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Rogue Kicks Off as Hopper and Brandon Win Trail Run

Morning Chalk Up

October 28   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Secretive offsite “Trail Run” kicks off 2022 Rogue Invitational
  • What could Rogue Event 6 and 10 look like?
  • Rich Froning launches new racecar themed shoe with Reebok
  • HWPO adds new program and Olympic coach to roster
  • Jorge Fernandez’s Workout of the Week
QUOTE OF THE DAY + Send us a Quote

“Everything in the world may be endured except continual prosperity.” - Johann Wolfgang von Goethe

  Jayson Hopper and Danielle Brandon Win “Texas Trail” as Rogue Day 1 Wraps  

Jayson Hopper and Danielle Brandon Win “Texas Trail” as Rogue Day 1 Wraps

The 2022 Rogue Invitational kicked off with a bang, as competitors were bused out to a surprise location after getting on a bus (that apparently got lost for a brief moment) before heading out to a Cypress Mill Ranch for “Trail Run” early in the morning.

Jayson Hopper and Danielle Brandon took top spot. There was no livestream posted for the event at time of publication and the first event took place approximately 37 miles outside of Austin, TX.

Athletes spoke to Morning Chalk Up about the unique experience and how they handled the uncertainty around the event. Brandon said the results are what have thrown her.

  • “It feels good. It also feels wrong a little bit. The amount of people surprised I won the trail run is pretty funny.”

Hopper said as they neared the site for the event, the mood changed quickly.

  • “The bus was very talkative at first. Then as we got closer and got more dialed in, we put the headphones on and got ready.”

Poland’s Gabriela Migala said the start was chaos but she now has her bearings when it comes to the overall competition.

  • “It was just everyone at 3, 2, 1, go — mass start, girls with the guys. It feels really good… it’s always a nervous start but once the first event is done I’m in a flow.”

The details: The workout featured the following:

  • 4.2-mile run with a ruck (30lb for men; 20lb for women)
  • 1-mile run
  • Three sandbags up and over (100lb for the men; 70lb for the women)
  • 2-mile run

Remind me: The fourth iteration of the Rogue Invitational, which runs October 27-30 at Dell Diamond Stadium in Round Rock, TX, is being programmed by CrossFit Games veteran Josh Bridges and Chris Spealler.

Planning on going? Weekend passes and single-day tickets are still available if you want to catch the action in person in the Lone Star state. And, don’t forget to check out our suggestions for where to eatdrinkplay outsideworkout and caffeinated.

The Morning Chalk Up team will be providing onsite coverage of the competition including athlete interviews, highlights, photos and daily recaps on YouTube channel and Instagram page.

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FITAID Brings the Energy to Austin

FITAID Brings the Energy to Austin

Day one of the Rogue Invitational is here! Austin is going to be electric, especially with Team FITAID athletes Emma Lawson, Jeffrey Adler, and Gabriela Migala competing.

These athletes trust FITAID Energy to be their source of clean caffeine to power them through the weekend. Are you ready to feel the energy? Crack open a FITAID Energy and feel the electricity.

Use code “MCU20” for 20% off your next energy boost!


In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to a number of athletes post Day 1 “Trail Race” including Danielle BrandonJayson HopperGabriela MigalaLazar Djukic and Jeffrey Adler.

Cup of joe: Join us today at 2PM CT for Coffee Break Conversations with Snorri Baron of Bakland Management. We’ll be chatting about the key role an agent plays in an athlete’s success, how the sport has evolved over time, and things you might not realize about the business side of being an athlete (RX only). ☕️

Rambling ‘round Round Rock with Reebok: Whether you’re hitting the competition or the trails, the Reebok Nano X2 Adventure helps you take your workout anywhere with added durability and protection from the elements. Pick up a pair now and watch our Instagram this weekend, and you might get your hands on a free pair.

WZA super team: Holy cow this women’s team looks amazing for the TYR Wodapalooza. Also, team video review is underway and the invite schedule is up.

  Programming Predictions for Event 6 and 10 at the 2022 Rogue Invitational  


Programming Predictions for Event 6 and 10 at the 2022 Rogue Invitational

The 2022 Rogue Invitational is underway and the CrossFit world is buzzing. The individual athletes kicked off Day 1 with a 4.2-mile run event. With two events yet to be released, we’re breaking down what we know to give our best predictions of what else the athletes might see by the end of the weekend.

Continue Reading...
  Reebok and Rich Froning Unveil Racecar-Inspired Nano X2  

Reebok and Rich Froning Unveil Racecar-Inspired Nano X2

The details: Available in unisex sizing on November 3, the limited-edition Nano X2 Froning will cost community members $150 at select retailers. There will be two color schemes – Core Black/Pure Grey/Neon Cherry and Ftwr White/Neon Blue/Neon Cherry.

