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Good morning and welcome to the Morning Chalk Up. Today’s edition was chalked up while finally heading back home after nearly five weeks on the road.
QUOTE OF THE DAY
“For the strength of the Pack is the Wolf and the strength of the Wolf is the Pack.” — Rudyard Kipling
CHALK UP IN 2 MINUTES
WHAT YOU NEED TO KNOW BEFORE YOU HIT THE BOX
Considering a sugar detox? Read this. CrossFit Ktown’s oldest and longest member is 72-years-old and he’s repping out squats at 215 pounds. This is exactly why we can’t have nice things. Jamie Hagiya completed Fran in 2:35 for a PR. Here’s 43 seconds of what it looks like making a Rogue barbell. CrossFit Invictus is hiring a FT coach and a FT and PT member services rep. Help support Val Voboril’s return to her sixth CrossFit Games by picking up this tee or tank.
Doping Alert…Seven Egyptian weightlifters, including two 14-year-old girls, have tested positive for banned substances.
Gretchen Kittelberger, President of the USA Functional Fitness Federation live on Facebook last night…“Our ultimate goal is to develop the sport in such a way that we can get it into the Olympic Games…short term goal is really to establish a governance structure for [functional fitness]…professionalizing the judging, creating rules and standards.”
ROW ROW ROW YOUR BOAT…
Or your Concept2 Erg. Row’d Royalty is back with their four weeks, four rowing WODs competition to determine the best overall rower. But this year there’s a twist. Instead of just rowing, WODs may include dumbbells and a pull-up bar. Starting July 6th, each Thursday a new workout will be released and athletes have four days to complete and submit their score. The cost to enter is $20 and there’s a few grand in prizes for the winners.
THINGS TO…
WATCH: Inside the Leaderboard: CF Games Edition
CrossFit HQ’s Tommy Marquez looks at the average height and weight of this year’s Games athletes, the number of new rookies in the field, and how many athletes qualified for their second or more Games.
WATCH.
WATCH.
HEAR: Cirque Du Soleil-Fit
Ryan Elrod, who placed fifth at the Atlantic Regional, is a Cirque Du Soleil performer who logs about 400 performances a year. So how does the guy manage to get fifth while spending so much time on the road? He joins The Big Red Express Podcast for a little sit down chat.
TUNE IN.
TUNE IN.
EAT: Garlic Parmesan Rigatoni with Chicken Sausage
An easy, healthy dinner that’s great post workout: garlic parmesan rigatoni with chicken sausage, bell peppers, broccoli and onion. Delicious and ready in 20 minutes or less. The whole family will love this meal.
START COOKING.
START COOKING.
BUY: Patriotic Gear from RedLine
Check out this American AF outfit RedLine sent to Tasia Percevecz. You can pick it up on Red-Line-Gear.com for 15% off with code Tasia15.
FOURTH OF JULY.
FOURTH OF JULY.
CHALK UP AFFILIATES
“I went from thinking nothing was possible to thinking there is no limit to what can be done…”
Meet Max Conserva, who lost the side of his leg when he was 8-years old after he was struck by a truck and drug behind it. After years of struggling through life with a “bad leg” he quit the excuses and started to take control of his life. Max started a free CrossFit class at San Francisco CrossFit just for adaptive athletes, helping them adapt through fitness to get stronger and more independent.
As one amputee shared about the class, “One of the biggest things about this group here is the community that we have. Getting off the floor, this is hard, this took me months to be able to do.”
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CrossFit Sweat Mountain needs your support. Over the weekend, the Roswell, GA affiliate burned down to the ground. They started a GoFundMe page to help raise money to rebuild.
CHALK UP READS
“Val Voboril – Our Wonder Woman” by Scott McGee
Val Voboril is the everyday woman with super-powered fitness. She is a MOTHER, 4th Grade TEACHER, and a CROSSFIT athlete on the way to her 6th CrossFit Games.
But these titles do not define her. The quality of her character is also shown through her lesson in resilience, her sisu story, and how she came out of her dip which began in 2015.
At the 2015 CrossFit California Regional, Val struggled mentally and failed to qualify for the Games. Her passion for competition that previously drove her to multiple successful competitions wasn’t there. Val, despite her almost super-human powers, had doubt in herself and felt the fear of disappointing others. This is a place we have all been, but it’s not where we stay. She thought about the kind of message she wanted to send to her daughter, her students, fans, and the community.
“No Pain, No Gain? The Real Time to Push Yourself” by Athlete Daily
The old mantra “no pain, no gain” isn’t always true. As an athlete, especially at the top tier, in any sport there is usually some level of pain. Maybe it’s a baseball player taking the field with an injured finger or a hockey player who goes back on the ice after breaking a few ribs. (Seriously, those guys are nuts.)
If you’re not a professional athlete, pushing yourself past your comfort level in weightlifting, powerlifting and CrossFit can be uncharted territory. Yes, if you’re consistently training hard, soreness and even discomfort can be part of your daily routine. But there’s a big difference between being hurt and being injured.
Here’s how to differentiate good pain from bad pain and what to do about both.