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Takeaways from the NCFit Summit

Good morning and welcome to the Morning Chalk Up. Today’s edition is brought to you by O2.

Sore from the Open? Using odd objects to massage out tight spots? Your boss look away uncomfortably when they caught you smashing out your quad against the corner of your desk? We are here to help you stay recovered (and employed).

With added oxygen and electrolytes, O2 is designed to help you recover faster. But don’t take our word for it. Try a sampler pack for yourself. Use CHALKSAMPLE to get a 4pk sampler for only $10 (regular $15.99) with free shipping. Limited supplies available!


“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.” — Johnny Cash

Battle Cancer London Aims To Kick Cancer to the Dust


Since its inception in 2017, Battle Cancer has raised more than $300,000 for cancer charities worldwide, with six events across the US, Ireland, UK, Germany and Spain in 2019 alone.

They just closed out a Los Angeles box tour earlier this year that raised an estimated $6,000 through takeovers all over the city. But last weekend, Battle Cancer brought the competition back to London and they made it an event to remember.

Almost 1400 athletes and 2,500 spectators converged upon the Olympia London for Battle Cancer London. 

Everyone can participate.

The event itself is participatory, kicking off with a speech from founder Scott Britton and a thank you video featuring Pete Williams parents, who were part of the reason Battle Cancer came about.

Each competitor is also a fundraiser, as each team is asked to raise at least $200 before the competition. The day off, each team battled to the top of the leaderboard through five workouts of the day, with their eye on that cash prize for the top three teams.

It got equally competitive for spectators, as Battle Cancer set aside a special area for anyone wanting to complete 20.2 that day, thanks to partner Wolverson Fitness who built and ran the area. 

Not everything was competitive though, as the workouts have no barbell, rig or gymnastics. The event programming is carefully designed to be inclusive of all ages and abilities, with variations for adaptive athletes, current cancer patients and those in post-care. 

Matt Peterson, who writes the event programming, sends it off to oncologists and specialists for feedback. There’s one standard, but each judge has a list of alternate movements. (Ex: athletes with colostomy bags have an alternate movement if they can’t do burpees.)

Continue reading…

Key Takeaways from the NCFit Collective Summit


This weekend, about 60 affiliate owners gathered in Northern California for the NCFit Collective Summit. The two-day conference was focused on equipping gym owners with tools to become better business owners and designed to push them to think outside the box. 

Key takeaway: The resounding chorus just appreciated being treated like business owners instead of just gym owners, and the opportunity to network with other like-minded owners was huge.

  • The event kicked off Friday evening with a happy hour, then Saturday with a 60-75 minute 4-mile ruck in the Santa Cruz mountains, followed by a day and a half of discussions and hands-on workshops. 
  • The passion for getting serious about building better and stronger businesses was palpable. 
  • This was also as much a hands-on workshop as a social event, with two workouts programmed to instruct class management and process. 


Speaker list: 

  • Dr. Kelly Starrett, Founder of The Ready State
  • Patrick Yumul, The Mina Group
  • Jason Khalipa
  • Ec Synkowski, Optimize Nutrition 

Some topics of discussion:

  • How to hire better coaches for your gym. 
  • Training a professional staff.
  • Treating your gym as a business not a hobby. 
  • Finance issues like leasing, membership types and discounts. 
  • Better selection of locations, zoning requirements and utilizing off hours to maximize profitability. 
  • How to offer nutrition services at your affiliate. 

Attendees were also generously supplied with ruck bags, Rx Smart Gear jump ropes, Reebok shoes, hygiene products from Huron. 

Lefteris Theofanidis, Emma McQuaid Win 20.1


The first official workout winners of the 2020 Open were announced yesterday as Greece’s Lefteris Theofanidis, and Ireland’s Emma McQuaid were declared the worldwide winners of Open workout 20.1 in an article published on the Games website

Theofanidis, took home the top spot for the men with a time of 8:05, while McQuaid won for the women with a time of 7:55. Both athletes made their CrossFit Games debut in 2019 as the national champions of their respective countries. 

It should be noted: McQuaid originally submitted a score of 7:41 for the workout, but the article states she was assessed 14 seconds of penalties from two separate infractions. 

