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CrossFit Overhauls the Specialty Courses

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“It’ll destroy you if you try to make it mean anything to anyone but yourself.” — Henry Rollins

CrossFit Inc. Overhauls Specialty Course System


More change is coming to the CrossFit world, and this time it’s hitting the training department. CrossFit Inc. announced sweeping changes to the Specialty Course system today, in what is the biggest change on the training side of the house in 2019.

Starting July 1st, CrossFit, Inc. will be handing specialty courses over to Subject Matter Experts (SMEs) as CrossFit Preferred Courses. Specialty courses like CrossFit Gymnastics, CrossFit Weightlifting, and CrossFit Jump Rope will no longer retain the CrossFit-branded moniker, and the execution (i.e. writing course material, staffing, and logistics) will now rest in the hands of the SMEs.

“As CrossFit has grown into a worldwide fitness and health community with millions of adherents, CrossFit, Inc. now looks to broadly expand the scope and reach of CrossFit-endorsed professional development courses. To this end, CrossFit will begin offering CrossFit Preferred Courses,” the CrossFit Training Team wrote in an email.

The move away from CrossFit, Inc. managing every aspect of specialty courses also allows more subject matter experts to become licensed instructors in their field.

Rather than be official CrossFit Specialty courses, they will have the chance to opt in to becoming a CrossFit Preferred course which, once attained, the status would be licensed through an annual fee of $5,000.

Continue reading…

Test your Luck with the CrossFit Filthy 150 Lottery


It’s not everyday you get a legit chance to step on the floor of a sanctioned event to compete with your friends. Imagine if instead of showing up just to watch some of your favorite athletes, you’d get to throwdown as well.

For reals?

Yup, now anyone will have the opportunity to compete to start the 2020 Sanctionals season as the CrossFit Filthy 150’s annual lottery for the teams-of-4 division opened today for anyone interested. Entering the lottery is completely free and everyone gets a fair chance.

What’s the catch?

There is none. If you’re one of the lucky teams drawn then you are in like Flynn to the finals in November. Teams consist of two men and two women and will compete for the top prize of a VIP trip to Wodapalooza in Miami, along with automatic entry into the elite team division of the CrossFit Filthy 150 for the following season.

But I don’t have muscle ups…

Don’t worry about it. The division is open to athletes of all skill levels. Similar to the Open, every workout programmed will have an Rx and Scaled version. You pick which version is the best for your team to maximize your place on the leaderboard. Once competition wraps on Saturday, November 23rd, you and your team can relax and watch the Elite Divisions compete the rest of the weekend for a spot at the CrossFit Games. Plus it’s in Ireland, so you know there will be a party.

I’m sold, what’s next?

Grab three friends and your four-leafed clover, and head over to the Filthy 150 website or Instagram to officially enter the lottery. The Morning Chalk Up will be in Dublin for the event, so hopefully you can join us.

Things To…


WATCH: Forging Greatness Episode 3 with Jacob Heppner

In this episode of Forging Greatness, Hunter McIntyre joins CrossFit Games athlete Jacob Heppner on his home turf in Kansas to help uncover what he still needs to work on before he uses that Wildcard in Madison. Hunter’s just as hungry to train hard and show up ready to compete alongside the best at the 2019 CrossFit Games.



HEAR: Eating for Sport, Body Composition, or Longevity

Dr. Andy Galpin has nutrition down to a literal science. He joins the Brute Strength podcast for the second time to share his tips for mastering the basics of nutrition and the benefits of “batching” to stay on track with your goals abd optimize nutrition for your health and performance.



TRY: The Most Powerful Antioxidant Out There

Everyone has heard of antioxidants, but have you heard of Astaxanthin? At ten times as strong as beta-carotene and lutein, it’s one of the most powerful antioxidants out there. It’s found in certain types of algae and seafood, including wild salmon, krill, shrimp and lobster or through supplementation.



