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Happy Fourth of July from Morning Chalk Up

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“It will be celebrated with pomp and parade, bonfires and illuminations from one end of this continent to the other.” — John Adams

Celebrating Freedom and Independence


A few weeks ago, writing the newsletter at Morning Chalk Up HQ in Santa Ana, CA I realized that three of the bullet points in our community section that day were fundraisers for either fallen law enforcement officers or first responders.

When I pointed it out to Justin, he nodded and said that we always had a lot of them.


And in each instance it is a CrossFit box, pulling an event together to help remember someone who died serving their community.

It’s a natural relationship, seeing as CrossFit has a long-standing history with law enforcement and with the military. CrossFit Repentance is housed inside the Waterford Fire Department in Waterford, WI. The U.S. Army just formed a competitive CrossFit team. The Marine Corps partnered with CrossFit for the 2018 CrossFit Games, bringing us the event “Battleground.”

Maj. Gen. James Bierman, the commanding general of Marine Corps Recruiting Command, writes, “From the very beginning, the cultures of the Marine Corps and CrossFit have aligned perfectly. As Marines, we don’t know what to expect, so we work hard — train hard — physically and mentally, so we can thrive in situations of uncertainty, and that is exactly what CrossFit athletes are all about.”

There’s an idiom: You don’t have to get ready if you stay ready. It’s the type of thing you’d see on a shirt, but it’s true. And today, while we are out watching fireworks, watching our kids faces light up with joy, eating bbq and laughing over drinks with friends, there are law enforcement officers and firefighters and paramedics and service men and women who don’t have the day off. Instead, they are working. They are ready.

And tomorrow, when we all head back into the box for our WOD, if we’re all fortunate enough you’ll see them there too. Just getting off their shift, tired, bleary eyed, but there anyway. They will stay ready because freedom doesn’t take a vacation.

Happy Fourth of July from Morning Chalk Up.

Jessica Danger
Managing Editor

Things To…


WATCH: Buttery Bros Ride the CompTrain
Buttery Bros Heber Cannon and Marston Sawyers were in Boston, MA for the CompTrain Camp. They tour WHOOP headquarters before joining Ben Bergeron, Katrin Davidsdottir, Brooke Wells and Amanda Barnhart for a few days of training. And, they find the best pancakes yet.


HEAR: Girls Gone WOD on Taking a Break 
Joy and Claire take listener feedback from their last episode where they discussed the diet culture and the food industry. They also take reader questions and discuss taking a break from their self-titled phone-checking compulsion disorder.


GET: 6-Pack Abs 30 Days From Today
Imagine having a 6-pack 30 days from today! Four time CrossFit Games athlete, Kari Pearce, walks you through step-by-step in her online Summer PowerAbs Program, which combines a series of fun and challenging, 10-minute workouts designed to give you the abs you’ll want to show off this summer.


EAT: Macro Friendly Ham and Pineapple Skewers
These ham and pineapple skewers are perfect for the grill today. They are high in protein and low in fat and carbs, not to mention the sweet and salty combo is heaven to your taste buds. Simple, salty, and tasty without blowing your macros.


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

Chalk Up Community

  • SPECIALLY FITNESS –– On August 10, Valor Fitness in Seminole, FL will host the Specially Fit Games. This event is designed for individuals with special needs to showcase their abilities in either powerlifting, functional fitness, or field day events with cash prizes for the winners.
  • MEMORIAL WOD — Today, CrossFit 908 in Berkeley Heights, NJ will do a memorial fundraiser WOD to honor fallen hero Augie Gonzalez, who died in a car accident in May which also claimed the lives of his two young daughters.
  • SECOND LOCATION — Tommy Carter, owner of Immortal Fitness in Pleasantville, NY has opened a second affiliate location in Mt. Kisco, NY.
  • WARRIOR GAMES FUNDRAISER — DSM Performance put on the Warrior Games at Urbandale High School in IA, where over 60 athletes competed Saturday to help raise money for the Leukemia & Lymphoma Society.

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

Scott Patrick Moore is now the head coach at Cox CrossFitCameron Bucek, the CrossFit Nomad, dropped in at Lahaina CrossFit and they put him to work • Jacob Heppner does 10 sets of 1 behind the neck jerk + 1 jerk at 330 poundsKirk Gibson back squats 555 pounds • Mitchell Bellett front squats 265 pounds for a PR • Spencer Moorman back squats 230 pounds for five • Happy birthday Grant WistromJason Carroll gets a 300 pound split jerk cluster set • Laura Horvath and Pat Vellner did some sprints and drillsJamie Hagiya will be racing on the Million Dollar Mile this Saturday • Happy birthday Sean Velas.

CrossFit Games Demo Team Testing WODs — Demo team members Meredith Root, Alex Parker, Marquan Jones and Dylan Martin were at the Ranch testing a WOD with some rowing. 

CrossFit Store Now Redirects to Reebok — Both CrossFit retail sites, stuff.crossfit.com and store.crossfit.com now redirect to Reebok.

Born Primitive’s Delle Collection is Out — The Dani Speegle line of Born Primitive is out now

CrossFit.Com Video Gets Man Into the Gym — Pete Shaw, co-owner of CrossFit NCR and member of CrossFit Seminar Staff, tweeted a story of a man who was scared to start CrossFit. Shaw showed the man one of the CrossFit.com at home videos.

— “Had a guy walk into the gym this morning asking about CrossFit. Says he hasn’t started yet because he’s, ‘scared shitless.’ I showed him this video and he said, ‘I’ll see you next week in class.'”

