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 04/01

Happy Birthday (tomorrow!) to the one and only, hard working, WOD crushin’, most enthusiastic woo-girl, Coach Jen!!!  And as this picture predicts, there just might be thrusters to celebrate her birthday 😉

Body Fat Test of NC will be back at CFP/RISE this weekend!!!  (Saturday April 6th!)  Their mobile unit has a hydrostatic tank and is considered the most accurate of all body fat testing methods!  If you’ve never had your body fat tested, this weekend is the perfect time to get your baseline.  Especially right before we start our Small Group Nutrition Coaching Collective with The Fuel Method!  For those of you who have tested, now is your chance to retest and see where you are headed into this next season!  Follow this link to secure your spot this coming weekend!

We’re 2 weeks away from Battle of the Ages!!!  Just a reminder, we will not have CrossFit or RISE classes Saturday morning, April 13th as we host 240 competing athletes, hundreds of spectators and amazing vendors.  We hope you’ll be out to support all our teams, volunteer or judge or keep the day running, and enjoy a great day of competition!

Here’s your look ahead…

Monday – This is not an April Fool’s joke…some deadlift work with some KBS practice in between.  Then, a spicy metcon starting off with a row buy-in, followed by 3 rounds of thrusters & pull-ups, ending with a run buy out!

Tuesday – It’s an EMOM kind of Tuesday!  Some conditioning mixed in with accessory work.

Wednesday – Testing that power clean today!  Working up to a heavy single.  After, a quick sprint of power cleans and chest to bar pull-ups (rx+ ring MU).

Thursday – Some push jerk work to start off today.  Working up through some percentages.  Then, a fun triplet of doubles, DB snatch, and strict HSPU.

Friday – Today we metcon first!  Strict Cindy, oh my!  Afterwards, a little accessory work.

Saturday – Come get a partner WOD in before or after your body fat testing!!

Sunday Oly with Becca – come lift this week!!  We will not have Oly the 14th following Battle of the Ages!

RISE Look Ahead

Monday – Spartanish – 40 sec on/20 sec off

Tuesday – Strength day!!  Core and Shoulder focus!

Wednesday – Functional Training – 1:20 on/30 sec off

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

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – Strength Day!!

Let’s make it a great week!  As always, we’ll see you at the box!

The Fuel Method + Small Group Coaching Collective

Ok, so by now you’ve heard about our exciting partnership with The Fuel Method in order to offer our athletes incredible nutrition coaching!  And hopefully you’ve heard about our Small Group Nutrition Coaching Collective that we’re launching in just a few weeks!  I know many of you are ready to get started, and some of you may still have questions.  So here are all the details…

More on The Fuel Method…

“First, we form habits. Then, they form us.”  Your habits, thoughts and actions shape who you are.  The Fuel Method helps you become aware of your current habits and provides education and guidance on how you can improve, adapt and grow beyond them to achieve who you want to become!

Also, this is habit-based… You will also learn how to fuel your body for your goals, how to meal prep like a champ, what the deal is with current fads (like does celery juice actually cure all the things?) and so much more!

Small Group Coaching Collective

  • Mon April 8 – Sunday Jun 2 – 8 week commitment
  • 8 week individual and group nutrition coaching with Alex
  • Focus on changing and adapting old habits and adding new habits to create maintainable and sustainable long term change!
  • Private group page to share info, recipes, etc
  • Daily newsletters to provide guidance, recipes, tips, and education to learn how to fuel your body and mind to thrive!
  • Weekly Check-Ins
  • Weekly Challenges
  • Prizes!!!  Did someone say Lululemon?  What about an additional month of nutrition coaching?

If you’re on the fence or wondering if this could be for you, just think…where could you be sitting in 8 weeks if you decide to join?  At the end of this first 8 week cycle it will be June and warm weather will be here to stay.  You could be feeling more confident in your skin, in your clothes, in your bathing suit!  You could be feeling less guilt when eating your favorite foods and more equipped to tackle those summer BBQs!  You could be hitting the goals in the gym that seemed like they just weren’t going to happen despite your constant training!

Alex will be working with you 1-on-1 and using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  Macros, food journal, intermittent fasting, paleo, vegetarian, etc.  No two people are the same, no two bodies are alike, and no one fueling method fits all.

It’s not about giving up your favorite foods, it’s not about overhauling your diet or never eating out again.  It’s about building habits that will create lasting results.

If you’re ready to get signed up, let us know!  Alex is setting up consults this week and next with athletes that want to join!  If not now… when?

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!!

A Look Ahead : Programming Week of 10/15

Find a gym friend who pushes you to go a little harder!  We had SO much fun this past Friday night at our Sweat Social with Middle James Brewing!  The workout was fun, the beer was amazing, and the community was even better!  We’re excited for our neighbors to open & look forward to our next Sweat Social 🙂

This weekend marks halfway through our nutrition challenge!  We’re pumped with everyone’s progress and can’t wait to see where everyone is in another month.  If you’re still looking for some nutrition guidance, join Coach Michelle and friends this coming Saturday at 2pm at the box for a Healthy Happy Hour!!  Come learn about the nutrition that has fueled Michelle through her recent pregnancy and now in her postpartum journey, the same nutrition that keeps Brandon working harder and longer in the gym, and how it can fit into your life to help you achieve your goals!

