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Noah Ohlsen Does 30 Unbroken Muscle-Ups

Morning Chalk Up

January 28   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • 24 WODS in 24 Hours, a gym owner raises $12,000 for Haitian orphanage.
  • Steven Moore chose zoom classes over booze and it’s paid off during the pandemic.
  • Going bankrupt was a key business lesson for Rx Smart Gear founder, David Newman.
  • Win the ultimate Open prep pack including personal online training, nutrition and mobility coaching and recovery products. Details below.

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

QUOTE OF THE DAY + Send us a Quote

“My coach said I run like a girl, and I said if he ran a little faster he could too.” - Mia Hamm

  24 Workouts, 24 Hours: Gym Owner Raises $12,000 for Haitian Orphanage  

24 Workouts, 24 Hours: Gym Owner Raises $12,000 for Haitian Orphanage

A year ago Corey Lewis took a humanitarian trip to an orphanage in Haiti, he returned home feeling the need to help the over 40 children who resided there. Two weeks ago he did just that as he and three others did 24 workouts during a 24 hour span to raise awareness and money for the Brace for Impact 46, a non-profit foundation which supports the orphanage.

CrossFit Connection: Lewis went on that mission as a guest of Kyle McClellan, founder of Brace for Impact 46. McClellan started the nonprofit after he retired as a Major League Baseball player. He and his wife wanted to help not only their local community in St. Louis, MO but outside the midwest.

  • Lewis and McClellan met through mutual friends and their love for CrossFit, Lewis as the owner Xtra-Mile Fitness in Fenton, MO and McClellan who picked up CrossFit after retiring from his 12-year baseball career.

Making a “Impact”: Brace for Impact 46 supports the IDADEE Children’s Home in Haiti and sustains community development in that local community. The foundation also assists inner city youths and development in St. Louis.

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Are You Wasting Time and Money On a Diet That Doesn't Give You Lasting Results?

Are You Wasting Time and Money On a Diet That Doesn't Give You Lasting Results?

Are you unsure what diet is best for you? With all the misinformation on the internet, we understand why you might feel overwhelmed.

The nutrition experts at Healthy Steps Nutrition have helped over 30,000 people worldwide become the healthiest version of themselves through our simple, habit-based approach.

In this episode of the Nutrition Made Simple Podcast, Nicole Aucoin and Ashley Osterman discuss five habits of highly successful nutrition clients.

Are you looking to become the healthiest version of yourself in 2021? These five habits will help you get there!



  • 🙏🙏🙏  The Ruck Raiser is taking place today. Five members of Reebok CrossFit Coastal Carolina in Hilton Head, SC will ruck for 22 hours to memorialize Corporal Jacob Novitski and to raise money for Operation R and RDonate now.
  • Catching up with Annie Thorisdottir, today on Instagram Live. Don’t miss out — 8:00AM PT/11AM ET/4PM GMT.
  • :fire::fire::fire: Noah Ohlsen crushed a bucket list goal: 30 unbroken ring muscle-ups.
  • Pat Sherwood joined the SimpliFinance podcast this week to discuss CrossFit, investing, entrepreneurship and real estate
    • Sherwood, on founding CrossFit Linchpin, a fully online affiliate: “As far as I knew, when I started Linchpin in 2014, I was just going to post the workouts on the Linchpin Instagram channel and a cool little photo and that was going to be that. I didn’t know it would grow into a business and a community…[it turned into] a small side business and eventually a big side business and eventually, now my full-time occupation.”
  • Annie Sakamoto, one of the original “Nasty Girls,” appeared on The Clydesdale Fitness and Friends podcast to talk about why she didn’t want to compete in the Games originally, how she feels about her benchmark workout “Annie” and about her affiliate, CrossFit Santa Cruz Central.
    • Sakamoto, on “Nasty Girls”: “It was just another day…Lauren gave a workout and was going to film it for the main site…after watching it for years, I felt like I don’t get what’s the big deal, now looking back at that video, I see that so much of it is Nicole [Carroll’s] effort.”
  • “Work Harder It’s Not Chemo”: Project Purple is hosting an awareness campaign during the weekend of February 6, called “Work Harder It’s Not Chemo” and asks everyone who can to put their body to work for 12 minutes and 57 seconds (because every day 1257 people are diagnosed with pancreatic cancer worldwide). Registration is free, but there are also options to donate cash to Project Purple and some great free gifts.
  • Steve’s Club, a national nonprofit program that provides fitness for at-risk youth is hiring a Director of Development and Communications and an Administrative Assistant.
  Steve Moore: Choosing Zoom Classes Over Booze during COVID Lockdowns  

Steve Moore: Choosing Zoom Classes Over Booze during COVID Lockdowns

When COVID-19 hit and the world shut down, Steve Moore realized he had a choice to make: He could let the stress of life and raising two kids get the best of him “and turn to alcohol,” or “train my ass off,” he explained.

