All team and individual Regionals events are now released

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7 days until Regionals starts.

“A strong anvil does not fear the hammer.” — Charles Spurgeon

SO HOW MUCH DOES IT COST TO COMPETE AT REGIONALS?

Do tell.

For those of you out there thinking competing at Regionals is a low-cost cake-walk weekend vacation you couldn’t more wrong.

We were curious ourselves as to how much these athletes spend for one weekend competing for world fitness domination so we asked our good friend Carleen Mathews, who’s training for her seventh Regionals, for some insight.

The Deets.

• $200 — Regionals Competition Fee. 
• $900 — Plane flight from Portland, OR to San Diego, CA for Carleen, her husband and her coach.
• $150 — Paying for a coach to cover classes while they’re both out of town.
• $1,000 — Airbnb in California.
• $200 — Car rental.
• $0 — Food is being covered by Ice Age Meals. 
• $100 — Incidentals.
• $2,400 — Grand Total

Anything else?

None of these costs include the other 51 weeks of the year these athletes are paying for physical therapy, coaches, nutritionists, access to the local pool or anything else they need to go ham-ho on Events 1 -6. So next time your fav CrossFit athlete is selling a t-shirt or tank to fund their trip to Regionals consider helping him or her out. It’s not a get rich quick scheme.

GO TEAMS THEY SAID. IT’LL BE FUN THEY SAID.

What happened?

All six team events were released yesterday and athletes will be using the worm a lot: three of the six workouts.

Teams also got a new standard for burpees over the worm, but for the most part these workouts are business as usual. While the number of athletes has changed the programming remains largely similar. Event 4 is actually a repeat.

FUN FACT: The weight of the worm is partitioned as follows: 100 pounds, 70 pounds, 100 pounds, 70 pounds, for a total of 340 pounds.

So what are the workouts?

EVENT 1

As MFMF relay:

   25 overhead squats

   150 double-unders

Then, as a relay:

   Handstand walk

M 135-lb. and 155-lb. OHS

F 95-lb. and 115-lb. OHS

Time cap: 17 minutes

EVENT 2

4 rounds for time of:

200-m run (pairs)

25 synchro chest-to-bar pull-ups (pairs)

10 Worm clean and push presses (team)

Time cap: 17 minutes

EVENT 3

For time:

MF Pair 1

   3 rounds:

   30 / 20-cal. Assault Bike

   21-15-9 partner deadlifts, 440 lb.

MF Pair 2

   1 round:

   90 / 60-cal. Assault Bike

   45 partner deadlifts, 440 lb.

Time cap: 17 minutes

EVENT 4

For time:

40 Worm thrusters

40 Worm burpees

30 Worm thrusters

30 Worm burpees

Time cap: 12 minutes

EVENT 5

For time:

Female athletes complete:

   20 rope climbs (pair)

   40-cal. row (each)

   60 snatches, 95 lb. (pair)

Then, male athletes complete:

   20 rope climbs (pair)

   40-cal. row (each)

   60 snatches, 135 lb. (pair)

Time cap: 17 minutes

EVENT 6

For time:

144 handstand push-ups

144-ft. Worm lunge

Time cap: 9 minutes

THINGS TO…

WATCH: The Brute Showdown Ep. 3

A powerlifter, a crossfitter, an Olympic weightlifter and a bodybuilder battle it out for supremacy. In this episode they test the deadlift, a physique show and the burger challenge.

WATCH THE BRUTEDOWN.

HEAR: 9 Ways to Improve Your Relationship

CrossFit power couple Michael and Adee Cazayoux sit down to share nine tips they’ve used to create a successful relationship. We’ll be getting into conflict resolution, the 1-10 scale, and love languages to name a few.

LET’S TALK ABOUT LOVE.

EAT: 27 High Protein Dinners in 20 Minutes

Bookmark this page for when it’s 4:30 PM and you’re about to leave work to head to the store cause you forgot your fridge is a barren wasteland and you don’t want to work too hard but have a great meal.

PROTEIN LIFE SAVERS.

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

CHALK UP COMMUNITY

• ROWING TIP — The catch is the starting position in your row, and it’s the most important part of a clean and efficient stroke. Here’s a quick 60-second fix from Dark Horse Rowing.
• NATIONAL POLICE WEEK — CrossFit Harbor Springs in Harbor Springs, MI is hosting a special WOD in honor of National Police Week this Saturday. 
• A FOURTH BIKE — When Karel Biggs needed some bikes donated for the annual student giveaway at the school where she teaches she asked if anyone at her box, Always Strong Clarksville, could help. Within half an hour, she had four bikes for students at a school where 75% of kids are on free and reduced lunches. 

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

Josh Bridges, Brooke Ence, Patrick Vellner, Jenn and Sam Dancer, Emily Abbott, Jacob Heppner, Margaux Alvarez, Saxon Panchik, Haley Adams, Candice Wagner, Talayna Fortunato, Dakota Rager and Tommy Hackenbruck are set to compete at Tough Mudder X on June 8 • Samuel Kwant just got out of a successful knee surgery, which is why he’s missing this season •
Stacie Tovar tested Regionals Event 5 and it looks just as brutal on video as it does on paper • Happy Birthday Katrin Davidsdottir. 

Sidelined…Looks like CrossFit Mayhem’s Angelo DiCicco won’t be competing at the Central Regional due to an injury. He’s being replaced by Ted Starkweather, who actually finished two spots ahead of DiCicco in the Open. 