  • The article, dated October 17, states that McQuaid received penalties “one for a no rep on a burpee and another for a false start,” but did not elaborate further on the nature of the infractions or the time allotted for each penalty.
  • As of 9:00 PM PST Sunday, the leaderboard had not been updated to reflect the penalty and McQuaid’s new time. 
  • No other penalties were announced, and there has yet to be confirmation of the entire 20.1 leaderboard being finalized, amidst the ongoing discussion of burpee standards.

This is the first career Open workout win for both McQuaid and Theofanidis, and each will receive $2,020 for their performance.

Reminder: The submission deadline for the Open workout 20.2 is Monday and scores are due by 5:00 PM PST. 

Things To…


WATCH: Three Questions with Dr. Kelly Starrett
Morning Chalk Up’s Editor-in-Chief Justin LoFranco sat down with Dr. Kelly Starrett, NY Times best-selling author and founder of The Ready State, for three questions on the state of mobility in CrossFit.


GET: A Free Turkey
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. From now until November 17, new ButcherBox members will get a free all-natural turkey in their first box.


KNOW: What Supplements to Take for CrossFit
Whether you’re training for peak performance or long-term health, supplements can be a great way to improve your performance to reach our fitness goals. But with so many different types all promising PRs it’s hard to know where to start.


EAT: Paleo Frito Pie
This paleo Frito pie is made possible by some paleo-friendly grain-free chips and the best chili. This is a great meal for families or your next gathering as everyone can make their bowl exactly how they like it.


Today’s edition of the Morning Chalk Up is brought to you by


Recover Better from the Open.

Sore from the Open? Using odd objects to massage out tight spots? Your boss look away uncomfortably when they caught you smashing out your quad against the corner of your desk? We are here to help you stay recovered (and employed).

With added oxygen and electrolytes, O2 is designed to help you recover faster. But don’t take our word for it. Try a sampler pack for yourself. Use CHALKSAMPLE to get a 4pk sampler for only $10 (regular $15.99) with free shipping. Limited supplies available!

Chalk Up Community

  • OLSON WOD — On October 6 the Kings County Sheriff’s Office lost Senior Deputy Tom Olson to suicide. Tom formerly served his country as a United States Marine. On November 16, Hanford CrossFit in Hanford, CA is holding a fundraiser WOD for the Olson family.
  • ULTRAMARATHON FOR FIREFIGHTERS — November 22, a group of athletes, including Tommy Hackenbruck, Zach Forrest and Hunter McIntyre, and one comedian will be tackling the Backbone Trail in Southern California, 68 miles over 14,000 feet of elevation to raise money for the National Fallen Firefighters Foundation. 

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

Happy birthday Brittney Kleyn • Nick Urankar overhead squats 245 pounds for 15 reps • Jacob Heppner cleans 330 pounds for two in a crop top • Marisa Inda deadlifts 419 pounds • Bria Lee snatch balances 200 pounds • Fourteen-year-old Delia Elizabeth clean and jerks 135 pounds for a PR • Congratulations to Gabriella D’Agostino on her recent engagement.

…and unless old age looks like this, we don’t want it. 

CrossFit 20.2 Scores Due Today — Athletes registered for the Open must submit their scores by 5:00 PM PT today. The next Open WOD will be announced Thursday.

Watch Armen Hammer stay slow and steady in 20.2.

— Annie Thorisdottir and Sara Sigmundsdottir did 20.2 together, too.

Unofficial 20.2 Top 10, as of 11::00 PM PT last night:

1. Frederik Aegidius (1030) | Alanna Fisk (993)
2. Adam Klink (962) | Carol-Ann Reason-Thibault (928)
3. Jake Berman (953) | Diana Schnee (922)
4. Anders Gronsund (941) | Brynn Carrick (892)
5. Cody Anderson (927) Lydia Novotny (890)
6. Dean Linder-Leighton (926) | Madeline Shelling (886)
7. John Westbrook (924) | Abbey Herbert (879)
8. Derek Saltou (922) | Caity Jerrard (878)
9. Josh Workman (918) | Addison Desrosiers (854)
10. Michael Olivas (918) (9T) | Stacey Drew Mazejka (846)

Lauren Fisher on Getting Back to the Basics — Lauren Fisher posted a message to Instagram about the importance of returning to the basics in CrossFit.

