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The First WOD of the International Online Qualifier Announced

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

Does the excitement from the CrossFit Games already have you training hard for the CrossFit Open 2020 that begins in October? Feed and fuel your WODs with a better breakfast with Jones Sausage.

Jones has been using fresh never-frozen hormone-free meat free from MSG, nitrites, nitrates, fillers, binders and gluten for 130 years. Find it in the grocer’s freezer section

Visit and click on the product locator to find a grocery store near you that carries Jones.


The iron never lies to you.” — Henry Rollins

How Cancer Survivor Matt Olson Brought Together The CrossFit Community And Raised $10K in 24 Hours — All Thanks To Kettlebell Swings


Battling cancer is one of the most challenging fights a person can face. But for Chino CrossFit’s Matthew Olson, the fight—and the victory—were just the beginning.

After a battle with Hodgkin’s Lymphoma, Olson successfully beat cancer and went into remission in July 2018. But once the battle was won, Olson struggled with what to do next. “There was a point I felt lost after I was told I was in remission. My biggest struggle was finding who I am — after,” says Olson. “Because you put everything into going through the fight. Every ounce of energy is just put into never ever giving up. But now you’re done. What do you do next?”

Inspired by the support he received during his own cancer journey, Olson wanted to find a way to give back to others who are struggling — and he called upon his CrossFit community to help him pay it forward with the 24-Hour Kettlebell Challenge.

The 24-Hour Kettlebell Challenge was a fundraiser the NEGU Jessie Rees Foundation, an organization that provides support for children and families struggling with pediatric cancer. Their mission is “helping every kid fighting cancer to never, ever give up” — which is inspired by their founder, Jessie Rees.

The 24-Hour Kettlebell Challenge was a fundraiser the NEGU Jessie Rees Foundation, an organization that provides support for children and families struggling with pediatric cancer. Their mission is “helping every kid fighting cancer to never, ever give up”—which is inspired by their founder, Jessie Rees.

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Things To…


WATCH: Noah Ohlsen Post-Games Q & A 
Noah Ohlsen sits down after his second place win at the 2019 CrossFit Games to answer some questions he’s received from fans like what was his most challenging event, his favorite event and how he trained the week before showing up to Madison.


HEAR: Conditioning Progressions for Elite vs. Intermediate Athletes
The hosts of the Legion podcast share their coaching tips on why elite athletes need less base building, what the consequences are of skipping steps in the intermediate phase of development, and
how to balance solid progression and long-term development with the sometimes chaotic requirements of CrossFit.


STOCK UP ON: Free Bacon and Free Sea Scallops
Now until August 21, new ButcherBox members will receive one pound of wild-caught sea scallops plus one pack of sugar-free, nitrate-free bacon for free in their first box. ButcherBox scallops are wild-caught, all natural, and have no added water or chemicals and their applewood-smoked ButcherBox Bacon is uncured, free of added sugar and nitrates, and is Whole30 approved.


GET: The Ultimate Carb for CrossFitters
Cluster dextrin, or HBCD, is absorbed more easily by the body than any other carb source. It can increase energy levels, stabilize your blood sugar, and prevent discomfort while exercising.


EAT: Baked Pepperoni Pizza Chicken 
This baked pepperoni chicken is an easier, just as delicious interpretation of pizza-style chicken. It’s perfect for weeknight dinners and holds up in the refrigerator for meal preps. Serve it with a simple salad of spring mix with light coating of Italian dressing for a simple, macro-friendly dinner that won’t get over complicated.


