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Make Or Break For Top Athletes

Morning Chalk Up

September 17


Good morning and welcome to the Morning Chalk Up. It’s the final countdown — one day until stage one of the 2020 CrossFit Games. As a follow-up to the “Hopper Hopes” stories, Tommy Marquez digs into the workouts that were revealed yesterday and suggests which top athletes will need damage control on which workouts. Patrick Clark rounds out his series on Games newcomers by profiling Kendall Vincelette and Emily Beers interviewed Roman Krennikov, a perennial Games qualifier who will be competing in his first Games this year

  • Also, don’t miss Wykie Etsebeth’s interview with Games athlete Harriet Roberts.

We thrive on the quote suggestions, story tips and PRs, so keep them rolling in at [email protected].



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“Yesterday’s home runs don’t win today’s games.” – Babe Ruth


2020 CrossFit Games Updates


The countdown is on, stage one of the CrossFit Games officially kicks off Friday 9 AM in athletes’ local time zones, which means that five athletes will begin the competition at 4 PM PT Thursday/9 AM AEST Friday.

The Morning Chalk Up team will continue providing in-depth coverage, access to scores, interviews and content throughout the competition.

Premiering today at 12:00 PM PT on YouTube, Tommy’s #1 men’s pick to earn a top 5 Games spot.

Games Programming: 

Want to follow your favorite Games athletes? Here’s a complete list of links to all of their Instagram profiles. 

Quick Reminders:

  • Here’s the full roster and a handy chart to help clarify the new Games format.
  • There will be live updates, leaderboard analysis and event results streamed on the CrossFit Games website at the following times:
    • Thursday, Sept. 17 — 3:30 PM PST (pre-event coverage)
    • Friday, Sept. 18 — 12:00 PM PST
    • Friday, Sept. 18 — 6:00 PM PST
    • Saturday, Sept. 19 — 12:00 PM PST
    • Saturday, Sept. 19 — 3:00 PM PST
  • Athletes will compete inside specified time slots throughout the two days starting Friday morning in Sydney (Thursday afternoon Pacific Time). They will only be able to complete each workout once in their time slot.

How Many Calories Should You Eat?

How Many Calories Should You Eat?

Is your goal to lose your quarantine 15? Are you trying to gain muscle so you can set a new back squat PR? Either way, nutrition plays a critical role in you achieving these goals.

What works for your best friend may not work for you. It’s important for you to know the exact amount of calories your body needs. Having the appropriate nutrition for YOU will get you to your goals faster.

Take control today with our free, evidence-based TDEE (Total Daily Energy Expenditure) calculator and get your personalized calorie needs.



What To Watch: Make or Break Workouts for Top Contenders

 What To Watch: Make or Break Workouts for Top Contenders 

We officially know six of the seven tests for part one of the 2020 CrossFit Games, as the Games team divulged the details of the workouts across three separate instagram posts Wednesday. Dave Castro’s clue a day prior gave us a solid primer for the full announcements, but we still don’t know the details of the stated finale, Awful Annie.

The past two days we’ve broken down which elements of potential programming would distinctly favor the top contenders of the men’s and women’s division, and with what we know right now, we’re going to break down the single most important workout for those same athletes based on their (relative) weaknesses


Kendall Vincelette: Continuing Her Open Success

 Kendall Vincelette: Continuing Her Open Success 

Kendall Vincelette knows she has her work cut out for her when she competes in her first career CrossFit Games on September 18-19. Like the other athletes in the field she has been training for this moment all year. Unlike some of her contemporaries, her elite competitive background is not as extensive. However, when she has competed, she has shown she deserves to be alongside the greats in the sports.

Remind me: Vincelette at 26-years old has two regional appearances to her credit. In 2015 she competed at the West Regional as an individual where she placed 31st. Her next appearance was two years later at the 2017 Central Regional with Union Fitness where she helped the team to a 10th place finish.

She has competed in two Sanctionals over the last two years. In 2019 she placed sixth at the Granite Games but made her presence felt at Wodapalooza this past February.

Vincelette has been able to compete at a high level while attending graduate school. On top of getting her masters in Nurse Anesthesia. She also trained this season without a personal coach while following CompTrain training.


Roman Khrennikov, Three-Time CrossFit Games Qualifier, Finally Gets the Chance to Compete

 Roman Khrennikov, Three-Time CrossFit Games Qualifier, Finally Gets the Chance to Compete 

After placing 10th in the 2020 CrossFit Games Open, Russian athlete Roman Khrennikov punched his ticket to the Games. And for the third straight year, it was looking like Khrennikov might not be able to compete.

