News & Notes 📰
Pull-Up Strength Class: Look at These Results! 💪
Eight weeks of showing up. Eight weeks of doing the work. And here’s what that consistency bought:
Strict Pull-Up Results:
| Athlete | Before | After |
|---|---|---|
| Reagan S. | 2 | 5 |
| James R. | 0 | 1 |
| Robert S. | 0 | 1 |
| Kiya R. | 1 | 3 |
| Mary W. | 1 | 3 |
James and Robert started unable to do a strict pull-up. They leave with one. That is a big deal! Reagan nearly tripled her reps! Kiya and Mary both tripled theirs! This is what happens when you show up — not once, not twice, but consistently, week after week.
We are so incredibly proud of each of these athletes. This is exactly why we do what we do. 🙏
The Pull-Up Strength Class has officially wrapped up, and what a way to finish. If you missed last week’s re-test, we still want to hear from you! Take a few minutes this week to re-test your strict pull-ups and let us know your results — every win deserves to be celebrated.
We hope to bring specialty classes like this back as our membership grows — so if you love what we do here, tell a friend. Every new member makes programming like this possible.
Recent Member Wins 💪🏽🏆
- Robert S. checked in to 100 classes!
- Emily N. checked in to 10 classes!
- Penny S. checked in to 25 classes!
- Jazmin M. checked in to 100 classes!
- Pravallika R. got her first rope climb!
- Russ T. got his first rope climb!
- Philip M. got his first toes-to-bar and at the same time strung 3 together! Then he strung 5 together all in the same class!
- Bernard E. learned how to kip, got kipping pull-ups and got kipping chest-to-bar pull-ups all in the same class!
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. Also keep in mind that this is not a full list of wins, so share your progress with a coach so we can celebrate you!
Birthdays this Week 🥳
- None this week
CrossFit Lake Wylie Anniversaries 🤩
- None this week
Nutrition & Wellness 🥑🧘🏽♀️🛌
CrossFit’s stance on nutrition: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Tell Me About CrossFit 📚👩🏻🏫
CrossFit is constantly varied, functional movement executed at high intensity.
Programming Summary 🏋🏽♂️
Monthly Focus: Gas Pedal
June is all about high-power, short-duration efforts. Think less “grind it out” and more “floor it and hold on.” The goal is to train your body to produce maximum output and sustain it, so you’ll be choosing loads and skill levels that let you move fast and hard — not just finish.
Expect interval-style workouts where you go all out, recover, and do it again. That work-rest structure is intentional: it’s how we build the kind of power that actually shows up when it counts.
Our June benchmarks are the 1-minute max-calorie bike and Fran — two workouts that will tell us a lot about where your engine is at. Attack them.
Monday: Today, you’ll take on 10 sprint-style efforts with a short break after each one. We’re doing sandbag carries and calories on the bike!
Intended stimulus:
- :45-:75 per round.
- Sandbag carry for 50 feet without breaking.
- Echo bike calories in under :45.
Tuesday: Today’s workout is a twist on a classic CrossFit benchmark, Fran, where the reps increase, and the movement order is switched. We’re doing pull-ups and thrusters then we’re building to a heavy single thruster!
Intended stimulus:
- Finish in 3:00-8:00.
- Pull-ups in 1-4 sets each round.
- Thrusters 1-3 sets each round.
- Rest no more than :10 at any point during Part 1.
- Unfamiliar psychological test with familiar movements.
- Part 2 is 3-6 attempts at a single heavy thruster.
Wednesday: Today, you’ll take on 400-meter running intervals, totaling 1.5 miles.
Intended stimulus:
- 1:30-2:15 each round; 16:30-21:00 total time.
- Total volume is 1.5 miles (2,400 meters).
- Challenge athletes’ speed endurance, and ability to recover with short rest.
- The goal is to have no more than a 5-second consistency gap between the fastest and slowest times.
Thursday: Today’s workout is an ascending-load front squat ladder paired with burpees over the bar.
Intended stimulus:
- Each round in under 2:00.
- Front squats in under 1:00.
- Burpees in under 1:00.
- Score as 5 separate workouts for time and accumulate times at the end.
Friday: This workout is all about the deadlift, which will be made more challenging by the plate carries and strict toes-to-bars as they fatigue both midline and grip.
Intended stimulus:
- 4:00-6:00 per round; 5-7 total rounds.
- 1.25-1.75 miles (2,000-2,800 meters) of plate carries, 25-35 heavy deadlifts, and 50-70 strict toes-to-bars.
- Plate carry in 2:30-3:30.
- Unbroken deadlifts in :15-:30.
- Strict toes-to-bars in :30-:60 and 1-3 sets.
- Disguised heavy deadlift day where the first starting weight should be heavy (~80% of 1-rep max); increase load each round.
- Strict toes-to-bars are an opportunity to develop raw upper- and lower-body strength, while identifying any subtle joint weakness that can be disguised with the kip.
- Choose-your-own-intensity adventure.
Saturday: Something fun!
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. Therefore, keep showing up so you can be the best and fittest version of yourself! 😎
Member Perks 🤩
Being a member of CrossFit Lake Wylie has its perks! Here’s a look at all the discounts and benefits you get as part of our gym family.
- First, get 10% off at Thorne. You can grab anything from prenatal vitamins and probiotics to creatine, whey protein, health tests, and many other high-quality supplements.
- You can also save 30-40% on your CrossFit Lake Wylie membership by using HSA/FSA dollars to pay for it.
- Plus, get 10% off at Inov8 by using code CFLAKEWYLIE at checkout. They offer everything from barefoot training shoes and lifters to running shoes, including the F-Fly shoe—perfect for CrossFit with its lightweight feel and wide toe box.
- We also offer 20% off Saatva Luxury Mattresses. We personally sleep on the Saatva Classic Mattress, Plush Soft, and the difference in sleep quality has been huge. Better sleep. Better recovery.
- Another great benefit is 10% off a GOWOD Premium subscription. Just reach out to one of our coaches to receive your subscription link.
- If you need CFLKW apparel or other goodies check out our online store at crossfitlakewyliestore.com where you can order anytime!
- For recovery, enjoy $1 per minute massages with James Jones from Zenergy Massage Therapy ($60/60 mins or $90/90 mins). Simply show him your active membership in PushPress (click “Memberships” in the app) and let him know you’re part of CFLKW. Text (803) 526-3550 or book your appointment here.
- You can also save money and help our community grow through our Referral Program. Thank you for spreading the word!
- Finally, check in at least 16 times a month (12 for Masters) to make it into our Committed Club. Each month, your name goes in the drawing for a prize when you hit your check-ins.
Could You Be Our Next Coach?
Some of the best coaches in CrossFit didn’t start behind a whiteboard — they started exactly where you are right now. As a member.
You already know what it feels like to walk through our doors for the first time. You know what it means to hit a goal you didn’t think was possible. You know this community. That’s something you can’t teach — and it’s exactly what makes a great coach.
If you’ve ever thought about coaching, we want you to think about it a little more seriously.
We believe the best coaches come from within our community, and we have the onboarding program to back that up. We will teach you how to coach. What we’re looking for is someone who genuinely cares about people, shows up for their teammates, is open to learning, and wants to keep growing.
The one thing you’ll need to make it official is your CrossFit Level 1 certification — and we can point you in the right direction on that too.
If this is stirring something in you, don’t talk yourself out of it. Reach out and let’s have a conversation!
We’d love to see what you’re made of — on both sides of the whiteboard.
Reach out to me (Alie) at 📩 info@crossfitlakewylie.com 😊
“As iron sharpens iron, so one person sharpens another.” — Proverbs 27:17
