Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Laura’s Lean.

Laura’s Lean is a protein company that offers all-natural, organic and natural grass fed meat! All their products are raised with no added hormones, or antibiotics, ever! They have chicken, ground beef, jerky, and their new 100% grass-fed and finished steaks! You can find all of their products online, delivered straight to your door!

Hit up @lauras_lean, go to their Morning Chalk Up post and share your favorite emoji in the comments for a chance to win a month’s worth of free meat!

“There is every use for the person who chooses humility during praise, confidence during criticism, and discipline during distraction. There is not much use for the person who chooses blame during loss, complaining during adversity, and resistance during opportunity.” — Brian Kight

“I’m good. I think I found home.” How a Combat Vet Found Home in CrossFit

A little background.

Jake Worthington joined the United States Marine Corps in June of 2000. On March 23, 2003 Worthington was right in the middle of the Battle of Nasiriyah. While under fire, Worthington ran to rescue another Marine that had been shot. Worthington was unable to carry him to safety alone. Two other Marines had to came to help. 

He made it home.

By 2004, Worthington was home and drinking heavily. “I was a combat veteran,” he says. “I can do whatever I want and nobody can say shit to me because…I had honorably earned the ability to live the rest of my life however I wanted to, which included a lot of drinking.”

But in 2009 Jordan Gravatt, Jake’s brother and owner of CrossFit by Overload, invited his brother to watch the CrossFit Games with him at the Ranch. Jake  loved the atmosphere and the camaraderie. So, later that year when Worthington moved in with his brother, he agreed to start going to CrossFit with him.

A new life.

“It didn’t go over very well in the beginning,” said Gravatt. “It was ugly.”

In 2010 when March 23 rolled around, Jake asked his brother if they could do a Hero WOD to honor his friends that did not return home with him from Nasiriyah. “Can we make it something that I can RX, please?” he asked him.

The WOD is designed with specific numbers that represent the men lost that day and it ends with a buddy carry. For the first time, Jake went to the 5:00 AM class. He did the WOD and then he stayed all day, to watch every other class that day do WOD Nasiriyah. At the end of the day, he went home and told his brother and his family, “I’m good. I think I found home.”

Veteran turns coach.

Jake starting coaching at CrossFit by Overload. He threw himself into learning and improving as a coach, an athlete, and a veteran. In 2013 Jake moved on to open his own box, CrossFit Incinerator which eventually merged with Turn 2 CrossFit, and every year on March 23, Jake still holds WOD Nasiriyah with his athletes.

“Watching people put all their heart and soul into Nasiriyah is humbling…sometimes when they’re doing those 18 pull-ups, sometimes I’ll go up to them and tell them, ‘You know guys every single one of those pull-ups has a name attached to it,” Jake said. 

A sort of redemption.

“The end of the WOD when people pick up and do the buddy carry that I wasn’t able to do, it just it just gets me,” Jake said.

This year, for the first time, Jake’s father came for the WOD.

Jake got to carry his father that final 100 meters. His mother and his sister cheered from the sidelines.

WHO KNEW?

How CrossFit Mayhem May Have Already Qualified

You might have already noticed but a lot of things are currently in flux in the Sanctionals qualification process, and none more so than with the teams.

Recap: The crowd favorite CrossFit Mayhem Freedom, much to everyone’s surprise didn’t walk away with at least a podium spot at Wodapalooza after they took back-to-back 12th and 13th place finishes — out of 13 teams. This left them well outside of contention and 5th place overall after the weekend.

• Here are the top 5 teams at Wodapalooza: 1). ROMWOD/WIT, 2). Team Lesser Evil (Invictus), 3). Team MisFit, 4). Team Plus Ultra and 5). CrossFit Mayhem Freedom.

Here’s what you need to understand about the Team qualification process as stated in the rulebook.

• If a team loses two females, they’re automatically ineligible. “A team’s six (6) members must comprise the four (4) athletes who competed at the Sanctionals competition on the same team, plus two (2) alternates (one man and one woman)…the team may select only from among those six members to field a team at the Games.”
• “If an athlete is listed on a Games team roster, that athlete is not eligible to compete on another team.”
• “Teams will have seven days after receiving an invitation to declare their roster. The team roster will be frozen after the seven days,”

Here’s how CrossFit Mayhem may end up with the invite after all.

