News & Notes 📰
Upcoming Schedule Changes
- Thursday 8/29 – No class at 6:30 pm. It is being replaced by our FREE shoulder mobility workshop brought to you by Carolina Movement Doc. Scroll down for more details and see you there!
- Monday 9/2 – Closed for Labor Day! Enjoy time with your families.
- Thursday 9/5 – No 8 am open gym due to our monthly coaches meeting.
Coach Spotlight: Alie
This week, something a little different is happening in our highlight section…there are some additional words of appreciation included. As many of you know, I’m (Alie) usually the one writing these coach highlights, but the amazing coaches surprised me by putting together this highlight about me. I wasn’t planning on highlighting myself, but their words of appreciation really touched me. After the highlight, you’ll find some heartfelt messages from the coaches that had me in tears and meant the world to me. I honestly do what I do because I love it, but I couldn’t do any of it without this amazing team of people who also happen to be my friends. What a blessing! 😭🙏🏼
— Coach Alie
We’re excited to highlight Coach Alie! Alie began her CrossFit journey in October 2012, joined CrossFit Lake Wylie as a member in January 2014 when they first opened, and quickly transitioned to coaching in March 2015. Her dedication and leadership eventually led her to take ownership of CrossFit Lake Wylie on June 1st, 2022.
Alie’s credentials are extensive. She holds certifications as a CrossFit Level 1 Trainer (March 2015), CrossFit Level 2 Trainer (May 2018), and Certified CrossFit Level 3 Trainer (CF-L3, December 2022). She’s also a Kids Trainer and has earned certifications in Lesson Planning, Programming, Scaling, and Spotting the Flaw. Additionally, Alie is a Precision Nutrition Level 2 Nutrition Coach, an HSN Nutrition Coach, and an Enlifted Level 1 Coach.
Her favorite CrossFit movement is push-ups, while barbell thrusters are her least favorite. Her favorite color is blue 💙 and she is Instagram famous for always working out with her hair down. 🦁 What she loves most about coaching is watching people gain confidence as they transform both physically and mentally.
Coaches appreciation:
“In the past year, I’ve had the privilege of working for Alie, whose guidance and leadership have been truly transformative. She has provided me with valuable insights into my life both personally, professionally, and religiously. Through her support, I’ve gained a wealth of knowledge and have grown significantly. The opportunities she creates for me to thrive in my role have been countless and are truly appreciated beyond words. Alie doesn’t allow for people in her corner to remain stagnant and encourages us to continuously develop and grow.
Aside from pouring into the coaches and truly caring about us (coaches and members), she’s committed to continuous improvement and coach development. She invests MANY hours on the backend, refining and optimizing every detail and process to deliver the best experience for our members. Sometimes so much that she forgets to take time off for herself. We are so grateful for Alie and all that she does!”
— Coach TJ
“I wanted to take a moment to express just how much your support has meant to me. When I first started, I doubted myself more times than I can count, and when no one else saw my potential, you were there, believing in me even more than I believed in myself. Your trust and encouragement have been the driving force behind my growth as a coach, and I couldn’t have come this far without you.
You’ve not only helped me develop into a better coach, but you’ve also shown me what leadership looks like. Your unwavering dedication to our CrossFit community is truly inspiring. You care so deeply about every member and coach, and it’s clear that everything you do is driven by your passion for helping others succeed. I’m incredibly grateful to be a part of this amazing community that you’ve built, and even more grateful to have you as a friend who believed in me when no one else would. Thank you for everything from the bottom of my heart.”
— Coach LV
“When I arrived at CrossFit Lake Wylie in March of 2021 I dropped in not knowing what to expect. I was desperate to make a change in my life and I met Alie. Had we not crossed paths I’m not sure where I’d be. Alie’s passion for helping people, breadth of knowledge, and care for the sport of CrossFit is what drove my commitment to being better. Little did I know, at that moment when I signed up for onboarding training sessions and a new membership, Alie was in the midst of a transfer of ownership. And from then on I’ve been able to experience Alie’s visions for her business and future come to life. It’s really been inspiring to see the blood sweat and tears she’s poured into our community, from the incremental improvements, new equipment, merch, and media, to the coaching staff and overall daily operations. Alie is relentless and uncompromising with her vision and inspires me to be a better person every day. She reminds me that all it takes is a friendly smile, a kind heart, and radical faith to create real change. Thanks, Alie!”
