June 2019 Athlete of the Month – Rahul Rathan

Meet Rahul, our June 2019 Athlete of the Month!

Rahul has been a member of RISE Charlotte for 6 1/2 months now and he is quite literally in the process of changing his life!  Rahul has had diabetes and taken insulin for several years now, but he was ready to make a change!  He joined and hasn’t looked back.  In just 6 months time, he’s down several pounds, inches, and pant sizes and has consistently lowered his blood sugars!!  He is working to get off insulin and has made great strides to do so!

Rahul, you are setting an amazing example for your family, your kids, and everyone who meets you!  You show us what is possible with some hard work and discipline!  Congratulations on all you’ve achieved so far and keep up the great work!  The best is yet to come!

Read a little more about Rahul below.

Rahul’s Athlete Profile

  1. Tell us about yourself in a few sentences.  I was an athlete during my school and college days, but that was 15 years ago. Since then I tried to get into a routine workout program but couldn’t get much success. But thankfully, I found it with RISE.
  2. What do you hope to achieve through RISE?  I want to get my blood sugars under control and lower my BMI.
  3. What is your favorite RISE exercise?  I like the 1:05 min intervals because you get a full 25 seconds to chill out right after. I have a love-hate relationship with burpees.
  4. What RISE exercise do you least like?  Skipping rope
  5. What would you tell someone considering trying RISE?  The best part of RISE is that you are in and out in 45 minutes and easy to scale to make the workouts easier or harder for any level.

The Fuel Method Coaching Collective Winners!!!

We shared the exciting group results from our very first Small Group Nutrition Coaching Collective with The Fuel Method this past week – 9 athletes, 8 weeks, and a whopping 70 inches and 50.5 pounds lost!!!  Really incredible!  Mostly because each of these athletes was already a member of our gym and participating in workouts!  They weren’t new to exercise, to CrossFit or RISE, just learning how FUEL their bodies in order to achieve better performance, to find better balance, and to achieve their aesthetic goals!

Not everyone that works with Alex and The Fuel Method is looking to lose weight.  Sometimes its more about overall health, a healthy relationship with food, and sometimes the non-scale victories are an even bigger deal!!  So be sure to read up on our winners and all their successes!

Today, we highlight our top 3 winners!!!  Without further adieu…

In FIRST PLACE – CASSIE STECK

Weight: -5 lbs
Inches: -7.5 inches
Non-scale victories reported: improved sleep, increased energy levels, increased self-confidence, improved workouts and recovery, clothes fitting better, self-monitoring portion sizes / alcohol while on vacation, decreased cravings, paying closer attention to habits and triggers, paying attention to hunger/fullness cues, friends noticing, inspiring others too!
“I have tried fad diets and would lose some weight but it was never maintainable. I went into this challenge not expecting result right away but once I started working with Alex, it all became so easy! I feel satisfied throughout my day (and I can actually eat more than what I was having before!) and still eating all my normal foods with a few tweaks to make it healthier. I work nights and my energy level has been great, I’ve noticed a huge difference after my night shifts! My sleep has improved dramatically, I wake up feeling more rested. After 5 years of Crossfit, I feel stronger in my workouts and that I’m recovering better. This is definitely something I can see myself doing long-term!!!”

SECOND PLACE – ELIZABETH PATTERSON

Weight: -10 lbs
Inches: -12 inches
Non-scale victories reported: improved energy levels and strength in the gym, decreased cravings, self-control / self-monitoring, paying closer attention to triggers and healthy/unhealthy habits, paying closer attention to hunger/fullness cues

THIRD PLACE – KIM DEJESUS

Weight: -8.5 lbs
Inches: -7.5 inches

Congratulations to our top 3 winners and to all those that participated!!  We’re excited for you to achieve all your goals, in and outside the gym, and to support you on your journey to a better relationship with food!

Our next small group nutrition coaching collective will begin Monday, July 15th.  If you’re interested in participating, be sure to let us know!  More details to come on info sessions and how to get signed up!  Here’s to fueling our bodies and enjoying this thing called LIFE!

A Look Ahead : Programming Week of 06/17

Have you RSVP’d to our 6 Year Anniversary Pool Party yet!?  The Blounts are so graciously hosting us at their pool, Saturday, June 29th starting at 4pm.  New Wrap Order will be there, selling some delish food, CFP will provide some beverages and dessert, and fun will be had by the whole (fit) family!  Just be sure to RSVP to our event in our private FB page.  And if you’re not part of group, let us know so we can add you!!