— “You have to understand that no matter how long you’ve been doing a sport. You’re ALWAYS learning.

— “You have no ideas how many times I got asked at Power Monkey Fitness Camp is this stuff boring to you because you already know it. And the answer is absolutely not. I loved it and had so much fun! Every single station I rotated through with a different coach, I learned something new. It’s also always great to go back to the basics and relearn things you may have forgotten.”


“Stop Having Dumb Debates about CrossFit,” by Russ Greene, Morning Chalk Up 

Let’s get your objections out of the way. Yes, the author counts among the most prolific fitness debaters of the past decade. And yes, trainers and companies need to differentiate themselves.

The problem is not with debates, though, just with dumb ones. Unfortunately, the same old arguments keep popping up. And they’re based on false dilemmas.

One example of a false dilemma would be to ask an American: “Are you a Republican or a Democrat,” as if no other options existed. We often make this type of mistake in fitness, too. Below are some examples.

Personal Training vs. Group Classes

This debate presupposes that there is an official CrossFit model that consists of coached group classes, and then juxtaposes that model with personal training. You might have heard of an affiliate that tried an exlusive group class format, then found more success with a different class structure, and people falsely concluded that the gym was no long engaging in CrossFit’s methodology.

But who said anyone had to choose between personal and group training? A gym or trainer can and should offer both formats. And members can benefit from both as well.

Nor is personal training foreign to CrossFit. In fact, CrossFit founder Greg Glassman developed his practice through personal training first. He only developed the CrossFit group class model after a couple of decades coaching, and transitioned to it gradually, while still retaining some personal training clients. I cannot better summarize Greg’s conclusions than he already did, so I won’t try:


10/26: CrossFit Turbine’s 2019 Strongman Classic (Carol Stream, IL)
10/26: Duo Costume-Palooza 2019 (Denver, CO)
10/26: CrossFit Roots Anniversary Party (Boulder, CO)
10/26: Share the Pain (Nashville, TN)
11/2: Best of the Wurst (New Braunfels, TX)
11/2: Gangs of the Midatlantic Team Competition (Williamsburg , VA)
11/2: Second Annual 12-Hour WODathon (Houston, TX)
11/2: Coed Clash Competition (Oneonta, AL)
11/2 – 11/3: USAW Level 1 Training (Kansas City, MO)
11/8: Veterans Day Bash 2019 (Lubbock, TX)
11/8 – 11/10: The Kalis Games (Manila, Phillipines)
11/9: Patriot Challenge 3.0 (Longview, TX)
11/9: The Garage Games Masters Tour (Rochelle Park, NJ)
11/9: The Battle at Branded One (Las Vegas, NV)
11/9: Battle on the Airfield at Skyraider CrossFit (Riverside, CA)
11/9: The Goat Gauntlet (Hartford, CT)
11/9: The Bay Games (Huskisson, NSW AUS)
11/9: Third Annual Battle on the Airfield (Riverside, CA)
11/9: Sweat For Sweeney (Keene, NH) 
11/9 – 11/10: Fallout 2 Presented by Battleground Events (Long Beach, CA)
11/9: Emerald Coast Honor Games (Destin, FL)
11/16: Warrior Affiliate League Delta Force (City of Industry, CA)
11/16: O-Town Throwdown 2019 (Oconomowoc, WI)
11/16: The Garage Games Masters Tour (Blue Springs, MO)
11/16: The Garage Games Masters Tour (Clemmons, NC)
11/16: The Garage Games Masters Tour (Plainville, CT)
11/16: The Pain Cave SD (San Diego, CA)
11/16: 2019 Graveyard Games (Kenosha, WI)
11/16: Mid-Atlantic Masters Classic (Abingdon, MD)
11/16: 3rd Annual Bombs & Barbells (Pooler, GA)
11/16: Mama Said Knock You Out (Canton, CT)
11/16: Olson WOD (Hanford, CA)
11/16 – 11/17: 24 Hours of Heroes (London, ON)
11/17: Annual Ghetto Games (Plainville, MA)
11/17: Crews For Brews (Windsor, Ontario)

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