News & Notes 📰
Upcoming schedule changes:
- Thursday, November 14: No 6:30 pm class. Please come to our FREE Foot & Ankle Health Workshop instead!
- Thursday, November 28 & Friday, November 29: CLOSED for Thanksgiving to allow our coaches some well deserved time off to spend with their families.
- Tuesday, December 24 & Wednesday, December 25: CLOSED for Christmas.
- Wednesday, January 1: CLOSED New Year’s Day.
A Heartfelt Thank You to Our CFLKW Community
Member Appreciation Week and Friendsgiving were a huge success, and my heart is full as I reflect on what a privilege it is to lead and serve each of you at CrossFit Lake Wylie. God has called me to this, placing me here to steward and support this incredible community, and each of you reminds me of the gift it is to show up for this work every day.
This week was truly my favorite event of the year, filled with small ways to give back each day and celebrate what sets this community apart. Your passion, dedication, and support for one another are nothing short of inspiring, and I feel honored to serve you all. To our incredible coaches, thank you for your commitment and hard work. You pour so much into guiding, motivating, and encouraging each member, and this community wouldn’t be the same without you.
A special thank you to everyone who left notes of gratitude for our coaches – we filled a deck of 100 index cards and had to grab more! The kindness and encouragement you shared make this community feel like family.
To every member of CFLKW, thank you. 🙏 This gym, this journey, and each of you are true blessings. Here’s to many more celebrations, breakthroughs, and memories together!
— Alie
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.
Keep Building Your Path to Success with Goal-Setting Sessions 🎯
Our goal-setting sessions continue, offering a dedicated space for you to evaluate your journey and set actionable goals to keep pushing forward, both in the gym and beyond. These sessions provide more than numbers; they’re designed to inspire reflection on your progress and set intentions that align with where you want to go.
During your session, we’ll focus on those valuable non-scale victories and revisit any goals you set earlier this year, creating a tailored plan to support your success over the next six months.
Unfortunately, our InBody machine is down again and giving incorrect readings. While this tool won’t be available for scans, these sessions remain invaluable for defining your goals and strategizing your next steps!
How to book:
Book your session today – coaches TJ and Laurin are here to help you reach your goals and build a strong finish to 2024!
Recent Member Wins 💪🏽🏆
- Dani C. checked in to 50 classes.
- Marcus T. checked in to 250 classes.
- Terri C. checked in to 10 classes.
- Jarvis R. checked in to 100 classes.
- Raoul D. maintained bar muscle-ups throughout the workout.
- Kyle M. got 3 bar muscle-ups.
- Courtney R. got double-unders.
- Nikki S. got a 125 lb squat clean and split jerk PR (a 20 lb PR!).
- Ashley G. got a 125 lb squat clean and split jerk 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 🥳
- 11/11 Jodi W.
- 11/16 Megan W.
- 11/16 Dawn C.
CrossFit Lake Wylie Anniversaries 🤩
- 11/16/21 Nikki S. 3 years
- 11/16/22 Greg F. 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Carb-Conscious 🧑🍳 Cooking: Tips for Balancing Your Meals 🍽️
Improve energy and progress with these simple tips.
Are you tired of feeling sluggish after a meal? It might be because your recipes are too high in carbohydrates. Many popular dishes, from pasta to baked goods, are packed with carbs, which can lead to energy crashes.
Here are some signs that a recipe might be carb-heavy:
- The main ingredient is pasta: Pasta is a high-carb food, so recipes centered around it can be carb-heavy.
- Multiple carbohydrate-rich foods: Dishes like those found in Latin, Asian, Southern, and Italian cuisines often combine multiple carbs, such as rice, corn, and beans.
- Refined flour and sugar in baked goods: These ingredients can spike your blood sugar and lead to energy crashes.
Don’t worry, you can still enjoy these delicious dishes while balancing out the carbohydrates. Here are some easy swaps:
Pasta:
- Calculate carbohydrate content per serving.
- Consider using half servings or side dish portions.
- Swap for vegetable noodles (zucchini, sweet potato, butternut squash).
Reduce carbohydrate-rich ingredients:
- Substitute cauliflower rice for rice in Mexican dishes.
- Increase non-starchy vegetables and protein sources in vegan dishes.
Modify baked goods:
- Use almond or coconut flour instead of white flour.
- Reduce sugar by ¼ to ⅓ and use natural sweeteners.