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

Chalk Up Community

  • VOLLEYBALL TOURNAMENT — Delaware CrossFit is holding a charity volleyball tournament on September 28 at the Food Truck Depot in Delaware, OH. Enjoy volleyball, food trucks, drinks, and entertainment while raising funds for Turning Point, an organization that helps domestic violence victims and their families. There will also be a raffle with prizes like a Born Primitive gift card and a signed copy of Jason Khalipa’s book.
  • HOTSHOTS 10 MEMORIAL WOD — CrossFit Garage in Woodstock, GA is hosting their third annual HotShots 19 Memorial WOD and fundraiser to benefit the Georgia Public Safety Memorial Fund for firefighters on August 24. 
  • CAFFEINE & KILOS INVITATIONAL– The seventh annual Caffeine & Kilos Invitational will take place on September 22 in Downtown Sacramento, CA. Athletes can choose to compete in the weightlifting competition, deadlift competition or the team fitness competition (2 men/2 women).

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

Charlotte Burton showcases her 39 pound weightloss transformation with CrossFit • Corey Lunney squat cleans 345 poundsMeredith Alwine snatches 231 pounds for a PR • Ashley Drabicki does a clean complex at 200 pounds • Rory Mckernan was on the Drone Racing League • Hannah Black snatches 207 pounds for a PR • Sean Sweeney got 116 cals on the ski erg in five minutes • Happy birthday Marston Sawyers.

…and when you’re James Townsend, you’re the boss of gravity. Gravity is not the boss of you.

Breaking News on CrossFit Games 2020 — Yesterday, in an exclusive phone call with Greg Glassman, Armen Hammer got news of the 2020 CrossFit Games

— “So in order to…give more floor time for the athletes that are traveling internationally, as well as giving a little bit more data before making the first cut, the first cut of the 2020 CrossFit Games is going to take place after one and a half days of competition…which is going to revolve around three classic CrossFit style workouts that are going to be done for one cumulative time.”

— Sound familiar? It should, because this is the same format used in the 2008 CrossFit Games, “Every Second Counts.” 

Wodapalooza Qualifier WOD One — Wodapalooza Online Challenge and Qualifier announced their first WOD last night. 

WOD 1:

9 min AMRAP
75/55 pounds
Hang power snatch 3/6/9/12…
OHS 3/6/9/12…
Double unders 30/30/30/30…

— One Qualifier, Four Sanctionals: Don’t forget that the Wodapalooza is a part of the International Online Qualifier, which will serve as serve as a single online qualifier where athletes can earn entry for four events at once: CrossFIt Filthy 150, Wodapalooza, SouthFit and the CrossFit Atlas Games.

James Newbury on Getting Most Improved Athlete Award — James Newbury reflects on what it was like being titled the Most Improved at the 2019 CrossFit Games.

— “Receiving ‘most improved’ athlete at the CrossFit Games was a big highlight for me. 18th previous best to 5th place overall in th world. It goes to show consistency, hard work and always showing up pays off. Some people have the ability to excel at things instantly and others are just slow burners. Embrace your kind!”

Nutrition Course Added to Preferred Courses — CrossFit just announced it is adding “Professional Training in LCHF/ Ketogenic Nutrition” to the CrossFit Preferred Course Program.

Take Your Kid Outside and Get Swole Together — Writing for OutsideJacob Baynham explores the benefits of taking your kid outside for a WOD in the sun, using your child as the weight for a WOD with some quality time built in. 

— “And then recently, in the doldrums of summer, it hit me. My five-year-old, Theo, was in the kitchen, barking at me in an obnoxious unicorn language he invented, and it occurred to me that this beautiful, smart, sometimes annoying boy is also a vastly overlooked 40-pound free weight.”

How to Avoid Germ Build Up in the Gym — The Seattle Times just published a story detailing the level of germs in gyms, CrossFit boxes included. 

“A 2019 study of 16 gyms in northeast Ohio focused on one strain of staph bacteria, S. aureus, and its variant, methicillin-resistant S. aureus (MRSA), which is resistant to antibiotics and is estimated to result in 11,000 deaths a year in the United States. Of 288 samples taken in the gyms, 38 percent contained S. aureus. Medicine balls (62.5 percent), CrossFit boxes (also 62.5 percent), weight plates (56.3 percent) and treadmill handles (50 percent) were the most common sites. Of areas tested, toilet handles had the lowest incidence, 18.8 percent.”


