Here are Regionals Events 1 and 2

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9 days until Regionals starts.

“Try to say nothing negative about yourself for three days, for forty-five days, for three months. See what happens to your life.” — Yoko Ono

ANALYSIS: AGE GROUP ONLINE QUALIFIER EVENTS 3 AND 4

Remind me.

On Monday, April 23, the Age Group Online Qualifier (AGOQ) official wrapped up. For those who weren’t paying attention, the AGOQ is the second stage of competition inviting theta 200 athletes in each of the teen and masters age divisions to compete for one of 20 spots at the CrossFit Games.

Last week, we took a look at events 1 and 2.

Note: For purposes of analysis, we combined all athletes completing these workouts RX (Teens 16-17, Masters 35-54) together to examine performance.

Event 3.

AMRAP 20:

50 wall-ball shots (20/14)

100 double-unders

50 foot handstand walk

100 double-unders

50 cal row

100 double-unders

50 foot handstand walk

100 double-unders

Handstand walking, not double-unders is a huge limitation among athletes, especially females, who struggled the most with the first set. Each peak on the graph is represented by the handstand walk hurdle: 150-160 reps for set one, 410-420 on set two, 670-680 on set three and 930-940 on set four. A combined 132 athletes could not complete one full round: 33 men and 99 women.

• The average male qualifier completed 814 reps, while the average female qualifier completed 745 reps.
• Only seven athletes completed two full rounds. All were males.

Event 4.

AMRAP 5:

9 handstand push-ups

6 burpees

3 snatches

Snatches, not handstand push-ups were the limiting factor. At a prescribed weight of 165/115 pounds for three reps, hundreds of male and female athletes simply could not successfully lift the weight. A combined 384 athletes could not complete the second round of snatches: 93 men and 282 women.

The average male qualifier completed 81 reps or 4 rounds + the handstand push-ups. The average female qualifier completed 4 rounds + 4 handstand push-ups.

Anything else?

• Lynne Knapman qualified for her 9th CrossFit Games, making her the only masters athlete to compete in every masters competition at the CrossFit Games.
• Ron Ortiz qualified for his 8th straight CrossFit Games, which is the longest streak of any male masters athlete.

ARRAIGNED.

Who?

On Friday, 34-year-old Matthew James Krakowski, the owner of Switch CrossFit in Clinton Township, MI, was arraigned. He’s being charged with capturing and distributing images of an unclothed person, which carries a penalty of up to five years in prison.

Evidence will be presented Thursday.

Remind me.

Last week, we told you the story of how a hidden camera was found inside the women’s bathroom and changing area at Switch CrossFit and the authorities had issued a warrant for Krakowski’s arrest.


Early news reports suggested Krakowski planned to turn himself in and we found no evidence of the contrary.

Conclusion.

Hopefully this is the end of this unfortunate situation and the Switch CrossFit community can begin to rebuild itself and heal.

THINGS TO…

WATCH: The Journey, Khan Porter

After missing out on his fourth CrossFit Games last year, Khan Porter is fighting for a spot back to Madison, WI, but first he’ll have to battle through the Pacific Regional.

THE JOURNEY BACK.

HEAR: Grudgey Pants

Joy and Claire from Girls Gone WOD Podcast get together for an episode about a certain CrossFit celeb they may have been too hard on, their feelings about IV spas, and some less controversial opinions about marathon training, coaching experiences, and a long overdue life update from Claire about her up-and-coming flower business.

CATCH UP.

EAT: Balsamic Chicken Berry Quinoa Salad

This healthy meal prep salad is protein-packed with fresh berries, creamy goat cheese, and crunchy almonds in every bite. Add all of the ingredients to a mason jar or meal prep container, and toss it together in a bowl for the ultimate lunch.

FEEL FREE TO MAKE TWO.

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

CHALK UP COMMUNITY

• WEIGHT LOSS — A detailed account of how one CrossFit athlete discovered that nutrition, and not just exercise, was the key to achieving her weight loss goals. 
• LIFE-CHANGING FITNESS — For three athletes at Wayfarer CrossFit in Irwin, PA, CrossFit is saving their lives one rep at a time. 
• RELOCATE, OR CLOSE — After eight years in business, CrossFit Swansea in Wales is faced with closure if the city council does not approve their application to move to another unit. 

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

District CrossFit in Washington, D.C. acquired Patriot and Potomac CrossFit • This Texas State Technical College freshman wants to become a CPA so she can open up her own CrossFit affiliate • Josh Bridges sent a care package to a young boy in the hospital.