The results are in!!  We will be announcing our Small Group Nutrition Coaching Collective winner this week!  In about 8 weeks time, the 9 participants who worked with The Fuel Method collectively lost almost 70 inches and 50.5 pounds!!!  What!?!?  This is SO amazing because these were all members of our gym.  They already had the exercise part down, they come in consistently and get their workouts done.  But now, they took charge of their nutrition, were fueling their bodies, and the successes followed.  We can’t wait to highlight our winner, the runners up, and all the successes and takeaways that had nothing to do with the scale!!  So stay tuned!

We will be launching our next Small Group Nutrition Coaching Collective in 4 short weeks, on Monday July 15th!!!  More details to come, including dates for info sessions, and steps to get signed up with Alex and The Fuel Method.

If you ordered meals with Fit Fresh Kitchen last week, they are ready for pickup starting first thing tomorrow morning!  Remember, you can order every Monday-Thursday at 1pm for pickup the following Monday.  Make your life/meal planning/meal prep a little easier and grab a few meals for sure!!  Your taste buds will be very pleased!

Here’s your look ahead…

Monday – Snatches are the name of the game!  Some snatch lift off + hang snatch work up first.  Then a 10 minute AMRAP of rowing (rx+ biking) and, you guessed it, more snatches!

Tuesday – Some accessory work up first of single leg RDLs and snow angels.  Afterwards, 12 minutes of bar muscle ups, single arm dumbbell hang power cleans, and goblet reverse lunges!

Wednesday – Conditioning day….some interval work of running, wallballs, pull-ups & burpee box jump overs.

Thursday – Shoulder press for our strength training.  Then, some intervals of biking, push-ups, and rowing!

Friday – Clean and jerks!  Working up to a heavy rep for the day.  After, a few more clean and jerks…about 30 squat clean and jerks…for time!

Saturday – Partner WOD Saturday in full effect!  Come get sweaty!

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Feel the burn!  45 sec on/15 sec off

Tuesday – Strength day!!

Wednesday – EMOM Wednesday!!  Rowing, skiiing, and sprinting!

Thursday – Strength day!!

Friday – Functional Fitness Friday – 1:05 on/25 sec off

Saturday – Spartan-ish training – 1:30 on/20 sec off

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 05/27

What a crew!!  Almost 70 people showed up and out this Memorial Day to take part of the Hero WOD Murph with us!  Y’all spent your morning on your day off enduring a tough workout in memory of Lt. Michael Murphy and in the memory of all of the fallen.  Such an honor to workout along side of you, to enjoy the freedoms earned by those who made the ultimate sacrifice, to sweat it out together as we remember!!  Thanks to everyone who came out today!!!

It’s a short week thanks to our 3 day Memorial Day Weekend.  And it looks like the 90 degree weather is here to stay, so stay hydrated people!  Stay tuned this week for announcements about our Summer CrossFit Kids classes, our 6 Year Anniversary Party, and the results of our Nutrition Coaching Collective!!

Here’s your look ahead…

Tuesday – Shoulder Press today!  Working through some percentages up to doubles.  Afterwards, a 20 min AMRAP of devil’s presses, strict hspu, and burpees with some built in rest after each round!

Wednesday – Lace up the tennis shoes…3 rounds of an 800m run, dumbbell clusters, and t2b…oh my!

Thursday – Barbell bridge work and some banded accessory work to start out.  Then, 10 mins of double unders + dumbbell snatches & overhead lunges.

Friday – Working overhead…tall jerks, push jerks and split jerks.  After, some intervals of dumbbell box stepovers, strict hspu, HR push-ups and strict pull-ups.

Saturday – A fun partner WOD awaits…let’s just say wear your long socks and be ready for some rope climbs!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead

Tuesday – Strength Day!!  A little Murph recovery for you!

Wednesday – Aerobic Interval – 1:20 on/30 sec off

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – Strength Day!!

See you at the box!

April 2019 Athlete of the Month – David Perkins!!!

Meet our April 2019 Athlete of the Month – Dave Perkins!!!

Dave has been a member of CFP & RISE for almost 15 months now!  He is a busy husband and proud dad of twin girls now in college.  Dave has come so far in his time with us.  He first joined wanting to get healthier and in better shape, and I would say he has definitely accomplished both!  He has shed some body fat, added lean muscle, and keeps improving month after month on those lifts and metcons!

