News & Notes 📰
Bring a Friend Week Wrap-Up 🎉
We had a fantastic turnout for Bring a Friend Week, with 25 new faces joining us for some incredible workouts (we actually had 32 sign up)! For some, it was their very first CrossFit experience, and for others, a chance to see what CrossFit Lake Wylie is all about.
Huge thanks to all our members who invited their friends! Your enthusiasm is what makes our community stronger and more welcoming. Bringing friends into the gym is one of the best ways to grow and support our CFLKW family – and, of course, it’s always more fun to hit those WODs together.
Thanks for making this event a success, and here’s to seeing some familiar friend faces back in class soon! 🏋️♂️
Tackling Tough Mudder!
Shout out to our members Garrett and Vince, who took on the Tough Mudder 5K race in Nashville, TN this past weekend! Garrett crushed 11 out of 12 obstacles, while Vince conquered 9. Great job, guys, for pushing through this challenging race and representing CrossFit Lake Wylie with grit and determination! 🏃♂️💪
Why Goal-Setting Sessions Matter 🎯
Our goal-setting sessions are about so much more than just tracking numbers – they’re designed to help you create a roadmap for success, both in and out of the gym. Whether you’re looking to improve fitness, nutrition, or other aspects of your life, these sessions give you the chance to reflect on your progress, set new goals, and identify the best ways to get there.
We’ll focus on non-scale victories and help you review any goals you set earlier this year. This is your time to get personalized guidance, and set yourself up for success over the next 6 months.
We’ve extended sessions through November – book yours now and take charge of your journey! These sessions also include your quarterly InBody scan.
How to book:
Book your session today – coaches TJ and Laurin are 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! Brad C. is still at the top of the leaderboard!!
Recent Member Wins 💪🏽🏆
- Tabatha H. checked in to 10 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 🥳
- 10/28 Erica R.
- 10/29 Dian Y.
CrossFit Lake Wylie Anniversaries 🤩
- 10/28/22 Jodi W. – 2 years
- 10/29/19 Rob N. – 5 years
- 11/2/23 Jarvis R. – 1 year
- 11/3/23 Shawne W. – 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Finding 🔍 Joy Beyond Food: Healthy Coping Strategies
Rediscover your inner child
Have you ever found yourself reaching for food to cope with difficult feelings, even when you’re not hungry?
It’s completely normal to experience ups and downs in life. However, when negative emotions start to dominate our days, it can feel overwhelming.
While indulging in unhealthy foods might provide temporary relief, it often leads to a cycle of guilt and dissatisfaction. Instead of relying on food to manage our emotions, let’s explore healthier ways to find joy and peace.
- Practice Gratitude:
- Cultivate a positive mindset: Focus on the good things in your life and express gratitude for them.
- Keep a gratitude journal: Write down things you’re thankful for each day.
- Show appreciation: Make a conscious effort to express gratitude to others.
- Seek Out Community:
- Surround yourself with positivity: Spend time with people who uplift and support you.
- Build strong relationships: Nurture connections with friends, family, and your community.
- Join social groups: Participate in activities that align with your interests.
- Embrace New Experiences:
- Step outside your comfort zone: Try new things and challenge yourself.
- Explore different hobbies: Discover new passions and interests.
- Travel: Experience new cultures and broaden your perspective.
- Pay Attention to Your Emotions:
- Recognize and acknowledge your feelings: Don’t suppress or ignore your emotions.
- Learn to manage stress: Practice relaxation techniques like meditation or deep breathing.
- Seek professional help if needed: If you’re struggling to cope with your emotions, consider talking to a therapist.
Remember, finding joy and managing emotions is a journey. Be patient with yourself and celebrate small victories along the way. By incorporating these strategies into your life, you can develop healthier coping mechanisms and experience a greater sense of well-being.
At CrossFit Lake Wylie, we focus on a holistic approach which means we aren’t just looking at the food on your plate or your exercise routine, we look at the other areas of your life because they are interconnected. If you are looking to start a health and wellness journey- let us help!
All you have to do is book a consultation here!
Best regards,
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Why CrossFit Impacts Your Hormones and Overall Health
At CrossFit Lake Wylie, we emphasize hitting the right workout stimulus, but let’s dive deeper into why this matters—especially for your hormones. CrossFit’s high-intensity training doesn’t just improve your fitness; it also triggers what we call neuroendocrine adaptation. This means your body experiences changes on both a neurological and hormonal level that drive results like muscle growth, fat loss, better sleep, and improved mood.
When you hit the right intensity in your workouts, your body releases important hormones like testosterone, insulin-like growth factor, and human growth hormone. These hormones are vital for building muscle, increasing bone density, and overall athletic development. It’s this natural hormonal response that sets CrossFit apart from other workout styles, like isolation movements, which don’t produce the same kind of neuroendocrine benefits.
So, every time you push yourself to hit the workout’s intended stimulus—whether that’s through lifting heavy, working at a high heart rate, or keeping rest times short—you’re doing more than just sweating it out. You’re creating hormonal changes that boost your health and fitness in the long run. That’s why scaling workouts to match your intensity level is so important. It’s not about doing everything “Rx,” but about getting the right intensity for you to make those critical hormonal shifts happen.
By staying focused on the right stimulus, you’re not only training hard, you’re training smart—and your body will thank you for it!
Programming Summary 🏋🏽♂️
Monday: Today’s workout is a twist on a classic CrossFit benchmark, Grace (30 clean and jerks), known as Heavy Grace.
Intended stimulus:
- Finish in 7:00-15:00; faster for advanced athletes.
- Heavy loading.
- Singles for most repetitions.
- Squat or power clean.
Tuesday: Today, you and a partner will bike, row, or ski for max-meters, but with a fun twist. At the start and again every 2 minutes, you’ll perform 10 burpees together before getting back to accumulating calories.
Intended stimulus:
- 10,000+ meters.
- Quick transitions for sprint efforts.
- Fast burpees, performed together before getting back to accumulating calories.
- Complete the burpees in under 1:00 every round; reduce volume as needed.
Wednesday: In line with November’s weightlifting focus, today we have a light barbell cycling workout with hang power snatches and overhead squats! After the workout we’re doing 2 hang power snatches building in load.
Intended stimulus:
- Finish in 3:00-7:00.
- Each movement in 1-2 sets each round.
- Short, sprint effort with a categorically easy load.
- Grip, shoulder, and leg fatigue will make it hard to maintain unbroken sets, but rest breaks should be :10 or less.
Thursday: Today’s workout is a fun stamina and endurance-based effort. How long can we hang on to the kettlebell? How long can you hang on to your pace on the rower?
Intended stimulus:
- 20-50+ calories per round.
- Swings in :60-:90 and in 3 sets or less, working to hang on.
- 2:00+ for calories.
Friday: Today’s workout is a heavy back squat day ! Ensure that all 7 sets are heavy enough to be actual working sets that get you stronger. All sets should ideally be at least 75% of your 1-rep-max.
Intended stimulus:
- Build to 3-rep-max for most athletes.
- Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
- All sets at 75% of 1-rep-max or heavier for most athletes.
- Refer back to 8/2/24.
- Rest 3:00 between sets.
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
For athletes seeking to alleviate pain, reduce tightness, and enhance running mechanics. Led by member Dr. Ashley Wilson PT, DPT, CLT, this workshop focuses on strengthening foot stability and improving ankle mobility through targeted exercises and techniques. Participants will gain practical insights to optimize their athletic performance and prevent injuries, fostering a more efficient and enjoyable training experience.
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.
