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Down Under Championship Workouts Released

Morning Chalk Up

November 22   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • CompTrain releases fully redesigned app
  • Which fitness tracker is best for you?
  • The Down Under Championship releases workouts for December event

Don’t forget to hit us up with story tips, highlights, quotes of the day and more.

‘Tis the season to check out Morning Chalk Up’s Black Friday | Cyber Monday Buyers Guide.

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“Those who are not grateful soon begin to complain of everything.” - Thomas Merton

  CompTrain Releases New App, Aims to Deliver Most “Well-Balanced Program”  

CompTrain Releases New App, Aims to Deliver Most “Well-Balanced Program”

CompTrain has just released the third iteration of its training app aimed to “create the most well-balanced program that can possibly be available,” explained CompTrain and CrossFit New England owner Ben Bergeron.

Remind me: CompTrain, best known for its programming for elite CrossFit athletes, started out as a free blog Bergeron offered online.

  • As it gained traction, he turned it into a business and offered CompTrain programming on SugarWOD before building their own app in 2019.
  • Shortly after that came CompTrain 2.0, which was a major update from the first version, and now they have released the third iteration, which is a “completely new rebuild,” said CompTrain head coach and 10-time CrossFit Games athlete Cole Sager.

The details: The biggest difference with the new app is that it also includes a programming track for really fit people who aren’t interested in competitive CrossFit.

  • “Our apps in the past–versions one and two–have been training focused on competitive CrossFit athletes. (This app) has a different track for people who aren’t necessarily interested in the CrossFit competitive sport, but want to get really really fit,” Bergeron said.

That being said, the new GPP programming track is more of a “GPP elevated” or “elite physical preparedness (EPP),” Bergeron explained.

  • “It’s not a program for, get off the carbs, get off the couch. (It’s for) people who want to work out really hard.”

Athletes using the app who follow this EPP track will receive their programming from Bergeron, while competitive CrossFit athletes will get theirs from Sager.

On top of receiving daily training sessions complete with coaches’ notes from either Bergeron or Sager, the app also provides warm-ups, daily mindset videos, training session strategies, an explanation of the intended stimulus, and equipment substitution options.

Further, the new app allows for “far more function and features and communication and community…so we can better communicate, serve and connect with the people,” Sager said.

This includes message boards and a leaderboard, information about nutrition and recovery, video-based coaching content, as well as a map for users to find various CompTrain gyms around the world.

Further, there’s a personal records page that provides the athlete, not only their PR numbers but also their percentile ranking in their age group on each movement, which allows them to identify their strengths and weaknesses.

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🚨 🚨 New Competition Format: The Filthy 150, in partnership with The Progrm announced a new competition format coming January 26-27, 2024. Individuals and Teams of Three will compete in the DKIT Sport Facility in Ireland. Get a first look at the “Back-to-Back” workout structure now.

🎟️ 🎟️ Spectator tickets for the Dubai Fitness Championship are now available.

🎙️ 🎙️ The Weekly Buzz: Check out our news brief collab between the Morning Chalk Up and Kettlebells and Cocktails and get caught up on some of the top community, affiliate, and sport stories of the week.

  • On this week’s episode: Joe and Niki discuss some news and updates to December and January’s off-season competitions, the Morning Chalk Up’s acquisition by BarBend and Pillar4 Media, a Master-only affiliate and more.

ICYMI: Was 2023 the best year ever for Canadian CrossFitters?

  Which Watch?: This Holiday Season’s Guide to Fitness Trackers for the Fitness Fiends in Your Life  


Which Watch?: This Holiday Season’s Guide to Fitness Trackers for the Fitness Fiends in Your Life

As we head into the biggest shopping and gifting season of the year, fitness trackers are often at the top of the wishlist for CrossFit athletes.

One big thing: In the last 10 years, the smart and fitness-watch market has exploded and the industry that started with clip-on pedometers now offers features that allow you to intricately track nearly every data point that composite your health and fitness markers.

  • But with such a saturated market, it can be difficult to discern which watch is the best option for you or your loved one.
  • Today, we’ll take you through all the different watches we’ve tried, reviewed, and researched to give you the best options for you or your loved one’s lifestyles.
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  Down Under Championship Workouts Released  

Down Under Championship Workouts Released

Excitement for the Down Under Championship in Wollongong, Australia, December 1-3, is heating up now that the workouts have been released across all divisions.

Both Elite Individuals and Teams will have the opportunity to test their fitness in seven workouts. The Masters, Futures and Intermediate Team divisions will have six workouts, and the Adaptive athletes will have five workouts to showcase their fitness.

Here are the Elite Individual workouts:

Elite Individual Event 1: Get to the Point

For Time:

15 Bar Muscle-ups
20 Chest-to-Bar Pull-ups
1km Beach Run
25 Deadball Cleans
1km Beach Run
20 Chest-to-Bar Pull-ups
15 Bar Muscle-ups
25-Minute Time Cap

Elite Individual Event 2: On Ya Bike

For Time:

27 Burpee Box Jump Overs


21-15-9-7-5 reps of:
C2 Bike Calories


12-Minute Time Cap

Men: 24 inches, 220 pounds (100kg)
Women: 20 inches | 155 pounds (70kg)

Elite Individual Event 3: Full Send

AMRAP in 5 Minutes of:

40/30 Calorie Ski Erg
6 Rope Climbs
Max Overhead Squats in the Remaining Time
Men: 220 pounds (100kg)
Women: 155 pounds (70kg)

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The 10s + 10s Snatch Deadlift

Take ten seconds to get from the floor up to the power position, then ten seconds to get back down to the floor with control. Try three sets of one, at 70%-100% of your one rep max snatch, making sure to hit all the same positions that you would in the snatch, instead of just a wide-grip deadlift.


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

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)
3/23: CFL Teen Take Over (Lorton, VA)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
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 South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Tampa (Tampa, Florida)
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 Wyoming (Cheyene, Wyoming)
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: First EVER Adaptive Festivus Games Competition (Waterford, United States)
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)

See all upcoming events

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