Would You Work in Exchange for Membership Fees?

Good morning and welcome to the Morning Chalk Up. Today’s edition is brought to you by Beyond Macros.

We believe nutrition goes Beyond Macros. Counting macros is just a tool to uncover the habits that will keep you lean and active for life!

Everybody has a major nutrition roadblock standing in the way of getting lasting results. Take this 3-minute quiz to uncover your #1 Nutrition Roadblock, and how to overcome it!

“People are fed by the food industry, which pays no attention to health, and are treated by the health industry, which pays no attention to food.” — Wendell Berry

Will Work for Membership Dues

The story.

CrossFit HighGear in Medina, OH completely renovated a 16,000 square foot building and then relocated their entire CrossFit box. They did it themselves, and they did it in only 37 days.

Say what?

After months of searching for a bigger location, CrossFit HighGear owners Heidi and Jeff Bogue and Tom and Anna Karos found it when an old rubber gasket factory came up on the market. “It was a no brainer,” said Heidi. “It had amazing potential as our new CrossFit gym.  It truly was an answer to prayer.”

But, the 16,000 square foot factory needed a ton of work, as old factories do. The owners came up with an idea.

Tell me more.

“I developed the ‘Win-Win To Move In’ initiative as a way to mobilize our community to make things happen quickly and to reward the hard work of our members. Each member was compensated $10 per hour towards their membership, and some of our members have literally worked for an entire year’s worth of membership dues,” Heidi told us in an email.

The gym officially moved on January 26th, without a single moving truck. Members loaded their own vehicles, trucks, and trailers and moved all the equipment in only a matter of hours. From start to finish, it took the community of CrossFit HighGear 37 days to renovate a factory and move their box.

Housewarming party anyone?

That same night, HighGear celebrated with a WOD.  Almost 70 people comfortably and safely worked out together with barbells, wall balls, pull-ups, burpees and plenty of room to spare. “We’ve always been much more than a gym,” saidTom Karos.  “We are about changing lives, one rep at a time.”

GAMES NEWS

Three Big Things to Watch in Cape Town

Make a list.

If you’re just getting up to speed with this past weekend’s results from Australia don’t blink, because there is another Sanctioned event coming your way already.

The CrossFit Fittest in Cape Town gets going this Wednesday, January 30th, at 1:00 PM GMT +2 (3:00 AM PT) starting with two off-site events for the individuals. You can check the event schedule here.

To catch you up quickly on some of the major happenings down in Cape Town, here are three big things to keep your eye on while the action unfolds this week.

Continue Reading.

Things To…

WATCH: Buttery Bros Take on the Gauntlet

In this episode from Buttery Bros, Heber Cannon and Marston Sawyer decide to take on the Gauntlet, which had five different workouts “mashed” together in an hour on the big stage at Wodapalooza in Miami. But Tommy Marquez mixes things up and decides to hop in with them.

AN UNEXPECTED WINNER.

HEAR: Why Rest Days are Important

Jake Thompson of Compete Every Day discusses where we get the idea in our head that “competing every day” requires physical exertion, how he struggled with his mindset around rest days, and why rest days are a crucial part to your physical and mental growth.

REST IS NOT THE ENEMY.

EAT: Chicken Parmesan Soup 

This chicken parmesan soup may be lacking in the breading department, but you still get all of that good flavor that you’d normally get in the original dish. It’s paleo, whole30, and keto-friendly, meaning it’s free of dairy, gluten, and grains and still low in carbs.

EVERYONE LOVES CHICKEN PARM.

Today’s edition of the Morning Chalk Up is brought to you by

Chalk Up Community

• GRAND OPENING — Julie Brewster, James Giles, and Amanda Wentworth re-opened Baystate CrossFit under new management and in a new location in Plymouth, MA. They’re hosting a grand opening party on March 9th with music, food and drinks, mini partner WOD’s, vendors and door prizes. 
• NEW LOCATION — CrossFit Instinct in Springfield, IL is moving into a new larger location. 
• TRAIN WITH FIREFIGHTERS — Excel CrossFit in Manteca, CA hosted an event to raise money for the Leukemia and Lymphoma Society. The Manteca Fire Department joined the event, as they are training for the 2019 Firefighter Stairclimb.
• BURPEES FOR GOOD — Coach Jessica Stapleton from CrossFit Get Salty in Palm Harbor, FL is doing burpees for a cause fundraiser until January 31st. For every dollar raised, she has to do a burpee.  All funds raised go to the Teal Recovery Project to raise money for women battlng cervical cancer.
• BEYOND MOVEMENT — Carl Paoli is teaching a Beyond Movement Coaches Course at Four RIvers CrossFit in Fruitland, ID on March 9th. Tickets are $100.

