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Noah Ohlsen Sets New Fran Record 

Morning Chalk Up

October 14   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Where to workout in Austin during the 2022 Rogue Invitational
  • Rogue Invitational women’s field preview and breakdown
  • Noah Ohlsen smashes Fran record during Wodapalooza workout filming session
  • What questions still need to be answered about CrossFit’s new season structure?
  • Joshua Al-chamaa’s Workout of the Week
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“Greatness is a road leading towards the unknown.” - Charles de Gaulle

  Where to Workout in Austin During the 2022 Rogue Invitational  

Where to Workout in Austin During the 2022 Rogue Invitational

The 2022 Rogue Invitational is less than two weeks away, and we’ve got you covered with everything you need to know about visiting the Texas capitol area of Austin. Between now and the competition, we’ll be dropping the best places to grab coffee, cocktails, a quick meal or a delicious sit-down, and must-do activities to stay active when you’re not cheering on your favorite athletes at Dell Diamond.

To kick things off, here’s your guide to getting your fitness in while in the Austin area.

1. CrossFit Central

CrossFit Central Downtown

410 Pressler Street Austin, TX 78703

CrossFit Central Burnet Road

6205-A Burnet Road Austin, TX 78757

With two locations, classes all day long and open gym available, it’s the perfectly convenient drop-in spot. Register a drop-in beforehand online by securing your spot: view the schedule here.

2. CrossFit Round Rock

350 Old W Dr, Round Rock, TX 78681

While many attendees choose to stay in the heart of Austin, the Rogue Invitational is actually held in Round Rock, about 20-25 miles north of the buzzing city. If you’re staying closer to the venue, CrossFit Round Rock (CFRR) is your go-to. Located only 10 minutes from the event, they’ve expanded their open gym hours to make sure every fan can get their own dose of fitness in.

Modified open gym hours: Monday – Thursday: 10AM – 8PM, Friday: 7AM – 5:30PM

“Not only does CFRR have the best community, all the surrounding gyms have amazing ones as well and welcome all traveling CrossFitters with open arms,” General Manager and coach, Sam Auburn, said. “We are so excited to meet CrossFitters from all over the world and showcase how welcoming our community is, here at CFRR. It’s an honor to host all the athletes each year. It truly inspires so many within our CrossFit community.”

To view the class schedule, reserve your spot and complete the waiver ahead of time, click here.

3. CrossFit Texas

641 West Front Street Hutto, TX 78634

Two Austin-local powerhouses, BPN and Yeti, have teamed up to bring you free classes at CrossFit Texas, coached by athlete and BPN Director of Sponsorship, Adam Klink. The affiliate is located about 5 miles from the venue. View the schedule and reserve your class ahead of time, as these spots will go quick!

Free classes coached by Klink: Friday, Saturday, Sunday at 7am, 8:30 AM

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In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to Dex Hopkins and Brent Fikowski about if they think this new season structure is a step in the right direction, and have we gone back to the Regionals days?

WZA update: The TYR Wodapalooza kicked off their team qualifier squads of three (MMM/FFF) will take on seven workouts over 12 days to earn a spot to compete under the sun and palms in South Florida. 🏝

Inspiring story: Great piece in The New Republic about Ukranians taking up weapons training in CrossFit gyms in response to Russia’s invasion.

Interesting readThe Washington Post (paywall) has a good piece about how to exercise the best way to reduce fat cells in the body.

  Rogue Invitational: Women’s Field Preview  


Rogue Invitational: Women’s Field Preview

When the women hit the field of Dell Diamond on October 28 for the fourth annual Rogue Invitational it will be without some of the top stars in the division. The most notable name absent from competition will be six-time “Fittest Woman on Earth” Tia-Clair Toomey, who has decided not to defend her Rogue Invitational championship belt, a belt she has won three times since the event was created back in 2019.

Toomey is joined by fellow Games podium finisher Mal O’Brien, Brooke Wells (fifth at the Games) and Haley Adams (ninth at the Games) who have all elected to pass on the competition. This leaves the premiere offseason event without four of the top-10 finishers at this year’s Games.

Despite the absence of those four athletes the women’s field nevertheless will be fun and compelling to watch.

We have looked over and analyzed the field and just like the men we have grouped them into four categories for us to review where we think they could finish.

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  Rogue Invitational: Women’s Field Preview  

WOAH! Noah Ohlsen Break Fran World Record in WZA Online Qualifier?!

What is the fastest Fran time to date? Is it sub-1:50? From the research we’ve done, the answer is no… at least until now! Noah Ohlsen helped test some of the team online qualifiers for TYR Wodapalooza, which involved him doing the benchmark workout, Fran. Not only did he PR his own time, but he also might have the fastest time to date. Morning Chalk Up’s Lauren Kalil catches up with Ohlsen as they go through the play-by-play while watching his Fran video.

Watch Now...
  10 Questions the CrossFit Games Rulebook Should Answer Mid-November  

10 Questions the CrossFit Games Rulebook Should Answer Mid-November

With the newly announced change in structure for the 2023 CrossFit Games season, there are still many questions left unanswered and details that need to be fleshed out. CrossFit said that the entire rulebook will be released next month in an Instagram post and a spokesperson also reiterated the estimated release date.

One big thing: This is the earliest athletes and stakeholders will have received the rulebook, which is part of a more concerted effort by CrossFit to announce changes and updates further in advance to give everyone time to plan for the season ahead.

CrossFit has made steady improvements over the years to get the rulebook out earlier.