“I Am No Superhero” by Pete Hitzeman, Breaking Muscle

America is addicted to superlatives. We’re bored with better; we want the best, biggest, fastest, strongest, hottest, coldest, highest, funnest, most expensive, most incredible thing that has ever been devised, and we want it every time. We want it from our entertainers, in our driveways, and on our dinner plates. But somewhere along the line, our predilection for the extreme has robbed us of our ability to characterize things any other way.

I see this on my social media feed every day. Somebody eats responsibly and exercises, and her health improves. The reaction? “Girl, that’s amazing.” Somebody else ran a half marathon. “That’s incredible.” Another person turned off their cable service in an effort to watch less TV. “So awesome.” One dude quit smoking cold turkey. “He’s so brave.”

I’m not saying people shouldn’t celebrate their accomplishments. They absolutely should. All that stuff is hard, and I know because I’ve done it. But we should also maintain the perspective that the things we do in the gym, in the kitchen, and on the roads and trails to improve and measure our health and fitness are, from the perspective of what we should be capable of as a species, normal. Hard work is normal. Full-depth squats are normal. Toil and sweat and perseverance and delaying gratification are normal.

5/11 – 5/12: Beast Mode Games (Greenville, SC)5/11 – 5/12: Midwest Monster (Joplin, MO)

5/11 – 5/12: Reebok’s Ready for Action – Fittest in Israel (Israel)

5/12: Barbells for Bullies (Danbury, CT)

5/12: The Mountain Meltdown (Park City, UT)

5/12: The 5th Element (Bedford, NH)

5/12: Soho Brawl (Tampa, FL)

5/12: Fallout in the Falls (Wichita Falls, TX)

5/12: Unfinished Business – The Lift Off (Pottstown, PA)

5/12: Masters of the Universe (Horsham, PA)

5/12: Vegas Barbell Brodown (Las Vegas, NV)

5/18 – 5/20: East Regional (Albany, NY)

5/18 – 5/20: Europe Regional (Berlin, Germany)

5/18 – 5/20: South Regional (Salt Lake City, UT)

5/19: Raising the Bar for Recovery (Medina, OH)

5/19: East Coast Battle (Hanover, MD)

5/19: Barbells in the Burbs (Carol Stream, IL)

5/19: Gladiator Games (Concord, NC)

5/19: The Pillage of Palm Harbor (Palm Harbor, FL)

5/19: Spring Fling Partner Throwdown (San Anselmo, CA)

5/19: SilverFox Masters Competition (San Clemente, CA)

5/19: Ultimate Fitness Championship (Kennewick, WA)

5/19: Warriors Hope 2018 (Greenwood, IN)

5/19: T-Town Throwdown (Tifton, GA)

5/19: Murph for Muts (Peachtree Corners, GA)

5/19: Firehawks Scorch Trials (Rio Rancho, NM)

5/19: Denton Fitness Festival (Denton, TX)

5/19 – 5/20: GameDay Mankato (Mankato, MN)

5/20: Europe Regional After Party Sponsored by FITAID (Berlin, Germany)

5/25 – 5/27: West Regional (Del Mar, CA)

5/25 – 5/27: Central Regional (Nashville, TN)

5/25 – 5/27: Latin America Regional (Rio de Janiero, Brazil)

5/26: Beauty is a Beast 2 (Indian Rocks Beach, FL)

5/27 – 5/28: 24 Heroes in 24 Hours (Southborough, MA)

6/1 – 6/3: Atlantic Regional (West Palm Beach, FL)

6/1 – 6/3: Meridian Regional (Madrid, Spain)

6/1 – 6/3: Pacific Regional (Sydney, Australia)

6/2: Kegs and Kilos (Manhattan, KS)

6/2: Long Island Masters (Hauppauge, NY)

6/2: Texas WOD Fest (Houston, TX)

6/2: Tacos and Tequila Throwdown (Highlands Ranch, CO)

6/2: Meshugge CrossFit Summer Melee (Overland Park, KS)

6/3: Summer Sizzler Individual Masters Competition (Burlington, MA)

6/8 – 6/9: Bricktown Throwdown (Bricktown, OKC)

6/9: Beastette Bash at CrossFit Ananda (Arlington, TX)

6/9: Gulf Coast Games (Mandeville, LA)

6/9: WOD Wars 6 (Humble, TX)

6/9: Big Orange Brawl (Knoxville, TN)

6/9: Heroes of the Platform (Meridian, ID)

6/9: Triple Crown Fitness Event (Greenville, NC)

6/9 – 6/10: The Heartland Games 2018 (Chicago, IL)

6/9 – 6/10: Alaka’i SUPER Summer Slam (Kapolei, HI)

6/16: Battle on the Creek (Johns Creek, GA)

6/16: Full Battle Rattle (Robinson, IL)

6/16: East Coast War (Wilmington, NC)

6/19: Gauntlett VIII – River Rumble (Portsmouth, OH)

6/23: Garage Girls CrossFit Grit (St. Simons Island, GA)

6/23: 2018 Summer Swolestice (Gresham, OR)

6/23: HAMCO Heat (McLeansboro, IL)

6/23: The Greenville Games (Greenville, SC)

6/23: The Burn Out (New Bern, NC)

6/23 – 6/24: Asbury Park Summer Games (Asbury Park, NJ)

6/23 – 6/24: The Dakota Games (Fargo, ND)

6/30: Summer Stampede (Bethlehem, PA)