Emily Breeze Ross Watson Defends Training While Pregnant — Yesterday, on Instagram, Emily Breeze Ross Watson defended the fact that she is still training in the third trimester of her third pregnancy.

— “I’m always baffled when people judge other women for working out while pregnant. Do you really think pregnancy is a time to flip off your health and just stop doing everything that you did in your normal day to day life? It’s a time when your focus really should be on health and wellness which includes sleep, good nutrition, mental clarity and exercise.

— “I read some comments like ‘what is wrong with her- why does she workout. Only thing I did during pregnancy is lift cheeseburgers to my mouth.’ On top of this comment are others chiming in with support. I’ll never understand why we bash someone for doing what’s healthy and positive. There is so much room for less judgement and just overall support on living healthy.”


“Did they ‘Wing It’? The Women Who Scraped Into the Top 20 Worldwide,” by Brittney Kleyn, Morning Chalk Up

When you crunch the numbers, those who qualified for the 2019 Crossfit Games find themselves in the top 0.0001 percent of the 357,000 athletes that registered.

No surprise the majority of Open qualifiers are CrossFit royalty, but scrolling down the list of women, those ranked in the late teens are names you’ve possibly never heard of.

“It wasn’t my intention at all to be honest,” says Australian Katelin Van Zyl.

“Of course it’s amazing and I’m super proud and super happy but it was never… our goal was to try and stay within Australia within the top eight.”

The Pacific Region has always been a stacked field in the women’s competition, so no one was more surprised than the three times regionals athlete herself when she placed 25th worldwide in 19.1, a 15 minute couplet of rowing and wall balls.

“I thought, sweet! I’m beating Tia this is awesome,” she laughs, “Let’s see how long I can do this for.”

The former Australian Hockey player would go on to finish in the top 120 in four out of the five workouts.

Van Zyl started CrossFit in 2013, when a jaw injury ended her professional Hockey career. She declined her 2017 regionals invite, falling pregnant with her first child.

“Since having Hunter, my pressure and expectations have totally dropped, I’ve got no pressure on myself,” Van Zyl told the Morning Chalk Up. Katelin’s the first to admit preparing for her debut in Madison and being a young mum has been a real struggle.


7/5 – 7/6: The UG Games (Collingwood, ON)
7/6: The Guardian Games (Lebanon, OH)
7/6: 2019 Rex Rumble 8 (Ocala, FL)
7/12: OUTWOD San Diego Crossfit Invictus (San Diego, CA)
7/13: Warrior Affiliate League Barbellas (Anaheim, CA)
7/13: Wods For A Cause Nova Scotia (Bedford, Nova Scotia)
7/13: The Mountain Meltdown Wilmot (Wilmot Mountain, WI)
7/13: Battle of the Beasts (Hudson, NY)
7/13: The Freedom Fitness Festival (Gainesville, FL)
7/13: River’s End Rampage 2019 (Sharpsburg, KY)
7/13: OUTWOD Westport CrossFit Westport (Norwalk, CT)
7/13: OUTWOD Lubbock Capstone CrossFit (Lubbock, TX)
7/13: Showdown at the Swamp 2019 (Greenville, SC)
7/13 – 7/14: Fresh Coast Games (Muskegon, MI)
7/19: OUTWOD Las Vegas CrossFit Social City (Las Vegas, NV)
7/19 – 7/20: The 2nd Annual 24 Hour Kettlebell Challenge (Chino, CA)
7/20: OUTWOD Twin Falls The Pack CrossFit (Twin Falls, ID)
7/20: OUTWOD Chicago PXM CrossFit (Chicago, IL)
7/20: The CFB Gymkhana (Burlington, VT)
7/20: Masters Mayhem (Kilgore, TX)
7/20: Belmar Beatdown (Belmar, NJ)
7/20: Battle at the Falls (Granite Falls, NC)
7/20: Old Timers Classic (Williamsburg, VA)
7/20: Hero Games 2019 (Bedford, VA)
7/20: 2019 McCall Throwdown (McCall, ID)
7/20: RX’Mas in July 2019 (Urbana, OH)
7/20: Sacred Pine Invitational (Ladson, SC)
7/20: Barbells for Bullies Denver (Denver, CO)
7/20: Shoofly Lift Off (Fuquay Varina, NC)
7/20: Coffland Hero Challenge at CrossFit Mt. Hood (Gresham, OR)
7/20 – 7/21: Battle of the Barbells (Nashville,TN)
7/21: The Buckeye Games (Medina, OH)
7/21: Coffland Hero Challenge at Rough House CrossFit (Bridgeport, CT)
7/26 – 7/28: CanWest Games (Coquitlam, BC)
7/27: The Mountain Meltdown (Arapahoe Basin, CO)
7/27: 7th annual Dog Days of Summer Competition (Roswell, GA)
7/27: The CF Summer Circus (Des Moines, IA)
7/27: 2019 Summer Meltdown (Birmingham, AL)
7/27: Masters Tour (Travelers Rest, SC)
7/27: Rock The Ages CrossFit Team Comp (Carollton, TX)
7/27: The WoDer Games (Ontario, Canada)
7/27: Girls Gone RX Waco (Waco, TX)
7/27: Rock the Ages at CrossFit Templum (Carrollton, TX)
7/27: The Meshugge Melee (Overland Park, KS)
7/27: All Gave Some, Some Gave All (Whitesboro, NY)
7/27: EVF “Stronger Together” Challenge (New York, NY)
8/3: OUTWOD Kansas City at CrossFit FIF (Kansas City, MO)
8/3: War of the WODs Summer Series (Greensboro, NC)

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