Laura Horvath Takes 7th at Euro Weightlifting Championships

Good morning and welcome to the Morning Chalk Up.

In today’s edition:

• Check out part three of Athena Perez's year-long journal, "My Hiller Challenge," and learn about how she confronted her fears, meeting her coach for the first time in person

• Get EC Synkowski's tips for competition day nutrition for local throwdowns and events

• The Fittest Woman on Earth, Laura Horvath, took 7th place at the European Weightlifting Championships

Editor's Note: The Morning Chalk Up has moved its content to BarBend, which you can find here going forward. We have also moved our newsletter to a new mailing platform. Please bear with us through the transition and know that some things will look different temporarily, but rest assured, we're still here to deliver all the best news and highlights from the sport and community of CrossFit.

QUOTE OF THE DAY

“The key to successful competition fueling is not perfection but practice.” - EC Synkowski

LIFESTYLE

"My Hiller Challenge," Part 3: Be Braver 

As soon as I was able to overcome the initial shock and surprise from many who discovered Andrew and I were working together, the comments I received began to express concerns about sustainability.

In the first several weeks of collaborating with Andrew, I was filled with a sense of elation at the progress we were making. By the time I reached the one-month milestone, I had lost a significant 25 pounds. 

Imagine lugging around a 25-pound weight all day - it's no easy task!

However, some began voicing concerns that the pace of my weight loss was too rapid. Many of these apprehensions came from other coaches within the community, while others in my circle worried that my new direction would lead to a loss of interest in being the LBA advocate I had always been. They feared that I would lose interest and people would be left behind. Such a thought had never even grazed my mind. 

In fact, I saw it as an opportunity to strengthen my passion even further. I never saw Scaled Nation as a hobby, it is my life’s work.

But even after a month, Andrew hadn't seen me in action, in real-time. Everything takes on a different dimension in a live setting, and in my own opinion, it was becoming increasingly important for him to understand my physical journey–the surgeries I had endured, the recovery process, and my current abilities. 

There were things I could do, and things I couldn't–at least not yet. 

The only way to truly bridge these gaps was to meet in person and we set a date to make that happen.

I wasn't apprehensive about the trip to Chicago to work with him. However, as I nestled into my airplane seat, gazing out the window, I found myself immersed in contemplation. 

Would our in-person interactions be as harmonious as our weekly check-ins and daily banter had suggested? I wasn't certain, as there was still so much about him that remained unknown.

It was a bright and early Saturday morning; the air was crisp and cold, but the sun was shining brightly. As I pulled into the driveway, I switched off the car, let out a deep sigh, and muttered to myself, "Okay, here we go." 

I began to approach the house, but I could already see Andrew descending the steps to greet me. As I drew nearer, his initially furrowed brow relaxed into a broad smile, and I knew everything was going to be fine. His warm, welcoming hug instantly dissolved any lingering nervous or anxious energy I had been harboring.

If your gym bestie hasn’t told you about [Hairstrong] yet, it’s because she’s trying to beat you while you’re busy fixing your hair.

A hold so good you’ll focus on smashing some PRs with less distractions.

[Hairstrong's adjustable scrunchies] are designed to keep your hair secure during the most intense WODs, and with the open being so crucial, you can give it your all without worrying about your flappy ponytails or broken elastics.

Plus, you have the chance to match with some of your favourite athletes.

Use code MCUOPEN24 to stock up with 20% OFF before the first workout gets released next Thursday.

SPEED READS

Fan Favorite and CrossFit Legend, Kara Saunders is making her return to the competition floor at the Expo Games Australia, happening in Melbourne, April 13-14.

🎟️ 🎟️ Syndicate Crown / North America East Semifinal Spectator Tickets: Want to check out the top 40 men and women, and top 30 teams in the North America East region early this summer? Spectator tickets are available now.

"Unpolished," a Six-Part Series: Watch Danish stand-out Rebecka Vitesson's new six-part YouTube series, "Unpolished." Rather than focusing on training and day-in-the-life videos, Vitesson plans to highlight and explore her background and upbringing, her inspirations and mindset. 

✍️ 💪 Need to get your L2 for affiliation? The Affiliate University will pay for your L2 when you enroll with them.

• Affiliate University is a comprehensive and results-based Business Mentorship program.⁠ They seek to help you create a thriving business and develop your coaches at the same time.

