Your Coffee is ready.

A Games Comeback Story Likely to Begin at Pandaland

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by RP Strength.

Time to get your nutrition dialed in for the new year! If you want to lose fat, gain muscle and improve your performance the RP Diet App is for you!

A diet coach in your pocket that builds a diet based around your own schedule, lifestyle, food preferences for just $9.99/month for the first six months when you use code “CHALKUP”.

The RP Diet App makes weekly adjustments based on your progress so you never fall off track. There’s a reason why Rich Froning trusts RP with his nutrition!


“I don’t meet the competition. I destroy it.” — Charles Revson

A Games Comeback Story Likely To Begin in Pandaland


We’re descending on Tianfu “the land of plenty,” as the Pandaland CrossFit Challenge makes its debut on the Sanctionals calendar this season. While the first stop on the ground for athletes (and reporters alike) will be the Chengdu Panda Base, the two days of competition at the Shuangliu Sports Centre will be anything but cute and cuddly.

  • On the ground: Morning Chalk Up’s Tommy Marquez, Brittney Kleyn and Justin LoFranco.
  • The team will be providing a video recap after day one, and number and story analysis throughout.
  • The plan is to livestream through our YouTube pending a final test on the ground.

The roster: Jacob Heppner already has a qualifying spot unofficially through the Open. With the current roster, there’s definitely a comeback story in the making. Here are a few of the names we’re keeping a close eye on this weekend:

  • Lucas Parker
  • Khan Porter
  • Ben Alderman
  • Joshua Al-chamaa
  • Adam Davidson
  • Alison Scudds
  • Harriet Roberts

Pre-Event Interviews: Jacob Heppner, Khan Porter, and Harriet Roberts

The team split: Three of the four members from team Project X (13th in 2019) were going to attempt to make a comeback as individuals however Australia’s Jessica Coughlan couldn’t get a Chinese visa in time and won’t be competing. 

  • Khan Porter has competed at the Games four times as an individual and if his head’s in the Game, he’s likely to claim a spot on the podium. 
  • The stats barely separated Australia’s Jessica Coughlan and Harriet Roberts from New Zealand. They finished side by side in the worldwide Open and while Jess has competed as an Games individual before, Harriet has spent several years on the cusp of qualifying out of the Pacific Regional. With Jess now absent, Harriet could have a clear path to qualification. 

Continue reading…

From Games Athlete to Teacher – And How One School Is Using CrossFit To Support Its Kids


There’s a high school in Ontario, Canada where kids are putting down their handheld video games, silencing their cell phones, and setting aside their differences during their lunch breaks. Each day, several of the 12-18-year-olds clammer into CrossFit Gage — the affiliate inside their custom-built high school fitness room — to partake in a lunchtime WOD. At the head of the class, is a world-renowned athlete; a national champion in taekwondo and hockey champion, a five-time CrossFit regionals athlete, and a Games competitor: Carolyne Prevost.

But to these kids, Prevost holds a different title: She’s a full-time French teacher at the Gaetan-Gervais school in Oakville, and she’s the driving force behind the CrossFit program that she runs for both the students and the teachers. It didn’t happen overnight, but after several years of work building her ideal program – Prevost can now proudly say the registered affiliate is thriving with five classes per week and a solid 10-15 students per class.

Here’s how she got it all started:

  • For the first three years of her teaching career, there was no fitness room in her school. But she had already planted the seed with her school’s leadership, and once they moved into a new building she was given carte blanche to design and outfit a room specifically for a functional fitness program.
  • “I immediately reached out to my CrossFit coach Paul McIntyre,” Prevost said. “We sat down and talked about how we could maximize the small space given for the fitness room. Let’s just say, I wish I could have had this gym when I was back in high school!”
  • As soon as she started the fitness program she could tell the kids were hooked. A couple of kids turned into a few. Soon, students began bringing friends with them to work out. 

