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Training For The Ranch

Morning Chalk Up

September 26

Red H Nutrition

Good morning and welcome to the weekend edition of the Morning Chalk Up. As stage one of the 2020 CrossFit Games came to a close, top-five athletes and their coaches began looking toward the finals in Aromas, CA. Tommy Marquez has more on how their training will shift to prepare for the final tests. And, Sam Kwant has made steady progress as a Games-level athlete, despite injuries and setbacks. Emily Beers digs into his journey.

  • Also, the Ultimate Hawaiian Trail Run kicks off today, but you don’t have to be in Hawaii to do it.

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

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. Take 5 minutes and tell us your thoughts.



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“Fight for the things that you care about, but do it in a way that will lead others to join you.” – Justice Ruth Bader Ginsburg



Training For The Ranch: “Live Five” Athletes And Coaches Think Outside the Box

  Training For The Ranch: “Live Five” Athletes And Coaches Think Outside the Box  

In less than a month, the final five athletes in both divisions will step onto the dusty hills of Aromas to compete for the CrossFit Games title. The task in front of them at the Ranch will be much different than what they overcame in stage one to secure their top five spot, and ultimately their training in the lead-up will reflect that.

For the newcomers, it will be unlike anything else they’ve prepared for in the past. Even for the athletes that qualified in 2019, the landscape and circumstances around the Games are much different this season and with the new regime at CrossFit HQ there’s more support for the sport.

  • Dave Castro recently admitted that the programming in 2019 was much more straightforward than in years past, and part of the excitement of creating the program for the 2020 and ultimately the Ranch, was getting back to the creative side of the test that involves twists, new implements, and formats.

Are You Using Supplements In Your Training Yet?

Red H Nutrition
Are You Using Supplements In Your Training Yet?

If you’ve watched the CrossFit Games, you know that those athletes have put in the hard work and they’ve got their nutrition dialed in.

In order to keep the edge on their competition, they use supplements to help them bridge any nutrition gaps. But, you don’t have to be an elite athlete, to benefit from supplements.

Red H Nutrition® supplements were created by a CrossFit athlete, to help any athlete enjoy training more, recover faster and get maximum results.

Use code “CHALKUP” at check-out to save 30% so you can train harder, and recover faster!

You Deserve More From Your Workouts.


Sam Kwant: Overlooked No More

  Sam Kwant: Overlooked No More  

He qualified from the CrossFit Games at the age of 19, and as a teenaged rookie, placed an impressive 16th. Since then, he has quietly logged two more top 20 finishes at the Games.

With a sparkling resume to his name, it shouldn’t be a surprise that 24-year-old Sam Kwant placed fourth in Stage one of the 2020 Games and qualified for the Finals in the Aromas, CA to be held from October 19-25. Yet, it kind of felt like it was.

One big thing: Kwant has been consistently overlooked throughout his career.

  • In an interview with the Morning Chalk Up, Kwant mentioned he “didn’t have a great season” in 2017. He was suffering from both a back injury and knee injury, which eventually required surgery.
  • However, even injured, not only did Kwant still qualify for the Games, he managed a top 20 finish. The following year, he was sidelined post-surgery, but proved himself to be on the rise in 2019 when he came back and placed 13th at the Games.

Participate in the Ultimate Hawaiian Trail Run from Your Hometown this Weekend

  Participate in the Ultimate Hawaiian Trail Run from Your Hometown this Weekend  

Like everything these days, the 7th annual Ultimate Hawaiian Trail Run (UHTR) has gone remote.

  • Typically, the event takes place on the island of Kauai. Participants choose either the 5 km or 10 km trail run option and they traverse challenging muddy, rocky and root-laden trails as they zig-zag up Mount Kahili.

The goal: To raise money for the Kauai-based Keala Foundation, a non-profit providing CrossFit, food, and transportation free of charge to the children of the island.

  •  In the first six years of its existence, the event has attracted big named athletes, coaches and companies in the CrossFit community, like Mat Fraser, Kara Webb, Noah Ohlsen, Jason Khalipa, Chris Hinshaw and ROM WOD, to name a few. Together, they have helped raise well over a million dollars for the foundation.

