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News & Notes 📰

Coach Brad has leveled up!

Where was coach Brad last weekend?⁣

⁣He was at the CrossFit Level 2 Certificate Course advancing his coaching skills!⁣

We are in a season focused on coach development so we can deliver an improved class experience for everyone. Last weekend Brad attended the 2-day seminar to enhance his understanding of the CrossFit methodology, program design and implementation. ⁣

The Level 2 Certificate Course includes: ⁣

  • Discussion-based classroom sessions⁣
  • One-on-one coaching where Brad received feedback from peers and CrossFit Seminar Staff⁣
  • Small group coaching where Brad had the opportunity to refine his abilities to teach, see and correct individual movement while managing a group of individuals⁣
  • A workout to help him put theory into practice ⁣

This course is challenging and incredibly valuable for the development of our coaches here at CrossFit Lake Wylie.⁣

⁣Brad has worked hard and has been studying to prepare for this course and we are excited to announce our newest Level 2 coach. ⁣

Congratulations Brad!! 🤩⁣

Picture of coach Brad

Honoring Daniel: A Community Memorial WOD 🌟

This Saturday at 8 am we are coming together as a community to honor the memory of Daniel, Esther’s beloved brother. Each year, Esther dedicates a workout around Daniel’s birthday to remember and celebrate his spirit.

This year, we invite all of you to join us in this meaningful tradition. Let’s stand united, supporting Esther as she honors her brother’s memory through sweat, determination, and community spirit.

This is more than a workout; it’s a testament to the strength of our community and the bonds that tie us together. Your presence and participation mean the world to Esther and all of us.

Together, let’s make this memorial WOD a powerful and uplifting experience as we remember Daniel and support Esther.

You can do the workout with a partner or solo. You can see the workout in PushPress.

Monthly Challenges are Back!

With the new tracking app we’re excited to bring back Monthly Challenges!! We love this feature in the app and have started a new monthly challenge in March.

Accumulate 150 minutes in the month of March holding a plank. You can do any variation of a plank and switch the variation as much as you’d like. This is not an all inclusive list.

– Elbow plank
– Front plank
– Side plank
– Ring plank
– Reverse plank
– Copenhagen plank
** We’ve linked videos to all of these within the app.

150 mins / 31 days = 4.8 minutes a day

You can do 1 min in the morning, 1 min on your work breaks, 1 min before and after the workout, or all 5 mins after class. It doesn’t matter how you get your minutes done as long as you get them done! You can also choose to take rest days and just do more minutes on other days. It’s up to you!

Let’s see who can get to 150 minutes!

To access and track your minutes in PushPress go to the Workouts section and click the drop-down to switch from CrossFit to March Plank Hold Challenge.

Screen shot of PushPress app showing where to access the monthly challenge

Resurrection Cup is Back!

Jason is coming back to provide us with caffeine on Wednesday from 6 am – 12:30 pm. And you can now order online just click here!

Picture of Resurrection Cup trailer

Birthdays this Week 🥳

    • 3/5 AC Nencetti
    • 3/5 David Nencetti
    • 3/8 Don Hiller

CrossFit Lake Wylie Anniversaries 🤩

  • 3/5/18 Aaron Dunnam – 6 years
  • 3/9/23 Paul Robinson – 1 year

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

💥Boost Your Weight Loss and Muscle Gain Journey with This Simple Habit! 🏋️‍♂️

4 Tips to Increase Your Veggie Intake!

Have you ever wondered why achieving your weight loss or muscle gain goals feels like an uphill battle?

One of the key challenges many face is finding the right balance in their meals.

Whether you are trying to lose weight, gain muscle, or both having a well-balanced diet is crucial. There is a huge misconception about focusing solely on calories when it comes to our health and wellness goals, but the reality is there’s more to it.

When we are well nourished, and our gut health is optimal our bodies are in an ideal state to build muscle and/or burn fat.

A significant factor that is commonly overlooked is incorporating vegetables into our meals.

We should aim to build up to having a ½ plate of non-starchy veggies at lunch and dinner as often as possible. Vegetables are low in calories and high in essential nutrients, making them an ideal choice to consume daily. They are packed with fiber, vitamins, and minerals that not only support your overall health but also keep you feeling full and satisfied.

Many people struggle to get enough vegetables, so here are 4 ways you can increase your veggie intake:

#1 Hide them in pasta sauces 

Whether you enjoy red or white pasta sauces, adding veggies is a great way to sneak more nutritional benefits into your dish. We love to take a traditional spaghetti sauce and load it with zucchini and squash- you can hardly tell it’s there.

#2 Add extra veggies to soups:

For many people who love soup, it can be super easy to add that extra volume.  Try loading your favorite healthy soup recipe with even more veggies.

#3 Snack on real veggie sticks:

Instead of buying highly processed variations that don’t have adequate amounts of vegetables in them, try slicing up your favorite veggies into sticks. You can pair them with hummus, greek yogurt ranch, or just have them plain. Don’t forget to balance it out with a source of protein.

#4 Try different cooking methods/textures:

Clients tell us all the time that they struggle with finding ways to enjoy their vegetables. When we map out various cooking methods to change up the flavor and textures, they are shocked by how much more they enjoy their veggies, even looking forward to them. Some of our favorites include: roasting, air frying, steamed, raw, in a salad, and sauteed.

The key to success here is to start slow and stay consistent with your veggie habit. Once you are doing well with it, you can layer on by increasing your veggies until you reach a ½ plate for lunch and dinner most days of the week.

If you are struggling to take action consistently and reach your personal goals, you need accountability and support. Let me guide you! 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.

