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Pat Sherwood’s 21 Fitness Pitfalls to Avoid

Morning Chalk Up

November 6   |   POWERED BY


Happy Friday and welcome to the Morning Chalk Up. There are a lot of great developments in the affiliate community. Learn more below.

Keep those quote suggestions, story tips and PRs coming. Let us hear your voices at [email protected].

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“Let every American, every lover of liberty, every well-wisher to his posterity, swear by the blood of the Revolution, never to violate in the least particular, the laws of the country; and never to tolerate their violation by others.” - Abraham Lincoln

  '21 Fitness Pitfalls to Avoid,' According to Pat Sherwood  

'21 Fitness Pitfalls to Avoid,' According to Pat Sherwood

We’ve all been there. You’re spending hours in the gym, but seeing almost no improvements in your fitness.

That’s where Pat Sherwood, owner of CrossFit Linchpin in Tacoma, WA, a long-time employee of CrossFit LLC, and well-known media personality, comes in, with a list 21 common fitness pitfalls to avoid.

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  “How Many Members do you Have” Should be Low Priority, Gym Owners Say  


“How Many Members do you Have” Should be Low Priority, Gym Owners Say

Remember when you were 6 years old and were introduced to another kid around your age? You felt excited at the prospect of a new playmate, but with an unquenchable need to size the other kid up. So you asked, “How old are you?” The experience is oddly similar to what two affiliate owners look like when they meet for the first time. There’s an immediate, excited ‘we have something in common’ tone. Then, as if a reflex, the question gets popped: “How many members do you have?”

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  Melanin CrossFitters Hosts All-Inclusive Competition, Workouts Released Today  

Melanin CrossFitters Hosts All-Inclusive Competition, Workouts Released Today

Melanin CrossFitters, an organization dedicated to supporting, uplifting, and assisting people of color in the CrossFit community, is hosting a virtual competition this month called “The BLACKOUT.” The competition is an all-inclusive fall throwdown with a portion of the proceeds going to benefit the Destined for Greatness Youth Outreach Center.

One big thing: During the tumultuous summer months for the CrossFit community, athlete Lesley Henderson-Sanders created a virtual space for people of color within the CrossFit community to connect and share stories and experiences. The Melanin CrossFitters group has continued to grow and is now hosting it’s first major event.

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  Melanin CrossFitters Hosts All-Inclusive Competition, Workouts Released Today  

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  Noble Clay Fitness Brings Annual 2k Row To A National Level  

Noble Clay Fitness Brings Annual 2k Row To A National Level

Step into Noble Clay Fitness on an ordinary day in downtown Atlanta, Georgia, and it might not look any different than your standard functional fitness gym. But there is one thing uniquely different about Noble Clay that sets them apart from the rest. If you look at their pricing brochure, there isn’t one defined number. Instead, the monthly price of fitness ranges anywhere from just $1 to $279 a month.

One big thing: Since its inception, the goal of Noble Clay fitness has been to provide fitness to all income and fitness levels in the community.

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How Justin Cotler Coached Kari Pearce to an Event Win in Atalanta

Justin Cotler joins Scott Switzer and team on the Clydesdale, Fitness and Friends podcast this week to discuss the unique experience of the 2020 CrossFit Games and coaching Kari Pearce to a podium finish, breaking a five-year drought for American women.




Healthy Kids and Family Cookbook (Powered By Healthy Steps Nutrition)

Are you looking for kid-friendly recipes the entire family will love? This brand new cookbook is just for you! Healthy Steps Nutrition is donating 100% of all revenue from the first 1,000 copies sold of the cookbook to families in need this Thanksgiving.



How to Use Rest Days Effectively

CrossFitters love to train; it's who we are. But, training all-out day after day takes its toll and your body needs to rest and recover in order to build muscle, allow the central nervous system to calm down and give the adrenal glands a break. In this Misfit Athletics video, learn how to use active recovery and rest days effectively in your training program.



