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What You Need to Know Going Into Day One

Morning Chalk Up

October 23   |   POWERED BY


Good morning! It’s been 14 months since the beginning of the 2019 CrossFit Games and this morning we kick off day one of the 2020 Games. Welcome to the Morning Chalk Up.

We appreciate all the quote suggestions, story tips and PRs. Keep them coming at [email protected].

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“In training, you listen to your body. In competition, you tell your body to shut up.” - Rich Froning


What You Need to Know Going Into Day One

Welcome to 500-point Friday. In a field of five men and five women, a total of 500 points are up for grabs in what will be one of the toughest and longest first days of the CrossFit Games ever. In addition to completing the entire 2007 CrossFit Games RX+, they’ll face two additional workouts: a suped-up version of the 2009 hill sandbag sprint and a handstand event. More on the details in just a bit.

One big thing: Coaches are not going to be allowed into the Ranch to accompany their athletes, instead they can watch from Morgan Hill Outdoor Sports Center 35 miles away. 

The weather is forecasted to be a high of 71 (21C) and a low of 52 (12C) in Aromas, CA today. 

Speed read: A few stories that came out yesterday to get you up to speed. 

Storylines we’re watching for: Keep these in mind as you’re watching the competition live today. 

  • Do Mat and Tia get off to early leads? The two champs are known for starting off strong and finishing stronger. 
  • Who’s challenging the reigning champs early? We don’t know the total number of events, but it’s unlikely there will be 15 total events across the weekend. That means more than one-third of all points are up for grabs today. Which athletes push the pace and put the pressure on the champs? 
  • The day of repeats: Athletes will get a chance to showcase their improvements through a number of repeated workouts: RX+ 2007 Hopper, the CrossFit Total, the RX+ Hill Sprint and the Trail Run. We’ll be looking to see how athletes improve over their previous scores (if applicable) or to how athletes performed in years past.
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Workouts, Schedule and How to Watch

Friday’s Schedule of Events: Below is the broadcast schedule. You can watch all events live on Pluto.TV, YouTube or Facebook

  • 8:00 AM PT/3:00 PM GMT 
  • 11:30 AM PT/6:30 PM GMT 
  • 2:00 PM PT/9:00 PM GMT 
  • 4:00 PM PT/11:00 PM GMT

Want to see the schedule in your local time zone? Our schedule will automatically update to where you are on, on our iOS or Android app. 

Friday’s Workouts:

2007 – Location TBD

  • 1,500m row
  • Then 5 rounds of:
  • 10 bar muscle-ups
  • 7 shoulder to overhead (235/145 lbs or 106/65kg)

Corn Sack Sprint – The CrossFit Ranch

  • For time:
  • 320m hill sprint with a corn sack (50/30 lbs or 22.6/13.6kg)
  • Time Cap: 8 Minute

CrossFit Total – Morgan Hill Outdoor Sports Center

  • For total load:
  • 1-rep-max back squat
  • 1-rep-max shoulder press
  • 1-rep-max deadlift

Event 4 – Morgan Hill Outdoor Sports Center

  • Unreleased


Trail Run – The CrossFit Ranch


CrossFit Games by the Numbers

5: The number of workouts athletes will face today. This is the hardest and longest first day of competition since 2009 when five events were also programmed on day 1, but the competition ran for only two days. 

1: The number of CrossFit Games Rookies in the field. The 21-year-old Justin Medeiros, who won the Filthy 150 Sanctional way back in November 2019, is the lone rookie competing, which basically guarantees him the title of Rookie of the Year. 

22: The average combined age of the 10 athletes competing this weekend, representing one of the youngest fields ever at the CrossFit Games. The oldest athlete is Kari Pearce (31) and the youngest is Haley Adams (19). 

97: Katrin Davidsdottir is the most senior CrossFit Games veteran competing this weekend with 8 total CrossFit Games and 97 individual Games events. The next closest is Noah Ohlsen and Mathew Fraser both tied with 87. 

0: The number of points an athlete could receive if CrossFit HQ decides “that an athlete is no longer providing their best effort to complete an event.” 


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Four Bodyweight Training Myths - Busted

Many of us are still training at home or hitting the gym only very sporadically. That means more bodyweight work. We all know that you can maintain your fitness with bodyweight workouts, but can you improve it? This article from T-Nation answers that question.



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Congratulations to Ben T., who was the first to correctly answer how many CrossFit Games did not have a rookie on the final individual podium and which Games. The correct answer was three Games: CFG13, CFG17, and CFG19.

  • Today’s question: Who has been on the most CrossFit Games demo teams?

Submit your answer.


Good Read: Justin Medeiros' Inexperience Won't Stop Him from Mixing it Up with Mat FRaser

Yesterday the South China Morning Post posted an article entitled “Justin Medeiros’ Inexperience Won’t Stop the Rookie Mixing it with Mat Fraser” by Mark Agnew and it’s a pretty good read. In the piece, the author asks: “Justin Medeiros is already in the top five in only his first year at the CrossFit Games, but can he shock the big guns and stand on the podium?” Here are a few key takeaways:

  • “Justin Medeiros burst onto the CrossFit scene by claiming a spot in the final at his first ever CrossFit Games. At just 21 years of age, this rookie of the year has bags of potential supplemented by a dose of mental resilience.”
  • “If he wins, Medeiros will be the first rookie to claim the title of “Fittest on Earth” since the introduction of qualification via the Open in 2011. Even second place would put him on par with the great Fraser, who was runner-up on his debut in 2014.”
  • “Medeiros’ rise to the top five has been fast. The American earned himself a spot in the Games by winning the Filthy 150 last November. Though impressive in beating 13 other Games athletes, there were not any really big names to contend with. In February, he finished 17th in the Wodapalooza sanctional. Since then he has started training at CrossFit Fort Vancouver with coach Adam Neiffer.”

There’s a bunch more in the article; be sure to check it out.

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