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CrossFit HQ Encourages Affiliates to WOD with the Games

Morning Chalk Up

September 16

Healthy Steps Nutrition

Good morning and welcome to the Morning Chalk Up. There’s not much sand left in the hour glass, the 2020 CrossFit Games start in two days. Today Tommy Marquez sets his sights on which top male athletes to watch, given the programming hints that Castro dropped on Instagram. Patrick Clark profiles American individual rookie,Tyler Christopel, as he heads into his first Games. And, the online stage of the Games creates a unique opportunity for affiliates to program scaled versions of the WODs for their communities, Emily Beers has more.

  • Also, don’t miss Wykie Etsebeth’s interview with Games athlete and the youngest athlete in the field this week, Haley Adams.

We thrive on the quote suggestions, story tips and PRs, so keep them rolling in at [email protected].

Last Call — Predict which athletes will finish in the top 5 in the order they will finish and you could win a $1000 Reebok gift card, signed Nanos, and a whole lot more. Pick your five. (Deadline to submit your picks is 11:59 PM PT tonight.)



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“Hope for the best, plan for the worst.” – Jack Reacher


2020 CrossFit Games Updates


The clock is ticking, and we are down to the last two days before stage one of the 2020 CrossFit Games begins.  

The Morning Chalk Up team will be providing in-depth coverage, access to scores, interviews and content throughout the competition.

Premiering today at 12:00 PM PT on YouTube, Tommy’s #1 women’s pick to earn a top 5 Games spot.

ICYMI: Haley Adams and Niki Brazier unboxed Haley’s Games kit and revealed the Reebok gear that the top 60 athletes received this week.

Dave Castro posted a look at the events he’s programmed for stage one of the CrossFit Games on Instagram. The M, W, G may refer to additional scored events (metabolic conditioning, weightlifting, gymnastics) completed in conjunction with the variation of the girl workout immediately preceding it.

Want to follow your favorite Games athletes? Here’s a complete list of links to all of their Instagram profiles. 

Quick Reminders:

  • Here’s the full roster and a handy chart to help clarify the new Games format.
  • There will be live updates, leaderboard analysis and event results streamed on the CrossFit Games website at the following times:
    • Thursday, Sept. 17 — 3:30 PM PST (pre-event coverage)
    • Friday, Sept. 18 — 12:00 PM PST
    • Friday, Sept. 18 — 6:00 PM PST
    • Saturday, Sept. 19 — 12:00 PM PST
    • Saturday, Sept. 19 — 3:00 PM PST
  • Athletes will compete inside specified time slots throughout the two days starting Friday morning in Sydney (Thursday afternoon Pacific Time). They will only be able to complete each workout once in their time slot.

Play “Guessing Games,” our CrossFit Games fantasy game. Select the top 5 athletes in the order you believe will finish the 2020 CrossFit Games stage 1 and you could win a HEAVY prize purse from Reebok, O2, Assault Fitness, JUNK and Macrostax.


Gym Owners Increase Your Hybrid (Nutrition + Fitness) Memberships

Healthy Steps Nutrition
Gym Owners Increase Your Hybrid (Nutrition + Fitness) Memberships

Gym owners know their clients need to dial in their nutrition to see great results. The problem is most gym owners skip over the nutrition conversation.

We know the best way for clients to see results and the best way to grow a nutrition program is to focus on nutrition and fitness from day one!

In this free webinar, Nicole Aucoin discusses three proven strategies for increasing memberships for nutrition and fitness.

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Hopper Hopes: The Men’s Wheelhouse

  Hopper Hopes: The Men's Wheelhouse  

The men’s field for the 2020 Games has a herculean task in front of them over the next five weeks — dethroning Mat Fraser on his warpath towards a record fifth consecutive CrossFIt Games title.

Yesterday we broke down a collection of things the top contenders in the women’s field would like to see pulled out of the programming hopper, and if you’re a male Games athletes not named Mat Fraser — because let’s be honest, at this point what hasn’t Fraser excelled at during his run at the top — there’s elements of your skill set that you wouldn’t mind seeing make the cut for the online round of the CrossFit Games.


Tyler Christophel: Transitioning From Team to Individual Games Athlete

  Tyler Christophel: Transitioning From Team to Individual Games Athlete  

Over the last two seasons the names of the athletes that qualify for the CrossFit Games through the Open are often very familiar. Looking at this year’s leaderboard, there are some unfamiliar names but one name sticks out in the top-ten of the men’s final Open leaderboard. Tyler Christophel is not exactly a household name outside of Nixa, Missouri where the 30-year-old coaches and manages Lift Gym but he has competed along the best for the past two years as a team athlete. Now he has his sights set on making his name known as an individual as he prepares for the Games on September 18-19

Remind me: Christophel joins Luke Schafer, Griffin Roelle and Jay Crouch as athletes who will compete as individuals at the Games for the first time after previously participating on a team. He was a member of the CrossFit 417 team that qualified at the Games in Madison in both 2017 and 2018. At the 2018 Games the team recorded their highest finish, placing fifth.

During the 2019 season, Christophel competed in four Sanctionals, three with 417 as they attempted to earn a Games invite to the 2019 Games. At the Mid-Atlantic CrossFit Challenge, Christophel competed in his first competition as an individual. He tied for sixth place in a field that included Games veterans.

