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Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Puori (formerly known as PurePharma), a health supplement company that believes in a preventative lifestyle and a holistic approach to health. Where the modern diet falls short in nourishing us with the nutrients we need, they provide the purest natural supplements for people, for ourselves, and for a healthier future.
You won’t find any maltodextrin or dextrose in their Pure Carbs recovery product. Try a free sample just by asking Puori to send you some.
QUOTE OF THE DAY
“Everyday is filled with time and excuses. Which one are you choosing to use today?” — LG Fries
HEY ALEXA, WHAT’S THE WORKOUT OF THE DAY?
WAIT, WHAT?
Alexa, everyone’s favorite living room artificial intelligence bot by Amazon just got an upgrade, thanks to one avid CrossFitter and programmer Sawyer Billings.
Now all you need to do is say “Alexa, ask main site to give me today’s workout,” and she’ll tell you in her most eloquent machine voice:
For Time:
5 strict muscle-ups // 50 double-unders
4 strict muscle-ups // 40 double-unders
3 strict muscle-ups // 30 double-unders
2 strict muscle-ups // 20 double-unders
1 strict muscle-up // 10 double-unders
I WANT THIS.
If you already own Alexa, just enable the feature. If you don’t, luckily it’s Amazon Prime day today and you can snag an Amazon Echo for about $90 off.
Oh and here’s our CrossFitter’s guide to shopping Amazon Prime Day, in case you needed any ideas.
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
James Newbury is competing on Australian Ninja Warrior. Why people aren’t looking twice at pregnant women working out. Christian Lucero hits a 363 pound hang clean. Alexis Johnson and Alex Vigneault confirm they’ll be competing at this year’s Atlas Games. Bjorgvin Gudmundsson practices running through a snatch ladder up to 245 pounds. Two weeks out from the 2017 Pan Ams, Alyssa Ritchey hits a huge jerk PR of 253 pounds at only 112 bodyweight. Carleen Mathews needs a buddy for this mini triathlon.
Stacie Tovar on her final CrossFIt Games...”It’s been an awesome nine years, full of incredible memories…My time is nearing. I can’t quite recover like the younger guys. Now that I have this community, I want to give 150 percent to this and sometimes training gets in the way of that. There’s a little bit less pressure this year because it’s my final year. I’ve got nothing to lose. I’ve got everything to gain. I’m just out there to have a great time. I’m really just looking forward to taking a step back and just seeing what happens.”
Adrian Conway on why you don’t really wanna make it to the CrossFit Games…“I hear people constantly saying ‘Adrian, I want to make it to Regionals,’ ‘Adrian, I want to make it to the CrossFit Games,’ ‘Coach, I’m willing to do what it takes.’ Then all of a sudden, people are like ‘I worked a long day yesterday, my kids kept me up at night’…Sorry, don’t you want to make it to the CrossFit Games? You need to start having the ability to line your life up to address those issues…You might need to quit your job. There are just too many people out there recklessly, thoughtlessly, carelessly throwing around the idea that they want to be CrossFit Games athletes, and they really don’t want to be. Any goal in your life, you have to have the humility, and this doesn’t just go for the CrossFit Games, this goes for anything and everything you’d want to pursue in life. Make sure you’ve got everything dialed in…understand what it’s going to take to make the sacrifices, and if by all means it lines up with what your heart desires and this is what you’re willing to do, I hope to see you at the CrossFit Games one day.”
THINGS TO…
WATCH: Making of a Champion, Part 13
In this episode of the multi-part documentary series following Mathew Fraser, he discusses personal sacrifice in preparation for the CrossFit Games, and narrowing his focus on repeating as the Fittest Man On Earth.
WATCH.
WATCH.
HEAR: Why Becky Conzelman Declined Her Invitation To The CrossFit Games
CrossFit legend, Becky Conzelman joins the Nasty Girls Podcast to talk about why she declined her invitation to the CrossFit Games. Becky is also founder of Faith Rx’d, a full-time mom and was once an Olympic contender for Velo Cycling. Who knew?!
TUNE IN.
TUNE IN.
EAT: Vegetarian Southwest Sweet Potato Taco Bowls
The photos alone make this dish look unbelievable, aside from the fact that it’s packed with everything you want in a lunch. If you wanna ditch the ranch, we recommend swapping with green goddess dressing.
LUNCH IS SERVED.
LUNCH IS SERVED.
CHALK UP AFFILIATES
STORY SERIES: So how’d your affiliate get its name?
“CrossFit Lōzen was founded during the winter months of 2016 by three women. As women, we knew we would have to create a name and a logo that would have deep and powerful meaning to it. We began brainstorming and came across a female apache warrior from the 19th century – Lōzen. ‘Lōzen is my right hand, strong as a man, braver than most, and cunning in strategy. Lōzen is a shield to her people.’ After reading that quote we knew we had found the name that would best reflect our community, our coaches, and what we stood for. CrossFit Lōzen was born.” — CrossFit Lōzen in Mequon, Wisconsin
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WHAT TO TELL YOUR POLICE BUDDY WHO GETS UP EARLY TO RUN…
Police offers at Berlin PD in Connecticut have been sweating it out at Back East CrossFit this summer. Why? Because it’s getting them in better shape, and the five-week program is also designed to let officers, detectives and dispatchers bond in a way that they can’t during office hours. After all, chasing down vigilantes doesn’t leave a lot of room to chat. Police Chief Paul Fitzgerald is giving the program an A+ so far, so looks like they’ll be back at it again next year…or sooner.
Pell City, Alabama welcomes their first CrossFit affiliate, CrossFit Logan Martin, which opened their doors on July 1. Owner Scott Campbell, a former Alabama State Trooper who served as a Marine Patrol Trooper, weighed around 300 pounds in 2012 until a friend introduced him to CrossFit.
CHALK UP READS
“How A 52-Year-Old Went From Not Being Able To Do A Push-Up To Winning The CrossFit Games” by Prevention
It all began on a hot August day in 2010. Shellie Edington, then 46, was attempting to peel her sweaty, sticky body off of a black exercise mat that was curling up at the corners and causing other gym goers to trip over the edges. “I’m going to die here,” she thought, as she struggled to push off the ground.
The former competitive gymnast, who once trained with Olympic gold medalist Mary Lou Retton, could no longer do a single push-up.
An extremely humbled Edington looked around the abandoned warehouse. It was a bare-boned CrossFit gym, the newly opened Fit Club in Columbus, Ohio. It had a few barbells in the corner and pull-up bars made out of pipes hanging from the ceiling. When they drove up that first day, her daughter had taken one look at the building and decided she’d be safer sitting in the car in the parking lot.
“Bouncing Back From the Burning Barn” by Andréa Maria Cecil, CrossFit Journal
As Matt Beck put his 7-year-old son to bed on Friday, June 16, his phone rang. Four times. He missed the calls. It was a buddy at the fire department from which Beck had retired weeks earlier.
Shortly afterward, Beck’s wife’s phone rang around 9 p.m. It was one of her good friends.
“I was shocked that she was calling,” Kelly Beck recounted. Typically, the two women text. “I said, ‘Are you OK?’” No, her friend said. Her real estate agent had driven by the couple’s gym and it was on fire.