Your Coffee is ready.
Good morning and welcome to the Morning Chalk Up. Today’s edition was chalked up while watching this toddler discover bacon for the very first time.
QUOTE OF THE DAY
“Girl, you were born with a fire inside you, and this world is determined to stamp it out of you. But you must never ever let them take those flames from within your soul, instead you must burn brighter than ever. You belong only to yourself, not to this world.” — Nikita Gill
17.4 RECAP
WHAT’S THE WOD?
Well, we guessed it yesterday when we wrote: “If there’s a repeat this week, it will be 16.4.”
Didn’t do it last year or need a refresher? 17.4 standards and scorecard. 17.4 workout description.
WHAT HAPPENED?
At more than 7,000 feet above sea level, Brooke Wells and Brenda Castro went head-to-head on 17.4. For a majority of the workout, Brooke was ten steps ahead of Brenda. It wasn’t until the handstand push-ups that things evened out. After 13 minutes, Brooke finished 224 reps and Brenda 223. It’s the closest live event finish this year.
HOW’D THEY IMPROVE FROM 2016?
They didn’t. And not even close.
In 2016, Brooke finished one full round plus 55 deadlifts and 16 wall balls. Brenda finished one full round plus 23 deadlifts.
WHY?
It could partially be the elevation. CrossFit at 7,000 feet is not the same as at sea level. There is also a new standard for the handstand push-ups, which caused Brooke a number of no reps. It’s also a live announcement, which strips athletes of the same comforts they are used to at home. Likely though, both athletes will repeat 17.4.
HOW GOOD DO I NEED TO PERFORM?
Luckily, there’s a lot of data available on this since tens of thousands have already completed this WOD. Beyond the Whiteboard’s 2016 data reveals that the handstand push-ups are where all the gains are made. The difference in position from 10 reps to 40 reps is a jump from 58th to 92nd percentile.
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
Sports Illustrated reviews The Fittest on Earth: A Decade of Fitness. Starting at 4PM (timezone unclear), NF Sports is hosting Annie Thorisdottir and Frederik Aegidus doing 17.4 live. Samantha Briggs wants you to join her in this birthday WOD.
THINGS TO…
WATCH: Sara Sigmundsdottir CrossFit.com WOD
This WOD was filmed way back in August 2016, but Sara completes a nasty 5 round couplet of kettlebell clean and jerks and muscle-ups. For the ambitious athlete, try it with dumbbells!
TUNING IN NOW.
HEAR: Jason Khalipa’s CrossFit Journey
2008 CrossFit Games champion Jason Khalipa joins InnerFight’s Podcast to share his story about how he started in CrossFit, his accomplishments, experiences, CrossFit developments over the years, his experience as a successful box owner and much more.
TUNE IN.
TUNE IN.
DO: GRID’s Sponsor Challenge
For the next few month, GRID is releasing a new challenge every week where you can win prizes. This week’s challenge is sponsored by Eleiko and is complete a 3-rep max deadlift in 10 seconds. Top prizes go to winners, but prizes are also awarded at random to participants. Deadline to submit your score is Sunday.
DETAILS INSIDE.
BUY: PurePharma for $0.99
If you pay the $0.99 to cover shipping, PurePharma will send you a week’s worth of PurePharma 3 for free.
WORTH A TRY.
WORTH A TRY.
CHALK UP AFFILIATES
An Alachua County Firefighter says that CrossFit helped her prepare for her mentally and physically for the fire academy.
CrossFit Kids at CrossFit Helix in Greeley, CO is getting 5 – 11 year-olds up off the couch and into the gym.5:30 AM at CrossFit New England. Cars are covered in snow but the parking lot is still packed.