Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Working Against Gravity.
Need some help understanding macronutrients and why nutrition is so critical for maximizing results? The nutrition coaches at WAG have you covered with our updated 2019 Nutrition Guide, now available on audiobook and for Kindle. This guide is jam-packed with valuable info on how to track macros for peak performance, our top macro-tracking tips, macro-friendly shopping lists and meal timing. We have helped over 15,000 members hit their goals and we can help you with a custom nutrition program.
QUOTE OF THE DAY
“You can’t dream up confidence. Confidence is born of demonstrated ability.” — Bill Parcells
Cru Mercuro is a six-year-old boy living with a type of cerebral palsy that affects his hamstrings called spastic diplegia. He uses a specialized walker to help him get around every day from his Kindergarten class to his Little League games.
After a series of illnesses last fall and winter, Cru’s doctor told the family that his condition will only become worse as his muscles become tighter over time.
A life-changing surgery.
Cru’s mom, Karisa, found Dr. T.S. Park of the St. Louis Children’s Hospital, who specializes in a special surgery that, if successful, could help Cru walk unassisted. But he’d would have to have it before he hit his eighth birthday. And it will cost $75,000.
Mike Moran, a member at OC Athletix in San Clemente, CA heard about Cru’s story. He went to the affiliate owners and asked if he could throw a fundraiser for the boy.
“I was so happy to be a part of helping Cru and his family and so proud of the way the CrossFit community rallied around the cause,” Mike said.
Cru’s Crusaders took place at the end of March and raised $1100 dollars from more than 30 members of the community coming to WOD with Cru, who led the way on the warm-ups and ended the Fight Gone Bad style WOD with a lap around the box with all the athletes.
Paired alongside an auction, held by a local high schooler, the community raised more than $30,000 for Cru’s surgery.
“The community coming together for Cru has helped lift a huge burden that has been on our shoulders,” Karisa told us in an interview. “What they did was beyond anything I can comprehend right now.”
Head Down, Eyes Forward for Dani Speegle
Dani Speegle is going to the CrossFit Games. Even though official results from the Open are still needed to determine how specifically, the next phase of the season for Speegle is underway with the Games clearly in focus.
It starts with this weekend’s Mid-Atlantic CrossFit Challenge (MACC), where Speegle will take part in her fourth sanctioned event this season. Despite being one of favorites to win, according to Speegle “the pressure is off for this one since I already have a spot to the Games so I’m going in pretty relaxed.”
After MACC is over, the focus will shift back to Games training until the Rogue Invitational on May 18-19 where Speegle has confirmed she’ll compete at if she qualifies. The online qualifier for Rogue just wrapped up and she’s currently safely within a qualifying spot in 4th.
That will be the extent of her competition schedule up until the Games, even though she’s also earned a spot at two international events in the Reykjavik CrossFit Championship, and the Brazil CrossFit Championship.
Speegle admits that there is “no need to put my body through that and the travel and time changes and everything, It’s time to really just focus on the Games.”
In this episode of For Real by Red Pill Training, see how Sara Sigmundsdottir is going to take on the 2019 season after 2018’s broken rib ended the CrossFit Games in disappointment, how Elliot Simmonds has adapted his training following his Games individual debut last year and see the athletes take on Open workout 19.5.
HEAR: OPEX’s James FitzGerald on the Todd Nief Show
Todd Nief invites James FitzGerald to his podcast to discuss how to develop skills to “notice your noticings,” how to balance content consumption for learning vs. content consumption for pleasure and what separates the best from everyone else in terms of how they create energy.
Okay, okay nothing to do with CrossFit, unless of course some day we all need to fend off White Walkers we’ll be prepared. But if you’re looking to make an event out of the season premiere this weekend, check out the eleven best Game of Thrones watch parties across the country.
Deliciously savory smoked salmon pinwheels rolled up with a flavorful chive and dill cream cheese and tons of fresh spinach. This easy, healthy appetizer comes together in just ten minutes for the ultimate party food or snack.
Today’s edition of the Morning Chalk Up is fueled by
Chalk Up Community
ROWER GIVEAWAY FOR BECKY — The Reveille Project, a nonprofit that works to help returning vets reassimilate to civilian life, is holding a Concept2 giveaway for Becky Conzelman of FAITH RX’D who passed away on April 6. Every $20 you donate to the Reveille Project
by 11:00 PM PT April 14 is an opportunity to win. The winner gets to pick between a Rower, SkiErg or BikeErg from Concept2. All donations collected by the Reveille Project will go to FAITH RX’D.