Continue reading…

Things To…


WATCH: Khan Porter As He Prepares For Pandaland 
Khan Porter tells Brittney Kleyn how he feels about being labeled one of the favorites for this weekend in Pandaland, China. The Australian is hoping to qualify as an individual for the 2020 CrossFit Games.


SHOP: $30 Off Nike
Did the Black Friday and Cyber Monday email barrage scare you from shopping and saving? The good news is NIKE is still slinging deals so even if you missed out you can still save. Shop now through 12/7 and use the code “CANTMISS” to get $30 NIKE gear when you order over $150.


WIN: A Free Trip to Power Monkey Camp 2020
Victory Grips has created the best hand gear on the market and they’d like to share a few of their favorite things with you for the holidays. Register for a chance to win a Victory Grips gift pack full of awesome gear plus a trip to Power Monkey Camp in the Spring of 2020.


EAT: Cider Glazed Bacon Wrapped Dates
These delicious party favorites go so fast, that the trick here is to make more than you think you’ll need. You can also stuff these bad boys with whatever you want; bleu cheese, almonds, pistachios but otherwise this is about the simplest thing you can bring to a party.


Today’s edition of the Morning Chalk Up is fueled by


Dial In Your Nutrition For the New Year

Time to get your nutrition dialed in for the new year! If you want to lose fat, gain muscle and improve your performance the RP Diet App is for you!

A diet coach in your pocket that builds a diet based around your own schedule, lifestyle, food preferences for just $9.99/month for the first six months when you use code “CHALKUP”.

The RP Diet App makes weekly adjustments based on your progress so you never fall off track. There’s a reason why Rich Froning trusts RP with his nutrition!

Chalk Up Community

  • NICK STRONG — Nick Williams was struck by lightning in August, spending 95 days in the hospital to recover. CrossFit Lighthouse Point and CrossFit Militia, both in South FL, hosted a fundraiser competition to help Williams recover and get back to CrossFit. 
  • TOY DRIVE — Oso CrossFit in San Antonio, TX is collecting new, unwrapped toys for local families in need this holiday season. You can drop off your donation until December 21. 
  • HOSTING A CROSSFIT LEVEL ONE — Fern Creek CrossFit in Louisville, KY is hosting a Level One CrossFit Certificate Course on January 11 -12.⁣

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

Happy birthday Dr. Nick Neratka • Coach Chase Knight is now coaching at Brave Enough CrossFit Samantha Huston front squats 254 pounds for two • Congratulations to Andrew Kuechler on the birth of his son, Ari Andrew • Mitch Barnard does back squats at 440 pounds.

…and we don’t know about you, but we’d sign up for this box.

SouthFit CrossFit Challenge starts today — Athletes and teams are down in Buenos Aires, Argentina for the kick off of the second Sanctional. 

How to watch

Who to watch

Dubai CrossFit Championship — Admission is free on the afternoon of Thursday, December 12 in the Dubai Duty Free Tennis Stadium.

Chandler Smith is now confirmed for Dubai. 

Brazil CrossFit Championship — Melina Rodriquez is confirmed for the Brazil CrossFit Championship, which takes place in Sao Paulo in March.  

CrossFit Atlas Games — Zack George, Emily Rolfe, and Austin Spencer are all confirmed for the CrossFit Atlas Games. 

CrossFit Mayhem Classic — The CrossFit Mayhem Classic is the first North American Sanctional of the 2020 season. The roster is forming now, and spectator tickets have gone on sale. The events are programmed by Rich Froning and will take place at CrossFit Mayhem in Cookeville, TN.

Sanctionals Training Program — JST Compete has a new program being offered: Sanctionals Training.

— “This program is for athletes that have qualified for Sanctioned Events. It is competition phase programming all year round so you will be prepared for the demands that the sanctioned events throw at you! When following the programme you will receive a separate 2 week taper to your competition in order to be fully prepared and ready to perform at your best when the competition is here!”

Stepping Away From the Scale — Brianne Perry recently posted about an experience she had after realizing CrossFit had helped her gain 30 pounds in muscle over the years.

