News & Notes 📰
Community Support for a Grieving Family
Dear CrossFit Lake Wylie Family,
It is with heavy hearts that we share the tragic news of the loss of Sasha’s beloved son, Liev, who passed away on May 16, 2024, his 4th birthday. Liev was a beacon of light, full of love, kindness, and independence.
The family is holding a memorial service this Friday and would love to see familiar faces. We are awaiting details on the time and location, which we will share as soon as they are available.
Let us come together to support our dear friend Sasha during this incredibly difficult time. Our thoughts and prayers are with her family. We stand with them in their grief and offer our unwavering support.
Upcoming gym schedule updates
Monday, May 27 (Memorial Day) – Closed. We will be doing Murph on Saturday, May 25. We have added a 9 am heat time in addition to 7 am and 8 am. All heats are capped at 20 so reserve ASAP.
Thursday, June 6 – No 6:30 pm class because we’re having the Carolina Movement Doc team come out for a FREE squat mobility workshop for all members. You guys voted and squat won (over shoulder). More details to come in next week’s newsletter.
Friday, June 14 – Saturday, June 15 – We will be closed with the exception Friday morning classes through 9 am. Coaches TJ, Greg and Alie will be headed to Jacksonville, FL for the CrossFit Affiliate Summit. Coach Laurin will be on vacation. Coach Matt will be on an airplane somewhere…probably. 😆
May Walk/Jog/Run Challenge
Accumulate 31 miles in the month of May walking, jogging, or running. You can walk/jog/run outside or on a treadmill.
Here’s the leaderboard so far (as of Saturday 5/18). There are 12 days left and Joe F. has moved to the top of the leaderboard! We are not shocked. 😆 Will he stay there? 🤔
Recent Member Wins 💪🏽🏆
- Dimitry B. checked in to 10 classes.
- Megan W. checked in to 250 classes.
- Meagan S. checked in to 25 classes.
- Justin K. checked in to 25 classes.
- Nikhil P. checked in to 50 classes.
- Lucas A. checked in to 100 classes.
- Meagan S. got her first handstand against the wall.
- Gretta and Staci hit PRs on Tuesday’s strength WOD (but we apologize we didn’t capture which lift/s they hit their PRs on).
- Overhead squat PRs:
- Amy L.
- Meagan S.
- Jesse B.
- Megan W.
- Sarah C.
- Demi S.
- Nikki S.
- Cain V.
- Clean PRs:
- Carrie C.
- Brad G.
- Skip L.
- Sarah Mu.
- Meagan S.
- Sarah C.
- Demi S.
- Nikki S.
- Tracy R.
- Ashley G.
- Bench PRs:
- Skip L.
- Tracey S.
- Nikhil P.
- Allen R.
- Vince C.
- Allison R.
- Brad G.
- Leven H.
- Sarah Mu.
- Cullie M.
- Conrad S.
- Meagan S.
- Demi S.
- Nikki S.
- Cain V.
- Patsy S.
- Jesse B.
- Sibele S.
We’re extremely proud of all these members for accomplishing great things!
*Remember to let a coach know if you hit a PR so we can highlight you each week. We know this is not an all-inclusive list of wins so be sure to share your wins with a coach so we can celebrate you!
Birthdays this Week 🥳
- 5/20 McKinlee J.
- 5/21 Jarvis R.
- 5/25 Joe L.
CrossFit Lake Wylie Anniversaries 🤩
- 5/24/23 Raoul D. – 1 year
- 5/25/22 Cullie M. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
#1 thing that could be sabotaging your goals 😱
It accounts for about 57% of our daily consumption.
Do you know how much of the food and drinks you consume are ultra-processed?
Sadly, research shows that 57% of caloric intake in adults comes from ultra-processed foods, and 67% of children’s intake is ultra-processed.
Ultra-processed foods have a long list of ingredients – typically five or more and a long shelf-life.
They tend to include many additives and ingredients that are not usually used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.
There are a lot of different ultra-processed foods sold in grocery stores these days. Some examples are ice cream, ham, sausages, cookies & boxed desserts, chips, mass-produced bread, breakfast cereals, many protein bars, sodas, fruit-flavored yogurts, and instant soups.
Since ultra-processed foods are typically high in inflammatory fats, sugar, salt, and/or synthetic ingredients, consuming these foods regularly poses a huge risk to our health and wellness.