  • The Nano X2 Froning features “a reinforced breathable open-mesh upper with perforated details.” The purpose is to make the shoe lightweight without any unnecessary features.
  • The Nano X2 Froning will feature the Floatride Energy Foam Drop-In. This should provide speed, cushioning, and support during a variety of workouts.

A love of racing: An interesting detail in the press release is that the Froning X2 draws inspiration from the family’s “love of the automotive industry.” There were even specific references to high-speed racecars that are built purely for speed and safety. Comfort is less of a concern.

  • Rich Froning Sr. has a lot of merchandise in his garage representing both Dale Earnhardt and Dale Earnhardt Jr. There are flags, decals, and cardboard cutouts.
  • The younger Froning is friends with current NASCAR drivers Ricky Stenhouse Jr., Austin Dillon, and Trevor Bayne among others. CrossFit Mayhem also sponsored Dillon for a race at Indianapolis Motor Speedway in 2021.

Froning: “Similar to any high-performance sport, speed and precision counts on the competition floor. You need a shoe that’s lightweight and powerful. We built the Nano X2 Froning for athletes looking to dominate the competition when every second counts.”

Continue Reading...
  HWPO Announces New Program, Adds Groundbreaking Olympic Coach  

HWPO Announces New Program, Adds Groundbreaking Olympic Coach

HWPO Training, the company created by five-time CrossFit Games champion Mat Fraser, has unveiled its newest offering. Members will soon have access to HWPO Lift, a program that focuses on Olympic lifting.

The details: HWPO Lift, which launches on November 7, will have 12-week cycle progressions that help members gain overall strength along with positional strength, squatting, pulling, and technique in the snatch and clean and jerk. They will start at lower percentages while making improvements physically, mentally, and technically.

  • As part of the unveiling, HWPO announced the addition of a new coach. Aimee Anaya Everett, who started lifting at the age of 18, will lead the program. Anaya Everett has the distinction of being the first-ever female Olympic Weightlifting coach at the Olympics.
  • Everett also has extensive experience coaching athletes from a variety of backgrounds. For example, she has coached at five Regionals and five CrossFit Games. One of her most notable athletes was Jolie Gentry, who won the inaugural CrossFit Games.

Sign up: Pre-registration runs from October 30 through November 6. Those that sign up during this period will gain access to weekly calls with Anaya Everett to review the first 12 weeks of the programming.

Additional work: The focus is on Olympic lifting, something that Fraser used to help him capture five titles. However, there will also be complementary programming included that should help members continue to work on their overall fitness.

  • Included in every day of programming is a metcon or conditioning piece. Anaya Everett designed these so that athletes will not have to figure out if their chosen WOD will interfere with the HWPO Lift work. They can just put in the work.
  • These five optional workouts each week will include rowing, bike conditioning, and metcons. They will work in tandem with the HWPO Lift programming to support each member on a daily basis.

Fraser: “Aimee has designed a weightlifting specialty program that also offers optional daily metcons and conditioning. We know this program will be followed by some who just want to focus on their lifting technique and will pass on the optional conditioning.”

“We’ve worked with Aimee to build in the optional functional fitness training to take the guess-work out of the metcons and to ensure the added training supports the program priority, the weightlifting. Get ready to work hard on your positional strength, technique, and movement in both lifts. Aimee is a true hard worker and we’re pumped to have her on the team.

Why this matters: Adding HWPO Lift into the HWPO Training platform is a significant move for Fraser and co. Olympic lifting has become an integral part of CrossFit over the years, especially for competitors, but it is not remotely easy to master.

  • Not all coaches are created equal, and it can be difficult to find the best one. Not to mention, hiring the best coach possible can be expensive, especially for those who live in rural areas.

Fraser went out and hired a coach with extensive experience at the highest level of multiple sports. Now Anaya Everett will make her knowledge and expertise available for athletes – rookies and pros alike.

  Jorge Fernandez’s Workout of the Week  

Jorge Fernandez’s Workout of the Week

Today’s workout is programmed by Jorge Fernandez. The former collegiate baseball player has made consecutive CrossFit Games appearances as a member of the CrossFit Invictus team. This past Games, he helped his team to a third place finish and will be running it back again with his team this upcoming season.

Fernandez is competing as an individual this weekend at the prestigious Rogue Invitational.

