Eating for Your DNA

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by Rx Smart Gear, the leading innovator of jump ropes and speed ropes.

John Swanson the owner of the Granite Games called the Rx Drag Rope the “Assault Bike of Jump Ropes”. Click on the link and use discount code “MORNINGCHALKUP” for a 10% discount. Find out for yourself just how tough the Rx Drag Rope really is.

“Remember that person that gave up? Neither does anyone else.” — Miriam Krug

Eating for Your DNA

The Story.

What if your DNA could tell you exactly what you need to eat? Well, it kind of does. GenoPalate, the brainchild of molecular biologist Sharry Zhang, can figure out exactly what you need to eat based on your DNA.



Similar to companies like 23andMe and Ancestry.com, GenoPalate will send you an at home saliva kit. Once you return it, they analyze your DNA and send you dietary recommendations for foods to eat and foods to avoid.

What a life hack.

You get a super colorful report sent to you that includes some general information about DNA and genes, easy-to-read graphics showing recommended levels of consumption of various nutrients, from carbs and protein to individual types of fats to vitamins and minerals, as well as substances like alcohol and gluten.

Next come examples of foods that are especially good for you and why. The report concludes with a larger list of foods your DNA says you should eat more of.

These fall under headings like fruit, vegetables, meat, seafood, legumes, starches and more, about five or six dozen foods in all.

How do they know?



These recommendations are based on 100 known nutrition biomarkers. The gene variants used in GenoPalate’s analyses are also known as “snips”, short for single nucleotide polymorphisms. These are naturally occurring gene mutations resulting from environmental cues, like food consumption patterns, over many generations. The mutations within our genes determine how our bodies interact with different foods.



Whoa, science.



Crazy right? If you’re a gung-ho biohacker you can sign up for their concierge program and receive 1-1 coaching with a registered dietitian and get personalized meal plans.



…Or you can just eat what makes you feel good and call it a day.

Coffee Break Conversations

What to tell your friend who’s always telling you that fitness is only good for the gym…

Not so fast. One day it might help you save a life. On Saturday, during the Ultimate Hawaiian Trail Run, Noah Ohlsen helped evac a critical patient from the summit back down to an ambulance, saving his life in the process. We’ll definitely be getting more for you on that one. 

What to tell your friend who already has way too many t-shirts…

But do they have a Morning Chalk Up tee or tank. Your move. 

Things To…

WATCH: Why a Doctor Treated His Own Illness with CrossFit

In 2001, Dr. Jeff Livingston developed a finger tremor and was eventually diagnosed with Parkinson’s disease, a degenerative nervous-system disorder that affects movement, balance and stability. “CrossFit is my approach to battling Parkinson’s,” said Jeff, who’s regaining movement through fitness. 

HIS OWN WAY.

HEAR: Danica Patrick on Shifting Gears

Former professional race car driver Danica Patrick sits down with Julie Foucher on the Pursuing Health Podcast to discuss how CrossFit impacted her racing career, training for longevity and the importance of personal experimentation

A TRAILBLAZER. 

LEARN: How to Be a Better Cook

Want to become a better cook? Well, friend, the 10×10 is here for you. The idea is simple: ten essential recipes served up over the course of ten weeks via Bon Appetit. Each of the ten lessons is pretty much a free cooking class.

SIGN ME UP. 

EAT: Enchilada Meatballs

Spice things up a bit with these meatballs made in enchilada sauce instead of marinara. You can use green enchilada sauce or red, your choice, but make sure you make a lot because these little suckers are surprisingly addicting. 

WE WERE SURPRISED. 

Today’s edition of the Morning Chalk Up is powered by

Chalk Up Community

• DESPITE THE HURRICANE — The folks over at CrossFit Dwala and VooDoo Weightlifting in Marietta, GA have opened their doors to anyone displaced by Hurricane Maria offering free drop-ins for anyone who needs them. 
• MARCY HEPPNER FUNDRAISER — Marcy Heppner has raised almost $2,400 towards her fundraiser for St. Jude’s. The online auction closes on Tuesday 8 PM (CT) and she has several limited edition items up for auction,
  including limited edition items items like signed Games jerseys from Rich Froning, Jason Khalipa, Noah Ohlsen, Kristi Eramo, Amanda Barnhart and a dozen others.
• WOD WAR AND BE THE MATCH — On September 22 at 8 AM PT, CrossFit AU is hosting their seventh WOD War. This year, the proceeds will benefit Be the Match in honor of Luci Takas, a young woman who beat Severe Aplastic Anemia, a rare and life threatening disease in which bone marrow fails to produce life sustaining stem cells. 
• NOW HIRING — Rock It CrossFit in Fort Worth, TX is looking for a new coach. CrossFit Level 1 Cert minimum, Level 2 preferred, with experience and a genuine empathy for clients. Contact Josh at Rock It CrossFIt if interested. 
• GYM OWNER GROWTH SUMMIT — Hosted by the 321GoProject, the summit takes place online September 26 – 28. Each day of the three day event will include eight speakers with pre-recorded talks and a live component at the end for Q&A to help gym owners take control over the growth of their gyms. 

