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Ever Wonder Where Fran Came From?

Good morning and welcome to the Morning Chalk Up. Today’s edition is brought to you by Jones Dairy Farm.

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“It takes less time to do a thing right, than it does to explain why you did it wrong.” — Henry Wadsworth Longfellow

“The Girls.” Where Are They Now?


Angie, Barbara, Chelsea, Diane, Elizabeth and Fran – to anyone in the non-CrossFit speaking world these names hold little weight but to us, they’re almost biblical – “The Girls” – or original benchmarks. 

Since 2003, their roll call has expanded, but if you ask Coach Greg Glassman the intent has always been the same. 

“I thought that anything that left you flat on your back looking up at the sky, asking what the f*** happened to me deserved a female’s name.”

Turns out when we started digging, the origins of some of ‘The Girls’ are a little more poetic. 

In lieu of several benchmarks popping up on mainsite of late (and even testing athletes at the 2019 Games) we thought it was time to become better acquainted.


Back in the early days of, the scores of Kelly Moore were almost unattainable and provided the ultimate benchmark. 

The story goes after smashing another one of the daily workouts, she attributed yet another impressive performance to the fact there was no running, wall balls or box jumps in said workout. Not long after, “Kelly” was born. 

5 Rounds For Time 
400m run 
30 box jumps (24/20)
30 wall balls (20/14 lbs) 


Remember the old Open Tips? That’s Nicole. 

Nicole Carroll was one for the original ‘Nasty Girls’ (if you haven’t seen the clip, it’s a must watch!) and remains CrossFit’s Director of Training and Certification. 

Continue reading…

Things To…


WATCH: The Jerry Cook Story 
After a blood infection left him in intensive care for five weeks, Jerry Cook found  himself unable to walk. Determined to walk across the stage on his own for his induction into the Nascar Hall of Fame, Cook’s daughter brought him to CrossFit 77 in Mooresville, NC. Now he attends three times a week.


HEAR: Scale As Needed on the Most Recent Changes
Armen Hammer and the Scale as Needed podcast discussed the most recent changes at CrossFit HQ, his insight into Jeff Cain’s resignation, and how his new chest freezer is going for ice baths.


GET: SteadyMD Family Plan This School Year
Kids are headed back to school and with that comes all the coughs, sneezes and colds that every parent anticipates those first few weeks. SteadyMD Family Plan can help you tell the difference between a sniffle and the flu, from the convenience of your phone.


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EAT: Spicy Maple Grilled Brussels Sprouts
Spicy maple grilled brussels sprouts are the most delicious side dish. The brussels sprouts get caramelized, slightly charred on the outside and are full of sweet and spicy flavor. A simple side dish, once you get the sprouts on the skewer. 


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

Chalk Up Community

  • PRO-TIP: WRAP YOUR THUMB AROUND THE BAR — Whiteboard Daily offers five reasons to wrap your thumb around the bar. 
  • VOLLEYBALL TOURNAMENT — Delaware CrossFit is holding a charity volleyball tournament on September 28 at the Food Truck Depot in Delaware, OH. Enjoy volleyball, food trucks, drinks, a raffle and entertainment while raising funds for Turning Point, an organization that helps domestic violence victims and their families.
  • UNDER NEW OWNERSHIP — CrossFit Mt. Juliet in Mt. Juliet, TN is under new ownership and will have a grand reopening event September 28.
  • LABOR OF LOVE FUNDRAISER — CrossFit Unlimited Potential in Newington, CT is hosting Labor of Love on September 29 to help raise awareness of human trafficking. This community event will also have guest speakers, raffles and food.

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

Brooks Laich deadlifts 455 pounds for a PR • Armen Hammer offers his tips for the Open • Saxon Panchik built to a 355 pound jerk • Sage Burgener snatched 176 poundsNoah Ohlsen will run the Ultimate Hawaiian Trail Run again • Chestee is releasing their new line today • Happy birthday Brian Chontosh • Congratulations to Holly Mata and family on the birth of baby Steele.

…and don’t forget to warm up before your workout today people.

Week Two of Wodalaooza and International Online Qualifer Begins — Last night, Wodapalooza announced Workout Three. Registered athletes have until Monday, September 2, at 5:00 PM PT to submit their score.

