Are you still awake?

Happy Black Friday and welcome to the Morning Chalk Up. Today’s edition is fueled by Paleoethics. What’s Black Friday without a good deal from The Official Sports Nutrition Sponsor of The CrossFit Games? Paleoethics is offering 40% off their full size supplements and more! Shop now!

P.S. We’re skipping the lines today and heading outside to use our fitness. We’re driving up to climb Mount Whitney’s mountaineers route for the next couple days. See you on top of the world.

“If you always do what you’ve always done, you will always get what you’ve always got.” — Unknown

CHALK UP IN 2 MINUTES

Roundup — You ready to take on Rob Forte’s snatch position hold challenge? Solveig Sigurdadottir stops by Coach Mike Burgener’s garage for a weightlifting session.
Elijah Muhammad trolls Noah Ohlsen just a little bit. 15-year-old Morgan McCullough hits a 341 pound Jerk PR. Lauren Fisher joined
the LesserEvil Snacks team. Hafthor Bjornsson deadlifts 903 pounds twice. 

…And Patrick Vellner was caught training in a chicken suit for the Ragnar Relay. 

Jacob Heppner doesn’t always fail a muscle-up, but when he does it’s because he already did 150 toes-to-bar, 100 chest-to-bar and was in the middle of 50 muscle-ups for time. 

Dubai Fitness Championships releases the names of the 72 male and female athletes who’ll compete in Dubai December 13 – 16 for the $50,000 first place prize. It’s the who’s who of CrossFit Games veterans, notably…Alex Vigneault, Bjorgvin Gudmundsson, Lukas Esslinger, Travis Mayer, Christian Lucero, Cody Anderson, James Newbury, Jason Smith, Alec Smith, Streat Hoerner, Ben Smith, Alex
Anderson, Rasmus Andersen, Lukas Hogberg…Annie Thorisdottir, Sara Sigmundsdottir, Kara Webb, Kari Pearce, Thuri Helgadottir, Kristin Holte, Jessica Couglin, Sam Briggs, Alessandra Pichelli, Jen Smith, Lauren Fisher, Kristi Eramo, Bjork Odinsdottir, Mia Akerlund, and Emily Abbott. 

Emily Bridgers to Parents…“Please buy your child a jump rope and teach them how to jump rope. Continuously getting clients in their 20s, 30s, and 40s who have never picked up a rope is mind blowing, not to mention much harder to teach an adult. Also, put your kid in gymnastics, even if just for a little while…that’s all for my non-parent parenting advice!”

FUN FACT — Athletes from 86 countries around the world participated in the 2017 Wodapalooza Online Challenge.

COFFEE BREAK CONVERSATIONS

What to tell your friend who’s not enthused with Black Friday deals…

If you’re lucky, one of these three things might still be available. 

THINGS TO…

HEAR: How To Prioritize Myself And Not Feel Guilty About It

How do I learn how to prioritize my personal needs, wants, goals as a mother, wife, take-care-of-every-body-errr and not feel any guilt or shame about it? Grab your coffee, sit down and grab a notebook and pen for this episode of The Nasty Girls Podcast. 

THIS IS GONNA BE GOOD.

EAT: Really? You can’t possibly be hungry right now.

Instead, why not raid grandma’s liquor cabinet and make yourself one of these Old Fashioned’s.

YOU BRING THE ICE, WE’LL BRING THE RYE.

BUY: Worthy of Love Leggings

Did you know that more than 100,000 girls under 18 years old are bought and sold for sexual exploitation every year in America? Pretty unbelieveable. The Worthy of Love Legging is a collaboration with Saving Innocence, a non-profit working tirelessly to end the exploitation and sex trafficking of minors. For every legging purchased, Four Athletics will donate a legging to girls rescued from this nightmare.

STOP CHILD TRAFFICKING.

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

CHALK UP AFFILIATES

STORY SERIES: How has CrossFit helped you achieve a goal?

“As a busy single mom of three I have had my fair share of obstacles to overcome. Shortly after starting CrossFit, I participated in my first nutrition challenge weighing in at 236 pounds. I was in shock I didn’t even own a scale, but I knew this was my opportunity to do something about it. During my first challenge I dropped 12 pounds. Ten months later weighing in at 176 pounds, I  went from 43% body fat to 26%, and gained more than 14 pounds of muscle. CrossFit has changed my life, and gave me more energy.” — Jenny Metz, Powerlab CrossFit in Calimesa, CA

Further Reading — “The Value and Privilege of Coaching” 

“…Just as we ask our athletes to journal their workouts and reflect on their mood, coaches can take note of circumstances that impact our craft. What qualities in an athlete cause our compassion to vanish?  How long can we endure excuses before losing our temper? What external stressors are keeping us distracted? In that last class where we know we just went through the motions, what was our mindset? What did we do the morning we had enough energy to really give our best each time we coached? How can we repeat that?

“A coach should be an example of the process in more than fitness or training; the qualities we develop in the gym are meant to be directly transferable to our daily lives. Expect more from our athletes in their movement, and they learn to believe they are capable of more in all areas.  Show them they can fix a physical imbalance with time and patience, and they start to see deeply ingrained habits as changeable too. Confidence transfers, and we as coaches get to encourage and reroute people towards their goals when they lose focus and remind them of their purpose.”

“Walking: No Path to Fitness” by Lon Kilgore, CrossFit Journal

Everyone ages: 8.6 percent of the world’s population is between 55 and 65, and 8.7 percent is over 65.

Many of us grew up in the era where “live fast, die young” (1) was an anthem of attitude. We wanted to pack as much experience and irresponsibility in as we could—worry about the consequences later.

That attitude frequently persists. We still want to live fast, often to our detriment, and our definition of “young” is changing because we can expect a substantially longer lifespan than our forbears. Older Americans are becoming less accepting of physical decay during our 79.3-year life expectancy. Globally, the expectation is currently 71.4 years, although significant regional variations exist: Japan has an 83.7-year life expectancy, while Sierra Leone’s is a dismal 50.1 years.

Given that we want to do more things for a longer period of time, it is odd that a 2011 Associated Press/LifeGoesStrong.com survey found older adults are more likely to diet than exercise to improve their health, especially as they report that they are more concerned with decaying physical abilities than with health issues.

11/30: CrossFit Liftoff (Online)

12/1 – 3: Atlas Games (Montreal, Canada)

12/2 – 3: Rogue Winter Classic (Cleveland, OH)

12/2 – 3: Winter Classic V4 (Macon, GA)

12/2: Anthem CrossFit’s Reindeer Games (Pensacola, FL)

12/2: Vekter Games IV (CrossFit ReVamped, Columbia, MD)

12/9: Ho Ho Ho CrossFit Kids Competition (Riverside, CA)

12/9: The 2017 Reindeer Games (Del Mar, CA)

12/9 – 10: WOD GODZ 2017 (Shreveport, LA)

1/11 – 14: Wodapalooza Fitness Festival (Miami, FL)

1/27: Winter Chiller (Fairmont, WV)

1/27: NorCal Masters 2018 (Richmond, CA)

1/27 – 28: The Fittest Experience (Austin, TX)