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The Fittest Head to London for Strength in Depth

Morning Chalk Up

January 22

Red H Nutrition

Good morning and welcome to the Morning Chalk Up. You may have noticed some changes to our daily newsletter of late, and we are looking for your feedback. Please take a few moments to share your thoughts in this brief survey and as a token of our appreciation, we’ll give you 10% off at the Morning Chalk Up store. Today:

  • A preview of Sanctional #6 of the 2020 season: Strength in Depth.
  • More Sanctionals news and notes.
  • A quick community roundup.

What did we miss? Send us a note at [email protected].



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“Do not pray for an easy life; pray for the strength to endure a difficult one.” — Bruce Lee

The Fittest Head to London for Strength in Depth

  The Fittest Head to London for Strength in Depth  

The four-time defending Fittest Man on Earth Mathew Fraser and two-time defending Fittest Team on Earth CrossFit Mayhem Freedom are set to make their 2019-2020 Sanctional season debut this weekend across the pond in London, England. Strength in Depth will play host to those champions from January 24-26 as well as those looking to unseat them. 

What’s on the line: 2020 CrossFit Games invitations are awaiting the top finishers from the elite individuals and team divisions. A prize purse of over $37,500 will await the top finishers in the individual and team divisions.

Who to watch: The men’s and women’s divisions feature a combined 67 athletes competing for a Games berth. Nineteen teams will face off for the fifth team invite to the Games.

  • Fraser will compete in the first of his two confirmed Sanctionals this season. The nearly six month lay-off is Fraser’s longest away from live competition since the layoff between his win in the 2017 Games and the 2018 Central Regional.
  • Mayhem Freedom debuts their new team featuring Scott Panchik replacing the retired Dre Strohm, a member of last year’s dominant championship team. For Rich Froning this will be the seventh different roster he has put together for the team he has captained since leaving individual competition. Tasia Percevecz and Chyna Cho return from last year’s team.
  • Also competing and making her debut from the Mayhem stable is Haley Adams. Adams finished sixth in the Games as a rookie last year. The college freshman has already secured her Games invite through the Worldwide Open after finishing 32nd.
  • 2018 Games runner-up Laura Horvath also makes her Sanctional debut. Horvath has her Games invite secured after repeating as the national champion for Hungary.

Speaking of national champions, Strength in Depth will have ten competing in the individual divisions. Joining Horvath are Camilla Salomonsson Hellman (Sweden), Gabriela Migala (Poland), Lisa Eble (Germany) and Nicole Pettel (Israel). On the men’s side Fraser (USA), Eleftherios Theofanidis (Greece), Nicolay Billaudel (Norway), Ram Dover (Israel) and Zack George (United Kingdom) have all punched their tickets as national champions.


Sanctional News and Notes

  • Steph Chung, Kelsey Kiel and Alison Scudds have confirmed to compete in the women’s elite indiviudal division for Strength in Depth. For Chung it will be her third Sanctional of the season, for Kiel and Scudds their second.
  • Will Moorad has also confirmed for this weekend’s Strength in Depth as an individual competitor.
  • Jonne Koski and Sara Sigmundsdottir have confirmed for Wodapalooza.
  • The Australian CrossFit Championship has announced their own podcast that will give listeners an inside look into the Sanctional.
  • Erin Vandendriessche was one of seven women who punched their ticket to Madison through a Sanctional without competing in the Open. She looks to be the first person to do it twice as she is confirmed for the Atlas Games.
  • Ehea Schuerch has confirmed for the West Coast Classic.
  • Volunteer registration is now live for the West Coast Classic.
  • The ELFIT CrossFit Championship has announced the second workout of their online qualifier.
  • Mid Atlantic CrossFit Challenge founder Luke Espe comments about the MACC team qualifier
  • Applications for vendors at the Mid Atlantic CrossFit Challenege is now open.
  • The Asia CrossFit Championships has released their fourth online qualifier.
  • Katrin Davisdottir has confirmed to compete at the Rogue Invitational.
  • Registration for the community team division at the Madrid CrossFit Championship is now open.
  • Early Bird registration for the French Throwdown is now open.

