Dear 19-year-old Michael, don’t do it.

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by FlapJacked, the Official Breakfast Sponsor of the Morning Chalk Up. 

Craving a blueberry muffin? You’re in luck! Today FlapJacked released a NEW Blueberry Mighty Muffin with 20g of protein and less than 20 net carbs, putting all other Blueberry Muffins to shame. This quick and easy breakfast is perfect to grab and go before or after your WOD. Grab a 6 or 12 pack today on Amazon.

P.S. The CrossFit Open kicks off in two days, 15 hours.

“We must not listen to those who advise us ‘being men to think human thoughts, and being mortal to think mortal thoughts,’ but must put on immortality as much as is possible and strain every nerve to live according to that best part of us, which, being small in bulk, yet much more in its power and honour surpasses all else.” –Aristotle

SHINE BRIGHT LIKE A DIAMOND.

So bright. 

CrossFit is so much more than lifting weights and getting in a good workout. CrossFit is about the communities we build and the ways we can put our strength in numbers to good use, and GSR CrossFit in Vestal, NY just did something so rad.

So what happened?

They hosted something called “Joy Prom”, a full scale prom event put on for those in the community with special needs. The theme? “Your Night To Shine”.

On February 10, more than 35 guests, from 18 to 79-year-old (eeek, too cute!), along with their friends and family, got all fancy shmancy for a big night of fun, dancing, pizza and dessert. Local businesses also offered up their services (like shoe shining, hair, and makeup) to pamper the prom-goers and help them create a night to remember.

We’re not crying, you’re crying. 

The night was so successful, Rollo plans to host the event again next year. CrossFitters, you never cease to amaze us.

COFFEE BREAK CONVERSATIONS

What to tell your friend who’s abs always hurt after a good laugh…

ROFL. Introducing Comedy WOD, coming to a comedy cub near you. Co-host of Wodcast Podcast and stand-up comedian Eddie Ifft is going on tour, performing one-hour comedy shows incorporating humor that only CrossFitters would think was LOL. The first show is coming to the Green Bay-ish area March 1, but Eddie’s plans to book out shows in these cities throughout 2018: Honolulu, Las Vegas, Anchorage, Albuquerqe, Perth, Sydney, Brisbane, Adelaide, Melbourne, Wilmington, Dallas, San Diego, and Ann Arbor.

THINGS TO…

WATCH: Ron Gets Fit

Obese, high blood pressure, and diabetic. Ron was on the 3:00 PM train to an early grave. Ron has already lost 84 pounds, completely overhauling his nutrition and finding a home at CrossFit NYC.

MEET RON.

HEAR: Find Your Unbreakable Success

At just 36-years-old, Aaron Hawkins awoke in the middle of the night to a heart attack. After waking up, Aaron determined to spend his life helping others rather than just focusing on his own success. He joins the Better Than Yesterday podcast to share his journey. 

A LIFE WITHOUT REGRETS.

KNOW: Nutrition in the Aging Process

Ever heard the story about the 50-year-old who says they’re in the best shape of their life? That’s not only NOT an accident, but nutrition played a vital role in achieving that result. Fifty-year-old Crystal Zarbatany talks about how dialing in her nutrition completely changed her fitness.

CAN’T OUT WORK A BAD DIET.

EAT: The Best Chicken Soup You’ll Ever Eat FEB 19

The best chicken soup you’ll ever eat. This homemade nourishing healthy soup is perfect for when you’re feeling under the weather. Packed with anti-inflammatory ingredients like ginger, turmeric, and garlic. 

BEST SOUP EVER.

Today’s edition of the Morning Chalk Up is

CHALK UP COMMUNITY

• THE NEXT GEN — CrossFit HQ gave a massive shout-out to 13-year-old Shiloh Ellis, a Kettlebells4Kids ambassador, USAW weightlifter, and aspiring CrossFit athlete. In 2016, Shiloh raised nearly $20,000 to help bring fitness and health homeless kids. 
• YOUNG BLUE EYES OF HOPE — On January 25, three-year-old Sonny Dare suffered cardiac arrest and never recovered. Devastated, his parents and the Scorpion Strength and Conditioning community organized a memorial for Sonny. Moved by the tragedy, Tia-Clair Toomey even traveled up to join the family for the WOD. 
• REMEMBERING CHRIS HILL — Chris Hill was a Deputy U.S. Marshall who was killed while serving a warrant. Organized by CrossFit Condor in Mechanicsburg, PA, several affiliates in the community joined together last weekend to honor Chris with a memorial Hero WOD and collected donations for his wife and two children. 

