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Dave Castro Drops Another 2018 Games Hint

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by EPIC Provisions, fueling athletes and adventurers with nourishing food crafted with consciously-sourced ingredients.

Did you know studies show that animal-based protein is more likely to stimulate muscle growth than plant-based sources? If you don’t want to eat a steak on your way home from the gym, try an EPIC bar (meat and vegetarian-friendly cage-free egg white protein options). This week only, enjoy 20% off sitewide with code “CHALKUP”.

QUOTE OF THE DAY

“Failure is an opportunity to begin again more intelligently.” — Henry Ford

Hiking for Health Care Workers

 

The story.

Violence against healthcare workers is on the rise. According to the World Health Organization’s website, between 8-38% of health workers suffer physical violence at some point in their lives, but many more than that are exposed to verbal assault and abuse on the regular.

Oftentimes, these incidents are due to patients being under the influence of alcohol or narcotics. By the time they’ve sobered up, they’ve been administered care and discharged with little to no consequences.

That’s why this group of first responders and nurses are hiking 100 miles on August 17th.

Tell me more.

The event is called 100 Miles, 100 Stories. Special Teams Charities, a group founded by emergency room tech and ex-firefighter Jeff Loeks based out of White Bear Lake, MN is organizing a 100 mile hike that will begin on the Minnesota/Canada border. These folks will hike 100 miles south along the Superior Hiking Trail to raise awareness about violence against healthcare workers and to share their stories.

Look for the helpers.

100 Miles, 100 Stories is just one of many fundraisers that Special Teams Charities has put on over the years. The entire organization is made up of firefighters, police officers, health care workers, and other first responders.

Their overall goal? To give back to their community as much as possible — and they’re kicking some serious ass.

Coffee Break Conversations

 

What to tell your friend who always lets her kids beat her at games…

Give em’ a run for their money! Games athlete Kenzie Riley was all set to spend a rest day at the park when she encountered an entourage of kids on summer break. She quickly discovered if you challenge one kid to a foot race, you better challenge all of them to a foot race

What to tell your neighbor who is still terrified to come try CrossFit…

“Fear is good. Fear tells us what we have to do,” is just what seventeen-year-old Games athlete and youth national weightlifter Brooklin Smith told herself yesterday when she had tall box jumps in her EMOM. Even professional exercisers get scared sometimes, but they still show up. 

Things To…

 

WATCH: All In: A Brent Fikowski Documentary 

In episode two, titled The Open, Brent opens up about his struggle in the 2018 Open workouts, his decision to focus on CrossFit instead of his job as an accountant, and we meet some of his friends and family.

WATCH THIS.

 

HEAR: Staying Motivated for the Long Term

On the She Thrives podcast, Taylor lists her six tips for establishing a sustainable, enjoyable fitness routine that you’ll be able to maintain for the long haul. Stop shaming yourself into going to the gym and try these strategies instead.

TUNE IN.

 

KNOW: All About Multi-Day Hikes

If you’ve got a few day hikes under your belt, stretch your fitness wings and consider a multi-day hike. As in, carry all your gear and spend the night outside. You can do it, we believe in you. Here is everything you need to know to prepare.

GET OUT THERE.

 

EAT: Street Corn Pasta Salad

Here’s a delicious way to use up all that leftover corn from your Fourth of July festivities. A new twist on pasta salad, this one has cilantro pesto, avocado, and creamy goat cheese. Spice it up with chopped jalapenos if you’re feeling brave. 

I’M FEELIN’ BRAVE.

 

Today’s edition of the Morning Chalk Up is powered by

Chalk Up Community

 
  • ANNUAL ROW RAISER THIS SATURDAY — A fundraiser for Special Olympics Illinois, Row Raiser was started in 2015 by Sam and Jenn Dancer. Row Raiser challenges teams of 10 to row 26.2 miles for  time. The opening ceremony will take place at QTown CrossFit at 9 a.m. Saturday, July 7, and then rowing will immediately follow at locations across Illinois. 
  • CROSSFIT FOR RECOVERY — Kevin Ogar’s CrossFit WatchTower in Englewood, CO has a different kind of class. The Human Strength class is a free class for anyone that is at least forty-eight hours in recovery from an addiction problem. 

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Dave Castro gives a hint about a 2018 Games event • Rocky Smith gets her first 20″ box jump at M Squared FitnessShantai Dickerson gets a 250 pound clean at CrossFit Utah Valley • Happy birthday to Red H Nutrition owner Katie Danger • Win a SkiErg from Ice Age MealsRich Froning spends the Fourth on a slip n’ slide • The CrossFit Invictus ten year legacy shirt is now available • Jessica Richenbacher does toes to bar with her daughter Eve.

…and are we the only ones left a little clueless about our macros yesterday?

