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 – Deadlift workshop: Building resilient lower back strength.
- Tuesday, December 24 & Wednesday, December 25: CLOSED for Christmas.
- Wednesday, January 1: CLOSED New Year’s Day.
Spartan Warriors in Action!
Last weekend, Jesse, Matt C, Mary, and Sarah Mc, took on the Spartan Race, pushing through every obstacle with strength and resilience. Huge congratulations to this awesome crew for representing our community so well and embodying the spirit of pushing limits and conquering challenges. Way to go, team! 💪
If you’ve ever thought about giving a Spartan Race a shot, these four are living proof that hard work and training pay off! 👏
Recent Member Wins 💪🏽🏆
- Pravallika R. checked in to 10 classes!
- Justin K. checked in to 50 classes!
- Ryan G. checked in to 10 classes!
- Sasha Z. checked in to 100 classes!
- Brad G. got his first ring muscle up!
- Jesse B. got kipping handstand push-ups!
- Staci M. hit a 55 lb 1 RM hang power snatch!
- Sarah Mu. hit an 80 lb 3 RM hang power snatch!
- Gretta got her first pistol squats!
- Alie K. hit a 100 lb 2 RM hang power snatch!
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 🥳
- None this week.
CrossFit Lake Wylie Anniversaries 🤩
- 11/26 Rick M. 6 years
- 11/27 Angie C. 5 years
- 11/27 Annie M. 1 year
- 12/1 Esther R. 1 year
Nutrition & Wellness 🥑🧘🏽♀️🛌
Electrolyte ⚡ Supplements: Are They Worth It? Are they right for you?
Have you noticed the recent surge in electrolyte supplements? They seem to be everywhere, from gyms to grocery stores. But what exactly are they, and do you need them?
Electrolytes are essential minerals found in your blood, sweat, and urine. They play a crucial role in regulating fluid balance, nerve function, muscle contraction, and more.
The main electrolytes include calcium, chloride, magnesium, potassium, and sodium, each with its specific functions:
- Aid in muscle contraction
- Build new tissue
- Regulate fluid levels
- Maintain pH balance
- Help blood to clot
- Transmit nerve signals
When you sweat, you lose electrolytes. If not replenished, this can lead to fatigue, muscle cramps, and other symptoms. That’s where electrolyte supplements come in.
These supplements claim to help you rehydrate quickly, replace lost electrolytes, and prevent muscle cramps. But do you actually need them?
While electrolyte supplements can be beneficial, especially for athletes or individuals with specific dietary needs, a well-balanced diet can provide plenty of electrolytes. Foods like fruits, vegetables, whole grains, and dairy products are excellent sources.
- Magnesium: Nuts, seeds
- Potassium: Avocados, bananas, spinach
- Calcium: Dairy products
- Chloride: Celery, tomatoes
- Phosphate: Meats, salmon
- Sodium: Salt
Ultimately, whether you need electrolyte supplements depends on your diet and lifestyle. If you’re eating a variety of nutrient-rich foods, you may not need them. However, if you’re an athlete or if you’re experiencing electrolyte deficiencies, supplements can be a helpful tool.
Let me know if you have any other questions about electrolyte supplements or nutrition in general.
— Coach TJ
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
How to Stay Over the Bar | JTSstrength.com
On Tuesday we are doing a max snatch and max clean and jerk! Here’s a tip to help you with your snatch form and keeping the bar in the correct position. We hope you find this to be helpful as you work to improve your form and hit a 1 rep max!
Programming Summary 🏋🏽♂️
Monday: First, handstand practice. Then, today’s workout is a classic push-and-pull combination. The rowing distance decreases as the ring dip reps stay constant.
Intended stimulus:
- Finish in 9:00-15:00.
- Dips in 3 sets or less and under 1:30.
- Total time on rower between 7:30-12:00.
- Complimentary movement patterns and decreasing distances to maintain intensity on the rower.
Tuesday: This heavy day is an opportunity to establish an Olympic Total by finding a 1-rep-max snatch and 1-rep-max clean and jerk.
Intended stimulus:
- Build to a 1-rep-max snatch and clean and jerk.
- Around 15:00 per lift.
- Rest 2:00-3:00 between lifts.
- No more than 2 attempts at any one weight.
Wednesday: Today’s workout is a couplet with ascending reps of KB swings and burpee pull-ups, and it’s going to get grippy. After the workout we’ve got Turkish get-ups and L-sit holds.
Intended stimulus:
- Finish in 6:00-11:00.
- Burpees at a pace of one burpee pull-up every 6-9 seconds.
- Unbroken kettlebell swings.
Thursday: Today, you’ll take on 5 rounds of four different movements: thrusters, toes-to-bars, cals on the bike, and double-unders. Get through each as quickly as possible to maximize your rest time.
Intended stimulus:
- 2:00-4:00 per interval.
- Unbroken thrusters in :20-:30.
- Toes-to-bars in :15-:40 and in 2 sets or less.
- Bike in 1:00-1:30.
- Double-unders in :25-1:00.
Friday: During today’s workout, you and a partner will run together and then share the work of KB sumo deadlift high pulls and single-KB carries.
Intended stimulus:
- 2+ rounds.
- Sumo deadlift high pulls in sets of 10+.
- Kettlebell carry in 4:00 or less.
- Partners run 400 meters at the same time, but only one person works at a time on the sumo deadlift high pulls and single-arm carry.
- Carry the kettlebell however you like.
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 📆
Deadlift Workshop: 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 deadlift better!
Christmas Outreach – 100 Backpacks for the Homeless
We are helping Dashauna with her yearly Christmas outreach for the homeless. There is a sign-up sheet at the gym with items needed to fill 100 backpacks to hand out on Christmas morning. Please bring all your items to the gym by December 14 @ 4:30 pm.
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
