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News & Notes 📰

CrossFit Lake Wylie Open teams have been released

Everyone is listed on a team with a coach and a team captain. Check the team lists on the whiteboard at the front of the gym to see which team you’re on! And remember, even if you don’t officially sign up for the Open you are still part of a team and your participation has an affect on results. These are the teams:

  • Coach Brad & Team Captain Jeremy
  • Coach Alie & Team Captain Carrie
  • Coach TJ & Team Captain Matt B.
  • Coach Jamie & Team Captain Greg
  • Coach Laurin & Team Captain Ashley G.

2024 CrossFit Open apparel is here 👕

Our apparel order arrived and is ready for pick-up at the gym. We will have all your shirts sorted with your name on them at the gym. 

Image of Open apparel

Team expansion! 🤩

As most of you are aware by now, Greg got his Level 1 last week and has decided to pursue being a coach to help us out. Greg is starting the coach onboarding process which includes shadowing other coaches, enrollment in Best Hour of Their Day’s 26-week Coach Development program, and other things to get him ready to start coaching.

Picture of Greg Forrest with a barbell

In addition, Justin Frazier, who also has his Level 1, will also be helping us whenever possible by covering Open Gym times when needed and he’s available and by sometimes making Open Gym available at times not typically posted on the schedule. Should he be at the gym, he will let us know in our private FB group so you can join him!

Picture of Justin Frazier holding two kettle bells

New AED installed

We have upgraded our AED and had it installed on Friday. This AED is serviced by Cintas on a monthly basis. This ensures this life-saving device is always in working order but of course we hope to never have to use it. 

Picture of AED at the gym

Birthdays this Week 🥳

    • 2/24 Becca Smith
    • 2/24 Brahyan Castaño Quintero
    • 2/24 Russ Trotter

CrossFit Lake Wylie Anniversaries 🤩

None this week.

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

Optimizing Your Success: The Power of Your Inner Circle

Uncover the Impact of Your Closest Connections on Your Health and Wellness Journey 

Were you aware that a significant 95% of your success or failure can be linked to the company you keep?

Whether it’s a friend, accountability partner, coach, neighbor, or roommate, having a supportive circle is crucial for your journey.

Consider this: do the individuals in your inner circle contribute to your progress, or do they hinder it?

Let’s face it, there might be people in our lives who, maybe even unintentionally, work against our health and wellness goals. To help you discern who is truly on your side, here are two valuable tips:

Tip #1 – Conduct an Inner Circle Inventory

With my nutrition clients, I often recommend evaluating the five people with whom they spend the most time. Ask yourself:

  • Do they support your health and wellness goals?
  • Do your core values align?
  • Are they growth-minded?
  • Do they uplift you when you’re feeling down?
  • Do they hold you accountable or enable you?

Tip #2 – Cultivate Closer Bonds with Supporters and Distance Yourself from Detractors

Making a conscious effort to spend more time and communicate with those who support you can make a significant difference. Consider scheduling a workout together or engaging in social activities like dinner or game nights.

If you find that someone in your inner circle isn’t aligning with your goals and you need support, we’re here for you! Simply book a free consultation with me to kickstart your nutrition journey.

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

CrossFit is constantly varied, functional movement executed at high intensity.

Exploring CrossFit Variation: Movements

We’ve now talked about varying time duration, reps and distances, and load. The last primary element we look to vary is movements.

When programming CrossFit workouts we’re looking to vary these 3 things:

  1. Movement function
  2. Primary musculature
  3. Modality

When looking at movement function, we need to consider the following:

  • Squatting
  • Hinging
  • Upper body pressing
  • Upper body pulling
  • Trunk flexion

When looking at primary musculature we’re considering the major muscles being affected.

With modality we’re considering use of the following:

  • Gymnastics
  • Weightlifting
  • Monostructural: Cyclical, repetitive locomotion (think running, biking, single/double-unders, swimming, ski erg)

Just because we consider all these things though, doesn’t mean that we always shy away from doing the same or very similar movements back to back. That would also be considered variance!

Next week we’ll talk about scheme and priority and how it all ties together. We encourage you to start looking at workouts with a different perspective and try to understand why varying these elements is key to your success. And why showing up to do all the different types of workouts helps build a well-rounded athlete.

Programming Summary 🏋🏽‍♂️

This week we’re going heavy to build strength on Monday and Thursday. Tuesday, Wednesday and Friday will challenge your muscular stamina. And Tuesday and Wednesday will also challenge your cardiovascular/respiratory endurance. Get ready for some skill work on Wednesday and Friday!

