Your Coffee is ready.

Nice Girls Book Club Seeks to Empower and Make Positive Impact

Morning Chalk Up

September 7   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Invictus athletes Dani Speegle, Devyn Kim, Jessi Smith and Megan Rasich start the “Nice Girls Book Club”
  • Advice from Ben Bergeron about avoiding injuries in CrossFit training
  • Is the Madrid Championship a gymnast’s dream?
  • So, You Want to Start a Training Business: Where to Begin?

Don’t forget to hit us up with story tips, highlights, quotes of the day and more.

QUOTE OF THE DAY + Send us a Quote

“If you do the work, you get rewarded. There is no shortcut to success.” - Michael Jordan

  Powerhouse Invictus Women--Dani Speegle, Devyn Kim, Jessi Smith and Megan Rasich--Start  

Powerhouse Invictus Women--Dani Speegle, Devyn Kim, Jessi Smith and Megan Rasich--Start "Nice Girls Book Club"

CrossFit Invictus training camp powerhouse members Devyn Kim, Dani Speegle, Megan Rasich, and Jessi Smith are coming together to spearhead a new book club for women in the CrossFit community and beyond. While the club will, of course, be focused on bringing people together with a monthly book, there’s also an emphasis on empowerment, empathy, and growing friendships.

The book club, called “The Nice Girls Book Club,” will read a book (or possibly a few) together each month, and come together to discuss it through Zoom calls and Instagram posts. The women talked about how each of them have individually benefitted from reading in their own lives, as well as how it has brought them all together as friends, and they wanted to share that with the world.

  • “I think the ability to meet more people, especially in the CrossFit space but in a different light (is important),” Smith said. “We have a friend who joked that we don’t make any friends outside of the CrossFit space so I think this is good for us to branch out and meet people in different walks of life, learn about them, and talk about something we have in common.”

While the experience so far has been overwhelmingly positive for the club’s leaders, it didn’t come without some apprehension and hard work.

There are, of course, kinks to work out, like finding a timezone that works for all participants and how to deal with an audience that is growing so rapidly. Plus, with all four of the women being elite athletes, they were also worried that the club might be taken advantage of.

  • “I was a little hesitant at first to start the Zoom calls because I was like, are people just going to get on here and be like, ‘oh my God, I’m talking to these CrossFitters?’” Speegle said. “But it was none of that. Immediately everyone was like, ‘let’s talk about the book!’ It was this beautiful thing that we could bring all of these people together and it didn’t have to be able who we were, it was just women coming together to talk about a book.”
Continue Reading...
Why Should You Train In a Barefoot Shoe?

Why Should You Train In a Barefoot Shoe?

Heel strike. Foot strike. Barefoot. Everyone has an opinion on what your foot should be doing, how it should be hitting the ground, and how much midsole you need in your training footwear.

There’s a lot of reasons barefoot training might be for you:

  • Natural foot mechanics
  • Improved balance and proprioception
  • Strengthen foot muscles
  • Improved sensory feedback
  • Versatility
  • Promote natural arch development

Find out more about barefoot training.


🏋️‍♀️ USA Weightlifting: Yesterday USA Weightlifting announced that it is joining the United Masters Weightlifting Federation (UMWF) to help provide USAW masters members a clear pathway for international competition.

🚨🚨 TYR Wodapalooza Online Challenge and Qualifier (WZAOC): The WZAOC is the first step in earning a spot to compete in Miami at the TYR WZA fitness festival in January, but it’s also a great opportunity to throw down with your gym family, Friday Night Lights-style. Athletes have two options for the TYR WZAOC, individual or team of three. Check it out and register now!

  • The first WZAOC workout has dropped and it’s 🔥🔥:
    • 15 Minute AMRAP
      Front Squats
      Lateral Over-the-bar Burpees
      Toes to BarRound 1 – 95/65 pounds
      Round 2 – 135/95 pounds
      Round 3 – 155/105 pounds
      Round 4 – 185/125 pounds
      Round 5 – 225/145 pounds

ICYMI: Josh Woolley and the Mammoth Training Methods behind Emma Lawson’s success.

  How to Avoid Injuries in CrossFit  


How to Avoid Injuries in CrossFit

“Leave your ego at the door,” the sign reads.

I’ve seen a version of this sign hanging above the entrance of many CrossFit gyms.

Unfortunately, that’s often the extent of the conversation about what to do with our egos–to the detriment of members, coaches, and the affiliate itself.

We know we’re supposed to leave our egos in the parking lot, but few know how.

For years, I didn’t either.

Continue Reading...
  The 2023 Madrid Championship: A Gymnast’s Dream  

The 2023 Madrid Championship: A Gymnast’s Dream

It’s been a month since the Crossfit Games and the entire community is antsy for more competition.

Luckily we have the 2023 Madrid Championship starting tomorrow to give us our dose of action.

