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Morning Chalk Up

December 7   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. Our nationwide poll revealed that 84.6% of CrossFitters believe gyms are meeting cleanliness and health safety standards, learn more below. And, Jillian Michaels made waves again on social media by calling Olympic Lifting in CrossFit workouts “dangerous.”

We love seeing you story tips, quotes and PRs roll in. Keep sending them to [email protected].

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“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” - Leonardo da Vinci

  84.6% of CrossFitters Say Gyms Are Meeting Cleanliness and Health Safety Standards, Nationwide Poll Shows  

84.6% of CrossFitters Say Gyms Are Meeting Cleanliness and Health Safety Standards, Nationwide Poll Shows

The cold winter months have arrived and the possibility of comfortable outdoor classes is decreasing daily, as a result, the importance of making members feel comfortable indoors has taken on incredible importance. In the first nationwide poll of CrossFit athletes powered by Morning Chalk Up, Triib and TrueCoach and conducted by 0ptimus Analytics, a Washington D.C.-based political data firm, from September 18 — October 19, 2020, responses revealed, among other things, how gym members felt about cleanliness and health safety measures during the pandemic.

The key numbers:

  • 63% said they feel safe returning to their gym.
  • 84.6% said they felt their gym was doing a somewhat good job or very good job maintaining cleanliness and meeting health and safety standards.
  • 91.4% said that it was somewhat important or very important for others to wipe down gym equipment after each workout.
  • 48.4% said they would leave their gym if safety standards weren’t being observed.
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  Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video  

Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video

Nearly two years exactly after Jillian Michaels first began railing against CrossFit training, the world-famous trainer took to Instagram TV in a 9-minute long video to discuss why she doesn’t like CrossFit.

Remind me: The world-famous fitness trainer has made waves over the past two years, producing two written pieces and two separate videos on why she doesn’t like CrossFit.

  • It started back in December 2018, when she penned an op-ed and video in SHAPE Magazine on “why she wants you to stop kipping in CrossFit.”
  • Then on February 8, 2019, Michaels appeared in a SHAPE Magazine Instagram video about why she doesn’t like CrossFit, arguing that it “has only maybe 20 to 25 movements that don’t really vary,” and that those movements stop “being effective because you’re not challenging the body from various angles of push and pull.”
  • After an internet backlash that prompted SHAPE to run a counter-response from Rich Froning, Michaels went even further with a February 27 blog post on her own site: “The Good & Bad of CrossFit,” where she argues that CrossFit “exercises can be too complicated for the average person.”
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  Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video  

Enter the “12 Days of Crossmas” Giveaway

To spice up your holiday season, Fitness Santa is bringing you 12 days of Crossmas, that’s 12 straight days of fun fitness giveaways from some of your favorite brands absolutely free.

From December 1 – 12, we’ll be doing Instagram live giveaways each day at 5:00 PM PT, totaling 78 prizes from:

Reebok, Rogue, RPM, Born Primitive, Ascent, Caffeine & Kilos, O2, 2POOD, Bear Komplex, Goodr, Beam.

Fill out the form to enter to win, and remember, the more points, the more chances to win.

Enter to win.
  The Sin City Squad: Games Veterans and Hopefuls Converge on Vegas  


The Sin City Squad: Games Veterans and Hopefuls Converge on Vegas

We have all heard the phrase “what happens in Vegas, stays in Vegas,” but in the case of Justin Cotler and his team of CrossFit athletes, that isn’t true. Word got out after Cotler’s training sessions in the lead up to the 2020 Reebok CrossFit Games and that led to his stable of athletes growing exponentially since the end of October. Over the last few weeks, a number of the top athletes and up and comers have made the move to Las Vegas, Nevada to train together.

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  “I Want To Flip Tires”: How CrossFit Changed Nevin Smith’s Life  

“I Want To Flip Tires”: How CrossFit Changed Nevin Smith’s Life

When Laurie Smith and her son, Nevin, started taking CrossFit classes at CrossFit the Challenge in 2016, Laurie wasn’t sure what to expect. Nevin has Down syndrome, and struggles receiving information audibly.

But four years later, Laurie says the changes in Nevin’s cognitive ability — in and out of the box — are incredible.

Other than just muscles and being strong,” she says, “His ability to listen and follow directions, learn to accept a challenge, not take criticism personally, and be willing to try again — all those things were just incredible.”

