Good morning and welcome to the Morning Chalk Up. Today's edition was powered by Rx Smart Gear, a fitness solutions brand. 

It's that time of the month. Run and Hide! Or take on Irritable Annie.

Using 1 pound Kronos rope:
50, 40, 30, 20, 10 Double Unders
25, 20, 15, 10, 5 GHD Sit Ups

Show us your time with #RxSmartGear.

"It starts with finding the direction you want to go in and then figuring out how to build the habits that will get you there." -- Rachel Hollis

CrossFit is More Than Knee Sleeves and Expensive Protein

Guest post by Autumn Christmas

The other day I was reading through an old journal I used when I was going through treatment for my eating disorder. On a page I read, “Try to find a CrossFit gym?”  listed as an option to pick from the next time I felt like binging or purging.

Now, four years later, I smile when I read that. I smile because CrossFit saved my life.

I know, I know I am not alone when I say this, but it truly saved my mental and physical health. Here are six things I’ve learned since that day in 2015 when, scared and desperate, I tried CrossFit.

1. Food is fuel. I quickly realized that fitness was not compatible with my ridiculously restrictive diet habits. I educated myself more about healthy eating and began to see the healthy relationship between food and fitness. I taught myself how to see food as fuel. This was very difficult.
2. My body is strong and capable. Instead of glorifying stick-thin, I was now looking at women that were big, strong and most of all, capable. My mindset shifted from what my body looks like to what my body can actually do, and I learned that it can do so, so much.
3. Exercise is not punishment. As my mindset shifted from what my body looks like to what my body can do, many changes followed. I no longer worked out as a punishment for what I had previously eaten. It was no longer a transactional relationship, but instead a directly correlated one. I wasn’t dragging myself to the gym anymore. Instead, I was optimistic and eager to improve, determined to stay accountable to my new friends.
4. I found a community. In CrossFit, I found a family I knew I could count on and talk to about anything, many of the females going through a similar mental battle with body image. I found people I could talk to about my addictions, depression and anxiety without judgment. These people supported me and lifted me up, wanting better for me and believing in me even when I was overflowing with self-doubt.
5. It’s not all about me. Throughout the years I have seen this community do unbelievable things, whether it’s coming together to do an annual memorial WOD, or raising hundreds of dollars to show support for a member’s family that was affected by cancer.
6. It is not all about the expensive shoes, knee sleeves, excessive amounts of workout clothes and protein. CrossFit is about pushing yourself to become the best version of yourself or at least a better person than you were the day before. It teaches you patience through lifts and technique as well as grit through grueling hour-long workouts. It proves to you that you are capable of anything you put your mind to. In the end it saved my life because CrossFit taught me to never give up on myself.

Coffee Break Conversations

What to tell your boss the next time he half-jokingly suggests a road trip solely dedicated to CrossFit and eating...

Be about it. You make the playlist and I'll pack up the dogs. And while we're at it, do you know what goes great with all that nighttime coffee we'll need for that drive? Chocolate. (What? You don't drink nighttime coffee?) You might as well make the indulgence worthwhile with this list of America's best chocolate shops. Some of these tasty tidbits are just too pretty to eat, but that sure won't stop us. 

Things To...

WATCH: Four Hundred Pounds in High School 
Alan Fredendall doesn't have fond memories of high school. A two-story building, even the stairs taxed him. "I'd get to the top and I always told people I was sick to explain the wheezing and cough I had when I got to the top of the stairs." Since walking into CrossFit Tuebor West in February, he's lost almost 120 pounds.
FINDING A NEW NORM. 

HEAR: Rachel Balkovec on Coaching Principles 
Rachel Balkovec, the first female strength and conditioning coach in professional baseball, makes another appearance on the Brute Strength Podcast. Rachel shares her tips for personal and professional development, how to fall in love with the process instead of the outcome and why she thinks you should support the people around you minimally.
ONLY MINIMAL SUPPORT.

EAT: Bacon Cheddar Meatballs 
There's just something about meatballs, right? They're a perfect size, portable, and delicious. Know what makes them even better? Bacon. Try these bacon cheddar meatballs recipe for your next Sunday afternoon football session and see for yourself. 
BACON AND CHEESE PLEASE. 

BUY: Halloween Bacon from Butcher Box
Well, why not? New customers can get $25 off and one free package of uncured bacon in your first order with Butcher Box between now and Halloween. And you don't even have to go door-to-door in a costume. Butcher Box ships high-quality meat delivered to your door every month. No tricks!
TRICK OR MEAT. 

