Dave drops the first individual Regional event hint

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Red H Nutrition. How would you like to recover 5x faster than ever before and reduce DOMS by 50%? Then, here…I’ll hold your beer while you go get your Red H Nutrition GO JUICE BCAA samples. Pick yours up for only 99¢ shipping! Go big or go home and use code “CHALKUP” to save 25% at REDHSHOP.COM on all their supplements systems.

22 days until Regionals starts.

‪”If you knew you’d have your leg amputated tomorrow would you sit on the couch and cry about it or would you do awesome airkicks all day?” — How I met your mother

EMILY SCHROMM: THE NEXT LEVEL FITNESS ENTREPRENEUR

Quite the resume.

You probably already know who Emily Schromm is: she’s a CrossFitter, Nutritional Therapy Practitioner, Youtuber, podcaster, and even an ex-MTV reality show star.

Two years ago she flaunted some serious entrepreneurial skills by creating and launching the Empack, a backpack specifically designed to be used for weight training. She even raised over $140,000 with the Empack’s kickstarter.

Yeah, the girl stays BU-SY, and she’s got something else on the horizon, her first gym.

The space.

Introducing Platform Strength, a “CrossFit gym meets 24-hour fitness” in Denver. There will be five trainers running group classes like at your traditional CrossFit box, but there will also be personal training. The facility will be open 24/7 with lots of space for Olympic lifting platforms and functional fitness equipment.

“I just feel like I never would have put something in the world if it already existed,” Schromm said.

Keep me posted!

Platform Strength is tentatively set to open this June, and their online programming will be available May 1st. You can join the mailing list or follow them on Insta to stay in the loop about the gym’s progress.

COFFEE BREAK CONVERSATIONS

What to tell all your CF friends showing off their handstand walking skills…

You’ve got nothing on this Ethiopian man. He can pull cars upside down, walk downstairs carrying a human, and practically run down the street. He says he practices for three hours in the morning then three hours again in the evening. CrossFit folks, it’s time to step your game up. 

What to tell your friend who’s wife is way fitter than he is…

You’re not alone. For many of you dudes who’s bae is also a CrossFitter, your true swolemate has probably kicked your butt more than once. At firs it didn’t happen very often and you blamed ‘that pizza I had for lunch.’ But then it started happening half the time. Now it’s like 75 – 25 and there’s really no rolling back the clock. Just face it, she’s fitter than you and for advice on that subject, here are two HOGS (husbands of Games superstars) as they share what it’s like living with two girls — Chyna Cho and Margaux
Alvarez — during that time between the Open and Regionals. 

THINGS TO…

WATCH: Fatigued Trivia with Dan Bailey

How many trivia questions can you answer correctly after one round of a really tough WOD? Dan Bailey was at CrossFit HQ to take on out-of-breath trivia.

3, 2, 1…GO.

EAT: 23 High-Protein Sheet Pan Dinners for Busy Weeknights

The sheet pan is all the rage right now and for when dinner is the last thing you want to do but the one thing you absolutely need, the sheet pan may be the only thing keep you from going into a hangry rager.

DON’T GO HANGRY.

KNOW: This Ben & Jerry’s Ice Cream is Only Avaialble in One Spot

Hi, this is Target letting you know that the new Glampfire Trail Mix by Ben & Jerry’s, which combines chocolate ice cream, marshmallow swirls, crunchy pretzel swirls, and fudge-covered almonds, is only available at Target. 

PEACE OUT, GOING TO TARGÉT.

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

CHALK UP COMMUNITY

• PRO TIP: PICKING BUMPER PLATES — Ever spent half your WOD chasing your bouncing barbell around the box? Jason Khalipa demos how three different bumper plates bounce.
• GANNON STRONG — Yarmouth Police Officer, 32-year-old Sean Gannon was fatally shot while serving a warrant on April 12, 2018. His K-9 partner, Nero, was also shot but survived. CrossFit IronSpider in Salem, MA is hosting a memorial WOD and fundraiser for his family in May. 
• NATE’S WOD FOLLOW-UP — In early April, we told you about Nate’s WOD Challenge, a fundraiser for One Summit which pairs kids battling cancer with Navy SEAL mentors. Eight affiliates raised $9000 by completing the hero WOD Nate. Athletes from CrossFit 1620 completed the most rounds of Nate as a gym with 492. That translates to 984 muscle-ups, 1968 handstand push-ups and 3936 kettlebell swings all in one afternoon. 

