Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by Beyond Macros.
Beyond Macros nutrition coaching is all about helping you create a sustainable transformation. In our experience, you will hit the point where you’ve made a transformation in three months, solidify your new habits in six months, and learn enough to do it on your own by month nine.
So How Many People Participated in the 2019 CrossFit Open?
The ninth year of the CrossFit Open wrapped-up last week. The verification process is well underway, but while we wait for the final results to be tallied, here’s a breakdown of who participated in the 2019 CrossFit Open.
Registrations: Athletes could technically still register until the last day of the Open. In fact, 1240 athletes registered after the close of 19.1 through the close of 19.5.
Total Male Sign Ups: 204,853
Total Female Sign Ups: 153,793
Total Sign Ups: 358,646
Participation: Because athletes can switch between Rx and scaled from week to week, it makes tabulating absolute participation a little more challenging.
Total athletes submitting 1+ scores: 341,501
This number is unbelievably high; that amounts to 95% of registered athletes logging at least one workout. Naturally, far fewer completed all five weeks Rx.
Athletes are en route or already down in the Bahamas for the fifth annual Reebok Athlete Summit.
Who’s going? The Summit is packed with the “who’s who” of CrossFit: Camille Leblanc-Bazinet, Ben Smith, Lindy Barber, Patrick Vellner , Becca Voigt, Emily Bridgers, Austin Malleolo, Spencer Hendel, Christy Adkins, and Graham Holmberg to name a few.
Held at the Albany Resort, the multi-day retreat is Reebok’s once-a-year opportunity to get in front of their top athletes to develop content, have meetings, test new gear and bond together as a team. It’s also a deload from the past five weeks and a few quiet days before the bulk of the season kicks off.
Confirmed, the Reebok Nano 9.0 will be on site and a big part of the trip according to a Reebok rep.
Athletes will be walked through all the upcoming footwear launches over the next year and will have a chance to give feedback on new products.
This is one of Reebok’s longest sretches without a new release. The Nano 8.0 was officially released on January 18th, but it was available for custom pre-order a month prior for a limited time; that’s now a full 1 year and 2.5 months since the official release.
The next time you’re looking for something to do on the weekends…
Spend a day or two with 76-year-old Jill Ridge, who is up for the award of “Great American Grandma.” When Ridge isn’t training at CrossFit Naptown she’s volunteering at a nursing home hosting a class to help wheelchair-bound seniors get mobile by dancing to her 1950’s playlist. Her favorite song on the playlist is Aretha Franklin’s “Respect” which is all we’ve got for this Grandma.
WATCH: Chris Henderson of 3 Doors Down, Nutrition on Tour
In part two of this Working Against Gravity story, get a closer glimpse into a day in the life of Chris Henderson, the rhythm guitarist for 3 Doors Down, and how he balances his nutrition, training while touring and working in the music industry.
HEAR: Don’t Negotiate with Yourself During Training
Jon, Luke and Todd of the Legion Strength and Conditioning podcast cover the difference between pacing to get your best possible score and pacing to get a desired stimulus and why principles from one style of pacing may not be applicable to another.
Now’s your chance to grab a copy of Kari Pearce’s new abs book, “Power Abs — The Book; 10 Minutes A Day To The Abs You’ve Always Wanted.” This book is a complete package of 10 new high-intensity ab workouts Pearce has never shared before and it’s free until April 10.
A modern take on a classic dish, these shepherd’s pie twice-baked potatoes are so good no one will miss the old version. You can use lamb or beef as your meat and sweet potatoes or russets as your base. Top with a cheesy golden layer and some fresh chives.
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SWAFFORD FAMILY FUNDRAISER — Secret City CrossFit in Oak Ridge, TN is hosting the 2nd Annual Heavy Day Morgan Fundraiser on May 4. Named after Morgan Shell, who received all funds raised last year, he has decided to pay it forward to the community this year. The recipient of the 2nd Annual Heavy Day Morgan is the family of Greg Swafford, who passed away
March 4 from a brain tumor.
MAYHEM ADAPTIVE PROGRAM — Mayhem Athlete just launched their Adaptive program. Use the workouts Rich programs and learn how to adapt them for an adaptive athlete.
