Fourth of July Holiday Happenings

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“This nation will remain the land of the free only so long as it is the home of the brave.” — Elmer Davis

A Letter From the Editor

Dear Readers,

When I first found CrossFit I had no idea of the relationship that existed between CrossFit and our military.

But then I did my first Hero Wod.

It was Hidalgo.

The coach teared up describing Daren M. Hidalgo, and I remember feeling motivated to be better, to move faster, to keep going. The whole time I worked, I thought: What was it like for him, in those final moments? Did he have a family? What did he like to eat for breakfast? Does his mother still cry for him? Was he scared?

But it wasn’t until I did my first CrossFit workout with my kid brother that the relationship between CrossFit and the military hit home. A special missions aviator in the United States Air Force, his squadron’s motto is “These things we do, so that others may live.” While home on leave he dropped into a Saturday community class with me at my box. I completed a set of deadlifts and turned around to see my brother helping a complete stranger across the room. 

That’s something.

This is, on a grander scale, what our service members do, every day. My brother stopped what he was doing to help someone that needed him, without being asked. Here I am, he said. Let me help. 

My brother never finished his set that day.

After that Saturday drop-in he was deployed again. My brother returned from that trip, unscathed, and he brought home a flag flown on the 4th of July of 2017 in his HH 60G Pavehawk. He donated it to our box as a way to say thank you, as though we were the ones to be thanked.

What a gift. 

He dropped into my gym again. Hundreds do not. So many brave men and women only re-enter CrossFit boxes as a Hero WOD. While they deserve that title, we do not deserve the opportunity to do those Hero WODs. We should be humbled by them daily. But because these men and women in the military, law enforcement, and all our first responders stand up and say “Here I am, send me,” we get to.

Not have to. 

Every day that I am in that gym I am reminded. I am reminded by the branch flags up in the rafters. I am reminded by the solemnity of Murph, of Hidalgo, of Wittman, of Scooter, of Morrison, of The Seven, of Manion, of Jenny.

I am reminded by the tired faces in the sidelines, still putting in the work even after another twelve-hour shift, another deployment, another fire, another dangerous call.

I am reminded with every Hero WOD. I am reminded every time I walk past that flag in my gym. It tugs at my heart, daily.

May we never forget.

On this Fourth of July, as on every other day, we say thank you.

To Chalking Up,

Jessica Danger

Managing Editor

Coffee Break Conversations.

What to tell your friend who does it all for the Gram…

Brace yourself, kiddo. This Fourth of July be Instagram ready with these 26 perfect sparkler photo captions. Also, so no one misses a single magical moment, there are tips on how to capture that perfect Instagram glow under the fireworks.

What to do this Fourth of July with your new swolemate…

What better time to start a new tradition? Grab that new beau and start your own summer traditions, sparklers and sunglasses in hand. You know it’s gonna’ be good when matching patriotic outfits are involved!

Fourth of July Happenings

Keep those Meals on Point

Having a cookout this fourth? Here are four Paleo-friendly meals to bring to your neighbor’s potluck and want something that fits your macros.

1. ​Grilled Bacon Guacamole — A bacon-y twist on a classic, this dip also serves as an all-purpose spread. Serve it with chips, spread it on a burger, or eat it with your dang fingers. (If you make this, please bring some to us!)
2. BBQ Chicken Burgers — Save some of those fats for dessert and grill up these chicken burgers instead. With smoked paprika, garlic, and barbecue sauce these burgers don’t disappoint.
3. Summer Cobb Salad — The Cobb is always a crowd pleaser. It’s pretty much a staple of all potlucks, which is great because it seriously has every food group you need on your plate. With (more) bacon, eggs, chicken, and cheese it’s also delicious.
4. 4th of July Lemon Fruit Tart — Congratulations, you made it to dessert. Enjoy yourself without overdoing it with this fruit tart. Make sure you get a bit of both the stars and also the stripes. 

Fourth of July Happenings

Some Sweet Deals

With these sales, this Fourth is sure to be fruitful. Check out Old Glory Knee sleeves from Rocktape then head over to LIFEAID for a free sample pack when you order a 24-Pack of Thrive, now through July 4th. Virus is having a
summer sale of up to 70% off through July 6th. Plan ahead with O2 Natural Recovery and their $17.76 six pack sale. (We still think that’s clever.)

Things To…

WATCH: The Long Road 

Former U.S. Army Ranger Holly “Cargo” Harrison just walked 15,000 miles. Yes, you read that right. He walked all the way from Argentina to Alaska, fending off bears and surviving a heart attack along the way. Talk about being prepared for the unknown and unknowable.

JUST A STROLL.

HEAR: Love and Badassery

On this episode of The Nasty Girls Podcast, Amy and Olivia sit down with Kristi Hayes of Be Strong Story, whose mantra is “be strong, protect the weak, and love everyone.” Who can’t benefit from that message? 

TUNE IN.

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

Chalk Up Community

• ANNAPOLIS COMMUNITY WOD — On Thursday, June 28th, Annapolis endured a fatal mass shooting at the Capital Gazette. This Saturday, July 7th True Core CrossFit is joining forces with Kent Island CrossFit, Baydog CrossFit, Krav Maga Annapolis, CrossFit Iniquus, Old Line CrossFit, 12 Labors Annapolis CrossFit, and Team RWB to host a community WOD with all proceeds going to the Capital Gazette Families Fund. 
• CROSSFIT MAYHEM AT HOME — CrossFit Mayhem has started releasing new programs. Their first new program, M30, is a short 30 minute workout designed for someone who wants to workout at home or travels a lot with no access to equipment. Each workout will have a warm up, a workout, and a cool down.

