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The Lockdown CrossFit Open?

Morning Chalk Up

November 17   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. We are 100 days out from the Open this year. Tommy Marquez has more. And, Justin Cotler had a great season.

Keep those quote suggestions, story tips and PRs coming. Let us hear your voices at [email protected]..

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“I’m a big believer in starting with high standards and raising them.” - Dan Gable

  As The Open Approaches, More Communities Brace For Lockdown  

As The Open Approaches, More Communities Brace For Lockdown

Last week the CrossFit community crossed an important milestone in preparation for the 2021 CrossFit Games season, as the CrossFit Games instagram account announced that the Open was officially 100 days away.

The announcement comes amidst surging coronavirus numbers globally, and with many undoubtedly occupied by looming restrictions, it brings new emphasis on how CrossFit will push forward when normally such a milestone would be cause for excitement and a refocus on training as the holiday season approaches.

One big thing: CrossFit owner Eric Roza has repeatedly stated that his team is moving forward with plans to conduct a full 2021 season while making adjustments and contingency plans for whatever roadblocks might be in place as a result of the ongoing pandemic.

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Built With Purpose | Backed By Science

Built With Purpose | Backed By Science

The AIRWAAV Performance Mouthpiece directs your tongue down and forward and when you gently bite down, which creates the optimal airway opening. It’s patented and scientifically proven with peer-reviewed, published research to provide athletes:

  • Increased Endurance: Reduces respiratory rate by 20%.
  • Increased Strength: Improves muscular endurance.
  • Faster Recovery: Reduces cortisol build up levels by up to 50%.


  Meet Justin Cotler: The Dynamic Coach of CrossFit Dynamix  


Meet Justin Cotler: The Dynamic Coach of CrossFit Dynamix

If you were to ask 22-year-old Justin Cotler if he thought he’d be on the sidelines of the 2020 CrossFit Games coaching the first American woman to stand on the podium since 2012, he probably would have told you no.

After graduating from the University of Pennsylvania in 1997, Cotler found himself at a crossroads in his life, neither of which involved functional fitness. Choosing between music and professional golf, Cotler chose the former and spent the next ten years as a recording artist touring and making music. But in 2007, that would change.

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  Is Rx Still Relevant?  


Is Rx Still Relevant?

Being able to do a workout as prescribed has long been seen as a badge of honor for many CrossFit enthusiasts. But in recent years, more and more gyms have started moving away from programming traditional CrossFit prescriptions, opting instead to use strength percentages or rate of perceived exertion as a guide, thus offering a purely individualized approach to load and movement selection.

Why it matters: Rx prescriptions were one of the early bedrocks of CrossFit. Workouts like Fran and Murph were at the heart of what contributed to CrossFit’s rise in popularity. These benchmark workouts, with their very specific Rx prescriptions, fostered community and provided us the opportunity to test, re-test, compete against each other and ultimately measure our fitness in an exciting new way.

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  Is Rx Still Relevant?  

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  “Making Gainz Both Ways:” Kinda Fit Kinda Fat Apparel Celebrates Body Diversity  

“Making Gainz Both Ways:” Kinda Fit Kinda Fat Apparel Celebrates Body Diversity

“Growing up, I was a chubby, awkward, and nerdy kid.”

That’s how Dr. Dean Tanglao, founder and CEO of Kinda Fit Kinda Fat Apparel, begins to tell the story of his personal fitness journey, one that led him to create the body positive, body celebratory clothing brand.

The big picture: Tanglao created Kinda Fit Kinda Fat to create “a community where you can be and should be proud of your body no matter what stage of the fitness journey you are on.” The brand celebrates athleticism in people from all walks of life with the belief that you can pursue goals while enjoying the process; fitness doesn’t have to be full of sacrifice.

This mission comes from Tanglao’s personal experiences with fitness, which started in college.

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A No-Fuss 20-Minute Rowing Workout

Maybe you only have a short time to work out but want a good sweat. Give this 20-minute rowing "Race for Meters" WOD a try. Be sure you're warmed up first and then practice your pacing at varying stroke rates.




Free Women's 6-Week Functional Bodybuilding Program 💪

Ladies! Want to increase your TOTAL body strength? Download the FREE "6-Week Functional Bodybuilding Program" and discover how easy it is to improve your functional and TOTAL body strength. The program is specifically designed for women who CrossFit who want to improve their definition, tone and total body strength!



Five Banded Stretches for Mobility

We all need more mobility work. Check out this short video from Kristi Eramo O'Connell and learn five great stretches for total body work, including shoulder and front rack mobility, as well as hip and even neck and wrist mobility.



Select Nano X's For $80

There’s only one thing better than getting new gear-- and that’s getting a deal on new gear. For today and tomorrow select versions of the Nano X are on sale for just $80 ($50 off). To score the deal just use the code "GETNANO". (US Subscribers Only)



Healthy Green Bean Casserole

Many of us have fond memories of green bean casserole at the holidays. This lightened up version hits all those notes while dialing back the fat and carbs a bit. It's made with fresh green beans, mushrooms, a creamy parmesan sauce and topped with homemade crunchy baked onions.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] or tag us in #chalkuphighlights for a chance to be featured.

  • Selma Masekela front squats 275 pounds for a PR.
  • Sam Schon clean and front squats 300 pounds for a PR.
  • Cara Zasoba Boniecki deadlifts 205 pounds for 2 for a PR.
  • Bryce Shearer does a power snatch at 253 pounds for a PR.
  • Ava Georg squat cleans 195 pounds for a 10 pound PR.
  • Happy Ninth Anniversary to CrossFit Unstoppable in Jefferson City, MO.
  • Morgan McCullough clean and jerks 400 pounds from blocks for a PR.

Community Round-Up

Our community round-up today highlights a new gym location and two fundraisers around the affiliate community:

  • ATO CrossFit Opens New Location: ATO CrossFit, in Richfield, UT, opened in 2016 with a mission of helping people live longer, healthier and stronger lives. Carrie Crane, the founder of ATO, which stands for Against the Odds, is excited to open their second location.
  • Powell River Action Centre Food Bank: The Powell River Food Bank has had a tough year. While numbers usually stay pretty close to the same, this year, they have seen a 20% increase in need and donations are down 37%. PowTown CrossFit is trying to help by setting up a food donation box and so far, $1000s of food have been donated.
  • “Wall of Warmth:” The Wall of Warmth is back for its third year and between November 16 and December 1, organizers are hoping that hundreds of cots will be donated by donors hanging them on a fence in once of several locations or dropping them off at a drop box, including at The Rock Gym and Teton CrossFit in Rexburg, ID.
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5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Mind Games (Okemos, MI)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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