When Less is More — Rachel Rae Barnette on learning to listen to your body when it is telling you it needs a change. “Personally, one of the hardest talks I have to have with clients is telling them they need to stop training so damn hard…It’s always a hard conversation, and I get that. Trust me, I do. But as a coach, it needs to be communicated with clients more that yes, while nutrition is extremely important, so is fitness. They intertwine. They work to enhance the other and make you the healthiest version of
yourself possible. I can only do so much to help you heal with food if you’re still trashing your body in the gym for two hours a day, six days a week.”

CrossFit Changed My Life — Members of CrossFit Tuebor West got together to share what CrossFit means to them. One member said, “CrossFit is a way of life that provides both mental and physical fitness allowing me the confidence to overcome adversity and face any challenge in life with confidence…That is really the secret of CrossFit.”

Reads

CHALK UP READS

“Go Wild: Fight the Domestication of Fitness” by Shane Trotter, Breaking Muscle

Our abundant, reductionist world, isolated and increasingly specialized creates inflexibility, inability to adapt, and increasingly narrow skill sets that feed echo chambers of increasingly narrow mindsets.

We are housebroken, sterilized, and overly sensitive, prioritizing security over creativity, freedom, and passionate experience. Our culture, addicted to liability and lawsuits, has riddled us with anxiety over the most mundane experiences.

The law has domesticated parents and kids to such an extent that they no longer have the capacity to withstand normal physical challenges, nor the inclination to explore physical abilities.

These costs are far greater than a few scrapes or broken bones. We’re losing our humanity—our bold, daring spirit. We no longer quest to ride the wave or climb the mountain.

It’s time to rekindle our adventuring spirit and reclaim the resilient vitality born within. So where do we start? As with all training, it is important to respect progression.

Reads

CHALK UP CALENDAR

7/6: Garage Games Firebreather 5k (John’s Creek, GA)

7/6 -7/8: The UG Games (Collingswood, ON)

7/6 – 7/8: The Garage Games Jr. Champion’s Invitational 2018 (Roswell, GA)

7/6 – 7/8: Garage Games Junior Champions Invitational (Roswell, GA)

7/7: CrossFit Elgin Beach Brawl 2018 (Port Stanley, ON)

7/7: Capitol Takeover 2018 (Springfield, IL)

7/7: 2nd Annual Liberty Dash (Johnston, PA)

7/7 – 7/8: Railyard Riot (Lincoln, NE)

7/7: Barbellas (Anaheim, CA)

7/7: Annapolis Strong Community WOD (Annapolis, MD) 

7/7 – 7/8: Tribal Clash UK 2018 (Kingsbridge, Devon)

7/8: Croatia with VoyEdge RX

7/13 – 7/15: Beach Throwdown 2018 (Schevening, Netherlands)

7/14: Mischief Revolution: Battle of the Brewery (Chicago, IL)

7/14: Mountain Town Summer Throwdown (Breckenridge, CO) 

7/14: Espirit De Corps 2018 (Vancouver, WA)

7/14: Belmar Beat Down (Belmar, NJ)

7/14: Atomic Throwdown (Kennewick, WA)

7/14: Fitness for Faith (Livingston, TN) 

7/14: Sweat Angel Showdown (Indianapolis, IN) 

7/14: Barmageddon (Oklahoma City, OK)

7/14: Red, White, and Blue Showcase (Kearney, NE)

7/14: CrossFit for Hope 2018 (Peoria, IL)

7/14: Team SuperFit Charlotte (Charlotte, NC)

7/14 – 7/15: 2018 Freshcoast Games (Muskegon, MI)

7/14: RX’Mas in July (Urbana, OH)

7/15: The Buckeye Games (Akron, OH)

7/15 – 7/16: Lubbock Summer Games (Lubbock, TX)

7/21: Second Annual Summer Showdown (Nicholasville, KY)

7/21: Swole Wars II (Burleson, TX)

7/21: Sacred Pines Invitational (Ladson, SC)

7/21: Battle at the BallPark (Peoria, IL) 

7/21: Summer Partner Throwdown (Hammond, LA)

7/21: The Freedom Games (Greenwood, SC)

7/21 – 7/22: The Rubicon (Centerton, AR)

7/21 – 7/22: Fit Nation Thunderdome (Fort Myers, FL)

7/22: Iceland with VoyEdge RX

7/28: Garage Girls Hard Core Fit (Watkinsville, GA) 

7/28: Garage Girls CrossFit HardCore (Boca Raton, FL) 

7/28: AZ FitCom Competition (Phoenix, AZ)

7/28: Summer Knights Showdown (Springfield, IL)

7/28: Savage Wolves CrossFit Classic (Nazareth, PA)

7/28 – 7/29: CF Summer Circus (Des Moines, IA)

7/29: Summer Sizzle (Wadsworth, OH) 

7/30: Legends of Lebo (Pittsburgh, PA)

8/4: Lumberjack Lift Off (Buckley, WA) 

8/4: G-Town Throwdown (Georgetown, MA) 

8/4: US National Parks Tour with VoyEdge RX

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