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News & Notes 📰

The Open is Coming to an End…Thank you! 🙏 

As we wrap up the 2024 CrossFit Open, I just wanted to take a moment to express my deepest gratitude to each and every one of you. Your support and dedication have been instrumental in making our Friday Night Lights events a huge success.

Putting together these weekly gatherings is no small feat, and it truly takes a village. From the coaches who tirelessly manage the heats to the members who step up to judge and keep the energy high, your contributions have not gone unnoticed. Your commitment to our in-house competition has been inspiring, and it’s been incredible to see everyone come together to cheer each other on.

To show our appreciation we’ve teamed up with O2 to offer everyone $30 off. Just click this link to claim your code by March 31, 2024.

Once again, thank you from the bottom of my heart. Our community thrives because of each and every one of you, and I am incredibly grateful for your continued support.

We will announce the winner of CrossFit Lake Wylie’s Intramural Open competition next week. To see how your team is doing so far check out the board at the gym.

Image of $30

Thursday’s 24.3 Throwdown Was Epic!

A heartfelt thank you to all the incredible members and family who showed up for our Thursday Throwdown! The energy was high, and every athlete who went head-to-head delivered an outstanding performance. It was heartening to see such a well-attended event, and your enthusiasm made it truly special. Special thanks to our photographer Bruce, for capturing some amazing images and creating a reel that perfectly captured the essence of the night. Check it out here. 👇🏽

CrossFit Lake Wylie’s 24.3 Throwdown

March Plank Challenge Leaderboard

Accumulate 150 minutes in the month of March holding a plank.

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.

There are only 14 days left and here are the top 5 athletes so far. Greg and Raoul are tied right now with 44 minutes!

Who will actually make it to 150 minutes?! 👀😮‍💨

Image of plank leaderboard

Birthdays this Week 🥳

  • 3/19 Demi Schaefer
  • 3/20 Christine Bomberger

CrossFit Lake Wylie Anniversaries 🤩

  • None this week

Nutrition & Wellness 🥑🧘🏽‍♀️🛌

Is Your Mindset 🧠 Strategy Working 💭?

3 ways to reframe your mindset:

What mindset do you currently hold when it comes to reaching your health and wellness goals and is it working for you?

The reason I bring this up is that our mindset plays a pivotal role in shaping our actions, and it’s these actions that determine whether we move closer to our goals or find ourselves drifting further away. Often, we underestimate the power our thoughts have over our behaviors.

The problem is that we set ambitious health and wellness goals, only to face challenges in staying consistent or overcoming obstacles. It’s a common struggle, and more often than not, the culprit lies in our mindset.

When we approach our goals with a fixed or limiting mindset, we inadvertently set ourselves up for difficulties. Negative self-talk, self-doubt, and the fear of failure can become roadblocks that hinder our progress. It’s crucial to recognize these mental barriers so that we can break free from their grip.

The key to unlocking our full potential lies in reframing our mindset. By cultivating a growth mindset, we open ourselves up to endless possibilities and embrace challenges as opportunities for learning and improvement. Shifting our paradigms to a growth mindset allows us to view setbacks not as failures, but as stepping stones toward success.

Here are three examples of how to reframe your mindset:

#1 Instead of “I am not good at this” reframe to “What can I learn to get better at this?”

#2 Instead of “I’m afraid of failure” reframe to “I am going to use this as a learning opportunity.”

#3 Instead of “I am not doing enough” reframe to “My enough can look different each day.”

Remember, our mindset is a powerful tool that can either propel us forward or keep us stuck in the same place. By consciously reframing our thoughts, we empower ourselves to take meaningful actions that lead us closer to our health and wellness goals.

If you find yourself struggling to make headway towards your health and wellness goals, I WANT to help. Book a free consultation to get started with me today.

— Coach TJ

Tell Me About CrossFit 📚👩🏻‍🏫

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

Squeeze Your Butt!

There’s a reason why the coaches at CrossFit Lake Wylie are constantly giving cues like “squeeze your butt” or “jump” or “jump higher” or we demonstrate how you’re not opening your hips in a movement and show you what opening your hips looks like. Powerful hip extension is crucial if you want to improve as an athlete. It’s crucial to recruiting the right muscles in movements and when you do it right, moves often feel easier, you feel more power, weights going up feel lighter.

Opening your hips properly helps you in creating more power and we can see when it’s not happening in a push press or push jerk, a pull-up, a sumo deadlift high pull and so many of the moves we commonly use in CrossFit.

From CrossFit’s Level 1 Training Guide:
CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum.” This is the stuff that everyone needs. Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion of the hips and torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we have met with that capacity was a great athlete. Running, jumping, punching, and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is, by the way, how good functional movements recruit muscle, from the core to the extremities.”  — Page 8

Here is an example of someone not opening their hips in the push jerk and how the coach corrected it. The video is geared toward coaches, however, we encourage you to watch and learn and even record yourself from time to time to see if you can spot your own flaws and make corrections.

Programming Summary 🏋🏽‍♂️

We are doing some heavy lifting on Monday and Tuesday, and challenging endurance and muscular stamina on Wednesday and Friday. This week’s programming looks challenging so we recommend you pick your days to push harder and have some days where you attack the workout with reduced intensity or take a rest day. 

Monday: A couplet of deadlifts and wall walks. Today’s workout has weight lifting and gymnastics followed by some more strength with heavy sandbag carries and heavy Russian KBS in the skill work.

Goal: Finish in 6:00-12:00 minutes, light unbroken deadlifts all rounds, wall walks in :30 or less.

Tuesday: Our heavy day building to a heavy set of 5 front squats. We’ll end the day with a nice 400 meter walk.

Goal: All sets at 70% or greater of 1-rep-max front squat or 70% effort if you don’t have a 1-rep-max.

Wednesday: Today’s triplet of double DB farmers carry, running and chest-to-bar pull-ups targets building grip strength and endurance. Then, Turkish get-ups in the skill work.

Goal: 5-8+ rounds, quick transitions, short breaks, unbroken farmers carry every round, pull-ups in 1-3 sets.

Thursday: Today’s workout is a triplet with ascending reps of squat snatches alongside rowing and hand-release push-ups.

Goal: Finish in 9:00-12:00 minutes, snatches in :30 or less as touch-and-go or quick single reps, row in 1:00 or less, hand-release push-ups in 1:30 or less.

Friday: Today’s triplet of walking lunges, double-unders and GHD sit-ups is a bodyweight burner that will challenge lower-body stamina and endurance.

Goal: Finish in 12:00-15:00 minutes, lunges in under 1:30, DU’s in under 1:00, GHD sit-ups in 2 sets or less in under 1:15.

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 📆

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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