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Only Three Days Left to Pickup a Shirt or Patch

  Only Three Days Left to Pickup a Shirt or Patch  

Australian CrossFit Championship Launches New Diabetes Initiative

  Australian CrossFit Championship Launches New Diabetes Initiative  

The Australian CrossFit Championship (ACC) announced a unique and unprecedented initiative to highlight the shift to CrossFit Health. The March event in Queensland, Australia will sponsor one person with Type 2 Diabetes for every 100 tickets sold and support them on their journey to improved health.

  • Event Director Darren Coughlan: “True to our roots, we also remain focussed on the core values of CrossFit. This year we are launching our initiative to raise awareness of the broader health benefits of CrossFit for the community at large…we know the real work is done in CrossFit Affiliates all over Australia for the other 51 weeks of the year, for no accolades.

One big thing: This initiative really gets at what Founder Greg Glassman hopes to achieve in the long run in the Sanctionals expansion: community-focused philanthropy paired with a growing sport. Glassman himself said something nearly identical back in 2018 when announcing the first sanctioned event: “The miracle of CrossFit happens in each one of our affiliates that help people get healthy and stay that way.”

The nomination details.

  • Recipients will receive three months of free membership to an Australian-based CrossFit affiliate paid for 3 months.
  • Free nutrition support with follow-up consultations will be provided by GCS Training – one of ACC’s title sponsors.
  • To nominate an athlete, ask your affiliate to notify ACC by emailing [email protected] with the following details: The affiliate’s name, location, contact details and social media handles. Include the following information about the nominee: contact details, social media accounts and other information believed to be relevant.
  • Nominees will be reviewed on March 15. The winners will be notified shortly after.



On-Water Rowing Debuts at Strength in Depth

We’ve all suffered on the Concept2 rower, but this weekend at the 2020 Strength in Depth Sanctional in London, England, elite athletes will actually row on the water.

  Morning Chalk Up  


A Doc Who CrossFit’s

Does your doc do CrossFit or understand how movement and nutrition play a role in your overall health? Want a doc that can help you with recovery and performance optimization? Check out SteadyMD, they’ll pair you with a doc based on your lifestyle and goals, not just someone who happens to be local.

  Morning Chalk Up  


When People Judge Your Passion

In this episode of the Chasing Excellence podcast, Ben Bergeron answers listener questions about how to respond to people that don’t get why you are devoting your energy to something they don’t understand (like trying to make it to the CrossFit Games).

  Morning Chalk Up  



Versatile Knee Sleeves

From long runs and quick hikes to grueling gym sessions and heavy lifts, the new light knee sleeves from EXO are built to support you anywhere and everywhere. Shop now and get a pair of knee sleeves as versatile as you are.

  Morning Chalk Up  


Spicy Cashew Thai Chickpea Broccoli Salad

Delicious healthy Thai broccoli salad made with colorful veggies like crunchy carrots, red cabbage and sweet bell pepper. This easy vegan broccoli salad is tossed in a spicy peanut dressing and packed with delicious, plant-based protein thanks to chickpeas.



  • Cassidy Lance-Mcwherter and CrossFit Waterside honored Jacob Morris with a memorial WOD.
  • Elijah Muhammad back squats 455 pounds for 3.
  • Jake Boly hits a sumo deadlift 2rm PR at 545 pounds.
  • Mallory Mae cleans 185 pounds for a 10 pound PR after also hitting a Grace PR at 3:17.
  • Albert-Dominic Larouch power cleans 310 and then 315 pounds for two quick reset doubles.
  • Ben Porter front squats 398 pounds.


News and Updates Around the Community

Here is everything else that we are keeping an eye on right now:

