The harder you row, the longer you can play video games

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Red H Nutrition. Imagine if you could learn all the secrets and strategies to 10x your functional fitness TODAY, without spending 10 years going through the trials and errors. Whether you want to go to the Games, be the best Weekend Warrior you can or somewhere in between, grab The Complete Collection of Functional Fitness Performance Guides (all
10 of them) from Red H Nutrition here.

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“Athletes do not exercise and diet; we train and eat properly.” — Unknown

ERG-POWERED VIDEO GAMES.

The story.

It’s no surprise that a lot of kids these days aren’t getting enough activity in. Between iPhones, iPods, tablets, social media, and video games, kids are just spending a lot more time doing nothing. But what if you had to get in a little WOD to make it possible to play your video games?

OK, I’m listening.

Jeremy Fielding is a YouTuber who’s fascinated with all things mechanical. His channel features 2 million views worth of videos of him deconstructing treadmills and repurposing their parts, things you can make with a washing machine, and most recently: powering a Wii gaming system with just a rower.

Literally, the harder you row the longer you get to play. 

Details?

Basically, Jeremy can turn just about any machine into a manual generator. While one person creates energy (and gets a little workout in) the other person can use the gaming system. Pretty cool, eh?

BTW, any of you ever wondered why the Concept 2 even needs batteries with all that energy being generated?

It’s all about balance.

If you can figure out how to finagle this system in your own home (which might actually be doable with his instructional videos), you can make your kids work for their screen/gaming time. Hell yeah, everyone wins.

COFFEE BREAK CONVERSATIONS

What to tell your friend who has to do a pull-up every time she sees a pull-up bar…

I just can’t say no. Security camera footage at No Excuses CrossFit in Suwanee, GA caught a FedEx driver flipping a tire outside after delivering a package. We guess that’s what happens when CrossFit is real life. 

What to tell your friend who’s looking for a prom date…

Why not ask The Rock? A Stillwater High School senior took to Twitter last week to ask The Rock to prom. He was already booked that weekend but he had a surprise for Katie Kelzenberg. One morning, The Rock recorded a message over the school intercom thanking Katie for the invitation, told her how awesome she is, and said he’d rented out a nearby movie theater so her and 231 of her friends could get an exclusive screening of Rampage, which is pretty much the most awesome thing ever. 

THINGS TO…

WATCH: No Small Dreams

Jiu Jitsu World Champion, registered dietitian, and former professor of exercise science, Dr. Jen Case is one of RP Strength’s nutrition coaches. She shares her story about being a woman in the male dominated sport of Jiu Jitsu.

MEET JEN. 

HEAR: Bergeron’s Most Asked Questions

On this episode of Chasing Excellence, coach Ben Bergeron answers some of the questions he gets asked all the time at the box: which supplements he recommends to intermittent fasting, from hydration to how much red meat is too much.

TUNE IN.

EAT: Southwest Chicken Salad with Chipotle Greek Yogurt Dressing

Delicious southwest chicken salad with black beans and corn and paired with an incredible homemade healthy chipotle greek yogurt ranch dressing. This veggie and protein-packed salad is perfect for meal prep.

GET THE RECIPE.

BUY: Personalized CF Regionals Tee

You can personalize your very own CrossFit Regionals competitors tee from Reebok.

GET YOURS.

Today’s edition of the Morning Chalk Up is fueled by

CHALK UP COMMUNITY

• PRO TIP: HOOK GRIP — By now you’ve probably heard about the hook grip. Maybe it’s feeling a little funky and you’re wondering “am I doing this right”? Here’s Greg Everett with the how and why. 
• NEW HOME — CrossFit Waco bought a 13,000 sq. foot former Safeway in downtown Waco. As part of the deal, CF Waco agreed to make use of the Doris Miller YMCA’s indoor and outdoor swimming pools. Count us in. 
• NO EXCUSES — Katie Long from North Ankeny CrossFit in Ankeny, IA, only has one arm and she’s showing how you can do anything if you have the right attitude. 
• 230K AND COUNTING — After last weekend’s fifth annual Mayhem for Mustard Seed Ranch event, they have now raised more than $230K and funds are still coming in through the GoFundMe page. 

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

Colin Burns hits a 397 pound power clean and jerk after dislocating his shoulder at 2017 Worlds in December • Christmas Abbott posts a 16 weeks pregnant photo • Chyna Cho’s dad, AKA Papa Cho, has stage four cancer and still keeps coming to CrossFit • A local New Zealand news station interviews the next generation of athletes: #1 and #2 from Australasia in the 14-15 boy’s division • Julie Foucher’s sister Elle is heading to Regionals on a team. 

Nearly ninety eight grade girls…Every year Melissa Doss joins her friend Allison for a day of fitness and fun with a group of young ladies. This year, nearly ninety 8th graders showed up at The Tracks Fitness Lab in Erlanger, KY for a WOD and talk about body image: “After a fun workout I got to hang with the beautiful gals! We talked about what it means to be emotionally and physically healthy, especially when entering high school and
it was so good! I opened up a little bit about my past and what healthy means to me and not one of them yawned! They asked SO many great questions and I even got a few hugs.”

The Sara Sigmundsdottir Documentary — Some behind the scenes footage from FITAID’s Sara Sigmundsdottir docu-series will be featured on FITAID’s Instagram story today. And if there’s something you want to see in an upcoming episode, just let them know. 

“Sleepy Students Don’t Even Lift” by Lon Kilgore, CrossFit Journal

Trainers often deliver a very basic bit of advice on between-workout recovery: Get enough sleep.

Do trainees listen? And do trainers provide compelling evidence or simply pass on the accepted party line? Is there convincing evidence to support recommendations? How much is enough?