• ROMWOD/WIT may be ineligible. Jamie Greene will likely go individual. She’s got the top spot in New Zealand all but locked up as well as top 20 worldwide. If Jessica Griffith qualifies through the Open and accepts the team is automatically ineligible. Also, while competing at Wodapalooza they expressed that they had no intention to accept if they won. That could obviously change. However, if Griffith does decide to go team, they’d need to replace Greene quikly.
• Team Lesser Evil, AKA Invictus X has already qualified. They won Dubai back in December.
• Team MisFit. Mackenzie Riley is about to qualify as an individual in the Open and Chyna Cho is rumored to be heading to CrossFit Mayhem, which creates the same issue for the two remaining guys as ROMWOD/WIT.
• Team Plus Ultra was a one-time thing. Thuri Helgadottir is in a prime position to get the Sanctionals invite from Strength in Depth meaning they’d only have to find a replacement female. However, team captain Travis Williams has already fielded a team for Mid-Atlantic CrossFit Challenge (MACC) consisting of Roy Gamboa, Alexis Johnson and Jenn Smith and indicated the Plus Ultra team has no intention of accepting if it came their way. Williams also has accepted a team invite for Brazil
  CrossFit Championship which will serve as a backup plan if they fail to qualify at MACC.

Continue reading…

Coffee Break Conversations

One thing we’ve got our eye on…

The clock, because as soon as we wrap up this soul-crushing EMOM we’re going to head straight to the fridge for that protein shake. Turns out, you might not actually HAVE to chug a thousand grams of protein post pump.

And while we’re in the business of making changes…

Maybe you consider mixing up your strength training too? If you’re not pleased with the results you’re seeing or you just want to mix things up a bit, here are three things to try.

Things To…

WATCH: Buttery Bros in Miami for 19.5 

Heber Cannon and Marston Sawyer were in Miami for the 19.5 live announcement with Tia-Clair Toomey and Mat Fraser. Tommy Marquez and Rory McKernan make an appearance, Fraser does a 40 minute AMRAP to warm up and they get out and meet some everyday heroes. 

WELCOME TO MIAMI.

HEAR: Mat Fraser on Fitness With Friends

Mat Fraser is the 3-time consecutive CrossFit Games Champion and reigning Fittest Man on Earth. Tommy Marquez sits down with Mat following the 19.5 Open workout announcement in Miami to catch up on the season, and learn more about Mat outside of CrossFit.

THE REIGNING CHAMP.

DO: Qualify for Granite Games

Team Soul Training is gearing up to launch their new cycle programmed specifically to help you train for the Granite Games online qualifier. From the team who’s coached athletes like Brenda Castro, Dani Horan, Sam Briggs and Soul’s CrossFit Games team, get 15% off your first month of their high-level training program with code “CHALKUP.”

IT’S GAME TIME.

EAT: Wake Me Up Coffee Smoothie 

This wake me up coffee smoothie has everything you need for a complete breakfast: whole grains, fruit, caffeine, and a dollop of protein if you’re feeling it. (You should always be feeling it.)

GET UP AND GET GOING.

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

Chalk Up Community

• HERO WOD — On April 27, CrossFit Waldwick in Waldwick, NJ is hosting a fundraiser and Hero WOD in honor of Officer Christopher Goodell. They will also be selling t-shirts with all proceeds go to the Christopher Goodell Scholarship Fund.
• POSE METHOD COURSE — Nakoma CrossFit in Lake Havasu City, AZ is hosting a Run RX Pose Method running clinic on April 27. The one-day course is $99.
• EARN YOUR DOUGHNUT — On Saturday, March 30, join District Doughnut CEO Greg Menna and coach Sam Pfister in a WOD for a cause. After you Earn Your Doughnut, you’ll be treated to a box of doughnuts and a free shirt.
• MARATHON ROW — On March 30, CrossFit Stars and Bars in Grovetown, GA will host a marathon row to benefit the Leukemia and Lymphoma Society. Teams of 3 will be rowing 42,195 meters and the event will cap at 40 teams.

