News & Notes 📰
We Are Beyond Excited to Welcome Micah Price as Our New Head Coach! 🎉
Micah brings a wealth of experience to CrossFit Lake Wylie, having earned his CrossFit L1 in 2019, his L2 in 2022, and he’s currently prepping for his L3! As a former Affiliate owner who built his gym from the ground up, Micah has the leadership and expertise we were looking for to fill this important role.
His top priority? Leading and developing our team of coaches to provide them with the support they need, all with the goal of enhancing your experience as a member. We’re confident that with Micah’s guidance, we’ll continue to deliver even more incredible value to our community.
Micah will be coaching Tuesday mornings at 5 am and 6 am, and Thursday mornings at 7 am and 9 am, and other classes as needed. He has already been giving our coaches valuable feedback, helping them level up their skills, and we’re so grateful for his approach and dedication to improving our community.
Join us in welcoming Micah to the CFLKW family! 🙌🏽
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 have 9 days left and here are the top 5 with Brad C. in the lead!
Recent Member Wins 💪🏽🏆
- Bret B. checked in to 500 classes.
- Rebecca F. checked in to 50 classes.
- Rony M. checked in to 10 classes.
- Garrett C. checked in to 100 classes.
- Emily T. checked in to 10 classes.
- Katherine J. checked in to 25 classes.
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 🥳
- 9/24 Mason S.
- 9/25 Kyle M.
CrossFit Lake Wylie Anniversaries 🤩
- 9/25/2 Annie M. – 1 year
- 9/25/23 Cain V. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
🔴 💤Meal Before Sleep: Impact on Sleep, Metabolism & Weight Loss
Curious about the truth?
Ever wondered if that late-night snack is sabotaging your sleep and weight loss goals? Let’s unravel the truth about meal timing.
Research suggests that eating within three hours of bedtime can disrupt your sleep, causing more frequent awakenings. But don’t panic. This doesn’t necessarily mean you need to ditch dinner entirely. The culprit might be the meal’s content or excessive fluid intake. High-sugar, fatty foods can spike blood sugar, leading to restless sleep.
Contrary to popular belief, a late-night meal doesn’t automatically doom your weight loss efforts. In fact, a small, balanced snack can even be beneficial. However, if you’re an intermittent faster or tend to consume most of your daily calories in the evening, it’s wise to reconsider your timing.
So, what’s the verdict? The best meal timing depends on your individual goals and lifestyle. If you’re struggling with nighttime awakenings, try eating earlier and reducing fluid intake before bed. For weight loss, focus on balanced meals throughout the day and consider a smaller evening meal. And if hunger strikes late at night, opt for a protein-rich snack.
Remember, everyone is different. Working with a nutrition coach can help you find the perfect meal timing strategy to optimize your sleep, fuel your workouts, and achieve your goals.
Let’s chat about your unique situation! All you have to do is book a free consultation here!
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Fixing the Early Arm Pull with Coach Burgener
Tuesday we’ve got squat cleans!! In this video Coach Burgener helps an athlete with an early arm pull. Pulling with the arms is a very common flaw in the clean that will limit your potential with this move. Watch the video to see how he corrected this athlete’s early arm pull. Also note, the position she’s doing her clean from is a position everyone should reach at some point even when doing a clean from the floor. Do you pull early with the arms? Is the information in this video helpful? We hope so!
Programming Summary 🏋🏽♂️
Monday: We are kicking off the week with a moderate-duration AMRAP of front-rack carries and burpees to a high target. Then we’ve got Turkish get-ups!
Intended stimulus:
- 6-10 rounds.
- Unbroken carries in :45-1:15.
- Burpees in :45-1:15.
- Constant movement.
Tuesday: Today, we hit a partner version of the Hero workout Badger in honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007. This partner variation of Badger splits the cleans and pull-ups between partners but has you both running together.
Intended stimulus:
- Finish in 20:00-30:00.
- 5+ unbroken squat cleans at a time.
- Pull-ups in sets of 5+.
