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Rich Froning Weighs in on His First Sanctional

Morning Chalk Up

January 11

BUBS Naturals

Good Morning and welcome to your weekend edition of the Morning Chalk Up. The CrossFit Mayhem Classic kicked off today and we have a recap of the action. Our reporter, Niki Brazier caught up with the GOAT and event host Rich Froning, as well as 2019 CrossFit Games Rookie of the Year, Haley Adams. Today:

  • Day 1 in Cookeville.
  • A conversation with Rich Froning on the Sanctional and his future in the sport.
  • What flipped the switch for Haley Adams in the 2019 Games and how it will help her in 2020.
  • The CrossFit community continues to show up huge in fundraising efforts
  • A FITAID x Smoothie King collab.
  • The CrossFit German Throwdown qualifier goes live.

Weekend partner WODs and rest days on tap? Don’t forget to throw story ideas our way at [email protected].



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“The signature of mediocrity is chronic inconsistency.”

— James C. Collins


Mayhem Classic Day 1 Recap

  Mayhem Classic Day 1 Recap  

Day 1 of the CrossFit Mayhem Classic was short on events but long on distance as 57 athletes took on the Cookeville, TN countryside in a grueling distance ruck run Friday morning. The single event resulted in two scores as athletes were introduced to the type of programming that Rich Froning and the CrossFit Mayhem athletes go through while training for the CrossFit Games.

The event: Scored in two parts, the five-mile trail run through the Froning property had athletes wearing a weighted GoRuck pack (30 pounds for men, 20 pounds for women) as they dealt with muddy trails and steep elevations. The first score was based on the athletes’ completion of the first mile and the second was determined by their overall time.

  • Three-time defending Fittest Woman on Earth Tia-Clair Toomey stood atop the leaderboard after having the top score in both events.
  • Canadian Brendan Willis leads the field on the men’s side thanks in part to having the fastest overall time and third fastest time in the first mile.

On tap for day 2: Three events for the athletes, two exhibition events for the Good Dudes.

Withdrawals: Brooke Haas, Cheryl Nasso and Leah Irons each withdrew from the competition.

The Overall Top 10 After Day 1

  1. Tia-Clair Toomey (200) | Brendan Willis (190)
  2. Kristi Eramo-O’Connell (185) | Drew Wayman (185)
  3. Amanda Hardeman (185) | Josh Miller (176)
  4. Alison Stall (165) | Kyle Bernier (170)
  5. Veera Koskelainen (161) | Luke Shafer (167)
  6. Selina Paupert (156) | Chandler Smith (152)
  7. Alexys D’Tiole (144) | Jeffrey Adler (144)
  8. Feeroozeh Saghafi (128) | Alexandre Caron (136)
  9. Bridget Erickson (122) | Cam Crockett (124)
  10. Danielle Brandon (121) | Austin Bolen (118)

VIDEO: Froning Weighs in on Programming His First Sanctional, Logistics and Not Including Teams

  VIDEO: Froning Weighs in on Programming His First Sanctional, Logistics and Not Including Teams  

Niki Brazier catches up with Rich Froning for the launch of his first Sanctional event: The CrossFit Mayhem Classic. Froning talks about the logistics of putting on a Sanctional inside his affiliate, testing and programming each of the event’s workouts and why there are no teams competing. Here are a couple of key exchanges:

On programming: “I’ve had 10 years of competitive experience so I wrote all the workouts, I tested all the workouts. I have a team that could also test the workouts.”

On the logistics of programming inside an affiliate: “This first workout in the gym was [originally] written with barbells in ascending weight. We started looking at logistics…having barbells we had to cut the lanes down, time frame, stuff like that. We tested it as 12, 9, 6, increasing weight 185, 205, 225…We noticed there was another heavy barbell workout coming out later in the weekend. Let’s throw a dumbbell in there and make it a little bit different.”

On not including a team competition: “Part of that is we’re in the gym and logistically it would be very hard. I want to make sure this is right before we expand into anything else. And me still competing on a team I didn’t feel exactly right having a direct impact on that…If I’m still competing I feel it’s a conflict of interest.”