  • 2023 Season: Estimated November 2022 – A minimum of 78 days if released by November 30.
  • 2022 Season: Released on December 28, 2021 – 58 days before the start of the Open
  • 2021 Season: January 7, 2021 – 63 days before the start of the Open
  • 2020 Season: August 28, 2019 – 44 days before the start of the Open*
    • In 2020, the Open took place in October
  • 2019 Season: January 7, 2019 – 26 days after the start of the season

A few important unanswered questions: 

  1. How will CrossFit determine the Semifinal ranking system used to award two additional Games spots?
  2. Will each Semifinal send the same number of male and female athletes or could these differ? For example, if Australia’s female world ranking is higher than their males (sorry fellas), then do the females receive four or five spots and the males receive three?
  3. Will world ranking impact the lane assignments for workout 1 at Semifinals? Or will it be based on an athlete’s Quarterfinal finish?
  4. When will the final two “strength of field” Games spots be decided and announced?
  5. If North American and the European Semifinals qualify 10 athletes to the CrossFit Games, will the final event heat include only the top 10 athletes or a larger field given that athletes from earlier heats could reasonably qualify?
  6. What are the payouts for all stages of competition?
  7. Where will the seven Semifinal events be held?
  8. Will Semifinal athletes be allowed to compete in both age group and individual/team divisions like in 2021?
  9. What criteria will be used to determine which athletes can compete in the Region they are long-term residents of (ie: Roman Khrennikov vs Tia-Clair Toomey)?
  10. For teams when will the cut-off date for residency be? Has it changed?

Go deeper:

  Joshua Al-chamaa’s Workout of the Week  

Joshua Al-chamaa’s Workout of the Week

Today’s workout is programmed by one of the fittest men out of the United Kingdom, Joshua Al-chamma. The now-California resident made his first appearance a memorable one at the 2022 NOBULL CrossFit Games this year when he helped the CrossFit Invictus team to a third place finish.

He and the team plan on running it back for the 2023 season in hopes of capturing the Affiliate Cup but before then he is one of the athletes that will be competing as an individual at the Live Invitational Zelos Games in Las Vegas, NV on November 12-13.

  • Joshua Al-chamaa
    3 minutes on, 1 minute off until Ski Calories are complete
    21/17 Calorie Row
    21/17 Calorie Bike
    200/150 Calorie SkiTime Cap: None

Scaling Options:

  • No scaling options

Some advice from Josh: “Consistent efforts on the row and bike. Go big on the ski. 60 seconds of rest will allow you to rest your mind and body.”
To inquire about submitting an upcoming workout of the week, shoot us a note.



Three Drills To Improve Your Gymnastic Strength

Gymnastic strength takes time to develop, but doing the same drills day after day can become tedious at best and, at worst, mind-numbing. Add these three innovative exercises into your routine to see strength gains while keeping your brain engaged.




Run a 28-Day Nutrition Challenge at Your Gym

Want to offer your clients long-term results? Need more revenue for your gym? A nutrition challenge may be the answer. Join SugarWOD’s webinar with Nicole from Healthy Steps Nutrition Mentoring to learn all about setting up your nutrition challenge and converting it into an ongoing nutrition coaching program.



This Costly Deadlift Inefficiency

A common deadlift fault that can lead to injury or inefficiency is initiating a deadlift with your knees. Recognizing this easy mistake is the best way to start correcting your form. Does this look familiar to you? Then learn how to fix it!



Your Pregnancy And Postpartum Athleticism Coaching Certification

Learn how to help pregnant and postpartum athletes understand and adapt their training and mindset. This course covers physiological changes that occur, managing injuries, how to assess core and pelvic issues, and effectively programming for your athletes. Even better, use code “OCT22” for 25% off today.



Pumpkin Pie Overnight Oats

Thick and creamy pumpkin pie overnight oats with chia make the perfect easy breakfast. These healthy pumpkin overnight oats are protein-packed thanks to Greek yogurt and naturally sweetened with a bit of pure maple syrup. Top with whatever your heart desires. Like Pumpkin Spice syrup (sorry not sorry).

JOB BOARD Jobs from Gym Jobs

Club 600/CrossFit 600 | CrossFit Coach - Array

Kenesis Fitness & Performance | Personal Trainer - Array

CrossFit West Boca | Part-Time CrossFit Coach - Array

CrossFit Pine Creek | CrossFit Coach - Mid Day Classes - Array

Hill Country MVMT | Part-Time Coach - Array

CrossFit 781 | Evening CrossFit Coach - Array

Blue River CrossFit | CrossFit Coach - Array

Trident Athletics | CrossFit Coach Wanted for Expanding Team! - Array

Arrival Fitness | General Manager - Array

Crossfit South Surrey | Crossfit level 1 - Array

3Q Fitness | CrossFit Coach - Array

Southern Fitness and Martial Arts Centre | Fitness Centre Manager - Array

Evansville CrossFit | CrossFit Coach - Array

District H Strength & Fitness | Full-Time Coach - Array

Quantum Fitness | Group Fitness Coach/Nutritionist - Array

Move. Lift. Live. | Personal and Group Fitness Mentor - Array

OP CrossFit | CrossFit Coach and Personal Trainer - Array

Power Plant CrossFit | Group Fitness Coach - Array

Find A Job   |  Post Your Resume


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

Babylon CrossFit on Long Island, NY has already hit their goal of raising $20,000 for Barbell for Boobs— their event will be held this Saturday, October 15th from 7-9am. Pre-Registration is required.

3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)

See all upcoming events

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