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Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by GymBuildr, providing box owners all the tools they need to grow their community. Are you a member of an affiliate? Earn the easiest $100 you’ve ever made by getting your coach to sign your gym up for a 6 week challenge.
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QUOTE OF THE DAY
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“Don’t wish it was easier, wish you were better. Don’t wish for fewer problems, wish for more skills. Don’t wish for less challenges, wish for more wisdom.” — Earl Shouff
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CHALK UP IN 2 MINUTES
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Roundup — Mia Akerlund does 16 unbroken ring muscle-ups. Rich Froning and Jason Khalipa are working out together again…Khalipa to Mayhem anyone? Jacob
Heppner carries an 800 pound yoke. Alessandra Pichelli tosses around this 480 pound tire like a ragdoll. Here are the first digital mockups of Margaux Alvarez’s affiliate The Vine Yard CrossFit. Margaux Alvarez’s dad is two weeks into CrossFit. Here’s the final entry list for the 2017 International Weightlifting World Championships.
Throwback Thursday…Alethea Boon snatching 105 pounds at the 2014 Pacific Regional. Fast forward to the 2017 CrossFit Games, she snatched 180 pounds.
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COFFEE BREAK CONVERSATIONS
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☕ These are best enjoyed while drinking out of our Rise & Grind Coffee Mug.
What to tell your friend who always throws away the instruction manual…
Pay attention to detail. Imagine you just bought a brand new IKEA dresser. You’re jamming through the steps easy peasy until all of a sudden you find your drawers won’t open. Whoops. Looks like you skipped a step. Well that’s like Olympic weightlifting. It’s also one of the five lessons Stephanie learned after getting into CrossFit. Just like your IKEA dresser, doing it right the first time can save you a lot of time, frustration and sweat. Seriously on the sweat tho, putting those things together is hard work.
What to tell your friend who likes to put the cart before the horse…
Not so fast. You’ve been hitting a lot of gains this year and were probably thinking your 350 pound clean and jerk would be podium-worthy at the upcoming CrossFit Liftoff. Sorry to burst your bubble, but just the other day, HQ announced that any athlete competing at the 2017 International Weightlifting Worlds — which are going down in Anaheim, CA right around the same time — can use their near record-breaking lifts towards the Lift Off. They just need to do a little fitness for time.
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THINGS TO…
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TRY: Territory Meal Delivery
Don’t let all your hard work in the gym go to waste by not fueling up with proper nutrition. If you’ve never tried Territory before, they’ll give you a $50 credit towards your first week’s order.
WORTH A TRY.
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HEAR: Mindset Shifts and Gaining the Edge with Kara Webb
Kara Webb jumped from seventh in 2016 to second in 2017, and with it came a change not just in her physical but mental training. Brute Strength sits down with the second fittest woman on Earth for an episode on attitude and how that brought her to the top.
TUNE IN.
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EAT: Pumpkin Spice Baked Granola Bars
OK. This is the last pumpkin recipe we’ll post for the year…maybe. These pumpkin spice bars from PaleOMG look like candy bars but they’re healthy, we promise.
A BAKER’S DOZEN.
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BUY: 28 Fall Finds to Pick Up from Trader Joe’s ASAP
Thanksgiving is right around the corner so now’s the perfect time to stock up on holiday favorites. In case you’re needing a little inspiration, Ambitious Kitchen has a full list of what to buy.
GRAB A CART.
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Today’s edition of the Morning Chalk Up is powered by
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CHALK UP AFFILIATES
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On November 18, CrossFit Ex Novo in Princeton, NJ is hosting Barbells for Babies, a fundraiser for the March of Dimes, a nonprofit organization that works to improve the health of mothers and babies by preventing birth defects, premature birth and infant mortality.
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Branded One CrossFit in Las Vegas, NV is providing free memberships to service members with disabilities.
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CHALK UP READS
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“Transformed Gym Owner: “Food Can Be Medicine” by Emily Beers, CrossFit Journal
Deputy Sheriff Scott Campbell was working an off-duty shift as a security officer at a Walmart in Montgomery, Alabama, when he spotted a shoplifter.
“I saw him go out the garden exit, so I chased him down into the parking lot,” Campbell said of the day in October 2012.
The 6-foot, 300-lb., out-of-shape Campbell managed to catch the thief and tackle him to the ground, but then fatigue kicked in. To make matters worse, the shoplifter refused to admit defeat and put up a fight, Campbell explained.
“He kept going for my weapon. It took 4 minutes and 45 seconds for my backup to arrive. At that point, my ass was whipped. He came really close to being able to get my gun. It was like a real-life Fight Gone Bad,” said Campbell, now 32.
During that 4:45, the worst fear entered his mind, he added. “I kept thinking, ‘I have a little girl expecting me to come home tonight,’ but because I had accepted that fat and lazy was my standard of living, I could barely do my job that day.”
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CHALK UP CALENDAR
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11/8: WOD for Warriors (Nationwide)
11/11: Rush Club 012 (Phoenix, AZ)
11/11: Beach Assault (Gulf Shores CrossFit, Gulf Shores, AL)
11/11: Emerald Coast Honor Games (Destin, FL)
11/11: Battle for the Badges (UnCharted CrossFit, St. Charles, MO)
11/18: New WODs On The Block (Various Locations in US)
11/18: Downtown Throwdown (Prattville, AL)
11/30: CrossFit Liftoff (Online)
12/1 – 3: Atlas Games (Montreal, Canada)
12/2 – 3: Rogue Winter Classic (Cleveland, OH)
12/2: Anthem CrossFit’s Reindeer Games (Pensacola, FL)
12/2: Vekter Games IV (CrossFit ReVamped, Columbia, MD)
12/9 – 10: WOD GODZ 2017 (Shreveport, LA)
1/27/18: Winter Chiller (Fairmont, WV)
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see full calendar | + Send us an event
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