News & Notes 📰
Upcoming schedule changes:
- Thursday, December 5:
- No 8 am open gym OR 9 am class due to an extended end-of-year coaches meeting. We will have an 11:30 am class instead!
- 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.
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!
A Fresh Look for Our Kettlebells: A Labor of Love and Gratitude
Our kettlebells were in need of some serious TLC—they were full of rust, chipped paint, and looking rough. So, we decided to give them a much-needed facelift, and let me tell you, it was no small task! This project took countless hours of effort, planning, and trial and error, but we finally have kettlebells that are refreshed and ready for action.
The process was intense: we removed rust with a sander and a wire brush drill attachment, sanded them by hand, cleaned them with alcohol, painted the handles, taped the handles to paint the rest, and ended with some touch ups.
This wouldn’t have been possible without an amazing team effort. A MASSIVE shoutout to Nikki S, who helped me figure out the process, let me use her garage, and did the hardest part with the sander. Nikki, your help was invaluable, and I couldn’t have done this without you. Thank you for your time, hard work, and endless support—you’re the best!
I’m also incredibly grateful to the 6:30 pm Wednesday crew for helping load the kettlebells onto Jake’s trailer, and a huge thank you to Jake for transporting them, sharing your tools, and lending us your blower and paint tarp. This was truly a community effort, and I’m so proud of what we accomplished together.
Take a look at these revamped kettlebells next time you’re in the gym—they’re a testament to teamwork, persistence, and a whole lot of elbow grease! 💪
— Alie
Here’s the before, during, and after pics. 🤩
Making Space for New Equipment!
We’re refreshing our gym equipment and need your help! To make room for the new gear, we’re selling some of our older equipment, including some medicine balls and bumper plates. While these items are no longer suitable for gym use, they’re perfect for building or adding to a home gym.
Sometime in the next week each piece will be tagged with a note so you know what is for sale and how much. All items will be first come, first served! We’ll accept cash, PayPal, or Venmo.
The purchase of all our used equipment will help us tremendously to cover some of the expenses of our new equipment and we certainly appreciate your support in helping us improve our space for everyone. Our goal is to reinvest into the gym to create the best experience for our community. Thank you for helping us keep the gym strong and thriving! 💪
Recent Member Wins 💪🏽🏆
- Haochen G. checked in to 250 classes!
- Chris C. checked in to 100 classes!
- Scott G. checked in to 10 classes!
- Stefani C. hit a 100 lb snatch PR and a 135 lb clean & jerk PR!
- Emily T. hit a 65 lb snatch PR and an 85 lb clean & jerk PR!
- Gretta C. hit a 65 lb snatch PR and a 95 lb clean & jerk PR!
- Jagan S. hit a 185 lb clean & jerk PR!
- Bree B. hit a 95 lb snatch PR and a 125 lb clean & jerk PR!
- Greg F. did a 20′ handstand walk!
- Patsy S. hit a 100 lb clean & jerk PR!
- Ashley W. got a kipping pull-up!
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 🤩
- 12/4 Staci M. 6 years
- 12/8 Jagadish K. 2 years
Nutrition & Wellness 🥑🧘🏽♀️🛌
Fuel Your Inner Superhero with Brad’s Ultra Queen K Performance Blend!
Looking for a nutrient-packed boost to energize your workouts and keep you going strong all day? Coach Brad shared his go-to recipe, the Ultra Queen K Performance Blend, designed to supercharge your performance and recovery. Packed with powerhouse ingredients like chia, flax, hemp seeds, and vibrant greens, this smoothie offers a trifecta of protein, healthy fats, and fiber. Sweetened naturally with pineapple and dates, it’s as delicious as it is nutritious.
Blend it up, give it a try, and see how this magical mix powers your day! Check out the full recipe below. If you make it, let Brad know how it turned out!
- 1 cup pineapple, skin removed
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I core/chop my own pineapple in chunks and freeze. Or just buy frozen from the store.
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- 4 large leaves dinosaur kale
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I don’t worry about the stems. Just rip the leaves in half and toss in the blender!
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- 1 teaspoon maca powder
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I purchase this brand, store in a container in the fridge and use in cereal, chia seed pudding, granola and smoothies. Maca is an Andean root vegetable that has adaptogens which help improve endurance, balance your hormones, stress levels and enhance recovery.
