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

What do the World Series Champs, Chris Spealler, Jason Khalipa, Navy SEAL Chris Smith and Becca Voigt all have in common?  They all stock their CrossFit boxes (or clubhouses) with the very best in Collagen and MCT Oil Powder. 

All BUBS Collagen Protein is NSF for Sport Certified, which means it’s trusted by organizations like the WORLD SERIES CHAMPION WASHINGTON NATIONALS. You can trust in BUBS to deliver the absolute best in quality for muscle recovery, joint health, and more. NO other brand carries that mark across all their collagen.

We know you’ve already got a dozen blender bottles so lets up your Protein Mixing Game. 

Use code “DieYoung” for a FREE BUBS Mix Wand with your next order and good luck this week!

“Either way, remember that while the only person who really cares how you look is you, plenty of people care about the things you do.”– Jeff Haden

CrossFit Rejoins Instagram

Nearly six months after CrossFit HQ shut down all their Facebook and Instagram accounts, CrossFit has brought back one Instagram account rebranded as CrossFit Training. The account, which has 727,000 followers, posted for the first time since May 14 on Saturday.

Since breaking the news on Saturday, the account garnered another 7,000 followers.

The big picture: Regardless of whether Facebook assuaged CrossFit’s privacy concerns, more accounts are coming according to one CrossFit employee with knowledge of the situation but didn’t offer any additional specifics.

Remind me? Greg Glassman originally left the two platforms mid-May due to privacy concerns with the social media juggernaut.

• Glassman to the Morning Chalk Up back in May: “All activity on CrossFit, Inc.’s Facebook and Instagram accounts is suspended as of May 24, 2019, as CrossFit investigates the circumstances pertaining to Facebook’s deletion of the Banting7DayMealPlan and other well-known public complaints about the social-media company that may adversely impact the security and privacy of our global CrossFit community.”

Continue reading…

The Open is Over, Now What?

The last five weeks have gone by in a flash and the 10th CrossFit Open has now officially closed. Before we dive into the larger ramifications for the CrossFit Games season, here are a few fun facts worth mentioning:

• There are now only two movements that have been programmed in their original form every single year: toes-to-bar and double-unders. Thrusters have been programmed in every Open but once with dumbbells (20.2). Muscle-ups have also been in every Open but they’ve switched between bar muscle-ups and ring muscle-ups.
• There have been a number of firsts introduced this season: first time thrusters were not programmed in the final workout and the first time they were with dumbbells; first time pistols were programmed; the first time athletes could partition a workout as desired (20.5), and 20.4’s 315/205 pound clean and jerk is the heaviest ever programmed in an Open workout.
• A workout from the third week of the Open has still never been repeated.
• First time that C2B pull-ups were not programmed.
• First time the same time domain has been used three times (20 minutes), which is also the most used time domain in Open history used 9 times now.

Lay of the land: Final score submissions still needs to settle on the leaderboard. Affiliate owners have until Wednesday at 5:00 PM PT to validate score submission plus we’re still waiting on potential penalty announcements from 20.3, 20.4 and 20.5 video submission. CrossFit has been requesting the videos of all top 40 athletes worldwide to submit their recorded videos each week.

• CrossFit has until December 16 at 5:00 PM PT to finalize the video review process for both national champions and top 20 worldwide. At this point, the Open leaderboard will be finalized.
• CrossFit will invite the top 20 and national champions no later than January 6, 2020.

The current cut off line for the top 20, as of 10:00 PM PT:

• Men: 26th (though realistically it’s probably 28th as bother Froning and Panchik are competing on a team).
• Women: 32nd

Continue reading…

Things To…

WATCH: Jacob Heppner Do 20.5 Unpartitioned
We all knew he was going to do it, and he did. Jacob Heppner took on 20.5, unpartitioned, and in a flashing Santa hat. If you’re wondering what doing it in order looks like, here ya go.
HEPPNER GETS FESTIVE.

DOWNLOAD: Season One of From Coach to Business
If you’re a coach looking to make the leap from working for someone else to forging your own path. Or, if you’ve already launched your business but need help growing it, this podcast is right up your alley. With topics like nuts and bolts, sales and marketing, and operations and retention, there’s something for everyone.
BINGE ON KNOWLEDGE.