Mastering CrossFit Programming: Scheme, Priority, and the Art of Balancing Elements for Optimal Workouts

To end our 5-week lesson on programming we’re going to talk about scheme and priority.

The schemes you will see when it comes to CrossFit workouts are:

  • Single modality (single move)
  • Couplet (two moves)
  • Triplet (three moves)
  • Chipper (more than 3 moves)

When it comes to priority there are three options:

  • Task priority: The amount of work is set
    • For example: Grace is 30 clean and jerks, just get it done as fast as possible.
  • Time priority: Duration is set
    • For example: Cindy is a 20 min AMRAP of 5 pull-ups, 10 push-ups and 15 air squats, get as many rounds in 20 minutes.
  • Heavy session: Classic heavy day

The majority of CrossFit workouts should be couplets and triplets. And because task priority workouts usually encourage higher intensity, they should be programmed more than time-priority workouts.

So to wrap up our programming lesson, these are all the things that go into consideration when programming workouts.

  • WOD duration: From very short (sub 5 mins) to very long (20+ mins)
  • Reps and distances: From low <50 reps and <800 meters to high 200 + reps and 3200+ meters
  • Load: From bodyweight and light 20+ reps to heavy 5 reps or less with required rest
  • Movements: Movement function, primary musculature being used and modality (gymnastics, weightlifting, monostructural)

We also consider if movements are complimentary or interfering.

A workout with complimentary movements would be something like Fran which includes pull-ups (upper body pull) and thrusters (mostly lower body push).

A workout with interfering movements would be something like JT which includes handstand push-ups (upper body push), ring dips (upper body push) and push-ups (upper body push).

In conclusion, successful CrossFit programming involves careful consideration of various elements. These include WOD duration, reps, distances, load, and movement types. Understanding scheme and priority, favoring couplets and triplets, and aligning task priority with higher-intensity workouts contribute to effective programming. Complementary movements, like those in Fran, enhance performance, while interfering movements, as in JT, present distinct challenges. By balancing these factors, we create well-rounded and purposeful workouts for our community’s growth and success. Keep pushing, keep moving, and keep thriving!

Programming Summary 🏋🏽‍♂️

This week the workouts targeting strength and stamina are happening on Monday, Wednesday and Thursday. Tuesday we get to target cardiovascular/respiratory endurance. Be smart this week and save yourself for 24.2!

Monday: Strength and stamina! First we build to a heavy set of 2 deadlifts, then we have a couplet of deadlifts and handstand push-ups. This is a fun spin on Diane that will really test your muscular stamina.

Goal: 10:00 or less; advanced athletes push for 5:00, 10 or more unbroken deadlifts at time and 5 or more unbroken HSPUs at a time. Can you go sub 10:00 mins?

Tuesday: A single-modality day with rowing intervals meant to develop your cardiovascular/respiratory endurance. This workout is designed to push you to maintain higher speeds on the rower. 

Goal: Rows in 1:30-2:00 mins, each set is a sprint, start fast and finish fast! Can you decrease your time with each round?

Wednesday: A triplet of running, knees-to-elbows and double DB hang squat cleans followed by 50 DB renegade rows in the skill work. This workout’s got cardio, gymnastics and weightlifting to challenge you in various ways!

Goal: 11:00-15:00; advanced athletes finish sub-10:00, runs sub 2:15, knees-to-elbows in 3 sets or less, DB hang squat cleans in 2 sets or less.

Thursday: This simple heavy day is structured with a tight work-to-rest ratio to challenge strength and stamina. 10 sets of 2 shoulder press from the rack every 2 mins.

Goal: Start ~50-60% and build in small jumps with an attempt to find a new 2-rep max.

Friday: Open 24.2 TBD (announced on Thursday)

Goal: Give it all you’ve got and have fun!

Saturday: Memorial WOD for Daniel (Esther’s brother)

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 CrossFit Open has officially started!!


Whether you consider yourself a CrossFit newbie, competitor, enthusiast, fan, or community supporter, the CrossFit Open is for you. 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. Your teams are now posted at the gym and you can refer to the post we made in our private FB page for how to earn points.

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! The six athletes going head-to-head are:

  • Delroy and Gretta (Foundations)
  • Sasha and Raoul (Scaled)
  • Laurin and David (Rx)

Bruce Williams will be here to capture the excitement. 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!

Pizza Party 🍕 and Injury Screenings – Friday, March 15 at 4 pm – 8:30 pm

We are having a pizza party after our last Friday Night Lights event on 3/15 starting around 7 pm (depending on when the last heat ends). We just want to celebrate the end of the 2024 CrossFit Open with our community and use the time to hang out and have a good time! Please reserve your spot for the event using the PushPress app > Schedule > Events > Register. We need to get a head count so we know how many pizzas to order.

Also, the team at Carolina Movement Doc will be joining us to do 24.3 and will have a table set up if anyone has questions or wants to get an injury screening. Injury screens will take place from 4 pm – 6:30 pm.

Screenshot of PushPress app showing where to register for pizza party

Bring a Friend Week – Monday, April 8 – Saturday, April 13

CrossFit is fun but it’s more fun with friends. This is a whole week where you get to bring a friend or as many friends as you’d like so they get to experience CrossFit with you. They can come for free all week!

Don’t worry, we will make sure all the workouts this week are doable and not so technical for beginners (while still giving those of you with experience a challenge).

And for the exciting part…if your friend signs up for a membership you get $65 cash and your friend gets $65 off their first month! 🤩💵💰

Please send your friends this link to sign up.

  • You can invite as many friends as you’d like.
  • They can come as much as they’d like.
  • They don’t have to come to the same class as you.
  • Once your friends sign up we will send them instructions on how to reserve and check in to classes.

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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