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Buy “gelatinized” maca. I’ve read that it’s easier to absorb and digest. All this means is that when it’s prepared the starches have been removed.
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- 2 tablespoons chia seeds
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You can find chia seeds at most grocery stores. They’re a great, nutrient dense, high source of plant protein loaded with antioxidants. Great to have on hand for smoothies and baking.
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- 2 teaspoons ground flaxseeds
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I like to grind my own whole flaxseeds and store in the fridge. But you can buy ground flaxseeds as well.
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- 2 tablespoons hemp seeds
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Another plant protein powerhouse.
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- ½ cup raw coconut
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My go to coconut are these smoothie packs. They keep in my freezer and I either use the entire pack or break in half. Super convenient and nutritious.
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- 2 tablespoons coconut oil
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I like to use organic unrefined virgin coconut oil. Coconut oil contains MCT’s or medium chain triglycerides: fats that digest faster as a quick energy source.
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- 3 dates, pitted
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Already pitted mejdool dates are my jam! I use them in almost everything for their whole sugars and fibrous energy source. As a side note a great treat is splitting it open and stuffing it with a few teaspoons of peanut butter. Great late-night snack if you have a sweet tooth like me.
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- 1 teaspoon blue-green algae
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Try chlorella but I like this spirulina product here. Most health food stores will have this on hand. Keeps in the fridge. Anytime you want some added greens or protein to a smoothie add a serving or two.
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- 3 cups filtered water OR coconut water
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I also add about 1 cup of ice to blend it cold.
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— Coach Brad
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
CrossFit Open Workout 24.1
On Wednesday we are re-doing CrossFit Open Workout 24.1!! Watch the elite athletes take this workout on for the first time earlier this year. If you did it, look back at your score and aim to beat your own time!
Programming Summary 🏋🏽♂️
Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open. This month will give you insights into your fitness levels in specific movements and time domains. Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.
Monday: Today you’ll take on 4 rounds of 1-minute sprint effort on the bike followed immediately by 1 minute of light-to-moderate deadlifts. You’ll have 2 minutes of rest between rounds, but don’t let this fool you; built-in rest means just enough recovery to hit every round hard. After the workout we’re doing sumo stance good mornings with the weight of your choice!
Intended stimulus:
- 10+ calories per round.
- 10+ deadlifts per round; 20 for advanced athletes.
- Deadlifts in 1-3 sets; light-to-moderate loading.
- No rest between movements.
- All-out effort with 1:1 built-in rest.
Tuesday: Today’s workout is a shoulder-to-overhead heavy day. The technique of each movement goes from easiest to more difficult, and as the movement gets more technically difficult, the reps decrease.
Intended stimulus:
- Heavy day relative to each athlete’s capacity.
- Increase loading across as many sets as possible.
- Lift every 2:00; 30:00 total needed for lifting.
- Take bars from the rack if possible.
- Retest from 07/25/24. Scores are in PushPress so be sure to go back to see what you got before!
Wednesday: Today’s workout is a retest of the first workout from the 2024 CrossFit Games Open with DB snatches and lateral burpees over dumbbell! After the workout we’re doing planks and v-ups!
Intended stimulus:
- Kicking off Open Workout + Testers theme.
- Finish in 7:00-15:00.
- Advanced athletes should maintain unbroken snatches and push the pace on the burpees.
- Beginner athletes should rest as needed on the snatches and pace the burpees.
- Light to moderate dumbbell loading.
- Intermediate athletes should try to get through at least the rounds of 15.
- Retest from 3/1/24. Scores are in PushPress so be sure to go back to see what you got before! We had 42 members log a score that day!!
Thursday: Today you’ll take on 400-meter running intervals! After the workout we’re doing a 200-m goblet hold carry.
Intended stimulus:
- Run efforts in 2:30 or less through all rounds.
- :90+ rest every round.
Friday: Today’s workout is a sprint-style effort. The goal is to keep moving with small/quick breaks as needed. Get through the reps of single-leg squats and pull-ups as quickly as possible.
Intended stimulus:
- Finish in 4:00-8:00.
- Continuous movement through the single-leg squats.
- First round of single-leg squats in :45-:90.
- Pull-ups in sets of 6+ throughout.
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 📆
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
