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21 Questions with Patrick Vellner

Morning Chalk Up

March 4   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Everything you need to know if you are hosting, coaching or judging adaptive athletes in the Open.
  • Double Down CrossFit goes to trial in Washington state today.
  • 21 Questions with Patrick Vellner.
  • Do you know someone who has done an exceptional job embodying and capturing the essence of the CrossFit community? Find out how you can nominate them for a Morning Chalk Up Community Choice Award.

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

QUOTE OF THE DAY + Send us a Quote

“The world breaks everyone, and afterward, some are strong at the broken places.” - Ernest Hemingway

  Adaptive CrossFit Open: What Affiliate Owners, Coaches and Judges Need to Know 

Adaptive CrossFit Open: What Affiliate Owners, Coaches and Judges Need to Know

This year will mark the first time CrossFit has adaptive divisions for the Open. This is an amazing opportunity to include many CrossFit athletes who previously did not have a way to fairly compete in the Open.

With these new divisions, gym owners and coaches need to be prepared for the new rules in the Adaptive Athlete Policy. Here are some of the most important details and some extra tips to run a smooth Open in your affiliate.

Start with the Adaptive Athlete Policy: Everything you need to know for the adaptive divisions is detailed in the adaptive rulebook, called the Adaptive Athlete Policy.

There are eight adaptive competition divisions for the Open (16 total between men’s and women’s divisions). The divisions are easy to identify, as they are named for the type of condition or athletes in that division.

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  • LIFEAID Beverage Company, the creator of FITAID recovery beverages, announced yesterday that it had renewed its partnership with the CrossFit Games. LIFEAID has been an official partner with CrossFit since 2017. And, Gabi Migala is the newest FITAID Europe brand ambassador.
  • Annie Thorisdottir was on the Coffee, Pods and Wods podcast a few days ago and talked about maintaining her fitness through pregnancy and her motivation to return to competition post-partum.
    • Thorisdottir: “I’m not lifting super heavy yet, but I feel like I’m gradually recovering…I hope I’m gonna be ready for this season.”
  • Shane Orr appeared on the TB12 Sports’ Keep Going podcast this week. On the episode, