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Stepping Away from the Scale

Morning Chalk Up

October 3

Ascent Protein

Welcome to the weekend edition of the Morning Chalk Up. Tanya Marushack was a size eighteen and unhappy with her life when she joined CrossFit Florence; 21 months later she is a size six, is able to do things she never imagined and hasn’t once looked at the scale. And, the Heart of America competition took place last weekend in Springfield, MO. In its twelfth year, the event welcomed CrossFit legends Dan Bailey and Margaux Alverez, as well as many Games veterans to compete in an event aimed at celebrating the Midwest’s CrossFit community.

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The Morning Chalk Up, Triib and True Coach are conducting a CrossFit community-wide poll to get your feedback on a broad range of topics facing the community today. Take 5 minutes and tell us your thoughts.



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“By each crime and every kindness, we birth our future.” – David Mitchell


Worth Noting


Product News

  • Reebok is rebooting the Original Nano Training Shoe, the OG version of the Nano. And, they’ll be released in the original colorways from 2012.

  • Rock the VoteReebok is encouraging young people to vote in November by issuing a “Vote” shoe through its First Pitch program.

  • Orbis Research released a report predicting “huge growth” in the fitness coaching software market by 2025. The report analyzes many top fitness software companies including Wodify, SugarWOD, CrossFit btwb, Zen Planner, and TrueCoach.

Athlete News

  • UK’s Fittest Man, Zack George has signed a book deal with London-based publisher Seven Dials to release his book, Start Where Others Stop. It will be available in hardback, e-book and audiobook on May 27, 2021.

  • ChiefNavyMike on Instagram has now dropped in at more than 600 boxes around the world.

  • Sara Sigmundsdottir was featured on an Icelandic cooking show called Allt úr Engu, which means “All Out of Nowhere” according to Google. 

  • Chyna Cho was just announced as a new Reebok athlete partner.

Everything Else


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Tanya Marushack: Separating Herself From the Scale

  Tanya Marushack: Separating Herself From the Scale  

Tanya Marushack isn’t sure how much she weighed when she started training at CrossFit Florence in Florence, CO in January, 2019.

Twenty one months later, she still isn’t sure.

All Marushack knows is she feels like a different person, she can do things that she never dreamed she’d be able to do, and she has replaced all of her size 18 pants with size sixes.

  • “I have just made a conscious decision that I don’t care about the number on the scale. And to be honest, I have gained so much muscle that I have really had to separate myself from how much I weigh,” said the 47-year-old.

Marushack at size 18: “I was super unhappy,” Marushack said about the state of her life when she joined CrossFit Florence. Her confidence was also low, which even extended to her career as a real estate agent.


Heart of America Team Competition’s “Community-Focus” Attracts Stars

  Heart of America Team Competition’s “Community-Focus” Attracts Stars  

Dan Bailey, Margaux Alvarez, Kristi Eramo O’Connell, Sam Dancer and Jared Stevens are names known throughout the CrossFit community. With a combined 24 Games appearances between the five of them, what would draw them to Springfield, MO to compete at the Heart of America Team Competition last weekend? Event organizer and host Jeremy Mhire believes he has the answers to that question.

Heart of America: Soon after starting his affiliate, CrossFit Springfield in 2008, Mhire hosted a watch party for “Every Second Counts,” the CrossFit-produced documentary of the 2008 Games. Inspired by that documentary, Mhire and his business associates felt the need to create a competition similar to the Games in the Midwest. At the time, CrossFit was in its infancy as a sport and primarily featured athletes and teams from the West and East Coast. Athletes like 2008 Games champion Jason Khalipa.

  • “There was a sense in our community at the time that CrossFit grew from the West Coast and then skipped the Midwest and suddenly appeared on the East Coast,” said Mhire. “We were trying to show the early CrossFit community that we had a relevant, thriving, strong, authentic community in the Midwest. That was what HOA was birthed from. A desire to create a hub for competition for affiliates in the middle of the country, the heart of America. And that is how the name came about.”

Predictions on the Men’s Side of Phase 2 of the 2020 CrossFit Games

  Predictions on the Men’s Side of Phase 2 of the 2020 CrossFit Games  



Pat Vellner’s Thoughts on His Stage One Performance

Games veteran Pat Vellner fought through injury and a tough first two events in stage one of the 2020 CrossFit Games to ultimately finish in ninth place overall. Earlier this week Nate Edwardson sat down with Vellner to discuss his performance, his injury recovery plan and his plans for the 2021 season.

  Morning Chalk Up  



IsoGrips, The No Chalk Gymnastics Grip

With the current COVID-19 situation, we’re seeing chalk bans happening across the board as boxes and gyms reopen. We all love the cool factor of freshly powdered hands but it’s time to move into 2020 with the latest in grip technology. Enter, the Element 26 IsoGrips. Shop now and get 10% off.

  Morning Chalk Up  


A Better Way to Bench Press

If you have cranky shoulders or limited mobility in your barbell press, here’s a tip that will allow you to maintain your chest gains. Use the Swiss Bar to bench press instead. Your set-up for the lift is basically the same, but the bar allows for a neutral grip which will provide for a much smoother bar path.

  Morning Chalk Up  


Ground Beef For Life

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. October, 4 is the last day that new ButcherBox subscription members will receive two pounds of grass-fed, grain-finished ground beef in every box for the lifetime of their subscription. Current members can add free ground beef for life with a one-time payment of $49.99.

  Morning Chalk Up  


Your Overhead Stability in the Snatch

We often think about locking out our elbows and punching up through the bar when we snatch, but without proper shoulder stability, rigid arms will not be enough for big lifts. In this short video from Catalyst Athletics, learn how to maximize stability by creating a solid base with your shoulder blades on your ribs.





Big Weekend for In-Person Local Competitions

After months and months of virtual and online local competition, it looks like the fall season is opening up with a resurgence of in-person local comps for the CrossFit community. Here are several we have our eyes on taking place today:

If you are in the vicinity of any of these events and have been craving some live in-person competition, be sure to check them out!

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10/3: Rumble in the Jungle (Sterling, VA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/3: Iron October Outdoors (Sacramento, CA)
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)
10/10: 5th Annual Babes W/ Barbells (Huntington, WV)
10/10 – 10/11: Team Pack Series 2020 : Back to School Edition (Vienne, France)
10/10: OUTAthletics presented by the OUT Foundation (Portland, ME)
10/12 – 10/18: The Padawan Games (Norman, OK)
10/17 – 10/18: First Timers XIX (Køge, Denmark)
10/17: The Sacred Pine Throwdown (Ladson, SC)
10/24: Fittest in the Fall (Indianapolis, IN)
10/28 – 11/10: The Fittest Experience Online Qualifier (Austin, TX)
10/31: Come as You Aren’t (Jacksonville, FL)
10/31: BOA – Season 5 – Challenge of The Decades (Bensenville, IL)
10/31: CrossFit Imagine’s Wodtober Fest (Smyrna, TN)
10/31: WOD-o-WEEN (Minnetonka, MN)
11/6 – 11/7: Strength Wars 2020 (Blacktown, Australia)
11/7 – 11/8: The Bay Games [Unstoppable (online) Edition] (Jervis Bay, Australia)
11/7: The Battle at Branded One 2020 (Las Vegas, NV)
11/7 – 11/8: Barbells & Bacon (Erlanger, KY)
11/7: Battle at the Bridge (Windsor, ON, Canada)
11/7: The FORGE Partner Challenge 2020 (Plantsville, CT)
11/7: Turkey Throwdown (6th Annual) (Limestone, TN)
11/7: The Garage Games Masters Tour (Conroe, TX)

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