EAT: Cantaloupe with Sugar Snap Peas and Ricotta

Salty and sweet, crunchy and juicy, this throw-it-together summer side has it all. It’s also one of the only instances where you want a slightly underripe cantaloupe: the firmer flesh means it will be easier to slice into ribbons for this salad that presents just as well as it tastes.



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

Chalk Up Community

  • OUTWOD PAIRS FOR MERCH — OUTWOD has paired with Chestee and FLEO for a limited edition of apparel to celebrate Pride Month. 
  • FNX RETREAT — Cole and Genasee Sager will be at the FNX Retreat in Park City, UT August 29 – September 1. There will be fitness, boats, paddle boards, food, drinks, lectures, shooting range, and lots of memories to be made. 

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

Congratulations to Quiana Welch on the birth of her son, Langston Archer • Congratulations to Alexa Georgoulis on the birth of her daughter, Eliana
• Evann Alexandra Scibek gets a 200 pound clean and jerk • Happy sixth anniversary Jenn and Sam DancerMaddy Espinoza snatches
175 pounds and clean and jerks 220 pounds for two PRs • Vincent Lipsey does a snatch complex at 225 poundsJamie Hagiya power snatches 195 pounds.

…and if you look up “Good Sportsmanship” in the dictionary, you’ll see this video. 

Adaptive Athlete Logan Aldridge on Rope Climbs and Life — Logan Aldridge posted a “Rope Climb Challenge” to Instagram this weekend with a larger message about perspective. 

— “Life is a lot like rope climbs. Some days are better than others. This first video is from two years ago. The other video is from yesterday and I’m unable to get the foot hold. It’s not always success and PR’s in the gym, nor in life. The goal is always to get to the top, in rope climbs and in life. The rope you come across may be different; some will be skinny, some fat, some frayed, some slick, some short and some long. But no matter what, we face the challenge and we continue onward and upward.”

Freddy Camacho Flashes Back to Chyna Cho’s First Games — On Friday, Freddy Camacho posted a flashback Friday to wife Chyna Cho‘s first time qualifying for the CrossFit Games.

— “I’ve posted this before. This was quite a memorable moment in our lives. After qualifying for the CrossFit Games in 2010, Chyna Cho went through three more heartbreaking seasons of just missing the cut to go back. She kept on grinding. It wasn’t until 2014 that she finally punched her ticket. It was a moment I will never forget. Not ashamed that I was crying like a baby in this pic. Over the next few years, she made me shed tears of happiness many more times. This year is different. There was no Regionals. Chyna is now a member of CrossFit Mayhem Freedom. She’s on her way to her 7th appearance at the CrossFit Games. I’m just as proud of her and excited as I was in this pic. Can’t wait for the Games to go down in August!”

CrossFit Wins in Brazil — In May, CrossFit filed two court actions against local Brazilian gyms that have been using the CrossFit trademark without authorization. “CrossFit, Inc. immediately requested that the Brazilian courts issue an injunction — an official order of the court prohibiting an individual or business entity from specific action prior to a final ruling in the lawsuit — in both cases. Both courts granted CrossFit, Inc.’s requests and awarded us preliminary injunctions against the infringers.”



“Plant, Bloom, Test,” by Danial Hooper, Morning Chalk Up 

I played college football. Honestly, I wasn’t particularly good as a player or teammate. I was more focused on being a star rather than diving into the work. Arrogance stained my career.

Sadly, this also sums up my CrossFit experience. If I can’t be good at it, then I don’t want to do it. That means I’ll lift heavy loads, but not for long. I’ll sprint, but move slowly during distances.

I’m too grown to be the same brand of arrogant, but I never broke through the stubbornness. Nine years in the box and I’m still a knucklehead. I’ve signed up for the Open a handful of years, but never logged all the workouts. “If I’m not going to the Games, why try?”

I barely worked out in 2017 and 2018. My excuse was my family. They needed time and I chose them over fitness. Marriage and kids deserve my attention, not my health. Soon, I ballooned in weight and lost strength. By the end of 2019, I couldn’t stand to look in the mirror. Depression, anxiety, and all sorts of insecurities crop up. And um, those aren’t good for your marriage or parenting.