— “Earlier this week, I had a revelation and told Ang that I’ve “gained over 20 pounds of muscle in the 3 years I’ve been doing CrossFit… Honestly, that f’d with me for a few days as I wondered ‘have I gained a ton of fat? Do I look fluffy?’ I finally talked myself off the ledge, took a step back and realized…I genuinely don’t care.

— “This week, I had a 30 pound pr in my push press and 5 pound pr in my clean. Weighing 148 pounds, I can tell you I’m a WHOLE lot happier than I was 3 years ago when I was worried about what the scale said and struggling to squat an empty barbell. My relationship with food is infinitely healthier…I’ve gained confidence both in and out of the gym, and I genuinely have fun being active without my joints screaming at me.

— “I’ve talked to a few people recently who are trying to get back on track with their nutrition and fitness. For me, it was meeting new people in a positive, supportive and fun environment. Make small improvements with your nutrition and build good habits…Lastly, for the love of god, try not to focus on the scale. That is all. Love you guys!”


“Judge Awards Nearly $4 Million to CrossFit in Legal Fees,” by Justin LoFranco, Morning Chalk up

Judge Janis Sammartino issued another crushing blow to the National Strength and Conditioning Associaton (NSCA) in their years-long dispute with CrossFit, Inc. On Wednesday in San Diego District Court, Judge Sammartino awarded CrossFit $3,997,868.66 for attorney fees and also granted their motion to terminate sanctions.

One big thing: There’s nothing good here for the NSCA, who at this point is facing serious financial trouble, but the court goes even further saying: “in twenty-five years on the bench, ‘[t]his is the first case that [the Court] ha[s] ever had that has gotten to this point…Having carefully considered the record, ‘[t]he severity and frequency of defendant[’s] bad faith misconduct is as egregious as anything this [C]ourt has ever seen or read in any of the cases.’”

The judge also concluded that the NSCA’s actions constituted “extensive perjury,” and called them “inherently untrustworthy.”
Judge Sammartino: The Court also shares CrossFit’s concerns that, “[g]iven the extensive perjury to date, the evidence supplied by the NSCA will also be inherently untrustworthy.” Neither CrossFit nor the Court nor the public can trust the veracity of further discovery collected from the NSCA. The Court therefore concludes that CrossFit has established that it will suffer prejudice absent termination.
Also worth noting: CrossFit is further vindicated in their claim that the NSCA and the Devor study attempted to deceive the public about the safety of CrossFit.

“It is taken as established that the NSCA’s unfair competition and false advertising—including its false statements in the Devor Article…have deceived and continue to deceive the public and consumers regarding the safety and effectiveness of CrossFit training.”


12/6 – 12/8: SouthFit Challenge (Buenos Aires, Argentina)
12/7: New Wods on the Block (Lubbock, TX)
12/7: Granite Games Winter Throwdown (Lubbock, TX)
12/7: Warrior Affiliate League Battle Royale (Whittier, CA)
12/7: Game of Rowers (Norwood, MA)
12/7: 2019 Local RIVals Series (Colchester, CT)
12/7: Granite Games Throwdown at Slate CrossFit (Seattle, WA)
12/7: 4th Annual Reindeer Games (Bismarck, ND)
12/7: Granite Games Throwdown at Snake River CrossFit (Nampa ID)
12/7: Granite Games at Crossfit North Charleston (Charleston, NC)
12/7: Capital City Classic (Madison, WI)
12/7: Granite Games Winter Throwdown (Luoisville, KY)
12/7 – 12/8: Pandaland CrossFit Challenge (Chengdu, China)
12/7 – 12/8: CrossFit Winter Classic (Cleveland, OH)
12/11 – 12/14: Dubai CrossFit Championship (Dubai, UAE)
12/14: Syndicate Vault (Columbia, MD)
12/15: Strong New York (New York, NY)
12/18: 2nd Über Belles and Balls (Bandera, TX)

+ Send us an event
Is there something we missed? Email us at [email protected].
Your Coffee is ready.