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Remember When Gyms Programmed Their Own Workouts?

Morning Chalk Up

September 11

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Good morning and welcome to the Morning Chalk Up. Kendall Vincelette is a CrossFit Games rookie and a nursing graduate student, Emily Beers has more on the 26-year-old’s rise through the ranks from 2015 to the present. And, Hilary Achauer charts the development of outsourced programming on the affiliate level.

  • Also, don’t miss Tommy Marquez’s #4 finalist pick in the men’s division.

Keep the quote suggestions, story tips and PRs rolling in at [email protected].

Predict which athletes will finish in the top 5 in the order they will finish and you could win a $1000 Reebok gift card, signed Nanos, and a whole lot more. Pick your five.



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“There’s nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen.” – Annie Thorisdottir


2020 CrossFit Games Updates


It’s exactly seven days until the kick off of stage 1 of the 2020 CrossFit Games. There will be no live stream of the 60 athletes competing around the globe, but there will be regular updates, leaderboard updates and coverage segments through both days of the competition. 

  • Athletes will compete inside specified time slots throughout the two days starting Friday morning in Sydney (Thursday afternoon Pacific Time). 
  • Here’s the full roster and a handy chart to help clarify the new Games format.
  • Take 55 seconds to get pumped up and ready. 

Premiering today at 12:00 PM PT on YouTube, Tommy’s #3 pick to earn a top 5 Games spot.

  • Yesterday on The Bottom Line , Armen Hammer predicts his top 5 men and women for the Games finals.

Get to know the 2020 CrossFit Games athletes. We’ve been highlighting each of the 60 athletes competing next weekend on our Instagram account. All told, there are 15 separate countries represented and 17 athletes will be competing for the first time as individuals; for 10, this is their first-ever Games.  

Play “Guessing Games”, our CrossFit Games fantasy game. Select the top 5 athletes in the order you believe will finish the 2020 CrossFit Games stage 1 and you could win a HEAVY prize purse from Reebok, O2, Assault Fitness, JUNK and Macrostax.


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No Coach, No Problem for CrossFit Games Rookie Kendall Vincelette

  No Coach, No Problem for CrossFit Games Rookie Kendall Vincelette  

When the 2020 CrossFit Games Open came to an end, one of the top fifteen athletes on the worldwide leaderboard was not like the others: Twenty-six-year-old Kendall Vincelette.

Vincelette was the only top fifteen finisher who was not already a CrossFit Games athlete.

The differences don’t end there. Vincelette managed to qualify for her first CrossFit Games without a personal coach, let alone a mental coach, a handler, an agent, a dietitian, or even a regular registered massage therapist, like many of her competitors.  

  • She follows CompTrain and sprinkles in Mayhem’s aerobic capacity pieces “a couple days a week,” said Vincelette, who trains at The Power House in St Louis Park, MN. “And if I want to add something else, I’ll pull from other stuff I see here and there.”
  • She added: “At some point, I should think about finding a coach maybe.”

Vincelette’s rise: Vincelette’s single regional competition as an individual was in 2015 at the West regional when she placed 31st. Her only other regional appearance was with a team at the Central Regional in 2017. However, she has steadily improved each year since 2015, when she placed 703rd in the Open. In 2019, Vincelette finished an impressive 29th in the Open, only to improve upon that again this year, finishing 15th in the world. Her top individual Open workout finish was 18th overall in 20.1.

One big thing: Also unlike many Games athletes, who train and compete full-time, Vincelette is a nursing grad student at the Minneapolis School of Anesthesia, a commitment that often prevents her from training as much as she would like.



Remember When Gyms Programmed Their Own Workouts?

  Remember When Gyms Programmed Their Own Workouts?  

In late July, a gym owner posted a question in a CrossFit affiliate owners’ Facebook group. She was unhappy with the programming she’d been buying and asked what programming other gym owners used.

The answers rolled in: CompTrain, Mayhem, NCFit, Linchpin, Speal Programming.

