News & Notes 📰
Upcoming Schedule Changes
- Monday 9/2 – Open gym only from 8 am – 9:45 am.
- Thursday 9/5 – No 8 am open gym due to our monthly coaches meeting.
- Thursday 9/12 – No 6:30 pm class due to free Postpartum Pelvic Floor Workshop
Thank You for Attending the Shoulder Mobility Workshop!
A big thank you to everyone who attended Dr. Scott Jablonka’s shoulder mobility workshop last week! We had a fantastic turnout, and Dr. Scott was impressed with how engaged and enthusiastic you all were—putting in the work and asking some great questions.
We hope you found the session valuable and that the mobility drills and strengthening exercises help you move with confidence, both in and out of the gym.
We love hosting these free events and encourage you to keep showing up for them. Your commitment to improving your health and fitness is what makes our community so special!
If you missed it this time, here are is a review of what we went over for your reference.
Be sure to use these before and after workouts.
Banded Lat Stretch
Banded Chest Opener
Sleeper Stretch
Arm Bar
1/2 Kneel KB Windmill
Reclaim & Strengthen: Postpartum Pelvic Floor Workshop 9/12 @ 6:30 pm
A community event hosted by a CrossFit Lake Wylie, dedicated to empowering new mothers in their postpartum recovery journey. Led by member Dr. Ashley Wilson PT, DPT, CLT, this workshop focuses on restoring pelvic floor strength and function after childbirth. Participants will learn essential exercises and techniques tailored to improve pelvic floor health, alleviate discomfort, and enhance overall well-being. The workshop also provides a safe space for mothers looking to connect, share experiences, and receive personalized guidance from experts. Whether you’re looking to return to fitness or simply want to know more about postpartum recovery, join us for an informative and empowering session aimed at helping you reclaim and strengthen your pelvic floor health.
Kettlebells Now Labeled for Easy Reference!
We’ve made it easier for everyone to know the weight of our kettlebells by labeling them with their corresponding pound values! Our kettlebells are mostly in kilograms, and we know it can sometimes be tricky to convert on the spot. These new labels will help you quickly identify the weights and ensure that the kettlebells stay organized. No more guessing!
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.
This was not a very popular challenge and only 8 people participated. Justin was the only one to achieve the goal of 1000 dips! Congratulations Justin!!
September Mobility Challenge
This month, we’re focusing on mobility! Your goal is to accumulate 450 minutes of mobility work in September—that’s just 15 minutes a day. You can choose any type of mobility work that suits your needs, and feel free to switch it up throughout the month.
Make sure to log your minutes in PushPress. Go to Workouts > Change the drop-down menu to September Mobility Challenge. The challenge starts on September 1st!
This is a great opportunity to take advantage of the GOWOD app!
Prioritizing mobility is essential, and the GOWOD app can help you do just that. With a complimentary mobility test, free instructional videos, and a 14-day free trial of the premium version, GOWOD is designed to optimize your mechanics, boost strength transfer, and enhance your workouts. It’s a great tool to track your progress, customize your mobility routine, and reduce the risk of injuries—helping you become the best version of yourself.
Here are some effective tools and practices to improve mobility:
- Stretching: Regular static and dynamic stretching can increase flexibility and range of motion.
- Foam Rolling: Self-myofascial release using a foam roller helps relieve muscle tightness and improve mobility.
- Mobility Drills: Specific drills targeting joints and muscles can improve functional movement patterns.
- Resistance Bands: Using bands for stretching and resistance exercises can aid in increasing mobility.
- Dynamic Warm-Ups: Pre-workout movements that mimic exercise patterns help prepare muscles and joints.
- Massage Therapy: Professional massages can alleviate muscle tension and improve mobility.
- Joint Circles: Performing controlled circular movements with joints to maintain and improve range of motion.
- PNF Stretching: Proprioceptive Neuromuscular Facilitation involves stretching and contracting muscles to improve flexibility.
- Consistency: Regularly incorporating mobility work into your routine is key to seeing long-term improvement.
Congrats to Jesse on Becoming a 1st Phorm Ambassador!
Jesse, one of our current gym ambassadors, recently became an ambassador for 1st Phorm, a highly respected supplement company known for its quality products and 110% money-back guarantee. If you’re interested in learning more about their offerings or supporting Jesse, you can check out his ambassador link.
