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Our Favorite Kari Pearce Moments

Morning Chalk Up

October 28   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • An English detective prepares to finish his 100th triathlon in 100 days.
  • How to watch the Rogue Invitational and the complete schedule of events.
  • Are you thinking about selling your gym? Why it may not be worth what you think.
  • Our favorite Kari Pearce memories.
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“Be a positive energy trampoline – absorb what you need and rebound more back.” - Dave Carolan

  The ‘CrossFit Detective’ Completes 100 Indoor Triathlons in 100 Days to Support a Critical Nonprofit 

The ‘CrossFit Detective’ Completes 100 Indoor Triathlons in 100 Days to Support a Critical Nonprofit

This Friday, October 29, Peter Williams will head to CrossFit DeltaFox in Darwen, UK, and try to complete 10 indoor “JST Compete” triathlons back-to-back. These triathlons will take him to a staggering 100 triathlons completed in 100 days while raising awareness for an important foundation, The 180 Project.

The details: The indoor triathlon consists of a 7k row, 300-calorie AirBike (or 15k BikeErg), and 5k SkiErg. Williams has completed these triathlons while also working as a full-time detective with Greater Manchester Police and as a coach at CrossFit DeltaFox.

  • Williams, a co-founder of Battle Cancer, completed his first indoor triathlon on July 24, and he has continued to do so with the goal of reaching 100 by the end of October and raising awareness for The 180 Project.
  • While Williams completes his 10 indoor triathlons, members, past graduates of The 180 Project, and current intake will jump in alongside him and try to take the total number of completed triathlons to 180.

Williams: “This is to be completed daily. The challenge is primarily focused on the mental application of completing them as opposed to the physicality. Fitting them in with daily life, children, a career and coaching. This signifies the mental struggles those face daily when tackling addiction. This is my effort in walking in someone else’s shoes for a small snapshot of time.”

CrossFit DeltaFox is the home base of The 180 Project. The membership fees fund the project while the community members work alongside those trying to change their lives. The partnership helps create a strong dynamic and a fostering environment.

Training for the challenge: Tackling 100 indoor triathlons is no small feat, and Williams had to take some steps to achieve this task. He follows the JST Compete programming, and he works alongside the two people behind it — Steve Fawcett and Jak Cornthwaite — while focusing on improving his row time and other potential weaknesses.

  • Williams also worked with Leen Newtrition to dial in his nutrition during the 100-day challenge. He was able to maintain his performance while balancing his job, role as a coach, and time with his family.
  • Williams put extra emphasis on his recovery each night. He completed GoWod stretch routines while watching Netflix and focused on specific areas with his Compex Fixx 2.0 Massager.

Williams: “My day job is a Detective within Greater Manchester Police. I jumped at the chance to get involved and I am happy that I did, because not only was I introduced to this incredible project, but it helped change my perspective, especially on people that I would routinely come across within the criminal justice system.”

“This experience changed the way I approached those battling addiction and identified that CrossFit and this project was a solution to helping those break the cycle of not only addiction but crime.”

Bottom line: Williams plays a critical support role while working as a coach at CrossFit DeltaFox, but he is taking it to the next level. Completing 100 indoor triathlons will only create awareness and drudge up further support for this important nonprofit while providing people around the world with an opportunity to contribute.

There are two ways to support Williams as he completes the challenge. Raffle tickets are available until midnight on October 31 for the cost of £1. All proceeds will go to The 180 Project, and the winner will receive a £1,500 home gym prize courtesy of brand partner Wolverson. The 180 Project also has an ongoing fundraising link at the organization’s website

SPONSORED UCANCo._1626784555
The Pre-Workout Edge Trusted by Top CrossFit Athletes

The Pre-Workout Edge Trusted by Top CrossFit Athletes

Top athletes at the Rogue Invitational will be opting for pre-workout carbs over caffeine.

Their fuel of choice for stable blood sugar – the key to crushing long and brutal WODs – is UCAN’s SuperStarch.

“I recommend UCAN to anyone who’s training hard and struggles with hunger or feeling drained during a workout” – Travis Mayer, 7x CrossFit Games athlete

Now available in a convenient pouch, UCAN Edge lets you push hard through an entire workout, keeping you fueled more effectively than the short-lived burst of energy from caffeine.

Try the new Strawberry Banana UCAN Edge and save 20% with code “CHALKUP”.

  How to Watch the 2021 Rogue Invitational and Schedule of Events 

How to Watch the 2021 Rogue Invitational and Schedule of Events

After an online competition last year, the third installment of the Rogue Invitational resumes with a live, in person event. This iteration of the prestigious event moves from Rogue Headquarters in Ohio to the 12,000-seat Dell Diamond just outside of Austin, Texas. The three-day event will take place October 29-31.

Live broadcast: The Rogue Invitational will carry a live-stream of the competition as well as the Legends division and Strongman competition all three days on their official YouTube channel.

  • In addition to the live broadcast, CBS will broadcast three, hour-long featurettes of the competition with the first program to debut on Nov. 13. The final two programs will debut back-to-back on Christmas Day.

The Morning Chalk Up Coverage: The MCU team will be onsite providing coverage of the competition with exclusive athlete interviews, in-depth coverage, highlights, analysis, images and daily recaps on our website, and on our official YouTube and Instagram pages. Subscribe and sign-up for alerts and updates on the latest content as it’s posted.

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  Selling Your Gym? Why it Might Only be Worth the Value of Your Equipment 


Selling Your Gym? Why it Might Only be Worth the Value of Your Equipment

In 2017, Nick Sarruda purchased CrossFit South Shore in Hanover, MA for $65,000.

