“A leader is one who knows the way, goes the way, and shows the way.”- John C. Maxwell
COMPETITION
Egypt’s ELFIT Kicks off Thursday and Celebrates 10th Anniversary
Egypt’s ELFIT CrossFit Championship returns this weekend (Nov. 10-12) with 17 CrossFit divisions — including 94 elite individual men and women in total set to take the floor. For its 10th year running in Cairo, the CrossFit licensed event is expecting 1,200 competitors from over 40 countries to throw down in front of more than 2,000 spectators.
Who to watch: 60 men and 34 women make up the elite individual divisions, including Games athlete Brent Fikowski, who will also be leading a training seminar the following week.
Click here for more details on athletes to keep your eyes on throughout the weekend
Games athlete Patrick Vellner made the trip and although he isn’t competing, he’ll be doing meet and greets each day of the competition
Workouts: The first day of competition includes a 5km Trail Run in an event called “Run like an Egyptian”.
Also on Thursday, athletes will complete “Beauty and the Beast”:
Part A — 90 seconds on, 60 seconds off:
8/6 Ring muscle-ups + max unbroken single-unders in remaining time
60 seconds rest
10/7 Ring muscle-ups + max unbroken double-unders in remaining time
60 seconds rest
12/8 Ring muscle-ups + max crossover double-unders in remaining time
60 seconds rest
Part B — 2:30 minute window
Max reps of shoulder to overhead from blocks (120kg/90kg)
Tickets: To see the action live, grab a ticket (available in single-day and three-day passes).
Eager for more? There’s no live stream available to watch online, however, ELFIT is a Morning Chalk Up partner event, so we’ll be bringing you updates throughout the three days of action.
SPONSORED
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In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to Training Think Tank head coach Max El-Hag and Chase Ingraham to discuss their concerns when payouts get involved and some ideas as to who could program off-season events to even the playing field.
Comp notice: ELFIT in Egypt is set to kick off Nov. 10-12 and Brent Fikowski will be competing while fellow Canadian Patrick Vellner will be running workshops.
Payment update: The European Championships sent out another email to competitors basically saying that if athletes sign up for 2023, they may get their winnings from 2022.
Events posted: The Down Under Championship, which goes Nov. 18-20 in Australia and is a CrossFit licensed event, has started posting some of their workouts.
INDUSTRY
MEMBER EXCLUSIVE
Coaching Development Series: “Consistency is king”
Over the next five weeks we’ll be releasing our newest series, reviewing five simple tools to assist with the coaching development at your gym. A new article will drop each week, diving deeper into each individual practice.
Building a strong coaching team is challenging, especially since most gyms have part-time coaches making up the bulk of their roster. Consistently providing high-quality coaching each week requires time and investment from an owner and/or head coach.
Strategies can be implemented to grow a team with differing levels of experience and education. These foundational methods include lesson plans, individual development, team development, continuing education and member feedback.
"I'm huge on transparency...and that's how I want to run this," Jared Graybeal on the Zelos Games
The 2022 Zelos Games kicks off this weekend, where elite athletes compete in person in Las Vegas, and enthusiasts worldwide will throwdown online. Morning Chalk Up’s Lauren Kalil catches up with the founder, Jared Graybeal, to talk about the process of upgrading the competition from year one to year two, some exciting new implements, and what you can expect as an athlete and a spectator whether you’re in person or at home.
Ricky Garard Withdraws From Dubai Fitness Championship, Swaps with Nikita Yundov
The third Fittest Man on Earth Ricky Garard has withdrawn from the upcoming Dubai Fitness Championship, the Morning Chalk Up confirmed with the event organizers. Garard recently competed at the 2022 Rogue Invitational in Austin, TX, a competition that many athletes said was physically demanding in terms of events and travel.
To replace Garard, DFC has backfilled from the online qualifier and invited one-time CrossFit Games athlete Nikita Yundov from Belarus. Yundov competed at the 2019 CrossFit Games where he finished 101st. He qualified as Belarus’ National Champion during the brief Sanctional season structure.
He finished 14th last year at the 2022 Lowlands Throwdown Semifinal, improving from 17th in 2021.
Think Buzzfeed personality quiz, but nutrition coach style. Do you monitor your clients like "the Parole Officer Coach"? Or try to be their bestie like "the Best Friend Coach"? Take the quiz to find out!
Get a Head Start on Holiday Shopping During inov-8's Black Friday Sale
Get quality products with maximum movement and comfort during inov-8's Black Friday sale! Between their F-Lite shoes and apparel, you'll be crushing PRs and looking good doing it. Plus, Santa must have come early this year because their sale is already live! Don't wait til Black Friday for these deals.
You can earn exclusive rewards like stickers, patches, and mugs (all the way up to a barbell) by simply referring people to subscribe to our free daily newsletter. Grab your exclusive link and start sharing the Morning Chalk Up with your friends, family, and people you met one time on a Saturday morning WOD to get started.
Ready to do all the snow angels and shoulder mobility drills? Use your new favorite resistance bands, Stroops, to take your mobility and strength training to the next level. And you can save 15% off with code “MCU15”.
Most of the time when we think of losing body fat, we think of jumping around and sweating our you know what’s off during HIIT to sweat off the fat. But, did you know that’s not the most effective way to burn body fat?
💕 Congratulations to Scott Vandersloot and Madeline Workman on tying the knot.
💍 Congratulations to Lucy Saltmarsh and Ryan Elliott on their engagement.
Congratulations to Leah Storen from CrossFit Oslo in Oslo, Norway on the 154 pound/70kg snatch PR.
Just one weekend after the heavily taxing Rogue Invitational, Emma McQuaid snatched 170 pounds/77kg at Weightlifting Ireland’s Ulster Open Championships in the 64kg weight class.
Each November, Simon Davidson from Manchester, UK does a daily challenge in an effort to raise money and awareness for Movember, a charity supporting men’s health, including mental health and suicide prevention.
For this year’s challenge, Simon is doing 1,435 daily reps of push-ups and air squats in a weighted vest to represent the 1,435 men that take their own life on a daily basis across the globe.
Donations are accepted throughout the month of November.
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