News & Notes 📰
Upcoming gym schedule updates
Thursday, June 6 – No 8 am Open Gym due to our monthly coaches meeting.
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). Please register for the workshop using the PushPress app. Go to Schedule > Events > Register.
– You can choose to meet us at the gym at 7:00am or meet us at the mountain. The drive from the gym is approximately 1hr and 30 mins.
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. 😆
Lucas’ Half Marathon Triumph!
After months of dedicated training, Lucas ran his first half marathon on Saturday and crossed the finish line with flying colors. His hard work, perseverance, and commitment are truly inspiring.
Congratulations, Lucas, on this incredible achievement! Your CrossFit Lake Wylie family is proud of you! Keep pushing those limits!
Custom Sports Bra Pre-Order is Live!!
Now that June is here and the Helix is being restocked in the beginning of the month, it’s time to officially place your order. Please use the WheelPay app and go to the Pre-Order tab to place your order.
Remember, we need a minimum order of 25 sports bras. The pre-order will be live until Monday, June 17. Once we receive your order, we will send our complete order to Born Primitive. The typical turnaround time once they receive our complete order with payment is 4 weeks. So we’re looking to have our custom sports bras delivered some time in mid to late July.
If you want details on each sports bra just check out these links:
May Walk/Jog/Run Challenge
Accumulate 31 miles in the month of May walking, jogging, or running.
We had a great response to May’s challenge with a total of 50 people participating. Collectively we logged 1578 miles…impressive! Here’s everyone who achieved walking/jogging/running at least 31 miles. The top 3 athletes were Joe F. with 166 miles 🤯, Rob N. with 111 miles 🤩, and Angie C. with 86 miles 😎!!
| Joe F. | 166 |
| Rob N. | 111 |
| Angie C. | 86 |
| Tracey S. | 84 |
| Lucas A. | 66 |
| Conrad S. | 61 |
| Sasha Z. | 49 |
| Matt D. | 48 |
| Rachel D. | 47 |
| Erica R. | 45 |
| Tracy R. | 44 |
| Shawne W. | 44 |
| Jack D. | 37 |
| Vince C. | 37 |
| Alie K. | 36 |
| Meagan S. | 35 |
| Sarah C. | 34 |
| Tarynne J. | 34 |
| Lynn B. | 34 |
| Erin M. | 32 |
| Lisa G. | 32 |
| Walt B. | 31 |
| Greg F. | 31 |
| Justin F. | 31 |
June Sit-Ups Challenge
Accumulate 1500 sit-ups in the month of June. You can do any variation or modification of a sit-up and switch the variation/modification as much as you’d like. Sit-ups you do in any workout count towards your total.
This is not an all inclusive list.
- Ab-mat sit-up
- Weighted ab-mat sit-ups
- Crunches
- Weighted crunches
- Reverse crunches
- Leg raises
- Side crunches
- Bicycle crunches
- V-ups
- Single-leg v-ups
- Russian twists
- Weighted Russian twists
- Scissor kicks
1500 reps / 30 days = 50 per day
You don’t have to do all 50 reps at the same time or each day. It doesn’t matter how you get your reps done as long as you get them done! You can also choose to take rest days and just do more reps on other days. It’s up to you!
Let’s see who can do 1500 sit-ups in June!
Note: Because of the high risk of developing rhabdo with GHD sit-ups we are NOT including GHD sit-ups in this challenge and we DO NOT encourage anyone to attempt to do this challenge with GHD sit-ups.
Recent Member Wins 💪🏽🏆
- Tim T. checked in to 25 classes.
- Garrett C. checked in to 50 classes.
- Bree B. checked in to 10 classes.
- Sarah McD. checked in to 50 classes.
- Conrad S. checked in to 25 classes.
- Mary W. got her first rope climb.
- Jesse B. got his first rope climb.
- Meagan S. kicked up to the wall into a handstand for the first time.
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 🥳
- 6/7 Nick H.
- 6/9 Alyssa F.
CrossFit Lake Wylie Anniversaries 🤩
- 6/9/23 Rachel D. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
💤Sleep Quality Alert 🚨: The Surprising Impact of Late-Night Eating
Did you know that sleep impacts your overall health in various ways?
