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Week Three Livestream Numbers

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

It’s after Halloween, so you know what that means: it’s full on holiday season and everything you really want is on sale, including the NormaTec PULSE 2.0 Recovery System. What could be a better gift than an on-call massage that gives you a competitive edge? NormaTec increases blood flow to your muscles and reduces pain, soreness, and inflammation. So you can never miss a workout and always get those gains. Save $100 on the PULSE 2.0 and get an extra $50 off with code “CHALKUP50”.


“A wise man will make more opportunities than he finds.” — Sir Francis Bacon

Eight National Champion Races to Watch


It’s crunch time now that week four of the CrossFit Open has come to a close. With only one week and (likely) score submission remaining, there are some heated National Champion races worth keeping an eye on. For some of the larger, competitive countries a missed opportunity to win your country still ends with a spot at the Games, as three, four, or even five athletes from a given country end up in the top 20 worldwide. But for most of the country races listed below, the only path through the Games is a national championship.

It should be noted: The point totals below reflect the totals following week three prior to the announcement of Open workout 20.4, as scores are still pending on the leaderboard and not all submissions are in.

United Kingdom – Men and Women


1. Zack George – 11 points
1. Elliot Simmonds – 11 points

Last year’s U.K. champion Elliot Simmonds is in a dead heat with potential rookie Zack George. Right now George has the tiebreaker over Simmond’s, with two first-place finishes in the U.K. on 20.1 and 20.3, and could pull off an upset over the 2-time CrossFit Games individual qualifier who finished 19th at the 2019 Games.


1. Megan Lovegrove – 16 points
2. Jayne Eadie – 18 points
2. Sapphire Goddard – 18 points
4. Sam Briggs – 19 points

What looked like another runaway win for Sam Briggs quickly turned into a four-horse race following her major penalty assessed in 20.1. Despite that, Briggs has a shot at winning the national championship if she can outduel Lovegrove, Eadie, and Goddard – all three of whom would make their first individual appearance at the Games. If Brigg’s picks up another win in week 4 or 5, she should have the tiebreaker secured if needed.

Denmark – Men and Women


1. Julie Hougard – 9 points
1. Frederikke Frandsen – 9 points
2. Christina Agerbeck – 10 points

This might be one of the most exciting national champion races in any division. Three women, all within one point of each other, and based on the first three weeks of competition there isn’t a clear front runner in terms of trends. Each athlete has finished sixth or better each week of the Open in Denmark, and although Hougard and Agerbeck each have a workout win for a potential tie break, Frandsen and Agerbeck both should feel confident on their improvements from last season when Hougard won the Danish national championship going away.

Continue reading…

Week Three Livestream Numbers


The video views have settled on the week 3 livestreams in Norway, Australia and Argentina. The combined total of 355,744 is up nearly 100,000 from the numbers in week 2 but still a large way off from week 1, which was fueled entirely by the Froning v. Panchik matchup.

1. Norwegian CrossFit Championship — 207,280
2. Down Under CrossFit Championship — 96,033
3. SouthFit CrossFit Challenge — 52,431
4. TOTAL — 355,744

We will continue tracking livestream numbers through the Open.

Things To…


WATCH: Tia Toomey Versus Jas from Team Richey 
Team Richey headed out to Australia to work out with Tia-Clair Toomey for 20.4. It became the FIttest on Earth against a regular CrossFitter in this episode of Team Richey.


SUBSCRIBE TO: A Fresh Cup of Fitness
Morning Chalk Up’s Managing Editor, Jessica Danger, and Level Two coach Brittany Marsh have just launched A Fresh Cup of Fitness, a Morning Chalk Up podcast. Available on iTunes, Spotify, and Simplecast so you’ve got options, friends.


Did your heart sink when pistols were announced for 20.4? Dr. Zach Long and gymnastics specialist Pamela Gagnon created three short four-week programs to help you fix your ankle mobility, develop single-leg balance and get the strength you need for improved pistol squats. Use the code “OPEN20” for 20% off.


EAT: Cheddar Broccoli Cauliflower Gratin 
Continuing with the theme of healthier holiday meals, here’s a cheddar broccoli cauliflower gratin with a crispy breadcrumb topping. This delicious cheesy side dish is perfect for serving to hungry guests or even pairing with your favorite protein for a regular night dinner.