- Runs in 5:00 or less.
- Retest from 11/28/23. A LOT of you did this workout with a partner last year and your scores are in SugarWOD.
- Rounding out this month’s Hero workout focus.
Wednesday: Today, you’ll push the limits with a 3,000-meter row time trial. After the workout we’ve got plank holds and Russian twists.
Intended stimulus:
- Finish in 9:30-15:00.
- See 2,000-meter row time on 05/13/24 for pacing guidance. A LOT of you did this workout and your score is in PushPress. The easiest way to find it is to click on Results on the Home screen and enter 2k row in the search box at the top.
- Try to maintain 2,000-meter pacing for an additional 1,000 meters.
Thursday: Today’s workout is a heavy day with the caveat that each set of shoulder presses must be completed after sprinting through a moderate-volume set of air squats.
Intended stimulus:
- Heavy day with an elevated heart rate.
- 1:00 air squat sprints.
- Unbroken shoulder presses each round.
- Increase shoulder press loading across as many sets as possible.
- 2:30+ to rest and recover between sets.
Friday: Today’s workout structure is going to force you to move faster than you normally might! The workout is a chipper with deadlifts, sumo deadlift high pulls, and knees-to-elbows.
Intended stimulus:
- Finish in 5:00-10:00.
- 10+ sumo deadlift high pulls per minute.
- Unbroken knees-to-elbows.
- Advanced athletes should push the pace from the start.
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 📆
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!
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
Bring a Friend Week – Monday, October 21 – Saturday, October 26
CrossFit is fun but it’s more fun with friends. This is a whole week where you get to bring a friend or as many friends as you’d like so they get to experience CrossFit with you. They can come for free all week!
Don’t worry, we will make sure all the workouts this week are doable and not so technical for beginners (while still giving those of you with experience a challenge).
And for the exciting part…if your friend signs up for a membership you get $65 cash and your friend gets $65 off their first month! 🤩💵💰
Please send your friends this link to sign up.
- You can invite as many friends as you’d like.
- They can come as much as they’d like.
- They don’t have to come to the same class as you.
- Once your friends sign up we will send them instructions on how to reserve and check in to classes.
Member Appreciation Week – Monday, November 4 – Friday, November 8
Member Appreciation Week is back!! This is where we dedicate an entire week to celebrate you and show our appreciation for your support of CrossFit Lake Wylie! Each day will feature something special, and we can’t wait to make this week all about YOU.
Here’s what to look forward to:
- Monday: Kick off the week with free coffee provided by our friends at Resurrection Cup!
- Tuesday: Ashley Wilson from LifeStrong PT will be here offering free services all day, plus we’ll be providing everyone with a free O2.
- Wednesday: Enjoy a free chair massage from James Jones, starting at 6 am and throughout the day. We’ll also have free protein bars and other snacks
- Thursday: It’s gift day! All members will receive a special gift. 🎁 Don’t worry, if you don’t come on Thursday you’ll get your gift on Friday.
- Friday: Aceso PT will be offering free Normatec compression boot sessions throughout the day.
And don’t forget, every time you come to the gym during Member Appreciation Week, you’ll get a raffle ticket! The drawing for the grand prize will be held during our Friendsgiving Party on Saturday, November 9. You must be present to win! 😜
This week is our way of saying thank you—let’s make it a great one!
CrossFit Lake Wylie Friendsgiving Party – Saturday, November 9 @ 6 pm
Join us for our annual Friendsgiving Party at Shantil’s house! 🦃
We’ll provide the turkey, and everyone is invited to bring a side dish or dessert to share. Please RSVP on the event page on our private Facebook group, and we’ll also have a sign-up sheet for sides at the gym in the weeks leading up to the party.
Don’t forget, we’ll be holding a raffle for the grand prize from tickets earned during Member Appreciation Week! You must be present to win!
The address will be sent out via email the week of the event. We can’t wait to celebrate with everyone!
Date and time TBD – 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 – use code CFLAKEWYLIE at check out. 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 – 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.