Was Phase 1 of the 2020 Reebok CrossFit Games a True Test of the Fittest on Earth?

  Was Phase 1 of the 2020 Reebok CrossFit Games a True Test of the Fittest on Earth?  



How to Run a Gym in 2020

Jesse Suarez, owner of CrossFit Hyperactive in Salinas, CA talks with the crew from CrossFit HQ about how he and his members have handled the shifting and changing landscape of COVID restrictions. In short, the hours are longer, expenses are higher and income is lower. But, that’s not the end of the story, Saurez’s members are returning and they took it upon themselves to hold a fundraiser for him.

  Morning Chalk Up  



Get Stronger

Do you want to identify and close strength gaps you don’t even know you have? Try the Active Life Enhancement Assessment program and you will identify a weakness and get yourself on the road to improved performance. For real — this might be the path to the easiest 25-pounds you ever add to your back squat.

  Morning Chalk Up  


Haley Adams Recap Her Stage One Performance in the CrossFit Games

On this episode of Froning and Friends, 19-year-old Haley Adams sits down with Rory McKernan, Rich Froning and Tasia Percevecz to discuss her third-place performance in the first weekend of the 2020 CrossFit Games. One of the key takeaways for us is the confidence that Rich has in his young protege.

  Morning Chalk Up  


An Extra 60% Select Reebok Gear

Through September, Reebok has an exclusive code for US residents that will give you an extra 60% off Reebok gear that’s on sale including some versions of the SPEED TR and GRACE shoes. Shop now and use the code “FALL60” to pick up Reebok an extra 60% off.

  Morning Chalk Up  


Your Shoulders and Traps

Everyone wants shoulder boulders, but oftentimes our ego gets in the way when we are working accessories. This article explains that when we go too heavy on lateral raises and reverse flys, we undercut the benefits of the exercise. Staying light and really focusing on muscle group isolation is a better strategy.





Community Round-Up

There are a lot of tribute WODs and fundraisers taking place right now, here are a few we have our eyes on:

  • Breonna Taylor Tribute WOD: Today at 1 PM ET, join Logan Aldridge and the Wheelwod crew for a tribute workout to the life and memory of Breonna Taylor. Join with the ZOOM ID: 898 5350 1406 and password: wheelwod. Adaptations for the workout are available on and you can donate here.
  • The “Notorius R.B.G.”: Tristan Fouard from M4G Crossfit in Indianapolis, IN created a WOD as a tribute to Ruth Bader Ginsburg. Check it out and give her your sweat honor.
  • Ultimate Hawaiian Trail Run: It’s virtual this year, which makes it easier for everyone to participate in the premier Keala Foundation Fundraiser of the year. Learn more.
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9/25 – 9/27: Heart of America Team Competition (Springfield, MO)
9/26: Ultimate Hawaiian Trail Run (Kauai, HI)
9/26 – 9/27: Pensacola Beach Brawl (Pensacola, FL)
9/26: Big Impact Games (Kimberly, WI)
9/26: Jurassic Throwdown 2020 (Bonaire, GA)
9/26: RXSG x Kaela Foundation: Cowels Mountain (San Diego, CA)
9/26: Warrior Affiliate League Three Amigos (Chino, CA)
10/1 – 11/2: Fittest of the Coast – Coastal Qualifier (Mt Pleasant, SC)
10/3: Rumble in the Jungle (Sterling, VA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/3: Iron October Outdoors (Sacramento, CA)
10/3: Iron Anchor Throwdown (Batavia, OH)
10/6 – 10/11: Virtual Shoofly Lift Off (Fuquay-Varina, NC)
10/9 – 10/10: Crash Crucible (Spartanburg, SC)
10/10: 5th Annual Babes W/ Barbells (Huntington, WV)
10/10 – 10/11: Team Pack Series 2020 : Back to School Edition (Vienne, France)
10/10: OUTAthletics presented by the OUT Foundation (Portland, ME)
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)

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