News & Notes 📰
Bulletproof Your Back Workshop by Aceso Physical Therapy
Saturday during our Bulletproof Your Back workshop participants learned about how the body is designed to move and what happens when that design is disrupted. We explored common movement patterns that contribute to back pain and provided insights on identifying when issues can be managed independently versus when further assessment is needed. The workshop covered key concepts of mobility, stability, and motor control, emphasizing how disruptions in these areas can lead to injury and pain, especially in the lower back. Participants performed practical tests to assess their mobility and engaged in effective core activation and mobility drills, such as the ½ kneeling thoracic mobility series and adductor rock backs. I had so much fun with this workshop and love equipping people with knowledge and techniques to enhance their movement efficiency and reduce pain.
— Jodi Whitrow
If you’re interested in learning more check out Aceso Physical Therapy.
Bring a Friend Week – Starts TOMORROW (updated link below)!!
CrossFit is fun, but it’s even better with friends! From July 15th through the 20th, you have the chance to bring a friend—or as many friends as you want—to experience CrossFit with you, completely free all week!
Rest assured, we will ensure that all the workouts this week are accessible and not too technical for beginners, while still offering a challenge for our seasoned members.
Here’s the exciting part: if your friend signs up for a membership, you’ll receive $65 cash, and your friend will get $65 off their first month! 🤩💵💰
If you haven’t shared the link yet, please share this updated one.)
- Invite as many friends as you’d like.
- They can attend as many classes as they want.
- They don’t have to attend the same class as you.
Once your friends sign up, we will send them instructions on how to reserve and check in to classes. Let’s make this week exciting and welcoming for everyone!
AMRAP 4 Autism – Saturday, August 3, 10 am heat (preferably)
CrossFit Lake Wylie has been proudly supporting AMRAP 4 Autism for many years, and we invite you to join us again this year. Mark your calendars for Saturday, August 3rd, and sign up for the 10 AM heat to participate in this meaningful event. If 10 AM sells out, then register for 11 AM!
Celebrate the 11th anniversary of AMRAP 4 Autism with us as we #giveback to children with autism at CrossFit Mecklenburg. Let’s come together to make a difference and show our support for this incredible cause. Gather your team of two, bring your energy, and be a part of something special!
Our goal as a gym is to raise a minimum of $500, but we aim to raise as much as possible!
We’ve already created a team, so be sure to click “Join a Team” and look for CrossFit Lake Wylie when registering.
With your ticket purchase, you’ll receive a T-shirt, plus your choice of donuts and coffee or a BBQ plate and a beer. It’s a fantastic event, and when we’re done, we get to hang out at a local brewery!
Don’t miss out – sign up today!
July Jump Rope Challenge
For the month of July, your challenge is to accumulate 5000 jump rope reps! You can use any jump rope technique and switch it up as much as you’d like. Reps you do in any workout count towards your total.
Be sure to log your reps in PushPress. Go to Workouts > Change the drop-down menu to July Jump Rope Challenge.
Refer to PushPress for more details! Here are the results as of 7/14.
Recent Member Wins 💪🏽🏆
- Kenyate B. checked in to 50 classes.
- Esther R. checked in to 100 classes.
- Brenda S. checked in to 50 classes.
- Ceci G. checked in to 250 classes.
- Jay G. checked in to 25 classes.
- Shreya D. checked in to 25 classes.
- Gaya K. hit a 5 rep back squat PR.
- Jesse B. hit a 5 rep back squat PR.
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 🥳
- 7/20 Ciara F.
- 7/21 Garrett C.
CrossFit Lake Wylie Anniversaries 🤩
- 7/21/23 Nick H. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Stuck in Start-Stop Land? Here’s How to Make Habits Stick
If you tend to fizzle out, this is for you.
Ever get fired up about a new goal, only to see your motivation fizzle out?
Creating lasting habits takes time (research says 18-254 days.), but you can make it stick.
Here’s the secret: Habits are about automatic decisions. The easier you make it to do the right thing, the faster it becomes routine.
Ready to build habits that last? Let’s break it down:
- Start Small & Consistent: Big goals are great, but tiny, achievable steps are your friend. Consistency is key.
- Make a Commitment (Even When It’s Tough): We all have off days. Knowing it won’t always be sunshine and rainbows helps you push through.
- Find Your WHY: Why is this habit and goal important? “Why” fuels your motivation more than willpower alone.
