Pat Vellner Sets his Sights on the Next Phase

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“Passion first and everything will fall into place.” — Holly Holm

GAMES LEGENDS.

Can Ben Smith Keep the Streak Alive?

With Camille Leblanc-Bazinet joining Team ROMWOD/WIT as the alternate yesterday, she essentially walked away from what could have been her 10th consecutive individual CrossFit Games appearance; something only one other athlete has accomplished: Ben Smith.

CrossFit as a sport, only in it’s 13th year, is relatively new compared to every other mainstream sport. Therefore, records are going to be set and broken fairly often, but this one could be fairly hard to beat.

The Race to 10: A quick look at who’s qualified 10 years as an individual and who’s close.

• 10: Ben Smith, who has the opportunity to extend that to 11 if he qualifies in 2019. Smith is the only athlete with 10 consecutive appearances as an individual.
• 10: Becca Voigt. After failing to qualify in 2017, she missed out on a 10th consecutive appearance. She came back to qualify in 2018 to get her 10th and has the opportunity for an 11th if she qualifies this year, but her streak ended at nine.
• 10: Annie Thorisdottir, not consecutive and pending final qualification through the 2019 Open.
• 9: Camille Leblanc-Bazinet. Consecutive, but she’s competing on a team this year which will break the streak. Leblanc-Bazinet is tied with Voigt for the most consecutive appearances.
• 8: Scott Panchik. Consecutive, pending qualification through the 2019 Open.

Bottom Line: Ben Smith currently holds the longest consecutive streak with 10 straight, and if he fails to qualify this year Scott Panchik is the next closest with eight. With Panchik’s unbelievably consistent Open performance, 32nd or better every year since 2012, Mr. Consistency looks to be in a solid position.

Ben Smith will have his work cut out for him if he’s going to qualify in 2019.

• Smith has been working his way back from minor knee surgery during the off season and finished 4771 in the Open this season.
• The only Sanctional Smith is confirmed to compete at so far is the Rogue Invitational, and that might be his best chance to qualify. Even though the competition will be fierce, only three athletes on the current roster have NOT qualified which increases his chances.

ATHLETE FEATURE.

It Pays To Be A Winner: Patrick Vellner Sets his Sights on the Next Phase of the 2019 Games Season

Patrick Vellner secured his spot at the 2019 CrossFit Games with a decisive win at Wodapalooza in January, setting himself up for his fourth individual Games appearance.

With a spot at the Games locked up, this year’s Open was a different affair for the 28-year-old Canadian. Vellner admits that it was “a bit weird knowing it didn’t matter a lot,” but that didn’t stop him from putting out a solid Open, finishing in 31st worldwide.

His coach, Michele Letendre, was also happy about Vellner’s performance this year. “I would be disappointed in Pat if he didn’t give his best effort,” Letendre said. “His results show he’s still fit even though that’s not the priority at this point.”

So where do they go from here? 

Continue reading…

Coffee Break Conversations

The next time you choke yourself out on a clean…

Well, that’s not gonna be pretty. But this Japanese father’s shashimi art sure as heck is. 

Things To…

WATCH: Chyna Cho on Performance 

Danny Lehr, CEO of Caffeine and Kilos, recently got the chance to interview six-time CrossFit Games athlete Chyna Cho. They discuss her background and what she believes helps an athlete make the biggest jump in performance.

CHYNA IS GOOD FOR YOU.

HEAR: All About Functional Medicine with Julie Foucher

Dr. Julie Foucher welcomes Dr. Elizabeth Bradley, Medical Director of the Cleveland Clinic Center for Functional Medicine, on Pursuing Health. On this episode, the two doctors cover a general overview of functional medicine, how Dr. Bradley sees functional medicine fitting into a primary care setting and what a healthy life looks like to her.

FUNCTIONAL FITNESS AND HEALTH.

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EAT: No Bake Chocolate Coconut Energy Bars

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WANNA EAT THEM ALL.

Today’s edition of the Morning Chalk Up is brought to you by

Chalk Up Community

• 2019 GROWLER GAMES — CrossFit Hog Town and Bull City Ciderworks in Lexington, NC are hosting the 2019 Growler Games on April 27. There are cash prizes for podium finishers, hard WODs, hard cider, food trucks and live music.
• INVICTUS GYMNASTICS — CrossFit Winter Park in Winter Park, FL is holding an Invictus Gymnastics seminar with Travis Ewart on April 13. And for all of you who can’t make it, here’s how you can tune-up your gymnastics from your own box. 
• ROW FOR WISHES — Telluride CrossFit is hosting Row for Wishes on May 4. Here’s how it works: Athletes get five minutes to row as many meters as possible, then multiply the meters rowed by the amount pledged to them and 100% of funds will be contributed to the Make-a-Wish Foundation. 
• HIRE HEROES USA — Faith Mantia is training to run the 2019 Marine Corps Marathon in Washington D.C. in October, her first full marathon, for Hire Heroes USA, a non-profit that helps veterans and their spouses find civilian jobs and is fundraising as she trains for the race.