Recent Member Wins 💪🏽🏆
- Matt S. checked in to 25 classes.
- Jesse B. checked in to 100 classes.
- Stefani C. checked in to 50 classes.
- Tracy R. checked in to 500 classes.
- Mary W. kicked up into a handstand for the first time and then did it a few more times.
- Shreya and Jay got married on the 14th. Congratulations!
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 🥳
- 9/5 Cristhian M.
CrossFit Lake Wylie Anniversaries 🤩
- 9/6/23 Gretta C. – 1 year
- 9/7/22 Cori S. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Should you take a nap 😴?
Did you know most adults are sleep-deprived? It creeps up over time, leaving you with a sleep debt that needs repayment.
Feeling tired, cranky, or struggling to lose weight? These could be signs you need more sleep.
It might be time for a power nap. Naps can boost alertness, improve mood, and reduce fatigue. But napping strategically is key to avoid disrupting nighttime sleep.
Here are four tips to take a nap without compromising your nighttime sleep. Here’s your guide:
- Nap Length: Aim for 20-30 minutes. This “sweet spot” avoids deep sleep, preventing grogginess when you wake. Set an alarm.
- Nap Timing: Early afternoon naps (before 3 pm) are best to avoid impacting nighttime sleep.
- Nap Environment: Create a sleep haven. Think cool, quiet, dark room, free from distractions.
- Post-Nap Wake Up: Take a few minutes to ease back into your day, feeling refreshed and ready to conquer.
But wait, there’s more. Napping is just one piece of the sleep puzzle. Consider working with us as your accountability and support coach to optimize your sleep and unlock peak energy levels. We can help you develop a personalized sleep hygiene plan that addresses the root causes of sleep deprivation and creates lasting healthy sleep habits.
Ready to transform your sleep and unlock a more energized you? Schedule 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.
The Front Squat and the Frontal Plane
We’ve got front squats this week! Are you able to keep the bar in the frontal plane? Look and see how hard you have to work to move well. Then, grab some friends, a few PVC pipes and try this out before Wednesday’s workout!
Programming Summary 🏋🏽♂️
Welcome to September! This month, we honor individuals who lost their lives in the line of duty. We are doing hero workouts Loredo, Jack, Alexander, JT, Wyk, and a partner variation of Badger. Also, you have the opportunity to hit PRs with a handful of past CAP workouts in the first week!
Monday: Bike sprints! Use today’s workout to practice moving with 90-100% effort on the bike.
Intended stimulus:
- All sets in 2:00 or less.
- Each interval is a sprint-effort, followed by rest for the remaining time.
- Retest from 11/0122 so look for your old score in SugarWOD.
Tuesday: This workout is a back-to-back combo of a sprint couplet of running and pull-ups and a high-skill gymnastics hold with a brief rest between rounds.
Intended stimulus:
- 2-3+ rounds in the first AMRAP.
- :30-1:00+ on the handstand hold.
- Retest from 03/27/23 so look for your old score in SugarWOD.
Wednesday: Today you get to lift heavy with front squats. The effort should require all of your focus and attention to execute each set.
Intended stimulus:
- Lift every 3:00.
- Challenging load relative to each athlete’s strength and experience.
- Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
Thursday: Today’s workout is CrossFit Hero workout Jack to honor Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., who died September 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Before the workout we’re building to a heavy push press.
Intended stimulus:
- 8-20 rounds for most, potentially fewer for Beginners.
- Scale to keep all rounds under 2:00, with advanced athletes pushing to keep each round closer to 1:00.
- Aligns with this month’s focus on Hero workouts.
- Unbroken sets for the entire workout.
- Retest from 11/02/22 so look for your old score in SugarWOD.
Friday: Today’s workout is a good old-fashioned chipper. Finish the first three movements as quickly as possible (bar-facing burpees, wall-ball shots and running) and then get ready to grind through the hang squat cleans.
Intended stimulus:
- At least 2:00 for hang squat cleans.
- 15-20+ total reps.
- Burpees in 5:00 or less.
- Wall-ball shots in 3:00 or less.
- Run in 5:00 or less.
- Advanced athletes could have around 5:00 with the barbell.
- Retest from 09/22/23 so look for your old score in SugarWOD.
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.