  • Jorge Fernandez

Against a 2:30 clock, perform:
6 Hang Cleans (225/155 LBs – 102/70 KGs)
9 Front Squats (225/155 LBs – 102/70 KGs)
12 Bar-facing Burpees
Max Strict Handstand Push-ups in the remaining time


Rest 1:30 then continue another round until accumulated of 75 strict handstand push-ups or 5 rounds

Time Cap: None

Scaling Options:

  • Weight = 155/105 LBs – 70/48 KGs)
  • Strict Handstand Push-ups =Kipping Handstand Push-ups

Some advice from Jorge: “This workout is a spicy sprint and testing gymnastics under fatigue. For myself I’d attack the hang cleans and squats and really focus on my breathing during the burpees. Stay smooth and consistent before attacking the handstand push-ups. This workout is about right transitions and staying checked in on the heavy barbell!”
To inquire about submitting an upcoming workout of the week, shoot us a note.



These PB Rice Krispie Mummies for Halloween

Take rice krispies… but make them spooky. That’s what this simple recipe does! A great option for you to bring to a Halloween party this weekend or make at home for you and the fam. Just try not to eat them all.




Why You Need Wide Toe Lifters

Designed and engineered in collaboration with Squat University, the L-1 Lifter by TYR is the first ever anatomical toe box lifting shoe. The natural, non constrained fit allows for more powerful lifts and extra stability. Ready to get yours? They'll be in person at the Rogue Invitational, or sign up online for restock updates!



Synchro: A CrossFit Microfilm

Take a break from scrolling through Instagram and watch this short microfilm “Synchro”. Filmed at CrossFit Santiago, you’ll be transported from wherever you are into their gym for a few short minutes.



Your FREE Whoop and a Month Membership On Us

Ready to learn helpful information about yourself and your training? Whoop helps you monitor your recovery, sleep, training and health and gives recommendations to become a more efficient and healthy human. And don’t worry, we’re hooking you up with a free Whoop 4.0 and a month of membership on us!



These Five Shoulder Positions

Want healthier, stronger shoulders? Then make sure you train these positions weekly. All positions reverse the effects of everyday life activities… aka driving, sitting at a desk, scrolling through your phone or laying on your couch for a Netflix marathon.

JOB BOARD Jobs from Gym Jobs

Evansville CrossFit | CrossFit Coach - Array

Tradewinds Fitness | Group Fitness Coach and Personal Training - Array

460 Fitness | General Manager/Coach - Array

Get Fit EGV | CrossFit Elk Grove Village | Part Time L1 CrossFit Coach - Array

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

Quantum Fitness | Group Fitness Coach/Nutritionist - Array

CrossFit TYL | CrossFit TYL for sale (profitable and turn key) - Array

CrossFit 925 | 925 Coach and Personal Trainer - Array

CrossFit CE | Part Time Coach - Array

Move. Lift. Live. | Performance and Group Fitness Coach - Array

CrossFit Dartmouth | CrossFit Coach - Array

OP CrossFit | CrossFit Coach and Personal Trainer - Array

Power Plant CrossFit | Group Fitness Coach - Array

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

  • 🍼 Congratulations to Defiant CrossFit owner Marcus Musgrove and his wife Alicia who are expecting their first child.
  • 💕 Happy anniversary to Rory and Angela Mckernan.
  • Congratulations to Austin McDougall from CrossFit Greater Heights in Houston, TX on hitting his “life goal” 300 pound/136kg snatch PR.
  • Congratulations to Susana Ramirez and her partner Juan Ramirez from CrossFit Out of the Box in Pompano Beach, FL on taking first in this 3-minute AMRAP clean event in last weekend’s Festivus competition hosted at their gym.
  • 💪 Alexis Raptis cleans a 200 pound/91kg sandbag.
  • Dane Smith deadlifts 560 pounds/254kg.
  • Rebecca Fuselier is building strength this off-season.

Foster Fit is hosting a 5-minute Burpee Challenge this December 5-10, 2022. The virtual fundraising event includes a 5 minute AMRAP of burgees to a 6-inch target.

  • Anyone can register for $25, those wishing to submit their score for prizes must include a video.
  • All proceeds will go directly to sponsoring CrossFit gym memberships for teens in the foster care system; donations are also accepted without registration.
12/2: Babes & Beasts WINTER GAMES 2023 (Port St. Lucie, FL)
12/2 - 12/3: Reindeer Rumble (Ocala, FL)
12/2: Battle at Bion (Tucson, AZ)
12/9 - 12/10: Space Coast Classic (West Melbourne, FL)
12/9: Wodamania (Singer Island Riviera Beach, FL)
1/27: REPS AHEAD Switch Winterfest (Broomfield, CO)

See all upcoming events

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