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Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by FlapJacked, makers of high-protein muffins and pancakes. Not sure what to eat before your WOD? Try FlapJacked Mighty Muffins! Just add water, stir, microwave for 35 seconds, and you have yourself a power-packed breakfast with 20g of protein and under 20g net carbs. Grab a Chocolate Peanut Butter Mighty Muffin 12 Pack sold by FlapJacked on Amazon
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QUOTE OF THE DAY
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“Hopefully what you get from tonight is the understanding that those times when you get up early and you work hard…those times when you don’t feel like working, you’re tired, you don’t want to push yourself but you do it anyway. That is actually the dream. It’s not the destination, it’s the journey.” — Kobe Bryant, during Monday night’s jersey retirement ceremony.
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A STORY TO WARM YOUR COLD DECEMBER HEART.
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What is it?
On the evening of November 30th, a sergeant and deputy from the Douglas County Sheriff’s Department responded to a call about a dog that had fallen through the ice along a Minnesotan trail.
When they arrived, they see Tom — a 14-year-old Chow Chow struggling for his life.
The rescue.
After managing to pull the fluffer from the ice, he gratefully thanked the responders with snuggles. They brought him back to the sheriff’s office to get him dry and warm and to locate his foster parents.
The silver lining.
That’s when Keith Polipnick, a dispatcher with the sheriff’s office, first laid eyes on Tom and fell in love with the senior dog. After talking things over with his wife and Tom’s foster parents, the senior foster dog has now found his forever home with the soft-hearted dispatcher.
He will live out the rest of his life in their one story house on the lake, probably chasing ducks.
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CHALK UP IN 2 MINUTES
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Roundup — Kelsi Kiel and Cameron Pernich win the 2017 CrossFit Liftoff, taking home $3000 each. Alexis Johnson finally gets to take her boot off and she can still do a pistol better than basically everyone. Katrin Davidsdottir placed third in her first 6.8 mile Spartan sprint race. Jacob Heppner helps his dog recover with some FITAID.
With your second cup of coffee…This cat is basically every single one of us at meal time, right?
With your third cup of coffee (let’s be honest)…a piece of this bumper plate cake. That’s a cake folks. What is perhaps the coolest cake on the planet, was designed and made by Glass Slipper Gourmet, a custom wedding and special occasion cake shop in San Francisco. Oh and it’s made with triple dark chocolate.
Pack Your Bags — Team Richey, vlogger of all things CrossFit, dropped a not too sublte hint that the Europe Regional is going to be in Berlin, Germany. Technically he said, “Berlin…CrossFit Meridian Regional is being held for the northern region.” We know he meant to say Europe Regional.
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COFFEE BREAK CONVERSATIONS
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What to tell your friend who’s not sure what to wear to their interview…
Grab your Nanos. Austin Harris was prepping for a job interview to be CFO of Health Warrior when he was told to bring his running shoes to an interview with the co-founder. They had some CrossFit to do. Co-Founder Nick Morris said of the less than ordinary interview process, “Seeing somebody outside their comfort zone and seeing how well they respond to whatever challenge it is gives you a little bit of knowledge about how they’re going to perform when they are, you know, having a difficult day.” Long story short, Austin got the job and we have new ideas for interviews in the future. This should be fun!
What to tell your wife to get you for Christmas…
The Lulu ABC pants, as in “anti ball-crushing” pants. Yes, they’re a real thing and they’re kinda (fitting) in right now.
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CrossFit Undisclosed located on Al Udeid Air Base in Qatar, put on an informal competition for service members of all branches to have fun and test their fitness. (Photo Credit: 379th Air Expeditionary Wing)
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THINGS TO…
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WATCH: Women Instagram Like Fitness Models for a Week
When it comes to fitness and body image, it seems like Instagram is an endless highlight reel that you can’t possibly measure up to. Well, two ladies team up with an actual fitness model for a week-long Instagram challenge. In the end, they learn a lot about what their best selfie really looks like.
MUST WATCH.
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HEAR: Transitioning to Four-Person Teams
Nick Fowler from Brute Strength dives into a short discussion on what he sees will be the major effects on the team aspect of competitive CrossFit from the shift to a four-person squad.
TUNE IN.
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EAT: Arugula Pesto
Cause making basil-pesto can be a little challenging (and expensive) in the winter, there’s this very paleo alternative that works in a pinch and pairs great over salad, chicken, salmon and really anything else you love to eat pesto with.
GET THE RECIPE.
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Today’s edition of the Morning Chalk Up is powered by
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CHALK UP AFFILIATES
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Further Reading — Christian Fox, head coach and programmer for CrossFit South Brooklyn who heads up their 55+ program, details his advice and approach for training masters athletes…”The rapid improvement in all things CrossFit slows down within a few months to a year, and you might think (or worse, your coach tells you) that you need to do more. More volume. More frequency. More intensity. When you’re young, you can get away with doing a lot of crap to your body until you can’t. I won’t say that there’s a magic number where you can’t, like ‘It’s all downhill after 30/40/50…etc’, but at some point
you have to pay attention to balancing the training/recovery equation more than you used to. Put another way, you might benefit more from less time spent training and more time spent recovering.”
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GROCERY SHOPPING FOR TIME — Topwater CrossFit in Lavaca, TX took first place in an annual food rally. Fifteen teams dressed in holiday costumes lined up at a local grocery store in a race down the aisles to complete their shopping list. All of the groceries purchased are donated to the Calhoun County Community Ministries food pantry.
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CHALK UP READS
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“Pace Makes Race” by Emily Beers, CrossFit Journal
It’s a brisk day in March on Harvard campus in Cambridge, Mass. While many college varsity teams have already wrapped up their seasons, Harvard crews are waiting for the ice to melt on the Charles River so they can begin theirs.
Members of the men’s varsity team slowly trickle into the Newell Boathouse, making their way to the second floor, where they start warming up for the afternoon training, their second session of the day.
Two athletes look out at the ice and snow that still covers the river during this uncharacteristically long winter.
“Melt already,” one says.
The ice has relegated the team to training on Concept2 rowing machines—which they call “ergometers” or “ergs”—for a number of months. Everyone is eager to get back on the water.
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CHALK UP CALENDAR
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12/18 – 20: 6th Annual CrossFit Invictus Online Competition (Online)
1/6: BrickYard Brawl (South Windsor, CT)
1/11 – 14: Wodapalooza Fitness Festival (Miami, FL)
1/11: Row’d Royalty (Worldwide)
1/13: Abominable Snowdown II (Orem, UT)
1/13 – 14: War of the Wods (Greensboro, NC)
1/20: Winter WOD’rland 2018 (Bend, OR)
1/20: Garage Games’ World Wide WOD (Worldwide)
1/27: Winter Chiller (Fairmont, WV)
1/27: NorCal Masters 2018 (Richmond, CA)
1/27 – 28: The Fittest Experience (Austin, TX)
2/3: No Weak Links “V” (Whitesboro, NY)
2/3: Caution Grounds 7 (Hialeah Gardens, FL)
2/3: Output Fitness Trials (Miramar, FL)
2/10: Mirror Image CrossFit’s Cupid’s Clash (Panama City, FL)
2/22: CrossFit Open 18.1 (Worldwide)
3/1: CrossFit Open 18.2 (Worldwide)
3/8: CrossFit Open 18.3 (Worldwide)
3/15: CrossFit Open 18.4 (Worldwide)
3/22: CrossFit Open 18.5 (Worldwide)
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+ Send us an event
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