Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by FNX.
FNX is changing the way people look at and experience eating their veggies for the day. Take a look and listen to how they have designed their Rebalance to be raw, organic and also their best selling product due to its taste profile! More energy, healthier gut biome, better skin, leaner physique and faster recovery are all reasons to be taking Rebalance everyday.
QUOTE OF THE DAY
“The mind is just like a muscle. The more you exercise it, the stronger it gets and the more it can expand.” — Idowu Koyenikan
What I learned After Three Months of One-on-One Nutrition Coaching
For the past three years, I’ve been the editor-in-chief for the Morning Chalk Up. As such, I’ve read and written on a litany of food and fitness underneath the CrossFit sun.
I am by no means an expert, but you could say that I know a fair bit about the importance of nutrition and how to use food to help you achieve your goals.
But writing about nutrition and practicing it daily are two very different things. In order to become more knowledgeable, I embarked on a three-month journey. Adee Cazayoux, founder of Working Against Gravity, agreed to be my guide and one-on-one nutrition coach for this “intensive” undertaking.
After all, how hard could it be? I already eat tons of broccoli. Piece of cake.
Lesson 0: Getting Started.
The very first thing I did was work with Adee to set my overall fitness, aesthetic and physique goals. I gave her a deep digest of what my fitness routines looked like and my goals so she could set up macros goals to help fuel me in pursuit of those goals.
Then she set me loose on Working Against Gravity’s exhaustive learning center — an entire trove of reading material to help you along your journey. Think grocery store specific shopping lists, articles, tips, mindfulness exercises, you name it.
Like Adee, I’m a founder and CEO and the stress of that job can take a toll. Through the last three months I’ve learned a lot about myself and this process and here are four lessons I’ve learned.
Now that the CrossFit Fittest in Cape Town has come to a close, we’ve got the athlete payouts for the Individual and Team divisions. It should be noted that some adjustments were made to the final leaderboard standing for the teams after a scoring error, but the athlete payouts reflect the corrected standings.
The prize money listed is in South African Rand (ZAR), we’ve also included a conversion to the prize amount total in United States Dollars (USD) as well for reference.
In addition to the prize money for overall placement on the podium, athletes and teams were awarded prize money for winning events. Individuals were awarded R2,000 for 100 point events and R1,000 for 50 point events. Teams were awarded R2,000 for 300 point events, and R1,000 for 150 point events.
1. Katrin Davidsdottir – R68,000 (5,027 USD)
2. Mia Akerlund – R36,000 (2,661 USD)
3. Alessandra Pichelli – R15,000 (1,256 USD)
4. Karla Woolford – R2,000 (147 USD)
5. Michelle Merand – R1,000 (74 USD)
1. Sean Sweeney – R60,000 (4,471 USD)
2. Cole Sager – R32,000 (2,365 USD)
3. James Newbury – R19,000 (1,404 USD)
4t. Tim Paulson – R4,000 (295 USD)
4t. Andre Houdet – R4,000 (295 USD)
5. Anderon Primo – R2,000 (147 USD)
6. Lucas Parker – R1,000 (74 USD)
1. Vondelgym – R65,000 (4,805 USD)
2. Superheroproject – R39,000 (2,883 USD)
3. Jacked Rebels – R15,000 (1,117 USD)
4. Dors Bere – R3,000 (221 USD)
5. Team Outlaw – R1,000 (74 USD)
Coffee Break Conversations
What to say the next time your S.O. takes their phone out during dinner…
This does not spark joy. Toss it. Just like spring cleaning, it’s important to tidy up your social media feed every once in a while too. Here are four questions to ask yourself for your next social media purge.
How to respond to your next wedding invitation…
Can I get a plus one? Grab a friend and dig into this handy guide from WODprep, “CrossFit Open Workouts: What to Expect For 2019.” Start studying, start training, start all the hypothesizing. The Open is coming.
WATCH: On the Minute Episode 9
Justin LoFranco and Armen Amirian return to On the Minute for Episode 9. This week they get caught up on the Australian CrossFit Championship and Fittest in Cape Town, cover the changes in the Open live announcements and the lack of hints from Dave Castro.
HEAR: Sleep, Stress and Brain Health on Pursuing Health
Dr. Julie Foucher has Dr. Nate Bergman, who is trained in geriatrics and functional medicine, on the Pursuing Health podcast. He discusses his approach to prevent and reverse cognitive decline by addressing root causes like sleep, exercise, nutrition, and stress management.
This is the hearty, rustic, and deeply warming comfort food you’ll be craving on all cold, snowy days. Hope you like paprika, because it’s the base flavor for this stew, giving it a deep red color and smoky aroma. Also, there’s a secret ingredient: bacon.
