even gave CrossFit a try his senior year when he was getting ready for the football season. He now uses what he was taught in his own gym sessions.
How has CrossFit impacted your life as a law enforcement officer and a mom of three?
CrossFit has helped me tremendously with my profession and being a mom. At work, I am known as the most in shape and everyone knows to call me if they might have someone who will run. Several calls I have been on, I have gotten compliments on how well my endurance is compared to others. CrossFit is exactly what I needed. CrossFit has also gave me more energy to be able to keep up with my kids and crazy work schedule. Having my kids see how important it is to move your body and be active is very important to me. My youngest son and his friends even try to do my workouts when I workout in the garage or driveway.
Due to my stressful job, working out after work, helps me relieve any stress from the day and helps me wind down. Working out also gives the stamina to last 12 plus hours shifts. Before CrossFit, I was on depression and anxiety medications but after a year of programming, I was able to come off the medications completely.
What does a typical day look like balancing work, motherhood, and training?
A typical day for me is usually me completing a 12 hour shift then going straight to the evening class. Once I’m done with the class, I usually have to head home to make dinner for the kids and get them ready for bed.
What are some recent wins or goals you’ve hit inside or outside the gym?
A recent goal of mine was to complete all hero workouts in May, even with my busy schedule, I did it! Even some days I felt too exhausted but I still came in and just scaled the workout down to what my body needed and could handle. That’s the great thing about CrossFit, there are so many modifications that you can do it even if the movement is too hard for your fitness level, have an injury, or just need to take is easy that day.
Favorite workout or movement—and one you love to hate?
My favorite movement in the gym right now is the power clean. Nothing feels better than throwing around some heavy weight after a long stressful day.
What advice would you give to other moms or busy professionals thinking about starting CrossFit?
My advice to any busy parents or professionals who are thinking about starting CrossFit is, just try it! Your fitness needs to be a priority in order to live longer for your family. Everything seems hard in the beginning but with such a welcoming community, you will realize that working out is so much easier and fun with people who support you.
Bragging Board:
Mini Movers / Junior Jumper classes started last week!
the mini movers class is packed and were a excited to see this class grow!
Raquel Freitas - 80lb Power Snatch
Cody Cobb - 195lb Power Snatch
Laura Rutland - did her first legit box jump in a workout since two years ago
Natalie Gordon - 130lb Power Clean
Upcoming Birthdays:
-Lee Tillman June 9
-Isaac Diaz June 21
-Ashton Phillips June 24
-Stanford Garey June 25
-Michelle McCrary June 25
Upcoming Anniversaries:
1-year
-Brian Lawler June 11
-Walter Davita June 11
-Hannah Woodman June 17
2-year
-Hannah Spratlin June 9
-Jesus Mundo June 12
-Ryan Boone June 21
3-year
-Matt Gray June 11
4-year
-Ryan Kangiser June 23
5-year
-Raquel Freitas June 14
Class Updates, Schedule Changes, Events, Etc…
Barbell Club is back!
Coach Nicole is going to host barbell club on Tuesdays from 6:30-7:30pm. This time each session will focus on one specific lift - The snatch or Clean and Jerk each time. MUST SIGN UP PRIOR TO THE CLASS SO WE KNOW HOW MANY TO EXPECT Through Wodify App.
Fits Kids Class starts June 4th
Get your spots reserved today - HERE
July 4th - we will host one class at 8 am
Helen Holiday Half & 10K Race - December 13, 2025
CrossFit Journal Article of the Week: NUTRITION 101: PART 3 - CARBOHYDRATES
By Jocelyn Rylee, MS, CF-L4
In the first post in this series, we discussed calories; in the second, we discussed protein. Next up are carbohydrates.
Carbohydrates are molecules made of carbon, hydrogen, and oxygen atoms that serve as the body’s primary and preferred source of energy. They’re categorized based on how many sugar units they contain. Sugars are things that end in -ose — glucose, fructose, lactose, maltose, etc. All dietary carbohydrates are either free sugars or groups of sugars stuck together.
They can be monosaccharides (one free sugar molecule):
Glucose
Fructose
Galactose
They can be disaccharides (two sugars bound together):
Sucrose (glucose + fructose)
Lactose (glucose + galactose)
Maltose (glucose + glucose)
Or they can be Polysaccharides — many sugars bound together in a variety of structures and shapes:
Starch (from plants)
Amylose (linear)
Amylopectin (branched)
Cellulose (also from plants, but indigestible by humans)
Glycogen (from animals, including humans)
Your body makes specific enzymes (like sucrase, lactase, amylase, and maltase) to break down disaccharides and polysaccharides into individual sugars. If you don’t make enough of these enzymes (like lactase), digestion problems ensue (hello, lactose intolerance).
Simple carbs (monoaccharides and disaccharides) are quickly digested and absorbed.
Complex carbs (polysaccharides) take longer to digest and often come with fiber and micronutrients.
Fiber is a catch-all term for any type of carbohydrate structure the human body cannot break down. Fiber resists digestion in the human gastrointestinal tract because we lack the necessary enzymes to break its specific glycosidic bonds.
All digestible carbohydrates are ultimately broken down into their most straightforward sugar units and absorbed into the bloodstream. Most of these are converted into glucose, the most readily available fuel to make energy in the body. Every cell in your body can use glucose; specific cells, like red blood cells and a subset of brain cells, must have glucose to function.
To meet the needs of cells that require it, your bloodstream contains about 4 grams of glucose at any given moment — just one teaspoon. That’s a shockingly small amount compared to what most people consume in a single meal or snack. This level is tightly regulated between meals, workouts, and even while sleeping. If glucose levels rise too much (8-12 grams in the blood) or dip too low (2 grams), things go sideways fast.
Fructose, however (found in fruit and added sweeteners like sugar and high-fructose corn syrup), is absorbed through a different pathway and metabolized primarily in the liver. Unlike glucose, fructose cannot be directly used by most cells in the body. Instead, the liver converts fructose into other forms, often fat, via de novo lipogenesis (meaning: “making new fat”).
While small amounts of fructose from whole foods are not problematic, large quantities from added sugars in the standard Western-style Ultra-Processed Food diet contribute to liver fat accumulation and metabolic dysfunction over time.
Unlike protein (which provides essential amino acids) and fat (which provides essential fatty acids), there are no essential carbohydrates. Even though glucose in the bloodstream is necessary to sustain life, surprisingly, no deficiency disease is associated with a lack of carbohydrates in the diet. While you will die without consuming essential amino acids and essential fatty acids, you will not die without consuming carbohydrates. This is because the body can make glucose from non-carbohydrate sources through gluconeogenesis (meaning “making new glucose”). To ensure we are never without the glucose we need, the body can make it from multiple sources, including lactate, certain amino acids found in protein, and glycerol from the breakdown of fat. Fat is what we’ll discuss next time.