IMPROVE: Your Gymnastics
Did ring muscle-ups, handstand pushups or pistols chip away at your soul in the Open? No need to feel that way when you have access to the best gymnastics programs from Dr. Zach Long and gymnastics specialist Pamela Gagnon at Performance Plus.
GET THE GYMNASTICS BUNDLE.

EAT: Creamy Vegetable Wild Rice Soup
Soup is great because it’s easy, filling, easy on the budget, and the flavor combos are endless. This recipe with vegetable broth, coconut milk, wild rice blend, and mushrooms gives you a super delish creamy vegetable wild rice soup.
IT’S SOUP SEASON. 

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

SPONSORED

Get a Free Mixing Wand From BUBS NATURALS.

What do the World Series Champs, Chris Spealler, Jason Khalipa, Navy SEAL Chris Smith and Becca Voigt all have in common?  They all stock their CrossFit boxes (or clubhouses) with the very best in Collagen and MCT Oil Powder. 

All BUBS Collagen Protein is NSF for Sport Certified, which means it’s trusted by organizations like the WORLD SERIES CHAMPION WASHINGTON NATIONALS. You can trust in BUBS to deliver the absolute best in quality for muscle recovery, joint health, and more. NO other brand carries that mark across all their collagen.?

We know you’ve already got a dozen blender bottles so lets up your Protein Mixing Game. 

Use code “DieYoung” for a FREE BUBS Mix Wand with your next order and good luck this week!

Chalk Up Community

• YOGA AND WINE WITH MARGAUX ALVAREZ — Come get in some yoga followed by wine tasting with Margaux Alvarez on Wednesday, November 20 at CrossFit Aviator in Los Angeles, CA. The event is free, just bring your own yoga mat.
• ADOPTION FUNDRAISER — CrossFit Haywood in Waynesville, NC is holding a fundraiser WOD for Brandon and Jenny Holloway, who are currently in the process of adopting a child. The event will take place on November 23, National Adoption Day.

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

Congratulations to Ashlee Lindsay on her first muscle-up • Amanda Moore gets her first muscle-up too • Kate Nye snatches 198 pounds for two • Crystal McCullough back squats 275 pounds for a paused 3RM set • Dane Smith and wife, Emily, celebrate the birth of their twins • Happy 16th birthday Maddy Espinoza. 

…and Pee Dee CrossFit wins the whole Open because they dressed up like Dave Castro and all of his clues.

20.5 Leaderboard as of 7:30 PM PT Last Night:

1. Theodor Adaktylos (9:02) | Miranda Quinones (11:04)
2. Dalton Ard (9:12) | Sam Briggs (11:21)
3. Lazar Dukic (9:54) | Amanda Simeton 11:30)
4. Patrick Vellner (10:09) | Sara Sigmundsdottir (11:35)
5. BK Gudmundsson (10:11) | Trish McLeod (11:59)
6. Roman Khrennikov (10:14) | Jamie Greene (12:07)
7. Cole Sager (10:22) | Vivian Zarantoneli (12:18)
8. Elliott Simmonds (10:26) | Karin Freyova (12:19)
9. Hudson Fricke (10:27) | Anna Smith (12:27)
10. Jeffrey Adler (10:29) | Paige Henry (12:27) (9T)

Dave Castro Wraps-Up the 2020 Open — Dave Castro completed 20.5 at the CrossFit Ranch, closing out the 2020 Open with an Instagram post.

— “I had a really good fucking strategy that was working perfectly until 5:00 minutes in and then I had to abandon the fucking strategy and adapt on the fly. Finish all the wall balls, finish all the row, and got 25 muscle-ups.

— “This test is a personal favorite of mine. I was looking forward to it…I was real excited to see what people would do on this one because all of them test your fitness, test your work capacity…but this one actually allows you to create your own strategy, so it also tests your intelligence and your ability to create a plan.

— “That’s it for the Open. I hope you guys enjoyed this test and you enjoyed this Open. Until next time.”

Nano 9 Recognizes Navy SEALS — The Nano 9 TEAMWORK series will have two new colorways, with grey and gold patterns on the sole. Ten-percent of the Nano 9 TEAMWORK $130 purchase price is donated to the Navy SEAL Foundation.

