News & Notes 📰
Bring a Friend Week is This 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 updated 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.
Update: InBody Scans are Back – Goal Setting Sessions Extended! 🤩
Great news, everyone! While running a quality check report that InBody requested from us, our InBody machine miraculously started working again. Hopefully, it was just a glitch, and we won’t have any more issues going forward. That said, we want to remind everyone that InBody scans are just one piece of the puzzle. While it’s great data to have, the real value of our goal-setting sessions comes from the personalized approach to helping you achieve your goals, whether they’re physical, mental, or lifestyle-related.
We’re extending sessions through November due to the recent hiccup, so there’s still time to schedule yours! In these sessions, we focus on non-scale victories, checking in on the goals you set back in April, and mapping out a clear plan for the next 6 months. Whether you’re looking to improve your fitness, nutrition, or other areas of life, this is your chance to refocus and create a solid path forward.
Please note: The InBody scan needs to be done with a coach present during your goal setting session. We want to ensure the machine is being used properly, and that your results are interpreted correctly.
How to book:
Book your session today – we’re excited to help you reach those goals!
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! Looks like we have one very dedicated member on this challenge! Is anyone else going to catch up to him? 🤔😜
Recent Member Wins 💪🏽🏆
- Jeri W. checked in to 25 classes.
- Bree B. checked in to 50 classes.
- Paulo B. checked in to 25 classes.
- Sibele S. checked in to 100 classes.
- Tyler W. checked in to 25 classes.
- TJ got her first strict pull-up.
- Mary W. got her first strict pull-up.
- Amy L. hit a 205 lb deadlift PR.
- Bret B. hit a 185 lb deadlift PR.
- Jesse hit a 425 lb deadlift PR.
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 🥳
- 10/22 Dimitry B.
- 10/26 Aaron D.
CrossFit Lake Wylie Anniversaries 🤩
- 10/27/17 AC N. – 7 years
- 10/19/23 Doug W. – 4 years
- 10/23/23 Mary W. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Have you ever heard of the crab 🦀 analogy? (and how it relates to your goals)
Have you ever heard the story of the crabs in a bucket? It’s a powerful parable that illustrates the importance of surrounding yourself with supportive people.
Imagine two fishermen catching crabs and placing them in a bucket. One crab tries to escape, but the others pull it back down. This phenomenon is a metaphor for the negative influence that certain individuals can have on our lives.
When you’re striving to achieve your goals, it’s crucial to have a supportive inner circle. These are the people who encourage, motivate, and believe in you. However, it’s important to recognize that not everyone in your circle may be supportive. Some may try to hold you back, keeping you within their comfort zone.
To assess the quality of your inner circle, conduct an inventory. List 5-10 individuals you spend the most time with and categorize them as uplifting, dragging, or neutral. Remember, the people who helped you reach your current level may not be the ones who can guide you to new heights.
If you identify negative influences in your inner circle, consider these questions:
- Have you shared your goals and aspirations with them?
- Do they deserve to be a part of your inner circle?
It’s also essential to reflect on your own role in your relationships. Are you being a source of positivity and encouragement, or are you inadvertently dragging others down?
Life is too short to be surrounded by negativity. Seek out a tribe that lifts you up and supports your growth. You’ll be better equipped to overcome challenges and achieve your dreams by cultivating a supportive inner circle.
If you’re ready to break free from the crab bucket and build a more supportive network, consider working with a nutrition coach. We can provide guidance, accountability, and the necessary tools to create a positive and empowering environment.
Let’s work together to achieve your goals and live a fulfilling life.
All you have to do is book a free consultation!
Best regards,
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why Hitting the Stimulus Matters
At CrossFit Lake Wylie, we’re always talking about hitting the right stimulus in our workouts. But what does that really mean, and why is it so important?
In CrossFit, the stimulus refers to the intended intensity of the workout—the effort level that gets you the most out of it. It’s not just about lifting heavier weights or doing everything “Rx”—it’s about working at the right intensity for you. And here’s the key: intensity is what drives results. When you push yourself to the right level, your body experiences a chain reaction of changes, especially in your endocrine system (aka your hormones), which controls nearly every function in your body, from energy levels and metabolism to how well you sleep and recover.
CrossFit’s high-intensity training causes a natural hormonal response that helps improve muscle growth, fat loss, and overall health. When you hit the intended stimulus, you’re getting the right kind of intensity that your body needs to make those changes happen. Your hormones react to intensity by releasing growth factors that repair muscles, burn fat, and even boost mood and energy.
This is why we stress scaling workouts when needed (and sometimes that means scaling up!)—so you can hit the stimulus and get the most out of every class. Just because a workout looks hard on paper doesn’t mean it’s the right intensity for you. What matters is how the workout makes your body adapt and improve over time. Trust your coaches, aim to hit the stimulus, and let your body do the rest!
By staying in tune with the right intensity, we’re not just working out—we’re building stronger, healthier bodies, improving hormone function, and setting ourselves up for long-term success in fitness and life.
This week we’ve got 3 solo benchmark workouts and one that will be done with a partner. Let’s see if everyone can hit the intended stimulus, set a baseline, or hit a PR if you’ve done them before!
Programming Summary 🏋🏽♂️
Get ready for a week filled with benchmarks we all know and love!!
Monday: Today’s workout is a fun variation of a classic CrossFit benchmark where you’ll work in partners to complete Triple Isabel, which is snatches! Before the workout you’re building to a heavy 3-rep power snatch…so plenty of opportunity today to work on refining that technique.
Intended stimulus:
- Finish in 7:00-12:00.
- Maintain at least 7-8 reps per minute.
- Light-to-moderate loading.
Tuesday: Today, we get to hit the benchmark workout, Helen, with running, KB swings, and pull-ups. We last completed this workout on Sept 18, 2023. If you’ve done it, check your previous time and submit your scores in the CrossFit app.
Intended stimulus:
- 8:00-15:00.
- Unbroken kettlebell swings.
- Pull-ups in 3 sets or less.
- Runs in 2:00 or less.
- Classic CrossFit Benchmark workout; retest from 09/18/23. Your scores are in Sugar WOD so be sure to look back to see your previous time!
Wednesday: Today’s workout will be a mental and physical challenge as you take on high-volume double-unders sandwiched between high-volume burpees. Can you keep moving? After the workout we’re practicing handstand walking!
Intended stimulus:
- Finish in 7:00-15:00.
- First round of burpees in 5:00 or less.
- Jump rope in 5:00 or less.
Thursday: Today, you’ll take on Karen, another classic CrossFit Benchmark. Wall-balls anyone?
Intended stimulus:
- Finish in 4:00-10:00.
- 15+ reps per minute.
- Classic CrossFit Benchmark workout.
Friday: Today’s workout is the classic CrossFit benchmark, Diane, with deadlifts and handstand push-ups. We last completed this on November 9, 2022. Before the workout we’re doing 3 sets of 7 deadlifts.
Intended stimulus:
- Finish in 10:00 or less.
- Moderately heavy barbell loading.
- Starting the second round by 4:00.
- Retest from 11/9/22. Your scores are in Sugar WOD so be sure to look back to see your previous time!
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 📆
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 register in PushPress (Schedule > Events). 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.