A very recent study by Yanbo and colleagues explored the relationship between sleep duration and strength. The paper was descriptive in nature and did not pose an exploratory hypothesis. It simply described how university students who slept for differing lengths of time performed on a test of grip strength.

The paper does present an interesting finding: a difference noted in grip strength. Those who slept less than 7 hours per night were statistically weaker than students who slept 7 to 8 hours per night or more than 8 hours per night.

4/28: Battleground SoCal (Wimington, CA)4/28: Girls Gone Rx (Cincinnati, OH)

4/28: Salem Slaughterfest (Salem, OR)

4/28: 3rd Annual Appletown Throwdown (Cornelia, GA)

4/28: Brew-N-Brawl 2018 (Lenoir, NC)

4/28: CrossFit Cheltenham Throwdown (Gloucestershire, United Kingdom)

4/28: Badger State Games (Wausau, WI)

4/28: Fight Club (Fort Mill, SC)

4/28: Beast of the Bluegrass (Lexington, KY)

4/29: Three of A Kind (Gloucestershire, United Kingdom)

4/28 – 4/29: Walter’s Cup Throwdown (Amsterdam, Netherlands)

4/28 – 4/29: Battle of the Bluffs (Council Bluffs, IA)

4/28 – 4/29: King City Throwdown (Tupelo, MS)

5/4 – 5/5: Tough As Nails (Lubbock, TX)

5/4 – 5/5: No Gutz No Glory (Denver, CO)

5/4 – 5/5: Throwdown in Joe Town (St. Joseph, MO)

5/4 – 5/6: European Masters Throwdown (Budapest, Hungary)

5/5 – 5/6: Tribal Clash (Quarteira, Portugal)

5/5 – 5/6: Barbell de Mayo (Woodbridge, VA)

5/5 – 5/6: Manila Throwdown (Manila, Philippines)

5/5: Cinco de Mayo Classic (San Antonio, TX)

5/5: The Locomotive Games III (Youngstown, OH)

5/5: Granite Games Throwdown (Southaven,  MS)

5/5: Battle of the Boro (Goldsboro, NC)

5/5: New WODs on the Block (Grand Rapids, MI)

5/5: The Crawfish Challenge (Columbia, SC)

5/5: Masters of the Shed (Roxbury, NJ)

5/5: Never Forgotten Games (Redding, CA)

5/5: Burpees de Mayo (Phoenix, AZ)

5/11 – 5/12: Beast Mode Games (Greenville, SC)

5/11 – 5/12: Midwest Monster (Joplin, MO)

5/11 – 5/12: Reebok’s Ready for Action – Fittest in Israel (Israel)

5/12: Barbells for Bullies (Danbury, CT)

5/12: The Mountain Meltdown (Park City, UT)

5/12: The 5th Element (Bedford, NH)

5/12: Soho Brawl (Tampa, FL)

5/12: Fallout in the Falls (Wichita Falls, TX)

5/12: Unfinished Business – The Lift Off (Pottstown, PA)

5/18 – 5/20: East Regional (Albany, NY)

5/18 – 5/20: Europe Regional (Berlin, Germany)

5/18 – 5/20: South Regional (Salt Lake City, UT)

5/19: Raising the Bar for Recovery (Medina, OH)

5/19: East Coast Battle (Hanover, MD)

5/19: Barbells in the Burbs (Carol Stream, IL)

5/19: Gladiator Games (Concord, NC)

5/19: The Pillage of Palm Harbor (Palm Harbor, FL)

5/19: Spring Fling Partner Throwdown (San Anselmo, CA)

5/19: SilverFox Masters Competition (San Clemente, CA)

5/19: Ultimate Fitness Championship (Kennewick, WA)

5/19: Warriors Hope 2018 (Greenwood, IN)

5/19: T-Town Throwdown (Tifton, GA)

5/19: Murph for Muts (Peachtree Corners, GA)

5/19: Firehawks Scorch Trials (Rio Rancho, NM)

5/19 – 5/20: GameDay Mankato (Mankato, MN)

5/25 – 5/27: West Regional (Del Mar, CA)

5/25 – 5/27: Central Regional (Nashville, TN)

5/25 – 5/27: Latin America Regional (Rio de Janiero, Brazil)

5/26: Beauty is a Beast 2 (Indian Rocks Beach, FL)

5/27 – 5/28: 24 Heroes in 24 Hours (Southborough, MA)

6/1 – 6/3: Atlantic Regional (West Palm Beach, FL)

6/1 – 6/3: Meridian Regional (Madrid, Spain)

6/1 – 6/3: Pacific Regional (Sydney, Australia)

6/2: Kegs and Kilos (Manhattan, KS)

6/2: Long Island Masters (Hauppauge, NY)

6/2: Texas WOD Fest (Houston, TX)

6/3: Summer Sizzler Individual Masters Competition (Burlington, MA)

6/9: Beastette Bash at CrossFit Ananda (Arlington, TX)

6/9: Gulf Coast Games (Mandeville, LA)

6/9: WOD Wars 6 (Humble, TX)

6/9 – 6/10: The Heartland Games 2018 (Chicago, IL)

6/9 – 6/10: Alaka’i SUPER Summer Slam (Kapolei, HI)

6/16: Battle on the Creek (Johns Creek, GA)

6/16: Full Battle Rattle (Robinson, IL)

6/16: East Coast War (Wilmington, NC)

6/23: Garage Girls CrossFit Grit (St. Simons Island, GA)

6/23: 2018 Summer Swolestice (Gresham, OR)

6/23: HAMCO Heat (McLeansboro, IL)

6/23 – 6/24: Asbury Park Summer Games (Asbury Park, NJ)