News & Notes 📰
Coach Spotlight: TJ 💙
This week, we’re excited to shine the spotlight on the incredible TJ! TJ began her CrossFit journey right here at CrossFit Lake Wylie in October 2021. She became a Level 1 Trainer in May 2023 and started coaching in June 2023. Her passion for coaching is evident in her dedication to helping people reach and exceed their goals, always being an integral part of their fitness journey.
TJ’s favorite movement is the cluster (clean with a thruster), and her least favorite is the overhead squat.
In November last year, TJ made a bold move by leaving her job in property management to focus on her passion for health and fitness, and she became our head nutrition coach. As our head nutrition coach, she is responsible for managing the majority of our nutrition clients, she contributes a wonderful article to our newsletter each week and manages all our nutrition and wellness social media posts. TJ excels in helping people understand the value of what we offer by helping them discover their true why. As a result, she leads our sales process, handling most of our leads and initial consultations. This means she also does a lot of our new member onboarding sessions.
TJ is the mastermind behind the fun board at the gym filled with nutrition and wellness tips. She coaches 11 classes a week, plus several open gym times, second only to Laurin in coaching hours. Additionally, TJ is responsible for member retention, managing our Committed Club, tracking attendance, updating the Committed Club & All Time Check-ins board each month, conducting the Committed Club winner drawing, and keeping members accountable. If you’ve ever received a check-in message after missing a few days, it was likely from TJ.
She also manages our Ambassador Program, ensuring our gym ambassadors understand their role and communicates with them whenever we have new members. With a background specializing in women’s fitness, TJ offers personal training, performs movement assessments, and helps members improve strength and skills during one-on-one sessions. She also assists with admin work, managing membership holds and cancellations, and helps us partner with local businesses to organize events like our Bulletproof Your Back workshop.
We truly appreciate everything TJ brings to our community. Make sure to thank her for her unwavering dedication and exceptional efforts!
Class Photoshoot
Thank you to everyone who showed up for our photo shoot with Bruce. We had a great time and Bruce got some amazing pictures!
Jump Rope Replacement Cables
We wanted to let you know that we have replaced worn jump rope cables. We also want to remind you that our jump ropes are to be used indoors only. As you can see, this is the kind of damage that happens quickly when jump ropes are used outside on concrete/asphalt. Jump rope cables should last years before they need to be replaced so we kindly ask you to only use gym ropes inside.
AMRAP 4 Autism
We had an amazing turnout for this wonderful charity event. CrossFit Lake Wylie dominated that 10 am heat and then we made sure to stay to support TJ and Sarah Mu. who were in the 11 am heat. The free food was amazing and it was great to hang out after to help celebrate Shawne’s birthday! Unfortunately, we got no group picture but Bruce was there again and we should be getting a ton of amazing pictures from the event. Thank you guys for helping support this great cause. Let’s try to get even more teams next year!
July Jump Rope Challenge
Congratulations to these members who achieved the goal of accumulating 5000 jump rope reps in the month of July!!
August Ring Dip Challenge
Accumulate 1000 ring/bar dips in the month of August. You can do any variation or modification of a dip and switch the variation/modification as much as you’d like. Ring/bar dips 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 August Ring Dip Challenge. The challenge starts on August 1!
Refer to PushPress for more details! Here are our top 5 participants so far. You don’t want to miss out on the strength gain opportunity by doing this challenge! Be sure to get your dips in!
Recent Member Wins 💪🏽🏆
- Ashley P. checked in to 50 classes.
- Dani C. checked in to 10 classes.
- Doug W. checked in to 250 classes.
- Ben D. checked in to 250 classes.
- Jason P. checked in to 10 classes.
- Leven H. got his first J-hook rope climb.
- Skip L. hit a 175 lb back squat.
- Chris C. hit a set of 3 back squats at 245 lbs.
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 🥳
- 8/7 Ashley W.
- 8/7 Meagan W.
- 8/7 Chris C.
- 8/8 Patsy S.