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Dave Castro reveals the first hint for individual Regionals athletes • BTW, did you miss the first team hint Dave dropped way way back? • You can now find FlapJacked, our official breakfast sponsor, in the baking aisle at Walmart stores across the US • Brigitte Osborne hits a 365 pound deadlift PR and the loudest PR yell ever • Someone get this guy some barbell clips cause he’s running out of barbell space.

P.S. Did Jamie Hagiya just say ‘camel toe’? 

Business Insider UK — Weight loss advice from people who’ve done it…”Calorie deficit really is the key factor for weight loss and a calorie deficit usually means dealing with hunger. Dieting with renaissance periodization (RP) taught me how to choose the smartest foods to cope with diet hunger, which makes such a difference for success and ability to stick to the plan. Choosing high-volume foods when calories get low makes dieting bearable. There will still be some hunger, but when you make smarter food selections for your calorie needs, the hunger is reduced to a level that you don’t end up
face-first in a cake or feeling so deprived you just throw in the towel and tell yourself you can’t diet.”

“Choosing to Be an Athlete” by Jen Miller

It’s been a year since my first CrossFit individual competition. 



It’s been a year of training and extra accessory work, a year of successes, a year of failures, a year of learning what foods my body needed (and didn’t need), and a year of hitting reset when I ate those unneeded foods instead of my broccoli.  This year was filled with research and endless questions to my coaches.  It was also the year that I found the right people to push me from my workout partner to my CrossFit friends who sent me videos, and encouraged me to challenge myself. I set goals and crushed them, and set new ones and got off track only to find my way back again and again.

I’m pretty sure that I’m the world’s biggest button pusher when it comes to hitting RESET. This year I lost weight and body fat while continuing to build muscle mass. This year I focused on listening to my coaches and being coachable. This year, I even got my first pull up!

But the most powerful thing that occurred this year was my decision to think like an athlete.

The competition ended just a little bit differently this year. I medaled. Little, tiny, munchkin me got to that podium! Me!

4/28: Battleground SoCal (Wimington, CA)4/28: Girls Gone Rx (Cincinnati, OH)

4/28: Salem Slaughterfest (Salem, OR)

4/28: 3rd Annual Appletown Throwdown (Cornelia, GA)

4/28: Brew-N-Brawl 2018 (Lenoir, NC)

4/28: CrossFit Cheltenham Throwdown (Gloucestershire, United Kingdom)

4/28: Badger State Games (Wausau, WI)

4/28: Fight Club (Fort Mill, SC)

4/28: Beast of the Bluegrass (Lexington, KY)

4/29: Three of A Kind (Gloucestershire, United Kingdom)

4/28 – 4/29: Walter’s Cup Throwdown (Amsterdam, Netherlands)

4/28 – 4/29: Battle of the Bluffs (Council Bluffs, IA)

4/28 – 4/29: King City Throwdown (Tupelo, MS)

4/30: The last day to sign-up for Greece with VoyEdge RX

5/4 – 5/5: Tough As Nails (Lubbock, TX)

5/4 – 5/5: No Gutz No Glory (Denver, CO)

5/4 – 5/5: Throwdown in Joe Town (St. Joseph, MO)

5/4 – 5/6: European Masters Throwdown (Budapest, Hungary)

5/5 – 5/6: Tribal Clash (Quarteira, Portugal)

5/5 – 5/6: Barbell de Mayo (Woodbridge, VA)

5/5 – 5/6: Manila Throwdown (Manila, Philippines)

