News & Notes 📰
Coach Spotlight: Brad
This week, we’re excited to put the spotlight on Brad, one of our dedicated coaches at CrossFit Lake Wylie! Brad began his CrossFit journey with us in April 2021 and quickly grew passionate about the sport. By November 2022, he became a Level 1 Trainer and started coaching the following month.
Brad’s favorite movement is the air squat, which he considers the foundational movement for any human being. As Brad puts it, “If you cannot squat, you’re only working at 50% capacity.” On the flip side, his least favorite movement is any and all forms of a burpee.
Brad loves the camaraderie of coaching, especially learning and putting in the hard work together with athletes. He finds joy in seeing athletes hit PRs and pushing themselves to try new movements they once thought were out of reach.
But Brad isn’t just known for his coaching skills—around here, he’s also known as “Swaggy,” and it’s no surprise why. Brad won our “Best Dressed” award at our anniversary party because he’s always dressed to the nines. He probably owns everything NoBull has ever made and is now starting a nice collection of GoRuck gear. Whether he’s coaching a class or just hanging out at the gym, Brad’s style game is always on point.
In addition to coaching regular classes, Brad is passionate about working with younger athletes. He earned his CrossFit Kids credential and developed our seasonal CrossFit Kids program, where he coached three separate classes over an 8-week period with kids ranging from 3 to 14 years old. Coaching kids, especially the youngest ones, is no easy task, but Brad handles it with enthusiasm and skill.
Outside the gym, Brad takes on another critical role: being a full-time dad and husband. As a full-time dad to three kids, he’s doing one of the hardest and most important jobs there is—raising the next generation. Brad’s dedication to his family is just as strong as his commitment to our community, and we’re in awe of how he balances it all.
Continuing his commitment to growth, Brad attended the Level 2 seminar in February 2022 and became a Level 2 Trainer. He regularly coaches four classes a week and often steps in to cover additional classes as needed. Beyond his coaching duties, Brad also assists with some administrative tasks, helping process member hold and cancellation requests.
Brad’s dedication to CrossFit and our community is truly inspiring. Be sure to show him some appreciation—and maybe ask him for some style tips—next time you see him!
Reflections from Our First CrossFit Games: Honoring Lazar Đukić
This past week, Laurin, TJ, and I had the opportunity to attend the CrossFit Games for the very first time. We were incredibly excited to experience the energy and camaraderie of the CrossFit community firsthand. However, our excitement was quickly tempered by the heartbreaking news that rocked the community on day one—the tragic passing of elite athlete Lazar Đukić.
While it was a somber start to the event, we were deeply moved by the tribute to Lazar and the strength displayed by the athletes as they pushed through their events, despite the heavy grief surrounding them. The resilience and unity we witnessed reminded us of what makes the CrossFit community so special.
As a community, our hearts go out to Lazar’s family, friends, and all those who were close to him. We offer our deepest condolences during this incredibly difficult time. Despite the tragedy, we were grateful for the chance to spend time together, enjoy the competition, and soak in the experience as a team.
We left the Games inspired by the strength and resilience of the athletes, and we will remember this experience as we continue to strive for excellence, both in and out of the gym. Rest in peace, Lazar Đukić.
New Entryway Rug
As most of you have already seen, we recently unveiled a brand-new gym logo, and with it, we’ve made some upgrades around the gym! Our double-door entryway now features a fresh new rug proudly displaying the new logo, setting the tone the moment you walk in. We’ve also upgraded our sweat towels to showcase the new design, so you can rep our CrossFit Lake Wylie community during every workout!
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 as of 8/9/24.
Recent Member Wins 💪🏽🏆
- Alyssa F. checked in to 50 classes.
- Adam P. checked in to 10 classes.
- Nikhil P. checked in to 100 classes.
- John M. hit a 3 x 385 lb deadlift PR.
- Rachel P. hit a 3 x 200 lb deadlift PR.
- Skip L. hit a 3 x 300 lb deadlift PR.
- Nicole T. hit a 3 x 265 lb deadlift PR.
- TJ hit a 245 lb 1RM deadlift PR.