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

Savannah Leigh gets her first ring muscle-up • EPIC Performance Bars are 40% off until the end of the month • Kaitlin, who lives with Cerebral Palsy, belt squats 180 pounds • Dani Speegle gets a 250 pound 3RM shoulder to overhead • KT Trombetta hits a 195 pound clean
complex • Teresa Trojanowski gets a 237 pound 3RM shoulder to overhead • Noah Ohlsen passed his kidney stone.

…and what better place to do box jumps than the kitchen with your little brother?

Fittest in Cape Town Kicks Off — Fittest in Cape Town, the fourth official sanctioned event of the 2019 CrossFit Games season, kicked off this morning at 3:00 AM – 6:00 AM PT.

— Happening Today: Event 1 and Event 2. Here’s the Individual events and schedule.

— How to Watch: You have plenty of options on how to watch. The Fittest in Cape Town will provide a basic livestream of the event and it will be accessible on their website. You can also follow along on their Facebook and Instagram, and we’ll be posting updates throughout the event.

— Who’s in the Lead: Keep an eye on the leaderboard.

The Results Are In — You might remember that in November we posted a survey polling the cost of CrossFit membership in different areas. They’ve wrapped up the study and the guys at Rounds For Time have all the results for you.

— Most Expensive Membership: Hong Kong, with an average monthly price of $315.63 

— Least Expensive Membership: Brazil, with an average monthly price of $33.32.

“Why Do More Than 20 Games Athletes Use SteadyMD?” by Jessica Danger, Morning Chalk Up 

SteadyMD is a completely new approach to primary care whose service is entirely online, with a doctor who understands your lifestyle and is your partner in health every step of the way.

So why do so many CrossFitters use it?

Because of Dr. Dani. That would be the same Dr. Dani who’s married to Julie Foucher.

Dr. Dani Urcuyo is the primary care physician assigned to CrossFitters that use SteadyMD. “As we say in CrossFit, the needs of the elite and everyday athlete differ by degree and not kind and it couldn’t be more true when it comes to medical care,” Dr. Dani told us in an email.

Have you ever had your doctor tell you CrossFit is dangerous? Or that working out twice a day is a terrible idea? That you should be eating more dairy or you’ll be calcium deficient? Or fewer fats because they’re not good for you? You won’t ever have to do that with Dr. Dani.

And, SteadyMD saves you time. What if Mat Fraser was about to board a plane to Dubai but thinks he’s come down with a sinus infection. He can text Dr. Dani and have a prescription waiting for him when he lands in Dubai. Done and done.

1/29 – 2/2: Fittest in Cape Town (Cape Town, South Africa)

2/1 – 2/2: Battle of the Brave III (North Kansas City, MO)

2/2: Golden State Games (Stockton, CA)

2/2: Left Coast Classic Competition (Laguna Niguel, CA)

2/2: Golden State Games (Stockton, CA)

2/2: A League of Their Own (San Antonio, TX)

2/2: True Paw III Crossfit Competition (Annapolis, MD)

2/2 – 2/3: Project 6ix 2019 (Mississauga, Ontario)

2/3: Masters League Partner Throwdown (Adelaide, AUS)

2/3: Coffland Hero WOD (Norwalk, CT) 

2/9: The Garage Games Master of the Masters (Suwanee, GA)

2/9: Cupid’s Roar Partner Competition (Melbourne, Australia)

2/9: 3rd Annual Black Ops Partner Competition (Wheaton, IL)

2/9: Bedrock Heart Breaker (Calgary, AB)

2/9: Can’t Stop Brock Event (Mankato, MN)

2/9: Battle of the Ages (Jacksonville, FL) 

2/9: Battle for Bae 2019 (San Mateo, CA)

2/9: Battle of the Fittest 6: NYC Throwdown (New York, NY)

2/9: My Bloody Valentine (Vidalia, OH)

2/9: 2nd Annual Battle of the Ages (Fruitland, ID)

2/9 – 2/10: The CF Circus (Des Moines, IA)

2/9 – 2/10: The Chitown Throwdown 2019 Masters Edition (Emhurst, IL)

2/15 – 2/16: 2nd annual Tough Love Competition (Louisville, KY)

2/16: Valentine’s Day Massacre (Kilgore, TX)

2/16: The Garage Games Xs & Ys (Valdosta, GA)

2/16: Couples Clash 2019 (Pensacola, FL)

2/16: Tuff Love (Boulder, CO)

2/16: Valentine’s Day Massacre (Selma, TX)

2/16: Winter War Games (Spanish Fort, AL)

2/16: Vicious Valentine’s Partner Throwdown (Carlisle, PA)

2/23: Amicus Ambush: Mixed Teams (Dickinson, ND)

2/23 – 2/24: Strength in Depth (London, England)