Your Coffee is ready.

What Does The Equipment Tell Us About The 2020 Games?

Morning Chalk Up

September 7

Red H Nutrition

Happy Monday and welcome the Morning Chalk Up. The Pit Fitness Ranch Elite Teen Throwdown wrapped yesterday and Patrick Clark has a recap of the boys and girls divisions in both the 14-15 and 16-17 age groups. And, Tommy Marquez digs deep into the equipment list released last week for stage one of the CrossFit Games, while looking for programming insights from the past. Learn more below.

  • Also, don’t miss Wykie Etsebeth’s interview with Games athlete and one of Tommy Marquez’s dark horse picks for a finalist spot, Gabriela Migala.

Keep the quote suggestions, story tips and PRs rolling in at [email protected].

The Morning Chalk Up is looking for an experienced writer interested in covering CrossFit Games athlete feature stories. Apply now!



+ Send us a Quote

“The young do not know enough to be prudent, and therefore they attempt the impossible, and achieve it, generation after generation.” – Pearl S. Buck


2020 CrossFit Games Updates


We are 11 days out from the kick-off of stage one of the 2020 CrossFit Games. We will be providing daily updates from here on out to keep you in the loop as more details emerge. 

Quick catch-up: The first stage of the 2020 CrossFit Games will feature 30 male and 30 female athletes competing virtually over two days beginning September 18. The top five athletes from each division will advance to an in-person competition in Aromas, CA, from October 19-25. The athlete roster includes the top-20 finishers in the Open plus the 10 Sanctionals qualifiers.

Format Update:

Although Dave Castro announced that he’s continuing to test the online workouts, putting final touches and “tweaks” on the handful of them, it appears the structure is mostly complete. 

  • Here’s the equipment list that was shared with athletes. In addition, athletes have been advised they need to have access to a 300m track for possible running events.
  • The competition will be two days long, starting on Friday, September 18, according to athletes briefed on details of the event. 
  • Athletes will be notified of events only 48-hours in advance. 
  • Workout scores won’t be immediately reported, according to athletes. Nothing stops them from sharing among one another but the idea is to safeguard against any unfair advantage. 

Quick Round-Up:


Got Knee Pain?

Red H Nutrition
Ad Headline

Struggling with knee pain during your workouts? Try SUPER FLEXY® from Red H Nutrition.

SUPER FLEXY® helps you eliminate your knee pain and reduce inflammation so you can lift heavier, improve your range of motion and prevent future injuries.

✅ Use the code “FLEXY25” to save 25% and get back to enjoying your workouts pain free!


Four Teens Crowned Champions at The Pit Elite Teen Throwdown

  Four Teens Crowned Champions at The Pit Elite Teen Throwdown  

It wasn’t originally planned out this way, but the CrossFit Games teenage division got their closure on Sunday in an officially licensed event. Those who were able to travel to the sprawling complex of the Pit Fitness Ranch in Three Rivers, Michigan to participate in the Elite Teen Throwdown were given exactly that over three days and 11 scored events. Keegan New and Olivia Kerstetter were the winners of the boys and girls 14-15 year old division while Tudor Magda and Mal O’Brien took home their respective titles in the 16-17 year old division.

14-15 Division

Boys: New, a local kid who trains at the Pit Fitness Ranch, held just a one-point lead over Dillon Cannon heading into the final event of the afternoon, appropriately named “The Pit”. The workout consisted of a calorie buy-in on the Rogue Echo Bike before doing five rounds of ten devil presses and ten dumbbell squats. Cannon was the first off the bike and held a slight lead over New after two rounds. New didn’t break form and maintained his frantic pace, chipping away before overtaking Cannon in the third round. New ended up finishing second behind Landen Ryan while Cannon finished fourth, securing New’s title.



What History Tells Us About The 2020 CrossFit Games Equipment List

  What History Tells Us About The 2020 CrossFit Games Equipment List  

When the official equipment list for the online portion of the 2020 CrossFit Games was published, some may have been disappointed to find that it didn’t include any extra special, super secret, or never-before-seen pieces of the equipment that could potentially be used in the programming to narrow the field down to the top five.

  • Given the circumstances, it is more understandable that the equipment list features your standard affiliate fare with equipment you’d expect to see show up in the Open or any other online qualifier throughout the season to make sure that every athlete is able to take their fair crack at the workouts.

