Your Coffee is ready.
Good morning and welcome to the Morning Chalk Up. Today’s edition was chalked up while watching these seven times that Alyssa Ritchey lifted stupid amounts of weight.
QUOTE OF THE DAY
“Perfection is not attainable. But if we chase perfection, we can catch excellence.” — Vince Lombardi
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
Ben Smith and Kara Webb unofficially win 17.3. Powerlifter Rob “Da Savage” lifts 2,005 pounds in 33 seconds. An 18-year-old finished 17.3 faster than Rich Froning. Barbell Spin compares the past eight Open performances of Brooke Wells and Brenda Castro and shows just how close the two are. Maddy Myers pause front squats 255 pounds for a double. Brenda Castrohits a 300 pound squat triple two days before 17.4.
THINGS TO…
HEAR: Former Twitter CEO Dick Costolo
Julie Foucher sits down with the former Twitter CEO to talk about his soon to be released digital fitness platform, Chorus, his 10-year journey doing CrossFit and implementing CrossFit in the corporate world.
TELL ME MORE.
TELL ME MORE.
TRY: Brute Body is Back
In four days, Brute Body enrollment opens back up and you can signup and get on the waiting list now. Brute Body is an expertly-crafted program designed to help you achieve your goals. It’s designed for any type of athlete, from the beginner to the Regional competitor and it’s gonna be tough.
I WANT MORE.
I WANT MORE.
EAT: Zucchini Lasagna
A healthy twist on a sacred Italian dish. As an Italian-American, it’s nearly sacrilegious to even consider such a substitution but I’m also 75% fat kid, so if it tastes good I eat it and this looks mighty tasty.
I <3 PASTA.
I <3 PASTA.
BUY: CrossFit Edition Assault AirBike
The perfect addition to your box or garage gym, CrossFit HQ just released their limited edition official CrossFit branded Assault AirBike.
START SHOPPING.
START SHOPPING.
CHALK UP AFFILIATES
CrossFit Bandera Road and church burned down in a fire in Helotes, TX. If you want to help support their rebuilding efforts, you can donate here.
CrossFit Al Asad in Laredo, TX is hosting a public grand opening this weekend.
Implementing CrossFit Kids at this San Antonio charter school has contributed to the drastic drop in body mass index at the school.
The noon class at CrossFit Del Mar warmed up with a little game of dodgeball.
CHALK UP READS
The Open is a little bit like Christmas – except it’s five weeks straight of waiting up to see what Santa brings us. And Dave Castro is “Santa.” And our weekly Open announcement is our “present.” Prescribed pain wrapped up nicely with a bow. What kind of people are we?
CrossFit has a funny way of making us not only look forward to/enjoy the (painfully) fun Open workouts, sometimes even getting us to do it one or two more times again. So why do we do it? No pain, no gain?
“How Coffee Naturally Boosts Your Workout Performance” by Jake Boly, BarBend
Coffee, noun; defined as a drink made from brewed and ground bean like seeds. For myself, and a lot of others we know coffee as a verb. “Did you see me coffee that PR?” and, “I need to seriously coffee before I start my daily work.” Most pre-workout drinks leverage caffeine as their main ingredient and have multiple other ingredients to help provide a workout boost. Coffee has naturally occurring caffeine and antioxidants to provide a similar pre-workout boost supplements offer.
What Is Coffee?
Coffee contains a combination of caffeine, polyphenols, and chlorogenic acid. While there are other ingredients that naturally exist in each cup of joe, these three are the most referenced for benefit. The caffeine in coffee is what gives us the feeling of increased energy. Caffeine typically hits the bloodstream around 15-45 minutes post-consumption, and the half life (or length to digest half) is anywhere from 3-5 hours. Polyphenols are natural substances that act as antioxidants in the body, or the compounds that help protect us from free radicals (toxins). Chlorogenic acid is also classified as an antioxidant. All of these are great components for someone who wants a natural workout boost.