Dave trains smart and has made sure to check his ego at the door.  He’s focused on form and has continued to get stronger, most recently PRing his snatch at our Battle of the Ages competition!  Dave has an encouraging word every time you see him and never leaves without a few fist bumps after the WOD.  We’re so thankful to have you as part of our community at CFP, Dave!

Keep up the great work, the best is yet to come!  Read more about Dave below…

  1. Tell us about yourself in a few sentences.  Raised in a military family so moved around a bit but grew up primarily in FL – proud to say there are no “Florida Man” stories about me.  In May, my wife and I celebrate our 25th anniversary; we are the proud parents of twin girls who currently attend Furman University.  Love to laugh and watch sports – my favorites are the Florida Gators, Miami Dolphins and the USA in any, and all, international competitions.
  2. What do you hope to achieve through CrossFit?  In 2020, I will turn 50 so I’m hoping CF will help me develop the physical foundation to actively enjoy the later years of my life.  After a year, I’ve already seen improvements with my physique, knees and back.  I’m now able to play golf without needing a day to recover from knee and back soreness and have started an annual surf trip with friends down in FL (I can’t guarantee there may not be future “Florida Man” stories resulting from these trips).
  3. What is your favorite CF exercise?  The Power Clean but I really enjoy the creativity of the holiday-themed metcons – I especially enjoyed the 12-days of Christmas and the recent Easter-themed metcon with my CFP class.
  4. What CF exercise do you least like?  The Burpee, especially the burpee over bar.  It’s crazy that I have no problems with the 24-inch box overs but get so tired “jumping” over a 6-inch bar after doing a burpee; I say “jump” but it’s more like a skip…ugh.
  5. What would you tell someone considering trying CFP?  Honestly, I don’t think I can fully articulate what this box means to me.  It’s so much more than just a gym; I know this is a cliché but it truly feels like family.  The coaches are personable, super attentive, offer suggestions to improve technique and provide scaling options to help members dealing with ailments or who can’t complete the workouts as prescribed.  The coaches and members are so welcoming to new members and are full of encouragement – everyone truly wants to see you succeed in achieving your personal goals.  I can’t tell you how many workouts I’ve been proud to complete but know that I wouldn’t have gotten through it without hearing a word of encouragement from someone when I was at the brink.  As if this type of environment wasn’t enough, a brewery will soon be opening right next door; looking forward to some future post-workout “cooldowns” there.

March Athlete of the Month – Emily Parker

It may be April 2nd, but we still owe a huge congrats to our March Athlete of the Month, Emily Parker!!!

Emily has been a member of CrossFit Pineville for just over a year, but she’s been doing CrossFit for much longer, about 6 years actually!  She and her husband Joe joined the gym once they moved to Charlotte and we love having them at CFP!!  They like to switch it up between the early AM and the evening classes, so tell Emily congrats next time you see her 🙂

You would think after 6 years of CrossFit, your progress would slow, but Emily proves that wrong!  Just this year in the Open, Emily got her first bar muscle ups and her first strict handstand push-ups!!!  The whole gym erupted in cheers for her first bar muscle up, it was a really cool moment!  Emily has become a regular in CrossFit competitions (as seen above) and continues to get stronger and more fit with each passing month.

Excited for you Emily, keep up the awesome work!  The best is yet to come!!

Emily’s Athlete Profile

1. Tell us about yourself in a few sentences.  My husband Joe and I started at CFP in January 2018 after moving to Charlotte. I’ve been doing CrossFit for about 6 years. We have two dogs; Layla a Mutt and Quincy a Pekapoo. I’m a User Experience Designer at RedVentures. 
2. What do you hope to achieve through CrossFit?  I do CrossFit for general health and fitness. I’ve always been active in something – cheerleading growing up, then group fitness in college. CrossFit is the only activity that has kept me physically and mentally challenged. 
3. What is your favorite CF exercise?  Snatch
4. What CF exercise do you least like?  Running
5. What would you tell someone considering trying CFP?  Give it a chance! I was intimidated by CrossFit before I started, but it’s the most welcoming gym environment I’ve ever been a part of. The coaches of CFP will ensure that you’re safe, modifying the right exercises and challenged. The community is always there to cheer you on and encourage you. 

