News & Notes 📰
5:30 pm Class Photoshoot – THIS Wednesday, October 16!!
Bruce Williams (BAW Media) will be back on Wednesday, October 16 to capture images and video of the 5:30 pm class for our social media channels. Bruce is a true professional, and his work speaks for itself—he’s been a photographer at the CrossFit Games, Regionals, and other major CrossFit competitions. He’s also the preferred photographer for a lot of local competitions and charity events! We’re lucky to have him capture the energy and spirit of our community!
This is a great opportunity to showcase all the hard work you’ve been putting in, so come ready to crush it and represent CrossFit Lake Wylie! If possible try to wear a CFLKW shirt, please and thank you!!
📸 @kevinharrington.images
Bring a Friend Week is NEXT 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. The best way to get your friends to come is to personally invite them!! Send them a text or give them a call and ask them to come with you. We find this works better than just resharing our posts on social media.
- 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.
Time to Refocus: Goal Setting Sessions (and Goodbye to InBody Scans 😢)
At CrossFit Lake Wylie, your success is our priority—and as part of your membership, you get two free goal-setting sessions each year to help keep you on track! October is the perfect time to check in on your progress, set new goals, and get a clear path forward for the next 6 months.
Unfortunately, we have to announce that our InBody machine has officially died (RIP InBody machine 🪦) and will no longer be available for scans. The cost of a new machine is astronomical (between $7000 – $8000) and not something we can pursue at this moment. We apologize for the inconvenience, but rest assured, your goal-setting session is still packed with value!
Whether you hit your goals from April or feel like life got in the way, this is a great chance to refocus. Even if you’re unsure of your next steps, a coach (TJ or Laurin) will help you rediscover what you want to achieve and provide recommendations to keep you moving forward.
Appointments have already started—don’t miss out on this opportunity to celebrate your progress and set yourself up for success in the months ahead!
How to book:
Click here to secure your spot! Limited availability, so make sure to grab your time.
This is your chance to refocus, recharge, and get the most out of your membership. Let’s crush those goals together! 💪
October Kettlebell Swing Challenge
Accumulate 1000 kettlebell swings (KBS) in the month of October. You can do any variation of a KBS. KBS you do in any workout count towards your total.
Make sure to log your reps in PushPress. Go to Workouts > Change the drop-down menu to October Kettlebell Swing Challenge.
Here are the top 5 results so far!
Recent Member Wins 💪🏽🏆
- Ale H. checked in to 50 classes.
- Terri C. got her first double unders.
- Carrie C. did a ring support hold.
- Ashley G. did a ring support hold.
- Greg F. hit a thruster PR.
- TJ did 1 chin up.
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 🥳
- 10/17 Nikki S.
CrossFit Lake Wylie Anniversaries 🤩
- 10/16/20 Meredith M. – 4 years
- 10/19/23 Lucas A. – 1 year
- 10/20/23 Esther R. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Healthy Twists on Your Favorite 😍Recipes
Easy swaps anybody can do
Are you ready to take your favorite recipes to the next level without sacrificing flavor? I know how important it is to enjoy the foods you love, but many classic recipes can be heavy on unhealthy fats and processed ingredients.
Let’s work together to make your meals more balanced and delicious. Here are a few things to watch out for in your recipes:
- Cheese overload: More than ¼ cup of cheese per serving can add up quickly. Try using part-skim cheese or a combination of cottage cheese and regular cheese.
- Creamy culprits: Cream sauces, heavy cream, half-and-half, and mayonnaise can be high in fat. Consider using full-fat coconut milk or Greek yogurt as healthier alternatives.
- Processed meats: Opt for leaner cuts like chicken sausage, turkey bacon, and grass-fed beef.
Here are some easy swaps to make your recipes healthier:
- Cheese: Reduce the amount used and choose part-skim or a combination of cottage cheese and regular cheese.
- Cream: Replace heavy cream and half-and-half with full-fat coconut milk, Greek yogurt, or a combination of Greek yogurt and milk.
- Mayonnaise: Use less mayonnaise and choose a higher-quality option like avocado oil mayonnaise. Avocado or guacamole can also be great substitutes.
- Meats: Choose leaner cuts like chicken sausage, turkey bacon, and grass-fed beef.
By making these simple changes, you can enjoy your favorite dishes while supporting your health goals. Remember, the key is to be creative and experiment with different ingredients.
What recipe are you going to make healthy swaps with?
