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Today Is Moving Day

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by formula O2. Created by a CrossFit trainer and a medical doctor, formula O2 is a crisp non-carbonated, Non-GMO recovery drink designed to be a healthier alternative to the typical sports and energy drinks. High in caffeine/electrolytes, low in sugar/calories, formula O2 is highly oxygenated to help your body process post-workout toxins faster.

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QUOTE OF THE DAY

“If it scares you, it might be a good thing to try.” — Seth Godin

REGIONALS DAY 2

WHAT YOU NEED TO KNOW.

NUMBER OF THE DAY: 336 — The average number of points the 20 East and South Games qualifiers accumulated at the end of Day 2. It’s 342 for Teams.TEAMS — Beth Penton, who is competing on Eleventh Element CrossFit in the Central Regional, gave birth to her fifth child 19 days ago. CrossFit Mayhem set the new Event 1 record with a time of 14:33. CrossFit HQ went live backstage at the Central Regional. Dave Castro explains the programming of Team Event 2. Julie Foucher’s CTown CrossFit sits in 15th after Day 1. Keep a close eye on Bear Republic CrossFit who went from 20th place in 2016 to 4th place after Day 1.

INDIVIDUALS Khan Porter felt a “tweak” in his right pec during warmups. The onsite doctors said he could tear if he competed but decided to keep competing but do ring dips as strict as possible to avoid tearing. Sara Sigmundsdottir stole the Event 2 record from Camille Leblanc-Bazinet by just 29 1/100ths of a second. Josh Bridges (14:16.35), Christian Lucero andJason Carroll all broke the Event 1 record previously set by Paul Castillo. The Dan Bailey tracker…6th after Day 1. Nick Uranker withdrew from competition during Event 2 after he did one ring dip and then walked away. Cheryl Brost, the 46-year-old Regionals athlete, withdrew after Event 1. QUEST FOR 10…Becca Voigt sits in 9th. More on individual male injuries from FloElite. During the middle of the night, Alethea Boon took the Event 4 record and sits in third overall.

THIS IS UNBELIEVEABLE…1. Tia-Clair Toomey 375, 2. Kara Webb 365, 3. Alethea Boon 365.

FUN FACT #1: George Sterner, the 17-year-old who just graduated High School is the youngest athlete competing at the Central Regional, and he sits in 10th after Day 1.

FUN FACT #2: Josh Bridges racked up his 14th career Regionals event win yesterday.

EVENT 1, DETERMINING THE ORDER

Team Event 1 is a triplet of running, 24 handstand push-ups and 24 dumbbell snatches done in male/female pairs where the reps increase by four for each subsequent pair; the final pair completes 32 reps of each. In this type of workout, the order of your athletes is important.
So how did CrossFit Mayhem decide their order since every athlete can do 32 strict unbroken handstand push-ups? They held an internal competition to see who could complete them fastest. That honor fell to Darren Hunsucker and Lindy Barber who anchored in Event 1 where they set the Event 1 world record.

HOW DO I WATCH?

CrossFit’s YouTube channel will be streaming all events and heats. If YouTube doesn’t work at your office, then you can also catch the action on their Facebook page. To save you the scrolling, here are the direct links.
Individual Event 3: Central  |  California
Individual Event 4: Central  |  California
Individual Event 5: Pacific
Individual Event 6: Pacific
Teams Events 3 and 4: Central  |  California
Teams Events 5 and 6: Pacific

SO WHAT ARE THE HEAT TIMES?

CrossFit HQ posted all the heat times for the PacificCalifornia and Central Regionals. Just click on the schedule tab.
To make your life a little easier, and take some of the guess work out of when athletes are competing, we built these Google Calendars with times and heat beakdowns for the PacificCalifornia and Central Regionals.

CHALK UP IN 2 MINUTES

WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX

RxBars are now available at Albertson’s, Vons and Safeway. Brooke Encewas hanging out at the premiere of Wonder Woman. Jared Enderton joins the Train FTW team as a programming contributor. The first female Alaska Army National Guard soldier did CrossFit to help prepare to qualify.