REPS FOR RESCUE FUNDRAISER — CrossFit Hanover in Hanover, PA and Reps for Rescueheld a fundraiser last Saturday. The event raised over $3,000 for Speranza Animal Rescue.
2019 NORWEGIAN THROWDOWN — The Norwegian Throwdown is a three-day fitness competition in the Norwegian mountains from August 30 – September 31.The online qualifiers for the 2019 Norwegian Throwdown will begin May 6.
NEW PROGRAM — CrossFit Pick Axe in Grass Valley, CA just introduced Longevity Strong, a program on Tuesdays and Thursdays before their regularly scheduled Longevity class. The class focuses on increasing strength and muscle memory for Legends athletes for everyday activities like picking things up and getting up and down out of chairs and cars.
CP FUNDRAISER — CrossFit Dairyland in Grand Chute, WI is hosting a fundraiser for cerebral palsy this Saturday. They will be doing a workout in honor of Miles Taylor called Smiles Hero WOD. All funds raised will go to a local nonprofit that supports people with special needs in both Appleton and Green Bay.
CHALK UP IN 2 MINUTES(a highlight reel around social media of CrossFit pros and average joes)
Down Under CrossFit Championship — Individual Event 5 of the Down Under CrossFit Championship has been announced.
— And added to their roster: Amanda Barnhart announced on her Instagram story yesterday that she is confirmed for the Down Under CrossFit Championship.
C4 Shot Rocks —C4 released a new line of pre-workout called C4 Shot Rocks. “They said it couldn’t be done. That our righteous idea, to channel the explosive energy of pre-workout into the format of popping energy rocks, was too far out. Too bodacious. Just way too radical. But guess what? They were wrong.”
— “Who are ‘they,’ you ask? It doesn’t really matter who ‘they’ are! They’re not jacked. They don’t lift. And they don’t know how to rock. But we do.
Doing the Open with Parkinson’s Disease — Steve Osbourne does CrossFit at CrossFit Allied in Longton, UK. He’s been documenting his experience doing the 2019 Open with Parkinson’s disease.
— “I’m so glad that I’ve completed the Open as I’ve met so many people who work out at different times than myself. It felt like a community of people who wanted to test their mettle and cheer others on to dig deep. Parkinson’s disease can be quite isolating and the community has been a great tonic to me. I’ve been very moved as I have witnessed so many people dig deep, as their fitness has been pushed to the edge and they find the courage and the steel to press on.”
Five hours to redo 19.5 for a third and final time.
Just five hours to recover, refuel, refocus. 300 minutes for your legs to feel fresh, for your ripped hands to heal. 18,000 seconds to summon all your strength, heart, nerve and sinew for one final push. Just five short hours to qualify for the 2019 CrossFit Games.
That was the prospect facing Travis Mayer at 11am on Monday, March 25th.
Mayer had opened his 2019 Open campaign with 5th, 19th and 61st place finishes solidifying a seemingly rock solid bid for a Games invitation. Then a 210th place finish in 19.4 and suddenly plans for the first week in August seemed a little premature. It would all come down to the final week.
Flash forward to Monday morning, 11am and Travis (sometimes known as Trevor) is looking to improve on his respectable, if not dazzling, opening 19.5 gambit of 9:10. A Monday redo would surely get that well under 9:00, no problem. But not this week. Not this workout. With 9 reps to go, Mayer saw he was way off his Friday pace and stopped.
So what now? Was 9:10 enough? Do it again? Is there enough time? Do I have enough energy?
A quick look at the leaderboard at this point provides interesting reading. In theory, as long as Mat Fraser, Björgvin Karl Guðmundsson and Willy Georges hold tight as National Champions for the U.S., Iceland and France respectively, Travis would technically secure an invitation from the Dubai CrossFit Championship after his fourth placed finish there back in December.
Equally, if Patrick Vellner could climb up into a top-20 position, Mayer’s second place finish at Wodapalooza could also give him the nod for Madison.
But that’s not how Travis wanted to secure his spot at the Games. Not through a backfill. He wanted to win it for himself.