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3, 2, 1 CrossFit Liftoff

Good morning and welcome to the Morning Chalk Up. Today’s edition was chalked up while missing our 6:00 am flight out of Nashville and spending the entire day in an airport lounge.



“Amateurs practice until they get something right. Professionals, however, practice until they absolutely can not get it wrong.” —  Steve Pinocchio, Merced College Baseball Coach



The 2016 CrossFit Liftoff has officially kicked off and here are all three events details. CrossFit launched a video contest for the chance to win $10,000. Sneak peak on the new Reebok lifters coming out December 1. Emily Abbott gets a workout punching someone’s abs. Lauren Fisher got her doctor’s clearance to do air squats again. Sam Briggs is heading to the Cayman Islands this weekend. Kara Webb and Tia-Clair Toomey putting in work for the Invitational. Lindsey Valenzuela hits a 210 pound clean PR. Jason Khalipa found a treadmill in the Minnesota airport. Andrea Ager’s friend stops into the box during her lunch break to work on strict muscle-ups in her work clothes. The city of Lodi presented Nick Paladino with a proclamation after winning the CrossFit Games twice.

The Atlas Project competition lineup this weekend: Cole Sager, Patrick Vellner, Margaux Alvarez, Alex Vigneault, Camille Leblanc-Bazinet, Chyna Cho, Michele Letendre, Jason Khalipa, Emily Abbott.

Yesterday’s most clicked –> our link about Katrin Davidsdottir and Brooke Wells’ programming being available on Beyond the Whiteboard.


Camille Leblanc-Bazinet and Pat Sherwood discussing coaching Team Canada in the CrossFit Invitational.


“Carbohydrate Selections: The Right Carb for the Right Job” by CrossFit Journal

“Whole, unprocessed carbohydrate sources have significant health and performance benefits that might go unnoticed with macronutrient counting. For example, a doughnut and an orange can both provide the carbohydrate grams one needs, but other constituents should be considered. Even honey has more health value compared to table sugar due to the vitamins and minerals it contains.

When selecting a carbohydrate, consider these components: Total carbohydrate (for body composition), non-caloric constituents (for health), fiber (for satiety), glucose vs. fructose (for recovery).”

“What Would a Champion Do?” by Gameplan-A

“5am and my alarm goes. I awaken to darkness. One peek behind the curtains and my worst fears are confirmed, sheets of rain lashing down, swirled back and forth by gusts of wind…So I allow the voices in my head to coax me back to the warmth of my bed, reasoning that it doesn’t matter if I miss one session. But then comes the question. ‘What would a champion do?'”


CrossFit Icehouse in Fargo, North Dakota has teamed up with TNT Fitness and Community Living Services to train special needs athletes for an upcoming competition “Fargomania.” “Some of these athletes, we say they’re sheltered from working out. They’re sheltered from those things. ‘Don’t do this because’…you don’t know what they can do and we want to challenge and show people what they can do.”

CrossFit Dixie mourns the loss of one of their coaches, 20 year old Nicholas Leonhardt. His family wrote: “Those who were in his class or worked out with him remember him with incredible passion for a good, hard workout and a smile on his face as he was doing something he truly loved and enjoyed sharing with others.” His box CrossFit Dixie had a memorial WOD in his honor last night.


Brought to You By Athlete Daily — Increasing mobility in your hips might be one of the most important things you can spend time on. Nearly every movement in CrossFit requires the use of your hips, so here’s everything you need to know to stretch them out and improve your squat.


Just for Morning Chalk Up Readers — We’ve partnered with PurePharma to offer you 15% off your first month of a PP3 subscription, a daily dose of fish foil, Magnesium and Vitamin D3. If you know anything about PurePharma it’s that their products are top of the line and finding a discount is nearly impossible.
Reebok is selling the Crossfit Speed TR & the Crossfit Lifter Plus 2.0 together for the total price of $150 with code “GETBUNDLED.”
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