Something to watch in between heats…Someone needs to make one of these with an Assault Bike.

WHAT TO SHOW ANYONE WHO STRUGGLES WITH THEIR WEIGHT LOSS JOURNEY…

This photo is the real deal. “You can’t take a break from your life. You can’t just hit “pause” on a healthy lifestyle knowing that you’re excusing bad behavior and allowing yourself to slide back into old habits. You need to keep at it everyday, bettering yourself and pushing towards your goals. Your children are watching you and expecting you to create a healthy life for yourself and for them. It is okay to intentionally treat yourself on occasion, but that is not a free pass to over indulge yourself. Pause. Reflect. Reset. Get back at it. Hit it hard. Crush your goals. Reclaim your health. Train your children on how to be healthy. Love yourself. Love your family. Love your life. It’s ok to make mistakes, but it’s not okay to quit. Let’s go! “

THINGS TO…

WATCH: Eugen Sandow, Legend

Chapter 1 of a new Rogue Fitness documentary series that tells the stories of the men and women who shaped strength history focuses on Eugen Sandow, a German strongman, circus performer and strength athlete considered by historians to be the “father of modern bodybuilding.”
STRONG MAN.

HEAR: Living Up to Your Own Standards

Logan Collins, the winner of the South Regional, joins the Art of Fitness Podcast for an episode on living up to the standards you set for yourself and his jump up the leaderboard to take first overall at the South Regional last weekend.
TUNE IN.

EAT: 23 Memorial Day Recipes

The three-day holiday weekend is upon us and if your’e struggling with what to put together for your BBQ look no further, Ambitious Kitchen has you covered.
PICK TWO.

CHALK UP READS

“Balancing Career, Competing and Life…Or At Least Attempting To!” by Melissa Doss

As I’m sure every small business owner can relate, when you open your own business, your priorities change. A lot! Over the past two years upon beginning my solo practice as a family law practitioner AKA being my own boss, my priorities have completely changed. Not to say I wasn’t a hard worker when I worked for someone else, but I will admit that it’s different. I did the work that needed to be done and moved on. I didn’t frequently work nights, weekends, early mornings or whenever a client needed me. I didn’t give clients my cell phone number. I wasn’t available at all times. I was a nine to fiver and still had issues balancing competing, coaching and family. I thought I was SO busy. Yes, I had to physically sit at my desk for 8 hours a day, but when I left work, I was done for the day. I could concentrate on CrossFit and having fun! As I’m sure others do as well (or at least I hope so I’m not alone!), I will confess that somedays I feel like I am completely failing at everything! I’d like to believe that’s normal.

There’s something amazingly awesome that happens to you when you own your own business, whether it be a Crossfit gym, a law practice, a restaurant or a laundry mat. It’s one in the same. You become this doer of all things and put your livelihood and professional reputation above all else. While this has been an amazing journey for me, it has also been a tough one. My time in the gym has decreased, time spent with friends has dwindled, and time spent coaching Crossfit has almost been entirely eliminated. However, my life has mostly changed for the better.

I now have to pick and choose who I get to spend time with, which has made my friendships with those people that much sweeter.

“Nutrition Series: CrossFit Masters Athlete Cheryl Brost” by Athlete Daily

Cheryl Brost knows what it means to be busy. The 45-year-old mother of two splits up her days juggling her work in real estate—which she does along with her husband— and squeezing in about three hours of CrossFit training a day. Set to compete in her sixth CrossFit Games, (third year competing as a Masters) Brost knows a thing or two about fueling and performance, boasting a 165 lb. snatch!

After a ruptured Achilles sidelined her in 2013, Brost came back the next year to qualify for both Regionals and the Games and is coming off a fourth-place finish in last year’s Games. Brost, who trains out of CrossFit All-Star in Waimea, Hawaii , finished this year’s Open ranked No. 1 worldwide in the 45-49 division. She isn’t a slave to her food scale and wants to inspire other women in their 40s to do the same.

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