— Coach Brad
“When I joined CrossFit Lake Wylie a year and a half ago, Alie did my onboarding training sessions and I almost died, but she kept encouraging me telling me I could do it. I would have been voted least likely to be a CrossFit coach at that time, but over time, drinking the culture that Alie was creating, absorbing her passion, and getting support from the coaches and community that Alie shaped, I wanted to go to the next level and get my Level 1. Afterward, Alie asked me if I wanted to try coaching and I did, but I was scared. Alie assured me there would be a program to get me up to speed and not just dump me in a class on my own. Alie poured time and effort into creating a program and spent time with me, step-by-step, to make sure I was going to be okay. She wants members of CrossFit Lake Wylie to have the best experience and is customer-obsessed, which is why she puts so much of her attention on us coaches in weekly meetings, training, and events. She wants us to be the best and keep moving forward. I was lucky to find CrossFit Lake Wylie and a mentor like Alie to take a passion I found later in life to get healthy physically, and to be able to learn something completely new with coaching. Thank you, Alie.”
— Coach Greg
Siteworks Health Fair Wellness Fitness Challenge
This past Friday, coaches TJ and Laurin had the pleasure of running a wellness fitness challenge at the Siteworks health fair. A huge thank you to Siteworks LLC and our member Stefani C. for the opportunity to bring our challenge to your facility. Your support was instrumental in making this event a success, and we were thrilled to see such an enthusiastic and positive response from the community.
The energy and commitment shown by all participants were truly inspiring. We’re grateful for your partnership and look forward to future collaborations that continue to promote wellness and active living. Thank you for helping us make a difference!
For those interested in bringing a wellness challenge to their workplace, we offer 6-week corporate wellness programs designed to boost health and fitness within companies. If you’d like to learn more about how we can partner with your employer, please reach out to Coach TJ for more details.
Supporting a Great Cause at the Rise Together Pickleball Tournament
This weekend, Nikki and I participated in the Rise Together Pickleball Tournament, a fun event that also supported an incredible cause. Rise Together International is a non-profit organization dedicated to helping people in Peru, focusing on providing resources, education, and opportunities to uplift communities in need. Although we didn’t come out on top in the tournament, we were thrilled to be part of something much bigger. CrossFit Lake Wylie was proud to sponsor one of the courts, and while our pickleball skills might need some work, it was all worth it to support such a meaningful mission.
A big shout-out to member Demi, who volunteered and helped support this wonderful cause. Your involvement made a significant impact, and we appreciate your dedication to giving back to the community!
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. We highly recommend you attend and get the most out of the free educational information!
New Chalk Buckets and Reminder About Chalk
You’ll also notice we’ve added new chalk bucket covers designed to keep the chalk where it belongs—inside the bucket. Please remember that chalk is to be applied and used within the bucket only. Chalk pieces should not be taken out or placed on the rig/j-hooks, on the floor, on a box, or anywhere else. Chalk stays in the buckets at all times. Thank you for helping us “Do It Right” every day!
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 8/25/24. There are still 5 days left in the challenge and it looks like Justin is the only one close to hitting the 1000 reps! 🤩
Beers & Burpees tickets on Sale!
The Beers & Burpees Charity Event is having their biggest sale in years! The sale is this Wed and Thursday only. It’s a 48 hour sale and only $48 to register.
For just $48/person ($96/team) you can participate in the Oct 12 event! Reminders: beer is optional, exercises can be scaled, kids heat is at 140pm ($30), 760 people are registered so far, more than half of the heats are already sold out and more will sell out soon.
For more info and to register scroll down to the Upcoming Events section in this newsletter or go to www.beersandburpees.com
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! We have a total of 11 teams registered so far and it looks like there’s still slots available in the 12:20 heat!
Recent Member Wins 💪🏽🏆
- Marilyn L. checked in to 10 classes.
- William L. checked in to 10 classes.
- Valentine U. checked in to 10 classes.
- Paulo B. checked in to 10 classes.
- Mason S. checked in to 10 classes.
- Katherine J. checked in to 10 classes.
- Shreya D. checked in to 50 classes.
- Jay G. checked in to 50 classes.
- Chris C. checked in to 50 classes.
- Dian Y. checked in to 100 classes.
- Ashley W. checked in to 250 classes.
- Tracey S. checked in to 750 classes.
- Shawne W. came to class.
- Brenda A.T. got a double-under during the WOD.
- Garrett C. got a double-under during the warm-up.
- Tracey S. is sporting new bottoms.
- Meagan S. strung 5 double-unders together.
- Vince C. did double-unders in the WOD for a total of 90.
- Ashley W. got 7 double-unders.
- Kyle M. ran a 6:58 mile.
- Shreya D. ran all 5 200’s in the WOD.
- Mary W. got 5 jumping BMUs in the WOD.