Moore has been a member of CrossFit Tewkesbury in the UK since September, 2019. “I really could have gone either way,” he said.

  • At the time, Moore had just turned 40 and was no longer playing rugby, and he thought to himself, ‘Right, I need to do something with myself. I have this knackered shoulder from rugby and I’m fed up with being called a big bastard,’ he said of what was motivating him to make a lifestyle change.
  • And after a year of training hard and eating well, Moore has lost 35 pounds since the first lockdown. “I’m a lot happier and have loads more energy, too, and I can do things which I never would have been able to do 18 months ago,” Moore said.

The details: Moore’s transformation journey this past year has included three key pieces: commitment to exercise, to nutrition and to mobility.

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  Rx Smart Gear Founder David Newman on Going Bankrupt: “It Was Probably the Best Business Lesson I’ve Ever Had”  


Rx Smart Gear Founder David Newman on Going Bankrupt: “It Was Probably the Best Business Lesson I’ve Ever Had”

Although he’s known as one of the CrossFit world’s most successful entrepreneurs as the founder of Rx Smart Gear and his company’s wildly successful customized jump ropes, there was a point in David Newman’s life when all felt lost.

Working as a realtor in the San Diego area during the 2000s, Newman and his wife got hit hard by the 2008-09 economic downturn. Their veritable boutique real estate empire quickly dwindled away as they lost clients, properties, and found themselves unable to pay bills.

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  Rx Smart Gear Founder David Newman on Going Bankrupt: “It Was Probably the Best Business Lesson I’ve Ever Had”  

Ultimate Open Prep Giveaway

The 2021 CrossFit Open is just six weeks away and whether you’re training at home or in the gym, one lucky athlete will win the chance to eat, train, sleep and recover like a professional athlete.

Registration is open from January 25 – January 29. The winner will be announced in the intro of Saturday’s Morning Chalk Up newsletter.


  • 3 months of one-on-one nutrition coaching with Working Against Gravity.
  • One one One coaching with Brute Coach Daniel Condon.
  • A free account and 1 hour consultation call with Kelly Starrett from The Ready State.
  • A one month supply of beam recovery products including Dream, Revive and the Fixer.
  • Open registration paid for by Morning Chalk Up.

Fine Print

  • Emails must be submitted by January 29th at 6PM PT.
  • You can only enter one valid email per person.
  • Only U.S. residents can win.
  • By entering to win you agree to be contacted by all brands participating in the giveaway.
Enter Now...


Your Dip and Drive in the Push Press and Jerk

Do you struggle with consistency in the dip and drive for push presses and jerks? If so, give Coach Greg Everett's "rhythm dip" drill a try. The drill involves repeating a dip and drive three times in a consistent rhythm and finishing with one or more jerks or presses. The goal is to develop muscle memory, correct forward lean and focus on being snappy, quick and bouncy.




Recovering Like Mat Fraser

When you're the Fittest Man on Earth, recovery is a full-time job. Mat Fraser relies on beam, the highest-quality THC-free CBD products for athletes. Try 10 nights of his favorite dream powder and dream capsules for just $29.



Healthy Oatmeal Cookies

These healthy oatmeal chocolate chip cookies are vegan and gluten-free. It's an easy recipe and is perfect for new mamas or kids thanks to flax, oats and plenty of healthy fats and they are outrageously delicious!



Your First Bar Muscle-Up

Struggling to get your first bar muscle-up? Designed by Brent Fikowski, this six-week program will help athletes master the fundamental skills and strength needed to learn this movement.



