Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by FNX.
Adrian Conway has been smashing a Maple Donut every morning for the past two months and is stronger than he’s ever been. We think FNX may be onto something here! They have officially found a way to get you more protein (22 grams), more focused and energy (nootropics and natural caffeine blend) and probiotics for your gut all in one serving of their specialty and one of a kind AM protein, “Restart”! Click here to see it for yourself.
QUOTE OF THE DAY
“No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excllence.” — Martin Luther King, Jr.
By Sara Hall In memory of Gigi, who passed away just a few weeks after I wrote this. Though she was little, she was fierce and strong in her own way and inspired me to become better myself.
How do you prepare yourself when the universe throws a detour on life’s highway? For me, I found out it was CrossFit that was preparing me.
Of course, I didn’t realize it at the time. I always thought CrossFit was about getting a good workout. A place I could go and make friends who could commiserate the aftermath of Fran, or the five rounds for time, 12 calorie assault bike (I still have PTSD over that one… thanks Pat).
But the day I discovered that CrossFit had been preparing me for bigger things was actually just a normal day for me. It’s always a normal day when something like this happens. It was just a “binge-watch Netflix and laundry” type of day, until I heard my mother’s panicked voice yelling my name from the back door.
This was a tone she did not use often.
I immediately knew It meant that something was very wrong, and she was scared.
“Gigi fell! She fell Sara, I can’t get her up!”
Gigi is my beloved 91-year-old, 90-pound grandmother who loves to go out to the family barn, sweep the front cement pad and hose it off. It is something she loves doing regularly, but on that day she forgot she had laid the hose down. She tripped over it and fell, hard, onto the cement, rolling into the thick mud that had formed from heavy rain the night before. My mother, who is a petite woman and 95 pounds soaking wet, found Gigi and was unable to help her, no matter how hard she tried.
I fled through the door and sprinted the 200 meters to the barn. I could see Gigi, covered in mud, bloody from her fall.
Hurricane Dorian devastated the Bahamas last week, with winds of up to 185 mph destroying everything in its path, leaving a trail of destruction that will take years to recover from. According to Reuters, the official death toll has risen to 44 as of Monday morning. You can survey some of the damage from this NY Times video.
Where affiliates stand:
Two of the three affiliates are up and running: Happy Hour CrossFit and CrossFit Potcake Bahamas.
CrossFit Island 242 did not respond to inquiries nor have they posted to Facebook since August 30, but one reader shared that a handful of members lost everything.
Here are a few ways you can help the CrossFit victims of Hurricane Dorian.
On the island:
Happy Hour CrossFit started LIFT up the Bahamas, selling t-shirts with 100% of profits going to Yacht Aid Global, an organization that is mobilizing to get Emergency Relief Kits to the people of the Bahamas.
CrossFit Potcake is hosting Hope for Bahamas on September 27. They have also set up a GoFundMe to collect donations where 100% of the money raised will be donated to the families of CrossFitters affected by the storm.
CrossFit 9 in St. Pete, FL held a Hurricane Dorian supply and donation drive over the weekend. While material goods are no longer being accepted, you can still make a monetary contribution through Sol Relief to help transport all donated goods via aircraft.
The furry members of the CrossFit community in the Bahamas need some help too, so Iron and Rescue is donating a portion of every purchase to the Humane Society of Grand Bahama and the Abaco Shelter, both of which are in need of assistance after the devastation from Hurricane Dorian.
WATCH: Craig Richey on His Training
Watch Craig Richey as he gets a few training sessions in, some heavy lifting, and orders coffee out with friends. Also, here how he plans his training sessions and why he takes two full rest days a week. TEAM RICHEY.
HEAR: Scaling the Jump Rope with Chris Rawlins
Chris Rawlins is a jump rope instructor and member of the preferred CrossFit Jump Rope course, called the Buddy Lee Jump Rope Master Class. He sat down with the Scaled Nation podcast and shared the best way to start jump roping, some of the progressions and how coaches can jump rope as a training tool. MORE THAN DOUBLE UNDERS.
