How to Fix Anything, Part Two

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.

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“Decide what kind of a life you actually want. Then say ‘no’ to everything that isn’t that.” — Unknown.

Moving Forward With Fitness Through CLIC Sargent

The story.

CLIC Sargent is a registered charity in England and Wales that offers support to children with cancer. They have several programs that cover day to day support with social workers and play specialists, financial support to help with medical costs, nurses, and places to stay close to the hospital. They even have a special program for teens and young adults, and an outreach program for when a child dies.

This is great, but where does CrossFit come in?

Well, meet Peter Darby. He’s a social worker with CLIC Sargent and a CrossFitter. He’s also a researcher, studying exercise in cancer. So, naturally, he put the two together and started the MOVE Forward program.

What is the Move Program?

It’s a CrossFit program for teenagers and young adults in recovery from cancer. Darby’s had more than 25 participants since its launch in January.

“It was developed to help young people who struggle to return to work or education following cancer treatment due to the deterioration of their physical fitness,” he said.

Move Forward is different because, “it allows the participants to improve their fitness together in a group exclusively for young people with cancer, which means they support and lean on each other without any judgment being passed,” he said in an interview.

Those who have already had a go at the program say it improved their mood, energy levels and ability to deal with anxiety.

And it’s totally working.

It just won the Excellence in Rehabilitation award from the Health and Fitness Awards of Northern Ireland in September. 

“So so so proud of these guys/girls who put their faith in me and that CrossFit would help them become fitter and healthier after their cancer treatment,” said Darby.

How to Fix Anything, Part Two: I’ve Done That

Editor’s note: This is part two in a three-part series by Dr. Sean Pastuch, founder and owner of Active Life Rx. If you missed part one, you can read it here.

When you’re in pain for months and it’s not changing, you can become very antsy to get some solutions going. I definitely was. I started to think maybe I was wrong.

Maybe I was wrong about massage. So, the first thing I decided to do was to go and get a massage.

I figured there might have been some residual inflammation left, even though my body no longer needed the inflammatory process. So, I asked for effleurage, the type of massage that is meant to move stagnant fluid towards the heart, assisting with the waste-clearing mechanism of circulation.

It hurt in a good way, but it did not solve any of my problems. I tried it three times, and I was still in just as much pain when I left.

My next thought was that maybe I was wrong about icing. Maybe ice is valuable, after all. So I began an icing routine. Fifteen minutes on (my arm would go numb by this point and I didn’t want frostbite, so I stopped there) followed by an hour off for two to three sets.

I did this for a week. Zero change, except that my clothes were wet and I was uncomfortable for 30 to 45 minutes a day during the icing.

Then, I tried the fix that I hate most when I see it online.

Continue reading…

Coffee Break Conversations

What to tell yourself the rest of this Monday after your terrible start to the week…

You know those people that get up on time? And eat breakfast? And pack a lunch? And are on time? You can be one of those people, Susan. You can, we believe in you. Start with meal planning your breakfasts. Here are six meal prep ideas that will turn you into a morning person. 

Things To…

WATCH: I Know I’ll Get There

Peter Burns, at 385 pounds, says his self-confidence was nearly nonexistent. He hated being photographed and couldn’t play with his kids. Burns decided to make a change. “Just over two years ago, I joined CrossFit Cú Chulainn,” he says. Burns has lost just more than 100 pounds. “I still have a long way to go,” he says, “but I know I’ll get there.”

GO DAD, GO.

HEAR: Why We Overeat 

Dr. Stephan Guyenet, author of The Hungry Brain, joined the Brute Strength Podcast to dive into hunger as one of the strongest biological influencers for survival in all species. During the show, they define hunger, how it influences decisions and how to hack the process in order to take control of cravings and improve eating behavior.

IT’S SCIENCE, YO.

WATCH: Laura’s Lean Takes on Seattle [AD]

Laura’s Lean, a Colorado-based all-natural organic protein company that aligns with the way you live and eat, headed to Seattle for the weekend to hang out with their ambassadors. Trusted by ambassadors like Sam Dancer and Jen Widerstrom, Laura’s Lean delivers 100% organic grass-fed beef and chicken right to your door. No antibiotics and no added hormones, ever. Follow their Instagram story and see what it’s all about.