Let me know,
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
What Does “Rx” Really Mean? (Hint: It’s Not Just About the Weight)
At CrossFit Lake Wylie, we want to make sure you’re getting the most out of every workout. Our coaches do a great job of explaining the intended stimulus of each workout during the whiteboard brief, helping everyone understand the goal for time, rounds, and intensity. However, it’s easy to get caught up in aiming for “Rx” and sometimes miss the bigger picture of what that actually means. Let’s clear this up!
The true goal of Rx is to hit the intended stimulus of the workout—not just to complete the prescribed weight or movements. This means that when a workout is Rx, you’re not only using the specified weights and movements, but you’re also completing the workout within the time cap, hitting the expected rounds or reps, and maintaining good movement quality.
For example, Fran (coming up on Wednesday) has a classic rep scheme of 21-15-9 thrusters and pull-ups—with a goal of finishing the workout in 2 – 10 minutes. If you do Fran at Rx weight but can’t finish in under 10 minutes, then you didn’t meet the intended goal, and it’s not truly Rx. Just because you can do the movements or the weight doesn’t mean it’s the right choice, especially if it sacrifices the stimulus or quality of your workout.
Here’s something important to remember: even our coaches, some with 12+ years of CrossFit experience, modify workouts to ensure they hit the intended stimulus. Just last week, every single coach scaled a workout at least once to hit the workout goals—and they all still got fantastic workouts in. Scaling doesn’t mean doing less; it means being smart about your training and ensuring you’re maximizing your effort within the intended parameters.
Scaling is how you modify the workout to meet your current ability while still hitting the desired stimulus. This might mean lowering the weight, modifying a movement, or adjusting reps so you can keep the intensity high, move efficiently, and hit the workout goals. If we program a workout expecting 4–6 rounds, and you don’t come close because you went too heavy or didn’t scale appropriately, you’re not getting the best workout for your fitness level.
Key points for hitting that Rx button:
- You finished within the time cap (or hit the target rounds/reps).
- You used the prescribed weights and movements
- You maintained proper mechanics aka hit full range of motion (no “almost” reps!) on all movements.
So next time you’re deciding whether to go Rx, remember: the goal is to get the best workout for you, not just to check the Rx box. By scaling appropriately, you’ll hit the stimulus, maintain intensity, and ultimately get fitter.
See you at Fran on Wednesday—let’s crush it!
Programming Summary 🏋🏽♂️
Monday: Today’s workout has you moving through 10 quick rounds of 30 double unders and 3 heavy deadlifts. Before the workout we’re doing an EMOM building to a heavy deadlift.
Intended stimulus:
- Finish in 6:00-10:00.
- Double-unders in :20-:45.
- Deadlifts in :10-:30, including transitions.
- Heavy deadlift loading that still allows for unbroken sets through all rounds.
Tuesday: Today’s workout is moderate-duration and higher in volume with push-ups, hang power cleans, and an 800-m run.
Intended stimulus:
- Finish in 12:00-17:00.
- Push-ups in :20-1:00.
- Hang power cleans in :20-1:00.
- Runs in 3:00-4:30.
Wednesday: Today you’ll take on the classic Benchmark workout, Fran. We last completed this workout on November 14, 2023. Look back at your previous attempt to create a plan for today. After the workout we’ve got a plank hold.
Intended stimulus:
- Finish in 2:00-10:00.
- Thrusters in 1-2 sets.
- Pull-ups in 1-4 sets.
- Classic CrossFit Benchmark; athletes can log their scores in the CrossFit Games app.
- Last tested on 11/14/23 – Check SugarWOD for your score.
Thursday: Today’s workout is a partner AMRAP where you’ll acquire as many calories as you can in 20 minutes.
Intended stimulus:
- 10-20+ calories per minute.
- 1:00-2:00 to row each round for most athletes.
- Fast intervals with a partner for a longer duration.
Friday: Today’s workout is a monostructural (running) and high-skill gymnastics (strict handstand push-ups) couplet that offers an opportunity to get time under tension.
Intended stimulus:
- Finish in 6:00-12:00.
- Runs in :45-1:15.
- Strict handstand push-ups in :15-1:30.
- Slower run paces to recover for and practice strict handstand push-ups.
- First 2 rounds of handstand push-ups in 1-2 sets and 1:00 or less.
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 📆
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. The best way to get your friends to come is to personally invite them!! Send them a text or give them a call and ask them to come with you. We find this works better than just resharing our posts on social media.
- 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!
Foot and ankle health workshop – Thursday, November 14 @ 6:30 pm
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 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. 😋
- 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.