CrossFit Games Update: Catching Up with Gabriela Migala

  CrossFit Games Update: Catching Up with Gabriela Migala  



Which are Better for Gaining Size, Strength and Muscle: Protein or Carbs

In this episode of the Barbell Shrugged podcast, the hosts talk about nutrition and periodization, as well as macronutrient breakdowns. One of the key takeaways is that you have to clarify your goals and focus on one thing for six-to-twelve months, it’s very nearly impossible to gain muscle, train for performance, and get lean all at once.

  Morning Chalk Up  



The Meal Prep Service Trusted By Top Games Athletes

Games athletes like Rich Froning, Christian Lucero, and Colleen Fotsch trust Trifecta with their meal prep so why wouldn’t you? With Trifecta, you will get macro-balanced meals delivered straight to your door, and if you order now with the code “LD40” you get 40% off and free ground beef for life. Take advantage of Trifecta’s best deal of the year and save yourself from planning, shopping, cooking, and cleaning.

  Morning Chalk Up  


How to Row for Recovery

After a tough workout, it’s easy to spend a few minutes rolling around on the ground and then grabbing your protein shake for the road. In this Dark Horse Rowing video, learn how and why to use the Concept2 rower for a solid cool down to help your body recover and down-regulate.

  Morning Chalk Up  


Train Your Weaknesses

Do you struggle with double unders, handstand push-ups, and ring muscle-ups? Then you need to snag the Morning Chalk Up exclusive “Train Your Weakness” bundle from Brent Fikowski. With this bundle, you’ll get 20% off Brent’s double under, handstand push-up and ring muscle-up programs. No code needed, just click the link, purchase the discounted bundle and start mastering your weaknesses.

  Morning Chalk Up  


Sticky-Sweet, Five-Spice Pork Ribs

It’s the end of the summer and you want more BBQ, but you’re suffering from grill and prep fatigue. Have no fear, these five-spice pork ribs require no marinade and just two hours in the oven followed by a short broil. And here’s a type: St. Louis-style pork ribs are flatter and fattier (not to mention less expensive) than baby back ribs, which means they will brown more easily.



Congratulations to Andrew A., who was the first to correctly answer which men from the 2020 CrossFit Games roster competed at the 2013 CrossFit Games. The correct answer was Travis Mayer and Roy Gamboa. This was the fourth time that Andrew was the first person to correctly answer the trivia question.

  • Today’s question: Which athletes on the 2020 CrossFit Games roster have also competed in the Age Group divisions at the Games?

Submit your answer.





Community Round-Up

Here’s a quick round-up of some events and developments taking place around the CrossFit community:

  • Operation N.E.T.S.: Kearney CrossFit and CHI Health hosted a 24-hour row and bike-a-thon to support Operation N.E.T.S. The event raised $8,000 and the Kearney Police Department, through Operation N.E.T.S. will use the money to deliver sporting equipment to local youth. 
  • Foster Fit: Foster Fit is an online, one day CrossFit competition for combined unisex individuals (Rx and scaled). The donations & fundraising from this competition will be used to provide CrossFit gym memberships to teenagers in foster care. Donations without competing are also being accepted! The event is taking place on November 21, so there is plenty of time to learn more and register!
  • Sober Living Classes: CrossFit Low Oxygen in Frisco, CO will begin offering sober living classes soon, led by coaches trained at Fit to Recover in Utah. The program is coming into being in part thanks to a grant from Building Hope Summit County, a local organization dedicated to improving mental health care.
Share this newsletter with a friend. Share this newsletter
How did you like today’s newsletter? Like Dislike


+ Submit an Event

9/11: A Climb to Remember, 9/11 Memorial Workout & Run (Southern Pines, NC)
9/12: Goat House Classic (Overland Park, KS)
9/12: Metcon Rush (Hagerstown, MD)
9/18 – 9/20: The Central Regional (Bettendorf, IA)
9/19: Country Tuff Competition (Richfield, UT)
9/26 – 9/27: Pensacola Beach Brawl (Pensacola, FL)
9/26: Big Impact Games (Kimberly, WI)
9/26: Warrior Affiliate League Three Amigos (Chino, CA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/6 – 10/11: Virtual Shoofly Lift Off (Fuquay-Varina, NC)
10/9 – 10/10: Crash Crucible (Spartanburg, SC)
11/7 – 11/8: The Bay Games [Unstoppable (online) Edition] (Jervis Bay, Australia)

Your Coffee is ready.