Your Coffee is ready.

About Those Absences from the Open

Good morning and welcome to the Morning Chalk Up. Today’s edition is brought to you by Beyond Macros.

Have a nutrition certification, and still not sure how to create a successful coaching business?

If you want to learn what’s next — from business systems to client attraction — apply for the Beyond Macros Certification Program. ALL program options include business mentorship and support so you stop feeling overwhelmed and get clear about each step in building your dream coaching business!


“She doesn’t wait for anyone’s permission; she just goes for it.” — Ode to Joy

Place Your Bets. Gambling Comes to Filthy 150


Fans of the sport of CrossFit will be treated to a unique opportunity at this 2019-2020 Sanctional season kickoff event in Dublin, Ireland as fans will be able to place bets on the overall winners. The bets will be handled by the Irish bookie Paddy Power.

One big thing: This is actually kinda a huge deal. While this isn’t the first time fans could bet on CrossFit events it is the first time you could bet on a Sanctional that we’re aware of. Las Vegas sportsbooks have allowed betting on the CrossFit Games. Pinnacle, another online sports betting company, is already taking bets for overall winners for the 2020 CrossFit Games.

Betting will be restricted to only overall winners at the end of the competition and the odds are due to be released Wednesday. Ironically your author is currently staying across the street from the bookie.

Back Pain and Burnout: The Explained (and Unexplained) Absences From The Open


300 days – talk about a tough slog!

But that’s the approximate length of the 2020 CrossFit Games Season from the start of the Open (October 10) to what’s likely to be the end (official dates pending) of the Games in Madison next August.

Playing smart: Four times individual Games Athlete Khan Porter said: “You can make it a long season, but you can also be smart about it.”

And that’s what Khan – along with a growing list of Games-level athletes – seem to be doing.

The Morning Chalk Up sat down with Khan Porter, who recently withdrew from a local competition in the Pacific Region – the Torian Pro – to get his season back on track.

“Obviously my goal is to make it back to the Games and to do that, I have to qualify through a sanctioned event … I want to prioritize taking care of my body.”

Sighting an ongoing back injury – the 2019 Games athlete who competed on Project X said: “You’ve got to kind of pick your battles.”

Absent from the Open: The most public exit from the 2020 Open was arguably Lukas Hogberg who blamed the changing season and fatigue for his withdrawal.

We’ve compiled a list of other notable absences although it’s important to note that some athletes have a very good reason – injury, pregnancy, retirement – for not taking part.

Continue reading…

Things To…


WATCH: Cookeville, TN is CrossFit’s Global Mecca
CNN summarizes how and why Cookeville, TN has become the CrossFit Mecca of America. Rich Froning, owner of CrossFit Mayhem, shares what’s it’s been like watching his community grow to this scale.


IMPROVE: Your Recovery
Do you even recover, bro? We certainly hope so. NormaTec increases blood flow to your muscles and reduces pain, soreness, and inflammation so you can never miss a workout and always get those gains. Score an extra $50 off the NormaTec PULSE 2.0 holiday price with code “CHALKUP50”.


EAT: Smoky Potato Chicken Stew
This smoky potato chickpea stew is a hearty and filling plant-based dish that will keep you full and warm this winter. With fresh grated ginger, curry powder and smoked paprika this recipe has a bold flavor that you’ll want more of.


Today’s edition of the Morning Chalk Up is brought to you by


Create a Successful Nutrition Coaching Business

Have a nutrition certification, and still not sure how to create a successful coaching business?

If you want to learn what’s next — from business systems to client attraction — apply for the Beyond Macros Certification Program. ALL program options include business mentorship and support so you stop feeling overwhelmed and get clear about each step in building your dream coaching business!

Chalk Up Community

  • BARBELLS FOR BULLIES — Barbells For Bullies has joined with VETWOD for an online fitness competition called Sit Rep. Programmed by Street Parking, the event will run from December 1 to December 15 and will benefit Operation Sidekick, a 501c3 non-profit organization that trains shelter dogs to be service animals for veterans at no cost to the veteran.
  • HERO WOD FOR MADDIE — CrossFit Sona in Johnson City, NY honored 15-year-old Maddie Shaw with a Hero WOD on Saturday. Shaw passed away November 10 after a six-year fight with Ewing’s Sarcoma cancer.
  • BIGGER LOCATION — Rattlesnake Mountain CrossFit in Richland, WA is moving to a new, larger facility. The new building is planned to open in January.

