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Where to Toast in Madison

Good morning and welcome to the Morning Chalk Up. Today’s edition was chalked up while getting ready for Happy Hour in Madison, WI at one of these local watering holes.

NOW PLAYING on Spotify…Road to the Games: Emily Bridgers. Next up…Carleen Mathews.

QUOTE OF THE DAY

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” — H. Jackson Brown, Jr.

CHALK UP IN 2 MINUTES

WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX

You can now buy Xwerks whey protein on Amazon PrimeReebok just released some new Nano 7.0 Weave colorsCrossFit ReVamped and 12 Labours CrossFit are holding a fun fundraiser event to help them pay to send their teams to the CrossFit Games. Camille Leblanc-Bazinet does a 90 poundweighted chin-up. Kara Webb does heavy DT at 155 pounds. 18-year-old Nick Paladino cleans 330 pounds. Take a vacation to Playa Del Carmen, Mexico with Emily Abbot in September and she’s taking over the Paleoethics Instagram page today.

With your second cup of coffee…“Obsession is Natural” by Kobe Bryant.

…and the most important dieting advice you’ll read all day.

Diana Rudolph, the 53-year-old 2x Masters athlete, on how CrossFit has changed her life“I’m better at everything because of CrossFit. I’m stronger mentally, physically, and professionally. I’ve learned so much about failure and success and how they are equally important to growth. When I started CrossFit at 47, I felt very old and like my most fit years had passed. If I didn’t know my age now, I’d tell you I was in my twenties. I’ve never felt better, fitter or happier. I’m still hitting PRs and competing more than ever before.”

THINGS TO…

WATCH: A Day in the Life of Rich Froning

How does the CrossFit champ spend his days? If you follow him on Instagram, you already know it’s anything but ordinary. Oh and Sara Sigmundsdottir and Josh Bridges make guest appearances.
WATCH.

HEAR: Troubleshooting for Gym Owners

This week on Barbell Shrugged, the crew tackle some of the common pain points facing affiliate owners every day like overcoming challenges in sales, marketing, and team development, and when to stop a project and move on.
TUNE IN.

DRINK: Pineapple Sangria

Forecast says hot and getting hotter, and nothing says Summertime with friends quite like a big pitcher of a refreshing Pineapple Sangria!
DRINK UP.

BUY: Custom Dyed DNDL Shirts

Doughnuts & Deadlifts has a limited run of custom-dyed tees and tanks. They’re inspired by creative at-home projects customers posted to social media. Grab one before they sell out.
INSPIRED WARDROBE.

CHALK UP AFFILIATES

STORY SERIES: How has CrossFit helped you achieve a goal?

“CrossFit – and the amazing bunch at our box – has taught me perseverance. Until 2 years ago, I was a quitter – I would chose to give up when things became too difficult: sports, diets, books, you name it. CrossFit, by the no-option mentality of the workouts, has taught me that seeing it through is the only (and best!) choice I have. This new skill has changed my mentality in pretty much every aspect of my life. I have built and strengthened my grit and focus – and I’m so grateful for it.” — Clem d’Oiron, CrossFit Valentis Cowes in Isle of Wight, U.K.

Share your CrossFit success story.

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“I want those girls to have confidence and respect for their bodies so they won’t allow anyone to harm them…”

RaeAnn Mellencamp of CrossFit Seymour in Indiana was invited to coach the Seymour High School weight class a couple of times a week. The success of that program spun off a a girls-only class that meets Tuesday and Thursday.

“I recognized that some of the girls were uncomfortable being around many boys,” Mellencamp told The Tribune. “They’re learning about their bodies, and sometimes, it’s uncomfortable to do certain movements in front of boys. I thought that we have to have a girls-only class where they can feel comfortable.”

Ultimately, Mellencamp’s goal is to get these girls stronger inside and out.

“I want those girls to have confidence and respect for their bodies so they won’t allow anyone to harm them. You watch their self-esteem grow each week. They grow a little bit taller and smile a little more and are still working just as hard.”

CHALK UP READS

“Limited Membership, Limited Fitness?” by Brittney Saline, CrossFit Journal

Train. Get fitter. And do it five or six days a week. That’s what CrossFit Founder and CEO Greg Glassman wrote in “What Is Fitness?” It’s a commitment, to be sure, but weekend-warring will get you only so far.

“Two days a week isn’t a way to accomplish much of anything—in anything, not just CrossFit,” said Andrew King, owner of CrossFit Bel Air in Forest Hill, Maryland. “If you eat healthy two days a week, if you see your wife two days a week—the list would be endless.”

For that reason, CrossFit Bel Air, an affiliate since 2011, does not offer membership levels below three classes per week. “We’re trying to develop well-rounded people, and two days (of training per week) makes that tough,” King said.

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