The Next Generation of Sam Briggs Firefighters

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by Prospera Supplements, formulas you can rely on to keep your body strong, so you can do what you love, longer.

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“The beauty of truth: whether it is good or bad, it is liberating.” — Paul Coelho

The Future is Burning Bright for Female Firefighters

A man’s world.

Firefighting has traditionally been considered a man’s job, and despite the progress made, the workforce is still primarily men. In fact, only about 5.7% of the workforce is made up of females— but not for long.

Times are a changin’.

While one of the biggest arguments over the years has been the whole “women-aren’t-as-physically-capable-as-men”, we as CrossFitters know that there are plenty of women out there that can out-lift and out-perform their male counterparts and do the grunt work of a firefighter *cue mental image of Sam Briggs’ biceps*.

Many departments around the country are becoming more and more female-friendly and pushing to recruit more women.

A movement.

What’s even more encouraging are the active movements to show young girls their potential to infiltrate this workforce. Charlotte Fire Department, in North Carolina, recently held a camp teaching local young ladies the skills of firefighting.

The Austin Fire Department and the Girl Scouts of Central TX recently teamed up to host Camp Fury – a weeklong camp focused on training basic firefighting skills. These girl scouts learn skills like performing in heavy gear, pulling hose, rappelling over tall buildings, climbing 110 foot ladder truck, and even fire investigations.

Mic drop.

Efforts like these camps not only help improve the future recruitment rate of female firefighters, but also empowers young women and show them that their career path is not defined by their gender. Riley, one of the Girl Scout Campers said, ”Women can do anything… and we can do anything that men can.”

Coffee Break Conversations

What to tell your friend who just ran out of their morning Joe…

You can’t read the Morning Chalk Up without a good cup of coffee and Thrive Market is giving away a free bag of organic coffee on your first order of organic groceries. And yes, they deliver right to your door.

What to tell your boss when they complain they’ve been too stressed to make it into the gym for the last five months...

That’s a negative, boss man. Turns out, stress can be really hard to cope with if you’re living a sedentary lifestyle. Physical activity produces endorphins. Those little guys move through your body acting as natural painkillers. They even help you sleep better and improve your mood. So, pretty much, fitness cures all the problems. 

Things To…

WATCH: Mom Beats Obesity 

Liz Cromwell hit rock bottom after the stillbirth of her ninth child. Type 2 diabetic, overweight, and depressed she knew she needed to do something, so she stepped into Eton CrossFit.

GO MOM, GO. 

HEAR: CrossFit Gyms vs. CrossFit Games

Ben Bergeron on this episode of the Chasing Excellence podcast maps out the difference between everyday CrossFit in the box and competitive CrossFit that’s done at the Games, and why you should focus on longevity.

TUNE IN. 

EAT: Zucchini Tater Tots

Tater tots aren’t just for kids. This gluten-free plant based recipe is perfect for kids and grown ups alike!

GIVE ME YOUR TOTS.

TRY: Summer Beach WODs 

You worked hard all year for that beach body so here are ten workouts to help you keep it all summer. 

STAY BEACH READY.

BUY: 7 New Denim and Chino Colors

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START SHOPPING.

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

Chalk Up Community

• BRINGING CROSSFIT TO THE PEOPLE — Congratulations to Brian Evans and Dustin Hanson who recently opened Smelter City CrossFit in Anaconda, MT. The only box in town, the two want the community to know that CrossFit is something everyone can do, from kids to grandmas.

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

Jared Enderton snatches 320 pounds •  Pete Zamarripa used a custom made Rogue Barbell to propose to his girlfriend Isabeel
Jimenez • Olympic Weightlifter Leidy Solis hits a 190 kg/419 pound back squat PR • Travis Williams deadlifts 555 pounds • Jacob Heppner does Fran outside in the rain • Aaron Hanna gets a 412 pound front squat PR • 68 year old Britton Theurer does burpee bar
muscle ups • Brooke Lee hits a 77kg/169 pounds snatch PR • World Champion Leidy Solis gets a 419 pound back squat PR • These Nike Metcon DSXs in camo are actual footwear goals. 

…and mobility goals times a thousand right here. 

Chuck Bennington on Effective Coaching…“Starting a clock and clapping makes you about as much of a coach as putting gas in a car and revving the engine makes you a mechanic…And just like having a bunch of tools doesn’t make someone a mechanic, so too you can have a ton of cues, drills, progressions, substitutes, and scales and still not be a coach. A coach knows what tools need to be used, how they need to be used, and when and why they need to be used.”