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


Give The Gift of Recovery with NormaTec

It’s after Halloween, so you know what that means: it’s full on holiday season and everything you really want is on sale, including the NormaTec PULSE 2.0 Recovery System. What could be a better gift than an on-call massage that gives you a competitive edge? NormaTec increases blood flow to your muscles and reduces pain, soreness, and inflammation. So you can never miss a workout and always get those gains. Save $100 on the PULSE 2.0 and get an extra $50 off with code “CHALKUP50”.

Chalk Up Community

  • NICK STRONG — CrossFit Lighthouse Point and CrossFit Militia in Pompano Beach, FL are hosting a fundraiser competition for Nick Williams, who was struck by lightning three weeks ago and is still recovering. The competition will be held November 23 at CrossFit Militia.
  • PREHAB TV ON TWITCH — Dr. Nicholas R Neratka, DC, has launched a new channel on Twitch, called PrehabTV. On it, he will cover topics like prehab and rehab as well as nutrition, cooking, and ergonomics at home and at work. 
  • 24 WODS IN 24 HOURS — From November 15-16, members of Pale Horse CrossFit in Charleston, SC will be doing a 24-Hour WODathon with all proceeds going to charity organization Stop Soldier Suicide.

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

Happy birthday Katie Amirian, the cuter half of Armen Hammer • Happy birthday Clay CorwinHappy birthday Myra MoranHappy birthday Emily Smith • Congratulations to Tara Fox on getting her first pistol in 20.4 • Enter to win six months of espresso with Mat Fraser • Steph “The Hammer” Hammerman celebrates three years since completing chemotherapy • Chuckie Welch clean and jerks 220 pounds • Happy one year anniversary to James Townsend and The Brave One • Luke Duffy completed his first Olympic distance triathlon. 

…and no one is cooler than Mat Fraser. No one. 

Fittest in Dubai Documentary Out Today — The Fittest in Dubai documentary — featuring Mathew Fraser, Sara Sigmundsdottir and Sam Briggs — launches today on Vimeo and iTunes.

20.4 Leaderboard as of 8:00 PM PT Last Night:

1. Jeffrey Adler (12:41) | Sasha Nievas (11:08)
2. Mat Fraser (14:22) | Tia-Clair Toomey (12:41)
3. Tola Morakinyo (14:30) | Emma McQuaid (12:50)
4. Lefteris Theofanidis (15:00) | Katelin Van Zyl (12:51)
5. Scott Panchik (15:15) | Kara Saunders (12:58)
6. Scott Tetlow (15:37) | Christina Seeley (12:59)
7. Paul Tremblay (15:39) | Amanda Barnhart (12:59) (6T)
8. Samuel Kwant (15:39) (7T) | Kelly Baker (13:07)
9. Tim Paulson (15:44) | Danielle Brandon (13:12)
10. Willy Georges (15:54) | Kristin Holte (13:19)

— Watch Jeffrey Adler do 20.4 in 12:41, a whopping minute and 41 seconds faster than second place Mathew Fraser. 

— Jacob Heppner did all singles and step-ups for 20.4 and finished in 17:41.

— The next, and final, Open announcement is Thursday at 5:00 PM PT. 

Dave Castro Originally Planned all Pistols for 20.4 — In a 20.4 Instagram recap video, Castro said: “One of the original versions of this was all pistols instead of box jumps, but in discussion with the team we decided to put some box jumps in the beginning and I’m very pleased with how that turned out.”

— P.S. This: “Nothing’s going to compare to week five. Nothing. None of the other tests we’ve ever done.”

20.4 Fun Fact: The round of 225/145 pound clean and jerks was technically the heaviest (via Heatonminded) — In terms of total weight, athletes moved 2250/1450 pounds in total in the round of 225/145. The lowest total was the round of 275/175 pounds with only 1375/875 pounds in total. 

Tim Paulson on his 20.4 Performance — Games athlete Tim Paulson shared his results over his 20.4 performance by changing his mindset and self-talk leading up to the event. 

— “This is probably the open performance I’m most proud of in my 8 Opens – because it shows the result of hard work with something I’ve struggled with, and the power of self talk.”

— “Friday – ‘I need to pace this workout because 315 cleans are going to bury me with that pistol volume, and I’ll have to squat the heavy bar because I struggle with powers.’

