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Weightlifting Legend Glenn Pendlay Passed Away

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by The Ready State.

LAST CHANCE! Today is the last day to claim your free mobility ball when you sign up for a trial of Virtual Mobility Coach.

Virtual Mobility Coach gives you custom daily mobilizations, created by Dr. Kelly Starrett. He is mobility coach to CrossFit Games Champs and Olympic gold medalists.

Sign up for a 14-day free trial of Virtual Mobility Coach now. You’ll get a free mobility ball (Hurry! Only 200 available.) And you’ll also get access to an exclusive video chat with Kelly. Sign up!


“I know where I’m going and I know the truth, and I don’t have to be what you want me to be. I’m free to be what I want.” — Muhammad Ali

CrossFit Non-profits Launching a Collaborative Event, 3-2-1 IMPACT!


At the biannual gathering of CrossFit based nonprofit organizations, someone pitched an idea. What if all the nonprofits there came together, in one large fundraising event, to showcase the hard work and generosity of the CrossFit community?

Hours later, after brainstorming and conversations over coffee, 3-2-1 IMPACT! was born.

What is it?

3-2-1 IMPACT! will be 24 hours long from noon on December 7 until noon on December 8. Each nonprofit organization will form teams of nine, and will have 24 hours to accrue as many calories as possible on three ergs. Here’s the kicker: All three machines must be running the entire 24 hours.

Teams will continue raising funds throughout the event and everything raised their nonprofit organization gets to keep. All funds raised after the start of the event — through silent auctions, merch sales, friends donating to chip in during the event — will go into one large pot to be spread across several organizations. The donations matter, you can “earn” extra calories towards your team based on donations.

Five nonprofits are onboard already: CrossFit Foundation, The Reveille Project, FAITH RXD, Steve’s Club, and The Phoenix. Conveniently, four of them are located in the Denver area, which is where 3-2-1 IMPACT! will be held in December.

“We’re already a synergistic thing meeting the needs of the CrossFit community,” Kevin Ogar of the Reveille Project told Morning Chalk Up on a call. “We really want to create a larger impact in the community.”

Continue reading…

Things To…


WATCH: Inside Invictus at the Games, Day Two 
Follow the teams and Individuals from CrossFit Invictus as they compete in day two of the 2019 CrossFit Games in Madison, WI. Watch them tackle the ruck event, hear how Armen Hammer felt about the Games this year, and how the athletes did in the heat.


HEAR: Why Are You Still Using RX Discussion on Nasty Girls Podcast
Olivia and Amy, hosts of the Nasty Girls Podcast, both of whom are seasoned CrossFit coaches and athletes, give their input on the recent article, Why Are You Still Using RX. The two hash out whether like this idea or not and the psychology of wanting to click that RX button at any cost.


IMPROVE: Your Gymnastics With Invictus
Everyone can improve their gymnastics. If it’s getting your first muscle-up or stringing 20 toes-to-bar together, we all love to hate to work on gymnastics, right? With the Invictus online Gymnastics program, you get three days a week of supplemental work to improve your gymnastics.


GET: 15% Off a Better Brand of CBD with beam
Time to step up your self-care with 15% off any beam CBD product. As always, our all-natural, pharmaceutical-grade CBD is 100% THC-free. Choose from tinctures, salves and CBD powered protein bars today and get 15% off with code “CHALKUP” at checkout.


EAT: Fudgy Flourless Almond Butter Brownies 
These fudgy, flourless almond butter brownies are made with simple ingredients like natural creamy almond butter, pure maple syrup, cocoa powder and chocolate chips. Eat them hot from the oven or cold out of the fridge, we won’t judge.


Today’s edition of the Morning Chalk Up is powered by

Chalk Up Community

  • PRO-TIP: SCALING FOR PULL-UPS AND PUSH-UPS — Jason Khalipa offers a way to work the pull-up and push-up that is fast and easy to get in and out of for workouts and is also scalable. 
  • ADAPTIVE TRAINING COURSE — You can take the Adaptive Training Course at the 2019 Winter Classic in Cleveland, OH on Friday, December 6. The Adaptive Training Academy course is a hands-on, interactive single-day course designed to teach coaches, athletes, and medical professionals how to make fitness training accessible and inclusive to the disabled population.
  • SUPPORTING DORIAN ANIMALS — Iron and Rescue is donating a portion of every purchase to the Humane Society of Grand Bahama and the Abaco Shelter, both of which are in need of assistance after the devastation from Hurricane Dorian.
  • CROSSFIT FOR DORIAN EVACUEES — CrossFit Rivalry in Columbia, SC is offering free drop-ins for anyone affected by Hurricane Dorian until they are able to return to their homes. 
  • OPEN HOUSE — OpenBox Athletics in Philadelphia, PA is holding an open house on September 28. They will have Kettlebell Kitchen and Ascent Protein on-site with free samples, a free 30-minute class.

