Watching those cals go up

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8 days until Regionals starts.

“Words are like chicken. The longer you marinate them. The more powerful they are.” — Unknown

REGIONALS EVENTS DEETS.

What now?

Yesterday, CrossFit released the details on two more individual workouts. Now we have four.

What are they?

Event 3

For time:

9 muscle-ups

Handstand walk

36 single-leg squats

Handstand walk

9 muscle-ups

Handstand walk

45 single-leg squats

Handstand walk

9 muscle-ups

Handstand walk

54 single-leg squats

Time Cap: 13 Minutes

Athletes will be using this contraption for the handstand walks, though we don’t know the distance. 

Event 4

For time:

2 rounds of:

   10 snatches, 175 / 125 lb.

   12 burpees

Then, 2 rounds of:

   10 snatches, 115 / 75 lb.

   12 burpees

Time Cap: 9 Minutes

Anything else?

Looks like we’re heading for another six event Regional like last year. But seriously tho, can you imagine adding a seventh workout? 

WATCHING THOSE CALS COUNT UP.

The story.

No, we’re not talking about the Assault AirBike, which quite literally counts the slowest calories on the planet.

We’re talking about the kind you’ll be doing at restaurant chains all across America.

What’s happening?

As part of the Affordable Care Act, restaurants with 20 locations or more are now required to display the calorie counts on their menu.

States like California and New York already require this, but the law requires any restaurant which meets that threshold regardless of where they’re located. Think every chain restaurant you’ve ever been to, supermarkets, salad bars, movie theaters and yes, Starbucks.

The logic: if you know the calories you’re more likely to make better (healthier) choices.

What’s the issue?

Calories, and the over-emphasis placed on using them as a measurement for achieving health.

The old concept “that weight control is simply a matter of balancing the calories we take in through food with the calories we put out through exercise” just isn’t working. Americans are getting fatter at an alarming rate.

Also, Restaurants don’t have to display the amount of sugars, just keep that info handy in a booklet or online somewhere to be furnished upon request.

P.S. There are zero calories in Coke Zero. We rest our case. 

THINGS TO…

HEAR: Greg Glassman and “The Mess”

CrossFit Founder Greg Glassman sits down with the podcast crew to share stories, talk about the current health crisis and explain what CrossFit and CrossFit physicians are doing to fix it.

MUST LISTEN.

EAT: 7 Easy No-Cook Lunches to Take for Work

Making lunch is probably the last thing on your mind at 7:00 AM, but it’s those midday convenience cravings on busy days that make it so hard to stay on track with your nutrition. 

HAVE A BACKUP PLAN.

DO: The Wodapalooza Transformation Challenge

The third annual transformation challenge kicks off in 11 days. Here’s your chance to win $10,000 in prizes and a VIP trip to Miami all while dialing in your nutrition and fitness for the summer. 

YEAH, I’M IN.

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

CHALK UP COMMUNITY

• ROWING TIP — Knowing how to row properly and efficiently will literally change your row speed overnight. One of the most common errors that’s causing you to row less efficiently is the early shoulders syndrome, and here’s how to fix it. 

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

Kate Young hit a 165 pound overhead squat PR • Kendall Williams hit a 375 pound back squat PR • Amber Bogle got her first 500 pound tire flip • Margaux Alvarez has already redone Triple 3. Her 2014 time was 38:14 and she placed 8th in that event  • Carleen Mathews and Cassidy Lance-McWerter take the Vo2 Max test • Well played Gainz Box • Happy Birthday Jenn Smith • When you want to run outside but have to get ready for regionals • Congratulations to Tim and Christy Adkins on their new baby boy, Bo • This is how Nike takes care of their athletes for Regionals. 

Jessica Griffith on numbers on the scale…“These pictures are taken 8 years apart. The one on the left, I weigh 132 pounds. The one on the right, I weigh 143 pounds. The picture on the left, I couldn’t do a pull up, could probably only do 2 push ups, ran a 7:30 mile, and had NO clue what a clean and jerk was. The picture on the right, I can do 17 strict pull ups, complete all 200 push ups in MURPH, run a 6:00 minute mile, and LOVE clean and jerking. I have so many people in my life right now who are getting so wrapped up
in a number on the scale. STOP IT. How do you FEEL?! What does your body LOOK like compared to what it used to?! How are your ENERGY levels?! Yes, it’s nice to have a number on a scale as a general reference. BUT ITS NOT EVERYTHING. In 2009, I would have VOMITED if someone told me I weighed 143 pounds. Now, I’m panicking if I drop below 140!!”

“My Doctor Told Me To Do CrossFit” by Craig Howard, Diablo CrossFit

Last weekend I had the unique privilege of attending the CrossFit Health “Conference” with 30 or so CrossFit MDs and the CrossFit HQ team. Every morning & evening we’d come together to share experiences and ideas for solving the global diabetes epidemic and related healthcare crisis. I learned about CrossFit Media’s focus shift toward “forging elite health”.  I witnessed 20 more MDs get their L1. And, during the weekend I also learned mind-blowing and disheartening details about CrossFit HQ’s seemingly never-ending battles with beverage industry conglomerates and the NSCA (& ACSM). Diablo CrossFit is in its 13th year of operation, and after reflecting upon all that I learned & witnessed over the weekend, I am more proud and excited than ever to be a CrossFit affiliate.

We’ve all heard the numbers regarding the astounding growth of diabetes and chronic disease in this Country. Several years ago, Greg Glassman resolved to demystify and subsequently promote his elegantly unique solution to the problem: “get off the carbs and get off the couch.”  And, 2 years ago, CrossFit media set a course to solve the focus on the amazing “transformation” stories within the affiliate community – CrossFit affiliates have been “curing” chronic disease and “reversing” the aging process for many years already. Just scroll through CF’s IG, FB & Journal posts over the last 6 months and you’ll see the remarkable stories. Our members have noticed.

CrossFit is “forging elite health.” We, the affiliates, and our coaches are on the front-lines of a war against obesity & chronic disease, changing lives with our supportive communities, CrossFit and simple nutrition advice. And, I am certain that CrossFit’s very public and bold “cure” proclamations which continue to be proven at the affiliate level, will yield significant, long-term, brand & business benefits for us, the affiliate owners. And, for those who worry that CrossFit will no longer “forge elite fitness”, fear not, the CrossFit Games will continue to thrive as a testament to the remarkable capabilities of the fittest on earth.

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)

5/12: Masters of the Universe (Horsham, PA)

5/12: Vegas Barbell Brodown (Las Vegas, NV)

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: Denton Fitness Festival (Denton, TX)

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

5/20: Europe Regional After Party Sponsored by FITAID (Berlin, Germany)

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)

6/2: Tacos and Tequila Throwdown (Highlands Ranch, CO)

6/2: Meshugge CrossFit Summer Melee (Overland Park, KS)

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

6/8 – 6/9: Bricktown Throwdown (Bricktown, OKC)

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: Big Orange Brawl (Knoxville, TN)

6/9: Heroes of the Platform (Meridian, ID)

6/9: Triple Crown Fitness Event (Greenville, NC)

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)

6/19: Gauntlett VIII – River Rumble (Portsmouth, OH)

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: The Greenville Games (Greenville, SC)

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

6/23 – 6/24: The Dakota Games (Fargo, ND)