Today's edition of the Morning Chalk Up is powered by

Chalk Up Community

• HELPING THE ONES THAT HELP -- For many years, Kim Murray has assembled and led some of the best medical teams in the area for competitions like the Mid-Atlantic CrossFit Challenge, Regionals, or the CrossFit Games. But now, medical issues have left Kim unable to work and in a very trying time to support herself and her family. To honor Kim and the countless hours she has donated to CrossFitters everywhere, 12 Labours CrossFit is hosting a fundraiser WOD. 
• CROSSFIT: I AIN'T DOIN' IT -- Remember the viral video of a woman in her car ranting about not doing CrossFit? Her name is Heather Land and since then she's landed a two-book publishing deal, made a country music album, and launched a 30-city comedy tour. 
• NEW CROSSFIT IN TOWN -- Uncle Sam Athletics in Troy, NY celebrated its opening with a ribbon-cutting ceremony, Wednesday afternoon. "We’re looking to grow the gym membership, as well as the baseball membership next door, for the Tri-City Bombers," said owner Jamie Kosowsky.
• NEW OWNERSHIP -- Samantha Shockley took over as owner and head coach of CrossFit Georgetown. They will host a reopening event on November 8th.
• OPERATION UNDERGROUND RAILROAD -- Certus CrossFit is holding a mixed pairs competition on November 10th, for Operation Underground Railroad, a nonprofit organization that rescues children from sex trafficking.

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

Congratulations to Marvin on his first muscle-up • CrossFit Clarksville held a shoe drive for needy kids • Happy anniversary to David and Lindsay Williamson • Dave Castro deadlifts 405 pounds • Maggie gets a 140 pound 3RM snatch balance • Flashback Friday of Noah Ohlsen as a spectator at the 2012 CrossFit Games • Hillary and Rich Froning adopted another baby girl, Harper Violet Froning • Arielle Armstrong was pregnant while competing at the 2018 South Regional. 

Wodapalooza Drops the Seventh and Final Qualifier WOD -- Yesterday morning, Wodapalooza dropped a second workout for this week. Both WODs six and seven are due Monday at 8:00 PM ET/5:00 PM PT.

-- WOD #7:

Death By: E2MO2M

8 Burpee Box Jump Overs (24"/20")
8 Hang Power Snatches (115/80 pounds)
8 Thrusters (115/80 pounds)

Tie-Breaker
Total time on the clock at the conclusion of the athlete’s previous complete round.

CLICK BAIT: 6 Photos That Show Why Logan Aldridge is a Total Savage

"From Overdosing to Organizing: How One Veteran Found Purpose Again," by Jessica Danger, Morning Chalk Up 

Troy Peterson is a five-year Army Veteran who served with the First Cavalry Division as a Cannon Crewmember, earning a Purple Heart while deployed for Operation Iraqi Freedom II. In 2006, he received an honorable discharge and headed home with PTSD and a Mild Traumatic Brain Injury.

On July 30, 2015, after nearly a decade of alcohol and pain pills, he attempted suicide. He failed. When he woke up feeling guilty and tired, he realized he had found rock bottom.

So, Troy decided to try CrossFit. He walked into CrossFit Waukee in Des Moines, IA and met owner Reggie Hoegh. “All he did was listen. He extended his hand to help me and I took it. My way of life wasn’t working, so maybe his way would I thought,” Troy said in an interview.

At CrossFit Waukee, he found what he had been missing since his days in the Army: purpose.

In CrossFit, Troy found a renewed self-confidence, a sense of purpose, and a community that he felt valuable in. Part of that community is Jeff Woody, co-owner of North Ankeny CrossFit. Jeff challenged Troy to do more by helping fellow veterans. He realized that fitness could be used to restore confidence in veterans by being surrounded by like-minded people and other veterans. Together, they came up with ValorFit.