DT Ladder

Every four minutes, complete three rounds of the following:

12 Deadlifts
9 Hang power cleans
6 Shoulder-to-overhead

*If you complete the three rounds at a given weight within the  four minute window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1: 95/65 pounds
Round 2: 135/95 pounds
Round 3: 155/105 pounds
Round 4: 185/130 pounds
Round 5: 205/145 pounds
*AMRAP with remaining time

Camille Leblanc-Bazinet TBD on Competing Next Year — Camille Leblanc-Bazinet was a guest on the French Canadian podcast RDS En Forme, when host Greg Lanctot asked her if she’ll continue to compete

–“It’s been 10 years straight that I’m competing at the Games, which I think I am the first woman achieving this mark. It’s a lot to take for my body. This year, I think my focus is much more on my new business, which is Feroce Fitness. Because after giving it all for so long in an individual sport, I miss helping people.

— “So that’s my goal this year, help people at home be in better shape and do things the right way in their training and nutrition.
For now, I don’t have the intention to compete next year, but we will see.”

Adrian Conway on Why You Should Do the Open — Adrian Conway and Michaela North tell you why you should sign up for the 2020 Open and how to train to make it your best Open yet on the Live in Victory Podcast.


“Katrin Davidsdottir to be Featured in ESPN’s ‘The Body Issue'” by Tommy Marquez, Morning Chalk Up 

Yesterday, ESPN’s The Magazine announced the roster of athletes that will be included in it’s annual “The Body Issue,” and for the first time ever a CrossFit specific athlete will grace its pages.

Two-time CrossFit Games champion Katrin Davidsdottir will join the likes of UFC champion Amanda Nunes, world number one golfer Brooks Koepka, and Paralympian Scout Bassett in what will be The Magazine’s final print edition, to be released September 4.

Five-time individual Games athlete, two-time masters champion, and Olympic gold medalist in sailing Anna Tobias (formerly Tunniclife) was previously included in the 2012 edition for sailing, one year before her first appearance at the CrossFit Games.

History of The Body Issue

Originally created as an edition of ESPN, The Magazine meant to compete with Sports Illustrated’s infamous swimsuit issue, the body issue has become an extremely popular, albeit somewhat controversial, platform for athletes to celebrate their bodies in all shapes and sizes.

First debuted on October 19, 2009, it featured over 50 athletes from 25 different sporting disciplines.
Athletes pose nude or semi-nude in an artistic manner that reflects their profession and highlights the physical demands of their sport.
Athletes of all ages, shapes, and sizes have been included in the issue’s decade-long history, including 77-year-old  golf champion Gary Player, para-triathlon world and Olympic champion Allysa Seely, and sumo world champion Byamba.
Other notable alumni of the issue include Serena Williams, Michael Phelps, Rhonda Rousey, Jerry Rice, and the entire United States women’s hockey team.
This year’s edition will be special in that it will be the final printed edition after ESPN announced it will cease to print the magazine and instead, going forward, most content will live digitally on their site.