— “Fitness grounds people — it’s an enabler to what matters most.  We’re eager to tap into this underlying force to help beneficiaries of the NSF, who have sacrificed so much, be their best selves. We’re extremely proud to enter into this meaningful partnership with the Navy SEAL Foundation,” said Chris Froio, SVP and GM, Reebok North America.

How CrossFit and Military Communities are the Same — Rebecca Alwine wrote an article are We Are The Mighty, explaining some of the ways the CrossFit community and Military community are the same.

— “Yes, the military community is special, but there are other communities out there who do understand us, who do get us, who do have a similar sister/brotherhood.

— “One of those communities is CrossFit. Yes, please keep reading, I promise this is not all about the workout of the day and how much we can lift. CrossFit has a community; it’s one of the things people like most about it. The CrossFit community and the military community have so much in common that you find a lot of the same people in both. Here are some of the ways they’re the same.”

Brazil CrossFit Championship — Volunteer registration for the Brazil CrossFit Championship is now open.

Confirmed For the CrossFit FIlthy 150 — Games athlete Will Moorad is confirmed for the CrossFit Filthy 150. 

“Why We Should All Aim To Crack The Elusive 201 In 20.5,” by Brittney Kleyn and Scott Henderson

For the first time in the Open’s history, we’ve been handed a choose your own adventure. Strategy is the name of the game and there could be 17,000 reasons why you should reattempt 20.5.

The elusive 201st rep: Whether you like it or not that Ring Muscle Up (RMU) can’t be avoided forever, and even despite being able to choose your own rep scheme, 20.5 is going to reward those who’ve been practicing this higher level skill to edge beyond the 200 reps earned from rowing and wall balls.

How much is it worth: Again, our numbers guy looked back at recent Open workouts, but in relation to how many people were registered for the 2020 CrossFit Open.

You can also read our predictions for HSPU and heavy cleans in earlier weeks and just for the record, we weren’t too far off the money.

It’s back: The RMU is by far the most valuable movement and hasn’t appeared in the Open since 18.3.

11/15 – 11/16: 24 Hours 24 Heroes (Charleston, SC)
11/16: Warrior Affiliate League Delta Force (City of Industry, CA)
11/16: O-Town Throwdown 2019 (Oconomowoc, WI)
11/16: The Garage Games Masters Tour (Blue Springs, MO)
11/16: The Garage Games Masters Tour (Clemmons, NC)
11/16: The Garage Games Masters Tour (Plainville, CT)
11/16: The Pain Cave SD (San Diego, CA)
11/16: 2019 Graveyard Games (Kenosha, WI)
11/16: Mid-Atlantic Masters Classic (Abingdon, MD)
11/16: 3rd Annual Bombs & Barbells (Pooler, GA)
11/16: Mama Said Knock You Out (Canton, CT)
11/16: Olson WOD (Hanford, CA)
11/16: CFP’s 6th annual Fall Brawl (Pittsfield, MA)
11/16: 4th Annual Battle of the Badges (St. Louis, MO)
11/16 – 11/17: 24 Hours of Heroes (London, ON)
11/17: Annual Ghetto Games (Plainville, MA)
11/17: Crews For Brews (Windsor, Ontario)
11/22: Sixth Annual Gobbler Gauntlet (Scottsdale, AZ)
11/23: Kettlebells for Balls (Newburyport, MA)
11/23: Keep Austin W.O.D.ing (Austin, TX)
11/23: CrossFit XLTs 6th Annual Turkey Bash (Chatham, IL)
11/23: Fitness for Ellie Fundraiser (Amherst, OH)
11/23: Rise of the South (Statesboro, GA)
11/23 Vekter Games (Laurel, MD)
11/23 – 11/24: South Loop Games (Chicago, IL)
12/7: New Wods on the Block (Lubbock, TX)
12/7: Warrior Affiliate League Battle Royale (Whittier, CA)
12/7: Game of Rowers (Norwood, MA)
12/7: 2019 Local RIVals Series (Colchester, CT)
12/7: Granite Games Throwdown at Slate CrossFit (Seattle, WA)
12/7: 4th Annual Reindeer Games (Bismarck, ND)