- Set Yourself Up for Success: Be the architect of your environment by removing distractions and making the healthy choice easy. Remember to include reminders: sticky notes, habit trackers—whatever works for you.
- Find Your Support System: Whether it’s a coach, a community, an accountability buddy, or all three, it’s important to have expert guidance and surround yourself with people who inspire you.
Remember habits are when actions become automatic decisions. The more you make healthy choices on autopilot, the closer you get to your goals.
Ready to get started?
Book a consultation and tell us what habit you’d like to build. We can help you create a personalized plan and support you every step of the way.
Let’s make healthy living a way of life together.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
The Power Snatch
With Isabel coming up on Monday here’s a video slowing down the power snatch so you can see the points of performance. Get ready for this classic benchmark workout!!
Programming Summary 🏋🏽♂️
Monday: Today’s workout is the Classic CrossFit benchmark, Isabel (30 power snatches). Then, build to a heavy 1-rep snatch.
Intended stimulus:
- Barbell sprint workout.
- Retest from 5/3/22 or 8/17/22 (potentially because you had to choose Isabel or Grace).
- Finish in 2:00-8:00.
- Light-to-moderate loading.
- 4 or more snatch reps every 1:00.
Tuesday: This workout is a grippy triplet of ab mat sit-ups, running and farmer carries.
Intended stimulus:
- 15:00-20:00.
- Longest run in 3:00 or less.
- Farmers carries in 1-2 sets and in 1:00 or less.
- 50 sit-ups in 2:00 or less.
Wednesday: Today’s workout is an ascending ladder of calories on the rower with a constant number of thrusters between rowing intervals. Before the workout starts build to a heavy squat clean thruster.
Intended stimulus:
- Complete 4th round of calories and thrusters.
- Advanced athletes should aim to get to the round of 22 calories.
- Moderate to heavy thruster loading.
- Unbroken thruster sets each round.
Thursday: Today’s workout is very reminiscent of the classic benchmark workout, Fran; however, we have two conflicting pulling movements (pull-ups and DB clean and jerks) instead of a pull and a press. After the workout go out on a 200-m single-arm dumbbell overhead carry.
Intended stimulus:
- Finish in 4:00-10:00.
- Pull-up sets in 3 sets or less.
- Light-to-moderate dumbbell loading that allows for 10 or more unbroken reps at a time.
Friday: Today’s Hero workout honors U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina. He died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
The workout has rowing, burpees, box jump sand running.
Intended stimulus:
- Partner variation of the Hero workout, Small in honor of U.S. Army Staff Sergeant Marc Small.
- Finish in 35:00-45:00.
- One partner works at a time.
- Rows and runs to 5:00 or less each round.
- Burpees and box jumps each in 3:00 or less each round.
- All rounds in 15:00 or less.
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 📆
Injury Screenings by Carolina Movement Doc – Thursday, July 25, 5 – 7 pm
Dr. Scott Jablonka from Carolina Movement Doc is coming back to perform FREE injury screens from 5 – 7 pm. We will have a link to sign up for a slot during this time. Classes will still go on during this time.
AMRAP 4 Autism – Saturday, August 3, 10 am heat (preferably)
CrossFit Lake Wylie has been proudly supporting AMRAP 4 Autism for many years, and we invite you to join us again this year. Mark your calendars for Saturday, August 3rd, and sign up for the 10 AM heat to participate in this meaningful event. If 10 AM sells out, then register for 11 AM!
Celebrate the 11th anniversary of AMRAP 4 Autism with us as we #giveback to children with autism at CrossFit Mecklenburg. Let’s come together to make a difference and show our support for this incredible cause. Gather your team of two, bring your energy, and be a part of something special!
Our goal as a gym is to raise a minimum of $500, but we aim to raise as much as possible!
We’ve already created a team, so be sure to click “Join a Team” and look for CrossFit Lake Wylie when registering.
With your ticket purchase, you’ll receive a T-shirt, plus your choice of donuts and coffee or a BBQ plate and a beer. It’s a fantastic event, and when we’re done, we get to hang out at a local brewery!
Don’t miss out – sign up today!
Shoulder Workshop by Carolina Movement Doc – Thursday, August 29 at 6:30 pm
We have another workshop brought to you by Carolina Movement Doc. This time is for shoulder mobility! The 6:30 pm class will be replaced by this free workshop to provide you some valuable information to get those shoulders moving well.
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.
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
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.
- 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.