5/5: Cinco de Mayo Classic (San Antonio, TX)

5/5: The Locomotive Games III (Youngstown, OH)

5/5: Granite Games Throwdown (Southaven,  MS)

5/5: Battle of the Boro (Goldsboro, NC)

5/5: New WODs on the Block (Grand Rapids, MI)

5/5: The Crawfish Challenge (Columbia, SC)

5/5: Masters of the Shed (Roxbury, NJ)

5/5: Never Forgotten Games (Redding, CA)

5/5: Burpees de Mayo (Phoenix, AZ)

5/11 – 5/12: Beast Mode Games (Greenville, SC)

5/11 – 5/12: Midwest Monster (Joplin, MO)

5/11 – 5/12: Reebok’s Ready for Action – Fittest in Israel (Israel)

5/12: Barbells for Bullies (Danbury, CT)

5/12: The Mountain Meltdown (Park City, UT)

5/12: The 5th Element (Bedford, NH)

5/12: Soho Brawl (Tampa, FL)

5/12: Fallout in the Falls (Wichita Falls, TX)

5/12: Unfinished Business – The Lift Off (Pottstown, PA)

5/12: Cooler by the Lake Clash (Milwaukee, WI)

5/18 – 5/20: East Regional (Albany, NY)

5/18 – 5/20: Europe Regional (Berlin, Germany)

5/18 – 5/20: South Regional (Salt Lake City, UT)

5/19: Raising the Bar for Recovery (Medina, OH)

5/19: East Coast Battle (Hanover, MD)

5/19: Barbells in the Burbs (Carol Stream, IL)

5/19: Gladiator Games (Concord, NC)

5/19: The Pillage of Palm Harbor (Palm Harbor, FL)

5/19: Spring Fling Partner Throwdown (San Anselmo, CA)

5/19: SilverFox Masters Competition (San Clemente, CA)

5/19: Ultimate Fitness Championship (Kennewick, WA)

5/19: Warriors Hope 2018 (Greenwood, IN)

5/19: T-Town Throwdown (Tifton, GA)

5/19: Murph for Muts (Peachtree Corners, GA)

5/19: Firehawks Scorch Trials (Rio Rancho, NM)

5/19: Girls on Girls VII (Bridgeport, PA)

5/19 – 5/20: GameDay Mankato (Mankato, MN)

5/25 – 5/27: West Regional (Del Mar, CA)

5/25 – 5/27: Central Regional (Nashville, TN)

5/25 – 5/27: Latin America Regional (Rio de Janiero, Brazil)

5/26: Beauty is a Beast 2 (Indian Rocks Beach, FL)

5/27 – 5/28: 24 Heroes in 24 Hours (Southborough, MA)

6/1 – 6/3: Atlantic Regional (West Palm Beach, FL)

6/1 – 6/3: Meridian Regional (Madrid, Spain)

6/1 – 6/3: Pacific Regional (Sydney, Australia)

6/2: Kegs and Kilos (Manhattan, KS)

6/2: Long Island Masters (Hauppauge, NY)

6/2: Texas WOD Fest (Houston, TX)

6/3: Summer Sizzler Individual Masters Competition (Burlington, MA)

6/9: Beastette Bash at CrossFit Ananda (Arlington, TX)

6/9: Gulf Coast Games (Mandeville, LA)

6/9: WOD Wars 6 (Humble, TX)

6/9 – 6/10: The Heartland Games 2018 (Chicago, IL)

6/9 – 6/10: Alaka’i SUPER Summer Slam (Kapolei, HI)

6/16: Battle on the Creek (Johns Creek, GA)

6/16: Full Battle Rattle (Robinson, IL)

6/16: East Coast War (Wilmington, NC)

6/23: Garage Girls CrossFit Grit (St. Simons Island, GA)

6/23: 2018 Summer Swolestice (Gresham, OR)

6/23: HAMCO Heat (McLeansboro, IL)

6/23 – 6/24: Asbury Park Summer Games (Asbury Park, NJ)