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“She fell Sara, I can’t get her up!”

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by FNX.

Adrian Conway has been smashing a Maple Donut every morning for the past two months and is stronger than he’s ever been. We think FNX may be onto something here! They have officially found a way to get you more protein (22 grams), more focused and energy (nootropics and natural caffeine blend) and probiotics for your gut all in one serving of their specialty and one of a kind AM protein, “Restart”! Click here to see it for yourself.


“No work is insignificant. All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excllence.” — Martin Luther King, Jr. 

“She fell Sara, I can’t get her up!”


By Sara Hall
In memory of Gigi, who passed away just a few weeks after I wrote this. Though she was little, she was fierce and strong in her own way and inspired me to become better myself.

How do you prepare yourself when the universe throws a detour on life’s highway? For me, I found out it was CrossFit that was preparing me.

Of course, I didn’t realize it at the time. I always thought CrossFit was about getting a good workout. A place I could go and make friends who could commiserate the aftermath of Fran, or the five rounds for time, 12 calorie assault bike (I still have PTSD over that one… thanks Pat).

But the day I discovered that CrossFit had been preparing me for bigger things was actually just a normal day for me. It’s always a normal day when something like this happens. It was just a “binge-watch Netflix and laundry” type of day, until I heard my mother’s panicked voice yelling my name from the back door.

This was a tone she did not use often.

I immediately knew It meant that something was very wrong, and she was scared.

“Gigi fell! She fell Sara, I can’t get her up!”

Gigi is my beloved 91-year-old, 90-pound grandmother who loves to go out to the family barn, sweep the front cement pad and hose it off. It is something she loves doing regularly, but on that day she forgot she had laid the hose down. She tripped over it and fell, hard, onto the cement, rolling into the thick mud that had formed from heavy rain the night before.  My mother, who is a petite woman and 95 pounds soaking wet, found Gigi and was unable to help her, no matter how hard she tried.

I fled through the door and sprinted the 200 meters to the barn. I could see Gigi, covered in mud, bloody from her fall.

Continue reading…

How to Help CrossFit Victims of Dorian


Hurricane Dorian devastated the Bahamas last week, with winds of up to 185 mph destroying everything in its path, leaving a trail of destruction that will take years to recover from. According to Reuters, the official death toll has risen to 44 as of Monday morning. You can survey some of the damage from this NY Times video

Where affiliates stand:

  • Two of the three affiliates are up and running: Happy Hour CrossFit and CrossFit Potcake Bahamas.
  • CrossFit Island 242 did not respond to inquiries nor have they posted to Facebook since August 30, but one reader shared that a handful of members lost everything. 

Here are a few ways you can help the CrossFit victims of Hurricane Dorian.

On the island:

  • Happy Hour CrossFit started LIFT up the Bahamas, selling t-shirts with 100% of profits going to Yacht Aid Global, an organization that is mobilizing to get Emergency Relief Kits to the people of the Bahamas.
  • CrossFit Potcake is hosting Hope for Bahamas on September 27.  They have also set up a GoFundMe to collect donations where 100% of the money raised will be donated to the families of CrossFitters affected by the storm.

Off the island:

  • Wodapalooza has organized a page listing all the gyms in the Miami, FL area that are currently accepting supply donations for Hurricane Dorian relief. Wodapalooza has also started a GoFundMe page for anyone outside the Miami area that would like to contribute to the relief effort. 
  • CrossFit 9 in St. Pete, FL held a Hurricane Dorian supply and donation drive over the weekend. While material goods are no longer being accepted, you can still make a monetary contribution through Sol Relief to help transport all donated goods via aircraft.
  • The furry members of the CrossFit community in the Bahamas need some help too, so Iron and Rescue is donating a portion of every purchase to the Humane Society of Grand Bahama and the Abaco Shelter, both of which are in need of assistance after the devastation from Hurricane Dorian.

Things To…


WATCH: Craig Richey on His Training
Watch Craig Richey as he gets a few training sessions in, some heavy lifting, and orders coffee out with friends. Also, here how he plans his training sessions and why he takes two full rest days a week.


HEAR: Scaling the Jump Rope with Chris Rawlins
Chris Rawlins is a jump rope instructor and member of the preferred CrossFit Jump Rope course, called the Buddy Lee Jump Rope Master Class. He sat down with the Scaled Nation podcast and shared the best way to start jump roping, some of the progressions and how coaches can jump rope as a training tool.


WIN: An Assault Bike and One Year of Gainz Box
Enter the Chalk Up Sweepstakes for a chance to win a love-to-hate-it Assault AirBike Classic and a year subscription to Gainz Box powered by yours truly, Morning Chalk Up. The giveaway ends September 17. 


GET: A Free Xwerks T-shirt
Place your first order of at least $49 with Xwerks and they will include a free tshirt valued at $20. Simply add $49 of items to your cart, plus the shaker of your choice in white or black, and use the coupon code “FREESHIRT” at checkout.