Buying A Thanksgiving Turkey

Today only new ButcherBox subscription members will get a free Thanksgiving Turkey (10-14 pounds) plus an additional $10 off their first box with the code "TURKEY10". ButcherBox delivers 100% grass-fed beef, free-range organic chicken, heritage breed pork, and wild-caught Salmon all free of antibiotics and added hormones right to your door.

TURKEY + 10.


Healthy Turkey Chili

We are barreling into the cold weather months and it's the perfect time for chili. Here's a great healthy turkey chili recipe made with lean ground turkey, kidney beans and corn. It's perfectly spiced and packed with plenty of protein and fiber. Here's a tip: it can be made on the stovetop or in your slow cooker!


Congratulations to James R., who was the first to correctly answer how many times have individual CrossFit Games Champions led wire-to-wire. The correct answer was three times [Mathew Fraser – CFG20, Tia-Clair Toomey – CFG20, Jolie Macias (Gentry) – CFG07].

  • Today’s question: Besides Tia-Clair Toomey, which other woman did not fall into 5th place at any time during Stage 2 of the 2020 CrossFit Games?

Submit your answer.


Good Read: "Lessons from COVID"

The South China Morning Post this week, ran an article entitled “‘Lessons from COVID’: Hong Kong’s Top CrossFit Coach on Staying Fit Mentally and Physically During Global Pandemic” by Patrick Blennerhassett and it’s a pretty good read. In it, the author profiles how Ed Haynes, Hong Kong’s premier coach, has used the adversity of COVID to shape his coaching philosophies and highlights his connection to his brother, Games athlete, Ant Haynes. Here are a few takeaways:

  • Ed Haynes: “In a nutshell, number one, what Covid has taught us is you can’t plan for anything right now,” said the Coastal Fitness founder, who serves as its managing director and head of health and performance. “A lot of us had plans going into Covid that were taken away and a lot of us are in a position where we want to make plans but we just don’t know what the future is going to hold.”
  • Blennerhassett: “Haynes, a former Hong Kong rugby player, coaches the city’s top two CrossFit athletes, brother Ant and Tammi Robinson, who competes for her native South Africa. Haynes also looks after a number of top athletes, including a masters tennis player, multiple trail runners, ultramarathoners and professional rugby players.”
  • Blennerhassett: “He also oversees more than a dozen employees at Coastal Fitness, more than 220 regular gym members and thousands of online followers who subscribe to the gym’s workout plan. Having to close down twice, and now having reopened since September, Haynes said it has been a journey of self-discovery for everyone.”
  • Haynes: “Covid has been tough. A lot of people have come out of it in a worse place. They were probably dealing with a lot of issues anyway. But for the most part, it has been a really fantastic thing for the fitness community. What Covid has taught us is the importance of health.”
  • Haynes: “Covid reminded us why we train in the first place, and the reason we train is that we want to be healthy. We want to be able to do this for a really long time, and number two, we want to feel good about ourselves.”

Learn more about Haynes’ approach to coaching and how his athletes are weathering the pandemic in the full article.

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5/20 - 5/21: Tough As Nails (Lubbock, TX)
5/21: Luminate The Day (Grand Rapids, MI)
5/21: Hollister Showdown (Hollister, CA)
5/21: Barbells & Beers (Berkeley Heights, NJ)
5/21 - 5/22: The Halo Games (Seattle, WA)
5/21: North East Hungergames (East Windsor, CT)
5/21: Mayhem in the Mountains (Colorado Springs, CO)
5/21: SlaughterFest 2022 (Salem, OR)
5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
5/21: Code 3 Clash (Eagle, ID)
5/21: Spring Splash 2022 (Fuquay Varina, NC)
5/21: Luminate the Day (Grand Rapids, MI)
5/21: Big Impact Games – CrossFit Fox Valley – Regional Qualifier (Kaukauna, WI)
5/21: Girls Gone Rx South Dakota (Rapid City, SD)
5/21: Girls Gone Rx Arkansas (Little Rock, AR)
5/21: Girls Gone Rx Eau Claire (Eau Clare, WI)
5/21: Girls Gone Rx SoCal (Van Nuys, CA)
5/21: Girls Gone Rx Louisiana (West Elmwood, LA)
5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

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