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Chinese Coach Brings CrossFit Home to Shanghai

Morning Chalk Up

August 19   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Shanghai box owner has seven L3 coaches as they ‘chase excellence’
  • Matt O’Keefe talks dynasty building with HWPO
  • Get your Morning Chalk Up merchandise now during our limited run
  • Two-time teen Games athlete Claire Doty on recovery from scoliosis
  • Catching up with Rebecca Fuselier after Games appearance
  • Andrea Nisler’s Workout of the Week
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“Faith is taking the first step even when you don't see the whole staircase.” - Martin Luther King, Jr.

  Why Does CrossFit Project One in Shanghai Have So Many L3 Coaches?  

Why Does CrossFit Project One in Shanghai Have So Many L3 Coaches?

Max Ma started doing CrossFit before he even knew he was doing CrossFit.

The former NCAA swimmer, who is from China, had a physical reckoning during his collegiate career.

“In my junior year in 2013, my strength and conditioning coach was replaced by the owner of a local Crossfit gym,” said Ma. “Our varsity team weight room was then kind of rebuilt to a Crossfit gym setup facility. The coach replaced all the machines with rigs and free weights. I started to see ring dips, overhead squats and other ‘weird’ movements in our program. I didn’t know that was ‘CrossFit’ until looking back years later when I got my L1.”

Ma got his CrossFit Level 1 Training Certification in 2017 in Shanghai and then traveled to a number of gyms all over the world, soaking up more knowledge about the methodology. He spent time in the US, Australian and all over Asia taking all the CrossFit seminars he could, returning to the mainland with his L2, Weightlifting, Gymnastics and Aerobic Capacity certifications.

While in the US he met his now business partner, Austin Malleolo, and was instantly sold.

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In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to croptop masterclass Nick Mathew about his time at the CrossFit Games and that one performance everyone is talking about:

  • “I kind of talked out of my butt a little bit and was like, I’m gonna win this one.”

Hiring alert: Rogue is adding a number of positions at their Columbus, OH headquarters including a manufacturing engineer and CAD designer.

Miami love: Want to hang out with some top CrossFit athletes in the heat? Volunteer registration opens up August 22 for the 11th Annual TYR Wodapalooza Fitness Festival 🏝

Super cool if true: Apparently Kate Middleton, the Dutchess of Cambridge, incorporates CrossFit into her workouts?

  HWPO Part of Dynasty Building Around Athletes’ Branding, But CEO Matt O’Keefe Says This is Not Just ‘Growth for the Sake of Growth’  


HWPO Part of Dynasty Building Around Athletes’ Branding, But CEO Matt O’Keefe Says This is Not Just ‘Growth for the Sake of Growth’

When Mat Fraser retired after the 2020 CrossFit Games, many in the community wondered what he would do next? Turns out Fraser is doing just fine as he continues to build his brand and has now added two more stars to his growing roster.

Rob Kearney has joined HWPO Training, the online training business of five-time CrossFit Games winner Fraser, helping to launch HWPO Strong, which features four designated strength training days per week.

Kearney, who self-markets as “The World’s Strongest Gay,” is a world record holder in a number of lifts, and a regular competitor in many strongman competitions around the world. Among them include, World’s Strongest Man, the Arnold Strongman Classic, and the Arnold Strongman Australia.

The 30-year-old, who actually got into Strongman competitions through CrossFit, said the program has CrossFitters specifically in mind given the unique and varied skill sets they have to develop simultaneously.

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  HWPO Part of Dynasty Building Around Athletes’ Branding, But CEO Matt O’Keefe Says This is Not Just ‘Growth for the Sake of Growth’  

Morning Chalk Up Merchandise is Back

Morning Chalk Up merchandise is back for another two-week, limited edition run. 

These tanks and tees will only be available only until next Friday, September 2 at 6:00 PM PT. Oh and we’re also shipping worldwide to most countries. 

You might not know this, but each one of these shirts goes directly to support the team covering this global support and community. Plus they’re uber soft, like teddy bear soft.

Start Shopping
  Two-time Games Teen Athlete Claire Doty Starts Recovery from Scoliosis Surgery and Rhabdomyolysis  

Two-time Games Teen Athlete Claire Doty Starts Recovery from Scoliosis Surgery and Rhabdomyolysis

Having quit competitive gymnastics, 11-year-old Claire Doty was looking for something new to fill her time. By the power of a Lauren Fisher and Julie Foucher YouTube video and doctor’s orders to keep her core and back strong to fight off her scoliosis from worsening, Doty found CrossFit.

