Lena Richter Lights a Spark at TYR WZA SoCal

October 9th, 2024

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Coming off a podium performance in the Team Division at the 2024 CrossFit Games and all the emotional weight of Lazar Ðukić’s death, Lena Richter struggled to feel motivated to train. TYR WZA SoCal changed all that.

  • Is your affiliate thriving or just surviving? Use Crossfit’s sickness-wellness-fitness continuum to figure it out.

  • The World Anti-Doping Agency updated its list of banned substances for sport. Learn how that impacts CrossFit athletes below.

Should your gym be featured as our Affiliate of the Month? Send us a note explaining why.

QUOTE OF THE DAY

“Going into this weekend, that was the goal: having one or two events that I [felt] good about being on the floor [for] because it was hard at the Games. And I did. Being around my people, being around the TYR Cup, seeing everyone. I love TYR Wodapalooza, [Loud and Live] are great organizers” - Lena Richter on her TYR WZA SoCal experience

PROFILE

Credit: @lenarichter / Instagram

“It’s Time to Fan the Flame” – Lena Richter Lights a Spark in Huntington Beach

Though finishing in third place at the 2024 CrossFit Games should have been a moment of validation for team Peak 360, the reality was far different. As members Tola Morakinyo, Noah Ohlsen, Matilde Garnes, and Lena Richter stood on the podium, they were heartbroken and a little dazed over the weekend’s tragedy.

While Garnes headed home to Norway after the Games, Richter, her fellow Scandinavian, chose to stay a bit longer in Miami with her Peak 360 community. 

She shared on social media that she was doing her best to take small steps in her emotional recovery and attempt to train and set goals once again. 

Back in the Saddle

In mid-September, Richter posted she was headed to TYR Wodapalooza SoCal to cheer on friends Seher Kaya and Anikha Greer, both of whom would be competing in the TYR Cup and Reps Ahead Pro Showcase 4, respectively. 

  • “And since I’m there, I’ve decided to do the Indy comp. I want to have fun and if I, in ONE workout, can get [in] that zone and tiger mood, I will be so happy,” Richter wrote. 

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SPEED READS

☀️🥇The Dubai Fitness Championship — Online Qualifier Ending Soon: The Dubai Fitness Championship is coming to the Dubai Duty-Free Tennis Stadium from December 6-8, 2024. The total prize purse is approximately 1.3 million AED or just over $350,000 USD.

  • Thirty men and 30 women will compete, and the only way to qualify is through the online qualifier, which runs September 19-October 10. Register now and check out the workouts: 24.1, 24.2, and 24.3. Be sure to use the Official Video Recording Partner of the DFC, WODProof.  

📺👂“Hear Their Stories”: CrossFit’s new video series, called Hear Their Stories, brings viewers into the heart of the CrossFit community. Episode three is out now, focusing on Lynne Knapman, the “Iron Woman” who has qualified for every CrossFit Games that has included a masters division. Watch now.

🚣 🚣 2025 Rowvember by Dark Horse Rowing: Back again this year, Dark Horse Rowing’s Rowvember challenge will kick off after Halloween. Get ready.

📚🏋️‍♀️ 2025 USA Functional Fitness Collegiate Championships: The individual online qualifier for the second annual USA Functional Fitness (USAFF) Collegiate Championships is open now and scores can be submitted until October 23. Athletes must be current college or university students and 25 years old or younger as of December 31. Register now.

  • The top 10 Rx athletes (five male and female) will be invited to compete in person at the USAFF Collegiate Hypermedley on February 8-9, 2025, at CrossFit Reston in Reston, VA.

ICYMI: Doing 1000 “Murphs” would change anyone. Royce Laguerta just completed this feat. Learn about his journey.

MEMBER EXCLUSIVE

Credit: @crossfittraining / Instagram

Is Your CrossFit Affiliate Thriving or Just Surviving? 4 Metrics to Assess Health

As a CrossFit affiliate owner, you pour your heart and soul into your members. 

But what about your affiliate? 

Is the health of your business getting the attention it needs to improve as well?

  • Just like we assess and help improve an individual's fitness, it's crucial to regularly evaluate the well-being of your affiliate and take action to improve it. 

We can do that by using the sickness-wellness-fitness continuum we talk about in CrossFit and overlaying metrics that tell us how healthy the business is.

Understanding where your Affiliate falls on this spectrum allows you to make data-driven decisions to improve your business's health and achieve optimal performance. 

  • This assessment goes a bit more in-depth if you want to get a quick check-up.

4 Metrics That Matter

To assess your affiliate’s position on the sickness-wellness-fitness continuum, focus on these four metrics:

1. Average Client Value (ACV)

To calculate it, divide your total revenue by the number of members.

  • Sick: Your ACV is lower than your anchor price (the minimum price you want to receive per client).

  • Fit: Your ACV is equal to or above your anchor price.

COMPETITIONS

Credit: @wada_ama / Instagram

The World Anti-Doping Agency Releases 2025 Banned Substances Updates – How Does This Affect CrossFit?

On September 24, the World Anti-Doping Agency (WADA) published an updated list of prohibited substances and methods, which will become effective on January 1, 2025.

Remind me: WADA was formed in 1999 as an international independent agency to lead a collaborative initiative to combat doping in sports. On its website, WADA states that its primary goal is to “develop, harmonize and coordinate anti-doping rules and policies across all sports and countries.”

CrossFit and WADA

As a sport, CrossFit follows WADA guidelines and carries out its drug testing in partnership with Drug Free Sport International. 

  • Drug Free Sport International is an organization that “administers comprehensive drug testing programs; manages national and international collections; develops drug testing policies; and provides educational services to a wide range of colleges, universities and amateur athletics organizations around the world.” 

CrossFit athletes can be tested randomly during the off-season and at in-person competitions. They are also required to provide CrossFit with up-to-date contact and whereabouts information every quarter of the year. 

HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

  • 🏆Congratulations to Bronisław Olenkowicz, who won the Grand Sapphire Championship last weekend. While there, he put up a 165-kilo/363-pound power clean and jerk.

  • Congratulations to everyone who podiumed at the German Throwdown last weekend, especially Elite Division winners Moritz Fiebig and Jasmien Arnhem.

  • Congratulations to Lucy Campbell, who took first place at the Marbella Championship last weekend. This was Campbell’s first time back on the competition floor since wrist surgery.

  • Happy belated birthday (10/7) to photographer Chagdrick Berger.

  • 🫶Congratulations to Sasha Nieves and partner Esteban, who are welcoming their first baby soon.