News & Notes 📰
Upcoming schedule changes:
- Thursday, November 28 & Friday, November 29: CLOSED for Thanksgiving to allow our coaches some well deserved time off to spend with their families.
- Thursday, December 5: No 6:30 pm class due to our FREE workshop – Building resilient lower back strength.
- Tuesday, December 24 & Wednesday, December 25: CLOSED for Christmas.
- Wednesday, January 1: CLOSED New Year’s Day.
Workshop Recap: Enhancing Foot and Ankle Mobility for Optimal Squat Depth and Injury Prevention with Ashley Wilson
Last Thursday, Ashley Wilson from LifeStrong PT led an incredible workshop here at CrossFit Lake Wylie, focused on improving foot and ankle mobility for better squat depth and injury prevention. This wasn’t just about learning—it was about empowering our members to take their movement and performance to the next level.
We had an amazing turnout, and it was clear that this topic hit home for many of you. Ashley walked us through practical techniques for improving ankle dorsiflexion, strengthening the often-overlooked muscles in the feet, and stabilizing the ankles to reduce common injuries like shin splints and plantar fasciitis.
Here are a few highlights from the session:
- Ankle Mobility Drills: Unlocking deeper squats through targeted stretches and movements.
- Foot Strength Training: Strengthening the “foundation” of the body with simple, effective exercises.
- Injury Prevention Tips: Practical advice to avoid issues that hold us back, like plantar fasciitis, shin splints, and other foot-related injuries.
- Movement Integration: Connecting the dots between foot health and overall body alignment for better performance. Ashley explained how foot and ankle function impacted hip, knee, and core alignment for optimized performance.
It was inspiring to see so many of you diving into these exercises and asking great questions! Workshops like this are a reminder that small changes can lead to big improvements, and they reflect our community’s dedication to staying strong, healthy, and injury-free.
If you missed it or want to learn more about anything Ashley covered, don’t hesitate to reach out—we’re here to help you crush your goals!
Highlighting Our Amazing Girls Gone Rx Teams!
This past weekend, a group of inspiring women from our CrossFit Lake Wylie community took on the Girls Gone Rx competition—and they crushed it! Girls Gone Rx is so much more than a fitness event; it’s about strength, camaraderie, and giving back. This women’s competition series unites athletes of all fitness levels in a supportive environment to tackle challenging workouts while raising funds and awareness for breast cancer research.
Here are the incredible women who represented CFLKW and made us so proud:
- Ashley W, Mary, and Cullie
- Sarah C, TJ, and Dashauna
- Laurin, AC, and Taryn (from another gym!)
- Esther, Dani, and Whitney (from another gym!)
Throughout the day, these women pushed their limits, cheered each other on, and embodied the spirit of community over competition. Whether they were crushing a barbell lift, grinding through the echo bike, or sharing laughs between events, they showed what it means to be strong together.
And let’s not forget the why behind the event. Girls Gone Rx has raised over $1 million to date for breast cancer charities, and we’re so proud that our CFLKW community played a part in contributing to this cause.
To all our competitors: thank you for representing the heart of CFLKW. Your dedication to fitness, fun, and philanthropy is nothing short of inspiring! 💖
Let’s keep cheering them on and celebrating the amazing women who uplift our community every day. 👏
Shoutout to Aaron D. for Crushing the Clover Highland Games! 🎉
Last weekend our very own Aaron D. competed in the Clover Highland Games and took home first place overall! 🏆💪 This event is no small feat, with athletes testing their strength, skill, and grit across a series of traditional Scottish events like the caber toss, stone put, and weight throw.
Aaron’s dedication to training, focus, and incredible athleticism clearly paid off. We’re so proud of you, Aaron, for this amazing achievement! Thank you for showing us what hard work and perseverance can accomplish. Be sure to congratulate Aaron when you see him in the gym this week—and maybe challenge him to a barbell toss (just kidding!)! 🏋️♂️
Recent Member Wins 💪🏽🏆
- Mercy M. checked in to 10 classes!
- Stefani C. checked in to 100 classes!
- Sandeep J. checked in to 250 classes!
- Allison R. checked in to 100 classes!
- Courtney R. checked in to 10 classes!
- Matt C. checked in to 100 classes!
- Kristie C. strung 3 double-unders together!
- Amy L. hit a snatch PR of 85 lbs!
- Garrett C. got his first strict pull-up!