“A Decade of Fuelling the Fittest on Earth,” by Brittney Kleyn, Morning Chalk Up 

Tucked away in the back of the old Santa Cruz Wrigley’s factory is a warehouse manufacturing the recovery fuel for CrossFitters.

40 thousand free cans of FITAID were handed out at the 2019 CrossFit Games — a far cry from the humble beginnings of LIFEAID Beverage Co ten years ago.

Where it all began

“Orion and I met in a CrossFit gym back in 2009 in Santa Cruz and we had this crazy idea and launched LIFEAID in 2011,” said Aaron Hinde, co-founder of the company.

Aaron invited the Morning Chalk Up to the company’s headquarters which supplies LIFEAID products to around 30 percent of CrossFit boxes in America.

“In this warehouse that we’re in now we used to have a little tiny cage that held two pallets of product and that was it. It took us six months to sell through it, one can at a time slowly,” he said.

The company now employs 75 people full time, it’s growth a byproduct of two key factors according to the co-founder.

“The product but also the people and the relationships that we forged early on and nurtured, we still have those relationships nine years later.”

Aaron describes this as the “OG” – or “original gangster” parts of the community – that continue to propel the company forward.


8/16: OUTWOD Charlotte (Charlotte, NC)
8/16 – 8/17: WodFest 2019 (Joplin, MO)
8/17: Fittest in the Fork (Ft. Sill, OK)
8/17: Barbells For Bullies at CrossFit QDA (Buffalo, NY)
8/17: CrossFit Sua Sponte’s Summer Slam (Raleigh, NC)
8/17: The Fossil Games (Denver, CO)
8/17: Warhorse Games KC (Kansas City, KS)
8/17: CrossFit Shatter Summer Slam (Albany, NY)
8/17: The Syndicate Series Presents The Battlegrounds (Columbia, MD)
8/17: Poore Beer and CrossFit Benefit (Hendersonville, NC)
8/17: Unbroken Series Adaptive Games (Marion, NC)
8/17: 6th annual Babes and Bros (Grand Rapids, MI)
8/17: The Battlegrounds at 12 Labours CrossFit (Columbia, MD)
8/17: Back Lot Bout (St. Charles, MO)
8/17: Summer Slam (Raleigh, NC)
8/17 – 8/18: Mayhem on the Mountain (Pelham, AL)
8/18: Red Raider Backyard Brawl III (Coatesville, PA)
8/18: Summer Sizzler (Akron, OH)
8/21: Wodapalooza Individual Qualifier (Online)
8/23 – 8/24: Third Annual 24 in 24 (Cumming, GA)
8/24: Battle For the Badge (Vestal, NY)
8/24: OUTWOD Miami at Move.Lift.Live (Miami, FL)
8/24: OUTWOD Las Vegas at CrossFit Social City (Las Vegas, NV)
8/24: Deadlifts for Kids (Lilburn, GA)
8/24: The Southern Games 2019 (Louisville, KY)
8/24: 2019 Koda First Timer’s Open (Oklahoma City, OK)
8/24: Rumble on the Bay (Green Bay, WI)
8/24: Ragin’ Games (Lafayette, LA)
8/24: The 10th Annual Iron Belle (Austin, TX)
8/24: Battle of the Boxes (Plymouth, MI)
8/24 – 8/25: Oregon CrossFit’s Best of the West Summer Event 2019 (Bend, OR)
8/24: Third Annual Hotshots 19 Memorial WOD (Woodstock, GA)
8/24 – 8/25: Railyard Riot (Lincoln, NE)
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)
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: 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: SE TEX Masters Fall Classic (Cypress, TX)
9/7: The Sugar Skull Showdown (Agawam, MA)
9/7: Power Output Challenge (San Antonio, TX) 
9/8: Wingman (Lincoln, United Kingdom)
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)

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