In anticipation for the event, we’ve taken a close look at the tests with an eye toward see anything that stood out.

What we found is a gymnast’s dream programming.

The workouts: With six out of the seven total tests already released we have been given enough info needed to make some deductions.

Let’s take a quick look at the tests:

Test 1: The Mad Beginning

  • For time:

15 Box Jump Overs (42/32 inches)
30 Sandbag Squats (80/60 pounds)
45 GHD Situps
30 Pistols
15 Deficit SHSPU (6 inches)
60/48 Calorie Assault Bike
15 Deficit SHSPU (6 inches)
30 Pistols
45 GHD Situps
30 Sandbag Squats (80/60 pounds)
15 Box Jump Overs (42/32 inches)

Continue Reading...
  So, You Want to Start a Training Business: Where to Begin?  

So, You Want to Start a Training Business: Where to Begin?

If you’ve ever thought about opening a personal training business, you’re not alone. For coaches, athletes, and many other sports professionals, opening a business is an important, exciting step for their careers – but it’s also overwhelming and daunting, presenting unique challenges and obstacles.

Wondering where to begin? TrueCoach, a trusted personal training platform, is here to help.

Step One: Choosing Software

When starting a personal training business, finding the right software is key. Platforms like TrueCoach help streamline workflows and save time so you can focus your time on clients, not administrative tasks.

How do you find the right software for your business? Think about what your business needs: the ability to create and save workouts, a way to communicate easily with clients, the ability to track progress, and more.

Then, look at software needs from a client perspective: clients should find the software easy to use, with simple ways to communicate and share content.

With that information, you can pick the software that meets the specific needs of your business and clients.

Step Two: Certifications

A great way to elevate your personal training business, and differentiate your business from others, is through certifications. But there are tons of different programs out there. How do you choose what’s right for you and your business? Evaluate price, time, and training techniques.

To help you narrow down options and choose a certification, TrueCoach has partnered with five of the best programs around.

  • International Sports Sciences Association (ISSA): ISSA is a highly-accredited association that offers training and NCCA-accredited exams. Their primary training programs include Certified Personal Trainer, Yoga Instructor, Group Exercise Instructor, Certified Indoor Cycling Instructor, and Strength Training Specialist.
  • USA Weightlifting: USA Weightlifting offers the leading certification for coaches and trainers looking to work with athletes who utilize the snatch, clean, and jerk for sport, fitness, or health.
  • National Council on Strength and Fitness (NCSF): Another NCCA-accredited program, NCSF offers premier online certification courses for Personal Trainers, Strength Coaches, and in Sports Nutrition.
  • National Academy of Sports Medicine (NASM): NASM educates personal trainers, wellness coaches, and nutrition coaches.
  • American Council on Exercise (ACE): ACE offers four NCCA-accredited certifications: Personal Trainer, Group Fitness Instructor, Health Coach, and Medical Exercise Specialist.
Continue Reading...


This Pumpkin Spice Cold Brew from the Macro Barista

Wanting to get your pumpkin spice on but with less sugar? Use this hack from the Macro Barista so you can enjoy the same taste but with a lot less sugar.




Gymnastics Based on Your Skill Level

Unleash your inner gymnast! Get your first pull-up, muscle-up, press to handstand, and more with the new Power Monkey Training App! FULL access to over 15 skill-based assessment plans, including volume programs, and our signature Monkey Method GPP training. FREE access to our 1,200 movement video library and CORE365!



Would You Do Quarter Squats to Build Your Full Squat?

The answer to the above question is probably no. So why would you do quarter HSPU to get your HSPU?



Nanos, Legacy Lifters and More at a Huge Discount

Head over to Reebok’s website for some massive discounts on Nanos and Legacy Lifters for a limited time!



These Three Things Before Bed

Try these three things before bed so you can sleep and feel better.


Share Your CrossFit Story


Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a tip.

9/22 - 9/24: Beach Brawl (Pensacola Beach, FL)
9/23 - 9/24: Madrid Fitness Challenge (San Lorenzo del Escorial, Madrid, Spain)
9/23: Ladies of Power: Pittsburgh (Pittsburgh, PA)
9/23: Warrior Games 2023 (Suffield, CT)
9/23: Thrive Throwdown (Lynchburg, VA)
9/23: Warrior Games 2023 (Suffield, CT)
9/23: The Gulf Coast Games (Pinellas Park, FL)
10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/14 - 10/15: 059 Classic (Modena, Italy)
10/14 - 10/15: The Vanguard (Lakeland, FL)
10/14: Strength and Speed (Feasterville, PA)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: Festivus Games – Pairs (Savannah, GA)
10/27 - 10/29: Oslo Throwdown (Oslo, Norway)
10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
11/4 - 11/5: Hold Fast Competition Individual (Gerenzano, Italy)
11/11: War of the Masters (Elkton, MD)

See all upcoming events

Your Coffee is ready.