News & Notes 📰
Coach Spotlight: Greg
This week we’re thrilled to spotlight Greg, introduce him to our newer members, and celebrate his contributions to our community. Greg’s journey with CrossFit started right here at our gym in November 2022. From the moment he stepped into the box, it was clear that CrossFit was more than just a workout for him—it was a passion. Greg was on fire, constantly seeking to improve as an athlete and absorb every bit of coaching he could.
His dedication led him to attend the L1 Seminar in February 2024, where he deepened his knowledge of CrossFit and earned his L1 certification. Not long after, Greg began our intensive coach onboarding program, which is designed to prepare coaches to confidently lead classes on their own. After three months of rigorous training and valuable feedback, Greg took the floor as a solo coach in May 2024.
Greg coaches four classes a week and is always willing to step in to cover classes as needed. He has a love for power cleans and bench press, though like many of our coaches, the overhead squat and running are not his favorites. Despite his personal preferences, his real joy in coaching comes from helping our members unlock new skills and reach their goals. He takes pride in seeing people move better, feel better, and accomplish things they never thought possible.
Greg is also enthusiastic about rucking and has started leading rucking sessions on Sundays, encouraging many members of our community to join him. When he’s not coaching or working out, Greg is a busy realtor, a devoted husband, and a proud cat-dad. Originally from Northern Michigan, Greg spent over 20 years in San Francisco and Seattle before making the Carolinas his home.
We’re so fortunate to have Greg on our coaching team, and we know he’s going to continue making a positive impact on our community!
New Apparel is Here!
Our apparel pre-order items are in and ready to be picked up! If you pre-ordered apparel your items are individually packaged and marked with your name. If you missed out on the pre-order there are limited items available at the gym for purchase. Please use the WheelPay app to pay for your items. This is all we have available and will not be ordering more items until our next pre-order so if you want some apparel be sure to get it while it’s here!
New Cleaning Process for Barbells and Pull-Up Bars
Unfortunately, the new cleaning wipes are ruining our barbells. Effective immediately, please DO NOT clean barbells with the cleaning wipes. Instead, use a light spray on microfiber towels (at the base of each barbell stand) and wipe the barbell down. Do not saturate the microfiber towel with cleaning solution, just enough to wipe off chalk and sweat, then wipe the barbell down after with a dry microfiber towel. We will be working to remove rust from the barbells and try to prevent future rusting. We ask that you be patient with us as this is a lengthy process. For the rig/pull-up bars you can use the wipes but follow up with a dry microfiber towel to remove excess moisture.
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 8/17/24.
Recent Member Wins 💪🏽🏆
- Nicole W. checked in to 25 classes.
- Gabriella A. checked in to 10 classes.
- Russ T. strung 5 double-unders together.
- Stefani C. got her first double unders and even did 3 in one round of Thursday’s workout.
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 🥳
- 8/20 Meredith M.
- 8/25 Jake H.
CrossFit Lake Wylie Anniversaries 🤩
- 8/22/23 Skip L. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Your Inner Circle ⭕: Are they helping or hindering success?
How you can ask for their support
Have you ever heard the saying, “you are the average of the five people you spend the most time with”?
Think about it. The people closest to you shape your outlook, habits, and even your goals. So, wouldn’t it be amazing if your inner circle was a powerhouse of support?
Here’s how your crew can become your secret weapon:
- Inspiration Igniter:
Need a fresh idea or a pick-me-up? Look no further than your inner circle. They can be your personal hype squad, recommending books, podcasts, or even suggesting the perfect first step towards your dreams.
- Collaboration Crew:
Ever heard of an accountability buddy? This is your inner circle in action. Share a Bible app with reflections, or team up for a fitness challenge. Together, you’ll stay on track and celebrate milestones as a team.
- Celebration Central:
Life is full of wins, big and small. Your inner circle should be your biggest cheerleaders, showering you with non-food rewards and lifting you up when you reach those goals.
But wait, there’s more.
Remember, the best relationships are a two-way street. How are YOU showing up for your inner circle? Think about who needs your support and share your journey – you might just be the inspiration someone else is looking for. ✨
Ready to build a rockstar inner circle? Start by identifying the people who can best support your current goals.
P.S. We attract what we prioritize. By surrounding yourself with positive, supportive people, you’ll be unstoppable. We would love to have you be a part of our inner circle. All you need to do is book a free consultation.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Greg Glassman: The Solution is Simple, But Hard
“Chronic disease is a global problem. CrossFit Founder Greg Glassman explains that at the root of that problem are sedentarism and the excessive consumption of carbohydrate.
The solution, Glassman says, “is simple, but it’s also hard.”” — YouTube video description
Programming Summary 🏋🏽♂️
Monday: Today’s workout has a shorter time domain, but don’t let that fool you. These 7 minutes of wall balls and double-unders will pack a punch. There’s also some core work after the workout.
Intended stimulus:
- 5+ rounds; advanced athletes aim for 7+.
- Constant movement throughout the workout.
- Sets of 10+ on the wall-ball shots.
- Sets of 20+ on the double-unders.
Tuesday: This interval workout is about pushing hard on the runs and challenging yourself with different styles of upper-body gymnastics (pull-ups, chest-to-bar pull-ups, bar muscle-ups). After the working we’re doing hand-release push-ups.
Intended stimulus:
- All rounds under 2:00; 1:00+ of rest.
- Runs in :40-1:00.
- All movements completed unbroken.
- Score is slowest time.
Wednesday: Today’s workout is a bit of a grind with lots of rounds of double-KB farmers carries and wall walks. After the workout we’re doing single-kettlebell Russian swings.
Intended stimulus:
- Finish in 15:00-20:00.
- Farmers carries in :45-1:15 and unbroken.
- Wall walks in :20-:45.
Thursday: Today is a short, heavy workout intended to test your strength and power with deadlifts, hang power cleans, and squat clean thrusters. Before the workout we’re doing a fun barbell complex!
Intended stimulus:
- Finish sub-5:00.
- Deadlifts in 1-2 sets and 1:00-1:30.
- Hang power cleans in 3-4 sets and 1:00-2:00.
- Fast single squat clean thruster reps in :45-1:30.
Friday: Today’s workout is a longer-duration EMOM-style workout where you’ll switch movements every 2 minutes (toes-to-bars, overhead squats, and rowing).
Intended stimulus:
- :30 of work followed by 1:30 of rest.
- 15+ total reps per round.
- 5+ toes-to-bar reps per round.
- 5+ overhead squats per round.
- Max-effort for :30 on the rower.
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.