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

Happy ten year anniversary to Mountain Strength CrossFit in Winchester, MA • James Hobart proposed to girlfriend Kassandra Aveni on the beach • Lauren
Fisher teams up with Nexus • Dave Castro’s book “Constructing the CrossFit Games” is available for pre-order • Jenn Jones does knees to
elbows and snatches seven months pregnant • Games athlete Lauren Herrera got a new pup • Marisa Diane gets her first tire flip. 

…and the next time you complain about not getting the “good spot” on the rig, watch this and then lift the weights. 

Fifteen-year-old Prepares for 2018 Games — Daniel Kuc wanted to be stronger for his high school football team, so he joined DeSoto CrossFit in Mississippi. Eventually he discovered he liked CrossFit more than football. “For some reason I just started loving it. I loved pushing myself and I loved how it felt afterwards.” After ranking third in the South Central region for his age, he’s headed to the 2018 Games in the Boys 14-15
division. His family is running a Go Fund Me to help get him there. 

Breast Cancer Survivors Row Together — Twice a week at CrossFit North Peoria in Illinois, a group of women meet to row together. Jenn Junk, rowing coach for ROW Chicago, has been recruiting survivors to join the group. The women have been working out twice a week on ergs arranged in two rows facing each other, with a coach in the middle. “Most of the women in the group had never met each other before walking in the door at CrossFit,” said Williams. Last Sunday was the group’s first opportunity to get out on the
Illinois River.

“Celebrating What Makes Us Great” by Dave Colina, O2 Natural Recovery

“The Seven” honors the sacrifice of those seven brave men and women who put their love of country ahead of their own personal safety.  As with “Murph,” as you lift, thrust, and pull your way through “The Seven,” you really reflect on the courage and sacrifice that makes our nation possible.

Needless to say, after such a physically and emotionally exhausting workout, you really earn the hot dogs and beer when it comes time to celebrate. Most years, I spend the Fourth with friends and family, preferring to skip the crowds if possible. Still, it’s great to see so many people out and about celebrating America in the way they choose.

And what could be more in the spirit of Independence Day than that freedom to celebrate? As we honor the ideas set forth in the Constitution and the generations of brave men and women who risked everything to defend those values, it’s only fitting that we take the time to enjoy life, liberty, and happiness in our own ways. For some of us, that means an intense workout, for others it means having a beer with friends. For me, it means both.

7/4: 4th of July Throwdown Team Competition (Cullman, AL)

7/6: Garage Games Firebreather 5k (John’s Creek, GA)

7/6 -7/8: The UG Games (Collingswood, ON)

7/6 – 7/8: The Garage Games Jr. Champion’s Invitational 2018 (Roswell, GA)

7/6 – 7/8: Garage Games Junior Champions Invitational (Roswell, GA)

7/7: CrossFit Elgin Beach Brawl 2018 (Port Stanley, ON)

7/7: Capitol Takeover 2018 (Springfield, IL)

7/7: 2nd Annual Liberty Dash (Johnston, PA)

7/7 – 7/8: Railyard Riot (Lincoln, NE)

7/7: Barbellas (Anaheim, CA)

7/7: Annapolis Strong Community WOD (Annapolis, MD) 

7/8: Croatia with VoyEdge RX

7/13 – 7/15: Beach Throwdown 2018 (Schevening, Netherlands)

7/14: Mischief Revolution: Battle of the Brewery (Chicago, IL)

7/14: Mountain Town Summer Throwdown (Breckenridge, CO) 

7/14: Espirit De Corps 2018 (Vancouver, WA)

7/14: Belmar Beat Down (Belmar, NJ)

7/14: Atomic Throwdown (Kennewick, WA)

7/14: Fitness for Faith (Livingston, TN) 

7/14: Sweat Angel Showdown (Indianapolis, IN) 

7/14: Barmageddon (Oklahoma City, OK)

7/14: Red, White, and Blue Showcase (Kearney, NE)

7/14: CrossFit for Hope 2018 (Peoria, IL)

7/14: Team SuperFit Charlotte (Charlotte, NC)

7/14 – 7/15: 2018 Freshcoast Games (Muskegon, MI)

7/14: RX’Mas in July (Urbana, OH)

7/15: The Buckeye Games (Akron, OH)

7/15 – 7/16: Lubbock Summer Games (Lubbock, TX)

7/21: Second Annual Summer Showdown (Nicholasville, KY)

7/21: Swole Wars II (Burleson, TX)

7/21: Sacred Pines Invitational (Ladson, SC)

7/21: Battle at the BallPark (Peoria, IL) 

7/21 – 7/22: The Rubicon (Centerton, AR)

7/21: Summer Partner Throwdown (Hammond, LA)

7/21: The Freedom Games (Greenwood, SC)

7/22: Iceland with VoyEdge RX

7/28: Garage Girls Hard Core Fit (Watkinsville, GA) 

7/28: Garage Girls CrossFit HardCore (Boca Raton, FL) 

7/28: AZ FitCom Competition (Phoenix, AZ)

7/28: Summer Knights Showdown (Springfield, IL)

7/28 – 7/29: CF Summer Circus (Des Moines, IA)

7/29: Summer Sizzle (Wadsworth, OH) 

7/30: Legends of Lebo (Pittsburgh, PA)