Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by Utzy Naturals, your choice for premium natural supplements.
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QUOTE OF THE DAY
“He who achieves victory over other men is strong, but he who achieves victory over himself is strong(er).” — Dave Tate
We are quite the beverage-centric culture indulging in endless different coffees, kombuchas, cocktails, elixirs, matchas, tea, and everyone’s fave — sparkling water.
There are usually two camps, people who live and die by their La Croix, or people who despise it. No matter your stance, the sparkling water war is here — for at least a little while.
Companies like Dasani, Spindrift, and even Walmart’s Clear American have created their own products to keep up with the craze. But there’s something on the horizon that will make you buzz: we’re talking caffeinated sparkling water.
Did you ears just perk up? Maybe you’re just not feeling that afternoon cup of joe. Crack open a Phocus. Each 11.5 ounce can has the same caffeine kick as an 8 ounce cup of coffee. There’s no added sweeteners, sodium, or preservatives and they come in flavors like grapefruit, cucumber, yuzu, blood orange, and lime.
You can pick them up in select retailers in Louisville right now for around $2 a can and good ole Amazon has 12 packs for around $19.99.
COFFEE BREAK CONVERSATIONS
What to tell your neighbor who’s lawn is looking a little sad…
Have you tried fertilizing? Did you know that high-intensity exercise is good for your brain? A Mayo Clinic neurologist likened frequent high-intensity exercise to fertilizer but for your brain. Apparently the brain shrinks as you age, and the connections (like bridges) start falling down. Exercise helps keep those connections strong.
What to show your friend who needs to feel better about bikini season…
Meet Julia Parzyck. Like many of us, she struggled with her weight and nutrition before joining CrossFit. She was a little intimidated too walking into the gym that first time. She also had a really poor body image. The amazing thing is, Julia is actually 20 pounds heavier today than when she walked through those gym doors but she also loves her body about 20x more.
Editor’s Note: Our apologies for the later than usual edition yesterday and for disrupting your normal AM routine. We were experiencing some technical difficulties with our email program (AKA our Internet elves went on strike) but we’ve got everything back to normal now.
WATCH: Is Mat Fraser Getting Even Better?
CrossFit HQ’s Tommy Marquez compares the reigning Fittest Man on Earth’s Open performance this year to his past performances and those of other top athletes to see how it shakes out.
Today’s edition of the Morning Chalk Up is powered by
CHALK UP COMMUNITY
AT-RISK YOUTH — The Green Beret Project, a Dover, DE inner-city youth mentoring program led by National Guardsman Justin Downen, uses CrossFit to help build community with teens in the inner-city.
ATTACKED ON THE STREET — Barrett Lane, a member of CrossFit Praxis in Washington, D.C. was attacked late Saturday night and sent to the hospital with broken teeth, nose and other cuts. Though Praxis has closed down, the community at-large is working to support their friend.
SAYING GOODBYE — CrossFit Rugged Edge in Sutter Creek, CA honored Georgia Hiehle, a retired California Highway Patrol officer who lost her battle with cancer at 62. They’re making this WOD an annual event.
CHALK UP IN 2 MINUTES(a highlight reel around social media of CrossFit pros and average joes)
Just Hired — SteadyMD just made its first full-time management hire for its online medical practice. Lindsey Johnson is now heading up Business Development for them. Lindsey has a long history with CrossFit: she opened and ran the second and third CrossFit Invictus locations, worked at Reebok world headquarters (CrossFit ONE), and was first trained by CJ Martin (FUN FACT: CJ is now her brother-in-law).
On the Bubble — Two-time CrossFit Games team athlete Sol Sigurdardottir snuck into the Europe Regional. She received her invite yesterday after two athletes declined and another two went teams.
The newest craze in the nutrition and dieting world is a type of diet known as intermittent fasting (IF). IF involves eating your daily calorie allotment during a specified “eating window,” and fasting (not eating) during the remaining portion of the day. There are three basic variations of intermittent fasting to consider that involve different elements and benefits.
24-Hour Fast – This is completed 1-2 times per week and involves fasting for an entire 24-hour period. For example, you might stop eating at 8 pm on Saturday, and not eat again until 8 pm on Sunday.
8:16 Fast – This is a more common type of fast, usually followed every day, where you eat during an eight-hour window and fast the remaining 16 hours (including sleep). The most common arrangement is to eat between 1-9pm every day. You basically skip breakfast every morning and wait until lunch to have your first meal. This can also be done periodically throughout the week and doesn’t have to be every day.
5:2 Fast – Also referred to as a “modified fast,” this style of fasting involves dropping calories to 500-600 total calories two days each week and eating normally for the remainder. This style of fasting can be a good introduction to those who can’t fathom extended periods of time without eating anything. The total calories are usually split into two equally-sized meals during the day.
12:12 Fast – This is most closely resembles a normal eating routine where you eat during a 12-hour window (i.e. 9am-9pm) and fast the remaining 12-hours (including sleep).