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Do you need a beaded rope for crossovers?

Morning Chalk Up

April 19   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Meet coach Fran Gutierrez
  • Joey Adduci tests out a beaded jump rope for crossovers
  • German athlete Moritz Fiebig on his approach to the 2023 Games season

Hey! The Morning Chalk Up is hiring a new contract writer to cover the CrossFit Games season and elite athletes. Apply now!

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“If something stands between you and your success, move it. Never be denied.” - Dwayne “The Rock” Johnson

  Finding Your Best: Meet Coach Fran Gutierrez  

Finding Your Best: Meet Coach Fran Gutierrez

Phil Jackson used to say “The most we can hope for is to create the best possible conditions for success, then let go of the outcome.” He was talking about coaching.

If you don’t know Jackson, that’s ok. Even without having heard him, Fran Gutierrez had the same perspective when he decided he wanted to coach not just top athletes in CrossFit, but people who’ll overcome anything by having a strong mind and a powerful spirit.

Gutierrez’s training camp, “Busca Lo Mejor” which translates to “Find Your Best” is the third most successful camp in South America, only surpassed by Juan Coronel (coach of Simona Quintana and Santiago Comba, to name a few) and BSB Strong, who coached Brazilian wonder Gui Malheiros. BLM’s methodology has led 8 athletes to compete at the CrossFit Games, every year since 2017–except for 2020, which was held during COVID restrictions.

Starting From the Ground

You know those stories of underdogs that make us cry in the movies? Well, they’re real and closer than you think. Francisco Gutierrez, Venezuelan by birth, started coaching CrossFit as a means to make his Martial Arts athletes stronger and faster. He learned about weightlifting and how to improve strength, speed, and agility. He read about CrossFit’s 10 physical abilities and realized that it was something he needed to pass on to the people around him.

  • “I fell in love with the methodology,” he explains. “I read main site content  and listened to Glassman. His vision of CrossFit as a pathway to health, fitness, and performance made an impact on me, and that’s when I decided I wanted to be that kind of coach.”

By 2016, Fran had made the tough decision to leave Venezuela by himself, while his family stayed behind.

The constantly declining economy and severe political issues in the country made him one more of the 7 million Venezuelans that now live as refugees in other countries, mostly in Latin America.

He landed in Medellín, Colombia, and started working as an Uber driver in order to bring some food to the table.

  • “I used to sleep on the floor and work until 3 or 4 in the morning. I loaned a car and worked every day, with no rest. I still wanted to become a coach to the best athletes in the sport of CrossFit and bring my family home, so I kept that motivation in mind.”

He then approached the owners of Hakuna CrossFit, a Colombian affiliate, and asked for a part-time job as a coach. He would work the morning classes, starting at 5 am, just an hour after his last drive.

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2023 USA Functional Fitness Masters Qualifier is going on now. Athletes who qualify will represent the United States at the International Functional Fitness Federation (iF3) Masters World Championships in Vancouver, British Columbia this fall. Learn more.

🏋️‍♀️ 🏋️‍♀️ Icelandic CrossFitter/Olympic Lifter/Games Athlete Thuri Helgadottir competed at the 2023 European Weightlifting Championships and in less than two months with be competing at the European CrossFit Games Semifinal in Berlin.

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🚴‍♀️ 🏃‍♀️ 🚣‍♀️ A new study out of the University of Alabama at Birmingham shows that higher cardiorespiratory fitness earlier in life decreases the risk of cardiovascular-related illness later.

  Do You Need A Different Jump Rope for Crossovers?  


Do You Need A Different Jump Rope for Crossovers?

The controversial double under crossover was introduced at the 2022 NOBULL CrossFit Games, but would later be modified to a single under variation for the 2023 Quarterfinals.

The shift away from only testing double unders as a jump rope skill has made waves in the CrossFit space, but it shouldn’t be surprising if we look back at some of the signs.

CrossFit shifted away from a centralized model and focused the majority of its resources on CrossFit Health in 2019, replacing their speciality education department with a Preferred Course system.

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  Moritz Fiebig: Proving that “A German Kid from Hamburg” Can Hang with the Best in the World  

Moritz Fiebig: Proving that “A German Kid from Hamburg” Can Hang with the Best in the World

One year ago, German athlete Moritz Fiebig was doing his own programming and coaching himself to prepare for Semifinals.

Knowing he could use some guidance, he reached out to John Singleton, the founder of The Progrm, asking for help. Singleton answered the call and told Fiebig to come train with the crew in Mallorca, Spain.

It paid off: A few short weeks later, Fiebig qualified for his first CrossFit Games.

Fiebig placed 36th in his rookie season in Madison, WI last summer and has been rising through the ranks since, including winning the German Throwdown, placing second overall at the Dubai Fitness Championships, and most recently finishing 26th worldwide in Quarterfinals.

Most impressive of all might just be that 27-year-old Fiebig has become the force he has all the while continuing to own and operate two gyms in Germany, CrossFit Sankt Pauli and Sankt Pauli Athletik, both in Hamburg.

Needless to say, Fiebig has his heart set on returning to Madison this summer and on improving upon his rookie finish, his ultimate goal being to finish in the top 15. And he’s committed to doing anything that is required to get there.

  • “It doesn’t matter where I am, I am always thinking about my goal to go to the Games,” Fiebig said.

The Progrm Difference: For the last year, Fiebig has been splitting his time between Hamburg—where between training and gym ownership, he puts in 11 hour days at the gym—and Mallorca, Spain. He credits the time he spends in Mallorca for helping him be where he is today.

Prior to working with Singleton and The Progrm, Fiebig said his training lacked structure and balance and led him to, not only train and work, but also compete too much.

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Four Tips To Improve Your Inner Dialogue

Self-talk has a huge impact on our lives. Is that little voice in your head a positive one, or a negative one?




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These Sled Substitutes

No sled? No problem! Use these substitutes to get just as good of a workout, without having to buy a new toy for the gym.



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Your Toes-to-Bar

Brent Fikowski put together six drills to help you improve your toes-to-bar! What a guy. Learn from the professor and crush your toes-to-bar.


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

  • 🎂 Happy birthday, Baylee Rayl.
  • Congratulations to Jim who got his first muscle-up (rings and strict, no less) during the CrossFit Level 1 Certificate Course hosted at Polsky Strength and Conditioning in Kitchener, Ontario this past weekend.
  • 💨 Congratulations to 33-year-old Hellen Obiri from Kenya on winning the 2023 Boston Marathon Women’s Pro division with her time of 2:21:38.
    • The tenth fastest time in history, Obiri averaged a 5:24 pace per mile (3:22 per km).
  • Two 60+ members from the Legends class at S3E CrossFit in Richmond, VA took on “Helen” for their Tuesday WOD. #infinitelyscalable
  • 😳 We know Gui Malheiros is fast, now you know he can jump too.
  • Congratulations to Terrence Keys and Amare from Core City CrossFit Kids in Detroit, MI on competing in the Rookie Rumble 2023.
    • Coach Helen Taylor: “Amare absolutely crushed it yesterday! He worked so hard, never gave up and had a great time!! He asked me if he can come back tomorrow and do another one.”
3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)

See all upcoming events

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