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

Sean Hutchinson clean and jerks 245 pounds Cody Anderson back squats 435 poundsBronisław Olenkowicz clean and jerks 353 pounds • Nicki Kubec gets her first muscle-up • Congratulations to Mia Akerlund and Phil Hesketh on their recent weddingWes Kitts jerks 496 pounds Chyna Cho gets a 200 pound snatch balance + 4 overhead squats • Harrison Maurus back squats 595 pounds.

…and if you’re going to row with your mom, you better be this cute.

Glenn Pendlay Passes Away — Legendary weightlifting coach Glenn Pendlay passed away yesterday, after an ongoing battle with cancer. He was 48-years-old. Jacob Tsypkin of Anarchos Training Methods, posted a hearfelt tribute to him.

— “The most important legacy any teacher leaves is the lessons their students take with them. Here are four important lessons I learned, as an athlete and a coach, from Glenn Pendlay.

— “Be more interested in finding solutions than in following rules or having the answer. Glenn was always hesitant to say something was the ‘right’ way to do things, always open to new ideas, and always looking to find the most useful path forward – if it worked, it worked, and if it didn’t, he tried something else. If you’ve ever heard me say something like ‘being wrong isn’t a comment on your competence, it’s just information’ — Glenn taught me that lesson.

— “You’re tougher than you think you are. You can handle a lot of volume. You can handle a lot of intensity. Your limits are further away than you believe, and sometimes finding them is the most important thing you can do.”

Keeping Young with CrossFit — Seventy-seven-year-old Paula Braun doesn’t let her age get in the way of building strength and endurance at CrossFit Rails in Aberdeen, SD.

— “A few years ago, Braun said she started to feel unsure of herself when going up stairs or walking across icy surfaces. ‘When you start to get older, you start to lose confidence that you (can) do some of these things,’ she said.

— “Rather than sit at home and get weaker, Braun said she wanted to do something about it. ‘I was just kind of giving up,’ she said. ‘I thought, ‘This isn’t how it should be, I’m not that old yet.'”


“Weight Watchers App Focuses on Food Restrictions for Kids as Young as Eight,” by Jessica Danger, Morning Chalk Up

Last month, Weight Watchers, now called WW, doubled down on their campaign to promote weight loss in teenagers, announcing a new dietary tracking app for children ages 8 – 17 years old.

The new app — Kurbo — which is based on Stanford University’s pediatric obesity program, last year. The app uses what is called the “Traffic Light Approach” which, according to Allure, “categorizes foods as either red (processed, sugar-laden foods like candy and soda), yellow (lean protein and pasta), and green (veggies and fruits).” It’s also specifically for kids.

Last February, WW was heavily scrutinized over creating a free weight loss program specifically for teenagers, which many felt placed too much emphasis on dieting and weight loss for young teens.

The launch of Kurbo is reigniting a firestorm of criticism.

Children as young as eight-years-old can download the “fun to use” Kurbo app to their smartphone for free. Children thirteen and older do not need parental approval. When they sign up, they enter their name, height, weight and gender. Then they choose a goal and rank them by significance. Goal options listed on Kurbo are, “eat healthier, lose weight, make parents happy, get stronger and fitter, have more energy, boost my confidence or feel better in my clothes.”

The child’s profile page charts their body mass index (BMI), a formula based on their weight and height. Then, these adolescent members track their daily food intake in Kurbo’s free app based on the “traffic light system” of either green (good), red (bad), or yellow (in moderation).

For $69 a month, the child can get a digital coach to accompany the free app, which is strongly encouraged. The adolescent user can watch success stories like eleven-year-old Emilie, who “dropped 25 pounds in five months.”


