What to do with all those leftovers

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by FlapJacked, the makers of high-protein, gluten-free mixes for pancakes, muffins and cookies. They teamed up with the nutrition experts at RP Strength to bring you this free Sweet & Savory, Macro-Friendly Recipes e-Cookbook. It’s got everything from quick meal prep dishes, to super easy breakfast favorites, and even some guilt-free
desserts!

P.S. Your author is actually battling 12 degree temperatures summiting Mount Whitney at the moment so he’s sorry if today’s edition isn’t as up-to-date as usual. 

“All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.” — T.E. Lawrence.

AVOCADO TOAST HEAVEN

The story.

As if there weren’t enough avocado news this year, we’ve got another tasty bite for you.

Meet Toasty, San Francisco’s newest trendy food hang specializing in an array of Instagram-worthy avocado toast.

Tell me more.

If avocado toast is your thing, then Toasty is a dream come true cause they literally specialize in it, serving up sweet and savory versions of the brunch favorite with all the toppings — poached eggs, salmon, strawberries, peanut butter, bananas, and even edible flowers.

But if you’re looking to try out an avolatte, you’ll have to go elsewhere, and thankfully they’re not using diet avocadoes. Sadly, that’s a thing.

Where?

Try it out for yourself if you’re in the San Fran area. You can find the tiny masterpieces on Octavia- open for breakfast and lunch.

We’ll toast to that.

CHALK UP IN 2 MINUTES

Roundup — Jamie Hagiya will be one of the athletes lifting live at Paradio CrossFit for the 2017 CrossFit Liftoff. Shellie Edington, a five-time CrossFit Games masters athlete and 2016 champ, got engaged. Can you get three of these rope climbs unbroken? Mia Akerlund hits a 264 pound jerk. Camille Leblanc Bazinet is back to Olympic lifting
post surgery. Alyssa Ritchey was named one of eight lifters for USA Team Worlds after only one year competing.

Greg Glassman in South Africa…“It’s not about sending athletes to the Games, it’s about saving lives. Each CrossFit box exists as a lifeboat against a tsunami of chronic disease that is headed straight for us.”

COFFEE BREAK CONVERSATIONS

What to tell your friend who’s afraid their abs will go away after Thanksgiving…

Up for a challenge? We’ve seen Julien Pineau’s 200m ab-row challenge circulating around Instagram the last few days. Imagine using the erg as an ab wheel and hammering out 200 meters. Talk about crunches.

What to tell your friend who brought over a bottle of wine…

We’ll bring the glasses, but we don’t think we’ll be able to deliver them like this. 

THINGS TO…

HEAR: Froning & Friends with Lindy Barber

CrossFit Mayhem Freedom Team Member, Lindy Barber, sits down with Rich Froning, Elly Kabboord-Kearcher and Jimmy Hensel on Episode 7 of Froning & Friends to discuss all things Lindy: college soccer, injuries, growing up as a kid and much more.

TUNE IN.

EAT: 10 Creative Ways to Use Turkey Leftovers

If you’ve still got half a turkey, loads of stuffing and cranberry sauce leftover, and you’re looking for something to do with them that’s a little cooler than reheating in the microwave.

GET CREATIVE. 

BUY: Wild Salmon from Bristol Bay

Pride of Bristol Bay’s wild salmon is sustainably harvested in the pristine waters of Bristol Bay, AK. Boxes of supremely fresh frozen filets and portions of the highest quality salmon are delivered to your door, skin on and already deboned.

RIGHT TO YOUR DOOR.

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

CHALK UP AFFILIATES

STORY SERIES: How has CrossFit helped you achieve a goal?

“I had emergency brain surgery in October 2011 when my symptoms worsened from Chiari malformaton. Last year, I finally had the neck stability to try CrossFit which has changed my life. It took a good four years for my neck to establish the stability to do oly lifts, burpees, rowing, and now I can without any discomfort! Doing CrossFit five days a week has helped me to lose 20 pounds, has taught me to be patient, to be mentally and physically stronger, all with the support of the best community!” — Teena Handline, Chadds Ford CrossFit in Chadds Ford, PA

Ben Bergeron outlines a “world class” CrossFit affilite in 100 words — “Commit to the development of your community. Pursue excellence, integrity, and connection at all cost. Hone the skills of your coaches and continue encouraging their development. Study human movement in meticulous detail. In the same way, master the concepts of fitness, nutrition, and CrossFit. Functionality, variance, and intensity are indispensable principles. Program to increase general physical preparedness. Encourage and attend to your athletes. Educate, entertain, and inspire them. Learn each member’s
name. Cultivate and nurture these relationships, respecting each as a parent would, treating each as a lifelong friend. The ultimate goal is the health and happiness of all members.”

Quick Hits —

• On the third Sunday of every month, CrossFit Little Creek in Norfolk, VA hosts a free CrossFit class at a brewery.
• CrossFit TFB in was voted one of the top four small businesses in Largo, FL.

“Diabeating It” by Brittney Saline, CrossFit Journal

Snatch. Clean and jerk. Workout.

Thursday, Nov. 30, marks the beginning of the third annual CrossFit Liftoff, powered by Rogue. Andrew Perzel is one of the thousands of athletes worldwide who will participate in the competition’s test of two max lifts—the snatch and the clean and jerk—and general physical preparedness.

Perzel, who will turn 50 in six months, is hoping for a PR, but says it’s OK if he doesn’t get one. A Type 2 diabetic of eight years, his primary objective is to get clearance to ditch the metformin he’s been taking to manage his diabetes, a feat his doctor says just might be possible come March—so long as Perzel continues to train and eat clean.

“Every time I go to him, I’m like, ‘Can I get off these medicines?’” Perzel said.

Like countless others, Perzel has spent most of his adult life on the yo-yo diet, losing and gaining the same 10-15 lb. over the past few decades. Though his work—first in private tree care and then for the last 17 years in the highway department in Lagrangeville, New York—has kept him relatively active, he hadn’t set foot in a gym for nearly 20 years before he started CrossFit in May, and his sweet tooth was creating problems.

11/30: CrossFit Liftoff (Online)

12/1 – 3: Atlas Games (Montreal, Canada)

12/2 – 3: Rogue Winter Classic (Cleveland, OH)

12/2 – 3: Winter Classic V4 (Macon, GA)

12/2: Anthem CrossFit’s Reindeer Games (Pensacola, FL)

12/2: Vekter Games IV (CrossFit ReVamped, Columbia, MD)

12/9: Ho Ho Ho CrossFit Kids Competition (Riverside, CA)

12/9: The 2017 Reindeer Games (Del Mar, CA)

12/9 – 10: WOD GODZ 2017 (Shreveport, LA)

1/11 – 14: Wodapalooza Fitness Festival (Miami, FL)

1/27: Winter Chiller (Fairmont, WV)

1/27: NorCal Masters 2018 (Richmond, CA)

1/27 – 28: The Fittest Experience (Austin, TX)