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

Team USA weightlifter Alexandria Ludwig is expecting a baby • Kevin Koester axel bar deadlifts 415 pounds • Wes Kitts cleans 492 pounds • Mitch Barnard clean and jerks 335 pounds • You can enter to win four free six packs of Zevia
• Jordan Cantrell front squats 419 pounds for five • Allison McKail back squats 280 pounds for a PR • Stefi Cohen back squats 419 pounds for ten. 

…and hats off to sportsman of the year, number 50.

Coming tomorrow…Unofficial qualifiers of the 2019 CrossFit Games (minus national champions) and unofficial Sanctionals invitees. We’re just waiting for the leaderboard numbers to firm up.

Unofficial Top Ten of 19.5 — As of 9:30 PM PT last night here are your unofficial top ten of 19.5.

1. Mat Fraser – 6:53 | McKenzie Flinchum – 7:14

2. Mauro Acevedo – 7:02 | Kristin Holte – 7:30

3. Lefteris Theofanidis – 7:20 | Anna Fragkou – 7:33

4. Jacob Heppner – 7:21 | Sara Sigmundsdottir – 7:39

5. Colten Mertens – 7:31 | Jamie Greene (4T) – 7:39

6. Ricky Bandejas – 7:33 | Cheryl Nasso – 7:48

7. Eric Carmody – 7:42 | Tia-Clair Toomey (6T) –  7:48

8. Scott Tetlow – 7:46 | Brooke Haas – 7:48

9. Jake Berman – 7:51 | Kristi Eramo – 7:50

10. Uldis Upenieks (9T) – 7:51 | Carrie Beamer – 8:00

Dave Castro on 19.5…“People have asked me who I had test this one or what I got when I did it. Today was the first time I did it and I didn’t have anyone test it. There was no reason for testing, I didn’t need someone to do this to know how horrible it was going to be.”

“A Redemptive Road with CrossFIt,” by Jessica Danger, Morning Chalk Up

Damian Arguello is currently serving a life sentence at Limon Correctional Facility, a men’s maximum-security prison outside Denver, CO. One day he picked up a copy of Muscle & Fitness magazine and read about the Filthy Fifty. He gave it a go and loved it. He started to read what he could about CrossFit and tried to get other inmates to do the WODs with him.

More and more men joined Arguello’s workouts and it evolved into Redemption Road CrossFit with classes three times a week for upward of 30 other prisoners. In April, the core group of 10 men attended CrossFit Inc.’s first seminar at a prison.

In late October 2017, Denver Police Sgt. Aaron Brill emailed CrossFit’s Training Department asking about the possibility of a group of inmates getting their L1.

Brill, a former CrossFit affiliate owner, had been visiting the prison twice a month to help inmates with movements and instruction. The email eventually made it’s way to Dave Castro, who responded simply, “We can do it.”

In April 2018, ten inmates received their L1, the first time a CrossFit L1 seminar has been taught inside a prison.

3/30: Game of Barbells (Houston, TX)

3/30: Row for a Reason 2019 (Nashville, TN)

3/30: Reps For Rescues at CrossFit Hanover (Hanover, PA)

3/30: Crossfit Redoubt Open Competition (Slovakia)

3/30: Cru’s Crusaders Fundraiser WOD (San Clemente, CA)

3/30: Burritt Built Throwdown (Port St. Lucie, FL)

3/30: Earn Your Doughnut (Washington, D.C.)

3/30: Rowing for a Cure (Grovetown, GA)

⅘ – 4/7: Iron Sharpens Iron Camp (Nashville, TN)

4/1 – 4/8: Northern California Classic Online Qualifiers (Online)

4/1 – 4/11: The Liege Throwdown Online Qualifiers (Herstal, Belgium)

4/3 – 4/8: 2019 Rogue Invitational Qualifier (Online)

4/6: Feed, Clothe, Love and Lift (Amarillo, TX) 

4/6: St. Peters CrossFit Fitness Awards (Saint Peters, MO)

4/6: Powerstroke Partner Throwdown 2019 (Fallon, NV)

4/6: Metcon Meltdown (Flemington, NJ)

4/6: Two Peas in a POD Competition (Burlington, MA)

