News & Notes 📰
Upcoming Schedule Changes
- Thursday 9/12 – No 6:30 pm class due to free Postpartum Pelvic Floor Workshop
This Thursday 9/12 @ 6:30 pm: Reclaim & Strengthen: Postpartum Pelvic Floor Workshop
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.
Gym Improvements: We’ve Been Busy!
I just wanted to take a moment to fill you in on some of the recent improvements happening around the gym. We’ve been deep cleaning and tackling some projects to make your experience at CFLKW even better.
✅ We’ve cleaned all the fans, the rowers, bikes, both the DB and KB racks, and the rig
✅ The bathroom floors are sparkling—someone even thought we had the big bathroom floor painted!
✅ We’ve started removing rust from the barbells, making sure they stay in top shape for your lifts
✅ And finally…the air conditioner is FIXED! No more sweating before the warm-up!
These might seem like small things, but we’re always working behind the scenes to keep the gym a clean, safe, and comfortable space for everyone. To help with all this, we’ve hired a cleaning crew that will come weekly (because I couldn’t keep doing it all myself!). It’s a team effort!
Of course your support helps make this all possible, and I’m happy to be able to keep pouring back into our community. Thanks for being a part of CFLKW! Keep up the great work in your training!
— Alie
New at CFLKW: LMNT Sparkling Drinks!
We’ve just added LMNT Sparkling drinks to the gym! These refreshing electrolyte-packed beverages are the perfect way to hydrate after a tough workout. With no sugar and a balanced blend of sodium, potassium, and magnesium, they help replenish what you lose through sweat.
Grab one next time you’re at the gym and give your hydration a boost! They’re perfect for staying on top of your game and keeping those energy levels up.
Let us know what you think of the new flavors! And if you want to know more about the electrolyte ratios click here.
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.
So far, only a few of you have jumped in, but there’s still plenty of time to get started and join in!
Why focus on mobility?
Mobility work is essential for improving range of motion, preventing injuries, and optimizing your performance. Whether it’s squats, overhead lifts, or even just running, better mobility translates into better movement. Not only will it help you crush your workouts, but it will also aid in recovery, making sure your body stays healthy and balanced long-term.
We all love hitting those heavy lifts and tough WODs, but taking time to work on your mobility is what keeps you moving well day in and day out. It’s the small, consistent efforts that add up to big gains—both in and out of the gym.
Jump in and commit to improving your mobility this month! If you need some guidance, try apps like GOWOD, or talk to one of the coaches for some tips. Let’s finish this challenge strong and prioritize the often-overlooked key to success: MOBILITY!
Let’s see how many more of us can take on this challenge. Who’s in?
Recent Member Wins 💪🏽🏆
- Matt C. checked in to 50 classes.
- Carrie C. checked in to 250 classes.
- And check out all the other wins from last week! 👇🏽
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 🥳
- 9/9 Dashauna B.
- 9/12 Justin K.
- 9/15 Paul B.
CrossFit Lake Wylie Anniversaries 🤩
- 9/15/22 Justin F. – 2 years
- 9/15/22 Jack D. – 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
🚀 Boost Your Metabolism and Burn Fat with 3 Tips
#1 is often overlooked
Are you looking to rev up your metabolism and burn more fat throughout the day?
You’re in the right place!
Let’s dive into three key areas to help support your metabolism and burn more fat throughout the day without doing exercise:
- Build Muscle: Muscle is a metabolically active tissue, meaning it burns calories even at rest. Incorporating strength and resistance training into your routine can help you build lean muscle mass and boost your metabolism. Aim for at least 2-3 strength training sessions per week.
- Prioritize Sleep: Sleep plays a crucial role in metabolism regulation and is important for helping your body derive more of its daily energy needs from stored body fat instead of stored carbohydrates. When you’re sleep-deprived, hormones that control hunger and fullness can become imbalanced, leading to increased cravings and weight gain. Aim for 7-9 hours of quality sleep each night.
- Stay Hydrated: Drinking water is essential for helping your body work well and can also support your metabolism. Dehydration can slow down your metabolic rate, so make sure to drink plenty of water throughout the day.
Remember, consistency is key. Combining these three factors can significantly improve your metabolism and help you burn more fat throughout the day.
Which tip do you have the most room for improvement with?
Let me know,
Let’s make it a great week!
— Coach TJ
P.S. Want more help or need some extra accountability? Book a free consultation today!
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Shoulder Position in The Overhead Squat
We have overhead squats this Monday so we thought we’d share this great short video on the correct shoulder position in the overhead squat. The thumbs up/down is such a great tip to get you into the right position. Give it a try!
Programming Summary 🏋🏽♂️
Monday: Today’s motto: “Straight arms are strong arms.” We’ve got a couplet of overhead squats and strict ring dips.
Intended stimulus:
- 7-10 rounds.
- Rounds complete in :45-1:30.
- Unbroken overhead squats.
- Ring dips in 1-3 sets.
Tuesday: Today’s workout is all about pushing the intensity on the rower while trying to maintain consistency on the toes-to-bars.
Intended stimulus:
- Sprint workout.
- Score is the total combined number of calories and toes-to-bars.
- Aim for 10-20+ row calories per interval.
- 10-20 toes-to-bar reps per interval. Adjust movement complexity as needed to achieve sets of 3 or more at a time.
Wednesday: Today we take on a partner variation of Alexander to honor Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, who was killed in action on May 31, 2012, in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny. Alexander is a couplet of back squats and power cleans.
Intended stimulus:
- Finish in 14:00-20:00.
- Score is total time; partners share work as needed.
- Back squat from a rack if possible.
- Aligns with this month’s Hero workout focus.
Thursday: Today’s workout is a twist on a classic CrossFit benchmark Gwen appropriately named “Pushy Gwen.”
Intended stimulus:
- Perform each set unbroken at the heaviest loads possible. Increase or decrease the load in each set as needed.
- Score is the load lifted for the set of 9.
- Load will be relative to each athlete.
- Low volume, moderately heavy, larger sets.
Friday: This ascending triplet features slightly more challenging variations of movements we commonly perform: The lunges have a moderately heavy loading, the pull-ups are chest-to-bar (and no butterfly pull-ups today!), and the burpee box jumps are to a higher target.
Intended stimulus:
- Sub-20:00.
- Moderately high-volume workout.
- Use one kettlebell and switch hands as needed.
- No butterfly pull-ups.
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
Thursday 11/7 @ 6:30 pm – Foot and ankle health workshop
More details to come!
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.
