August 2019 Athlete of the Month – Linda Pagano!!

Meet our August 2019 Athlete of the Month…Linda!!

Linda joined RISE back in June of 2017.  Two years later, now in her early 50s, and she’s the fittest she’s ever been!  Linda is totally goals!!  She is certainly getting better with age and it shows!  She has been so consistent over the past 2 years and it’s paying off, for sure.  You can always find Linda out on the weekends going for bike rides, yoga at local breweries, or volunteering for her favorite organizations!

She comes in each day with a can do, ready to go attitude!  And she can definitely crush some burpees!  Linda, we are so proud of you!!!  Keep up all the great work, the best is yet to come!

Read more about Linda below…

1. Tell us about yourself in a few sentences.  I’m originally from Upstate NY, and have been in Charlotte for 20 years. I am 100% Italian and love to eat, Mexican and sushi are probably my favorite. Some of my hobbies are Carolina Panthers Football, live music, volunteering and now…. coming to RISE, lol.

2. What do you hope to achieve through RISE?  When I first joined RISE over 2 years ago, I was getting ready to go to Aruba for my 50th B-day and like everyone else…was looking to lose a few pounds. Since then, I have lost close to 20 lbs. and am probably in the best shape I have ever been in. Now it’s all about maintaining the level of fitness that RISE has helped me achieve over these past couple years.

3. What is your favorite RISE exercise?  That is hard to say…..I pretty much like them all, even the dreaded burpees!! DB snatch, wall balls and kettle ball swings are probably my top 3.

4. What RISE exercise do you least like?  If I have to pick a least favorite exercise, I guess it would be the Ski Erg–seems boring to me compared to everything else.

5. What would you tell someone considering trying RISE?  I would tell them to give it a shot. When I started, I figured I would stop coming after my 3 month trial period was over and my Aruba trip was complete. Now, it’s second nature for me to make sure I get a workout in almost every day. The variety of programming is one of the things I like best about RISE. I never get bored, always something different every class. I am not one of those that can do it on my own and the trainers at RISE have been great motivators. They are one of the other things that I like best about RISE. They are always attentive to ensure proper technique, offer good options to modify when needed, and are all around awesome people. A great, friendly atmosphere is an added benefit at CrossFit Pineville/RISE too!!

A Look Ahead : Programming Week of 08/05

Happy Sunday!  Who’s ready for a new week ahead!?  Monday’s aren’t scary…they’re simply an opportunity to start fresh, a clean slate, a new week, lots of promise, and a chance to work on those goals!  Whether you think you can or you think you can’t, it all starts between your ears.  So start speaking positivity over your week!!

Brandon and I are in the middle of moving and I need to share one thing that has saved our butts this past week (and will continue to do so this week as we finally move)…our Fit Fresh Kitchen meals!!!  Meal prep time is slim in between packing and it’s super hard to meal prep once you’ve packed away your kitchen!!  We roasted broccoli and fries on plain tin foil tonight because all the pans are packed away!  LOL…Brandon will pick up our meals from the gym Monday morning and that will probably be our lunch and dinner for the next days (again!) as we finally get moved!  So thank goodness for yummy meals that fit our macros, are delish, and EASY!

Order as little as one meal or 20+ meals each week by Thursday at 1pm and have them delivered straight to CFP the following Monday!  Sometimes, you just need to press the easy button and Fit Fresh Kitchen is worth it!

Here’s your look ahead…

Monday – Back squat day!!  Sets of 8 may set your legs on fire!  Then, a fun triplet of thrusters, burpees and chest to bar pull-ups.  Happy Monday!

Tuesday – All the push presses this Tuesday!  First up, building to a heavy 2 rep.  After, a little chipper of running, push presses and running.

Wednesday – Starting off with some accessory work…some single leg deadlifts, barbell glute bridges, and reverse snow angels.  Afterwards, 12 minutes of bar muscle ups, dumbbell hang clean and jerks, and goblet squats.

Thursday – Today we’ll metcon first…doubles, t2b, and kb swings!  We’ll finish off with some midline conditioning…ring rows, plank work, and hollow holds!