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Chalk Up Community
POLICE FUNDRAISER — Stone Age Athletic Club in Evergreen Park, IL is holding a fundraiser and tribute WOD on Saturday, February 9 called the 148 of 2018. They’re asking all attendees to make a minimum $20 donation that will benefit the Chicago Police Memorial Foundation.
CROSSFIT IN THE PARK — Town Council President Dino Autiello has proposed that a CrossFit facility be installed at Camp Meehan/Notte Park in North Providence, RI.
JAKE WALTON CLASSIC — Last weekend, CrossFit Dubbo in South Wales, Australia held the Second Annual Jake Walton Classic. All proceeds raised went to Clare’s Angels, which raises funds for Orana Early Childhood Intervention and the Westmead Children’s Hospital.
CROSSFIT AND NUTRITION — CrossFit HVL in Hendersonville, NC recently launched a nutrition program sponsored by Healthy Steps Nutrition, a nutrition consulting firm owned and operated by registered dietitian Nicole Aucoin.
CHALK UP IN 2 MINUTES(a highlight reel around social media of CrossFit pros and average joes)
Violation of Drug Policy at Fittest in Cape Town — Yesterday, Fittest in Cape Town issued a press release regarding Constanza Cabrera, who was supposed to compete last weekend but was prohibited from doing so after event organizers learned she had tested positive at a previous weightlifting event.
— What it said: “Event management was informed on January 28, 2019 by the South African Institute for Drug-Free Sport that an alert was received from their ‘Report Doping’ link on their website that an athlete, who was registered to compete as an individual, had tested positive for a banned substance. Chilean Constanza Cabrera is currently under a Provisional Suspension after testing positive at a National Weightlifting event. Fittest in Cape Town has a zero-tolerance policy towards doping and complies with the CrossFit Games Rulebook and Drug Testing Program and in terms of Section 12 of the policy the Directors made the decision to not allow her to register and compete at Fittest in Cape Town 2019.”
— FLASHBACK TO WZA: At a press conference held during Wodapalooza, owner Matt O’Keefe said, “CrossFit does a great job on [drug testing]. The testing body they use is great. It’s used by a lot of major sports…This new system poses a lot of challenges for them, internationally, and I think they’re handling it well. Us, as sanctioned owners, we’ll contribute as needed, we’re all in communication, we want to make sure that it’s a fair competition.”
— TBD on what CrossFit does.
HAPPENING TODAY…Brooke Ence to visit California State Capitol as ambassador for CA Fitness Week. Assembly Members are introducing a resolution marking February 3 – 9 as California Fitness Week. Ence is in attendance to support the measure.
On the Agenda:
— 8:30 AM: Meet and greet with Assembly Members Phil Chen, Mike Gipson, Mark Stone and Senator Bill Monning.
— 9:00 AM: Ence Introduced on Senate Floor.
— 9:20 AM: Ence Introduced in the Assembly Gallery.
— 10:00 AM: Photo app on Assembly Floor.
In her own words…“the rate of adult obesity in California is steadily rising, the majority of children in California are not physically fit, and the average child in California drinks at least one sugary beverage per day! That. Is. Terrible. And a surer way to even higher rates of obesity in the future.
…I am so honored to be invited to meet with the Heads of State to discuss these issues. Health and Fitness are topics so close to my heart and so important to me.”
Exactly thirteen years ago today, Dominguez Rodriguez and some friends were heading home from a college fraternity party when their driver dozed off at the wheel and crashed.
Unconscious and unresponsive, Dominguez was rushed to the hospital and prepped for surgery. Whitney, who’s now Dominguez’s wife, was with him at the time of the accident and remembers the doctors telling her he probably wouldn’t make it through the night.
But he did make it through the night.
Dominguez suffered a Traumatic Brain Injury that left him with serious balance problems, short-term memory loss, and significant mobility restrictions. Once he was released from the hospital he went home with his parents. His mother quit her job to help her son recover.
“She would set a yoga ball up in the living room, so that if Dominguez wanted to just sit around and watch TV all day, she was going to make him do it on that ball and at least work his core,” Whitney told us in an interview.
Mom’s rehab and physical therapy worked. Dominguez slowly built up the strength to use a wheelchair, then a walker, then a cane. Dominguez, who had always been athletic, tried to find ways to meet that need that sports used to fill. “We tried bikes, which was fun, but when he got on the two-wheeled bike he climbed over and just kind of kept going over, until he fell right off.” Whitney told us. “He’ll try literally anything though. He has no fear.”