  • Xendurance welcomes Cesca Baguley: Sports nutrition brand Xendurance has welcomed Cesca Baguley, who joins the team as European Marketing and Strategy Manager. Cesca will be responsible for the company’s social media and marketing across Europe, as well as looking after its sponsored athletes and specialist training events primarily in cycling, running, triathlon and CrossFit.
  • CrossFit Mayhem: The CrossFit Mayhem Independence team is selling team shirts to help fund their trip to the Australian CrossFit Championship, but 25% of all the proceeds are also going to Red Cross Australia to help those fighting the bushfire disaster.
  • CrossFit HR4K: Online merchandise seller and Hereford gym, CrossFit HR4K is opening a new location in Amesbury, between Bristol and Southampton, England. The company specializes in helping the military community to “rebuild lives in a positive way.”
  • Coffland Hero Challenge: On Super Bowl Sunday, CrossFit Norwalk, CrossFit KMK and Rough House CrossFit in Southern Connecticut will host the Coffland Hero Challenge to raise money for fitness and rehabilitative programs for combat-wounded veterans in the Catch a Lift Fund‘s fitness-focused programs.
  • Free Yoga Event: Left Coast CrossFit is holding a free beginner yoga class on February 23, followed by an Acro Yoga demonstration with instruction. This is a family-friendly event and open to all skill levels.


+ Submit an Event

1/25: The Blizzard Brawl (Waite Park, MN)
1/25: Cerberus Powerlifting (Blue Springs, MO)
1/25: Reindeer Gainz III (Donna, TX)
1/25: 2020 Winter Swolestice (Fayetteville, AR)
1/25: Lost River Rumble II (Bowling Green, KY)
1/25: Cold Steel Classic (Oswego, IL)
1/25: HYROX Chicago (Chicago, IL)
1/25: Battle of the Ages (Norwood, MA)
1/25: New Year. New You. Fit Duo Games. (Austin, TX)
1/25 – 1/26: Madtown Challenge 2020 (Madison, WI)
1/25: Steeltown Throwdown (Sterling, IL)
1/25: Black Frost Shiwsown (Meridian, ID)
1/25: The Mad Hatter Games (Pickering, Ontario, Canada)
1/25: Bring-A-Friend Day/AUS Red Cross Fundraiser (Vista, CA)
2/1: Krypton’s Compete for a Cure (Chesapeake, VA)
2/1: Warrior Affiliate League Fantastic 4 (Chino Hills, CA)
2/1: Wodi Gras 2020 (New Orleans, LA)
2/1: Great Lakes Games 2020 (Plymouth, MI)
2/1: Crossfitting 4 Cures (Bowling Green, KY)
2/1: Winter Swolstice (Duarte, CA)
2/1: Battle of Baltimore (Baltimore, MD)
2/1: New Year’s Revolution (Clearwater, FL)
2/1: Battle at the Barracks XII (San Diego, CA)
2/1: Battle At The Barracks (San Diego, CA)
2/1: Golden State Games (Stockton, CA)
2/1: Masters of the Universe (Las Vegas, NV)
2/7 – 2/8: Midwest Meltdown (Springfield, MO)
2/8: Thoroughbred Throwdown (Ocala, Florida)
2/8: A League of Their Own Challenge 7 (San Antonio, TX)
2/8: Black Ops 4 (Wheaton, IL)
2/8 – 2/9: The Ice Bowl 2020 (Green Bay, WI)
2/8: Love Is Love Invictus Boston (Boston, MA)
2/8: Cupids Clash (Cape Coral, FL)
2/8 – 2/9: CrossTrain.PH Invitational 2020 (Manila, Philippines)
2/8: Cupid’s Massacre (Laguna Hills, CA)
2/8: Winter Warfare 2.0 (Berea, OH)
2/8: Valentine’s Day Massacre (Beaverton, OR)
2/8: Sua Sponte Games 2020 (Durham, NC)
2/8: WL Meet (San Antonio, TX)
2/8: The Hazing (Lodi, CA)
2/15: Swolemates (Northville, MI)
2/15: Valentine’s Day Crush (North Hollywood, CA)
2/15: Hail to the Team (Astoria, NY)
2/15 – 2/16: Tribal Clash Australia (Wollongong, NSW, Australia)
2/15: Sweat-Heart Throwdown (Barre, VT)
2/15 – 2/16: 5th Annual Double Barrel Classic (San Marcos, CA)
2/22: Battle of the Lake IV (Denver, NC)
2/22: Battle of the Fittest VII (New York, NY)
2/22 – 1/22: Shake N Bake Throwdown (San Antonio, TX)
2/22: Masters of Fitness 2020 (Cape Coral, FL)
2/22: Granite Games Spring Throwdown (Snyder, TX)
2/22: The Do More Charity Challenge (Castle Rock, CO)
2/22: HYROX Dallas (Dallas, TX)

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