Regionals Events 1 and 2 — We told you to expect event details to drop on Monday and drop they did. For more from the CrossFit Games studio, you can watch the update show. 

— Event 1: The Triple 3 — This workout was first introduced at the 2014 CrossFit Games. It’s also notable for the fact that Rich Froning could be seen literally walking during long stretches of the 3 mile run. This is the second Games workout that has been featured at Regionals; Amanda was the first in 2011. We’re about 99% certain this is the longest event ever at Regionals. 

At the 2014 Games, every single male and female athlete finished under 49 minutes. 

For time:

3,000-m row

300 double-unders

3-mile run on an AirRunner

Time cap: 49 minutes

— Event 2: Linda — Everyone on Reddit is basically saying ‘I told you so’ after Dave’s weekend hint made it pretty obvious. Linda, AKA “the three bars of death,” is traditionally done as a percentage of bodyweight. The Regionals version took the average body weight of male and female Games athletes and set the weight standard across the board.

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift, 295 / 220 lb.

Bench press, 195 / 135 lb.

Squat clean, 145 / 105 lb.

Time cap: 17 minutes

Food for Thought, from Rachel Campbell…“Photo on the left was 5 years ago. This girl worked out regularly, but never wanted to lift heavy in fear that heavy weights would make her look like a man. Although I ate ‘healthy,’ I thought that carbs were bad and would make you fat. I was NOT HAPPY or CONFIDENT with my appearance. I was very self conscious and constantly comparing myself to others. I weighed around 110 pounds or so. Overtime, I began to realize I was not getting stronger or making the progress I wanted. Fast forward to the NOW HAPPY and CONFIDENT me. I take care of my mind, body and most
importantly my soul. I feed my mind and body with healthy foods and an occasion cheat meal (pizza, ice cream, etc). Each day, I am focused, driven, and committed to achieving my goals that once never seemed possible. I have changed my mindset to stop looking at the scale and STOP comparing myself to others. I want to be the BEST human I can be every single day!! Sure, some days I do struggle with confidence, but don’t we all? It’s all part of the learning process. 

“Remember to always BELIEVE in yourself, TRUST yourself, and most importantly LOVE yourself. Remember your WHY AND WHY you started. You are capable of achieving amazing things. Don’t let you stand in the way of you. Overcome the impossible.”

“What Couch to CrossFit Actually Looks Like” by Lauren Walker, CrossFit Journal

Nutrition—it really is everything when trying to lose weight.

I came across one of the latest articles in the CrossFit Journal about how important healthy eating is when trying to lose weight, and this is the one thing my husband and I preach to everyone and anyone who will listen. We have firsthand experience with this truth.

At his heaviest, my husband Chris weighed 292 lb. He was always a chubby kid who then turned into an obese teenager. We started dating our junior year of high school, and he was overweight at the time, but his weight really increased in college. During those years, we spent many date nights at restaurants, ordering chips and queso and his usual cheeseburger and french fries. Of course, we’d finish all the queso with at least one refill of chips. We never thought twice about it.

In 2012, Chris was at his heaviest. But in 2013, in preparation for our wedding, he changed his diet and was able to lose about 60 lb. He rarely worked out because he didn’t enjoy it, but occasionally I could convince him to go running with me or hit the gym. He stayed at a steady weight for a while. In January 2015, we had been married for a couple of months and together decided we didn’t want to be the stereotypical couple that gains a lot of weight after getting married. We really focused on eating healthy—more chicken, more vegetables, less eating out, etc. After a year of just diet changes, he was down to 178 lb.—over a 100-lb. difference from his heaviest back in 2012!

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: Masters of the Universe (Horsham, PA)

5/12: Vegas Barbell Brodown (Las Vegas, NV)

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: Denton Fitness Festival (Denton, TX)

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

5/20: Europe Regional After Party Sponsored by FITAID (Berlin, Germany)

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)

6/2: Tacos and Tequila Throwdown (Highlands Ranch, CO)

6/2: Meshugge CrossFit Summer Melee (Overland Park, KS)

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

6/8 – 6/9: Bricktown Throwdown (Bricktown, OKC)

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: Big Orange Brawl (Knoxville, TN)

6/9: Heroes of the Platform (Meridian, ID)

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)

6/19: Gauntlett VIII – River Rumble (Portsmouth, OH)

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)

6/23 – 6/24: The Dakota Games (Fargo, ND)