Before they started CrossFit, Nevin was sitting at home, “doing absolutely nothing,” she says, because Laurie was caretaking for her parents and her husband was working.

  • I came home and said, ‘We’ve got to get busy. We’ve got to do some stuff.’”
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Your Clean and Snatch Pull

Posture, strength and balance in the clean and snatch pull are vital for a successful lift and new PRs. Use this drill -- the "floating, halting deadlift" from a riser to groove your muscle memory and log some time under tension.




The Gift of Balance with Ritual Zero Proof

The holiday season can be a time of excess. So how do you bring balance to the equation without missing out on the ritual of a holiday cocktail? Mix up your favorite holiday cocktails with Ritual Spirit Alternatives. All the flavor of an Egg Nog, Old Fashioned or Hot Toddy, but without the alcohol or added calories of liquor. Use code “MCUHOLIDAYS” for 15% off your order of two bottles or more, plus free shipping!



What's in the New CrossFit Documentary

On the Talking Elite Fitness podcast's 100th episode, the Buttery Bros join Sean Woodland and Tommy Marquez and give the inside scoop on the new CrossFit documentary and talk about some other upcoming projects including the possibility of a film on the 2018 Games season and a 2019 Sanctionals mini-series.



The Nano 9 for just $50

Now through December 9, get the Reebok Nano 9 for just $50. To snag the savings use the code "NANOFLASH" at checkout. (US Subscribers Only)



Instant Pot Mashed Sweet Potatoes

Looking for a new way to jazz up sweet potatoes? Pull out the Instant Pot and give this Nom Nom Paleo recipe a shot. Spice it up with some cayenne pepper and round it out with lime and cilantro.


There were no correct responses to Friday’s trivia question — how many Regionals were there in the 2009 Games Season.  Micah C. was off by just one with a response of 17 Regionals. The correct answer was 18 Regionals. Additionally, there was a last chance online qualifier for the 2009 CrossFit Games which was held after the Regionals ended.

  • Today’s question: In recognition of today’s 100th Morning Chalk Up newsletter trivia question, who are the six athletes that have competed in 100 or more individual division CrossFit Games events?

Submit your answer.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.

  • Jessica Buettner deadlifts 491 pounds for 4.
  • Jamarr Royster back squats 650 pounds for a triple.
  • Alexa Davis deadlifts 250 pounds for a PR.
  • Phill Herndon deadlifts 725 pounds for 3 for a PR.
  • Robert Yates hang snatches 230 pounds for 4.
  • Alex Person does 13 unbroken ring muscle-ups.
  • Aaron Merritt back squats 300 pounds for a double.
  • Jawon Garrison hits a 518 pound bench press for a PR.
  • Bronisław Olenkowicz does 100 kettlebell snatches at 88 pounds in under 5 minutes.

Our first community round-up this week features holiday fundraisers and toy drives and a cancer awareness WOD:

  • Santa Claus Fund: At Gas City CrossFit in Medicine Hat, Alberta, Canada, owners Kaine and Britteny Dick took on the fourth annual 24-hour workout challenge, December 4-5, to raise toy donations for the Medicine Hat News Santa Claus Fund. The idea for the challenge came from a former member and British soldier named Charlie Bruce who originally did the challenge individually, completing one workout per hour. This year, Kaine and Britteny tackled it as a pair and in six-hour shifts, giving each of them a chance to rest.
  • “Gift to Lift” Toy Drive: Started by Anthony Montes, the “Gift to Life” toy drive that has become a popular throw down for boxes in the greater Los Angeles area has transformed into a “12 Days of Gift to Lift” with pop-up shops and throw downs at 12 local boxes. Toys can be donated at all locations, but the default drop off is at Divergent CrossFit in South Pasadena, CA. Last year the event received over 400 toys that were donated to the LAPD to hand out to the underprivileged children of L.A. Learn more and donate.
  • #WODforSara: Four Leaf CrossFit in Wesley Chapel, FL will do a WOD to honor member Sara Ewing who was diagnosed with colorectal cancer last month. Ewing is a special education teacher, mother of twins and super healthy 39-year-old CrossFitter. The workout will take place on December 12 and while there is no GoFundMe or fundraising component, the goal is to raise awareness about the importance of proper screening for colorectal cancer. Learn more about the WOD and do it on the 12th.
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5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Mind Games (Okemos, MI)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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