These foods tend to be highly palatable and somewhat addictive along with having little nutritional value, so it is easy to overeat these foods, contributing to weight gain and obesity. It likely also impacts asthma, microbiome and gut health, and lipid profile such as cholesterol & triglyceride levels, as well as at least 25 other health conditions. Ultra-processed foods are also linked to systemic inflammation, which is no surprise given most of these ingredients are very new and foreign to human bodies.
If you find that you are consuming ultra-processed foods daily, consider opting for something that will offer you more nutrients with fewer additives such as swapping:
- Flavored yogurts for plain yogurt and add your own fresh or frozen fruit with cinnamon for sweetness.
- Sauces or ready meals to cook your favorites in larger amounts at home and freeze the extra portions to use another day.
- Overnight oats to enjoy for breakfast instead of sugary low-fiber breakfast cereals.
- Fruit or homemade treats instead of store-bought cookies, cakes, or desserts.
- Choose a protein bar with 6 or fewer ingredients OR prepare quick, balanced snacks yourself like an apple + nut butter.
Start by choosing 1 ultra-processed food that you regularly eat, find a more wholesome alternative, and start enjoying it regularly.
Remember, one swap at a time can lead to big advances in your mental and physical health!
If you need accountability and support to stay on track with your new habits, we have just the thing for you. Our nutrition coaching program is designed to do just that.
Let’s start writing your success story today, all you have to do to take the first step is to book your consultation!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Embracing Strength and Independence: Jules King’s Inspiring Journey
This week, we’re inspired by Jules King, who refuses to let Parkinson’s disease define her. Despite her diagnosis, Jules embraces CrossFit to maintain her strength and independence.
At CrossFit Lake Wylie, we believe in the power of fitness to transform lives, helping our community tackle chronic conditions and build lasting strength. Our mission is to support your journey towards longevity and independence. Let Jules’ story remind us all that with determination and the right support, we can overcome any challenge.
Programming Summary 🏋🏽♂️
Monday: A couplet of front squats and muscle-ups that combines heavy lifting and skill work.
Intended stimulus: Moderate-to-heavy front squats, bar or ring muscle-ups, complete reps of each movement in less than :45 each round, front squats from the ground or a rack.
Tuesday: Today you’ll tackle interval row sprints.
Intended stimulus: Complete each row in less than 3:00, maintain a fast pace across all sets.
Wednesday: Build to a heavy 1-rep power snatch + overhead squat first in the skill work. Then, a a barbell sprint workout with deadlifts, hang power snatches and overhead squats.
Intended stimulus: Finish in less than 10:00, moderate barbell loading that allows for at least 2 unbroken rounds.
Thursday: Today you’ll work through 5 rounds of handstand push-ups, front rack lunges, push presses, and run efforts.
Intended stimulus: Finish in 15:00-20:00, handstand push-ups in 1-2 sets, unbroken front rack lunges every round, large if not unbroken sets of lunges and push presses, runs in 2:00 or less each round.
Friday: An ascending AMRAP ladder of box jump-overs with a single 100-ft farmers carry in between each round. Then an EMOM to hit the abs after the workout.
Intended stimulus: Get to the round of 16+; advanced athletes get to the round of 20+, 10 box jump-overs in :45 or less, farmers carries in no more than 2 sets every round.
Saturday: Fun partner WOD!
No single workout can develop all aspects of fitness and training different time domains helps develop different metabolic pathways. That’s why CrossFit workouts vary daily.
Effectively harnessing elements of variance is key to developing a broad fitness. Keep showing up so you can be the best and fittest version of yourself! 😎
Upcoming Events 📆
Join Us for the Murph Challenge! 🌟 – Saturday, May 25
We’re thrilled to announce that we are an official host for the Murph Challenge this year! 💪🇺🇸
The Murph Challenge is an annual event honoring the legacy of LT. Michael P. Murphy, a true American hero. It’s a challenging workout that consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run, all done while wearing a 20-pound weight vest if you’re up for the challenge.
But don’t worry if you’re not quite ready to tackle the full Murph just yet – there are scaled options available for all fitness levels. It’s about pushing yourself to your limits and honoring those who have made the ultimate sacrifice.
Most importantly, the Murph Challenge is a fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation, which provides scholarships to the children of fallen service members. It’s an incredible cause, and we’re honored to support it.
If you’d like to participate and support this worthy cause, you can register online HERE. Let’s come together as a community to honor the brave men and women who have given everything for our country.
We are running 3 heats at 7 am, 8 am and 9 am with all heats capped at 20 so be sure to reserve early!
Let’s do this, CrossFit Fam!
