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Let’s Get Real, Even Coaches Need Coaches

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by RP Strength. We extended our huge Cyber Monday sale just for you!

You can still get a full year to the RP Diet App and save 20% off the normal rate. Not only does the app customize a diet for you based on your unique schedule, lifestyle, and goals but it now has a barcode scanner, custom food entry, and metabolic learning to make dieting even easier.

Get a full year on the RP Diet App for only $129.99! Hurry as the sale ends tonight!


“What people forget is a journey to nowhere starts with a single step, too.” — Chuck Palahniuk 

Why Coaches Need Coaches: Let’s Admit We Need Help


I’m by no means a professional athlete, but there is a valid reason to my nickname is “CrossBrit.”

I’m passionate about every aspect of CrossFit – from training to nutrition – and constantly seeking out knowledge to not only perform at my best but pursue good health and longevity.

I’m also a qualified Yoga Teacher and (albeit not practicing) Nutrition Coach. Call it self-study, after a year working with #TeamWAG, I embarked on gaining my Precision Nutrition Certificate to learn more and eventually determine for myself what I needed to fuel for training (and life!)

Fast forward 18 months – I’m pleased to report that I’m still on the straight and narrow. I know all the formulas to work out my “marcos” and I’m well versed on when and what to eat around training. 2020 marked my third CrossFit Open and really, I’d never felt more confident in my preparation to tackle the ‘Castro Chaos.’

Why go back to the beginning?

After my recent sit-down with Adee Cazayoux from Working Against Gravity, I left the conversation contemplating the benefits of having someone completely removed from my situation to comment on it.

Practicing targeted nutrition can be tough at the best of times, let alone determining the ins and outs of how you’re going to make it happen.

Call it a little experiment – I handed back my credit card details – to invest in myself and give someone else the reigns for a little while. Here goes nothing and like a first date (it’s daunting sending semi-naked pictures of yourself to a stranger – see week 1 and 2 below) I received an email stating “Hi, I’m Amy and I’ll be your nutrition coach.”

Continue reading…

All Smiles For The CrossFit Cowboy


It doesn’t take long to notice that there’s something different about the way Sean Sweeney approaches competition. Besides being the only athlete walking onto the competition floor with a Cowboy hat on, Sweeney’s demeanor quickly makes him stick out like a sore thumb amongst his peers – bellowing out jokes and sarcastic comments while others anxiously await the starting buzzer, often times handing out souvenirs for fans in the crowd that he brought to share.

Just having fun: The lightheartedness of Sweeney stands in stark contrast to the stoic and focused behavior usually seen by top athletes on the competition floor. To the casual viewer, it may appear as though he’s not taking the competition serious enough, but Sweeney contends it’s a necessary component to his performance.

  • “I can’t help the way that I am, but I’d much rather go out there and be my true self,” Sweeney jokes. “I don’t perform well if I’m not having fun.”

More than performance: The physical efficacy of this approach lies in the fact that Sweeney has qualified for the CrossFit Games three times in the last four years, but the more important proof of concept for Sweeney comes from the reactions he gets from fans and the crowd each time he competes.

  • “Finding this lifestyle saved me, so I want to give back, I want to showcase to others the joy this lifestyle brings me and share that in a positive manner on the competition floor.”

Irish Cowboy: When the top men’s heat lined up on day 2 outside in the rainy cold for event 4 “Galen,” the somber mood left by many athletes struggling in previous heats was immediately squashed as Sweeney starts playing up the crowd, and before long, the CrossFit Cowboy is shirtless, the crowd in Ireland is in stitches, and Sweeney notches his best finish of the weekend.

Maybe Sean Sweeney’s on to something.

Things To…


WATCH: The Mountain Tries to Keep Up with Annie Thorisdottir
Hafthor Bjornsson, aka The Mountain, agreed to try a CrossFit workout with Annie Thorisdottir. The two do some clean and jerks, hop on the bike, and hit some wall balls. One of them struggles. 


SUBSCRIBE TO: Open Gym with Patrick Cummings
Patrick Cummings, Co-host of the Chasing Excellence podcast with Ben Bergeron, just launched Episode One of the newest Morning Chalk Up podcast, Open Gym, which is powered by Wodify. In this episode, he sits down with Kurtis Bowler, who co-owns Rainier CrossFit with his wife Laurie. They’ve been an affiliate for nearly 15 years, but for the last 12 months, have been running classes out of their 4-car garage.


SHOP: High Fitness Fashion
Has your fitness made finding cute outfits more challenging? Designed and made in New York, HERJA Clothing has created dresses and styles for some of the fittest athletes like Chyna Cho and Margaux Alvarez, and has options that celebrate your strength. Use code “MCU25” and take 25% off your first order + free shipping.


EAT: Sweet and spicy BBQ Cranberry Turkey Meatballs
These incredible sweet and spicy BBQ cranberry turkey meatballs are made right in your slow cooker, so there’s no mess to clean up and you can take them with you to a holiday party. This delicious recipe has a seasonal twist with homemade, naturally sweetened cranberry sauce to boot.


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


Get a Year of the RP Diet App at 20% Off

We extended our huge Cyber Monday sale just for you!