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: D.C. Throwdown (Washington, D.C.)
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: Primal Parkinson’s Ride (Tampa, FL)
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) 
9/7: 5th Annual Iron Maidens Raw Open (Brooklyn, NY)
9/7: Barbells for Boobs 5K and Family Fun Run (Cornelius, NC)
9/7: Rows for Crows (Westborough, MA)
9/8: Wingman (Lincoln, United Kingdom)
9/11: Coffland Hero WOD Challenge at CrossFit Alpha Dog (Lombard, IL)
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)
9/14: OUTWOD Grand Rapids (Grand Rapids, MI)
9/14: 6th Annual Cancer Smash (St. Augustine, FL)
9/14: Project: Uplift 5.0 (Fort Collins CO)
9/14: Warrior Affiliate League Three Amigos (Rancho Cucamonga, CA)
​9/14: Mucc Town Throwdown (Winnemucca, NV)
9/14: Reps and Rescues Rumble (Olathe, KS)
9/14: Granite Games Fall Throwdown (Suffield, CT)
9/14: Festivus Games at CrossFit Indestri (Collingwood, ON)
9/14: Granite Games at CrossFit Gallant (Bedford, TX)
9/14: The Dane Games (Mine Hill, NJ)
9/14: Granite games at CrossFit Nola 504 (New Orleans, LA)
9/14: Festivus Games at Gymology Fitness (Tulsa, OK)
9/14: Garage Games Master’s Tour 2019 (Chicago, IL)
9/14: WODktoberfest 2019 (Ottawa, ON)
9/14: Granite Games Throwdown Skyline CrossFit (Houston, TX)
9/14: Festivus Games at J5 CrossFit (Collinsville, IL)
9/14: Festivus Games at Crossfit Mountain Movers (Pikeville, KY)
9/14: Festivus Games at CrossFit Connection (Ontario, CAN)
9/14: Prime Partner Classic (Utica, NY)
9/14: Barbell Brawl V (Kennett Square, PA)
9/14: Festivus games at CrossFit Pittsburgh (Pittsburgh, PA)
9/14 – 9/15: Gymnastics Seminar with Simon Nieland (Ocala, FL)
9/15: Patriot Throwdown 9/11 Memorial WOD (Simsbury, CT)
9/15: Coffland Hero WOD Challenge at Blue Crab CrossFit (Hanover, MD)
9/20 -9/22: Pensacola Beach Brawl (Pensacola Beach, FL)
9/20 – 9/22: The Dakota Games (Fargo, ND)
9/21: Cry Me a River 2019 (Online)
9/21: 4th Annual CrossFit Co-Ed Classic Competition (East Brunswick, NJ)
9/21: Beers and Burpees (Charlotte, NC)
9/21: 7th Annual CFuNKY Throwdown Competition (Florence, KY)
9/21: 4th Annual Battle on the Border (New York, NY)
9/21: Under Armour Turf Games City Series (Los Angeles, CA)
9/21: Fall Jam 2019 (Columbus, OH)
9/21: 2019 GR Games (Grand Rapids, MI)
9/21: Girls Gone RX (Denver, CO)
9/21: The Partner Throwdown (Philadelphia, PA)
9/21: 2019 Arsenal Throwdown (Pittsburgh, PA)
9/21: Barbells for Bullies (Portland, OR)
9/21: Barbells for Bullies (Clearwater, FL)
9/21: Throwdown in the Triangle (Raleigh, NC)
9/21: Rookie Rumble at CrossFit 643 (Washington Township, NJ)
9/21 – 9/22: The Central Regional (Bettendorf, IA)
9/21 – 9/22: Southie Showdown (Boston, MA)
9/21 – 9/22: CrossFit Cascade Classic (Seattle, WA)
9/22: Caffeine & Kilos Invitational (Sacramento, CA)
9/26 – 9/28: Heart of America (Springfield, MO)
9/27 – 9/28: Autumn Games 4 (Albuquerque, NM) 
9/27 – 9/28: Battle at the Banks (Cincinnati, OH)
9/27 – 9/28: The Greenville Games (Greenville, SC)
9/28: 2019 Pound-4-Pound Competition (Denver, CO)
9/28: Masters of the Midway: Individual (Lake in the Hills, IL)
9/28: The Shipwreck 4 at Harbor Park CrossFit (Racine, WI)
9/28: Firewall Frenzy 2019 Partner Comp (Holliston, MA)
9/28: No Mans Land 5 (Painesville, OH)
9/28: Country Tuff Competition (Richfield, UT)
9/28: Can You Dig It Delaware (Delaware, OH)
9/28: Bloodline Barbell Brawl (Lehigh Acres, FL)
9/28: Bring The Heat X (Katy, TX)
9/28: Rookie Rollout 4 (San Diego, CA)
9/28: The Fat Man Little Boy Showdown (Oak Ridge, TN)
9/28: Battle Cancer Competition (Madrid, Spain)
9/28: Fight of the Elements (Gland, Switzerland)
9/28: 4th Annual Kilo CrushFest (Hampton, VA)
9/28 -9/29: Beer City Beatdown (Asheville, NC)
9/28: Masters of the DMV3 (Alexandria, VA)
9/28 – 9/29: CrossFit Krypton Training Camp (Chesapeake, VA)
9/29: Labor Of Love (Newington, CT)

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