A Look Ahead : Programming Week of 03/25

What a good looking crew!  Thanks to all those who came out for our Friday Night Lights Open celebration!!  19.5 was killer and you all crushed it!!!  Now back to our regularly scheduled programming (thank goodness 😉 )

In case you missed it, we are super excited to announce our partnership with Alex Bladek and The Fuel Method!!  CFP and RISE were looking for a way to offer our athletes proper nutrition coaching and felt we were coming up short.  Enter Alex!  She uses her background of sport psychology and counseling to effectively coach her clients on changing eating habits for the better and help them create lasting change in order to fuel themselves for health, wellness, and life!

We’re kicking off our partnership with The Fuel Method by launching a Small Group Nutrition Coaching Collective!  Our Collective starts Monday, April 8th and will run for 8 weeks.  Alex will be working with this small group providing intensive nutrition coaching!  She’ll only be taking on 10 clients for this Collective, so if you’re looking to make a change, tired of not seeing the results you’ve been wanting in the gym, or struggling with what and how to eat…this is for you!!!  And yes, there will be some fun perks and prizes involved!  More details to come tomorrow!

And finally, we’re 3 weeks away from Battle of the Ages!!!  We are looking for our last 2 judges!  If you are available to help out, sign up here ASAP!  It’s going to be an EPIC day, we cannot wait!!!

Here’s your look ahead…

Monday – Back squat day!  Who’s looking for a gold star today?  We’re getting heavy!  Then, a little chipper of cardio and barbell, fun times!

Tuesday – Starting off with some push press today, working up to a heavy single.  After, an AMRAP of some strict hspu, strict pull-ups and some pistols.  All the shoulders!

Wednesday – Today we snatch!  Working up to a 1 rep max for the day, then using 75-80% of today’s 1 rep for an alternating EMOM of rowing and snatches!

Thursday – Some gymnastic accessory work up first, then a scary looking couplet of running and devil’s press!

Friday – Overhead squats today!!  Then, grab some dumbbells for overhead lunges and front squats!

Saturday – Partner WODs are back!!  Grab a friend and come get sweaty 🙂

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Shoulders & Cardio – 45 sec on/15 sec off

Tuesday – All of the things 😉 – 1:20 on/30 sec off

Wednesday – Strength Day!!  Shoulder focus!

Thursday – Tabata!  20 sec on/10 sec off – alllll the rounds!

Friday – Legs & Core!  45 sec on/15 sec off!

Saturday – Glycolytic interval – 1:05 on/25 sec off

Calling it now, it’s going to be an awesome week!  As always, we’ll see you at the box!

Announcing : CFP/RISE Partnership with The Fuel Method

At CrossFit Pineville and RISE Charlotte, we strive to offer the very best service!  We specialize in group fitness, offer programs for all ages and fitness levels, and two different training programs: CrossFit methodology as well as high intensity interval training.  We aim to please each individual athlete and offer add on programming, individual program design, and personal training.  We offer specialty classes and skill classes.  We also have a Physical Therapist in house, Dr. Amy Bullock of Fortress Physical Therapy, to offer support for your musculoskeletal system and help you train smart and pain free.

The area we truly have felt we are lacking : Nutrition.  Our coaches have a great knowledge of nutrition, however none specialize in this area, nor have extensive training in it.  We can discuss the topic with our athletes, make recommendations on small changes they can make in regards to food choices and habits, recommend supplements, etc.  However, we haven’t been able to provide the one on one nutrition coaching that many athletes are looking for and need.

Enter Alex Bladek and The Fuel Method.

Brandon and Michelle actually met Alex a few years ago through Brandon’s best friend, Paul.  Paul has a CrossFit gym in Michigan where (small world!) Alex would train when visiting home.  After circumstances changed, Alex and her fiance Hannes became members of CrossFit Pineville last year and thus began a conversation of how we can better serve you, our members!

A little more about Alex and The Fuel Method : Alex has her Masters in Counseling with a specialization in sport and health psychology.  She has completed her Precision Nutrition Level 1 certification and is also a CrossFit Level 1 Trainer.  Alex grew up an athlete, but once she stopped playing organized sports, unhealthy habits started to emerge and the weight started to creep on.  At the end of her senior year of college, she decided to make a change not only for her health, but her self-confidence as well.  She started taking control of her fitness and diet again.  It took years for her to discover something that was not restrictive and could be maintained long-term.

