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Castro Announces the Games Demo Team

Good morning and welcome to the Morning Chalk Up. Today’s email is brought to you by Wreck Bag, the Official Training Bag of CompTrain, CompTrain Masters and CrossFit New England. Listen to why Coach Ben Bergeron prefers this pre-filled rubber bag over sand bags every day of the week.

NOW PLAYING on Spotify…Road to the Games: Emily Bridgers.

QUOTE OF THE DAY

“Develop a love for details. They usually accompany success.” — Coach John Wooden

CHALK UP IN 2 MINUTES

WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX

Dave Castro announces the demo team for the 2017 CrossFit Games: Jenn Smith, Alison Scudds, Kelley Jackson, Alex Parker, Graham Holmberg, Paul Tremblay, Ben Alderman and Albert-Dominic Larouche. There’s still time to register for Row’d Royalty, the four week online row WOD competition. Health Line ranks the best apps for tracking your CrossFit WODs. Relive the 2016 CrossFit Games with BoxRox’s top 10 moments. Trying to guess what the running and swim WOD is going to be? FloElite takes a look back at the history of all swimming WODs at the CrossFit Games. Can you climb a pegboard and dunk an Oreo at the top? This is what Dmitry Klokov looked like when he was a teenager.

Dr. Axe’s top 50 fitness influencers who inspire us to get fit…#17 Rich Froning, #18 Kelly Starrett of Mobility WOD, #23 Camille Leblanc-Bazinet, #35 Dave Castro

Shannon O’Dell on being 41 and qualifying for her second CrossFit Games…“I feel great, so why stop now. I don’t feel like I’m declining. If anything, I feel like I am continually getting better. Besides, there is nothing to slow me down. When it stops being fun or I lose my passion for competing, then that will be the stopping point. It’s nice to know, even at my age, that I’m still able to inspire someone, even if I don’t think I’m that great.

WHAT TO TELL YOUR FRIEND WHO’S HAVING ISSUES WITH THE ALARM CLOCK…

4AM really does come early, especially when it’s cold out, you’re sore and today’s WOD just isn’t your thing. You should probably just go back to bed. But that’s not what Francis Carpenter did. She dragged her 331 pound self up out of bed at 4AM for the last year. Her secret? “I put my screen saver as a really old picture of myself so the first thing I see in the morning is someone I NEVER want to be again, guess how fast I get out of bed?” Oh yeah, and she lost 126 pounds while doing it. But go ahead, sneak back under those covers, it’s mighty safe in there.

THINGS TO…

WATCH: Making of a Champion, Part 12

In episode 12 of this multi-part documentary series following Mathew Fraser, Chris Hinshaw pushes Fraser through two of his least favorite exercises: swimming and running.
TIME TO SUFFER.

HEAR: The Real Reason You’re in the Gym

We all have our reasons. Abs. Booty gainz. Dem biceps. Whatever it is, is it really the core reason you’re hitting the gym for multiple hours a day? Amy and Olivia of Nasty Girls Podcast explore their own fitness evolution and how their core purpose has shifted over years.
TUNE IN.

DO: Sign-up For WAG While You Still Can

Working Against Gravity (Team WAG) is a one-on-one online nutrition coaching. They’re known for helping any Jane or Joe shed unwanted pounds and also for helping elite athletes like Katrin Davidsdottir and Brooke Wells up their game. And their waitlist just. came. down. This is a BFD. It’s your chance to get on the band WAGon. 
JOIN THE TEAM.

EAT: 30 Minute Chili Maple Lime Salmon Bowls

This is a delicious and easy 30 minute dinner for two: Chili Maple Lime Salmon Bowls with amazing mango and edamame mixed with sweet forbidden rice.
START SERVING.

CHALK UP AFFILIATES

STORY SERIES: How has CrossFit helped you achieve a goal?
“I woke up one day the week of my 50th birthday and looked in the mirror and hated what I saw. I weighed 290 pounds. I decided to do something I found extremely challenging, I heard a friend talk about CrossFit so I researched it and found my box and over the next year the folks at the box helped me drop 70 pounds and get into the best shape I had been in, in the the previous 2 decades. Two years later I continue to really enjoy the challenge.” — Boyd “Jamie” Kolbe, CrossFit Verity in Sterling, VA

SHARE YOUR STORY.

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Since their grand opening in March, CrossFit Des Plaines in Des Plaines, IL has already had two major success stories: one member was able to get off diabetes medication and another decided to quit smoking in order to afford his classes.

On July 15, CrossFit South Forney in Forney, TX is partnering with the Forney Professional Firefighters Association to host the “Hometown Throwdown” competition and fish fry to help the Barkham family who’s newborn who was recently born with a heart condition which will require multiple surgeries and extended care.

CHALK UP READS

“Stop Undereating: The Case for Tracking Your Macros” by Athlete Daily

Ever attempt to correct a bad habit? The unlearning process is exhaustingly slow (and maddening when trying to relearn how to snatch properly). But one thing we should unlearn is what we’ve been told about nutrition and fat loss.

We are bombarded with headlines like “Don’t eat carbs, they’ll make you fat.” Don’t eat too much protein, it’s hard on your kidneys and you will damage them.” No wonder people are so confused about how to eat and what to eat.

In simple terms, are you undereating or overeating? If you’re not where you want to be in terms of performance in the gym or body composition, it’s safe to say that how much you’re eating (energy input) isn’t lining up with how much energy you’re expending (energy output).

You probably think you are overeating because you have more fat on your body than you would like, but A LOT of people are under-eating without even knowing it.

“Take Yourself to New Heights – Develop Your Love For Details” by Holden Rethwill, CrossFit Invictus

“It’s the little things that matter.”

You’ve probably heard this phrase hundreds of times. Well I’m here to tell you, it’s the truth. Continuing in my book by John Wooden, I stumbled across an excerpt stating, “Develop a love for details. They usually accompany success.”

You may have heard of the myth that it takes 21 days to develop a habit. Whether you agree with this or not, I would like to challenge you to take the next week, not even a full 21 days, and focus on all of the little details in life that you may have previously overlooked. After you’ve made it a week, make it to two weeks, and so on and so forth. Develop the habit of focusing on the little details and I can guarantee you it will take you to new heights you hadn’t reached.

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