Well we sure got that wrong

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by FlapJacked, the Official Breakfast Sponsor of the Morning Chalk Up. Tired of making your own protein pancakes? FlapJacked’s Protein Pancake Mix is a great alternative. Just add water to mix up a delicious stack with 20g of protein and less than 20 net carbs per serving. Get 20% off a 12oz bag of Buttermilk pancake mix today!

“I want to be thoroughly used up when I die, for the harder I work, the more I live. I rejoice in life for its own sake.” — George Bernard Shaw

LETTER FROM THE EDITOR

7:20 AM yesterday, my alarm thrust me out of bed. It was later than usual and I awoke more tired and more sore than a typical Wednesday. My body felt like it did during those first weeks of CrossFit — rough, depleted.

Truth is, I’m tired and the day wasn’t starting out well.

I was going through my normal routine of reading and responding to emails that came in overnight — anxiously chugging down coffee — when I remembered that today we were doing something different, something special — at least I hoped it would be. 

You see, a few days prior I’d caught wind of a young girl who was being bullied at her high school because of the way she looked — athletic, strong. I was convinced that we had to do something. I couldn’t stand by and let the voices of a few kids stomp the light out of her, not when I know that there are tens of thousands of you who would have her back in an instant. So we asked for your help. 

It was 8:15 by the time I remembered to check our Facebook page where we asked readers to send Maddy a note of encouragement. Already more than 700 had sent unique messages of their own. I was completely blown away. I was so inspired. I didn’t feel so tired any longer.

By 10:00 AM, as I sat down to write this more than 1,000 had contributed. And by 8:00 PM, nearly 2,000, including some legendary CrossFit Games athletes.

I know Maddy will be forever touched by your encouragement. So I wanted to thank you all personally.

Justin

Editor

EVERYTHING YOU NEED TO KNOW ABOUT 18.3.

18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

M 115-lb. OHS, 50-lb. DB snatch

F 80-lb. OHS, 35-lb. DB snatch

Time cap: 14 minutes

We highly recommend reviewing the complete workout and movement standards. You can download your scorecards here.

Kasperbauer v. Maddox and Shadburne v. Williams

• FUN FACT #1 — This is the most reps ever programmed in a CrossFit Open WOD in the eight years of the CrossFit Open. We have no idea which WOD comes second but it’s not even close. 
• The double unders clearly took up the bulk of the reps but also the largest block of time. All three of the men spent more than eight minutes doing dubs. Don’t let the chart below fool you though; Bethany spent a minute less because she didn’t progress as far into the workout. 
• Each round of double unders took them on average 1:09 – 1:23 per round.
• On average, overhead squats were completed the fastest of any movment, in 0:41 – 0:49

Williams — 801

Maddox — 720

Kasperbauer — 693

Shadburne — 693

Resources:

• STRATEGY GUIDE — Brute Strength coaches Nick Fowler and Adrian Conway break down how to tackle 18.3, everything from warming up to cycling through reps to breathing.
• RING MUSCLE-UP TIP — For those looking to get their first ring muscle-up or tighten up their form.
• BAR MUSCLE-UP TIP — We know these are a big fear for athletes who aren’t comfortable with this movement. Technique plays a big role for those athletes strong enough to go RX.
• BUTTERFLY PULL-UP TIP — For those athletes who are doing this workout scaled and would like to tighten up their butterfly pull-ups, here is a progression to help. 

THINGS TO…

RE-WATCH: The Live 18.3 Announcement

In case you were tied up yesterday and didn’t catch the action, you can rewatch the entire live event on Facebook.

3, 2, 1…GO.

WATCH: RO AND BOZ

Rory McKernan and Adrian Bozman are back for week 3 of Ro v Boz. Tune in tonight at 6:30 PM Pacific as they two take on 18.3 head-to-head.

LIVE ON FACEBOOK.

HEAR: Maybe the Longest CrossFitter Alive

Jim Baker was doing CrossFit with Coach Glassman before there was even a CrossFit gym. More than 20 years later, Jim is 70-years-old and still CrossFitting. He joins the Pat and Ro show to share his story of health and longevity.

A TRUE OG.

EAT: 6 Delicious Brussels Sprouts Recipes

If you’re one of those people who knows brussels sprouts are good for ya but just plain don’t like them, then here are six recipes that will help you get through your meal without cringing too much. 