Of course, the new sport allowed Doty to maintain her physical health and have fun with movement as an 11-year-old should. But it also sparked a new passion for a sense of community, challenge, and competition–in fact, as soon as Doty learned about the CrossFit Games teen division, she knew that’s where she was headed and never looked back.

Now, at 18-years-old, Doty has two Games appearances under her belt, 10th in 2019 in the 14-15 Girls division, and 16th in 2021 in the 16-17 Girls division. Regarding her time competing with the Fittest on Earth, Doty said,

Continue Reading...
  Two-time Games Teen Athlete Claire Doty Starts Recovery from Scoliosis Surgery and Rhabdomyolysis  

Rebecca Fuselier: “I would never quit. I would die before I quit.”

Games rookie Rebecca Fuselier won the hearts of fans  as she gritted through the Capitol event. Morning Chalk Up’s Lauren Kalil sits down with her to recap her rookie year at the CrossFit Games, discuss how the Capitol was a bitter-sweet moment and how this is just the beginning of her Games journey ahead.

Watch Now...
  Andrea Nisler’s Workout of the Week  

Andrea Nisler’s Workout of the Week

As one of the powerhouse women of the Mayhem Freedom team, helping the team dominate the last two seasons on their way to winning back-to-back Affiliate Cup Championships at the Games. In her career, she has three podiums in six trips to the Games on a team and in 2020 she competed as an individual, finishing as the “10th Fittest Woman on Earth”.
  • Andrea Nisler
    6 Rounds
    15 Bar-Facing Burpees
    25/20 Cal Ski Erg
    6 Squat Cleans (start at 185/125 LBs or 84/56 KGs. Add 20/10 LBs or 9/4.5 KGs each round)
    Time Cap: NoneRest 1:00 between each round
    After the sixth and final round, rest 3:00 and work up to a max squat clean for the day.
    Score is total time to complete all 6 rounds AND max squat clean weight

Scaling Options: For scaled, start at 115/75 LBs- 52/34 KGs for the cleans, and lateral burpees.

Some advice from Andrea: “Quick sprints. The reps are smaller, so each round should be sprinty and you should be gassed. Use the 1:00 rest to change your weights for the following round.”

To inquire about submitting an upcoming workout of the week, shoot us a note.



How to Fix Your Split Jerk

If you miss a split jerk, are you losing it in front of you? A super common problem, but easily addressed with this drill from Burgener Strength. Their jerk primer will have you dropping under the bar with nice locked arms in no time.




Pre-Order the New Top TYR Shoes

We all left the Games wondering...where do I get those shoes all the elite athletes are wearing? TYR made their mark at the Games with countless elite athletes wearing their Limited Edition CXT-1 Trainers. Want to be the first to get your hands a pair? Pre-order is on now.



Warm Up Your Shoulders Properly

Aches and pains in your shoulders? That probably means you're not warming up properly. Making sure your shoulders are prepped and warm is super important, especially during a heavy day. Follow these exercises to ensure you are ready to hit a heavy push press.



A Free WHOOP Strap 4.0 and Extra Month's Membership

Games get your blood pumping? Get a handle on your body's data and receive personalized feedback on your recovery, strain, and sleep. Morning Chalk Up readers can get a free strap and an extra month's membership when you sign up at the link below.



Frozen Yogurt Bark

Looking for a new healthy dessert? With only five ingredients, this frozen yogurt bark will be your new favorite thing to keep in your fridge for when you’re craving something sweet after dinner.

JOB BOARD Jobs from Gym Jobs

460 Fitness | General Manager/Coach - Array

Somnium CrossFit | Full Time CrossFit Coach - Array

Get Fit EGV | CrossFit Elk Grove Village | Part Time L1 CrossFit Coach - Array

District H Strength & Fitness | Full-Time Trainer/Coach - Array

Quantum Fitness | Group Fitness Coach/Nutritionist - Array

CrossFit TYL | CrossFit TYL for sale (profitable and turn key) - Array

CrossFit 925 | 925 Coach and Personal Trainer - Array

Arrival Fitness | CrossFit Coach - Array

CrossFit CE | Part Time Coach - Array

Move. Lift. Live. | Performance and Group Fitness Coach - Array

CrossFit Dartmouth | CrossFit Coach - Array

OP CrossFit | CrossFit Coach and Personal Trainer - Array

Power Plant CrossFit | Group Fitness Coach - Array

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Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a tip.

