A Redemptive Road with CrossFit

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“We all want to be bad-asses in every aspect of our lives, but it’s never going to happen if we’re always on autopilot.” — Adriene Mishler

A Redemptive Road with CrossFit

Some backstory.

Damian Arguello is currently serving a life sentence at Limon Correctional Facility, a men’s maximum-security prison outside Denver, CO. One day he picked up a copy of Muscle & Fitness magazine and read about the Filthy Fifty. He gave it a go and loved it. He started to read what he could about CrossFit and tried to get other inmates to do the WODs with him. 

And then?

More and more men joined Arguello’s workouts and it evolved into Redemption Road CrossFit with classes three times a week for upward of 30 other prisoners. In April, the core group of 10 men attended CrossFit Inc.’s first seminar at a prison.

How’d they do that?

In late October 2017, Denver Police Sgt. Aaron Brill emailed CrossFit’s Training Department asking about the possibility of a group of inmates getting their L1. 

Brill, a former CrossFit affiliate owner, had been visiting the prison twice a month to help inmates with movements and instruction. The email eventually made it’s way to Dave Castro, who responded simply, “We can do it.”

In April 2018, ten inmates received their L1, the first time a CrossFit L1 seminar has been taught inside a prison.

That’s legit.

“When you learn how to deal with someone different than you, you take that lesson outside of the gym with you,” said Jonathan Williis one of those ten. “CrossFit is a medium to communicate that, that you’re valuable. When you walk through here, it doesn’t matter who you are…you are worth every ounce of my time and energy.”

Several of the ten L1 coaches will never teach a CrossFit class outside of Limon’s walls. It makes no difference to them. 

“You want someone getting out of here to know that they have value. Who knows that other people have value because they have value,” said Chris Harris, another L1 coach at Limon.

Coffee Break Conversations

The next time it’s doughnuts and deadlifts day…

Head on over to Billy’s Donuts in Missouri, TX and get in line. Earlier this month, the owner’s son tweeted “My dad is sad cause no one is coming to his new donut shop.” That one tweet was retweeted more than 300,000 times and then customers started arriving in bakers dozens, including executives from Twitter. 

What to do when your new fully equipped home gym arrives at your doorstep…

Take relief in the fact that you’re not the only one that drunk shops online. (Our people.) Turns out, sports professionals buy more online than any other group and on average, 25% off all online purchases while tipsy are sports or fitness related. But, I mean, if the home gym is already there and you already paid for it…

Things To…

WATCH: Chris Henderson on Sobriety and Consistency

In the first episode of this series, Chris Henderson of 3 Doors Down shares his story with Working Against Gravity. He discusses hitting his eight-year sobriety mark, how he transferred his fixation from drugs and alcohol to CrossFit and healthy eating, and lost nearly 125 pounds with the help of Working Against Gravity.

JOURNEY OF CONSISTENCY.

HEAR: Training Smarter, Not Harder 

Julie Foucher, host of the Pursuing Health podcast, has physical therapists Matt Stevens and Ryan Summers of Pure Physio discuss the health implications of burning the candle at both ends, the need for balance and how athletes in their 40’s, 50’s, 60’s can maximize their training longevity.

THIS IS A LONG GAME.

DO: Get Fit With Stacie Tovar

Programmed by 8x CrossFit Games athlete Stacie Tovar, Go Far Fitness has three distinct programs for casual crossfitters, competitors and affiliate owners looking to scale up their programming without hiring full time. Plus each day’s programming comes complete with scaling options for athletes of all abilities plus demo videos.

3, 2, 1…GO.

EAT: Thai Lemongrass Shrimp 

This Thai-inspired lemongrass shrimp is packed with flavor and easily customizable to suit your spicy tastes. Pair with your favorite grain or rice and this shrimp dish is sure to be the ultimate home-cooked crowd pleaser that tastes like dinner out.

SO FANCY.

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

Chalk Up Community

• CROSSFIT DONATES HELMETS — Students participated in a bicycle safety event March 2 at Shalimar Elementary School. P.E. teacher Keith Oliver led a bicycle safety class for students who ride their bikes to school and CrossFit Power Dome of Crestview, FL donated a bike helmet to each student that participated. 
• HONORING A FALLEN SOLDIER — Earlier this month, Republic CrossFit in Republic, MO hosted an event to honor Christopher G. Stark who died in 2011 while serving in Afghanistan during Operation Enduring Freedom.
• THE PHOENIX EXPANDS TO VERMONT — The Phoenix, a national non-profit organization that serves individuals in recovery from substance use, will offer weekly classes at Green Mountain CrossFit in Hyde Park, VT. Classes will start Saturday, April 13.