- Cori S. hit a 3 x 235 lb deadlift PR.
- Tyler W. hit a 3 x 205 lb deadlift PR.
- Gabriela A. hit a 3 x 85 lb deadlift PR.
- Ceci G. hit a 3 x 230 lb deadlift PR.
- Mary W. hit a 200 lb 1RM deadlift PR.
- Gaya K. hit a 200 lb 1RM deadlift PR.
- Brenda S. hit a 180 1RM deadlift PR.
- Rebecca F. hit a 3 x 75 lb deadlift PR.
- Gretta C. hit a mile PR of 8:59.
- Garrett hit a mile PR of 8:27.
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 🥳
- 8/15 Yessenia M.
- 8/15 Lucas A.
- 8/16 Bree B.
CrossFit Lake Wylie Anniversaries 🤩
- None this week.
Nutrition & Wellness 🥑🧘🏽♀️🛌
Recipe Of The Month Brought To You By Coach Brad
Ingredients below the video.
- 2 tablespoons extra-virgin olive oil
- 1 medium white or yellow onion, finely chopped
- 3 garlic cloves, finely chopped
- 1 tablespoon tomato paste
- 14.5-ounce can whole tomatoes
- 14.5-ounce can white or black beans, drained
- 2 teaspoons dried oregano
- 1 tablespoon smoked paprika
- 1 teaspoon kosher salt
- 1 teaspoon ground black pepper
- 1 tablespoon balsamic or red wine vinegar
- 4 large eggs
- ⅓ cup well-stirred tahini
- ⅓ cup roughly chopped fresh parsley
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CrossFit for Health: Training for Fitness vs. Performance
“One of the beautiful things about CrossFit is that whether you’re a 70-year-old grandmother training to stay out of the nursing home or a CrossFit Games athlete striving for the title of Fittest on Earth, you’re doing CrossFit.
In those examples, the difference in training approach is obvious. But what about the murky middle? Enthusiastic athletes prone to overtraining in the hopes of becoming a little more competitive? Or former high-level athletes now training just for life?
In this panel discussion at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Summit speakers are joined by notable figures of the CrossFit community for a discussion on training — and coaching — for high-level performance vs. fitness and longevity.” — YouTube video description
Programming Summary 🏋🏽♂️
Monday: We’re building to a heavy 5-rep deadlift first. Then, a spicy couplet of rowing and deadlifts.
Intended stimulus:
- 6-8+ rounds.
- Calories in :30-45.
- Deadlifts completed in 1-2 sets. Go unbroken if you can!
- Anticipate rounds to slow down as fatigue accumulates.
Tuesday: Today we’ll take on a heavy bench press day. Unlike typical bench press days, we’re going higher in volume with 5 sets of 10. Then, we’re doing tabata double-unders after the workout.
Intended stimulus:
- Bench press heavy day.
- Target 70-80% of recent 1-rep-max bench press, or a load that feels moderate to start.
- Retest from 06/21/23. Look for your score in SugarWOD as it was before we switched to PushPress.
- Lift every 3:00.
- Avoid going to failure, especially in early sets.
Wednesday: Today we have a simple, straightforward workout that requires cardiorespiratory endurance and muscular stamina as you work through heavy Russian kettle bell swings and running.
Intended stimulus:
- Finish in 12:00-16:00.
- Swings in 1:00 or less and in 1-2 sets each round.
- Runs in 2:00 or less each round.
- Hold on for heavy swings under fatigue.
Thursday: Today we have a fun, interval-style high-skill couplet of double-unders and handstand walking.
Intended stimulus:
- Double-unders in :30-1:00.
- Handstand walk in 1-3 attempts.
- At least 1:00 minute of rest each round.
Friday: First, we’re working to a heavy set of 3 hang squat cleans. Then, a couplet of squat cleans and lateral burpees over the bar that features a descending rep scheme.
Intended stimulus:
- Finish in 8:30-15:00.
- First set of squat cleans in 1:00-2:00.
- Continuous movement on the lateral burpees.
- First set of burpees in 1:00-2:00
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.