Monday: Build to a heavy 3-rep push press in the skill work. Then, a workout that is a play on Open Test 17.5 but with heavier thrusters and more double-unders. This workout is meant to be a sprint with fast transitions between movements and plenty of heavy breathing.

Goal: 6-10 minutes, double-unders sub 1 min, thrusters in 1-3 sets. Can you finish the first two rounds in under 3 minutes?

Tuesday: An interval-style triplet of box jumps, push-ups and max-calorie row. With built-in rest there’s no need to pace this one. Hit each row as fast as you can and try to maintain or increase calorie count as you go.

Goal: 1 minute or more to row every round with 10/15+ calories each effort.

Wednesday: A triplet of handstand push-ups, knees-to-elbows and single-leg squats that is intended to feel like skill work at a higher heart rate.

Goal: 4+ rounds for us normies and 8+ rounds for advanced athletes.

Then we’ve got a spicy skill work session that will challenge your leg’s muscular stamina and your cardiovascular/respiratory endurance with 4 rounds for time of 24/30 cal bike with 1 min rest.

Goal: Rounds in 2:30 or less. Advanced athletes push for sub-2:00 and push as hard as possible on each round vs. pacing.

Thursday: Our HEAVY day building to a 1 rep max snatch.

Goal: Build to a heavy single while dialing in technique.

Friday: A quick sprint couplet of alternating DB hang power cleans and burpees over the DB.

Goal: 4–8 minutes and a push to complete the hang power cleans fast and unbroken for as long as possible.

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 📆

The 2024 CrossFit Games Open starts Feb. 29


Whether you consider yourself a CrossFit newbie, competitor, enthusiast, fan, or community supporter, the CrossFit Open is for you.

For some, the Open brings to life the why behind our daily commitment to CrossFit. Many of us came to CrossFit because we wanted more for our health and fitness, and the Open provides us with a way to stay accountable to this effort. For others, it’s a way to connect and celebrate with other CrossFit athletes within their affiliate and in other cities around the world.

While the workouts get a good effort out of everyone, for many, the motivation to participate comes from the camaraderie and support that wafts through affiliates and the worldwide community during this time of year. The shared suffering reminds us we are part of something much bigger than our individual efforts: We are part of a community that believes in the truth that CrossFit makes us — and the world — better.

There are several options for each workout, making it easy to find a place where you can be challenged. Here are some of the divisions you can choose from:

  • Rx’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.
  • Age Groups – 9 age group divisions offering Rx’d and scaled versions of the workouts for teenage athletes aged 14-17 as well as masters athletes ages 35+.
  • Adaptive – modified for athletes with a significant, permanent impairment.
  • Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.
  • Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.

“I’m not fit enough or I’m not fit as I was last year “

You don’t have to at a particular fitness level to participate. To officially register click HERE. For more information click HERE.

Open workouts will be programmed as Friday’s workout of the day. However, we are doing another in-house Open competition and we will be doing “Friday Night Lights” where we’ll run heats and teams will earn more points for completing workouts during this time. We’ll have more details on the competition, what team you’ll be on, and how to earn points for your team soon.

We will be doing a Thursday Throwdown on 3/14 at 6:30 pm (no 6:30 pm class) for the last workout of the Open! Six athletes will go head-to-head and Bruce Williams will be here to capture the excitement. This year we are letting YOU pick who will go head-to-head in each category; Rx, Scaled and Foundations. Click here to vote!

We want to have as many spectators as possible there to cheer on the 6 athletes that will be doing the last Open workout. This is a super fun event and we encourage you to block your calendar and come support these athletes. See you there!

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.
  • $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 at WOD & DONE or use code CFLW at check out for discounts on:
    • Hand protection grips
    • Finger tape
    • Pre-cut thumb protection tape
    • Callus shaver
    • And more!
  • Get $10 off your first bag of Modballs clean energy bites or 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. 😋
  • Get one free InBody scan ever quarter. Scans will be done every January, April, July, and October. Please be sure to get your scan done to keep track of muscle mass and body fat percentage to ensure you’re making the right progress. InBody scans need to be done prior to working out and preferably early in the morning. Nutrition clients get a free scan every month.
  • Check out our online apparel store and get yourself some new gear. We’ve got men’s and women’s tanks, T-Shirts and sweatshirts in various colors!
  • 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.


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