The New PRVN Fitness Squad's First Training Session

The new PRVN Fitness Youtube channel just dropped its first training video and it introduces the team -- Brooke Wells, Alec Smith, Will Moorad and Street Hoerner -- as well as some new coaches. Tune in to see how the first session with the full squad at CrossFit Trivium in Nashville, TN panned out.


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.

4/1 - 4/2: The SuperTotal 2023 (Bridgeport, PA)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/1: CFR Crunchathon (Cincinnati, OH)
4/1 - 4/2: Seadog Summer Showdown (Jupiter, FL)
4/2: CFC Clash (Tallahassee, FL)
4/6 - 4/9: The Crown (Mallorca, Spain)
4/12 - 4/30: Courage to Rise Against Sexual Assault (Online, )
4/15: Best Babes Riverbend (Godfrey, IL)
4/15: Spring Fever Competition (Shelton, CT)
4/15: Teams Of The Midway: MMFF (Cary, IL)
4/15 - 4/16: Butchers Battles (Copenhagen, Denmark)
4/15: Big Impact Games Throwdown (Rockford, IL)
4/15: Battle for the Mountain 8 (Dawsonville, GA)
4/15: The Main Thing (Teams of 4: FFMM) (Cullman, AL)
4/15: WOD Wars Fitness Festival (Dunedin, FL)
4/15: Girls Gone Rx Canada: Newmarket Central (Newmarket, Ontario)
4/15: Best Babes Canada: Greater Montreal (Vaudreuil-Dorion, QC)
4/15: Best Babes Gilbert (Gilbert, AZ)
4/15: Best Babes Partner Comp: Woodland (Woodland, CA)
4/15: Best Babes Wyoming (Cheyenne, WY)
4/15: Girls Gone Rx Ohio (Lancaster, OH)
4/16: Warrior Affiliate League – Deuces Wild (La Habra, CA)
4/21 - 4/23: Bayside Classic (Daphne, AL)
4/22: Festivus Games Teams of 3 (Canandaigua, NY)
4/22: The Festivus Games (Rio Rancho, NM)
4/22: Festivus Games (Canandaigua, NY)
4/22: Festivus Games (Gainesville, GA)
4/22: Festivus @ CrossFit Loop (Castle Rock, CO)
4/22: Festivus Games (Willmar, MN)
4/22: AMRAP4Autism (Forked River, NJ)
4/22: Spring Thaw Throwdown (Cumming, Georgia)
4/22 - 4/23: Benidorm Fitness Challenge (Benidorm, Alicante, Spain)
4/22: Festivus Games – Individuals and 3-Person Same Sex Teams (Savannah, GA)
4/22: Festivus Games – Teams and Individual @ Crossfit Unbreakable (Parsippany, NJ)
4/29: Battle of the Elements (Ocala, FL)
4/29: CHLKDUP Classic (Nashville, TN)
4/29 - 4/30: Battle at the Lab (Clarksville, TN)
4/29: 2023 Spring Fling Olympic Weightlifting Meet (Chapel Hill, NC)
4/29: Warrior Slam IV (Waldwick, NJ)
4/29: CrossFit Waldwick – Warrior Slam IV (Waldwick, NJ)
5/6: Northwest Arkansas Basement Brawl (Fayetteville, AR)
5/6: O-Town Throwdown (Oconomowoc, WI)
5/6: Fittest on Main (Boaz, AL)
5/6: Fight for the Fittest TEAM (Ronkonkoma, NY)
5/6: Cynchro De Mayo Throwdown (Lapeer, MI)
5/6: Rep Your Box (Seattle, WA)
5/6: Code 3 Clash (Eagle, ID)
5/7: Spring Fling (Medina, OH)
5/13 - 5/14: Hold Fast Competition Team Challenge (Parabiago, Italy)
5/20: Girls Gone RX Wilmington (Wilmington, NC)
5/20: Girls Gone Rx San Antonio (San Antonio, TX)
5/20: Best Babes Northern Virginia (Vienna, VA)
5/20: Girls Gone Rx Wilmington (Wilmington, NC)
5/20: Girls Gone Rx Central Florida (Ocala, FL)
5/20: Girls Gone Rx Milwaukee (Milwaukee, WI)
5/20: Best Babes Arkansas (Little Rock, AR)
5/20: Limitless: All Female Competition (Batavia, OH)
5/20: Mayhem & Massacre (Winston-Salem, NC)

See all upcoming events

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