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The 2020 Rulebook is Here

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

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You’ll appreciate the simple ingredient statement, no sugar recipe, paleo and gluten-free certifications, and superior nutritionals that Jones Chicken Sausage delivers. For example, three Jones Chicken Sausage links provide 10 grams of lean protein.

Visit to find stores near you that carry Jones Sausage.


“Success is a pile of failure. You’re just standing on top of it and not underneath it.” — Dave Ramsey

FIRST LOOK: The 2020 CrossFit Games Rulebook and Drug Testing Policy


The 2020 CrossFit Games Rulebook and Drug Testing Policy will be released later today on the CrossFit Games website. Morning Chalk Up poured through an advanced copy to break down what you need to know regarding changes, the general flow, and logistics for the 2019-2020 Games season.

Important Dates: The rulebook outlines some of the specific dates, deadlines, and format details for competition throughout the season that everyone should be aware of.

  • The Open. The 2020 Open will run five weeks and consist of five workouts, with one workout being released each week starting Thursday, October 10, at 5:00 PM PT. Subsequent workouts will be released on October 17, 24, 31, and November 7 at 5:00 PM PT.
  • Open Submission Deadline. The submission deadline for Open workouts remains the same as in previous years; the Monday following the release of each workout at 5:00 PM PT. The 2020 Open will officially close Monday, November 11, at 5:00 PM PT.
  • The Age Group Online Qualifier (AGOQ). The AGOQ will begin on Thursday, March 12, at 5:00 PM PT with the release of the qualifier workouts and athletes will have until Monday, March 16, at 5:00 PM PT to submit their scores and/or videos.

The Open

Note: rules and regulations that are entirely new to this season will be noted.

  • Qualifying spots to the Games remain unchanged. The top 20 individual men and women worldwide in the Open, along with the National Champions of each country, will earn a qualifying spot to the 2020 CrossFit Games, just as they did last year.
  • (NEW) National Champion spots will now be backfilled, if and only if a National Champion also earns a spot at the CrossFit Games as a member of a team, and elects to compete at the Games on that team (4.02). Athletes who have full intention of competing on a team at the Games can compete in the Open without fear of occupying the National Champion spot of their country and blocking another athlete from taking it. Example: Joe Scali.

Continue reading…

Things To…


WATCH: May the Games Begin with BK Gudmundsson
Take an inside look a look at VIRUS Team athlete BK Gudmundsson during Event 2 and Event 3 of the 2019 CrossFit Games. This year’s CrossFit Games was one to be remembered as Gudmundsson raced to make the cuts and went head-to-head with CrossFit Games Champion Matt Fraser.


HEAR: What it Takes to Get Lean 
On this week’s episode of the Working Against Gravity podcast, hosts Michael and Adee Cazayoux break down the A to B model for achieving your goal of getting lean. They explain how to know when the things that used to work for you aren’t working anymore and show how thinking through the A to B model can help you make progress toward your goals.


DISCOVER: What’s on the Shelves at Invictus
When you walk into Invictus, CrossFit Training Yard, or CrossFit Park City there’s one common product on their shelves. Each gym stands for the very best in fitness and trust only the best brands for their clients. BUBS Naturals is proud to be a partner with each of them and share the values of BUBS Collagen and MCT with their community. Morning Chalk Up readers can try a collagen sample pack today at 50% off with the link below.


EAT: No Bake Chocolate Chip Protein Balls
Whip a batch of these gluten-free, dairy-free chocolate chip protein balls up and stick them in the freezer for guilt free treats all weekend. And, you can mix in dark or milk chocolate, butterscotch or peanut butter chips, or even dried cranberries or cherries for a variety of flavors.


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

Chalk Up Community

  • WIN JACOB HEPPNER’S GAMES BELT — You can bid on Jacob Heppner’s signed Winston the Corgi 2Pood belt from the CrossFit Games. All proceeds will go towards St. Jude Children’s Research Hospital.
  • WORKOUT OF THE DAY — Alison Scudds and Nikki Pettel, Israel’s national champion, go head-to-head in today’s workout of the day powered by RPM Training.
  • GRAND OPENING — IRB CrossFit in Indian Rocks Beach, FL is having their grand opening August 31. There will be a beach WOD with paddle boarding, a food truck, DJ, and local businesses setting up booths in the gym.

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

Congratulations to Tiffany Meeks on becoming a Doctor of Physical Therapy • Sean Hutchinson does a 200 pound push press for seven • NOBULL has opened another retail spaceJamie Hagiya front squats 235 pounds for four • Alyssa Ritchey front squats 255 pounds for a PR • Wes Kitts back squats 617 pounds for two. 

…and we hope you stay as cool as Tommy Vinas this weekend.

The Open Registration is Live — Registration for the Open is now live. The Open begins October 10.

Wodapalooza and IOQ Workout Four — Yesterday, Workout 4 of the Wodapalooza Online Qualifier and International Online Qualifier was announced. Registered athletes have until Monday, September 2 at 5:00 PM PT to submit their scores. 

For Time:

150 Wallballs (20/14 pounds) 
75 Toes-to-bar

Perform in any order, until completion of total work.