WIN: An Assault Bike and One Year of Gainz Box
Enter the Chalk Up Sweepstakes for a chance to win a love-to-hate-it Assault AirBike Classic and a year subscription to Gainz Box powered by yours truly, Morning Chalk Up. The giveaway ends September 17. ENTER TO WIN.
GET: A Free Xwerks T-shirt
Place your first order of at least $49 with Xwerks and they will include a free tshirt valued at $20. Simply add $49 of items to your cart, plus the shaker of your choice in white or black, and use the coupon code “FREESHIRT” at checkout. YOUR FREE TSHIRT.
EAT: Rosemary Garlic White Bean Soup
This easy rosemary garlic white bean soup only takes eight simple ingredients, is crazy flavorful, and will give you all those warm cozy fall vibes. Made with canned beans, it’s budget friendly and also easy to make at a moments notice. IT’S SOUP SEASON.
Today’s edition of the Morning Chalk Up is fueled by
Maple Donuts and Gainz.
Adrian Conway has been smashing a Maple Donut every morning for the past two months and is stronger than he’s ever been.
We think FNX may be onto something here! They have officially found a way to get you more protein (22 grams), more focused and energy (nootropics and natural caffeine blend) and probiotics for your gut all in one serving of their specialty and one of a kind AM protein, “Restart”!
FREE WEEK — Granite City CrossFit in Waite Park, MN will be having a free trial week from September 23 – 27. Anyone can come check out CrossFit for free the entire week.
HONORING A FAMILY — CrossFit 209 in Stockton, CA held a 34 minute long memorial WOD for the 34 victims of the recent Conception boat fire. Five of the victims were related to members of CrossFit 209.
SUPPORT OUTSIDERS ATX — Outsiders ATX, a CrossFit gym in Austin, TX discovered they will need to relocate their business after being open less than one year. They have started a campaign to help offset the unexpected moving expense.
Do Men Really Need Energy Drinks? — Men’s Health recently released an article listing the reasons that men, specifically, may need energy drinks and all the ingredients to consider when picking one.
— “New research revealed that men’s clock’s are hard wired to be around two hours behind women’s. Early risers are often left to blearily battle against nature and, as a result, often search for a buzz in all the wrong places.
— “With a market that has grown by 400% in five years, it seems we can’t get enough energy drinks. MH reveals which ingredients you should look out for as a safe shortcut to extra pep and which are more of a downer.”
What is Cupping Therapy — If you’ve ever wondered how athletes get those crop circles on their back, or wanted to try cupping but didn’t know where to start, then the recent article in Well + Good can help answer all your cupping questions.
— “But the stegosaurus spine and resulting bruises still leave me wondering exactly what the purpose of it is. So, I was in for a treat when I learned the latest episode of Well+Good’s YouTube series What the Wellness, would follow video producer Ella Dove as she undergoes the practice herself.
— “By baring her back to test the practice’s efficacy in aiding everything from sore muscles to menstrual and hormonal issues, Dove’s aim is to provide an answer to all of us still wondering what is cupping therapy, anyway, and how does it help us?”
This weekend, while competing at the BCS Classic competition in College Station, TX, Rich Froning said that the athlete replacing Dre Strohm will be an individual competitor from the 2019 CrossFit Games, according to an athlete who attended the event.
Context: Dre Strohm, who is engaged, is leaving the team after one year, forcing another replacement for the legacy championship team.
The shortlist: We’ve been hearing for the last couple weeks that Scott Panchik is slated to replace Strohm on the fittest team on earth. Panchik, narrowly missed the podium in his 8th consecutive trip to the Games.
Mr. Consistency over the past eight seasons: 4th, 11th, 6th, 6th, 6th, 5th, 4th and 4th.
His average 5.75 place finish is the lowest of any athlete who’s never stood on the podium, among athletes with more than one Games appearance.
The big picture: If Panchik is the fourth and final member of Mayhem, the four-time champions will emerge an even stronger team. Despite a new season format that allows for super teams, it will be very difficult for any team in the current field to pose a serious threat to Mayhem.