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

Beaux Dyson gets a 270 pound front squat PR • Martin Tye lifted 500 kgs/ 1102 pounds to become the World’s Strongest Disabled Man and the world record holder in the seated deadlift • Reese gets her first rope climb • Craig Sanders gets a 500 pound deadlift PR • NOBULL is opening a storefront in New York City •
Cleveland High School CrossFit does some max box jumps • Winston the Corgi turned one and he had a birthday party to celebrate.

…and may your Monday in the gym be as fabulous as this girls was. 

The American Open Series 3 Round-Up —

— Morning Chalk Up Ambassador and owner of True Spirit CrossFit, Leslie Allen lifted a competition personal best in the snatch and also in total weight lifted. She also set three new American Records in her age and weight class. She’s headed to the American Masters Championship in November.

— Kathleen Winters (49kg) got a 5kg/11 pound meet PR as a 49kg lifter. She made 5/6 attempts with a meet total of 177 kg/390 pounds. 

— Cortney Batchelor (49 kg) wins gold in the clean and jerk with 101 kg/222 pounds, winning her first overall. Her 77 kg/169 pound snatch also won her first in total with 178 kg/392 pounds combined in the new 49kg category.

— Maddy Espinoza (59kg) earned gold in snatch, gold in clean and jerk, and gold overall. She also set a new Youth American Record in both the snatch and the clean and jerk. Pretty much, she won all the medals. 

— Jessica Lucero (59kg) took gold in snatch and in total with a 92 kg/202 pound lift. But it was Taylor Turner who took gold in the clean and jerk with 113 kg/249 pounds. Camille Leblanc-Bazinet (59kg) finished fourth
overall with a 86kg/189 pound snatch and 110kg/242 pound clean and jerk.

— Mattie Rogers (71kg) narrowly missed sweeping gold. She hit five of six lifts with a 103kg/227 pound snatch and a 130kg/286 pound clean and jerk. 

— CJ Cummings (73kg) takes gold in snatch with a 145kg/319 pounds lift and skipped his third attempt. He also took gold in the clean and jerk as well as gold overall, sweeping his category.

— Jenny Arthur (76kg) went three for three on on her clean and jerks hitting and two for three on her snatch with a combined total of  245kg/540 pounds total, taking gold in both lifts and also in total.

— Sarah Robles (+87kg) set a new American record with a clean and jerk at 162kg/357 pounds, breaking Cheryl Haworth’s record of 161kg/354 pounds set way back in 2005. She went six for six sweeping gold in her category. 

“So I Went Demo Team,” by Jason Carroll

So I was on the demo team.

People, athletes especially, need to stop thinking that the demo team is only for a bunch of back benchers who just aren’t good enough. I don’t think I’d consider athletes like Graham Holmberg, Neal Maddox, Cassidy Mcwherter, Christy Adkins, Matt Chan, Jennifer Smith, or Austin Malleolo back benchers.

I bet you didn’t know that demo team athletes have a combined 56 individual Games appearances. Neither did I until I joined. But first we need to rewind back to the end of May at the West Regionals in Del Mar, CA.

It was literally Monday, the day after I failed to qualify for my second CrossFit Games that I got an email from Dave Castro asking if I wanted to come test some of the Games workouts.

I was local to the area, only about an hour and twenty minute drive, and it seemed like a good opportunity to continue my training for the tests that I’d face next year. So I said “let’s do it”, and a week later I headed down to his secret facility to train.