Sixty comments later, Chris Coker, owner of CrossFit Wylie in Wylie, Texas wrote he was surprised that so many gym owners are outsourcing programming. He wasn’t knocking it, he wrote, but “10 years ago it was one of the reasons people wanted their own gym, to own their members’ experience and be the creator. Again, not a knock, it’s just fun to reflect on how things have changed.”

Things have changed. Ten years ago, programming for CrossFit gyms was a business model that didn’t even exist. Now gyms can choose from a long list of options when deciding what workouts to offer their members. However, just because gym owners can outsource their programming, is it something most CrossFit gyms should do?


2020 CrossFit Games Preview: Tommy’s #4 Men’s Pick for the Games Top 5 Spot

  2020 CrossFit Games Preview: Tommy's #4 Men's Pick for the Games Top 5 Spot  



What Your Front Squat One-Rep Max Should Be

Not all squats are created equal and when it comes to building real athleticism, the front squat reigns supreme. Not only does it allow you to develop explosive power which improves jumping and sprinting abilities, but it also builds significant core strength.

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Register for the ReNew You Challenge

There’s less than a week until the start for he ReNew You Challenge, formerly known as the WZA Transformation Challenge. Why not get a jump start on your New Year’s Resolution with programming, nutrition, mindfulness and motivational guidance from your favorite athletes and coaches.

  Morning Chalk Up  


Chipotle Black Bean Roasted Veggie Enchilada Casserole

This enchilada casserole is perfect for batch cooking and meal prep for the week. And, it’s delicious with layers of veggies snuggled between black beans, corn tortillas and a homemade chipotle sauce and cheese.



Congratulations to Sergio H., who was the first to correctly answer how many athletes on the 2020 CrossFit Games roster will be making their first ever Games appearance for any division. The correct answer was ten athletes — Kendall Vincelette, Kristine Best, Laura Clifton, Andrea Solberg, Sanna Venäläinen, Roman Khrennikov, Scott Tetlow, Justin Medeiros, Adam Davidson, Pete Shaw. This was the eleventh time Sergio was the first person to correctly answer the trivia question.

  • Today’s question: How many countries are represented in the 2020 CrossFit Games roster?

Submit your answer.





Community Round-Up

Here’s a quick round-up of some events and good works happening across the community:

  • Premonition CrossFit: Clackamas, OR affiliate, Premonition CrossFit has been accepting donations of water, Gatorade and snacks to provide for the firefighters working on the front lines of the wildfires there. 
  • OUTAthletics Virtual 5K: OUTAthletics is the world’s largest international initiative for bringing together LGBTQ+ athletes and allies to sweat for a cause in a safe, inclusive fitness environment. On November 8, they are hosting their first-ever Virtual 5K to raise money for their programs supporting the LGBTQ+ community. Sign up now!
  • The Greatness Fit Fest: One of Guatemala’s and Central America’s biggest fitness competitions, the Greatness Fit Fest will kick off virtually later this month. Athletes in the elite, Rx and scaled divisions will complete a total of six events, two each week over the span of three weeks beginning September 23. Learn more and get registered to compete!
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9/11: A Climb to Remember, 9/11 Memorial Workout & Run (Southern Pines, NC)
9/12: Goat House Classic (Overland Park, KS)
9/12: Metcon Rush (Hagerstown, MD)
9/12: Battle on the Border (Sherman, TX)
9/18 – 9/20: The Central Regional (Bettendorf, IA)
9/19: Country Tuff Competition (Richfield, UT)
9/26 – 9/27: Pensacola Beach Brawl (Pensacola, FL)
9/26: Big Impact Games (Kimberly, WI)
9/26: Jurassic Throwdown 2020 (Bonaire, GA)
9/26: Warrior Affiliate League Three Amigos (Chino, CA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/3: Iron Anchor Throwdown (Batavia, OH)
10/6 – 10/11: Virtual Shoofly Lift Off (Fuquay-Varina, NC)
10/9 – 10/10: Crash Crucible (Spartanburg, SC)
10/17: The Sacred Pine Throwdown (Ladson, SC)
11/7 – 11/8: The Bay Games [Unstoppable (online) Edition] (Jervis Bay, Australia)
11/7: Turkey Throwdown (6th Annual) (Limestone, TN)

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