One big thing: Rich dropped that he declined his individual invite “the other day.” With both Froning and Roy Gamboa confirmed declined invitations that means Sean Sweeney and Connor Duddy are qualified through the Open and Brent Fikowski is knocking on the door.


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BUBS Naturals
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VIDEO: 2019 CrossFit Games Rookie of the Year Haley Adams on Having More Confidence in 2020

  VIDEO: 2019 CrossFit Games Rookie of the Year Haley Adams on Having More Confidence in 2020  

2019 Games Rookie of the Year Haley Adams sits down with Niki Brazier at the CrossFit Mayhem Classic. Adams is set to compete later this year month at the Strength in Depth Sanctional in London.




Training with Tia in SLC

Tia-Clair Toomey heads to Salt Lake City to train and hang with the Buttery Bros, crushing the slopes and having some fitness fun.

  Morning Chalk Up  



WAG Coach Certified

Registration for the new WAG Coach Certification Program opens on Tuesday, January 14. Learn the fundamentals of nutrition science, including how to set and change macronutrient profiles, as well as the art of nutrition coaching. By the end of this course, you’ll have the confidence and ability to make a massive impact in people’s lives.

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The Fittest One-Armed Man

Logan Aldridge is the fittest one-armed man on earth. Losing an arm age 13 didn’t stop Aldridge from chasing his competitive sports dreams to become a leader in the adaptive athletics community as well as a beast CrossFit athlete. He joins the podcast to share more of his story.

  Morning Chalk Up  


Bright and Spicy Shrimp Noodle Salad

A punchy fish sauce vinaigrette works as a marinade and as a dressing for glass noodles and handfuls of basil and cucumber. Ward off the winter blahs with this spicy and healthy dish.



  • Congratulations to Kelly and Kevin from Fern Creek CrossFit on the birth of their baby girl!
  • Happy 26th birthday to Dani Speegle!
  • Tank Murakami back squats 727 pounds for 5.
  • Jordan Zerva split jerks 330 pounds for a PR.
  • Birthday back squat PR for Erik Pineda at 400 pounds.
  • Congratulations to Robert French on his first ring muscle up.
  • Becky Austin pulls 255 pounds for a new deadlift PR.
  • Congratulations to Emily Loogman and Holden Rethwell on their pregnancy announcement.
  • Cody Anderson back squats 340 pounds for 20.
  • Sonny Webster does a touch and go clean + squat jerk + clean + power jerk + clean + split jerk complex at 308 pounds.


Affiliate Community Continues Fundraising Efforts

The CrossFit community is showing up big time to raise funds to support those fighting and/or affected by the Australian bush fires, as well as several other important causes. Here’s a quick round-up of some on our radar:

  • Crossfit Kenosha in Kenosha, WI is holding a fundraiser today, January 11, with all proceeds going to the New South Wales Fire Service, WIRES Wildlife Rescue and Red Cross Australia. The event includes a free workout at 9 AM, as well as food and raffles.
  • Tribal Clash Australia 2020 is returning the New South Wales and this year it’s raising money for Red Cross Australia. All team entry fees submitted by the end of the day on January 12 will be donated in full. The even goes down February 15-16, 2020.
  • CrossFit Mill Street in Vienna, VA has created the “Stop, Drop and Donate” Challenge. Do as many burpees as you can in 30 seconds and then donate that amount of dollars. All proceeds go to Red Cross Australia and WIRES Wildlife Rescue.  
  • CrossFit Florian in Norwood, MA, in partnership with Catie’s Closet, is running a Closet Cleanout donation drive for kids in-need. The drive runs through January 13 and there is an urgent need for winter items.  
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Smooth Partnership: FITAID and Smoothie King Create Two New Blends

The official beverage sponsor of the CrossFit Games, FITAID, and Smoothie King have inked a deal to release two balanced blend smoothies at Smoothie King locations across the globe. Branded as the HiiT Fit Smoothie, they come in two flavors, Veggie Mango and Chocolate Cinnamon.

What is the HiiT Smoothie: It’s a paleo-friendly smoothie consisting of 40% carbohydrates, 30% protein, 30% fat and mixed with FITAID and Paleo protein powder. Each smoothie contains 41 milligrams of caffeine and zero grams of added sugar.