- Members Yessenia M., Cristhian M., and Paul B. came back to the gym and we’re so happy to see them again!!
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 🥳
- 8/27 Adam P.
- 8/29 William L.
- 8/30 Mary W.
CrossFit Lake Wylie Anniversaries 🤩
- 8/26/23 Ryan H. – 1 year
- 8/28/22 Marcus T. – 2 years
- 8/28/23 Sarah C. – 1 year
- 8/30/23 Russ T. – 1 year
- 9/1/23 Brad C. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
🎉 Party Like a Pro: Healthy Eating Hacks for Gatherings
Holidays, birthdays, weddings, and more
Do you have a social gathering planned in the near future?
Social gatherings are never going to stop, and why should they? They’re an important part of health, and it’s fun to celebrate birthdays, holidays, weddings, and so much more.
But let’s face it, walking into a social gathering with a healthy lifestyle can feel like staring down a mountain of tempting food. You’re committed to your goals, but navigating buffets and parties can be challenging.
We’ve got three hacks to help you conquer any gathering, stay mindful, and stay on track with your health goals:
- Be a Planning Pro: Don’t be shy! Ask the host about the menu beforehand. Knowing your options lets you plan a pre-party snack if healthy choices are scarce. A balanced snack keeps you satisfied and reduces the urge to overindulge later.
- Simplicity is Key: Stick to basic whole foods when options are limited. Think lean protein, fresh fruits and veggies, salads, and nuts. These nutrient-rich options keep you feeling good and support your health goals.
- Adapt and Improvise: Get creative! Scan the spread and pick 1-2 healthy options. For example, build a salad by combining different veggies and fruits with a protein from an appetizer. Flexibility is your friend. With a little resourcefulness, you can navigate even limited choices without derailing your eating plan.
Remember: With the right mindset and these hacks, you can make healthy choices at any gathering while still enjoying the company!
If you are looking for more support and accountability to ensure you get and stay on track with your health and wellness goals, we want to help. All you need to do is book a free consultation to get started.
Let’s make it a great week!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
65-Year-Old Pauline Sciascia Does CrossFit for Her Kids and Grandkids
“I’m gonna live for a long time and it’s one of the biggest reasons why I’m doing (CrossFit). I want to stay healthy for my kids.”
What is your reason?
Four-time CrossFit Games athlete Pauline Sciascia continues to do CrossFit to stay healthy for her five children and eight grandchildren.
The New Zealand native, and former netball player and umpire started CrossFit when she was 55. She’s qualified for the Games six times and finished third in the Women’s 65+ division at the 2023 CrossFit Games.
“CrossFit is a woman’s best friend. It’s an amazing sport for any age and fitness. I am forever grateful for this sport.” — YouTube video description
Programming Summary 🏋🏽♂️
Monday: Today’s workout concludes our month focused on heavy lifts. Did you set any new PRs? The CrossFit Total could be your chance! We’re doing a back squat, shoulder press and deadlift max today.
Intended stimulus:
- Heavy day!
- 10:00 on each lift working up to a heavy single for the day.
Tuesday: Today we have four rounds of three gymnastics movements (single-leg squats, pull-ups and push-ups) and a longer-duration bike.
Intended stimulus:
- Finish in 16:00-24:00.
- Keep total time for all three gymnastics movements to 3:00 or less each round.
- Bike in 3:00 or less per round.
- Long moderate-to-high volume bodyweight workout.
- Building capacity for Loredo next week.
Wednesday: Today’s workout is a fast couplet of hang power snatches and box jumps. Before the workout we’re building to a heavy power snatch.
Intended stimulus:
- Finish in 4:00-9:00.
- Light-to-moderate sprint.
- Advanced athletes should push to complete each set unbroken, while intermediate and beginner athletes may strategically choose smaller sets and/or fast singles.
- 10-20+ snatches per minute.
- 10-20 box jumps per minute.
Thursday: Today’s workout is a 15-minute AMRAP that combines handstand push-ups and wall-ball shots to challenge your pressing stamina, plus running!
Intended stimulus:
- 5+ rounds, advanced athletes 7+.
- Handstand push-ups and wall-ball shots unbroken in :30-1:00 per movement.
- Rest between movements and recover on the run as needed.
Friday: Today’s workout is a fast couplet of Russian kettlebell swings and double-unders. After the workout we are doing some alternating Turkish get-ups.
Intended stimulus:
- Finish in 6:00-9:00.
- Russian swings in 1:00-1:30 and 3 sets or less each round.
- Double-unders in 1:30-3:00 each round.
- Advanced athletes can increase kettlebell load if desired.
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 📆
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! We have a total of 11 teams registered so far!
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.