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

Happy one year anniversary to CrossFit 260 in Fort Wayne, IN • Ben Griffiths gets ring muscle-ups after 13 weeks of CrossFit • Wilson Mills Elementary School students started CrossFit in PE • Adrian Conway power cleaned 305 pounds • Happy birthday to Michael James
Bouranis • Alex Cardenas benches 275 pounds for eight with fiancé Margaux Alvarez • AJ Davis back squats 600 pounds • Dusty Hyland split
jerks 285 pounds • Cassidy Lance-McWherter does an overhead squat complex at 225 pounds.

…and we get it, the CrossFit terms are hard, but good on you Mom.

SOLD OUT…All general admission tickets to the Reykjavik CrossFit Championship are now sold out, totaling more than 3,000 seats. The RCC just introduced standing room only passes to allow more spectators into the arena. Those “competition passes” and VIP tickets are all that remain.

2019 Rogue Invitational Online Qualifier WODs Released — Yesterday, all four of the 2019 Rogue Invitational online qualifier WODs were released. The deadline to sign up for the qualifier and submit scores is April 8, 5:00 PM PT. Top 10 men and top nine women will qualify for the Rogue Invitational on May 18-19.

...But I thought this was an Invitational? It is. But on top of the athletes already invited, the final competition spots will be filled through the online qualifier.

Reebok Launches Be More Human Pack — Yesterday Reebok introduced the Nano Be More Human Pack, which celebrates Reebok’s athlete partners that embody the Be More Human mantra. 

— Pat Vellner on being more human: Pat Vellner worked with Reebok on the launch and shared how he balances school, training and competition. “There’s a little bit of give and take everywhere. In the off-season of CrossFit, I really focus a lot more on school and I make sure I work ahead and get as much done as I can. Then when the time comes to invest more time into CrossFit and prepare for the Games, I can afford to do that because I’ve worked ahead.”

“Are Major Penalties Making Athletes More Conscious of Their Reps?” by Justin LoFranco, Morning Chalk Up

This year, CrossFit HQ has been doling out harsher penalties and requesting more video verification from top athletes looking to qualify for the CrossFit Games. This shouldn’t come as much of a surprise given the raised stake for the Open in comparison to previous years.

CrossFit Games General Manager Justin Bergh: “We’re reviewing video from more athletes, and further down the leaderboard than in previous years. It’s more time consuming but necessary. This is what top athletes should expect going forward.”

In talking about 19.4 with Tommy Marquez on Talking Elite Fitness, which Mathew Fraser nearly won, he brought up a concern about barbell cycle speed and showing quality reps especially at the top of the snatch:

Fraser: “For a workout like that…I’m pushing the pace so much where there’s literally zero pacing. You’re going as fast as possible the entire time. Where it’s a workout like that I’m like ‘I wish it was a little bit longer where there was a tiny bit of pacing’ just so I’m 100% confident in my movement standards. If I’m snatching 95 pounds like my life depends on it as quickly as possible I’m concerned that my movement standards are staying legit…I would love that at the top of every lift I could pause, so there is a distinct moment at the top of the lift. You’re going so fast that you’re getting to that point where you’re towing the line.”

4/5 – 4/7: Iron Sharpens Iron Camp (Nashville, TN)

4/1 – 4/8: Northern California Classic Online Qualifiers (Online)

4/1 – 4/11: The Liege Throwdown Online Qualifiers (Herstal, Belgium)

4/3 – 4/8: 2019 Rogue Invitational Qualifier (Online)

4/6: Feed, Clothe, Love and Lift (Amarillo, TX) 

4/6: St. Peters CrossFit Fitness Awards (Saint Peters, MO)

4/6: Powerstroke Partner Throwdown 2019 (Fallon, NV)

4/6: Metcon Meltdown (Flemington, NJ)

4/6: Two Peas in a POD Competition (Burlington, MA)

4/6: Rookie Rumble at CrossFit Diversion (Williamstown, NJ)

4/6: Rise of the Machines IV (Austin, TX)

4/6: Bay Area Beatdown 2 (Webster, TX)

4/6: Rookie Rumble at CrossFit Cornerstone (Cincinnati, OH)

4/6: WOD 4 Trent (Phoenix, AZ)

4/6: Smiles Hero WOD (Grand Chute, WI)

4/6: Tough Like Cliff Deadlift Competition (Hiawatha, IA) 

4/10 – 4/24: Granite Games Online Qualifier (Online)

4/11 – 4/14: CrossFit Lowlands Throwdown Online Qualifier (Online)

4/12: Throwdown in Joe Town (Saint Joseph, MO)

4/12 – 4/13: Capstone Caveman Clash and Cook Off (Lubbock, TX)

4/12 – 4/14: Mid-Atlantic CrossFit Challenge (Washington, D.C.)