CrossFit Lake Wylie Anniversaries 🤩
- 8/8/21 Erica R. – 3 years
- 8/9/23 Shantil T. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Is Your Coffee ☕ Habit Hurting Your Sleep? (And How to Fix ⚒️ It)
4 simple steps
Ever feel like you need a gallon of coffee just to get through the morning? Or maybe you rely on that afternoon energy drink to power through the day. But what if your caffeine crutch is actually making it harder to get a good night’s sleep?
Caffeine is a sneaky little stimulant that can mess with your sleep cycle in a big way. While it gives you a temporary energy boost, it can linger in your system for hours – up to 12 for some people. Research shows that caffeine consumed just 6 hours before bedtime can seriously disrupt sleep, even reducing it by over an hour. Yikes!
Here’s the kicker: a whopping 90% of people have caffeine in the afternoon, and almost 70% have some in the evening. So, if you’re struggling with sleep, taking a closer look at your caffeine habits could be a game changer.
Here’s what you can do:
- Track your intake: Start by paying attention to when and how much caffeine you consume throughout the day.
- Listen to your body: Do you get jittery or anxious after caffeine? This could be a sign you metabolize it slowly. Try cutting caffeine out completely or switching to decaf earlier in the day (think 12+ hours before bedtime).
- Wean slowly: If you’re a caffeine pro but still have sleep issues, try gradually reducing your afternoon intake, especially after noon. See how it affects your sleep.
- Ditch the sugary drinks: Those fancy coffee concoctions and energy drinks often pack a double whammy of caffeine and sugar. This is a recipe for blood sugar crashes and sleep disruptions. Opt for plain coffee, tea, or naturally caffeinated water.
Remember, caffeine can be great for focus and workouts – but not at the expense of your sleep. By being mindful of the timing, amount, and source of your caffeine, you can enjoy its benefits without sacrificing your precious shut-eye.
P.S. Want more help or need some extra accountability?
Book a free consultation and let me be your guide!
P.S. Don’t wait. The sooner you start, the easier it is to maintain muscle mass and keep yourself moving.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why deadlift?
“Regardless of whether your fitness goals are to ‘rev up’ your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.” —Greg Glassman
Programming Summary 🏋🏽♂️
Monday: Kicking off the week is a spicy 2-round couplet of wall-ball shots and sit-ups! After the workout we’ve got some low-ring muscle-up transition practice
Intended stimulus:
- Finish in 7:00-12:00.
- Wall-ball shots in 3 sets or less and in 1:30-3:00.
- Sit-ups in 1:30-3:00.
Tuesday: A classic heavy day that aligns with this month’s focus on heavy lifts. We’re doing 6 sets of 3 deadlifts.
Intended stimulus:
- Perform one set every 3:00.
- Repeat from 02/01/24. Look for your score in SugarWOD as it was before we switched to PushPress.
- Increase loading across as many sets as possible.
- Advanced athletes should aim to perform each set at 80% or higher.
- Beginner athletes will lift higher-rep sets at lighter loads.
Wednesday: Today’s Hero workout is in honor of Chief Petty Officer Nate Hardy who was killed on February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. This classic CrossFit Hero workout pairs very small sets of high-skill gymnastics (muscle-ups and handstand push-ups) with relatively heavy kettlebell swings.
Intended stimulus:
- 8-15+ rounds.
- Unbroken kettlebell swings.
- One round about every 1:30-2:00.
- Retest from 10/24/23. Look for your score in SugarWOD as it was before we switched to PushPress.
Thursday: Today’s workout is meant to be a mile time trial with a “cash-out” at the end of the run with your choice of machine. After the workout we’re doing some plank holds and flutter kicks.
Intended stimulus:
- 2:00 or more to accumulate calories.
- 30 or more calories; advanced could get 60 or more
Friday: A fun complex of 1 clean pull, 1 hang power clean, and 1 thruster before the workout. Then, a fun triplet that combines fast barbell work (hang power cleans and thrusters) and even faster gymnastics (burpees over the bar).
Intended stimulus:
- Finish in 5:00-10:00.
- Each round in 3:00 or less.
- Light-to-moderate barbell loading.
- Hang power cleans and thrusters in 2 sets or less each every round.
- Burpees over the bar can be lateral or bar-facing.
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 📆
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.
