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Win Mat Fraser’s Games Jersey

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

30 minutes, $20 a month and some dumbbells is all you need to get your fitness on with Brute Strength’s new program, Outside the Box.

In partnership with Pat and Taz Barber, this program was designed for busy athletes who want efficient and effective workouts they can complete anywhere. Get started today and join the Outside the Box community.


“It is the strong in body who is both the strong and free in mind.” — Peter Jefferson

Brain Surgeon Calls on Former Patients Turned CrossFitters to Compete for a Worthy Cause


There’s nothing like the raw, grassroots community of a CrossFit box and you’d be challenged to find an affiliate across the globe that wouldn’t hustle and support a member who’s down and out. 

Meet Sholto McKewon

The 52-year-old was diagnosed with glioblastoma – a terminal brain tumor – in June 2018. What started as a migraine he simply couldn’t shift: “I was given three months to live if I did nothing,” he said.  

“The doctors gave me a letter saying I’d be passed away within 24 months.”

Sholto has since undergone two surgeries to remove the growing tumor, fighting to prolong his life expectancy of two years. 

Sholto McKeown has never done CrossFit, but his surgeon Dr. David Johnson is a complete CrossFit nut. 

The CrossFit cure

The Australian brain and spinal neurosurgeon first found CrossFit in 2015. He’s since pioneered the first in hospital CrossFit box in the Southern Hemisphere with his wife Joanne, a registered nurse. This year, they opened a second location, CrossFit Neuro in Brisbane, Australia. 

“What CrossFit has enabled me to do is to create a clinical rehabilitation program that is founded upon movement proficiency,” Dr. David Johnson said. 

“The best CrossFitters are the ones that can move their body and move the load most efficiently” and it’s this theory that Dr. Johnson uses to educate his patients. 

Continue reading…

Things To…


WATCH: Jacob Heppner Interview Cole Sager
Jacob Heppner sat down to interview Cole Sager while they were both in Utah for the FNX retreat. The two discuss relationships, haircuts, coffee and answer questions from fans.


HEAR: The Rationale Behind Rx’d Workouts
Ben Bergeron and Patrick Cummings, hosts of the Chasing Excellence podcast, broke down all the elements of RX in a workout. They discuss why some people don’t believe RX is useful or valuable, that doing a workout as RX’d is not always the goal, and whether the issue is ego or education.


GET: Ready for the Open with Invictus
The Open is right around the corner. Want to train for it like some of the elite athletes you see on the Games floor in Madison? Consider training with one of the most consistently successful CrossFit coaches, C.J. Martin, with Invictus programming.


DO: Soothe Body and Mind With Fast Acting CBD
Prospera Naturals Hemp CBD Tinctures help relax body and mind, promoting a sense of calm and a better sleep. These broad-spectrum, naturally mint flavored oils are designed to deliver noticeable results fast! Available in Every Day or Extra Strength. THC Free. Get 15% off with code “CHALK15”.


WATCH: Sun-Dried Tomato and Mozzarella Stuffed Chicken
This recipe for sun-dried tomato and mozzarella stuffed chicken makes a low-carb high protein meal with fresh spinach, robust sun-dried tomatoes, garlic and butter.


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


Get Outside the Box

30 minutes, $20 a month and some dumbbells is all you need to get your fitness on with Brute Strength’s new program, Outside the Box.

In partnership with Pat and Taz Barber, this program was designed for busy athletes who want efficient and effective workouts they can complete anywhere. Get started today and join the Outside the Box community.

Chalk Up Community

  • PRO-TIP: ROWING MISTAKES — Shane Farmer of Dark Horse Rowing outlines five of the most common rowing mistakes he sees, and how to correct them. 
  • INCLUSIVITY IN COACHING — Alyssa Royse is teaching a one day workshop for coaches on how to be more inclusive in your approach to fitness. The workshop will be at Goose Island CrossFit in Chicago, IL on October 19.
  • GROWN STRONG — Lauren Fisher has officially launched her training app, Grown Strong
  • ANGELMAN SYNDROME FUNDRAISER — XS CrossFit in Parker, CO, is doing a 27-hour fundraiser for Angelmans Syndrome. Scotty Mace did 24 hours last year and upped his game to 27. Scotty’s son, Cameron, has Angelmans Syndrome.

