“The path out of fear was through the work.”- J. Cole
Allison Ehle Knocks Out the Individual and Team Quarterfinals as well as the AGOQ
For most athletes, it’s difficult to advance and qualify for even one of the secondary stages of competition following the CrossFit Open. But a small select group of people found themselves in a position to qualify for all three subsequent stages: the Individual Quarterfinal, the Team Quarterfinal, and the Age Group Online Qualifier. We were able to catch up with one of these athletes and capture some of their thoughts (specifically since the programming was so similar across all three weekends).
Allison Ehle, of CrossFit Identity has participated in every Open since 2012. She’s competed three times on a team at Regionals and once at the Games with team CrossFit Terminus in 2015. This year she placed 1115th worldwide in the Open. That was good enough to make the Individual Quarterfinals, where she finished 479th in North America. Her team, CrossFit Identity qualified for the Team Quarterfinals where they eventually finished in 105th. And in her Masters division (Women 35-39), she currently sits in 121st following the AGOQ.
Here’s what she had to say about the experience:
Morning Chalk Up: First, how does your body feel after these past six weeks?
Allison Ehle: “No lie, my body tapped out on me yesterday as soon as it was done. Most of that was the more repetitive nature of some arguably already ‘dangerous’ movements. Like that many GHD sit-ups and the effect it’s had on my hips and back, or my calves with the number of double unders and high box jumps…it’s been a lot.”
A good gym owner opens the doors. A great gym owner opens hearts and minds.
Whether they’re waking up for the 5:00 AM class, putting an arm around your shoulders, or giving you the extra kick in the butt when you need it. For those of us who rely on our gyms, we owe a word of thanks.
O2 is giving you the chance to thank gym owners and staff as part of their Gym Appreciation Week. Upload a short video saying thank you and your gym will automatically enter the draw for an Ultimate Gym Upgrade from Hyperice, Assault Fitness, and Yeti.
Momentum builds for GYMS Act: More than 110 GOP and Dem co-sponsors across House and Senate have signed on to support the bill, more than any small business legislation, including the PPP extension.
From the press release: “The Community Gyms Coalition (CGC) and IHRSA, The Global Health & Fitness Association, groups representing more than 40,000 gyms and fitness studios across the U.S., today applauded the bipartisan introduction of the GYMS Act in the Senate by Senators Tammy Duckworth (D-IL) and Jerry Moran (R-KS). The GYMS Act would provide direct support to rebuild the devastated fitness industry and save small gyms, fitness studios, and fitness facilities from bankruptcy.”
LIFEAID is hiring. There are currently several positions available, including Area Sales Associates in various parts of the US, National Accounts Manager, CFO and more.
How to Harness the Power of Insulin
Insulin is a misunderstood hormone. It is like the Severus Snape of the human body. People think he’s evil but only because they don’t understand his real motives. In the end, he saves Harry’s life because he loves…. Well, I won’t spoil the ending.
Real spoiler alert: Insulin isn’t evil. It’s actually necessary for our bodies to function. And it happens to be the most anabolic hormone we have, meaning it holds the key to performance and muscle building. And it definitely isn’t the root cause of the obesity epidemic.
The role of insulin in the body is an important one.
CrossFit Athlete Alison Scudds Showcases Full Day of Nutrition and Training
With the 2021 NOBULL CrossFit Games approaching, the Morning Chalk Up reached out to multiple top-level CrossFit athletes to create a video series that digs deeper into their approach to fitness and nutrition. Cole Sager, Alison Scudds, and Kelsey Kiel all responded and provided insight into their training and daily eating routine.
Remind me: A competitor at the 2019 CrossFit Games as a member of Central Beasts, Scudds has alternated between team and individual competition. She posted a fifth-place finish with Central Beasts at the Games and then a career-best seventh as an individual at the 2017 Atlantic Regional. Scudds is now set to compete at the West Coast Classic after finishing 43rd in the Quarterfinals stage.
Morning fuel: Scudds takes a different approach to her first meal of the day given that she doesn’t have much of an appetite. She eats a couple of Trifecta hard-boiled eggs and then drinks a breakfast smoothie. The meal isn’t massive, but Scudds needs something to fuel her training session.
Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.
Today’s workout of the week is programmed by Justin LoFranco.
10 Rounds For Time:
50m Walking Lunges
50 Step-ups at 20″
Perform with a weight vest (20/14lb or 9/6kg)
Some advice from Justin: “I did this workout a few times training to climb Mt. Denali, which I start climbing tomorrow. Approach this workout like any Hero WOD, plus it’s great prep for Murph. Try to stay consistent and don’t go out too hot. If you want to follow my journey as I’m climbing the tallest mountain in North America follow @chalkupjlo and @chalkupmountaineering. Good luck. Have fun.”
To inquire about submitting an upcoming workout of the week, shoot us a note.
Lifting, climbing, swinging, write a list of CrossFit movements and about 75% of them involve using your grip. Yet we spend so little time working on something so crucial. Check out these four grip variations to strengthen your grip and have you clinging onto bars, ropes, and kettlebells with ease.
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Complex Olympic lifts like the clean or snatch often get broken down into just two stages. Pull and pray. Time to take out “pray” and add in the five distinct phases in the clean so you can find out where you can make the most gains.
The 3-in-1 Row, Ski, Paddle Machine Backed by Rich Froning
Transform your garage, hotel room, or bedroom into a CrossFit training facility with Whipr, the world's first portable ERG training machine. Still selling at founder pricing, use code "MCU5" for an additional 5% off.
PSA: Climbing a rope is 99% technique, not strength. If you can hold your own body weight on a bar for just a few seconds, you can climb a rope. Watch this guide from WOD Prep and learn the techniques you need to practice in order to achieve your first climb.
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