Here’s your look ahead…

Monday – We’re starting off with some snatches from each position.  Then, a fun chipper – rowing, t2b & snatches!  Let’s go, Monday!

Tuesday – Back squat day!  Heavy double, working up to a 2 rep max.  Afterwards, 3 rounds of doubles, thrusters, and burpee box jump overs.

Wednesday – Working on that unglamorous gymnastics accessory work – getting upside some, false grip ring rows or ring pull-ups, and ring dips.  Our metcon is some intervals of rowing (rx+ biking) + handstand pushups with some built in rest.

Thursday –  It’s a long metcon kind of day.  Lace up your running shoes for some running, push-ups, wallballs & strict pull-ups.

Friday – Grab your favorite barbell!  We’ll metcon first – 5 round of power cleans, shoulder to overhead and back rack lunges.  Then we finish with some accessory work!

Saturday – rowing, db hang power cleans and pull-ups make up this week’s partner WOD!  Grab a friend and meet us there!!  And don’t forget…Healthy Happy Hour at 2 today!

Sunday Oly with Becca is on!  Come get your lift on!

RISE Look Ahead

Monday – Legs & core!  Glycolytic Interval – 45 sec on/15 sec off

Tuesday – Strength Day!!

Wednesday – Legs & core round 2!  Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish training!  30 sec on/ 20 sec off

Friday – Strength day!!  Working that back side and posterior chain!

Saturday – Aerobic Interval – Max Effort day!  1:20 on/30 sec

Stay consistent and keep up the good work!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/03

Hope you didn’t labor too hard this labor day!  We had a busy, sweaty class this morning and expect more of the same all week 😉  So many of you opted in to the Body Fat Testing this past weekend!  How cool was that experience?  Mark and Yevette were so impressed with how our gym tested overall!  With continued hard work and the upcoming Nutrition Challenge, we can’t wait to see the improvements when they come back for round 2 of testing in December!  So stay tuned for dates!

If you didn’t like your body fat results, if you’re feeling stuck in the gym, if you want to take your performance up to the next level, lose weight, build more muscle, or just need more accountability, we hope you can make it to an info session about our upcoming Nutrition Challenge this week!  Sessions are Wednesday night at 7:30pm and Saturday morning at 10:30.  Doesn’t matter your goal, I feel certain we can help you achieve it!!  Let Coach Michelle know if you can’t make it we’ll get info over to you this week!

Here’s your look ahead…

Tuesday – Back squat day!  Tempo back squats that is.  Then a variation of Fran, so good times all around!!

Wednesday – Time to grind…4 movements every 90 seconds for 30 mins!  Biking, burpee box jump overs, running, and overhead dumbbell walking lunges.

Thursday – Lots of accessory work to begin!  Then an AMRAP of doubles, swings, and pistols!

Friday – All the shoulders today!  First shoulder press, then 3 rounds of running, t2b and strict hspu.

Saturday – Partner WOD fun!  Grab a friends and come ready to work!

Sunday Oly with Becca!  Come get your lift on!

RISE Look Ahead

Tuesday – Functional Fitness Aerobic Interval – 1:20 on/30 sec off

Wednesday – Strength Day!!  Legs & Core!

Thursday – Tabata!  20 sec on/10 sec off

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

Saturday – All the shoulders!  Aerobic Interval – 1:05 on/25 sec off

Happy September!  As always, we’ll see you at the box!

CFP/RISE Fall 2018 Nutrition Challenge

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our 8 Week Fall 2018 Nutrition Challenge starts Monday, September 17th!!! Coaches Michelle, Amy & Sarah are excited to head this up and share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

These 3 ladies have been working on their nutrition to achieve their own goals and are absolutely confident that they can help you do the same over our 8 week Fall Nutrition Challenge!!

Here are all the details you need to know to join the Fall Nutrition Challenge:

  • It is highly encouraged (but totally optional!) to sign up for the most accurate body fat testing, coming to CFP/RISE NEXT SAT, SEPT 1st!!!  See all the details here and follow this link to get signed up!
  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • The challenge will run from Mon, Sept 17th through Sun, Nov 11th setting you up for a successful Holiday season!
  • We will have 2 informational sessions the first week of September!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Wed 9/5 at 7:30pm & Sat 9/8 at 10:30am  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • You will be assigned a coach – either Michelle, Amy or Sarah – who will guide you the entire challenge & who you will check in with weekly.
  • You will take measurements pre & post challenge to track your progress including your weight, body measurements as well as 2 benchmark workouts!
  • You will complete your pre measurements, metcon and weight lift by Mon, Sept 17th.  Post measurements and retesting of the metcon & wight lift must be completed by Sun, Nov. 18th.
  • You will take progress photos throughout the challenge and share them with your coach.
  • There are AWESOME prizes up for grabs!!!  Make it to an info session to learn what sweet prizes you could win!
  • A buy in is required to be eligible for prizes.