In early 2019, I finally took a giant step back and asked, “Why did I do this to myself?”

And then, “Where the heck do I go from here?”

This is usually when you see a before and after picture, but I’m not doing all that. Part of the reason I ended up in that old position was that I worried more about how I looked instead of who I was.



6/14: 2019 Summer Splashdown (Tuscon, AZ)

6/14: 30 Minute Rowing Challenge (Greenville, SC)

6/14 – 6/15: CanEast Games (Hamilton, ON)

6/15: Best of the Midwest Team Series (Greenwood, IN)

6/15: AZFITCOM (Phoenix, AZ)

6/15: Rep Your Box 8 (Jacksonville, FL)

6/15: Rookie Rumble at CrossFit Mercenary (Owings Mill, MD)

6/15: SweetTatas (Newtown,CT)

6/15 – FireTeam 4 Challenge and Fundraiser (Wheaton, IL)

6/15: Gameday (Rochester, MN)

6/15: Summer Slam 2019 (Staten Island, NY)

6/15: The East Coast Gambit (Brooklyn, NY)

6/15: WOD for Wishes (New Brunswick, Canada)

6/15: Garage Gym Throwdown (Austin, TX)

6/15: Cooler By The Lake Clash (Milwaukee, WI)

6/15: Wags & Weightlifting (Atlanta, GA)

6/15: Summer Series II (Greenville, SC)

6/15: OUTWOD (Arlington, MA)

6/15: The NCR Classic (Ottawa, ON)

6/15 – 6/16: 2019 Tribal Clash (Huntington Beach, CA)

6/16: Three Fathers RCMP Memorial Challenge (Bedford, NS)

6/21 – 6/23: The Bacon Beatdown (Daytona Beach, FL)

6/21 – 6/23: The MiHi Games (Glendale, CO)

6/22: The Brethren Throwdown (Morgan Hill, CA)

6/22: Strength in Our Streets (Indianapolis, IN)

6/22 – 6/23: Clash on the Concrete (Miamisburg, OH)

6/22: Femme Royale (Fort Atkinson, WI)

6/22: OUTWOD (Winter Garden, FL)

6/22: Flower City Throwdown – Men’s Division (Rochester, NY)

6/22: Barbells and Beer at CrossFit Electric City (Anderson, SC)

6/22: 2019 Midsummer Melee (Houston, TX)

6/22: Girls of Summer Competition (Katy, TX)

6/22: Asbury Park Games (Asbury, NJ)

6/22: New Wods on the Block (Lubbock, TX)

6/22: Trained to Go Summer Series 2019 (Raliegh, NC)

6/22: Fifth Annual Box Crawl (Torrance, CA)

6/22: Barbells For Bullies Detroit (Farmington Hills, MI)

6/22: Barbells For Bullies Raleigh (Wake Forest, NC)

6/22: Big Orange Brawl (Knoxville, TN)

6/22: Gut Check at Unfinished Athletics (Pottstown, PA)

6/22: OUTWOD (Sunnyside, NY)

6/22: The Rookie Rumble at CrossFit PowerHour (Lebanon, NJ)

6/23: Third annual Bro Royale (Fort Atkinson, WI)

6/28: Boomtown Summer Throwdown (Burkburnett, TX)

6/28 – 6/29: The NorCal Classic (West Sacramento, CA)

6/28 – 6/30: CrossFit French Throwdown (Yvelines, France)

6/29: Master’s Of The Midway: Team Edition (Lake In the Hills, IL)

6/29: Girls Just Want to Have Fun (Raeford, NC)

6/29: 2019 Chattanooga Classic (Chattanooga, TN)

6/29: Partner Throwdown Part Deux (Apple Valley, MN)

6/29: Unicus Athletics Summer Slam 2019 (Denton, TX)

6/29: 2019 Soul Games (Miami, FL)

6/29: The Freedom Games (Greenwood, SC)

7/6: The Guardian Games (Lebanon, OH)

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