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

Tennil Reed-Beuerlein is expecting a baby boy • Emily Bridgers is expecting a baby girl • Margaux Alvarez hit a 329 yard PR at the World Long Drive • Happy birthday Jenn Dancer • Louise Czurka did a clean a jerk complex at 179 pounds
• Jenny Arthur does a double back squat at 358 pounds for a PR • Mia Akerlund clean and jerks 270 pounds for a PR.

…and swimming is always a great way to recover.

Last Day of the 2019 Open — Today is your last day to get 19.5 done. Review the workout and standards and make sure to get your 19.5 score in by 5:00 PM PT tonight. 

Asia CrossFit Championship — The Asia CrossFit Championship announced Individual Event 2: Heavy Karen.

Support Inside Elite Fitness — Sean Woodland and Tommy Marquez reached out to fans of the show to ask for help to keep them producing Inside Elite Fitness.

Melissa Matthews on WOD on the Waves –– Men’s Health sent Melissa Matthews on WOD on the Waves, the CrossFit themed cruise from Miami just after Wodapalooza. 

— “Compelled to see what kind of person spends upwards of $600 to work out on a ship, I received a press pass to go on the four-day journey to the Bahamas. Advertisements promised beachside burpees, traditional island activities like snorkeling, and WODs instructed by CrossFit athletes. I couldn’t imagine anything worse than ruining beach time with squats.

— “All around me, people are going hard. A group of shirtless men are doing pull-ups. I focus in on a couple biking in sync. I spot the toned gym owner sitting on a pool chair with her mom. She waves, and now that someone’s noticed me, there’s no way to stop without feeling like a fool. I finish one mile and let myself collapse into a chair.

— “Confession: I spend hours chatting–mostly about health and nutrition–with Brian, Dana, and Matt, three CrossFitters I met through Cydnee. And I really enjoy it. In fact, I need people like them. Because yeah, they’re kinda weird about fitness, but their positive attitude keeps begrudging gym goers (like me!) motivated through hard workouts. They get me to show up when I’d rather skip leg day to binge eat ice cream on the sofa.”

“It’s Not What You Do, It’s How You Do It,” by Adrian Conway, Morning Chalk Up

Programming and training have been talked about to a high degree. People are dropping programming left and right and following different coaches, athletes, brands and sites. If there’s a certain flavor you’re after, you can find a program for it. I say this not to bash or discredit any program, or even to lift another (Full disclosure: As most of you know I’m a coach for Brute Strength.) but just to share my thoughts.

The thing is, training is more simple than you realize. There are coaches out there who will lead you to believe there is an exact formula or a specific method that will get you to the CrossFit Games. This is not true.

Here is what works: to do constantly varied, functional movements, executed at varied intensities while focusing on the basic foundational skill sets that others overlook and moving like a professional. As you do these things, weaknesses will become apparent and as you find them, obsess over them until there are no longer any weaknesses.

Also, when you are not in the gym put fuel in your body that meets the demands of your training and spurs recovery. Understand that at home is where the hardest work must happen to train well all year. We’re running a marathon here, not a sprint.

This works because the magic isn’t in what you do. The magic is in how you do it. Fitzgerald, Khalipa, Salo, Holmberg, Froning, Smith, Fraser (If you don’t know who each of these men are, you don’t know the sport, stop here and go study.) could each release a training program listing exactly what they did to win the title of Fittest on Earth, yet you’d never beat them.