“I actually cried once or twice during those first few workouts,” by Amy Way, Morning Chalk Up

One day while I was back there working out, someone mentioned that I should try out one of the classes and that I’d probably be good at it. They were offering a free month and I figured, “what the heck…I’ll give it a shot.”

Intimidated was an understatement. I actually cried once or twice during those first few workouts because I felt so defeated and weak, but I didn’t give up and I finished them, even if I was always the last one. Everyone cheered me on and was so encouraging and supportive. I loved the camaraderie.

It wasn’t long and I started seeing some major changes in the way my body looked and felt. I felt strong again, and I was noticing substantial progress and gains in certain areas. I made a 89.3 on my next pt test, which I was ecstatic about. I slacked off a little last summer, but hit it hard once the kids were back in school in August. I was down to 160 pounds at this point (30 pounds lost) but I was still a slave to the scales and obsessed with seeing those numbers drop.

I honestly don’t care about those numbers anymore. I care more about the gains and PRs in the gym. CrossFit is grueling, but it’s the one thing I’ve done that’s caused the biggest change in my body composition. I love feeling strong. The community is like one big family. I’ve made some of the most incredible friendships. It’s challenging, supportive, and always something new.

6/29: Bare Knuckles Weightlifting Meet (Broomfield, CO)

6/29 – 6/30: The Grinder Games III (Tall City, TX)

6/30: Summer Stampede (Bethlehem, PA)

6/30: Battle of the Ballpark (Seattle, WA)

6/30: Battle Between Boxes: Will Lift for Food (Des Moines, IA)

6/30: Jill’s Warrior WOD (Suffield, CT)

6/30: Keefe Fundraiser (Salem, NH)

7/1: Strong As A Bear VI (San Rafael, CA)

7/4: 4th of July Throwdown Team Competition (Cullman, AL)

7/6: Garage Games Firebreather 5k (John’s Creek, GA)

7/6 -7/8: The UG Games (Collingswood, ON)

7/6 – 7/8: The Garage Games Jr. Champion’s Invitational 2018 (Roswell, GA)

7/6 – 7/8: Garage Games Junior Champions Invitational (Roswell, GA)

7/7: CrossFit Elgin Beach Brawl 2018 (Port Stanley, ON)

7/7: Capitol Takeover 2018 (Springfield, IL)

7/7: 2nd Annual Liberty Dash (Johnston, PA)

7/7 – 7/8: Railyard Riot (Lincoln, NE)

7/7: Barbellas (Anaheim, CA) 

7/13 – 7/15: Beach Throwdown 2018 (Schevening, Netherlands)

7/14: Mischief Revolution: Battle of the Brewery (Chicago, IL)

7/14: Mountain Town Summer Throwdown (Breckenridge, CO) 

7/14: Espirit De Corps 2018 (Vancouver, WA)

7/14: Belmar Beat Down (Belmar, NJ)

7/14: Atomic Throwdown (Kennewick, WA)

7/14: Fitness for Faith (Livingston, TN) 

7/14: Sweat Angel Showdown (Indianapolis, IN) 

7/14: Barmageddon (Oklahoma City, OK)

7/14: Red, White, and Blue Showcase (Kearney, NE)

7/14: CrossFit for Hope 2018 (Peoria, IL)

7/14: Team SuperFit Charlotte (Charlotte, NC)

7/14 – 7/15: 2018 Freshcoast Games (Muskegon, MI)

7/15: The Buckeye Games (Akron, OH)

7/15 – 7/16: Lubbock Summer Games (Lubbock, TX)

7/21: Second Annual Summer Showdown (Nicholasville, KY)

7/21: Swole Wars II (Burleson, TX)

7/21: Sacred Pines Invitational (Ladson, SC)

7/21: Battle at the BallPark (Peoria, IL) 

7/21 – 7/22: The Rubicon (Centerton, AR)

7/28: Garage Girls Hard Core Fit (Watkinsville, GA) 

7/28: Garage Girls CrossFit HardCore (Boca Raton, FL) 

7/28: AZ FitCom Competition (Phoenix, AZ)

7/28: Summer Knights Showdown (Springfield, IL)

7/28 – 7/29: CF Summer Circus (Des Moines, IA)

7/29: Summer Sizzle (Wadsworth, OH) 

7/30: Legends of Lebo (Pittsburgh, PA)