STEPPING INTO SUMMER — The First Annual Stepping Into Summer hosted by CrossFit Battery in Fairfield, OH is a fundraiser to buy new shoes for students in need within the Fairfield City School District. There will also be food trucks and raffles.
PUSH 4 PARKINSON’S FOXWOD 2019 — Push 4 Parkinson’s mission is “to expose those with Parkinson’s to the more than 15,000 CrossFit affiliates that can provide scaled workouts and a supportive, encouraging environment to help individuals manage the disease.” You can host FoxWOD 2019in your
affiliate on April 27 for a 45-minute WOD that mimics some of the obstacles those with Parkinson’s face.
COURAGEOUS CLASS — CrossFit Iron Hammer in Westminster, MD hosts a weekly Courageous Class, open to members of the community with learning disabilities to support their pursuit of health and fitness.
AFFILIATE REVIEW — Cameron Bucek, the CrossFit Nomad, recently dropped in at No Excuses CrossFit in Suwanee, GA and wrote a full review.
CHALK UP IN 2 MINUTES(a highlight reel around social media of CrossFit pros and average joes)
…and talk about sibling rivalry. Over the last few weeks, all three of this set of triplets got their first muscle-up.
Granite Games Open WODs Released — The 2019 Granite Games Open has begun. The first three WODs have been posted and scores are due Monday, April 15 by 5:00 PM PT.
— Week Two: The remaining Granite Games Open WODs will be released Wednesday, April 17 at 3:00 PM PT.
— You’ve got time: Registration closes on April 15 at 5:00 PM PT.
— Why so late: Now a sanctioned event, the CrossFit Granite Games were moved to June 2019 to coincide with the new CrossFit competition calendar.
CrossFit Lowlands Throwdown Qualifiers — The three qualifier WODs for CrossFit Lowlands Throwdown were posted earlier this week. Registered athletes have until April 15 at 5:00 PM PT to submit their score.
…That’s a busy weekend. It is, especially considering this weekend is also the Mid-Atlantic CrossFit CrossFit Challenge. We’ll have a wrap-up for you Monday, but over the weekend you can follow along on their Facebook page.
CrossFit French Throwdown — The CrossFit French Throwdown is next weekend, so the schedule isn’t easing up any time soon.
— Confirmed: Brooke Ence has registered for the CrossFit French Throwdown.
Have dinner with Margaux Alvarez and Dan Bailey — The Vine Yard is hosting a wine paired dinner on April 25 at 7:00 PM PT at Bottiglia in Las Vegas, NV with Dan Bailey, Margaux Alvarez and the
Vine Yard Wine. Seating is limited.
— If you can’t make the dinner you can still meet Margaux and Dan on Friday, April 26 at Total Wine in Boca Park, NV for a complimentary Vine Yard wine tasting from 4:00 -6:00 PM PT.
Twenty men, 20 women and 38 teams are set to square off for three days of competition in our nation’s capital of Washington, D.C. this weekend. This is the first Sanctional since the conclusion of the 2019 CrossFit Open and one of only 10 opportunities remaining (9 for teams) to grab a spot at the CrossFit Games.
The pathway to qualify from the Mid Atlantic CrossFit Challenge is pretty straightforward: just go out and win it.
Only one athlete, Dani Speegle, is currently in a qualifying position. She’s the unofficial US national champion in the Open and if somehow that falls through she has a host of top Sanctionals finishes she could get a backfilled invite from. Speegle is the clear front runner, so it’s likely to pass to number two on the women’s side.
No other athlete is currently qualified, this means that all 20 male athletes and 19 female athletes are vying for the one top spot.
No special invites were granted for this competition so every athlete and team went through the qualifier.
This is a fairly “green” group of competitors. There are only four former Games athletes on the men’s side, and two on the women’s side; and none are very well known.
This is also the first Sanctional for a majority of these athletes. Only 10 of 40 athletes have competed in a Sanctional before, most notably is Dani Speegle who has competed in three others so far followed by Paul Castillo, Norman Woodring and Samantha Pugh all with two.