We are SO excited to see you guys take control of fueling your bodies and all the amazing results you’ll get out of it!!  We can’t wait to see you at the info sessions!  Email Coach Michelle at info@pinevillecrossfit.com with any questions!

A Look Ahead : Programming Week of 8/20

  

Alright athletes & coaches, mark your calendars!!  Saturday, September 1st, Body Fat Test of NC will be at CFP/RISE from 9am – 1 pm with their Mobile Hydrostatic Body Fat Test!  The hydrostatic method is the gold standard way for measuring Body Fat Composition and gives the most accurate readings.  Once you complete your test, you get a 4 page print out including info on your body fat and lean muscle mass weights, basal metabolic rates, etc.

You can sign up through Eventbrite for the time slot of your choice, just follow the link here.  The test only takes about 15 minutes and is priced so affordably!  One session is $45, a retest is $35 or you can purchase 2 sessions right off the bat for $72.50!  I would definitely suggest purchasing 2 sessions!!  CFP/RISE will be running an 8 week Nutrition Challenge this fall starting Monday, September 17 – Sunday, November 11th.  Body Fat Test of NC will be back in early December, so you can retest and see the fruits of all your hard work!

More details are to come on the upcoming Nutrition Challenge, so stay tuned!  But get more info on the Facebook Event Page for the Body Fat Testing and get signed up through Eventbrite ASAP!!  We’re pumped for an exciting fall with all the fat loss, lots of muscle gains, and all the PRs!

Here’s your look ahead…

Monday – Strap on your running shoes, you’ve got 3 rounds of a 400m run, deadlifts and box jumps for time.  Afterwards, some accessory work to make you better!

Tuesday – Shoulder press is up first!  Working through some percentages.  Then, grab some dumbbells for a fun AMRAP of manmakers, strict pull-ups and burpees.

Wednesday – Back squat day!  Sets of 8 might feel like cardio!  Your metcon starts off with some rowing followed by t2b & dumbbell lunges to finish off your legs 😉

Thursday – All the snatches today!!  Then more snatches and double unders for time!

Friday – An alternating EMOM of some running, wallballs, pull-ups & burpee box jump overs!

Saturday – Partner WOD day!!  And AMRAP 4 Autism tonight!!! (There’s still time to sign up!)

Sunday Oly with Becca, come get your lift on!

RISE Look Ahead

Monday – Spartanish training day!  Aerobic Interval – 1:20 on/30 sec off

Tuesday – Strength day!!

Wednesday – Anaerobic Max Effort Interval – 20 sec on/20 sec off

Thursday – Leg day!  Aerobic Interval – 1:30 on/30 sec off

Friday – Glycolytic Interval – 45 sec on/15 sec off

Saturday – Strength day!!  AMRAP 4 Autism tonight!!!  (There’s still time to sign up!)

Alright guys, exciting things coming!  Let’s make it a great week!  As always, we’ll see you at the box 🙂

Boosting Your Immunity!

I mean, for real, ain’t no body got time to be sick!!  And many are saying this is one of the worst flu seasons to date.  Plenty of things are floating around out there, so if at the gym, be sure to wash your hands often and wipe your equipment down after you use it!  And, if you’re feeling sick, might be best to just stay home so to not spread that all around!

If you’re currently healthy and looking for ways to avoid all that mess, here are 3 great tips to boost your immunity:

  1. Up your Vitamin D intake!  As many as 41% of the population is deficient in Vitamin D, and maybe even more during the winter months when we’re not outside getting it the natural way.  Other studies suggest that Vitamin D works better than the flu shot if your Vitamin D levels are low!  See…pretty important!  Vitamin D also supports your immune system!  Our naturopath, Dr. Michelle Dillon of Charlotte Natural Wellness, recommends taking 1,000 IU for every 25 lbs of body weight.  So get your Vitamin D on!!
  2. Avoid Sugar!  Funny that this blog is going live on Valentine’s Day 😉  Sometimes, avoiding sugar is easier said than done.  However, sugar of all kinds (sweets, cookies, candies, anything with -ose) can lower your immune system for several hours!  So limit sugar intake for sure and avoid it altogether if you feel you’ve been exposed to something or might be coming down with something!
  3. Add Isagenix’s Immune Shake Booster to your daily shake!  Isagenix recently released their Immune Shake Booster.  With only 10 calories, no artificial flavors, colors or sweeteners it mixes perfectly into your shake without adding or changing flavor.  Immune Shake Booster includes beta glucans, which are supported by substantial scientific evidence to show that daily intake supports better immune health and help promote increased immune cell action and response.  Read more here and get yours ASAP!

Here’s wishing you all the health this cold & flu season and that spring would hurry up!! 😉