News & Notes 📰
Pelvic Floor Workshop Recap: Empowering Women Through Education and Practical Exercises for Long-Term Health
Last Thursday we had an amazing pelvic floor workshop that provided a deep dive into the anatomy, physiology, function, and dysfunction of the pelvic floor. We explored how the pelvic floor plays a crucial role in both daily activities and fitness movements. A key focus was on the importance of postpartum care and its long-term impact on pelvic floor health, addressing common issues like leaking during activities like jumping or lifting, lower back pain, and hip pain.
The workshop covered essential strategies for improving pelvic floor health, including mobility work, proper breathing techniques, core strengthening, and gluteal efficiency. Participants were guided through a series of practical exercises, such as a posterior hip stretch, adductor stretch, diaphragmatic breathing, and breathing with deep core recruitment. We also worked through progressions of core strengthening exercises and finished by learning the proper hinge technique to enhance pelvic floor support and maximize gluteal activation for improved pelvic stability.
If you missed the workshop, don’t hesitate to reach out to Ashley for a free discovery consultation to address any symptoms you might be experiencing. “I’m incredibly grateful to serve our community in this space, and being able to share my passion for performance pelvic floor physical therapy is a true honor. Empowering and educating women in our community is something I love doing!” — Ashley Wilson
New Inov8 Discount: Try My New Favorite Shoe!
I’m excited to share that we now have a 10% discount for Inov8! I (Alie) recently tried their F-Fly shoe at the CrossFit Games, and I was blown away by how light and comfortable it is. As someone who has always loved Reebok Nanos for their wide toe box, the F-Fly is my new favorite because it offers the same great fit with even more comfort.
Quick note: I did have to size up. Normally I wear a 6.5 or 7 in Reebok, but the 7.5 F-Fly fit best (though 7 could have also worked).
Inov8 also offers a variety of other shoes, including barefoot training shoes, lifters, running shoes, and more. Whatever your workout needs, Inov8 has you covered.
If you’re looking for a new pair of shoes that will support your training, give the F-Fly or any of their other styles a try! Use the code CFLAKEWYLIE for 10% off your order at Inov8.
Happy training! 💪👟
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.
We’ve got a few more people that have joined the challenge. Here are the top 5 so far!
Recent Member Wins 💪🏽🏆
- Brenda A.T. checked in to 25 classes.
- Dani C. checked in to 25 classes.
- Russ T. checked in to 100 classes.
- Jeri W. checked in to 10 classes.
- Sarah C. checked in to 200 classes.
- Jesse B. got kipping pull-ups and toes-to-bar.
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 🥳
- 9/17 Gretta C.
- 9/20 Jay G.
- 9/22 Matt D.
CrossFit Lake Wylie Anniversaries 🤩
- 9/16/21 Matt D. – 3 years
- 9/16/23 Yessenia M. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Kitchen Gadget Must-Haves for Easy and Healthy Cooking 🧑🍳
Tips to level up your kitchen
Feeling overwhelmed by the endless array of kitchen gadgets? Let’s simplify your life with a list of five essential tools to upgrade your cooking game.
First up, the Crockpot. This versatile appliance is a meal prep superhero. From tenderizing tough cuts of meat to creating hearty soups and stews, a Crockpot saves time and energy. Imagine coming home to a delicious meal ready to serve!
Next, ditch the aerosol oil cans for an oil sprayer. This handy gadget lets you control the amount of oil you use, promoting healthier cooking. Perfect for evenly coating veggies before roasting or adding a touch of flavor to your pan.
A muffin tin is a surprisingly versatile tool beyond baking muffins. Use it to create perfectly portioned egg bites, meatloaf muffins, or even freeze leftover soup for quick meals.
You’ve probably heard of the air fryer. This kitchen sensation lets you enjoy crispy foods with a fraction of the oil. The air fryer delivers delicious results, from crunchy veggies to perfectly cooked fish.
Lastly, invest in glass food storage containers. They are better for the environment, and glass prevents harmful chemicals from leaching into your food. Plus, they help keep your meals fresh longer.
These five kitchen gadgets are essential for cooking healthier, more efficiently, and less messy.
Which one are you most excited to try?
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
C2 Rower: Common Flaws
We’ve got a long rowing workout coming up on Tuesday! It’s a great opportunity to improve your rowing form. Here are some common flaws we see when people are rowing. Are any of these things you need to improve?
Programming Summary 🏋🏽♂️
Monday: Before the workout we’re working on kipping pull-ups or chest-to-bar pull-ups. Then, we’ve got a couplet of DB devils presses and DB step-ups that is intended to feel like an extended sprint.
Intended stimulus:
- Finish in 5:00-9:00.
- Devils presses in 3:00-5:00.
- Step-ups in 2:00-3:30.
- Build lower-body and posterior endurance.
- Hold the dumbbells in a farmers carry during the step-ups.
Tuesday: Today you’ll have some fun with rowing intervals!
Intended stimulus:
- Score is total meters.
- Begin a new round once every 6 minutes.
- Start a new interval at the top of each minute.
Wednesday: Today we honor Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, who died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra. The workout is a triplet of front squats, rope climbs, and a run with a plate.
Intended stimulus:
- Finish in 20:00-30:00.
- Front squats in :20-1:00, including transitions.
- Rope climbs in 1:00-2:00.
- Runs in 2:00-3:00.
- Take the bar from the floor.
- Aligns with this month’s Hero workout focus.
Thursday: Strict toes-to-bars before the workout. Then, a fast-paced couplet of kettlebell swings and double-unders.
Intended stimulus:
- Finish in 8:00-12:00.
- Unbroken kettlebell swings.
- Double-unders in :15-:40.
- 15:00 time cap.
Friday: Today’s workout is the Hero workout, JT, honoring Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province. He is survived by his father, John; mother, Carrie; and wife, Erin. The workout is a triplet of handstand push-ups, ring dips, and push-ups.
Intended stimulus:
- Finish in 3:00-10:00.
- Maintain sets of 7+ in the first round to go Rx’d or 5+ reps for intermediate athletes.
- High degree of upper-body pressing redundancy that will cause muscular fatigue.
- Aligns with this month’s Hero workout focus.
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 at Inov8. They offer everything from barefoot training shoes and lifters to running shoes and more, including the F-Fly shoe, perfect for CrossFit with its lightweight feel and wide toe box.
- 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.