- Nick H. bought size 34 pants (wow)!
- Greg F. hit a snatch PR of 155 lbs and an 11 foot handstand walk!
- Alie K. hit an unbroken double-unders PR of 205 reps!
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 🥳
- 11/18 Angie C.
- 11/18 Annie M.
- 11/22 Sasha Z.
- 11/23 Sandeep J.
- 11/24 Justin F.
CrossFit Lake Wylie Anniversaries 🤩
- 11/22/18 Laurin V. 6 years
- 11/22/19 Cristhian M. 5 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
A Hidden 🔑 to Health, The power of connection
When we think about health, we often focus on diet, exercise, and sleep. However, another crucial factor that’s often overlooked is social connection.
In 2023, the Surgeon General released a groundbreaking report highlighting the profound impact of social connection on our health. The findings were startling:
- Loneliness increased the risk of premature death by 26%.
- Social isolation increased the risk by 29%.
- A lack of social connection can be as harmful as smoking 15 cigarettes a day.
These statistics are alarming, especially considering how many people were forced into isolation during the COVID-19 pandemic. The report emphasized the importance of community and human connection in our lives. We’re meant to be part of a social fabric, sharing love, support, and belonging.
Given the vital role of social connection, it’s worth asking: Are you in a community that is supporting your personal growth?
Our modern lives can sometimes feel isolating, with technology often replacing face-to-face interactions. However, there are many ways to build meaningful connections.
Here are some ideas for finding like-minded people:
- Gym or small group class. Working out with others can be a great way to make new friends and stay motivated.
- Get involved in a church or community. Volunteering, attending events, or joining a group can help you connect with people who share your values.
- Find a club or group that aligns with your interests. Whether you’re into hiking, book clubs, or cooking, there’s likely a group for you.
- Reach out to a friend and schedule a get-together. Sometimes, the best way to connect is to simply spend time with the people you already know and love.
By prioritizing social connection, you can significantly improve your overall health and well-being. Remember, we’re not meant to be alone. Let’s make community a part of our daily lives.
— Coach TJ
P.S. If you are looking for additional accountability or support from a nutrition coach – we’ve got you covered. All you have to do is book a free consultation.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CrossFit Open 22.1
We are re-doing this workout this Friday so we thought we’d share the announcement video showing the elite men and women taking this workout on for the first time! It’s amazing to watch elite athletes make this look so much easier than it is!
Programming Summary 🏋🏽♂️
Monday: Today’s Hero workout is in honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy who was killed on February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker. This classic CrossFit Hero workout pairs very small sets of high-skill gymnastics (ring muscle-ups and handstand push-ups) with relatively heavy kettlebell swings.
Intended stimulus:
- 8-15+ rounds.
- Unbroken kettlebell swings.
- One round every 1:30-2:00.
- Retest from 08/07/24. Scores are in PushPress. Please look back at your previous attempt to help guide your effort today.
Tuesday: Today’s workout is all about putting the foot down on the gas pedal. How much time you get on the rower is up to you. You’re also doing burpees over the rower.
Intended stimulus:
- 36-100+ calories.
- Burpees in :45-1:15.
- 6+ calories per round for beginner and intermediate athletes; 10-20+ for advanced athletes.
Wednesday: Today, you’ll go heavy for a 3-rep hang power snatch.
Intended stimulus:
- Heavy day, building in load as technique allows.
- Most athletes will work up to 70-80% of 1-rep-max; start around 40% and build with small jumps.
- Repeat and/or reduce loads to maintain sound mechanics before increasing.
Thursday: Today, you’ll accumulate some higher volume with moderate sets of bodyweight movements (double-unders, sit-ups, push-ups, and single-leg squats). Then we’ve got strict weighted pull-ups.
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 you’ll take on the first workout of the 2022 CrossFit Open! The workout is a classic CrossFit triplet of wall walks, DB snatches, and box jump-overs.
Intended stimulus:
- Top athletes in the Open achieved 12+ rounds, but for today we’ll target at least 5+ for athletes to go Rx’d.
- Each movement in 1:00 or less for most.
- Advanced athletes can push to complete unbroken sets of each movement through all rounds with minimal rest between.
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 📆
Building resilient lower back strength – Thursday, December 5 @ 6:30 pm
Dr. Scott Jablonka from Carolina Movement Doc is coming back to help us build resilient lower back strength. Please join us for this FREE workshop to help you move better!
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