Factoring in depreciation, the equipment alone was worth in the neighborhood of $50,000, he explained, so he essentially bought the gym with approximately 70 members, for just $15,000 more than the value of the equipment.

Sarruda wasn’t willing to pay more than that, because he knew he was essentially just paying for a full-time job—or “buying a project” as he put it.

“It wasn’t an investment. Running this gym would require (full-time) work on my part,” he said. “If the gym was making 20 to 30 percent profit, then maybe it could have been an investment. But if you don’t have that, then as a seller you’re basically just negotiating the assets.”

Thus, he and the owner valued the business based on tangible business assets and $15,000 of “good will,” which included the gym’s existing book of clients, the business reputation and the building lease.

“And then we ended up having to negotiate a new lease anyway, so that didn’t end up helping us,” said Sarruda, who is currently in the process of acquiring a second gym and is hoping to merge it with CrossFit South Shore in the near future.

A Familiar Story

Sarruda’s story is a common one that affiliate owners, and other small gym owners, experience when selling their business: They find themselves negotiating for far less than they had hoped for, often for not much more than the value of their depreciated equipment.

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  Staff Picks: Top Moments From Kari Pearce 

Staff Picks: Top Moments From Kari Pearce

Last Friday perennial podium contender Kari Pearce announced her retirement and revealed that the Rogue Invitational would be her final time on the competition floor. This weekend’s competition will bring an end to a career that saw Pearce break a five year podium drought at the 2020 CrossFit Games, and earned her the title of the fittest American woman for a record fourth time.

In honor of her swan song in Austin this week, our staff compiled our personal picks for our favorite moments across Pearce’s illustrious career over the past seven seasons.

Justin Lofranco, Editor-In-Chief

Everyone else here is going to share memories of Kari Pearce as an athlete. I’m going to talk about her as a person. Joyful and disciplined. Those are two words I’d use to describe Kari.

  • She works so damn hard too. Not many people know this but she responds to every message she receives on social media and regularly responds to comments, and not just on her own posts, but others’ too.
  • There also hasn’t been a media request she’s turned down that we’ve asked for. It’s always, “OK, let me check my schedule,” then we settle on a date and time, and always with a smile on her face. Oh and then she’s the 2020 third fittest woman on earth with running a business. It’s nuts.

I’ll miss running into Kari during athlete check-ins, catching up for a quick chat, and I’ll miss seeing her compete, but we’re not going to miss Kari Pearce and what she does next, cause she’s not going anywhere, and whatever she turns her mind to will be very hard to ignore.

Tommy Marquez, Staff Writer

My favorite moment has to be the moment – in my humble opinion – that Kari Pearce truly arrived as one of the top athletes in the sport. At the 2016 Games a lot of people had Murph circled on the schedule as an event to watch considering the havoc it wreaked on the field a year prior.

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Three Progressions To Master Rope Climbs

Whether you're just getting started, or are already a rope climbing machine, here are three simple progressions from CrossFit Games champion Jason Kalipha to help you get faster on your next ascent.




Buy a Shirt for Shelly Head's Breast Cancer Fundraiser

100% of the proceeds from every purchase of this limited edition shirt will be donated to support Barbells for Boobs through Shelly and Brandon Head’s efforts at Grapevine CrossFit.



Ben Bergeron's Thoughts on Monster at The CrossFit Games

Should Monster have been a sponsor at the CrossFit Games? Whichever side of the fence you're on, it certainly caused a lot of controversy. Hear the thoughts of long-time CrossFit stalwart Ben Bergeron on the Monster deal.



A Free Turkey For Thanksgiving

You have to find the sweet potato pie elsewhere, but we've got you covered for the main event. Sign up to ButcherBox today, and you'll receive a humanely raised, free-range, 10-14 pound turkey free in your first box.



Jalapeño Butternut Squash Queso Dip

This amazing queso dip is filled with incredible flavor from roasted butternut squash, jalapeño, your fav salsa, and tons of warming spices. Serve with chips, on nachos, in quesadillas, or basically, anywhere you can fit it in.


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

  • Well, that was a dramatic way to finish a 295 pound/134kg clean and jerk PR.
  • 11-year-old Brynn Catalano snatches 97 pounds/44kg, 116% of her bodyweight, 2kg off the national youth snatch record.
  • Congratulations Amanda Wozny from VO2 Max Health and Performance on the 300 pound/136kg front squat PR.
  • Congratulations John Barrett from Iron Road CrossFit in Douglas, GA on getting your first bar muscle-up.
  • Congratulations Tom Lennon, host of the Type-1 Lifting Podcast, on the 350 pound/159kg front squat PR.

On Saturday, Unit 22 CrossFit in Northampton, England will be hosting 12 Hero WODs in 12 Hours Multiple Sclerosis Trust, a UK charity working to improve the lives of those living with MS.

2/4: Valentine’s Day Massacre (Tucson, AZ)
2/4: The 2023 Winter Classic (Danbury, CT)
2/4: GOAT Youth/Teen Fitness Competition: Individual, Age Groups 10-17 (Olyphant, PA)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/12: The 2023 RCF Winter War (Londonderry, NH)
2/18: Moultrie South Georgia Classic (Norman Park, GA)
3/1 - 3/31: Barbells For Bullies: Sit Ups For Pups (Online Event, United States)
3/18 - 3/19: Okanagan Valley Throwdown (Penticton, Canada)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/25: No Weak Links (Marcy, NY)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)

See all upcoming events

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