FOLLOW ALONG.

EAT:Sheet Pan Beef Meatballs with Salsa Verde

These crispy beef meatballs with crunchy chopped walnuts, briny capers, and plenty of herbs come together in no time, and are a delicious, economical, all-purpose protein that can round out any meal, any night of the week. 

ROAST EM, ROAST EM REAL GOOD.

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

Chalk Up Community

• DEADLIFTS FOR DANCING — CrossFit Skunk hosted a weightlifting competition yesterday to raise money for a local girl in need of back surgery. Called “Deadlifts 4 Dancing” all proceeds benefitted Breana Pruzansky, an 11-year-old
  who was diagnosed with scoliosis last November and wants to return to her passion of practicing dance.
• COURTHOUSE CROSSFIT CLOSES DOORS — Potomac CrossFit, in the Arlington Courthouse, shut down just a few weeks after celebrating their 10th anniversary. Colin Farrell, the gym’s director of operations and training, wrote to his members, “I cannot express how much I have enjoyed the process and how much I will miss each of you. This not just a gym closing, we all know that.”
• NAUGHTY OR NICE TOY DRIVE — Naughty or Nice is an annual, global opportunity to serve local children and families in our communities by giving a gift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. You and your box can sign-up to help meet the goal of helping over 5,000 children this holiday season.

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

Perfect Bar just released a line of kids bars • Caffeine & Kilos holiday blend is here • Kate Vibert got a 231 pound snatch PR • Jacob Heppner teamed up with Nike for a $200 giveaway • Ben Alderman gets 295 pound snatch for five •
Margaux Alvarez got her Rogue invite • So did Cole Sager • Fifteen-year-old Morgan McCullough got a 286 pound snatch PR • Jason Carroll spilt jerked 320 pounds.

Athlete to Watch: Dani Elle Speegle — Dani Elle Speegle is on the top of our list of female athletes to watch this year. Over the weekend she took first place at the Clear Water Beach Brawl, after squat cleaning a casual 260 pounds. This is after taking first place for Elite Females in the Wodapalooza Online Qualifier, third place in the Dubai CrossFit Championship online qualifier at the same time. 

Team USA at 2018 World Championships — Team USA is going strong in Ashgabat, Turkmenistan at the International Weightlifting Federation World Championships. You can keep watching all week, but here is a run-down for now.

— Taking the Platform Today: Hunter Elam (64 KG) today at 1:25 AM PT, Harrison Maurus (81 KG) at 4:25 AM PT, Mattie Sasser (64 KG) at 6:55 AM PT.

— Up Next: Jordan Cantrell (89 KG) Tuesday at 1:25 AM PT, Mattie Rogers (71 KG) and Meredith Alwine (71 KG) at 4:25 AM PT, Nathan Damron (96 KG) and Jason Bonnick (96 KG) at 11:00 PM PT.

— New Records Set Over the Weekend: Jourdan Delacruz — Her 112kg/247 pounds clean and jerk broke her own Junior American Record of 110kg/243 pounds also set at AO3 earlier this year, bringing her new Junior American Record total to 197kg/434 pounds.

CJ Cummings — He pretty much cleared the playing field with his new Junior World Record with a 187 kg/412 pounds clean and jerk and a 335 kg/ 739 pounds total in his session.

Jessica Lucero — She snatched 88 kg/194 pounds, 91 kg/201 pounds  and clean and jerked 113 kg/249 pounds to set an international total PR of 204 kg/450 pounds.

Fittest in Cape Town Online Qualifier — The third and final WOD for the Fittest in Cape Town Online Qualifier was released Saturday morning. Registered athletes, which now also includes games athletes Tim Paulson and Lukas Parker, will have until 11/11 to submit their scores for all three WODs.