That’s right– sleep can impact your weight, mood, and even the quality of your food choices. Due to the massive influence sleep has, I wanted to share some valuable information regarding a topic that many of us overlook—how eating before bed can affect our sleep quality.
Numerous studies have shown that consuming a meal or snack close to bedtime can have a significant impact on the quality of our sleep. Here’s what you should know:
- Digestive Discomfort: Eating heavy meals or foods that are difficult to digest before bed can lead to discomfort, indigestion, and even heartburn, making it harder to fall asleep and maintain a deep sleep throughout the night.
- Blood Sugar Levels: Consuming high-sugar or high-carbohydrate foods before bedtime can cause a spike in blood sugar levels, followed by a rapid drop. This fluctuation can disrupt our sleep patterns and lead to nighttime awakenings.
- Metabolic Effects: Late-night snacking has been associated with weight gain and an increased risk of obesity. It disrupts our body’s natural fasting period during sleep, affecting metabolism and promoting the storage of excess calories as fat.
- Nighttime Awakening: Eating before bed can lead to more frequent awakenings during the night. Our body’s efforts to digest food can interfere with the sleep cycle, resulting in fragmented and restless sleep.
To optimize your sleep quality, it’s recommended to allow at least two to three hours between your last meal and bedtime. If you feel hungry before sleep, consider light, easily digestible snacks like a small piece of fruit or a handful of nuts.
Remember, establishing a regular sleep routine, practicing relaxation techniques, and creating a sleep-friendly environment are equally crucial for promoting a restful night’s sleep.
I hope you find this information helpful in understanding the impact of late-night eating on sleep. If you have any further questions or would like additional resources, feel free to reach out. Here’s to better sleep and overall well-being!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CrossFit for Health: Exercise for Longevity and Healthspan, With Dr. Rhonda Patrick
But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life.
In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength.
Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength.
Programming Summary 🏋🏽♂️
June Focus: Conditioning
- Welcome to June, a month focused on improving conditioning capacity!
- We are doing three Service Cup workouts in the first two weeks.
- We’ll do a repeat of last year’s 20-minute conditioning test and retest challenge.
- Expect plenty of running and rowing throughout the month between tests.
- At the end of the month, we’ll introduce a new workout dedicated to the soldiers lost in Operation Red Wings.
Monday: Building to a heavy single power clean for the day.
Intended stimulus: Retest from 04/26/23, increase loading across as many sets as possible, begin the first set of 5 around 65% of 1-rep-max power clean, touch-and-go sets of 5 and 3, lift one set every 3:00.
Tuesday: This bodyweight workout is a full-body combination that might be a sustained sprint for some, while offering others an opportunity to challenge themselves to get inverted. It’s a triplet of alternating walking lunges, wall walks, and sit-ups. Before the workout starts we get to practice getting upside down with handstand shoulder taps or handstand walking.
Intended stimulus: 4-7 rounds, unbroken lunges, wall walks in :30 or less.
Wednesday: 4 rowing intervals that decrease in distance across the workout. Then, some hip extensions after the workout.
Intended stimulus: Longest interval in 4:00 or less, built-in rest to promote recovery and allow you to push the pace on each interval.
Thursday: A single-modality workout of burpees to target for time. Who’s going to get the fastest time today? 😜
Intended stimulus: Finish in 12:00 or less, short grunt-work style workout.
Friday: Today’s workout is the first Service Cup workout in honor of Daniel Crabtree who was killed in action on June 8, 2006, serving in Al Kut, Iraq.
Intended stimulus: Retest from 09/30/23, finish in 11:00-20:00, pull-ups in 3:00 or less, thrusters in 3 sets or less, 800-meter run in 5:00 or less.
Saturday: No classes – Go on the hike with us!! 🥾
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 📆
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.
Please register for the workshop using the PushPress app. Go to Schedule > Events > Register.
Hike in South Mountain State Park – Saturday, June 8
– You can choose to meet us at the gym at 7:00am or meet us at the mountain. The drive from the gym is approximately 1hr and 30 mins.
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.