Friday – Long metcon Friday.  All the gymnastic work, scale as needed!

Saturday – Partner WOD Saturday!  Grab a friend and let’s get sweaty!

Sunday – Just a reminder, open gym is now from 11am – 12 pm and Oly starts at 12 noon!

RISE Look Ahead

Monday – Strength Day!!  Shoulder focus!

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

Wednesday – Spartanish Training – 40 sec on/20 sec off

Thursday – AMRAP kind of day 😉

Friday – Strength day!  Legs & core, baby!

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

What goals are you working towards this week!?  We’ll see you at the box!

July 2019 Athlete of the Month – Mark Houston

Meet our July 2019 Athlete of the Month – Mark Houston!!

Mark joined CFP just 6 months ago after he moved here from Florida!  He regularly attends our evening classes after work and is making huge strides in all areas of his fitness, health and wellness!  Mark grew up playing baseball, but since graduating was looking for something to give him that competitive edge.  He has definitely found it at CrossFit!  Mark is regularly putting up PR’s, getting stronger, and even completed his first competition recently!

Mark also knew that his nutrition wasn’t exactly on point.  He started working with The Fuel Method at the beginning of June and is down 15 lbs in just 8 week’s time, his body composition is changing, and he feels amazing in and out the gym!

We’re so excited for you Mark!!!  Keep up the great work, we know the best is yet to come!  Read more about Mark below…

1. Tell us about yourself in a few sentences.  I’m a Florida native and just moved to Charlotte in the past 8 months. Growing up I was always playing baseball from the time I was two years old until I graduated high school. Ever since then I’ve been itching to find a new sport to be passionate about. I found CrossFit about 6 months ago and I’ve drank the cool-aid. CrossFit is changing my life in the best possible way.

2. What do you hope to achieve through CrossFit?  I hope to achieve a new level of fitness that I never thought was possible for myself.

3. What is your favorite CrossFit exercise?  My favorite CrossFit exercise at this time has to be T2B. This is something I’ve achieved recently and am eager to do any WOD that incorporates it.

4. What CrossFit exercise do you least like?  Least favorite is definitely burpees. I think I can speak for a lot of people on this one.

5. What would you tell someone considering trying CrossFit?  I would tell them to just jump in and go for it. When I was considering CrossFit I was super intimidated by it and had thought about participating for over a year. When I finally had the courage to go, I realized that it is built for everyone, regardless of your fitness level. Also, there’s nothing like the bond you create with your fellow CrossFitters. We come from different backgrounds and interests, but CrossFit brings you together as a family.

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 06/10

SO many exciting announcements coming up!!!  Ok, actually, just 2 major announcements…but they’re both SUPER exciting!!  So check them out…

First up, our fABtastic – Core & Buns class begins this Wednesday at 5:30pm!!!  That’s right, we’re adding a fun 30 minute burn session to target those problem areas – those abs and that booty – to our roster!  Alex Bladek will be our fearless booty-ful leader and will help us chisel out some more defined abs, develop an overall stronger core, and a better butt!  This class is of course included in your membership and open to all CF and RISE members, so meet us on the turf.  Due to space, we are capping the class at 12 people.  So if you’re planning to come, sign in ASAP!  And if you love the class and there seems to be some demand, we will look into adding more class times 🙂

Second, you may be wondering what the new fridge is for over by the couches?!?  Well wonder no more, starting next Monday, June 17th, you can pick up your Fit Fresh Kitchen meals right at CFP!!!  We are so excited to be a pick up location for Fit Fresh Kitchen meal prep service!  Their food is so delicious, the best of all the meal prep services, in our opinion!  We hope that by being a pick up location we can help make life a little easier for YOU, our athletes!!  Fit Fresh Kitchen offers 25 meals with 70 customization options each week (all the macros listed out, can be low carb, gluten free, extra protein, etc) and always comes fresh, not frozen.  They can take away a little bit of the stress of meal planning, grocery shopping, prepping, etc. and keep you on track and eating healthy all week long!  We are now live on their website which means you can place an order for your meals each week (Monday – Thursday at 1pm), select CFP as your pick up location, and get your meals the following Monday!  Can’t wait to get our meals starting next week!

