1-9-14 This Doughnut needs a little more chalk and it will be ready to PR

STRENGTH – Snatch Work (1x) Burgner Warm-up & Skill Transfer with PVC (1x) Burgner Warm-up & Skill Transfer with Bar

12 min OTC 5×2 Pressing Snatch Balance 5×2 Heaving Snatch Balance (these should be done with loads that will allow you to work on the form and receiving position for the snatch)

CONDITIONING 11.1 10 min AMRAP 30 Double Unders (2:1 Singles) 15 Snatch (75#/55#)


This Doughnut needs a little more chalk and it will be ready to PR

This post is courtesy of CrossFit Invictus. We couldn’t have said it better: Written by Nick Hawkes

We, as a community, have a substance abuse problem. It may be uncomfortable for some of you to hear this and some of you might find it shameful. In fact, some of you may even get angry and lash out in denial. But it is true, and it is time we have an intervention. I am not talking about bacon or recovery drinks (but we might need to cover this later) or “paleo” goodies. No, the substance that you all cannot get enough of is CHALK! Chalk, chalk, and more chalk.

We spent a small fortune on chalk just the other month that should have lasted us through the end of the year. However, as you can probably guess, that supply is gone. It really is not that surprising, given how people go about using the white powdery goodness. On any given training session you can find people using the chalk in a number of different ways including:

chalking their hands chalking the bar chalking their chest chalking their gloves chalking the floor around their bar chalking their neck and face chalking their friends group chalking chalking for long runs and rows chalking as a reason to stop and rest chalking Lebron style, to address humidity perhaps chalking their mouth to help with excessive drooling Ok, I made that last one up, but my point should be clear (or pasty in this case) – chalking has become excessive and is no longer being used for recreational purposes. The purpose of chalk is to act as a drying agent by absorbing your sweat. Due to this drying agent, chalk can actually increase your callous build up, and be a contributing factor to your continues hand ripping. So, you might try to ween yourself away from the magic powder by using wrist bands and/or headbands. Wearing bands will not only make a courageous fashion statement, they will also stop the sweat from running in your eyes as well as dripping from your arm to your hands.

When you absolutely need it…keep it in the bucket! Upon chalking, place your hands in the chalk bucket, chalking your hands, and dusting off the excess while your hands are still INSIDE the bucket. This will help eliminate waste and the crazy white mess around the gym. If you find that you are at a critical point in the workout and that chalking is essential for you to achieve your next pull-up or Kettlebell swing, please take the 3 seconds to walk over to bucket and chalk up properly. Please do not take chalk out of the bucket and place it next to you on the floor, to be stepped on or smashed.

By implementing these simple suggestions, hopefully we can get this substance issue under control. It is ok to use the chalk, let’s just make sure we use it properly and for its intended purposes.

Recent Posts

See All


A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq


A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C


A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8