Good morning and welcome to the Morning Chalk Up. We spent the weekend doing the CrossFit Team Series week 1 WODs. Special thanks to CrossFit Downtown Santa Ana and Left Coast CrossFit for hosting us.
Today’s edition is sponsored by Athex, the training tool athletes need to improve their fitness and connect with the community. Looking for the perfect way to record all your WODs and track your progress with friends? Download the free Athex iOS app and start logging and building your community today.
QUOTE OF THE DAY
“A grateful mind is a great mind which eventually attracts to itself great things.” — Plato
HOW KENYA’S FITTEST IS INSPIRING WOMEN TO BE STRONG.
Meet Winnie Okoth, a 26-year-old coach at CrossFit Kwetu, which is also Kenya’s original CrossFit box. After a bad breakup — when most ladies would reach for a tub of Ben & Jerry’s — Winnie picked up a barbell instead.
After her first Open in 2016, she scooped up the title of second Fittest Woman in Kenya. That’s pretty good for her first go around, but she wasn’t satisfied so she came back in 2017 and let everyone know who’s boss.
Now that she’s got the bug, Regionals are next in her sights and she’ll need top 10 in Africa for that. But more important than her physical growth is what’s been going on inside.
“I can walk into a mall in my joggers and not be bothered, because of the confidence I’ve gotten from working out. It has raised my self-esteem. I can face anything now,” Winnie told Business Daily Africa.
WINNIE’S NOT ALONE.
CrossFit is empowering women throughout Kenya and we needed to know more so we hit her up online.
“I might say CrossFit in Kenya has empowered so many women. It intimidates the men when they walk into a box and find a lady lifting heavy weights,” Winnie told us. “This intimidation is what motivates me to prove to them that even women can be strong. CrossFit gave me a platform to do so.”
Winnie, fittest among Kenyan women, inspiring a generation of strong women. 👏👏👏👏👏
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
ROUNDUP — This adaptive athlete at Playa de Carmen CrossFit in Mexico does a rope climb in a wheel chair. Jared Enderton snatches 300 pounds in slow-mo. Dan Bailey and Josh Bridges did all four Team Series WODs every hour on the hour. Tasia Percevecz hits a 220 pound clean. Think you know how to WOD in the wild? Margaux Alvarez probably has you beat. This is what Christmas Abbott’s foot looks like post-surgery. Patrick Vellner hit 28 unbroken muscle-ups.
With your second cup of coffee…Five things FloElite learned from the 2017 CrossFit Games.
NUMBER OF THE DAY — 138: The combined age of Team 138 Years, which is competing in the CrossFit Games Team Series.
JUST LAUNCHED — Emily Bridgers is teaming up with Beyond the Whiteboard to offer athletes a way to follow her programming. EMPower, which launched today, will offer both competitive and affiliate GPP programming.
MUST READ — The harrowing story of how Kevin Ogar survived the snatch incident which could have killed him and battled back to compete at 2017 World Para Powerlifting Championships. “They said it was the equivalent of getting hit by a car going 70 miles per hour. They said if the musculature of my back and core had not been so strong, the bar would have broken me in half. CrossFit made me that strong.”
WATCH: U.S. Army’s Golden Knights
Matt and Jennifer Davidson are husband and wife members of the Golden Knights, the U.S. Army’s demo and competition parachute team. Jennifer was the first female ever to join the squad.
HEAR: Blowing It, with Dan Bailey
Dan Bailey joins the CrossFit Podcast and walks through the emotions and response of failing to qualify for the 2016 CrossFit Games, after having won that regional the previous year.
KNOW: White Rice V. Brown Rice
There’s probably been a debate raging on about this for a few hundred years now so it’s unlikely we’re going to quell this question today. Regardless, here’s some good food for thought from She Thrives. See what we did there?
EAT: 14 Paleo Dessert Recipes
Whether you follow a paleo diet or not, these recipes are the perfect bites of indulgence for your sweet tooth.
TREAT YO’ SELF.
CHALK UP AFFILIATES
STORY SERIES: How has CrossFit helped you achieve a goal?
“One year ago, I was extremely out of shape, at least 40 pounds overweight. I couldn’t even do an air squat. My coach had me do on ramp for a few weeks and then I started attending regular classes. I am now 43 pounds lighter and so much stronger. I can now squat very deep. CrossFit helped me to turn my life around, body and mind. The support and encouragement that I receive from my coach and everyone at the box is amazing. I feel so much younger and more confident. Looking forward to the next PR.” — Angie Jones, CrossFit Siloam Springs in Siloam Springs, AR
CrossFit Paramus in Paramus, NJ raised nearly $2,000 this weekend for Real Dog Rescue, which is helping to find homes for lost and misplaced pets from Hurricanes Harvey and Irma.
Brought to You by Priority Strength — Why the dead stop or Anderson squat you ask? So glad you asked. Our old coach Noah Gabriel-Landis explains it like this: “The biggest errors I see with beginners (in their squats) are 1. Inadequate depth 2. Crappy posture at depth, and 3. Too much speed and bounce out of the bottom. Setting up from the bottom and returning there with every rep address or even fixes each of these issues. Yes, your ego will take a hit because these are way harder and require far less weight, but that should be a small price for anybody that’s training for the right reasons.” So watch this, then give them a try during your next squat session.
Further Reading — Breaking Muscle on why you need to spend time building a gymnastics foundation now.
9/20 – 10/2: CrossFit Games Team Series (Online)
9/25: Kettlebells4Kids Charity Golf Tournament (Hudson, MA)
9/29 – 10/7: WOD Godz Online Qualifier (Online)
9/30: Caffeine & Kilos Invitational (Elk Grove, CA)
9/30 – 10/1: Do More Charity Challenge (Front Range CF, Denver, CO)
10/7 – 10/8: MIA Classic VII (CrossFit Soul, Miami, FL)
10/20: Wodapalooza Team Online Challenge (Online)
10/21 – 22: 2017 Fortius Weightlifting Halloween Open (San Diego, CA)
11/4: Team SuperFit (San Diego, CA)
11/18: New WODs On The Block (Various Locations in US)