Help Katarina Fight Leukemia: The Morning Chalk Up's Julia Papworth has organized a GoFundMe campaign for her friend Maddy Curley, a former CrossFit Games team athlete. Curley's daughter, Katarina, was diagnosed with a particular form of Leukemia called "B-Cell ALL" and is undergoing heavy chemotherapy.

Working with Larger Bodies Seminar and PRVN Fitness: Athena Perez and Scaled Nation will be joining PRVN Fitness at their new headquarters in Nashville, TN to present the "Working with Larger Bodies" seminar. The event will occur on April 21, 2024, beginning at 9 AM. Register now!

ICYMI: Talking with CrossFit Masters Games by Legends' organizers, Joe Linton and Bob Jennings.

MEMBER EXCLUSIVE

Fueling for Your Next Throwdown: Nutrition Tips for Local CrossFit Competitions 

Are you struggling to figure out the best way to fuel up for an upcoming local CrossFit competition? Understanding how to nourish your body properly is crucial to performing at your best, but it can be a tricky road to navigate, especially with so many variables at play.

The key to successful competition fueling is not perfection but practice.

Just as you wouldn't step into a competition without having spent hours training and honing your skills, you don’t want to go into a local throwdown without a well-tested nutrition strategy.

COMPETITION

Laura Horvath Takes Seventh at 2024 European Weightlifting Championships

The 2024 European Weightlifting Championships have just concluded in Sofia, Bulgaria, and among the world’s strongest athletes in the competition was none other than 2023’s Fittest Woman on Earth, Laura Horvath.

Just four months ago, Horvath won the 2023 Hungarian Weightlifting National Championship in the 76kg weight category with a total of 215 kilograms:

• 95kg snatch

• 120kg clean and jerk (Hungarian National Record)

At the 2024 Europeans, Horvath once again competed in the 76kg weight category and finished with a total of 205 kilos, good enough for seventh place overall.

76kg Results at the 2024 European Weightlifting Championships

Here are the top three competitors from the event:

1. Genna Toko Kegne (ITA) — 227 kilograms (101/126)

2. Nicole Rubanovich (ISR) — 216 kilograms (99/117)

3. Lara Dancz (GER) — 215 kilograms (101/114)

For a CrossFit athlete like Horvath, who has to divide her training time between strength, gymnastics, and conditioning, this is extremely impressive, considering she competed against the strongest women in Europe who focus all of their time purely on strength training.

Another thing to keep in mind is that the 2024 CrossFit Open begins in less than two weeks from now.

THINGS TO…

…REMEMBER

Words of Wisdom from Optimize Me Nutrition

E.C. Synkowski has some more advice for staying on-track with nutrition. She reminds us that we should not be modeling our diets after professional athletes, but instead we should try to focus on whole foods, that fill us up with minimal calories. We don't all train three times a day, so we shouldn't eat like we do.

EAT WITH INTENTION.

The Chalky Shakes and Tired Flavors

"Mmm a substandard, chalky, vanilla protein shake" - No-one ever. GNC has all the brands and flavors you love and their Price Match Guarantee makes sure you’re always getting the lowest price available anywhere. They currently have a massive Buy 1, Get 1 50% off sale on...so stock up!

QUALITY FUEL = QUALITY PERFORMANCE.

…HOLD

Practice the Hollow Body Position

Keeping your back on the floor, while in the hollow body position is tricky and takes practice. Using a band, this drill can prevent you from (inadvertently) cheating yourself, and lifting your back off the floor. Training a strong hollow body will help with any and all gymnastics and will build a strong core to prevent injury.

NO CHEATING.

…SNAG

Presidents’ Day Sale at Myprotein

Take 45% off sitewide with code: 45NOW. All products are on sale, including bars, snacks, vitamins, creatine, and more. Check it out and load up.

STOCKPILE. 

HIGHLIGHTS

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

• ⭐️Congratulations to everyone with RX Gymnastics Training on their weekly wins.

• Congratulations to Pat and Michelle Vellner on the birth of their new baby. 

• Congratulations to Games athlete Pau Haro on the 225-pound/102-kilo complex.

• Happy belated anniversary to Games athlete Arielle Loewen and husband Dillon,

• 🎂Happy belated birthday to Anna, daughter of Dex Hopkins.

LOCAL EVENT CALENDAR

3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)