— “Today – ‘Attack the first 4 rounds because you are fit, and trust that you can power clean 315 because you’ve put in the work on power variations.’ Result…a much better time that reflects a lot of reps put in to improve my power variations on the Olympic lifts.
That last rep sure as hell wasn’t pretty but it got the job done.
One more week!”


“Eight Hours Behind the 20.4 Curtain with Smith, Carroll and Sweeney,” by Justin LoFranco, Morning Chalk Up

9:24 AM — 7 hours, 36 minutes until 20.4

Sean Woodland pulls into a driveway in Santa Clara, CA; Tommy Marquez is in the front seat. I hop into the back seat and we head out to Pleasant Hill, CA, the home of Diablo CrossFit.

Last year, the gym played host to the 19.3 live announcement match-up between Lauren Fisher and Alessandra Pichelli.  Even with one live event under their belt, Diablo owner Craig Howard admitted they’ve still been planning for a month to execute this one-hour event.

10:40 AM —  6 hours, 20 minutes until 20.4.

You walk into the gym and its already been transformed — railings are up, lined with sponsor banners and three Assault bikes stand in the middle of the workout stage to throw off would be prognosticators. Lighting is coming along. The DJ is testing levels and camera wires and getting tapped up.

To maximize preparation, Diablo canceled all classes today.

11:32 AM PT — 5 hours, 28 minutes until 20.4.

“I just hope it’s not heavy snatches,” Sean Sweeney says.

Sweeney and Jason Carroll are sitting opposite one another in Sweeney’s trailer with his fiancé Emmily Butz and a friend. The three slept in the parking lot last night after driving four hours from Fallon, NV.

Carroll arrived earlier in the morning on a 60-minute flight up from Orange County.

There’s not really much to do this far ahead of the announcement and no one’s too keen to workout. The conversation is mostly about CrossFit, rehashing the last few weeks of workouts, redos and chit-chat.


11/8: Veterans Day Bash 2019 (Lubbock, TX)
11/8 – 11/9: WOD for Warriors (Waite Park, MN)
11/8 – 11/10: The Kalis Games (Manila, Phillipines)
11/9: Patriot Challenge 3.0 (Longview, TX)
11/9: The Garage Games Masters Tour (Rochelle Park, NJ)
11/9: The Battle at Branded One (Las Vegas, NV)
11/9: Battle on the Airfield at Skyraider CrossFit (Riverside, CA)
11/9: The Goat Gauntlet (Hartford, CT)
11/9: The Bay Games (Huskisson, NSW AUS)
11/9: Third Annual Battle on the Airfield (Riverside, CA)
11/9: Sweat For Sweeney (Keene, NH) 
11/9 – 11/10: Fallout 2 Presented by Battleground Events (Long Beach, CA)
11/9: Emerald Coast Honor Games (Destin, FL)
11/15 – 11/16: 24 Hours 24 Heroes (Charleston, SC)
11/16: Warrior Affiliate League Delta Force (City of Industry, CA)
11/16: O-Town Throwdown 2019 (Oconomowoc, WI)
11/16: The Garage Games Masters Tour (Blue Springs, MO)
11/16: The Garage Games Masters Tour (Clemmons, NC)
11/16: The Garage Games Masters Tour (Plainville, CT)
11/16: The Pain Cave SD (San Diego, CA)
11/16: 2019 Graveyard Games (Kenosha, WI)
11/16: Mid-Atlantic Masters Classic (Abingdon, MD)
11/16: 3rd Annual Bombs & Barbells (Pooler, GA)
11/16: Mama Said Knock You Out (Canton, CT)
11/16: Olson WOD (Hanford, CA)
11/16: CFP’s 6th annual Fall Brawl (Pittsfield, MA)
11/16: 4th Annual Battle of the Badges (St. Louis, MO)
11/16 – 11/17: 24 Hours of Heroes (London, ON)
11/17: Annual Ghetto Games (Plainville, MA)
11/17: Crews For Brews (Windsor, Ontario)
11/22: Sixth Annual Gobbler Gauntlet (Scottsdale, AZ)
11/23: Kettlebells for Balls (Newburyport, MA)
11/23: Keep Austin (Austin, TX)
11/23: CrossFit XLTs 6th Annual Turkey Bash (Chatham, IL)
11/23: Fitness for Ellie Fundraiser (Amherst, OH)
11/23: Rise of the South (Statesboro, GA)
11/23 – 11/24: South Loop Games (Chicago, IL)
12/7: New Wods on the Block (Lubbock, TX)

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