The problem: Khrennikov, who first became known when he won the 2018 Europe Regional, hasn’t been able to get a travel visa to the United States, even after CrossFit HQ provided letters explaining his intention to compete at the CrossFit Games.  

Then everything changed: With the change in format this year and stage one of the Games being online, the 25-year-old Russian national champion will finally get his opportunity.

  • “I’m very excited about this. It has been my ambition to compete at the CrossFit Games for a long time….the format is not what we all want, but it is the best option that could be made in the situation. Since this is my best chance to compete against the strongest athletes and show them what I am made of, I will take it,” Khrennikov said.

CrossFit Games Update: Catching Up With Harriet Roberts

 CrossFit Games Update: Catching Up With Harriet Roberts 



How Should I Go From Classes to Competitor

It’s the CrossFit Games week and maybe the elite competition has you thinking about how to take your training to the next level. Take a listen to this episode of the Legion Podcast to learn about making the transition.

 Morning Chalk Up 



The Only Hygiene Products You Need Right Now

BRAVO SIERRA’s bestselling hygiene essentials are made in the USA with clean ingredients and field-tested with U.S. Military service members. This week only, Morning Chalk Up subscribers get an exclusive $5 towards any purchase of $19 or more when you enter “CHALKUP5” at checkout.

 Morning Chalk Up 


If a Static or Dynamic Start is Better for You in the Snatch

Most errors in the snatch are made in the first pull. Take a listen here and learn if your snatch faults are a result of your setup. And learn some tips and tricks to improve your lifts.

 Morning Chalk Up 


Dress Like The Pros

No, we aren’t in Madison but you can still pick up the same Reebok Games gear the pros are wearing for the CrossFit Games. And if you live in the United States you can use the code “FRIEND” at checkout to get some items at 40% off and the Nano 9 for just $70.

 Morning Chalk Up 


Vegan Mac and Cheese

I know, I know, it doesn’t sound amazing. But, it is! This is the best vegan mac and cheese recipe we can find. It has a cashew cheese sauce and can be made in a few simple steps. It will be your new favorite plant-based comfort food!





Community Round-Up

Here are two events we are looking at right now:

  • Beer and Burpees: If you haven’t heard of this event, it’s been around for ten years and raises money for special needs kids to fulfill their sports dreams. The event normally takes place in Charlotte, SC, but due to COVID, this year it has moved two miles outside the city to Indian Land CrossFit in Fort Mill, SC. Learn more and donate.
  • Team @RxSmartGear x Keala Foundation: If you are a San Diego local, join Rx Smart Gear on September 26 as we take on Cowels Mountain for this year’s virtual Ultimate Hawaiian Trail Run! Arrive at 7am at Cowels Mountain- Barker Way Service Road entrance. You can run, walk, skip, or dance with us as a team or on your own, all proceeds go to the beloved Keala Foundation! Not in San Diego? You can still take part! Learn more, sign up and donate here. Together we can make an impact!
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+ Submit an Event

9/18 – 9/20: The Central Regional (Bettendorf, IA)
9/19: Country Tuff Competition (Richfield, UT)
9/19 – 9/20: Anti-Racism 100 Miler (Chicago, IL)
9/23 – 10/7: The Greatness OnLine (Guatemala City, Guatemala)
9/26 – 9/27: Pensacola Beach Brawl (Pensacola, FL)
9/26: Big Impact Games (Kimberly, WI)
9/26: Jurassic Throwdown 2020 (Bonaire, GA)
9/26: RXSG x Kaela Foundation: Cowels Mountain (San Diego, CA)
9/26: Warrior Affiliate League Three Amigos (Chino, CA)
10/1 – 11/2: Fittest of the Coast – Coastal Qualifier (Mt Pleasant, SC)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/3: Iron Anchor Throwdown (Batavia, OH)
10/6 – 10/11: Virtual Shoofly Lift Off (Fuquay-Varina, NC)
10/9 – 10/10: Crash Crucible (Spartanburg, SC)
10/17: The Sacred Pine Throwdown (Ladson, SC)
10/28 – 11/10: The Fittest Experience Online Qualifier (Austin, TX)
11/7 – 11/8: The Bay Games [Unstoppable (online) Edition] (Jervis Bay, Australia)
11/7: Turkey Throwdown (6th Annual) (Limestone, TN)

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