Squat Mobility Workshop – Thursday, June 6 @ 6:30 pm
The Carolina Movement Doc team will be coming to deliver a workshop on squat mobility. This is FREE for all members and we highly encourage you to come. We will be cancelling the evening class to do the workshop instead. More details to come.
Savage Race – Saturday, June 15
It looks like our community is taking a liking to obstacle course races. We just had a team complete a Spartan 5K and now there’s a group of people signing up for the Savage Race in June. Jodi W. has already set up a team called the Lake Wylie Crew. Be sure to chat with her, Cori or Sarah McD. since they are all signing up.
Click here to register for the race.
Register for Beers & Burpees – Saturday, October 12 – 12:20 pm and 1 pm Heats
We’re one of the co-host gyms for the 14th Annual Beers & Burpees Charity Event on Oct 12 in Charlotte/Indian Land. This event supports the local non-profit Changing Lives Together Foundation (www.cltfoundation.org) and last year the event had 1,068 athletes and raised $138,000. It’s a boot camp style partner workout with Standard, Scaled and Competitive workout options and the drinking is optional.
Registration is open and we’re trying to get our members to sign up for the 12:20 & 1:00 pm heat times soon so we can work out together! SUPER Early Bird pricing is in effect now but ends on April 8.
Members are looking for partners so please post in our private FB group to find someone to partner with!
It’s 2-person teams and each person gets a t-shirt/tank top and 6 craft beers per team. Heats are from 9 am to 6 pm with live DJ, games, activities, vendors, food trucks, craft beer garden and a kid’s Brownies & Burpees Heat at 1:40 pm.
To register go to — www.beersandburpees.com/register
Pickle for a Purpose – Saturday, August 24 – 10 am – 4 pm
Do you love to play pickleball or have you been interested in trying it out? Rise Together International is hosting an inaugural ‘Pickle for a Purpose’ Pickleball Tournament in Charlotte on August 24th from 11:00-4:00. Whether you are a seasoned pro or new to the game, there’s a place for you on the courts! They are hosting a skills clinic the morning of the event from 10-10:30 for $10.
Location
Charlotte Tennis & Pickleball
8401 Sharon Lakes Rd.
Charlotte, NC 28210
We are trying to get teams from CrossFit Lake Wylie signed up!! Many people have expressed interest in playing pickleball and this is the perfect opportunity. Even better, they will provide the paddles!!
Tickets for teams of two are $150. Your ticket include access to a beer & wine open bar (including non-alcoholic beverages) and food. There will be a food truck & cash bar available at the event for spectators. Spectator entry is free. In addition to the tournament, they will have a raffle/auction, open-play court, vendor booths & more to enjoy!
All proceeds go to the non-profit organization, Rise Together International. Their mission is to empower families in underdeveloped communities to build a brighter future by providing access to quality education, medical care and entrepreneurship training.
To learn more details about the tournament or sign up for a spot on the courts, click here.
CrossFit Lake Wylie is a proud sponsor of a dedicated Pickleball Court.
Member Perks 🤩
Being a member of CrossFit Lake Wylie has it’s perks and here are all the discounts and benefits you get for being part of our gym family!
- Get 15% off at Thorne. You can get anything from prenatal vitamins and probiotics to creatine, whey protein, health tests and so many other high quality supplements.
- Save 30% on your CrossFit Lake Wylie membership by using your HSA/FSA dollars to pay for your CrossFit Lake Wylie membership.
- Get 10% off a GOWOD Premium subscription. Get in touch with one of our coaches! Our partnership with GOWOD will enable you to receive a subscription link that will save you 10% on your subscription!
- $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Just let him know you’re a member of CrossFit Lake Wylie and show him your active membership in PushPress (click Memberships in the PushPress app). Text (803) 526-3550 or book your appointment here.
- Get 10% off at WOD & DONE or use code CFLW at check out for discounts on:
- Hand protection grips
- Finger tape
- Pre-cut thumb protection tape
- Callus shaver
- And more!
- Get $10 off your first bag of Modballs clean energy bites or use code CFLW at check out. They have two flavors, almond coconut and peanut butter, which has been described as a healthy Reese’s Pieces. 😋
- Get one free InBody scan ever quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning. Nutrition clients get a free scan every month.
- Check out our online apparel store and get yourself some new gear. We’ve got men’s and women’s tanks, T-Shirts and sweatshirts in various colors!
- Save $$ and help our community grow. Check out our Referral Program and thank you for your support.
- Check in at least 16 times (12 for Masters) a month and you make it to our Committed Club! If you make it each month your name goes in the monthly drawing for a prize.
