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Good morning and welcome to the Morning Chalk Up. Today’s edition was chalked up while reading excerpts from Pages of Purpose, an 80-page ebook sharing more than 20 female voices discussing self confidence, esteem and body image.
Reminder, the 2017 CrossFit Open registration begins this Thursday.
QUOTE OF THE DAY
“Anything in life worth doing is worth overdoing, moderation is for cowards.” — Frogmans Ballad, Lone Survivor
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
Wodapalooza is hosting a live Facebook Q&A today at 3pm Pacific. Katrin Davidsdottir is now a member of the Ascent Protein team. RxBar is hitting the road, traveling to these Los Angeles area Costco stores to offer in-person mix-and-match purchases for a very limited time. Kate Middleton, AKA the Duchess of Cambridge, likes to do CrossFit.Blair Morrison handstand walks with his Nano 7.0s on his hands. Tia-Clair Toomey practices her triple unders. Michele Letendre hits a 220 pound power clean and jerk PR. CrossFit HQ added a new specialty course to get advanced training in running: the Pose Method.Jaclyn DeMiro’s advice when you don’t have a 180 pound sandbag to train for Wodapalooza: grab a buddy instead. Tasia Percevecz hits a 170 pound power snatch complex. Jalissa Deveraux is OK, but this looked like it hurt a little.
P.S. have you seen Wodapalooza event 4 & 5 yet?
WHAT WE’RE WATCHING
The story of Malik Abdul-Haqq, a former drug addict who was sentenced to three years in a California state prison, getting his life back on track through CrossFit.
CHALK UP READS
“You’ll Want to Sign Up For CrossFit After Seeing These Amazing Before and After Photos” by Popsugar
Growing up as a girl, I was encouraged to be pretty, and of course thin, but never strong or athletic, so it was a huge breath of fresh air to meet Danielle Horan when starting my own CrossFit journey.
Her strength and confidence inspire me every day to push myself and embrace my strength (and my muscles!). Her incredible transformation is proof of all her hard work and dedication. Today, Danielle is not only a CrossFit coach but has also competed in numerous competitions.
Popsugar: “What are you most proud of when it comes to what your body can do?”
Dani Horan: “[That] I can do whatever I put my mind to.”
“How to Pick the Accessory Work that’s Right for You” by Athlete Daily
Accessory work will get you super strong, address muscle imbalances and help your muscles grow (hypertrophy) to take on more muscle mass. It’s also really fun. Think about it: you don’t get nearly as frustrated with how your one-arm rows feel versus a bad squat day.
In a broad sense, accessory work can include anything that’s not a major lift—things like snatch pulls or close grip bench press, for example— though this article will focus more on accessory work meant to assist certain muscle groups and not one specific lift.
Whether you do CrossFit, powerlifting, weightlifting or strength training the most important thing for long-term success and healthy is symmetry. Do you have it ? Most of us don’t.
CHALK UP AFFILIATES
Husband and wife duo and former law enforcement officers who found CrossFit in 2013 while serving on the force, just opened up their first affiliate in Newton, Iowa.
Chalk this one up to affiliate names we’ll never be able to pronounce but we’re still glad to see them helping this north-central Texas community get fitter: CrossFit Waxahachie