Good morning and welcome to the Morning Chalk Up. Today’s edition is built by Brute Strength.
The holy grail of ring muscle-up progressions is here. Whether you’re working on building the strength to perform your first muscle-up or you’re aiming for elite-level capacity, this five-part program will help you get there.
QUOTE OF THE DAY
“In a society that profits from your self doubt, liking yourself is a rebellious act.” — Caroline Caldwell
NOCCO, one of Europe’s leading BCAA beverages, is now available on Amazon and in more than 100 gyms in Southern California.
Immediately opens Amazon…
Earlier this year, NOCCO opened their first U.S. office in Venice, CA and since then, the No Carb Company’s BCAAs have been popping up in gyms all over the place.
“Since the opening, the demand for premium products with BCAA’s has grown rapidly within the community. NOCCO looks to meet this demand with a great tasting, no sugar, low calorie, no carb beverage with BCAA’s,” said Ben Jones, CEO.
All NOCCO products have a blend of BCAA’s, green tea extract, and vitamins. They’re vegan, available with or without caffeine, carbonated and come in four flavors; Caribbean, Peach, Tropical and Apple, which is why athletes like Tia-Clair Toomey and Haley Adams love em.
Fun Fact: They’re also widely available in gas stations and grocery stories across Iceland. Seriously tho. Hit up Samkaup in Grundarfjörður, grab a couple then drop into Box7 across the street.
Territory Rolls Out Compostable Packaging
Speaking of cool things in Southern California…
Territory is a meal delivery company that uses creative local chefs and licensed nutritionists for clean eats that they drop off at your box or deliver to your doorstep.
Well that’s convenient.
And now it’s earth-friendly, too. Last week, Territory announced they are shifting to a 100% compostable plant-fiber bowls and lids, starting in the Los Angeles, CA area.
“Since our early days, we’ve hoped to find a more sustainable packaging for our meals. And while we’ve taken steps toward it along the way, we hadn’t been able to find a fully sustainable solution that met our safety, durability and operational standards…until now,” they wrote in an email.
How do they do it?
The fiber based bowls and lids use less energy during manufacturing, are made from annually renewable plants like wheat, sugarcane and corn, but are still gluten-free.
They’re also non-polluting, non-toxic, and break down into healthy soil in a commercial composting facility.
Now you can eat your clean meals and have a clean conscience too.
WATCH: Out of the Box in Shanghai
In the final episode of season two of Out of the Box, filmmaker Amit Tripuraneni visits Shanghai for the Asia CrossFit Championship, speaks with Liang Kong, the head of CrossFit China, and he catches a few special guests including Brent Fikowski, Eik Gylfadottir and Kristin Holte.
Amanda Barnhart joins Sean Woodland, Tommy Marquez and Rory McKernan on this edition of Fitness with Friends. Barnhart, who finished 9th overall in the Open, opens up about what she learned from her rookie appearance at the Games in 2018, her plan to improve on her 15th place finish and how getting in trouble in the second grade still traumatizes her today.
Everyone knows that breakfast is the most important meal of the day, right? But it’s also the best way to get your day started so make sure you take advantage of that with this guide to breakfast from Summit Strength.
Whip up a batch of fresh mango salsa, packed with gorgeous produce like avocado, mango, red bell pepper, jalapeño and onion. This easy, homemade salsa is perfect for salmon, fish tacos, chicken, and of course, dipping with chips!
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PRO-TIP: DO’S AND DON’TS OF COMPETITION — JST Compete Programming lists out all the do’s and don’ts of competition, from warm-ups to fueling to recovering.
TEN-WEEK OFF SEASON TRAINING — Team Soul has partnered with Full Circle Coaching for a ten week long off-season training program to focus on developing the aerobic system and dialing in Olympic weightlifting technique.
Double Under Seminar — CrossFit Invictus Boston is holding a core foundations and double under seminar on June 7 as part of their gym series for the summer.
CHALK UP IN 2 MINUTES(a highlight reel around social media of CrossFit pros and average joes)
Happy birthdayWill Edmonds • Dave Castro brought his new puppy home to the ranch • Happy one year
anniversary CrossFit Simpsonville • Happy seventy-sixth birthday to Edna who celebrated with a 185 pound deadlift PR • Congratulations to Ben Sweeney on his fifty-pound transformation with CrossFit • Sixty-five-year-old Linda McCampbellgets her first rope climb • Nicole Henderson, who lives with cerebral palsy, nails an agility ladder drill • Morghan King back squats 298 pounds for three • Amanda Barnhart front rack lunges 170 pounds • The Buttery Bros will have t-shirts in the June WODBOM box • Happy birthdayChris Hinshaw.
…and when Ryan Fischer comes over to train, you better be there.
CrossFit Course Photos Are Back — The end-of-weekend pics of CrossFit seminar courses across the globe are now back on the CrossFit.com website.
Marines Can Pick Planks or Crunches — Commandant of the Marine Corps Gen. Robert B. Neller has approved planks as an alternative to ab crunches on the physical fitness test, or PFT.
— “Come Jan. 1, 2020, Marines will have the option of holding their body in a plank position or ripping out crunches on the PFT, according to officials at Training and Education Command, Force Fitness Division.
— “To hit a perfect score, a Marine will need to hold a plank for four minutes and 20 seconds, and there will only be one scoring table for both male and female Marines across all age groups, officials said.”
CrossFit Can Help Stave off Loneliness — Mitchell Greene, a clinical and sport psychologist in Haverford, PA, on prescribing CrossFit to some of his clients, “Many of them grew up playing team sports. Now that they’re on their own, without that structure, they’ve sort of lost their way — they’ve stopped taking care of themselves, and they’re not making new friends. CrossFit gives them an element of social encouragement and friendly competition.”
The penultimate weekend of Sanctionals has come to a close, and we have another batch of winners and new athletes walking away with invites to the 2019 CrossFit Games.
There’s now only one more sanctioned event remaining as four more individuals, and two teams have been added to the roster set for Madison, WI this summer.
The CrossFit Lowland Throwdown concluded three days of competition at Omnisport Apeldoorn in the Netherlands, and the Granite Games wrapped four days of individual competition and three days of team competition at St. Cloud University in St. Cloud, Minnesota.
The individual field at the 2019 Games just added two new rookies as Ryan Sowder and Alice Mille won their invites outright by finishing atop the leaderboard, but both athletes had to mount a comeback in the final workout to get there.
Going into the men’s finale, Cedric Lapointe held seemingly comfortable 32 points lead over Sowder, and needed just a 7th place finish or better to seal the deal. Sowder for his part, did everything he could to put the pressure on by blasting the final workout and getting an event win. Sowder edged out Zack George in a foot race to the finish, sliding across the line and celebrating triumphantly.