Through her school studies, working with mentors, and studying the field, she developed The Fuel Method.  Using The Fuel Method, Alex aims to assist others in navigating through the excess of information so they can achieve and maintain their goals!  The Fuel Method is a habit-based approach to health and nutrition, tailored to the individual, counseling you to a healthy relationship with food.  The Fuel Method takes all aspects of YOU into account – from your lifestyle to your food preferences to your body type, it all plays a role in achieving your goals.  The Fuel Method provides one-on-one accountability and guidance, goal setting, newsletters loaded with recipes, resources and tips, progress metrics (like measurements and weekly check-ins) and access to an ‘Active Members’ Facebook group.  After working with Alex and The Fuel Method, you will walk away with the tools, skills and knowledge to fuel your body and mind, for life!

We are so excited to partner with Alex and looking forward to all she will bring to the table!  If you are interested in a consult with Alex, don’t hesitate, contact her ASAP!  We are working with Alex to plan a nutrition challenge open to any CFP or RISE athletes starting in just a few weeks!  Details are being finalized now, so stay tuned for more info!!!

Welcome Alex and The Fuel Method to CFP and RISE!!

February 2019 Athlete of the Month : Sherine Hathout

Meet our February 2019 Athlete of the Month – Sherine Hathout!!

Sherine just celebrated her one year anniversary at our gym back in January!  She’s a busy mom of two and was looking for a little more guidance in her workouts.  As long as she’s in the country, you can almost guarantee Sherine will be coming in for her mid-morning workout!  She does a little of both CrossFit and RISE, but lately has found her stride in our RISE HIIT classes.  She is always up for a challenge and strives to work the whole interval, giving it all she’s got.

Sherine, that hard work is paying off!  Keep it up, the best is yet to come!  Read a little more about Sherine below…

1. Tell us about yourself in a few sentences.  I am an architect who is now a stay at home mom. I’ve lived on every continent except for Australia and I love to travel.

2. What do you hope to achieve through RISE? I love fast pace and challenging workouts. RISE is all of that and more! I want to build muscle, improve my fitness and endurance and I’d also like to look good too:)

3. What is your favorite exercise? If I have to pick just one I would have to say….BURPEES!

4. What exercise do you least like? Any run over 400m

5. What would you tell someone considering trying CFP/RISE? DO IT! I have never had as much fun working out. The coaches are the BEST! I truly love coming in every day, and I feel lucky to be surrounded by so many wonderful people that encourage and motivate each other. I feel more energetic, stronger and overall the best I’ve ever felt.

It’s Open Season!!!

The 2019 CrossFit Games Open Season is here!!!  Join us this year for the CFP Open Team Challenge as we participate in 5 weeks of fun, community, anticipation, adrenaline, pain, PRs, new bests, did I mention fun!?

Wondering what the Open is?  In short, it’s one way to earn a ticket to the CrossFit Games!  Although most of us probably aren’t Games bound, it’s still fun to participate and compete each year.  CrossFit will release a workout each week starting Thursday, Feb. 21.  You have until Monday to complete the workout (either RX or Scaled) and submit your score.  You can officially sign up at games.crossfit.com.

The top in the world get invited to the Games.  You can see how you stack up against them, those in your state, your profession, yourself in years past, others in the gym, your age division, etc.  And this year, we’ll be competing as Teams to earn your names hung on a banner as the 2019 CFP Open Team Champions along with bragging rights around the gym for a whole year!!  Here are all the details…

CFP Open Team Challenge

  • Buy a CFP 2019 Open T-shirt to be on a team!  (Sign ups will be at the gym tomorrow and the order will be placed 2/11!)
  • Team Captains (some of your coaches!) will draft players of everyone that signs up (we will make sure teams have a mix of all fitness levels and abilities!).
  • Each week, each person can earn 4 potential points for their team:
    1 for completing the WOD
    1 for doing it RX
    1 for checkin/posting a picture on social media
    1 for a PR or first… like first pull-up or muscle up, etc
  • At the end of the week, the teams will be ranked 1 to however many teams we have like a competition (first place gets 1 pt, second gets 2 etc…)
  • After the five weeks, the team with the lowest number of points wins an Open Banner with all their names to hang in the gym for a year!!!
  • We will run the Open WODs on Saturday’s except for the final week, Friday, March 22nd, when we will hold Friday Night Lights!!  Stay tuned for more details to come.
  • If you need to complete the Open WOD other than Saturday’s, just let us know.  We’ll make sure you get it done!

So join us for some fun and a little friendly competition!!  We can’t wait!