- Add cocoa nibs or Lily’s Dark chocolate chips for a low-sugar chocolate treat.
Here are some additional tips:
- Portion control: Be mindful of portion sizes, especially when it comes to carbohydrate-rich foods.
- Focus on nutrient-dense foods: Incorporate more vegetables, lean proteins, and healthy fats into your meals.
- Consider the overall carbohydrate content: Look at the total carbohydrate content of your meal, not just individual ingredients.
By making these simple adjustments, you can enjoy your favorite recipes without sacrificing your health goals.
— Coach TJ
P.S. Want more help or need some extra accountability? All you have to do is book a free consultation.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CHAD1000X Hero Workout
From https://www.roguefitness.com/chad1000x
“Presenting the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention
CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans but also to help be part of the solution through the support of The Step Up Foundation and other veteran health initiatives.
This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X
For additional information on the CHAD1000X Hero Workout: https://chad1000x.com “
We will be doing this memorial workout on Monday this week!
Programming Summary 🏋🏽♂️
Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.
- Expect a higher volume of light, moderate, and heavy barbell cycling.
- You’ll also get to do some benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.
Monday: This workout honors Chad Wilkinson, who died by suicide on October 29, 2018. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention. The workout is 1000 box step ups for time.
Intended stimulus:
- 500 reps per partner; partners work at the same time.
- 10-12+ reps/minute each (41:00-50:00 pace)
- Add load via a rucksack, weight vest, or dumbbell.
- Retest from November 11, 2023 (scores are in SugarWOD). Please look back at your previous attempt to help guide your effort today.
Tuesday: Today we have a low-volume workout with fast transitions and complimentary movements of rowing and handstand push-ups.
Intended stimulus:
- 5-10 rounds.
- Rows in :50 or less.
- Handstand push-ups in 1-2 sets.
Wednesday: Today’s workout is a monostructural (double-unders) and weightlifting (wall balls) couplet.
Intended stimulus:
- Finish in 8:00-12:00.
- Wall-ball shots in sets of 10 or more.
- Double-unders in 2:00 or less.
Thursday: This workout is about accumulating as many snatches as you can at a moderate load in 15 minutes. Before the workout we are finding a 1 rep max snatch.
Intended stimulus:
- 10-30+ total snatches.
- Each run in 2:00 or less, leaving about 1:00 for snatches.
- Loading should be moderate to heavy. Most should perform singles.
- You may power or squat snatch.
Friday: Today’s gymnasty workout is designed to improve your skills under fatigue. We are doing chest-to-bar pull-ups and handstand walks!
Intended stimulus:
- Finish in 8:00-12:00.
- Higher-skill gymnasty workout.
- Opportunity for less experienced athletes to work challenging skills and for more advanced athletes to develop speed and stamina with these two movements.
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 📆
CrossFit Lake Wylie’s 11th Anniversary Party & Athlete’s Choice Awards! – Saturday, January 11 @ 6 pm
We’re about to celebrate something truly remarkable – CrossFit Lake Wylie is turning 11! 🎉 Reaching this milestone is a testament to the strength and dedication of our community, and it’s worth celebrating in a big way. CrossFit Affiliates face countless challenges, and not all make it past the first few years, which makes our 11th year even more special.
This anniversary isn’t just about numbers; it’s a celebration of you, our members, and the powerful community we’ve built together over more than a decade. Let’s make this year’s celebration one to remember! Thank you for being a part of this journey, and here’s to many more years of growth, friendship, and fitness!
Join us for a night of fun, awards, and festivities! RSVP now through PushPress > Schedule > Events to secure your spot at this can’t-miss event!
Event Highlights:
- Dress Code: NYE vibes! Dress to impress and get a little fancy with us. 🥂
- Catered Dinner: Enjoy a delicious meal with dessert. 🍝🍨
- Athlete’s Choice Awards: We’ll celebrate members with both funny and serious awards – from standout moments to community favorites. 🏆
- Raffle for Grand Prize: Attend classes during the week to earn raffle tickets 🎟️ – the grand prize will be drawn at the party, and you must be present to win!
Event Schedule:
- 6:00 pm – Doors open
- 6:30 pm – Dinner is served
- 7:00 pm – Awards ceremony begins
- 7:15 pm – Grand prize drawing!
Please RSVP through PushPress and register each guest for accurate headcount for food. We’re beyond excited to celebrate this milestone with each of you!
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.
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