Where can you get the HiiT Smoothie: The two smoothies are currently available at the over 1,000 Smoothie Kings worldwide. Smoothie King will also have FITAID powder available for purchase to add to any smoothie that they sell.

BOGO for a limited time: For a limited time if you buy one HiiT Smoothie you will get another of equal or lesser value for free. Download and print these coupons to take advantage of these deals.

  Morning Chalk Up  

German Throwdown Week 1 Online Qualifiers Now Live

The CrossFit German Throwdown has released the first two workouts of their online qualifier on Friday. Athletes wanting to qualify have until Monday, January 20 at 9:00 am PT to complete the first set of workouts. If the deadline is missed, their scores will be invalid. The registration deadline is Thursday, January 16. There are 30 spots available through the online qualifier in both the men’s and women’s divisions. There are 20 team spots in the elite division. Find more details on how to qualify in our definitive guide to qualifying for 2019-2020 Sanctionals.

  • 20.1 GTD 2020 presented by Reebok
    For Time
    20 T2B
    20 Deadlifts (155/105)
    20 Pullups
    20 Cleans (155/105)
    20 C2B Pullups20 Thrusters (155/105)
    20 Bar Muscle ups
    20 Snatches (155/105)
    Time Cap: 20 Minutes
  • 20.2 GTD 2020 presented by Hold Strong
    For Distance, 7 minute AMRAP
    35 Burpees over the rower
    Row for Distance

For teams, workouts are done individually and the sum of the four scores will be the team scores. Athletes can register for both the individual and team divisions and teams can substitute one female and one male athlete after qualification.

The German Throwdown will take place March 28-29, 2012 at Arena Halle in Berlin, Germany. The Morning Chalk Up will provide exclusive coverage and access as the Official Media Partner for the Sanctional.



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1/11: Unbroken Ocala (Ocala, FL)
1/11: Strongfit Fundamentals Course (San Diego, CA)
1/11 – 1/12: CrossFit Ft Vancouver Championship (Vancouver, WA)
1/11: 3rd Annual In-Law Competition (Keene, NH)
1/11: Older, Wiser, Stronger, Faster – Individual (Ann Arbor, MI)
1/11 – 1/12: KO in the OK (Tulsa, OK)
1/17: A Grand Day at Frantic (Cannington, Australia)
1/18: The Force Wars 2020 (Pembroke Pines, FL)
1/18: 3rd annual Battle For The Axe (Brainerd, MN)
1/18: Row For Reveille (Poulsbo, WA)
1/18: NCK Throwdown 2020 (Concordia, KS)
1/18: Lone Star Shootout (Dallas, TX)
1/18: CrossFit Krypton V.2 (Chesapeake, VA)
1/25: The Blizzard Brawl (Waite Park, MN)
1/25: Cerberus Powerlifting (Blue Springs, MO)
1/25: Reindeer Gainz III (Donna, TX)
1/25: 2020 Winter Swolestice (Fayetteville, AR)
1/25: Lost River Rumble II (Bowling Green, KY)
1/25: Cold Steel Classic (Oswego, IL)
1/25: HYROX Chicago (Chicago, IL)
1/25: Battle of the Ages (Norwood, MA)
1/25: New Year. New You. Fit Duo Games. (Austin, TX)
2/1: Krypton’s Compete for a Cure (Chesapeake, VA)
2/1: Warrior Affiliate League Fantastic 4 (Chino Hills, CA)
2/1: Wodi Gras 2020 (New Orleans, LA)
2/1: Great Lakes Games 2020 (Plymouth, MI)
2/1: Crossfitting 4 Cures (Bowling Green, KY)
2/8: Thoroughbred Throwdown (Ocala, Florida)
2/8: A League of Their Own Challenge 7 (San Antonio, TX)
2/8: Black Ops 4 (Wheaton, IL)
2/8 – 2/9: The Ice Bowl 2020 (Green Bay, WI)
2/8: Love Is Love Invictus Boston (Boston, MA)
2/8: Cupids Clash (Cape Coral, FL)
2/8 – 2/9: CrossTrain.PH Invitational 2020 (Manila, Philippines)
2/8: Cupid’s Massacre (Laguna Hills, CA)
2/8: Winter Warfare 2.0 (Berea, OH)

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