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Morning Chalk Up

October 12

Red H Nutrition

Happy Monday and welcome to the Morning Chalk Up. Last week, Patrick Clark analyzed how the top five men and women have performed in odd object events and aerobic capacity tests. Today he digs deep into trends and past performances when the barbells roll out. And, be sure to tune into the third annual WIT Summit which will stream live this Thursday and feature Games athletes and more.

  • Amazon Prime Day is tomorrow, and we’ve got a list of all the best deals for CrossFitters, including shoes, apparel, gear, kitchen and meal prep supplies, and fitness tech.

Thank you for all the quote suggestions, story tips and PRs. Keep them coming at [email protected].

We need your help: 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. Tell us your thoughts.



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“You must live in the present, launch yourself on every wave, find your eternity in each moment. Fools stand on their island of opportunities and look toward another land. There is no plan; there is no other life but this.” – Henry David Thoreau


CrossFit Games Event Analysis: Bring Out the Big Barbells

  CrossFit Games Event Analysis: Bring Out the Big Barbells  

We continue our analysis of the ten athletes moving on to the Ranch on Oct. 19-25 for the live stage of the 2020 CrossFit Games in Aromas, CA. After analyzing the remaining athletes in “Odd Object” and aerobic capacity workouts, we turn our attention to events that feature heavy barbells. These workouts are either one-rep max attempts, a ladder that features heavy bar work or workouts that include a heavy barbell mixed with other movements.

The big picture: Since 2016 the Games has averaged two heavy barbell workouts as Dave Castro has included these tests of strengths to determine the “Fittest on Earth”.

Heavy barbell workouts: Since the 2016 Games, there have been eight workouts that test the component of strength through the use of a heavy barbell. Last year featured just one heavy barbell workout, the epic “Clean” workout that nearly blew the roof off the Coliseum in Madison, WI.


?? Calling All Military Veterans ??

Red H Nutrition
?? Calling All Military Veterans ??

If you’ve served in the Armed Forces, you know that team camaraderie and support are ESSENTIAL for a mission’s success.

Red H Nutrition® Co. is a female, U.S. Army Veteran owned Sports Nutrition Company and our mission is to provide high intensity athletes the key nutrition pieces they need to fulfill their duties and maintain a high level of readiness.

We invite all U.S. Military Personnel and Veterans to apply for our athlete team and help us reach more of the men and women who make this country great, so we can continue to support their missions both domestically and internationally!



Third Annual WIT Summit to Feature CrossFit Games Podium Athletes and More

  Third Annual WIT Summit to Feature CrossFit Games Podium Athletes and More  

Streaming live this Thursday, October 15, the Third Annual WIT Summit will feature an all-star line-up of some of the biggest names in the sport of fitness, plus the unveiling of the limited edition WIT x Reebok Nano X collaboration.

One big thing: The 90-minute summit will give fans the opportunity to hear from several Games veterans on their experiences this season and their training plans for 2021.

The details:

  • The summit will stream live on WIT’s website and is free to attend, but fans must book a spot in advance. British comedian Joel Dommet and Virgin Radio’s Sam Pinkham will host the event.
  • Here’s the schedule and topics for each guest:
  • 12:00 PM PST — Patrick Vellner – 2020 CrossFit Games and his prediction for 2021.
  • 12:20 PM PST — Brent Fikowski – Difference in the details with WIT & Reebok.
  • 12:30 PM PST — Unveiling the WIT x Reebok Nano X.
  • 12:45 PM PST — Special Guest – To be announced.
  • 1:00 PM PST — Haley Adams – Navigating the online format and predictions for Aromas.
  • 1:10 PM PST — Jamie and Elliot Simmonds – Training for an uncertain season finale.
  • 1:30 PM PST — Annie Thorisdottir – Motherhood, training, and 2021 ambitions.

The bottom line: Athlete summits like this one do not come around often. This is a do-not-miss event, so be sure to book your free spot soon.


The Best Deals for CrossFitters on Amazon Prime Day

  The Best Deals for CrossFitters on Amazon Prime Day  

Amazon Prime Day, an annual Black Friday-like sale across Amazon’s expansive marketplace, is just around the corner. From Tuesday, October 13 to Wednesday, October 14, Prime members can score exclusive deals on anything from vacuums to flat screen TVs.

We’ve got our eyes on the best deals for CrossFitters.



Find discounts on select colors of the Nano Xs, Nano 9s, and more.