8/30 – 8/31: The Southwest Championships (Orem, UT)
8/30 – 8/31: The 3rd Annual Tampa Bay Games (Tampa, FL)
8/31: The Big WODowski Partner Competition (Delafield, WI)
8/31: Girls Gone RX (Charlevoix, MI)
8/31: Roots Ruck Around the Clock (Poulsbo, WA)
8/31: Saved By the Barbell (Waite Park, MN)
8/31: T-Town Throwdown Partner Comp (Tyler, TX)
8/31: Battle of the Beasts (Quebec, Canada)
8/31: Southern Hospitality Showdown (Charleston, SC)
8/31: Summer Showdown 2019 (Owosso, MI)
9/5 – 9/7: The Iron Games (Cedar City, UT)
9/7: Power Output Challenge 8 (San Antonio, TX)
9/7: Family Fitness Faith Festival (College Station, TX)
9/7: Sirens of September (Smithfield, RI)
9/7: Garden State Open (Berkeley Heights, NJ)
9/7: Hill City Throwdown (Lynchburg VA)
9/7: D.C. Throwdown (Washington, D.C.)
9/7: Midwest Fall Classic (Tulsa, OK)
9/7: OUTWOD Asheville at CrossFit Pisgah (Asheville, NC)
9/7: OUTWOD Brooklyn at Park Slope CrossFit (Brooklyn, NY)
9/7: Double Trouble at Crossfit Unwavering (El Mirage, AZ)
9/7: Girls Gone RX (Virginia Beach, VA)
9/7: WODderfest (Beaufort, SC)
9/7: Primal Parkinson’s Ride (Tampa, FL)
9/7: SE TEX Masters Fall Classic (Cypress, TX)
9/7: The Sugar Skull Showdown (Agawam, MA)
9/7: Power Output Challenge (San Antonio, TX) 
9/7: 5th Annual Iron Maidens Raw Open (Brooklyn, NY)
9/7: Barbells for Boobs 5K and Family Fun Run (Cornelius, NC)
9/7: Rows for Crows (Westborough, MA)
9/8: Wingman (Lincoln, United Kingdom)
9/11: Coffland Hero WOD Challenge at CrossFit Alpha Dog (Lombard, IL)
9/14: Charm City Throwdown (Sparks, MD)
9/14: Stateline Throwdown (McHenry, IL)
9/14: Stealth Fitness Combine (New Brunswick, NJ)
9/14: Coffland Hero Challenge WOD (Vestal, NY)
9/14: OUTWOD Grand Rapids (Grand Rapids, MI)
9/14: 6th Annual Cancer Smash (St. Augustine, FL)
9/14: Project: Uplift 5.0 (Fort Collins CO)
9/14: Warrior Affiliate League Three Amigos (Rancho Cucamonga, CA)
​9/14: Mucc Town Throwdown (Winnemucca, NV)
9/14: Reps and Rescues Rumble (Olathe, KS)
9/14: Festivus Games at CrossFit Indestri (Collingwood, ON)
9/14: Granite Games at CrossFit Gallant (Bedford, TX)
9/14: The Dane Games (Mine Hill, NJ)
9/14: Granite games at CrossFit Nola 504 (New Orleans, LA)
9/14: Festivus Games at Gymology Fitness (Tulsa, OK)
9/14: Garage Games Master’s Tour 2019 (Chicago, IL)
9/14: WODktoberfest 2019 (Ottawa, ON)
9/14: Granite Games Throwdown Skyline CrossFit (Houston, TX)
9/14: Festivus Games at J5 CrossFit (Collinsville, IL)
9/14: Festivus Games at Crossfit Mountain Movers (Pikeville, KY)
9/14: Festivus Games at CrossFit Connection (Ontario, CAN)
9/14: Prime Partner Classic (Utica, NY)
9/14: Barbell Brawl V (Kennett Square, PA)
9/14: Festivus games at CrossFit Pittsburgh (Pittsburgh, PA)
9/14 – 9/15: Gymnastics Seminar with Simon Nieland (Ocala, FL)
9/15: Patriot Throwdown 9/11 Memorial WOD (Simsbury, CT)
9/15: Coffland Hero WOD Challenge at Blue Crab CrossFit (Hanover, MD)
9/20 -9/22: Pensacola Beach Brawl (Pensacola Beach, FL)
9/20 – 9/22: The Dakota Games (Fargo, ND)
9/21: Cry Me a River 2019 (Online)
9/21: 4th Annual CrossFit Co-Ed Classic Competition (East Brunswick, NJ)
9/21: Killswitch Competition (Hutto,TX)
9/21: 7th Annual CFuNKY Throwdown Competition (Florence, KY)
9/21: 4th Annual Battle on the Border (New York, NY)
9/21: Under Armour Turf Games City Series (Los Angeles, CA)
9/21: Fall Jam 2019 (Columbus, OH)
9/21: 2019 GR Games (Grand Rapids, MI)
9/21: Girls Gone RX (Denver, CO)
9/21: The Partner Throwdown (Philadelphia, PA)
9/21: 2019 Arsenal Throwdown (Pittsburgh, PA)
9/21: Barbells for Bullies (Portland, OR)
9/21: Barbells for Bullies (Clearwater, FL)
9/21: Throwdown in the Triangle (Raleigh, NC)
9/21: Rookie Rumble at CrossFit 643 (Washington Township, NJ)
9/21 – 9/22: The Central Regional (Bettendorf, IA)
9/21 – 9/22: Southie Showdown (Boston, MA)
9/21 – 9/22: CrossFit Cascade Classic (Seattle, WA)
9/22: Caffeine & Kilos Invitational (Sacramento, CA)
9/27 – 9/28: Autumn Games 4 (Albuquerque, NM) 
9/27 – 9/28: Battle at the Banks (Cincinnati, OH)
9/28: 2019 Pound-4-Pound Competition (Denver, CO)
9/28: Masters of the Midway: Individual (Lake in the Hills, IL)
9/28: The Shipwreck 4 at Harbor Park CrossFit (Racine, WI)
9/28: Firewall Frenzy 2019 Partner Comp (Holliston, MA)
9/28: No Mans Land 5 (Painesville, OH)
9/28: Country Tuff Competition (Richfield, UT)
9/28: Can You Dig It Delaware (Delaware, OH)
9/28 -9/29: Beer City Beatdown (Asheville, NC)
9/28 – 9/29: CrossFit Krypton Training Camp (Chesapeake, VA)
9/29: Labor Of Love (Newington, CT)

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Is there something we missed? Email us at [email protected].
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