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

Happy birthday Tomas Danger • Enter to win a $50 gift card to Wags & Weights and a pair of Beast Goodr shades • Zummer Pagan snatched 195 pounds for a PR • Blair Chapman gets a 315 pound push jerk PR • Michael Joseph hang power snatches 215 pounds • Roy Gamboa does a four part complex at 320 pounds Christin Panchik does a snatch complex at 120 poundsJacob Heppner front squats 360 pounds • Alyssa Ritchey front squats 251 pounds • Happy tenth anniversary to Greg and Aimee EverettHappy birthday Sara Sigmundsdottir.

…and they might struggle with the worm, but they look great doing it.

Pumpkin Spice Season is Here — Fuel Your Fitness has a list of all the pumpkin flavored and fall favorite items you can grab at a Trader Joe’s close to you. 

Win Mathew Fraser’s Games Jersey — Mat Fraser is raffling off his 2019 CrossFit Games jersey to help raise more fundrs for the Ultimate Hawaiian Trail Run.

— “The Ultimate Hawaiian Trail Run in 2018 was such a cool experience. From the run itself to the time spent with the kids at the gym, it’s a trip we’ll always remember. As someone who got sober at a young age, I know how important having a supportive network is. The Keala Foundation believes through community they can equip people with the tools to be successful and overcome any challenge.”

CrossFit Filthy150 Tickets — Spectator tickets for the CrossFit Filthy150 event at Punchestown, Ireland in November 22 – 24 are on sale now.

— Dan Bailey is confirmed for a wildcard invite.

Dubai CrossFit Championship Qualifier Registration –– Registration for the 2019 Dubai CrossFit Championship Online Qualifier is now open. The qualifier is a not only an online competition, but also a way to enter the “Take Me to Dubai” raffle.

— “Each week, one male and one female will be chosen at random from the athletes who have registered and submitted a score and video. The 10 winners (5 male, 5 female) will get an all-expenses paid trip for two to Dubai including flights, hotel, pocket money, and VIP Tickets to the DCC final.”


“What Do the Jonas Brothers and CrossFit Have in Common? Lily Jordan.” by Jessica Danger, Morning Chalk Up 

Hannah Canil, a senior at Penn State University, and sixteen-year-old Lily Jordan had plans to go to the Jonas Brothers concert together on August 31. Instead, Lily was spending that night in a hospital bed receiving another round of chemotherapy to treat Osteosarcoma, a bone cancer.

So the Jonas Brothers came to her instead.

Canil is one of the heads of the Penn State CrossFit Club, a student-run organization at the university. The club, which expects about 150 members this year, is a group of students who love to pursue fitness and have a good time.

“It is a great testament to the CrossFit community in the college setting. We have workouts every day and the club is entirely student-run. All of our coaches have L1s and our executive board is a student board as well,” Canil wrote in an email to Morning Chalk Up.

One of the things Penn State CrossFit Club does is raise funds regularly for THON, the college’s student-based philanthropy organization. Since 1977, THON has operated year-long, fundraising and raising awareness to enhance the lives of children and families affected by cancer. THON assigns families to organizations that want to support them, making the fundraising more direct and personal. The Penn State CrossFit Clubs THON family is the Jordan family.


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: Festivus Games at Oroville CrossFit (Oroville, CA)
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: Festivus at Roy CrossFit (Roy, UT)
9/14: OUTWOD Grand Rapids (Grand Rapids, MI)
9/14: Grand Games 2019 (Westfield, IN)
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: OUTWOD Chattanooga (Chattanooga, TN)
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: OUTWOD Chicago (Chicago, IL)
9/28: OUTWOD Richmond (Richmond, VA)
9/28: OUTWOD Suffolk (Suffolk, NY)
9/28 – 9/30: Duality 2019 (San Antonio, TX)
9/29: Labor Of Love (Newington, CT)
9/28 – 9/29: CrossFit Krypton Training Camp (Chesapeake, VA)
10/3 – 10/21: Dubai CrossFit Challenge Online Qualifier (Online)
10/5: The Grit Games (Jacksonville Beach, FL)
10/5: Second Annual Sona Slam (Johnson City, NY)
10/5: Nashoba Learning Group FUNdraiser (Woburn, MA)
10/6: Barbells and Babes Liftoff (Middletown, NY)
10/6: My Mommy is Stronger Than Your Mommy (Houston, TX)
10/19: 2019 CrossFit Unstoppable WODfest (Jefferson City, MO)

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