EAT: Rosemary Garlic White Bean Soup 
This easy rosemary garlic white bean soup only takes eight simple ingredients, is crazy flavorful, and will give you all those warm cozy fall vibes. Made with canned beans, it’s budget friendly and also easy to make at a moments notice.


Today’s edition of the Morning Chalk Up is fueled by


Maple Donuts and Gainz.

Adrian Conway has been smashing a Maple Donut every morning for the past two months and is stronger than he’s ever been.

We think FNX may be onto something here! They have officially found a way to get you more protein (22 grams), more focused and energy (nootropics and natural caffeine blend) and probiotics for your gut all in one serving of their specialty and one of a kind AM protein, “Restart”!

Click here to see it for yourself.

Chalk Up Community

  • FREE WEEK — Granite City CrossFit in Waite Park, MN will be having a free trial week from September 23 – 27. Anyone can come check out CrossFit for free the entire week. 
  • HONORING A FAMILY — CrossFit 209 in Stockton, CA held a 34 minute long memorial WOD for the 34 victims of the recent Conception boat fire. Five of the victims were related to members of CrossFit 209. 
  • SUPPORT OUTSIDERS ATX — Outsiders ATX, a CrossFit gym in Austin, TX discovered they will need to relocate their business after being open less than one year. They have started a campaign to help offset the unexpected moving expense. 
  • DENMARK GRAND OPENING — VIRUS is holding a  grand opening celebration for their new Denmark store on Friday, September 13.

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Happy birthday Yarone GorenHappy birthday Jared Enderton • Congratulations to Julian and Miranda Alcaraz, who are expecting their first childBronislaw Olenkowicz does a bent press with a 150 pound kettlebell • Happy birthday Carleen Mathews • Congratulations to Emmily Butz and Sean Sweeney on their engagement • Bonnie Schroeder sumo deadlifts 330 pounds • Happy anniversary to Karli and Emily Buckley.

…and we know you shoud get a spotter for bench, but who knew you’d need a spotter for pull-ups? 

Do Men Really Need Energy Drinks? — Men’s Health recently released an article listing the reasons that men, specifically, may need energy drinks and all the ingredients to consider when picking one. 

— “New research revealed that men’s clock’s are hard wired to be around two hours behind women’s. Early risers are often left to blearily battle against nature and, as a result, often search for a buzz in all the wrong places. 

— “With a market that has grown by 400% in five years, it seems we can’t get enough energy drinks. MH reveals which ingredients you should look out for as a safe shortcut to extra pep and which are more of a downer.”

What is Cupping Therapy — If you’ve ever wondered how athletes get those crop circles on their back, or wanted to try cupping but didn’t know where to start, then the recent article in Well + Good can help answer all your cupping questions. 

— “But the stegosaurus spine and resulting bruises still leave me wondering exactly what the purpose of it is. So, I was in for a treat when I learned the latest episode of Well+Good’s YouTube series What the Wellness, would follow video producer Ella Dove as she undergoes the practice herself.

— “By baring her back to test the practice’s efficacy in aiding everything from sore muscles to menstrual and hormonal issues, Dove’s aim is to provide an answer to all of us still wondering what is cupping therapy, anyway, and how does it help us?”


“Froning Hints at New Mayhem Teammate,” Justin LoFranco, Morning Chalk Up

This weekend, while competing at the BCS Classic competition in College Station, TX, Rich Froning said that the athlete replacing Dre Strohm will be an individual competitor from the 2019 CrossFit Games, according to an athlete who attended the event.

Context: Dre Strohm, who is engaged, is leaving the team after one year, forcing another replacement for the legacy championship team.

The shortlist: We’ve been hearing for the last couple weeks that Scott Panchik is slated to replace Strohm on the fittest team on earth. Panchik, narrowly missed the podium in his 8th consecutive trip to the Games.

Mr. Consistency over the past eight seasons: 4th, 11th, 6th, 6th, 6th, 5th, 4th and 4th.

His average 5.75 place finish is the lowest of any athlete who’s never stood on the podium, among athletes with more than one Games appearance.

The big picture: If Panchik is the fourth and final member of Mayhem, the four-time champions will emerge an even stronger team. Despite a new season format that allows for super teams, it will be very difficult for any team in the current field to pose a serious threat to Mayhem.