4/6: Rookie Rumble at CrossFit Diversion (Williamstown, NJ)

4/6: Rise of the Machines IV (Austin, TX)

4/6: Bay Area Beatdown 2 (Webster, TX)

4/6: Rookie Rumble at CrossFit Cornerstone (Cincinnati, OH)

4/6: WOD 4 Trent (Phoenix, AZ)

4/10 – 4/24: Granite Games Online Qualifier (Online)

4/11 – 4/14: CrossFit Lowlands Throwdown Online Qualifier (Online)

4/12 – 4/13: Capstone Caveman Clash and Cook Off (Lubbock, TX)

4/12 – 4/14: Mid-Atlantic CrossFit Challenge (Washington, D.C.)

4/12 – 4/14: Athens Throwdown (Athens, Greece)

4/13: The Craic Throwdown (Norwood, MA)

4/13: Capacidad De Dos Amigos (San Antonio, TX)

4/13: Warrior Affiliate League Deuces Wild (Chino, CA)

4/13: Battle of the Ages (Pineville, NC)

4/13: 5th Annual Battle for the Mountain (Dawsonville, GA)

4/13: The Requisite Masters Classic (Philadelphia, PA)

4/13: HandSTANDUP for Haiti (Smyrna, TN)

4/13: WOD Wars Fit Fest (Dunedin, FL)

4/13: CFL Loganville Lockdown (Loganville, GA)

4/13: CrossFit Katy Team Classic (Katy, TX)

4/13: Rescue Road: Obstacle Course Event (Alpharetta, GA)

4/13: Quad Wars at CrossFit Adversary (Williamstown, NJ)

4/13: First Annual McClaren Cup (Rio Rancho, NM)

4/13: Garage Girls 2019 Tour at CrossFit Grit (St. Simons Island, GA)

4/13 – 4/14: Freakin Throwdown 6 (Miramar, FL)

4/14: To Hill and Back 2019 (Albemarle, NC)

4/15 – 4/27: Top Of The Box Online Qualifier (Clarksville, TN)

4/19 – 5/1: CrossFit French Throwdown Individual Online Qualifier (Online)

4/20: The Wodfather VII 2019 (Keller, TX)

4/20: Rookie Rumble at Bucktown CrossFit (Chicago, IL)

4/20: Barnyard Throwdown (Ohatchee, AL)

4/26: Rookie Rumble at CrossFit Nashua (Nashua, NH)

4/26 – 4/27: Gameday Competition (Mankato, MN) 

4/26 – 4/28: CrossFit Italian Showdown (Milan, Italy)

4/26 – 4/28: The Sun Coast Fitness Festival (Kwa-Zulu Natal, AUS)

4/27: 4th Annual Spring Fever Partner Masters Comp (Souderton PA)

4/27: Rookie Rumble at CrossFit KOA (Cranford, NJ)

4/27: The Gnardog Challenge (Reedley, CA)

4/27: Festivus Games (Worldwide)

4/27: Raising the Bar for Charlotte (Medina, OH)

4/27 – 4/29: Asia CrossFit Championship (Shanghai, China)

4/27: Autism Rocks and Rows (San Clemente, CA)

4/27: Garage Games Xs and Ys (Hiram, GA)

4/27: The Explode Individual Classic (West Chester, PA)

4/27: Fast Times at West Tech High (Las Vegas, NV)

4/27: Tyler’s Voice CrossFit Competition (Jefferson City, TN)

4/27: SWFL Sharks Semi-Pro Grid Combine (Cape Coral, FL)

4/27: Explode’s Independent Classic (West Chester, FL)

4/27: Festivus Games at Crossfit Sav-up (Petaluma, CA)

4/27: 4th annual Apple Town Throwdown (Cornelia,GA)

4/27: Kettlebells for Cojones (Montgomery, TX)

4/27: Spring Fever Partner Master Competition (Souderton, PA)

4/27: Best of the Midwest Team Series Part 1 (Westfield, IN)

4/27: Officer Christopher Goddell Memorial WOD (Walkdwick, NJ)

4/27: Pose Method Run RX Course (Lake Havasu City, AZ)

4/27: Battle of the Boxes (Newport,KY)