Why Matt O’Keefe is Optimistic about the Future of the Sport of CrossFit

On this episode of the Chalking Fitness podcast, president of Loud and Live Sports, Matt O’Keefe talks about the evolution of his career and Mat Fraser and Tia-Clair Toomey’s performances in stage one of the Games. Then, the conversation turns to the future of the sport and O’Keefe expresses optimism about the new leadership at CrossFit HQ and the importance of continued financial investment in events and sponsorships.

  Morning Chalk Up  



Support Your Gym

The 50/50 Pledge to help gyms is in full swing, with popular brands offering 50% of profits from sales back to YOUR local gym! This week O2 drinks are up to 30% off, Lesser Evil snacks 25% off, and RPM ropes 15% off. Grab your gym’s code, and check out all of this week’s offers at the link below.

  Morning Chalk Up  


This Ten-Minute Rowing Workout for When You’re Short on Time

Some days your schedule just doesn’t have much room left in it for a workout, but that doesn’t mean your fitness has to suffer. Give this time-crunched ten-minute workout from Dark Horse Rowing a try, it includes a warm-up, workout, and cool down.

  Morning Chalk Up  


Get Over The Bar

Struggling to get your first bar muscle up? Give Brent Fikowski’s 6-week bar muscle up program a try. The program only takes 30 minutes a day 3 days a week so you can easily add it into your normal programming and by the end, you will be up over the bar.

  Morning Chalk Up  


How to Counteract Long Hours of Sitting

“Gluteal amnesia” is a condition in which your glutes literally forget how to fire and it can come from too much sitting. Consider taking breaks every hour to move your body, even if it’s only 10 bodyweight squats. Learn more about gluteal amnesia and more serious conditions that stem from prolonged inactivity in this T-Nation article.



Congratulations to Ben T., who was the first to correctly answer how many non-stationary cycling Games Events have there been. The correct answer was three events (CFG12 – Pendleton 1, CFG17 – Cyclocross, CFG18 – Crit).

  • Today’s question: Which Games had the most days of individual competition?

Submit your answer.





Community Round-Up

Here’s a quick round-up of a few events and competitions we have our eyes on right now:

  • Muscles and Masks: On October 24, CrossFit NCS in North Colorado Springs, CO will host a “Muscles and Masks” competition with proceeds benefiting Mission 22, a veteran suicide prevention organization. The event is free to the community and there will be a blind partner draw on the morning of the competition. Learn more and register now.
  • Dolores Bears CrossFit: Dolores High School in Dolores, CO and coach John McHenry received an $8,000 grant from CrossFit LLC to create a new high school/middle school CrossFit program. They used the funding to purchase equipment, as well as receiving donated equipment from Mountain Range Fitness, and even created their own in-school affiliate, Dolores Bears CrossFit. There are currently 50 students taking part in the classes.
  • PG CrossFit First Anniversary: PG CrossFit in Beltsville, MD will celebrate it’s first anniversary on October 16-17 with a live “battle of the fittest” competition that will be streamed on Facebook and Instagram and a free community workout (online and limited in-person). Learn more and get registered.
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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: The Garage Games Masters Tour (McKinney, TX)
10/24: Fittest in the Fall (Indianapolis, IN)
10/28 – 11/10: The Fittest Experience Online Qualifier (Austin, TX)
10/31: Barbells for Boobs (San Antonio, 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 Garage Games Masters Tour (Bedford, TX)
11/7: The Garage Games Masters Tour (Columbia, SC)
11/7: Kilo Crushfest (Hampton, VA)
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: 2020 FTX Open (Wheaton, IL)
11/7: Turkey Throwdown (6th Annual) (Limestone, TN)
11/7: The Garage Games Masters Tour (Conroe, TX)
11/11: WOD for Warriors (Waite Park, MN)
11/14: The Garage Games Masters Tour (Fort Wayne, IN)
11/14: The Garage Games Masters Tour (Canton, TX)
11/14 – 11/15: The Clang and Bang Vol 4 (Topeka, KS)
11/14: Warrior Affiliate League Gruesome Twosome (Chino, CA)
11/14 – 11/15: SugarMeltdown 2020 (Odense, Denmark)
11/14: 2020 Trident Fitness Festival (Suffolk, VA)
11/14: Girls Gone Rx Dallas (Dallas, TX)
11/14: One Fifty One Throwdown (Douglas, GA)
11/14: Girls Gone Rx Iowa (Des Moines, IA)
11/15: Southpaw’s Murph Swim Challenge (McKinney, TX)

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