IT’S SPROUTS SEASON.

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

CHALK UP COMMUNITY

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

Tommy Marquez rates the good, bad, and the fittest from Week 2 •  Andrea Montalvo left her shoes at home so she did a WOD in snow boots • Margaux Alvarez just released her first commercial for The Vineyard.

…and watching this little toddler smiling while doing pull-ups is the best thing to happen to Friday in a long long time.

What Tia Wright said about her body that every woman AND man should read…“I loved my body then, as much as I love my body now. I was a lot different, and I still loved me and had a healthy body image. I have been ‘athletic’ my whole life but I could have chosen to feel insecure by the fluff around my midline, and I actually was very insecure about my acne. Yet, we are ALL blessed with our bodies, SO why is it so hard to be happy with what we were given!? It doesn’t matter to me if you think it’s hot, or if I have an ideal body image, that’s your view. I’d rather share a message that empowers your
MIND and your ability to overcome anything! In my fitness journey I’m working towards something so much more satisfying of an accomplishment than a few abs. In my opinion we are just given our body, but what we do with our minds to excel and grow through challenges speaks WAYYY more to our character than any physical characteristic on our body. You are given opportunities everyday to persevere, show commitment, work HARD, be real and honest with yourself, and be realistic, happy or sad! So why not start LOVING your body. Love your stretch marks, love the extra fat, the saggy nipples, the love handles, and the cellulite. And love it to feel confident so that you can work hard limitlessly on your MIND. Here, in that confidence you’ll find someone that doesn’t feel held back by anything!

“Open Perspective: Celebrate Your Fitness” by Tammy Valentine

The Sport of Fitness begins its official season with the CrossFit Open in just a few short days. For Games athletes, this means one thing…It’s time to throw down and show off the training you’ve been working on during the off-season. For the rest of the world, it’s five weeks of being put to the test to rise up and attempt new movements or weights that go beyond the perceived limits of the comfort zone.

If you’re like me, you might be feeling unprepared, nervous, and a tiny bit excited. When registration for the open came around, I almost threw in the towel. Then the reasonable part of my brain kicked in and said, “Why in the hell would you NOT sign up when great things ALWAYS happen during the Open?”

Instead of sitting there wallowing over your score, celebrate the fact that you’re a freaking badass pushing yourself to be better. Don’t be such a critic. Give yourself permission to celebrate the Sport of Fitness and enjoy it. That’s what signing up for The Open is all about.

3/8: CrossFit Open 18.3 (Worldwide)3/10: Women Who WOD (Barbados)

3/15: CrossFit Open 18.4 (Worldwide)

3/22: CrossFit Open 18.5 (Worldwide)

3/23: The Redeemed and the Dominant: Fittest on Earth is released (iTunes)

3/24: 4th Annual St. Paddy’s Day Competition (Norwood, MA)

4/7: Battle of the Badges (Anaheim, CA)

4/7: The Revolution (San Antonio, TX)

4/7: GenX Masters Comp (Salem, MA)

4/13 – 4/15: The Railyard Games (Albuquerque, NM)

4/14: Battle for the Mountain (Dawsonville, GA)

4/14: Appalachian Games (Asheville, NC)

4/14: Deuces Wild by Warrior Affiliate League (Baldwin Park, CA)

4/14: Atlas Blarney Stone Competition (Denver, CO)

4/14: RISE of the Masters (Statesboro, GA)

4/14 – 4/15: Mid-Atlantic Affiliate Challenge (Columbia, MD)

4/14 – 4/15: WOD Wars Fitfest (Dunedin, FL)

4/19: Teens and Masters Qualifier (Invitation Only)

4/20 – 4/22: Athens Throwdown (Athens, Greece)

4/21: Festivus Games (Nationwide)

4/21: Mayhem for MSR (Cookeville, TN)

4/21: Loganville Lockdown (Loganville, GA)

4/21: FoxWOD (Panama City Beach, FL)

4/21: Swamp Challenge (Gainesville, FL)

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: Beastette Bash at CrossFit Ananda (Arlington, TX)

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

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

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

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

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

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

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

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

5/11 – 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 (Parks 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)

5/18: The HAMMY (Hudson, OH)

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

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