In the Open, he has improved his placing each of the last three years. In 2018 he placed 57th followed by 36th in 2019. This year he finished ninth in the world.


CrossFit HQ Encourages Affiliates to WOD with the Games

  CrossFit HQ Encourages Affiliates to WOD with the Games  

While it’s fairly commonplace for CrossFit enthusiasts to attempt CrossFit Games events to see how they stack up against the best in the world, it’s not usually possible to do the entire CrossFit Games weekend at your home gym.

  • The more insane among us probably attempted the half marathon row in 2013, or maybe even the marathon row in 2018, but it’s hard to mimic events like the obstacle course at Camp Pendleton military base circa 2012, the ocean swim in waves big enough to surf at Hermosa Beach, CA in 2014, or the 2017 cyclocross course in Madison, WI.

This year, however, if you have the fitness level, it’s entirely possible to test yourself against the best CrossFit athletes in the world at this weekend’s unprecedented online CrossFit Games.

One big thing: CrossFit HQ is encouraging the community to participate from home.

  • “WOD along with the Games,” they suggested in their September 9 Affiliate Update.
  • The Update also announced they will be releasing “scaling guidance and lesson plans” for affiliates who want to “replicate the events” in their home communities.

CrossFit Games Update: Catching Up with Haley Adams

  CrossFit Games Update: Catching Up with Haley Adams  



The Two Most Common Deadlift Mistakes

The deadlift seems pretty simple on paper, pick the bar up and put it back down, but there are many nuances. Two of the most common faults are not pushing your hips back and not engaging your lats to keep the bar close to your body. This quick article provides great exercises and drills to correct those mistakes and make you a better lifter.

  Morning Chalk Up  



Targeted Wrist Support

The new Element 26 IsoWraps are designed to reduce pain and overuse injuries without limiting range of motion during your Olympic lifts with targeted wrist support. Get 15% off and start supporting your wrists the right way.

  Morning Chalk Up  


How to Take an Ice Bath for Recovery

This looks very unpleasant. But proponents of ice baths and cryotherapy say that the benefits for recovery and to combat inflammation are unparalleled. In this video learn how to end and exit the tub correctly, how to prepare mentally and how to endure the cold water.

  Morning Chalk Up  


Healthy Birthday Cake Bread

You read that right — Healthy. Birthday. Cake. Bread. It doesn’t seem like this could be a thing, but it is, and it’s actually really good! Made with oat and almond flour to keep it gluten free, the batter can be mixed in one bowl and is perfect for celebrations of any time you’re feeling festive.



There were no complete responses to Monday’s trivia quesion – which athletes have been on an Individual and Team Games podium. The correct answer was Tommy Hackenbruck, Kyle Kasperbauer, Rich Froning, Camille LeBlanc-Bazinet, and Jamie Simmonds (Greene).

  • Today’s question: Which athletes on the 2020 CrossFit Games roster have three or more worldwide Open finishes in the Top 5?

Submit your answer.





TCB 4 ALL Competition – Brazil

The TCB is the oldest and largest Brazilian fitness competition. It began in 2010 when a small competition set up by a few friends at CrossFit Brasil took off to become the most important fitness event in the country. This year there were 2,096 athletes registered for the first stage of the event comprised of six in-person qualifiers in different locations. 

Once COVID-19 restrictions came into play, TCB organizers postponed the in-person event until 2021 and replaced it with the “TCB 4 ALL,” an online competition. Here are the details:

  • It’s a four-week (CrossFit Open-style) online competition taking place from September 10 through October 5. The weights will be light and the workouts will require only minimal equipment.
  • The goal is to motivate people to get back to training and challenge themselves.
  • The top ten elite male and female, and the top 5 masters, teens and teams will receive an invitation to compete in person at the end of the year for the title of “TCB 2020 Champion” and more than $8,500 dollars in prizes.  
  • The finals will be broadcast through the TVN Sports Network and on the TCB YouTube Channel, the dates are not yet determined due to COVID restrictions, but will take place sometime between November 6 and December 11. 
  • At this moment there are already more than 850 athletes registered.
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9/18 – 9/20: The Central Regional (Bettendorf, IA)
9/19: Country Tuff Competition (Richfield, UT)
9/19 – 9/20: Anti-Racism 100 Miler (Chicago, IL)
9/23 – 10/7: The Greatness OnLine (Guatemala City, Guatemala)
9/26 – 9/27: Pensacola Beach Brawl (Pensacola, FL)
9/26: Big Impact Games (Kimberly, WI)
9/26: Jurassic Throwdown 2020 (Bonaire, GA)
9/26: Warrior Affiliate League Three Amigos (Chino, CA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/3: Iron Anchor Throwdown (Batavia, OH)
10/6 – 10/11: Virtual Shoofly Lift Off (Fuquay-Varina, NC)
10/9 – 10/10: Crash Crucible (Spartanburg, SC)
10/17: The Sacred Pine Throwdown (Ladson, SC)
10/28 – 11/10: The Fittest Experience Online Qualifier (Austin, TX)
11/7 – 11/8: The Bay Games [Unstoppable (online) Edition] (Jervis Bay, Australia)
11/7: Turkey Throwdown (6th Annual) (Limestone, TN)

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