9/19: Wodapalooza Qualifier (Online)

9/22: Shatter the Stigma III (Boyertown, PA)

9/22: New Kids on the 321 Block 2018 (Topsham, ME)

9/22: Femme Royale at Eagle Wing CrossFit (Orange, CA)

9/22: 2nd Annual CrossFit TUFF Charity Row-A-Thon (Nashua, NH)

9/22: Girls Gone RX Denver (Denver, CO)

9/22: Legends of the WOD (Grapevine, TX)

9/22: Beers and Burpees (Charlotte, NC)

9/22: Burpees 4 Autism at Lucky’s (Roswell, GA)

9/22: Lt. Nathan Flynn Memorial WOD (Columbia, MD)

9/22: Fall Jam (Columbus, OH)

9/23 – 9/23: Field of Teams (Cedar Falls, IA)

9/22 – 9/23:The D-Town Throwdown (Decatur, Illinois)

9/22 – 9/23: The Cascade Classic (Seattle, WA)

9/22 – 9/23: Heartland Havoc 3 (Davenport, IA)

9/23: Games of the Ages Masters Team Competition (Hanson, MA)

9/23: Cadre Crucible Team Competition (Hudson, OH)

9/23: Detroit Red Wings WOD (Detroit, MI)

9/23: IronWorkz Gauntlet (Medina, OH)

9/24: CrossFit New England 3rd Annual Fundraising Golf Tournament (Hudson, MA)

9/28 – 9/29: Pensacola Beach Brawl (Pensacola Beach, FL)

9/28 – 9/29: The Primal Games (Savannah, GA)

9/29: Kilo Crush Fest (Hampton, VA)

9/29: Barcode Team Competition (Leander, TX)

9/29: Long Island Masters Team Competition (Hauppauge, NY)

9/29: Fallout Powered by Battleground Events (Long Beach, CA)

9/29: Battle for Boise (Meridian, ID)

9/29: 5th Annual WOD for a Cause (Murrietta, CA)

9/29: K-9 Pursuit (Bristol, CT)

9/29: Swolemates (Cincinnati, OH)

​9/29: CrossFit Be Someone Charity WODathon (Houston, TX)

9/29: Garage Girls (Pousbo, WA)

9/29: Adoption Fundraiser WOD (Millcreek, UT)

9/29: Warrior Slam at CrossFit Waldwick (Waldwick, NJ)

9/29: Fall Face Off 2018 (Albany, NY)

9/29: CrossFit Knightsdale Autism Awareness (Knightdale, NC)

9/29: Push Pull for Pancreatic Cancer @ CrossFit Petram (Middletown, DE)

9/29: Push Pull for Pancreatic Cancer @ CrossFit 88 (Park Ridge, IL)

9/29: Temperance Training Outwork Addiction Fundraiser (Boca Raton, FL)

10/5: The Hopper (Asheville, NC)

10/6: Beer City Beatdown (Asheville, NC)

10/6: Gallant Gauntlet 2 (Bedford, TX)

10/6: WOD for Water Troy (Troy, AL)

10/6: Cactus Games (Phoenix, AZ)

10/6: Pound-4-Pound Competition (Denver, CO)

10/6: Invictus Boston Barbells for Boobs (Boston, MA)

10/6: Girls Gone RX @ Old Line Crossfit (Millersville, MD)

10/6: The Battle To Benefit Badge (Utica NY)

10/6: Iron Eagle Challenge (Cookeville, TN)

10/6: The Grit Games (Jacksonville, FL)

10/6: Fit For Freedom (St. Peters, MO)

10/6: Fitness Freedom Project Jay WOD (San Marcos, CA)

10/6: OUTWOD (Philadelphia, PA)

10/6: Garden State Open 2018 (Berkeley Heights, NJ)

10/6: T-Town Throwdown (Toledo, OH)

10/6 – 10/7: The Iron Clash (Fayetteville, NC)

10/6- 10/7: 307 Throwdown (Casper, WY)

10/12: 10/14: Faith RX’d (Denver, CO)

10/13: Barbells For Boobs 2018 (Sutton, MA)

10/13: WOD for a Cause (Bloomsburg, PA)

​10/13: C4 CrossFit Co-Ed Classic (Brunswick, NJ)

10/13: 2018 War in the Woods (Norton, MA)

10/13: The Festivus Games (Online)

10/13: Grand Games 2018 (Westfield, IN)

10/13: Push Pull for Pancreatic Cancer @ Red Island CrossFit (Smithfield, RI)

10/13: Barbells for Boobs (Steamboat Springs, CO)

10/13: Older, Wiser, Faster, Stronger (Plymouth, MI)

10/20: BCS Classic 2018 (Bryan, TX)

10/20: 2018 Triple Threat Throwdown (Daytona Beach, FL)

10/20: CrossFit Unstoppable’s WODFest (Jefferson City, MO)

10/20 – 10/21: The Independence Games (Florence, SC)

​10/20 – 10/21: The Lincoln Invitational (Spokane, WA) 

10/27: Coast Range CrossFit 2nd Annual Team Comp (Gilroy, CA)