Hydration Help to Survive Summer Training, With Chris Hinshaw

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

• Former gymnast and member of 2023’s CrossFit Games Demo Team, qualified for the big show this year. Get to know French stand-out, Victor Hoffer, below.

• From Training Think Tank’s Tracy Tucker, check out these five “easy” (as in easy to pack in your gym bag and to digest) carb snacks to fuel your CrossFit workouts this summer.

• How to survive summer training with hydration tips from Aerobic Capacity founder and endurance coach, Chris Hinshaw.

QUOTE OF THE DAY

“This would all be a different conversation if Hoffer were older, and decisions would be different, but at his age, we can take our time and not rush the process.” - HWPO Training Coach, Steven Fawcett on the youngster’s development

CROSSFIT GAMES

CrossFit Games Rookie Spotlight: From Demo Team to Games Rookie, Victor Hoffer Is Here for the Long Haul

At the European Semifinals, it was no surprise that hometown hero, Victor Hoffer, won Event 4, a couplet of rowing and handstand walking. 

• Growing up a gymnast, Hoffer wowed the crowd with his body control, speed, and precise execution. 

That finish, paired with two other top-10 finishes through six workouts, was enough for the young athlete to earn a spot at the CrossFit Games this summer.

Some Background

Hoffer found CrossFit at his mother’s urging in 2021 after he moved on from formal gymnastics training. He joined CrossFit Grillen and began attending classes with his family. 

His potential shone through brightly, and his natural talent led him on a rapid journey to becoming an elite athlete. 

• In 2023, less than two full years after he started training, Hoffer took 14th place at the Europe Semifinal, two spots out of qualifying. 

While it was difficult to come so close to his goal, the HWPO Training athlete came back this season and found redemption via his sixth-place finish in May at the European Semifinal.  

Mat Fraser drew a lot of eyeballs amongst the crowd in Lyon, France, cheering on the 21-year-old, and it didn’t go unnoticed. 

• “Being a part of [HWPO Training] gives me so much support, and I loved knowing that Mat was there. I tried to stay focused and he helped with this. He checked in with me on Sunday and I knew I had his support there,” Hoffer told the Morning Chalk Up in an interview.

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SPEED READS

🥇🚨 TYR Wodapalooza SoCal Update: The TYR WZA SoCal team announced last week that all community division winners will automatically earn an invitation to compete at the TYR Wodapalooza Miami 2025. Get more details here.

🧑‍💻👩‍💻 Upcoming CrossFit Webinar: Check out this upcoming event from CrossFit and The Professional Coach:

• “Coaching Adaptive Athletes, With Kevin Ogar”—Wednesday, June 26, 12 p.m. PST (1 p.m. MST, 2 p.m. CST, 3 p.m. EST).

🙋🙋‍♀️ Tia-Clair Toomey-Orr Q&A: The six-time CrossFit Games champ and three-time Rogue Invitational champ is answering fan questions in a future video for Rogue. Drop your questions here, and check back soon!

💪🎟️ Rogue Invitational Tickets Going Fast: The Rogue Invitational is heading to Aberdeen, Scotland, this November 8-10 at P&J Live. Make sure to get your tickets now before they’re gone for good.

ICYMI: As he works to rebuild a social media brand, John Wooley draws from experience. What lessons can we learn from his (and our) CrossFit training that apply to life outside the box?

MEMBER EXCLUSIVE

5 Easy Carbs to Help Crush Your CrossFit Workouts

When you’re in the gym training or on the competition floor crushing your workouts, carbohydrates can provide fuel to help maintain a high heart rate and avoid “bonking” before the clock runs out. 

• Why choose carbohydrates to help fuel around and during workouts instead of fat, protein, or fiber? 

This is because carbohydrates are a macronutrient that sits well in our stomachs and are less likely to cause gastrointestinal distress. 

• When fueling for workouts, we generally want to keep away from fat and fiber. 

Fats and fiber require a lot of work by your digestive system to process and use. 

If your body is busy digesting, it will struggle to enter its “fight or flight” mode that you need to perform in high-intensity workouts. 

When you have something super fatty or high in fiber on the way to the gym and then try to smash a workout, you may experience symptoms of nausea, bloatedness, diarrhea, gassy feelings, and overall stomach discomfort. 

• These are not the sensations any of us want to experience when we’re attempting something like Fran or a new weightlifting PR. 

One more quick definition—when we say “easy” in this context we mean easy to digest, easy to carry/store, and easy to consume.

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TRAINING

Survive Summer Training With Hydration Help From Chris Hinshaw

The sweltering sun can only mean one thing…summer training is upon us. 

As a brutal heat wave hits various regions across the globe, it’s a good opportunity to share some hydration tips for athletes competing in summer events or just regularly training in the heat over the next couple of months. 

Aerobic Capacity founder and endurance coach to elite CrossFit athletes, Chris Hinshaw, shared his insights on hydrating before, during, and after a competition. 

Many of us may be used to training in air-conditioned gyms or cooler weather, but rising temperatures can lead to heat exhaustion if you’re not drinking enough fluids. 

• “The usual advice is to ‘drink when thirsty,’ but that might not be enough for those participating in lengthy or intense competitions. Thirst could be a red flag that dehydration has already started,” Hinshaw told Morning Chalk Up in an interview. 

Hinshaw finds that a proactive approach works best. 

Most hydration plans are tailored to each athlete's needs and are based on past assessments of sweat loss.

“A few weeks before their events, I encourage athletes to conduct a personalized hydration test. This test involves performing a sweat test in conditions that closely simulate their competition environment,” Hinshaw continued.

HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

• ❤️Happy anniversary to Chandler and Jessi Smith.

• Happy birthday to Coach Mike Burgener.

• Congratulations to Sam of Ocean State CrossFit in Cranston, RI on the lifetime back squat PR of 229 kilos/505 pounds.

• Congratulations to Hayley Murillo, who qualified for the Masters CrossFit Games.

• Congratulations to Mike of Estonia, who completed his version of “Heavy Grace,” which was 20 clean and jerks at 120 kilos/264 pounds.

• 📝Congratulations to Caroline Lambray on her CrossFit L4.