10/20: BCS Classic 2018 (Bryan, TX)
10/20: Head 2 Head in Hamilton (Hamilton, NJ)
10/20: Fittest on the Valley VI (Lahaina, HI)
10/20: Crossfit Bona Fide Third Wheel Throwdown (Portsmouth, NH)
10/20: CrossFit Katana Samurai Showdown VI: Trio of Terror (Mansfield, OH) 
10/20: SE Texas Masters of CrossFit Fall Classic (Cypress, TX) 
10/20: Barbells For Boobs (Stamford, CT)
10/20: Filthy 150 Irish Competition (Dublin)
10/20: CFT’s METAvivor Fundraiser (Carol Stream, IL)
10/20: WOD for the Fallen (Columbia, SC)
10/20 - 10/21: The Independence Games (Florence, SC)
​10/20 - 10/21: The Lincoln Invitational (Spokane, WA)
10/21: Chalk It Up 2018 (Akron, OH) 
10/21: Me Jane, You Jane (Santa Rosa, CA) 
10/26 - 10/28: JAKTRX Atlas Games (Montreal)
10/27: Tough Temple Invitational (Rockville, MD)
10/27: Halloween Havoc (Harrisburg, PA)
10/27: Push Pull for Pancreatic Cancer @ CrossFit Trumbull (Trumbull, CT)
10/27: Saberspook Throwdown (Minneapolis, MN)
10/27: Monster Mash (Ann Arbor, MI)
10/27: The Foundry 5K (Steamboat Springs, CO)
10/27: Rock Your Box Throwdown (Saint Cloud, MN)
10/27: Beartown Halloween Beatdown (Lebanon, VA)
10/27: 9th Annual Fall Brawl (Gibsonia, PA) 
10/27: Boo Bash (Cleveland, TN)
10/27: Crush Cancer at Dogtown CrossFit (Los Angeles, CA)
10/27: Sin City Championships 2018 (Singapore)
10/27: Barbells For Boobs at CrossFit New Albany (New Albany, OH)
10/27: Barbells For Boobs Fundraiser (Nyack, NY)
10/27: WOD League Black River Edition (São José do Rio Pret, Brazil)
10/27: 2018 CrossFit Juke Joint Halloween Mayhem (Grand Junction, CO)
10/27 - 10/28: GI’s and Janes II (Jackson, MS)
11/2: Wodapalooza Qualifier - Team (Online)
11/2: WOD League Mixed Doubles Edition (São Paulo, Brazil)
11/2 - 11/3: Women's WOD Jam Individuals (Denver, CO)
11/2 - 11/3: Fenrir’s Mayhem at CrossFit Iron Legion (Ocala, FL)
11/3: The Battle of Port Royal Sound (Okatie, SC)
11/3: Battle for the Badges (St. Charles, MO)
11/3: PPS CrossFit Fall Throwsdown (Portland, OR)
11/3: CFT’s 2018 Strongman Classic (Carol Stream, IL)
11/3: WODamania (Riviera Beach, FL)
11/3: Barbells For Boobs at CrossFit Florian (Norwood, MA)
11/3: Bar Wars 2018  (Harker Heights, TX)
11/3: Masters Of The Midway (The Hills, IL)
11/3: Dynamic Duo Deathmatch 2018 (Southlake, TX) 
11/3: Inferno in the Forge (Lawrenceville, IL)
11/3: Perimeter Rowdown (Atlanta, GA)
11/3: Central Texas Showdown (Seguin, TX)
11/3: Rookie Rollout 3 at Troy CrossFit (San Diego, CA)
11/3: Masters of the Midwest (Greenwood IN)
11/3: Fit Wars Competition (Cedar Park, TX)
11/3: Midwest Rx Showcase (Brownsburg, IN)
11/3- 11/4: Reignited Games 2018 (Wilmington, NC) 
11/3 - 11/4: Charlotte Throwdown for Mental Health Awareness (Charlotte, NC)
11/3 - 11/4: GameDay Championship (St. Paul, MN)
11/3 - 11/4: Clearwater Beach Brawl (Clearwater, FL)
11/04 - 11/05: WODNATION BR (Vinhedo, Brazil)
11/10: Emerald Coast Honor Games (Destin, FL)
11/10: Left Coast Rumble (San Diego, CA)
11/10 - 11/11: Extreme Games (Piauí, Brazil)
11/10 - 11/11: South Loop Games (Chicago, IL)
11/10- 11/11: Southie Showdown (Boston, MA)
11/10: Metcon 4 Hope (Reno, NV)
11/10: Best of the Wurst (New Braunfels, TX)
11/10: Warrior Affiliate League Delta Force (Duarte CA)
11/10: USA Powerlifting Veterans Day Championship (Philadelphia, PA) 
11/10: Bromageddon 2018 (Chandler, AZ)
11/10: First Annual Sergeants Fitness Patriot Games (Caldwell, ID)
11/11: Bonsai Brawl (Philadelphia, PA)
11/15: Push Pull for Pancreatic Cancer @ Hybrid Athletics Bridgport (Bridgeport, CT)
11/16 - 11/17: Veterans Day Bash at CrossFit Wild West (Lubbock,TX)
11/17: MetCon Mashups CrossFit Lubbock (Lubbock,TX)
11/17: CrossFit TIG Turf Wars (Brighton, MI)
11/17: 2018 Energy Games (Houston, TX)
11/17: MetCon Mashups (Tulsa, OK) 
11/17: Green Valley Clash of the Fittest (Green Valley, AZ)
11/17: Push Pull for Pancreatic Cancer @ Invictus Boston (Boston, MA)
11/17: Team SuperFit Charlotte (Charlotte, NC)