9/11: Coffland Hero WOD Challenge at CrossFit Alpha Dog (Lombard, IL)
9/14: Charm City Throwdown (Sparks, MD)
9/14: Stateline Throwdown (McHenry, IL)
9/14: Stealth Fitness Combine (New Brunswick, NJ)
9/14: Coffland Hero Challenge WOD (Vestal, NY)
9/14: OUTWOD Grand Rapids (Grand Rapids, MI)
9/14: 6th Annual Cancer Smash (St. Augustine, FL)
9/14: Project: Uplift 5.0 (Fort Collins CO)
9/14: Warrior Affiliate League Three Amigos (Rancho Cucamonga, CA)
​9/14: Mucc Town Throwdown (Winnemucca, NV)
9/14: Reps and Rescues Rumble (Olathe, KS)
9/14: Granite Games Fall Throwdown (Suffield, CT)
9/14: Festivus Games at CrossFit Indestri (Collingwood, ON)
9/14: Granite Games at CrossFit Gallant (Bedford, TX)
9/14: The Dane Games (Mine Hill, NJ)
9/14: Granite games at CrossFit Nola 504 (New Orleans, LA)
9/14: Festivus Games at Gymology Fitness (Tulsa, OK)
9/14: Garage Games Master’s Tour 2019 (Chicago, IL)
9/14: WODktoberfest 2019 (Ottawa, ON)
9/14: Granite Games Throwdown Skyline CrossFit (Houston, TX)
9/14: Festivus Games at J5 CrossFit (Collinsville, IL)
9/14: Festivus Games at Crossfit Mountain Movers (Pikeville, KY)
9/14: Festivus Games at CrossFit Connection (Ontario, CAN)
9/14: Prime Partner Classic (Utica, NY)
9/14: Barbell Brawl V (Kennett Square, PA)
9/14: Festivus games at CrossFit Pittsburgh (Pittsburgh, PA)
9/14: OUTWOD Grand Rapids (Grand Rapids, MI)
9/14 – 9/15: Gymnastics Seminar with Simon Nieland (Ocala, FL)
9/15: Patriot Throwdown 9/11 Memorial WOD (Simsbury, CT)
9/15: Coffland Hero WOD Challenge at Blue Crab CrossFit (Hanover, MD)
9/20 -9/22: Pensacola Beach Brawl (Pensacola Beach, FL)
9/20 – 9/22: The Dakota Games (Fargo, ND)
9/21: Cry Me a River 2019 (Online)
9/21: 4th Annual CrossFit Co-Ed Classic Competition (East Brunswick, NJ)
9/21: Beers and Burpees (Charlotte, NC)
9/21: 7th Annual CFuNKY Throwdown Competition (Florence, KY)
9/21: 4th Annual Battle on the Border (New York, NY)
9/21: Under Armour Turf Games City Series (Los Angeles, CA)
9/21: Fall Jam 2019 (Columbus, OH)
9/21: 2019 GR Games (Grand Rapids, MI)
9/21: Girls Gone RX (Denver, CO)
9/21: The Partner Throwdown (Philadelphia, PA)
9/21: 2019 Arsenal Throwdown (Pittsburgh, PA)
9/21: Barbells for Bullies (Portland, OR)
9/21: Barbells for Bullies (Clearwater, FL)
9/21: Throwdown in the Triangle (Raleigh, NC)
9/21: Rookie Rumble at CrossFit 643 (Washington Township, NJ)
9/21: OUTWOD Chattanooga (Chattanooga, TN)
9/21 – 9/22: The Central Regional (Bettendorf, IA)
9/21 – 9/22: Southie Showdown (Boston, MA)
9/21 – 9/22: CrossFit Cascade Classic (Seattle, WA)
9/22: Caffeine & Kilos Invitational (Sacramento, CA)
9/26 – 9/28: Heart of America (Springfield, MO)
9/27 – 9/28: Autumn Games 4 (Albuquerque, NM) 
9/27 – 9/28: Battle at the Banks (Cincinnati, OH)
9/27 – 9/28: The Greenville Games (Greenville, SC)
9/28: 2019 Pound-4-Pound Competition (Denver, CO)
9/28: Masters of the Midway: Individual (Lake in the Hills, IL)
9/28: The Shipwreck 4 at Harbor Park CrossFit (Racine, WI)
9/28: Firewall Frenzy 2019 Partner Comp (Holliston, MA)
9/28: No Mans Land 5 (Painesville, OH)
9/28: Country Tuff Competition (Richfield, UT)
9/28: Can You Dig It Delaware (Delaware, OH)
9/28: Bloodline Barbell Brawl (Lehigh Acres, FL)
9/28: Bring The Heat X (Katy, TX)
9/28: Rookie Rollout 4 (San Diego, CA)
9/28: The Fat Man Little Boy Showdown (Oak Ridge, TN)
9/28: Battle Cancer Competition (Madrid, Spain)
9/28: Fight of the Elements (Gland, Switzerland)
9/28: 4th Annual Kilo CrushFest (Hampton, VA)
9/28 -9/29: Beer City Beatdown (Asheville, NC)
9/28: Masters of the DMV3 (Alexandria, VA)
9/28: OUTWOD Chicago (Chicago, IL)
9/28: OUTWOD Richmond (Richmond, VA)
9/28: OUTWOD Suffolk (Suffolk, NY)
9/29: Labor Of Love (Newington, CT)
9/28 – 9/29: CrossFit Krypton Training Camp (Chesapeake, VA)
10/3 – 10/21: Dubai CrossFit Challenge Online Qualifier (Online)
10/6: Barbells and Babes Liftoff (Middletown, NY)
10/6: My Mommy is Stronger Than Your Mommy (Houston, TX)
10/19: 2019 CrossFit Unstoppable WODfest (Jefferson City, MO)

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Is there something we missed? Email us at [email protected].
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