3/30: Game of Barbells (Houston, TX)

3/30: Row for a Reason 2019 (Nashville, TN)

3/30: Reps For Rescues at CrossFit Hanover (Hanover, PA)

3/30: Crossfit Redoubt Open Competition (Slovakia)

3/30: Cru’s Crusaders Fundraiser WOD (San Clemente, CA)

3/30: Burritt Built Throwdown (Port St. Lucie, FL)

4/5 – 4/7: Iron Sharpens Iron Camp (Nashville, TN)

4/1 – 4/8: Northern California Classic Online Qualifiers (Online)

4/1 – 4/11: The Liege Throwdown Online Qualifiers (Herstal, Belgium)

4/6: Feed, Clothe, Love and Lift (Amarillo, TX) 

4/6: St. Peters CrossFit Fitness Awards (Saint Peters, MO)

4/6: Powerstroke Partner Throwdown 2019 (Fallon, NV)

4/6: Metcon Meltdown (Flemington, NJ)

4/6: Two Peas in a POD Competition (Burlington, MA)

4/6: Rookie Rumble at CrossFit Diversion (Williamstown, NJ)

4/6: Rise of the Machines IV (Austin, TX)

4/6: Bay Area Beatdown 2 (Webster, TX)

4/6: Rookie Rumble at CrossFit Cornerstone (Cincinnati, OH)

4/6: WOD 4 Trent (Phoenix, AZ)

4/10 – 4/24: Granite Games Online Qualifier (Online)

4/11 – 4/14: CrossFit Lowlands Throwdown Online Qualifier (Online)

4/12 – 4/13: Capstone Caveman Clash and Cook Off (Lubbock, TX)

4/12 – 4/14: Mid-Atlantic CrossFit Challenge (Washington, D.C.)

4/12 – 4/14: Athens Throwdown (Athens, Greece)

4/13: The Craic Throwdown (Norwood, MA)

4/13: Capacidad De Dos Amigos (San Antonio, TX)

4/13: Warrior Affiliate League Deuces Wild (Chino, CA)

4/13: Battle of the Ages (Pineville, NC)

4/13: 5th Annual Battle for the Mountain (Dawsonville, GA)

4/13: The Requisite Masters Classic (Philadelphia, PA)

4/13: HandSTANDUP for Haiti (Smyrna, TN)

4/13: WOD Wars Fit Fest (Dunedin, FL)

4/13: CFL Loganville Lockdown (Loganville, GA)

4/13: CrossFit Katy Team Classic (Katy, TX)

4/13: Rescue Road: Obstacle Course Event (Alpharetta, GA)

4/13: Quad Wars at CrossFit Adversary (Williamstown, NJ)

4/13: First Annual McClaren Cup (Rio Rancho, NM)

4/13 – 4/14: Freakin Throwdown 6 (Miramar, FL)

4/14: To Hill and Back 2019 (Albemarle, NC)

4/15 – 4/27: Top Of The Box Online Qualifier (Clarksville, TN)

4/19 – 5/1: CrossFit French Throwdown Individual Online Qualifier (Online)

4/20: The Wodfather VII 2019 (Keller, TX)

4/20: Rookie Rumble at Bucktown CrossFit (Chicago, IL)

4/20: Barnyard Throwdown (Ohatchee, AL)

4/26: Rookie Rumble at CrossFit Nashua (Nashua, NH)

4/26 – 4/27: Gameday Competition (Mankato, MN) 

4/26 – 4/28: CrossFit Italian Showdown (Milan, Italy)

4/26 – 4/28: The Sun Coast Fitness Festival (Kwa-Zulu Natal, AUS)

4/27: 4th Annual Spring Fever Partner Masters Comp (Souderton PA)

4/27: Rookie Rumble at CrossFit KOA (Cranford, NJ)

4/27: The Gnardog Challenge (Reedley, CA)

4/27: Festivus Games (Worldwide)

4/27: Raising the Bar for Charlotte (Medina, OH)

4/27 – 4/29: Asia CrossFit Championship (Shanghai, China)

4/27: Autism Rocks and Rows (San Clemente, CA)

4/27: Garage Games Xs and Ys (Hiram, GA)

4/27: The Explode Individual Classic (West Chester, PA)

4/27: Fast Times at West Tech High (Las Vegas, NV)

4/27: Tyler’s Voice CrossFit Competition (Jefferson City, TN)

4/27: SWFL Sharks Semi-Pro Grid Combine (Cape Coral, FL)

4/27: Explode’s Independent Classic (West Chester, FL)

4/27: Festivus Games at Crossfit Sav-up (Petaluma, CA)

4/27: 4th annual Apple Town Throwdown (Cornelia,GA)

4/27: Kettlebells for Cojones (Montgomery, TX)

4/27: Spring Fever Partner Master Competition (Souderton, PA)

4/27: Best of the Midwest Team Series Part 1 (Westfield, IN)