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

Throwback footage to when Chris Spealler made three attempts in a matter of weeks to hit 100 unbroken pull-ups • Margaux Alvarez announced she’s going to be doing all her Open WODs live on Instagram • Jessica Griffith hits a 200 pound snatch PR • Ben Bergeron’s Chasing Excellence podcast just passed one million play.

Dave Castro released the first CrossFit Open hint — We told you yesterday morning that the first hint would arrive Monday, and sure enough it did. For those would-be soothsayers out there, the photo is of the Father Antonio de la Ascensión statue located in Balboa Park in San Diego, CA. Have fun driving yourself mad trying to guess that one. 

Adrian Conway argues that 2018 and the move to four-person teams marks the end of the Affiliate Cup…“I think it’s going to be a lot more likely for people to fly into a state and live there for six to eight months…you’re going to see people forged together from different sponsored supplements or clothing line and forge a team for an entire season and I think this is something that will continue to level up the competition but also in a sad way put an end to the Affiliate Cup.” 

“Lifting Over Lupus” by Hilary Achauer, CrossFit Journal

“Lifestyle changes won’t make a difference.”

When Shannon Longfield was diagnosed with lupus two years ago, her doctor told her diet and exercise wouldn’t improve her symptoms.

Longfield, now 44, had been suffering from joint pain so severe she could barely walk. She was offered a disabled placard for her car and prescribed a handful of medications.

So Longfield switched doctors, and the next one told her diet and exercise might help, but she’d be on medication forever. She started taking prednisone, Plaquenil, methotrexate, cevimeline and a large dose of folic acid to help with the side effects of methotrexate. The medicine helped her move around a bit more, but she still suffered from joint pain and fatigue. She needed a nap most days. The medicines had side effects such as hair loss, blurry vision, sun sensitivity, bloating and nausea.

In 2014, Longfield weighed 285 lb. but lost 70 lb. following a Paleo diet. When she was diagnosed with lupus in 2015, she began drinking soda and eating processed and fast food. At one point, she put on 35 lb. in three months. By early 2017, the 5-foot-5 Longfield weighed 270 lb.

2/22: CrossFit Open 18.1 (Worldwide)2/23 – 3/26: Garage Games Junior Open (Worldwide)3/1: CrossFit Open 18.2 (Worldwide)

3/8: CrossFit Open 18.3 (Worldwide)

3/10: Women Who WOD (Barbados)

3/15: CrossFit Open 18.4 (Worldwide)

3/22: CrossFit Open 18.5 (Worldwide)

3/23: The Redeemed and the Dominant: Fittest on Earth is released (iTunes)

3/24: 4th Annual St. Paddy’s Day Competition (Norwood, MA)

4/7: Battle of the Badges (Anaheim, CA)

4/7: The Revolution (San Antonio, TX)

4/14: Battle for the Mountain (Dawsonville, GA)

4/14: Appalachian Games (Asheville, NC)

4/14: Deuces Wild by Warrior Affiliate League (Baldwin Park, CA)

4/14 – 4/15: Mid-Atlantic Affiliate Challenge (Columbia, MD)

4/14 – 4/15: WOD Wars Fitfest (Dunedin, FL)

4/20 – 4/22: Athens Throwdown (Athens, Greece)

4/21: Festivus Games (Nationwide)

4/21: Mayhem for MSR (Cookeville, TN)

4/28: Battleground SoCal (Wimington, CA)

4/28: Girls Gone Rx (Cincinnati, OH)

4/28: Salem Slaughterfest (Salem, OR)

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

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

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

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

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

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

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

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

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