  • 🎈 Happy belated birthday, Freya Moosbrugger.
  • Elvis Muñoz from Maddock CrossFit in Sao Paulo, Brazil makes this trip up and down the pegboard look much easier than it is.
  • Andrea Nisler from CrossFit Mayhem Freedom pulls a 225 pound/102kg hang clean complex.
  • Check out this compilation from Alex Trobough on Spirit of the Games winner, Noah Ohlsen.
  • Brian Friend programmed a modified Sandbag Ladder inspired by the 2022 CrossFit Games.
  • We’re not sure what to call this, but it’s some type of gnarly overhead squat at 190 pound/86kg. #crossfittings
10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/7: KJ Classic (Longmont, CO)
10/7: Babes with Barbells (Huntington, WV)
10/7: 2023 KJ Classic (Longmont, CO)
10/7: FitoberFest (Prairie Village, KS)
10/7: Pitness At The Mill (Canton, GA)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Crash Crucible (Spartanburg, SC)
10/14: 8th Annual Kilo CrushFest Competition (Hampton, VA)
10/14: Oscar Mike Challenge (Lakeville, MN)
10/14: Triple Threat Terror 2023 (Forney, TX)
10/14: Oscar Mike Challenge (Lakeville, MN)
10/14: T-Town Throwdown (Toledo, OH)
10/14: Babes and Barbells (Asbury Park, NJ)
10/14: Scream & Clean III (Danbury, CT)
10/14: Girls Gone Rx Canada: Belleville (Bellevile, Canada)
10/14: Best Babes West Fargo (West Fargo, ND)
10/14: Best Babes Columbus GA (Columbus, GA)
10/14: Best Babes Illinois (Byron, IL)
10/14: Best Babes Massachusetts (Beverly, MA)
10/14: Girls Gone Rx Sedalia (Sedalia, MO)
10/14: Girls Gone Rx DC (Alexandria, VA)
10/14: Girls Gone Rx Mesa (Mesa, AZ)
10/14 - 10/15: The Vanguard (Lakeland, FL)
10/14: Strength and Speed (Feasterville, PA)
10/14 - 10/15: 059 Classic (Modena, Italy)
10/15: Kares CrossFit October Showdown (Georgetown, Guyana)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: 401 Fall Throwdown (Smithfield, RI)
10/21: Barbells For Bullies: Portland (Hillsboro, OR)
10/21: Festivus Games – Pairs (Savannah, GA)
10/27 - 10/29: Oslo Throwdown (Oslo, Norway)
10/27 - 10/28: Star City Fittest (Roanoke, VA)
10/28 - 10/29: The Ghostly Games (Fayetteville, GA)
10/28: Wodtoberfest (Owosso, MI)
10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/3 - 11/4: Florida Grid League Championship (Orlando, FL)
11/4 - 11/5: Hold Fast Competition Individual (Gerenzano, Italy)
11/4 - 11/5: Oz Fest (Junction City, KS)
11/4: Barbell Babes Lorton (Lorton, VA)
11/4: Witch City Throwdown (Salem, MA)
11/4: Sunshine SmackDown (Bedford Hills, NY)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
11/10 - 11/11: Desert City Classic (Tempe, AZ)
11/11: War of the Masters (Elkton, MD)
11/11 - 11/12: 24 Heroes Challenge (Fayetteville, NC)
11/11: Clearwater Beach Brawl (Clearwater, FL)
11/11: The Meadowlands Classic (Carlstadt, NJ)
11/11: Barbell Massacre 8 (Dahlonega, GA)
11/11: Freakin’ Gauntlet (Pembroke Pines, FL)
11/11: War of the Masters (Elkton, MD)
11/18: Best Babes Dallas (Dallas, TX)
11/18: Best Babes Philly (Philadelphia, PA)
11/18: Best Babes Iowa (Mason City, IA)
11/18: Girls Gone Rx Salt Lake City (West Haven, UT)
11/18: Teams Of The Midway: 2 Person Teams (Cary, IL)
11/18: Friendsgiving (Ambler, PA)
11/18: Turkey Bash (Chatham, IL)
12/2: Babes & Beasts WINTER GAMES 2023 (Port St. Lucie, FL)
12/2 - 12/3: Reindeer Rumble (Ocala, FL)
12/2: Battle at Bion (Tucson, AZ)

See all upcoming events

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