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

Garrett Haake got a 300 pound back squat PR for two • Andrea Nisler has joined Team P10 Performance • Mia Hesketh back squats 297 pounds for three • Elaine Tsay back squats 280 pounds for a PR • Functional Endurance is now working with SugarWOD Happy birthday Andy Rosenbaum • Happy birthday Sebastian Paz • Happy third birthday Street Parking.

…when juggling is too easy, you add in crunches and weights.

CrossFit Filthy 150 Kicking Off This Week — CrossFit Filthy150, the first Sanctional of the 2020 season kicks off on November 22. 

— Here are three things you should know as we head into Sanctionals.

CrossFit Filthy 150 announced two more events. 

Elite Individuals — Event 1: Handwalk Hurry

Ski 1000/700 meter for time
On 0:00, 2:00, 4:00, 6:00 20 meter HS walk

Elite Teams — Event 5: Heavy Handed

For total output in 10 minutes:
10 meter handstand walk
1 squat clean

Athletes choose the weight of their bar, but get only get one lift each round.

James Newbury Speaks Out On Drug Sanctions — Games athlete James Newbury took to Instagram Sunday after the announcement from CrossFit citing more drug sanctions.

— “If you’re not gonna follow the rules, GO BACK to the sidelines where you belong. This is a frustrating topic and even more so for the people who are robbed of the chance to compete or have the thrill of a podium spot taken away because of short-cutters.

— “You have taken something away from someone that cannot be returned. The earned opportunity to compete on the floor, the privilege to stand on the podium and the ability to celebrate all of their hard earned work because of your ego driven selfishness. It’s so simple. If you WANT to take illegal performance enhancing substances, you are NOT allowed to compete with the rest of us.”

Lukas Hogberg is Moving to Spain — Yesterday Lukas Hogberg, who recently withdrew from the Open citing fatigue as the reason, announced he is moving to Spain. 

— “Leaving Sweden now for a little while. Moving down to Spain, Marbella. It’s going to be nice with some warmer weather. I think it’s also good to try something different and new!”

End Your Cherry Picking Cycle — Coach Garett Johnson recently published a blog post on cherry picking and some of the other reasons people might cherry pick their workout. 

— “There tends to be a negative stigma around cherry picking. If you are picking and choosing what to do in the gym based on what is easy/hard I totally understand the negativity that might surround that. Nobody roots for the guy that takes the easy way out. If that’s you listen to your buddies when they give you shit. They are just trying to make you better. However, that negative stigma still seems to fall on those who decide to cherry pick workouts because of pain. When really they are being responsible and just looking out for themselves.”


“LawFit: Serving Free Alcohol at Your Box May Not Be Legal,” by Daniel Nides, Morning Chalk Up

A free ice cold beer after Murph, a glass of wine on yoga night, a keg to celebrate the end of the Open; you know the drill.  As box owners, providing your members with free alcoholic beverages is a great way to attract people to the event and build your community. But, is this activity legal, or does your box need an alcohol beverage license? 

Rule: The answer is not clear; it depends on the state, city, and/or licensing authority as each differs in law and interpretation. States like Minnesota interpret the controlling law broadly and take the position that any alcohol served, free or not, in a business where “commercial activity” is occurring means that a sale of alcohol is taking place. A sale of alcohol requires the business to be licensed, which is costly and a highly regulated process.

Applicability: So, that free beer you’re offering is equivalent to, in the eyes of some, selling it because it’s tied to all the other commercial activity occurring at the business (i.e. event participants are paying members, T-shirt sales, entry fees, etc.).


11/22: Sixth Annual Gobbler Gauntlet (Scottsdale, AZ)
11/23: Kettlebells for Balls (Newburyport, MA)
11/23: Keep Austin (Austin, TX)
11/23: CrossFit XLTs 6th Annual Turkey Bash (Chatham, IL)
11/23: Fitness for Ellie Fundraiser (Amherst, OH)
11/23: Rise of the South (Statesboro, GA)
11/23 Vekter Games (Laurel, MD)
11/23 – 11/24: South Loop Games (Chicago, IL)
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 – 12/8: CrossFit Winter Classic (Cleveland, OH)
12/15: Strong New York (New York, NY)
12/15: Syndicate Vault (Columbia, MD) 
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.