Hydration helps you survive summer training, with Chris Hinshaw

Good morning and welcome to Morning chalk.

• Former gymnast and member of the 2023 CrossFit Games Demo Team, he has qualified for the big show this year. Meet French standout Victor Hoffer below.

• Tracy Tucker of Training Think Tank presents these five “easy” (i.e. easy to pack in your gym bag and easy to digest) carbohydrate snacks to fuel your CrossFit workouts this summer.

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

“This would all be a different conversation if Hoffer were older and the 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 development of the young talent

It was no surprise that in the semi-finals of the European Championships, local hero Victor Hoffer won the fourth discipline, a combination of rowing and handstand running.

• Growing up as a gymnast, Hoffer thrilled the audience with his body control, speed and precise execution.

This result, along with two other top-10 finishes in six training sessions, was enough for the young athlete to secure a spot at the CrossFit Games this summer.

Hoffer discovered CrossFit in 2021 at the urging of his mother after giving up formal gymnastics training. He joined CrossFit Grillen and began attending classes with his family.

His potential was clearly visible and his natural talent led him on a rapid journey to becoming a top athlete.

• In 2023, less than two years after starting his training, Hoffer finished 14th in the European semi-final, missing qualification by two places.

Although it was difficult to get so close to his goal, the HWPO training athlete came back this season and was able to make amends with his sixth place at the European semi-finals in May.

Mat Fraser attracted a lot of attention in Lyon, France, as he cheered on the 21-year-old, and it did not go unnoticed.

• “Participating in the HWPO training gives me so much support, and I was glad to know Mat was there. I was trying to stay focused and he helped me through it. He reached out to me on Sunday and I knew I had his support,” Hoffer said in an interview with Morning Chalk Up.

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🥇🚨 TYR Wodapalooza SoCal Update: The TYR WZA SoCal team announced last week that all Community Division winners will receive an automatic invitation to TYR Wodapalooza Miami 2025. Click here for more details.

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

🙋🙋‍♀️ Questions and answers about Tia-Clair Toomey-Orr: The six-time CrossFit Games champion and three-time Rogue Invitational champion answers questions from fans in an upcoming video for Rogue. Submit your questions here and check back soon!

💪🎟️ Rogue Invitational tickets are going fast: The Rogue Invitational will take place from November 8th to 10th at P&J Live in Aberdeen, Scotland. Get your tickets now before they’re sold out forever.

In case you missed it: As John Wooley draws on his experience to rebuild a social media brand, what lessons can we learn from his (and our) CrossFit training for life off the beaten path?

When you’re training in the gym or hitting your performance goals on the competition floor, carbohydrates can give you the fuel you need to maintain a high heart rate and avoid a drop in performance before time is up.

• Why carbohydrates as an energy source around and during training? instead of fat, protein or fiber?

This is because carbohydrates are a macronutrient that is easily digested by our stomach and is less likely to cause gastrointestinal upset.

Processing and utilizing fats and fiber requires a lot of work from your digestive system.

When your body is busy digesting food, it has a hard time going into the fight-or-flight mode you need during high-intensity workouts.

If you eat something very fatty or high in fiber on the way to the gym and then try to do your workout, you may experience symptoms such as nausea, bloating, diarrhea, flatulence, and general stomach discomfort.

Another quick definition: When we say “simple” in this context, we mean easy to digest, easy to transport/store and easy to consume.

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