WOD #3: Two part workout

— 3A: For time with a 12 Minute Time-cap

21 Alternating dumbbell snatches (50/35 pounds)

150 Double-unders 

9 Ring muscle-ups

— 3B: In remainder of 14 minutes

1 RM Snatch 

“When Your Cool Down is Stopping a Robbery For Time,” by Jessica Danger, Morning Chalk Up 

Rachelle Davis is a coach at CrossFit HNL in Kailua, HI. On Tuesday, October 2nd, Rachelle and a few friends were having dinner at Whole Foods after they finished working out.

Suddenly, someone walked up to their table, leaned over it, and knocked all of their drinks over. When he took off running with her purse, Rachelle’s instincts kicked in. “Before I knew it, I was up and out of my seat running towards him. I had no idea what he took, but as I was running I realized he probably took one of our purses from the table,” she told us in an email.

She chased him all the way across the parking lot and caught him. Rachelle tackled the kid and took him down, the two colliding into a string of shopping carts. Rachelle jumped on top of him. He covered his face and said, “You win! I’m sorry!”

She got her purse back from the teen and stood up. Now that the adrenaline had settled, Rachelle got a little bit scared. “I didn’t know who he was, or if he had a weapon, or what. I just knew that on principle, he was doing something wrong and I was not going to just stand by and let it happen.”

Security caught up to them and the teen continued to apologize, but Rachelle had one last thing to say to him before she walked back to Whole Foods.

“I turned back and yelled at him, ‘Be a better fucking person!’ which now has become a slight motto of our gym and friends group, but I guess in that moment, it was all I could come up with to show how disappointed I was in how he was treating others and himself.”

11/9: Veteran Games ABQ (Albuquerque, NM)

11/10: The Battle at Branded One (Las Vegas, NV)

11/10: Emerald Coast Honor Games (Destin, FL)

11/10: Patriot Games (Rochester Hills, MI) 

11/10 – 11/11: Extreme Games (Piauí, Brazil)

11/10 – 11/11: South Loop Games (Chicago, IL)

11/10- 11/11: Southie Showdown (Boston, MA)

11/10 – 11/11: Florida Grid League Championship (Fort Myers, FL)

11/10: Metcon 4 Hope (Reno, NV)

11/10: Best of the Wurst (New Braunfels, TX)

11/10: Warrior Affiliate League Delta Force (Duarte, CA)

11/10: USA Powerlifting Veterans Day Championship (Philadelphia, PA) 

11/10: Blue Cooler Throwdown (Deland, FL)

11/10: Bromageddon 2018 (Chandler, AZ)

11/10: Garage Games Masters Tour 2018 (McKinney, TX)

11/10: First Annual Sergeants Fitness Patriot Games (Caldwell, ID)

11/10: Boobs and Bells (Schaumburg, IL) 

11/11: Bonsai Brawl (Philadelphia, PA)

11/11: CFF Team Marathon Row 2018 (Metuchen, NJ)

11/15: Push Pull for Pancreatic Cancer @ Hybrid Athletics Bridgport (Bridgeport, CT)

11/16 – 11/17: Veterans Day Bash at CrossFit Wild West (Lubbock,TX)

11/17: MetCon Mashups CrossFit Lubbock (Lubbock,TX)

11/17: CrossFit TIG Turf Wars (Brighton, MI)

11/17: 2018 Energy Games (Houston, TX)

11/17: MetCon Mashups (Tulsa, OK) 

11/17: Green Valley Clash of the Fittest (Green Valley, AZ)

11/17: Push Pull for Pancreatic Cancer @ Invictus Boston (Boston, MA)

11/17: North County Fall Brawl (Watertown, NY)

11/17: BCF for Homeless Kids Kettlebells4Kids Fundraiser (Derry, NH)

11/17: Team SuperFit Charlotte (Charlotte, NC)

11/17: 2nd Annual Well Seasoned Masters Competition (Burlington, MA) 

11/17: Guardian Games National Championship (Ashland, VA)

11/17: Femme Royale (Raleigh, NC)

11/20: Ben Marconi Memorial WOD (San Antonio, TX)

11/25: Carpathian Games II (Kosice, Slovakia)

11/30 – 12/2: Rogue Winter Classic (Cleveland, OH)

12/1: Rock It CrossFitMas Classic (Fort Worth, TX) 

12/8: Fittest Alive in the 845 (Poughkeepsie, NY)