Registration for the 2020 Italian Showdown — Yesterday, organizers announced registration for the 2020 Italian Showdown will open in November.

— If you enjoyed the cuts in Madison, then the 2020 Italian Showdown is up your alley. 1,500 slots will be available for Individuals, Teams and Age Groups and will be filled on a first-registered first-admitted basis regardless of category or age division.

— All the registrants will participate on the first day of the competition on April 24, 2020, narrowing the field through three days of competition. The best man, woman and team will be awarded with the invitation to the CrossFit Games.

James Hobart on Getting His Hands Dirty — James Hobart posted a message on Instagram about always being willing to do hard work.

— “Don’t be above any job. I think that as we grow, as our businesses, roles, and responsibilities grow we won’t be able to do every job, sometimes your resources and skills are needed elsewhere.

— “But damn…don’t be above any job. Some of the most interesting and important successful people I have learned from are still willing to grab a mop, take out the trash, and wash dishes with the new hire. This isn’t the only thing needed for success, but its hard not to want to emulate it when you see it in others.”

Finding CrossFit After a Terrible Injury — Brett Holt was involved in a involved in an accident, causing severe injuries to his neck followed by surgery to place pins in his spine. Eight months after starting CrossFit at Vanguard Fitness in New South Wales, Holt completed his first competition over the weekend. 

–“I feel I have a different perception on things definitely. After being so close to being a quadriplegic or nearly dying, you really start to appreciate what you have and the smaller things in life which we all take for granted way too much. But being able to move, is a reminder of just how lucky I am so I’ll continue to do so while I can, cause that’s what we were made to do!!”


“The Girls. Where Are They Now?” by Brittney Kleyn, Morning Chalk Up 

Angie, Barbara, Chelsea, Diane, Elizabeth and Fran – to anyone in the non-CrossFit speaking world these names hold little weight but to us, they’re almost biblical – “The Girls” – or original benchmarks.

Since 2003, their roll call has expanded, but if you ask Coach Greg Glassman the intent has always been the same.

“I thought that anything that left you flat on your back looking up at the sky, asking what the f*** happened to me deserved a female’s name.”

Turns out when we started digging, the origins of some of ‘The Girls’ are a little more poetic.

In lieu of several benchmarks popping up on mainsite of late (and even testing athletes at the 2019 Games) we thought it was time to become better acquainted.

Kelly. Back in the early days of, the scores of Kelly Moore were almost unattainable and provided the ultimate benchmark.

The story goes after smashing another one of the daily workouts, she attributed yet another impressive performance to the fact there was no running, wall balls or box jumps in said workout. Not long after, “Kelly” was born.


8/30 – 8/31: The Southwest Championships (Orem, UT)
8/30 – 8/31: The 3rd Annual Tampa Bay Games (Tampa, FL)
8/31: The Big WODowski Partner Competition (Delafield, WI)
8/31: Girls Gone RX (Charlevoix, MI)
8/31: Roots Ruck Around the Clock (Poulsbo, WA)
8/31: Saved By the Barbell (Waite Park, MN)
8/31: T-Town Throwdown Partner Comp (Tyler, TX)
8/31: Battle of the Beasts (Quebec, Canada)
8/31: Southern Hospitality Showdown (Charleston, SC)
8/31: Summer Showdown 2019 (Owosso, MI)
9/5 – 9/7: The Iron Games (Cedar City, UT)
9/7: Power Output Challenge 8 (San Antonio, TX)
9/7: Family Fitness Faith Festival (College Station, TX)
9/7: Sirens of September (Smithfield, RI)
9/7: Garden State Open (Berkeley Heights, NJ)
9/7: Hill City Throwdown (Lynchburg VA)
9/7: D.C. Throwdown (Washington, D.C.)
9/7: Midwest Fall Classic (Tulsa, OK)
9/7: OUTWOD Asheville at CrossFit Pisgah (Asheville, NC)
9/7: OUTWOD Brooklyn at Park Slope CrossFit (Brooklyn, NY)
9/7: Double Trouble at Crossfit Unwavering (El Mirage, AZ)
9/7: Girls Gone RX (Virginia Beach, VA)
9/7: WODderfest (Beaufort, SC)
9/7: Primal Parkinson’s Ride (Tampa, FL)
9/7: SE TEX Masters Fall Classic (Cypress, TX)
9/7: The Sugar Skull Showdown (Agawam, MA)
9/7: Power Output Challenge (San Antonio, TX) 
9/7: 5th Annual Iron Maidens Raw Open (Brooklyn, NY)
9/7: Barbells for Boobs 5K and Family Fun Run (Cornelius, NC)
9/7: Rows for Crows (Westborough, MA)
9/8: Wingman (Lincoln, United Kingdom)
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: 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 – 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: Killswitch Competition (Hutto,TX)
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 – 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)
9/27 – 9/28: Autumn Games 4 (Albuquerque, NM) 
9/27 – 9/28: Battle at the Banks (Cincinnati, OH)
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 -9/29: Beer City Beatdown (Asheville, NC)
9/28 – 9/29: CrossFit Krypton Training Camp (Chesapeake, VA)
9/29: Labor Of Love (Newington, CT)

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