You can still get a full year to the RP Diet App and save 20% off the normal rate. Not only does the app customize a diet for you based on your unique schedule, lifestyle, and goals but it now has a barcode scanner, custom food entry, and metabolic learning to make dieting even easier.

Get a full year on the RP Diet App for only $129.99! Hurry as the sale ends tonight!

Chalk Up Community

  • CROSSFIT KIDS — The CrossFit Kids program at Ft. Meigs CrossFit in Perrysburg, OH is currently underway, taking place across four weeks for several age groups. 
  • CURRIER CROSSFIT AND VETWOD — VETWOD, in collaboration with Project Kratus, have started a fundraiser that will benefit Currier Crossfit in West Chicago, IL and their kids program. The goal is to raise enough funds to provide sandbags to fully support their program. And, if you donate $20, you will receive a VETWOD sticker!

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

Happy birthday Coach Jesse CookHappy birthday Maddy Curley • Congratulations to Kevin Ogar on his weekend weddingWill Georges snatches 276 pounds • Matt Rattay clean and jerks 386 poundsTravis Williams joined the P10 Performance team • Chase Knight gets a 265 pound snatch + overhead squat.

…and we’re headed over to Khan Porter’s for a playdate with this little floof. 

Rich Froning to Men’s Health on Becoming the Best — Men’s Health magazine caught up with Rich Froning to chat about his rise to the top of the competitive CrossFit community.

— “Back home you could play football and go play out in the yard, but you can’t strap the pads on and see where you line up against the professionals. With CrossFit, you can actually do a workout that we do and see where you stack up, which gives you a little bit more connection. Because you understand what we’re going through as top-of-the-line athletes. But as top-of-the-line athletes, we understand what somebody who’s just walking into the gym feels like too. It’s pretty cool.”

Juliet Starrett on Retention — Todd Nief, host of the From Coach to Business podcast, caught up with Juliet Starrett, the co-founder and CEO of San Francisco CrossFit as well as The Ready State, who shares some insight on client retention.

— “Juliet has tons of insightful takeaways on client retention and crafting an excellent onboarding experience – as well as how to actually dial in operations so that your business is able to consistently execute on giving clients a great experience.”

CrossFit West Dublin Forced to Shut Down Kids Class Due to Insurance — CrossFit West Dublin in Dublin, Ireland was forced to close down their teen and kids program after failing to renew their insurance.

— “Ten months ago I applied for my insurance renewal. They replied back to me saying no-one was willing to give us a quote,” said Owner and Head Coach Lorna Heyes.

“I could get no insurance company to quote me for under-16s, so we had to cancel all our teen fitness programmes… everything’s just gone now. All the teenagers that have been there, the just can’t come any more — everything’s come to a halt,” she said.


“Why Roman Khrennikov Can’t Get a Visa,” by Tommy Marquez, Morning Chalk Up 

Roman Khrennikov is easily the most prominent Russian athlete in the sport of fitness. After bursting onto the scene by winning the 2018 Europe Regional as a relative unknown, Khrennikov has now (unofficially) qualified for his third straight CrossFit Games.

There’s one major problem: He’s yet to step onto the competition floor in Madison due to persisting issues obtaining a visa to the United States. In between competition at the CrossFit Filthy 150, the Morning Chalk Up had the opportunity to sit down with Khrennikov, and discuss the issue in hopes of clearing up any rumors or speculation on the issue.

Things to consider

Twice Khrennikov has applied for a visa to travel to the CrossFit Games and has come away empty-handed.
CrossFit Inc. has provided assistance on his behalf, writing letters detailing his role as an athlete and intent to compete at the CrossFit Games.
Khrennikov applied for a tourist visa the past two years, and indicated he will be applying for an athlete visa this year.
To help his case, Khrennikov stayed busy last season, competing in five Sanctionals, winning nine workouts along the way, and taking the overall win at the 2019 CrossFit Italian Showdown.
Starting strong: So far this season, Khrennikov had his best finish ever in the Open as he currently sits in 10th worldwide and sits atop the Russia national champion leaderboard. To close out the Filthy 150, he won five of the last six events to finish second overall.


12/6 – 12/8: SouthFit Challenge (Buenos Aires, Argentina)
12/7: New Wods on the Block (Lubbock, TX)
12/7: Granite Games Winter Throwdown (Lubbock, TX)
12/7: Warrior Affiliate League Battle Royale (Whittier, CA)
12/7: Game of Rowers (Norwood, MA)
12/7: 2019 Local RIVals Series (Colchester, CT)
12/7: Granite Games Throwdown at Slate CrossFit (Seattle, WA)
12/7: 4th Annual Reindeer Games (Bismarck, ND)
12/7: Granite Games Throwdown at Snake River CrossFit (Nampa ID)
12/7: Granite Games at Crossfit North Charleston (Charleston, NC)
12/7: Capital City Classic (Madison, WI)
12/7 – 12/8: Pandaland CrossFit Challenge (Chengdu, China)
12/7 – 12/8: CrossFit Winter Classic (Cleveland, OH)
12/11 – 12/14: Dubai CrossFit Championship (Dubai, UAE)
12/15: Strong New York (New York, NY)
12/15: Syndicate Vault (Columbia, MD) 
12/18: 2nd Über Belles and Balls (Bandera, TX)

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