My kids see me taking fitness seriously
Good morning and welcome to the Morning Chalk Up. We’re just over here drinking a beer, watching our team slide down the worldwide leaderboard in the CrossFit Games Team Series.
Today’s edition is sponsored by Athex, the training tool athletes need to improve their fitness and connect with the community. On the go and have limited access to equipment? Use Athex’s workout generator to create personalized workouts with what you have available. It’s all free when you download the iOS app.
QUOTE OF THE DAY
“It’s not about what you are capable of, but what you’re willing to do” — Mike Tomlin, Pittsburgh Steelers head coach
VIVA LAS VEGAS.
Imagine for a second that you’re walking down the Las Vegas Strip, sipping a giant frozen margarita while watching the Bellagio water show do its thing, when all of a sudden you get a hankering for a WOD. Guess what? Today is your lucky day.
LIKE I’VE NEVER HEARD THAT BEFORE IN VEGAS.
But seriously though. Let us introduce you to The Strip CrossFit, parked just behind the Bellagio on Dean Martin Dr.
The Strip’s first affiliate doesn’t officially open up until October 1, but we hear its got the full Vegas treatment — think showers, lockers, AC, towel service, toiletries etc. Towel service? The fee to drop in is only $25 and considering that a venti black coffee at Starbucks in Sin City will run you about $5.50 that ain’t bad.
Now you literally have no excuses.
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
ROUNDUP — LIFEAID wraps up their annual retreat and we were sad we didn’t get invited. CrossFit Vidor, which was almost completely underwater from Hurricane Harvey, is currently holding classes in the old Vidor High School gymnasium. Hafthór Björnsson squats 715 pounds four times. Introducing for the very first time, Mr. and Mrs. Brent Fikowski. Camille Leblanc-Bazinet can only work on these three movements with her shoulder for the next three weeks. There are a couple of spots left for Ava’s Blood Drive being held this Saturday at NC Fit. Mathew Fraser gets gymnasty down in the Maldives.
NEW TO INSTAGRAM — Terminus Empower, Emily Bridgers and Ben Benson’s new online programing for both competitive athletes and GPP program for affiliate owners.
WHAT TO TELL YOUR FRIEND WHO JUST MOVED TO HONG KONG…
Nǐ hǎo! Meet the Hill family, who moved to Hong Kong back in 2008. Tobey Hill was on a train one morning when she overheard some people talking about CrossFit — or more accurately, “this new class that was like circuit training, but wasn’t, had weights and was always different, and really good coaches.” She went to check it out and now the whole family’s kinda got the bug. One of the most important things she’s learned: “It’s a good example for my girls as well, in the sense that it’s OK to do these things and have muscles. You don’t have to be waiflike…I think that’s just one aspect of not being afraid of who you are and doing things that make you feel good.
WHAT TO TELL YOUR BESTIE WITH THE COLLEGE SCHOLARSHIP WHO LIFTS LIKE A TOTAL BADASS…
Fork in the road. Sometimes you have to pick a course, other times it just works out to do both. Meet Baylee Rayl; advertising major, on the Drury golf team, oh and is also a member of CrossFit 417’s CrossFit Games Team that went to Madison back in August. Rayl discovered CrossFit after suffering a concussion in high school. She was sidelined from sports but not the gym, and we guess it stuck around. For her senior project, she organized a competition to raise money for Hurricane Harvey families and was able to write a $1,000 check to help out.
HEAR: Waking Up with Lupus
Imagine living a perfectly normal and healthy life, kicking butt and taking names. Then everything starts going downhill and you discover you have Lupus, an incurable disorder that will change your life forever. The Nasty Girls Podcast witnessed this first hand through a close friend and they bring her on the show to share her story.
DON’T WANNA MISS.
DO: Kettlebell Amanda
Just cause a benchmark WOD prescribes a barbell doesn’t mean you can’t sub it out with kettlebells or dumbbells and still get your butt totally kicked.
WE WARNED YOU.
EAT: Shrimp, Avocado Salad with Lime-Cilantro Vinaigrette
Lime and cilantro bring a zesty kick to this avocado-filled salad. With the light taste of shrimp combined with summer favorites like avocados, tomatoes and red onion, you can enjoy this salad as an appetizer or a light lunch.
I started CrossFit in the fall of 2011, after my second kid turned one. A neighbor and friend tried to convince me to try it and I kept thinking ‘no way will I like it.’ Funny how that changed. At the time, CrossFit Oak Ridge met down in one of the owner’s basements. I liked it and continued going kind of just for a workout; no goals or anything like that.
A year later, they moved to a newly constructed 12,000 square foot facility in Oak Ridge, NC. They hired in another trainer who pushed us to go beyond our limits and get better. Some new faces joined and they encouraged me to exceed my current abilities. I started wanting to get better and wanting to do things that before I didn’t care about like handstand push-ups.
Just as things started improving and I could see a difference in my body as well as movements and strength, I found out I was pregnant with my third child. A part of me was a little sad because I thought ‘there is no way I can keep improving pregnant’ and ‘no way I will have time to get back at it after the baby is born.’ But I worked out 6-7 times a week. I scaled a handful of movements when I had to and didn’t reduce strength movements hardly at all.
Brought to You by Brute Strength — To have a competitors class at your affiliate or not to, that is the question. What do you need to consider when thinking about programming a class just for competitors? How do you avoid losing the sense of community at your affiliate. Adrian Conway tackles a few of these questions and more.
Bonus Tip — 10 foods that can help you sleep better at night.
9/20 – 10/2: CrossFit Games Team Series (Online)
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)
10/21 – 22: Cascade Classic (Seattle, WA)
11/4: Team SuperFit (San Diego, CA)
11/18: New WODs On The Block (Various Locations in US)