Good morning and welcome to the Morning Chalk Up. Today’s edition is brought to you by Brute Strength.
At Brute Strength, we are really excited about our new program — Outside the Box. It’s basically fitness for the athlete who for whatever reason doesn’t have access to an hour in the gym every day. It’s 30 minutes per day, five days per week, and minimal equipment necessary. Oh, and it’s less than three unicorn frappuccinos per month.
With Outside the Box, to get started all you need is dumbbells and a jump rope. It doesn’t matter if you’re in the garage, in a globo-gym, outside, or even the library if you’re feeling crazy. It’s the perfect program for someone who doesn’t have access to coaching, community or the time to invest several hours every day — this one is for the weekend warrior who needs to stay fit to keep up with the world around them.
Keep this in mind: Neither Fraser nor Sigmundsdottir were required to do the Open in order to go to the CrossFit Games. Both won a Sanctional earlier this year: Fraser won Dubai and Sigmundsdottir won Strength in Depth. However, both could improve their seed at the Games by performing well in the Open.
A look back on past Open Winners: Does winning the Open mean you’re going to win the CrossFit Games?
Of the 16 Open Winners, seven went on to win the CrossFit Games. However, Fraser and Rich Froning account for five of the seven wins. The other two were Sam Briggs (2013) and Annie Thorisdottir (2011).
The other Open Winners ranged in Games finishes between 4th and 13th, with a DNQ from Sam Briggs (2014) and Jamie Greene going Team (2016).
In fact, of all the past 48 Top 3 overall Open athletes, just 35% of them made the Games individual podium in the same year (note, there were a few instances where some of these athletes went Team).
The Open and the Games are also vastly different competitions. The Open is spread out over five weeks where athletes get to choose their environment and conditions in which they will perform each workout (as many times as they like). The Games on the other hand is contested in a 4 – 5 day span against the best in the world with multiple events each day, which are all one-and-done.
So will it be different in 2019? Turns out Open success is not the best indicator of whether an athlete will win the CrossFit Games, let alone get on the podium.
…But let’s not forget, the 2019 is unlike every other Open in that it’s a direct qualifier for the CrossFit Games. One implication is that scores are more directly comparable because top athletes are taking every workout more seriously.
Cole Sager spent the day documenting everything he eats during a normal training day. He breaks down his macros for each meal, discusses nutrient timing, and explains how he eats to perform on a daily basis.
Head of Brute Gymnastics Dr. Nick Sorrel joins the Brute Strength podcast to dissect some of the more advanced movements, the differences between strength and skill and how each plays a role in improving your performance.
Everyone can improve their gymnastics. If it’s getting your first muscle-up or stringing 20 toes-to-bar together, we all love to hate to work on gymnastics, right? With the Invictus online Gymnastics program, you get three days a week of supplemental work to improve your gymnastics.
This recipe for healthy blueberry muffins is one you can feel good about eating. Made with a mix of almond flour and oat flour, these blueberry oatmeal muffins are gluten free, dairy free and packed with nutritious ingredients.
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FAITH RX’D FUNDRAISER FOR BECKY — Steamboat CrossFit is hosting a fundraiser on Saturday, April 13 in honor of Becky Conzelman, founder of FAITH RX’D, who passed away on April 6.
WIN A MONTH OF MEAT — In honor of the Mid-Atlantic CrossFit Challenge coming up, CrossFit Invictus and Laura’s Lean are holding a giveaway. To be entered to win a full month of meat, follow both companies on Instagram, post your meal prep and tag them in the post.
FUNDRAISER FOR DRAMATHERAPY — The British Association of Dramatherapists is holding an event at CrossFit 606 in Bradford, UK. The event kicks off Friday, April 19 will be a 10 to 25 minute workout every hour, with a family event on Saturday with face painting, balloon animals, raffle prizes and cakes to close out the 24-hour WOD-athon.
200 MINUTES OF CARDIO FOR A CAUSE —CrossFit Core KTown in Kenora, ON is holding a 200-minute cardio session at Crossfit Core K-town on Saturday, June 8 as part of a fundraiser for Ronald McDonald House Manitoba.
CHALK UP IN 2 MINUTES(a highlight reel around social media of CrossFit pros and average joes)
Lauren Fisher clean and jerks 243 pounds for a PR • Regan Huckaby gets a 257 pound clean and jerk PR • Jamie Hagiya snatches 205 pounds for a PR • Paige Sousa hits a 185 pound snatch balance PR.
Maddy Curley’s New Book — Maddy Curley wrote a book called “One Hotplate Two Dumbbells” and it’s out now for $9.95. “For anyone who’s ever asked me for a hotel workout, this has the perfect options. It has 10 warm ups too.”
— Curley is “looking for men and women to do before and after pictures with it, like a 30 day challenge and give me feedback.”
First Announced Event from Rogue Invitational — Josh Bridges made the first event announcement for the Rogue Invitational in Columbus, OH May 17 – 19. The first event on Sunday morning is a Concept2 Biathlon.
CrossFit Games Ticket Sale Live — Ticket sales for the 2019 CrossFit Games are now live.
— Get Pumped: Turn the volume up and watch this CrossFit Games video before you head in for your WOD.
Anytime a sport changes the rules, there are going to be some unintended consequences for better or worse; it’s just a part of making large scale changes to the qualification process. It’s unavoidable.
One of these unintended consequences is the team roster loophole. Here it is from Section 4.05 of the Rulebook:
“A team’s six (6) members must comprise the four (4) athletes who competed at the Sanctionals competition on the same team, plus two (2) alternates (one man and one woman).”
There’s more “…the team may select only from among those six members to field a team at the Games” and “If an athlete is listed on a Games team roster, that athlete is not eligible to compete on another team.”
Now for the important part.
“If a member of a team also earns a qualifying spot as an individual athlete and elects to compete as an individual, the team must use its alternate to fill the remaining team spot.”