4/12 – 4/14: Athens Throwdown (Athens, Greece)

4/13: The Craic Throwdown (Norwood, MA)

4/13: Capacidad De Dos Amigos (San Antonio, TX)

4/13: Warrior Affiliate League Deuces Wild (Chino, CA)

4/13: Battle of the Ages (Pineville, NC)

4/13: 5th Annual Battle for the Mountain (Dawsonville, GA)

4/13: The Requisite Masters Classic (Philadelphia, PA)

4/13: HandSTANDUP for Haiti (Smyrna, TN)

4/13: WOD Wars Fit Fest (Dunedin, FL)

4/13: CFL Loganville Lockdown (Loganville, GA)

4/13: CrossFit Katy Team Classic (Katy, TX)

4/13: Rescue Road: Obstacle Course Event (Alpharetta, GA)

4/13: Quad Wars at CrossFit Adversary (Williamstown, NJ)

4/13: First Annual McClaren Cup (Rio Rancho, NM)

4/13: Garage Girls 2019 Tour at CrossFit Grit (St. Simons Island, GA)

4/13 – 4/14: Freakin Throwdown 6 (Miramar, FL)

4/13: Burden Games at CrossFit Morgantown (Morgantown, WV)

4/13: Bryan Hall Memorial WOD (Frisco, TX)

4/14: To Hill and Back 2019 (Albemarle, NC)

4/15 – 4/27: Top Of The Box Online Qualifier (Clarksville, TN)

4/19 – 5/1: CrossFit French Throwdown Individual Online Qualifier (Online)

4/20: The Wodfather VII 2019 (Keller, TX)

4/20: Rookie Rumble at Bucktown CrossFit (Chicago, IL)

4/20: Barnyard Throwdown (Ohatchee, AL)

4/26: Rookie Rumble at CrossFit Nashua (Nashua, NH)

4/26 – 4/27: Gameday Competition (Mankato, MN) 

4/26 – 4/28: CrossFit Italian Showdown (Milan, Italy)

4/26 – 4/28: The Sun Coast Fitness Festival (Kwa-Zulu Natal, SA)

4/27: 4th Annual Spring Fever Partner Masters Comp (Souderton PA)

4/27: Rookie Rumble at CrossFit KOA (Cranford, NJ)

4/27: The Gnardog Challenge (Reedley, CA)

4/27: Festivus Games (Worldwide)

4/27: Raising the Bar for Charlotte (Medina, OH)

4/27 – 4/29: Asia CrossFit Championship (Shanghai, China)

4/27: Autism Rocks and Rows (San Clemente, CA)

4/27: Garage Games Xs and Ys (Hiram, GA)

4/27: The Explode Individual Classic (West Chester, PA)

4/27: Fast Times at West Tech High (Las Vegas, NV)

4/27: Tyler’s Voice CrossFit Competition (Jefferson City, TN)

4/27: SWFL Sharks Semi-Pro Grid Combine (Cape Coral, FL)

4/27: Explode’s Independent Classic (West Chester, FL)

4/27: Festivus Games at Crossfit Sav-up (Petaluma, CA)

4/27: 4th annual Apple Town Throwdown (Cornelia,GA)

4/27: Kettlebells for Cojones (Montgomery, TX)

4/27: Spring Fever Partner Master Competition (Souderton, PA)

4/27: Best of the Midwest Team Series Part 1 (Westfield, IN)

4/27: Officer Christopher Goddell Memorial WOD (Walkdwick, NJ)

4/27: Pose Method Run RX Course (Lake Havasu City, AZ)

4/27: Battle of the Boxes (Newport,KY)

4/27: 2019 Pensacola Beach Brawl (Pensacola, FL) 

4/27: Festivus Games at Camel City Crossfit (Winston-Salem, NC)

4/27: Festivus Games at CrossFit LaCrosse (LaCrosse, WI)

4/27: 2019 Growler Games (Lexington, NC)

5/3 – 5/5 The Fittest Experience (Austin, TX)

5/4: 2nd Annual Heavy Day Morgan (Oak Ridge, TN)

5/4: Battle at the Lab 2019 Cinco De Mayo (Clarksville, TN)

5/4: Border Open Part V (El Paso, TX)

5/4: Desert Warrior (Scottsdale, AZ)

5/4: The Jurassic Classic (Kennewick, WA)

5/4: Lifto De Mayo 2019 (Eagan, MN)

5/4: Rookie Rumble Pittsburgh at Arsenal Strength (Pittsburgh, PA)

5/4: Girls Gone RX Delaware (Middletown, DE)

5/4: Black and Brewed 2019 (Huntsville, AL)

5/4: Row for Wishes (Telluride, CO)

5/11: 2019 Moco Throwdown (Bethesda, MD)

5/11: Girls on Girls X (Bridgeport, PA)

5/11: Battle of the Gulf Coast (Port Neches, TX)

5/18 – 5/19: Big Impact Games (Kaukauna, WI)

5/18: 2019 Tough Temple CrossFit Super Total (Bethseda, MD)

5/19: Heroes and Heroines Team Throwdown (Pawtucket, RI)