That’s it for all the exciting announcements, unless you forgot that CrossFit Kids starts back this week!!  Still enrolling (especially Big Kids!), so check out all the details here!  And did you hear about our 6 year anniversary pool party at the Blount’s!!  Mark your calendar for Saturday, June 29th and be sure to RSVP in our private FB page!  Ok, that’s really it for the announcements, I promise.

Here’s your look ahead…

Monday – Some barbell work to start the week out…barbell bridges and bent over row.  Then, a sprint chipper of deadlifts and running!

Tuesday – Today consists of a 30 minute alternating EMOM…biking, burpee box jump overs, chest to bar, front rack reverse lunges, and strict handstand pushups.  Sounds sweaty!

Wednesday – Bench press up first, working up throughs some percentages and finishing off with a burner set of 8.  Afterwards, 12 minutes of ring dips, push press, and burpees over the bar.  See ya triceps!

Thursday – A little hang clean + clean complex to start off, followed by 10 minutes of doubles, t2b, and power cleans.

Friday – Back squat day!  3 sets of 4 between 80 and 85%.  Then, 3 sets of biking, running and dumbbell overhead walking lunges every 8 minutes.

Saturday – Lots of burpees, rowing and ground to overhead, so grab a partner & come WOD with us!!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead 

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

Tuesday – Strength Day!!  All the shoulders!

Wednesday – It’s an EMOM kind of day…burpees kbs, hollow holds, biking, squats, and sprints!

Thursday – Spartanish Training – 40 sec on/20 sec off

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

Saturday – Strength Day!!

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!

A Look Ahead : Programming Week of 05/13

Happy Mother’s Day to all our CrossFit/RISE/Fit/Lifting Mamas!!!  There’s definitely not an abundance of free time, yet you MAKE time in your day to give yourself an hour at “the bar”, to prioritize your health and fitness, so you can be a better mom and pour back into those little ones (or used to be little ones!) that rely and count on you.  Cheers to you!!

We’re 2 weeks out from Murph & Mimosas!  Join us Memorial Day to complete Hero WOD Murph as we remember the fallen and enjoy our community with some brunch.  We just placed a new summer tank order!  If you didn’t get your order in, let Brandon or Michelle know so we can get a reorder in the works.

As summer approaches and our calendars and weekends fill up with graduation parties, BBQs, and other fun plans, don’t forget to schedule in your workouts.  Remember you are in charge of your calendar and in charge of how you feel!  Don’t let the warm weather be an excuse to over indulge, skip WODs, or eat garbage.  This is a lifestyle, so keep at it!

Here’s your look ahead…

Monday – Testing strict Diane first today!  Then, some accessory work of barbell hip bridges, banded pull apart, and L-sit holds.

Tuesday – Cardio Tuesday!  A longer metcon of running, DB work (s2oh and hang squat cleans), plus strict pull-ups and t2b!

Wednesday – Front squat day!! Working up to 90+%!  Afterwards, some rowing intervals!

Thursday – Going overhead with some split jerk singles!  Then we finish off with 8 mins of doubles, lateral burpees over the bar, and ground to overhead.

Friday – Another girl WOD!  Today we have Jackie (rowing, thrusters & pull-ups)!  We’ll close out the week with some KB Bulgarian split squats and strict hspu work.

Saturday – A fun partner chipper awaits!!  Grab a buddy and let’s get sweaty!

Sunday Oly with Becca is on in full force!  Let’s get our lift on!

RISE Look Ahead 

Monday – Never skip leg day!!  1:05 on/25 sec off

Tuesday – Strength Day!!

Wednesday – 20 min EMOM today of goblet squats, wallballs, wreck bag carries, and bike cals!

Thursday – Spartan-ish training – 40 sec on/20 sec off

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

Saturday – Strength Day!!

As always, we’ll 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.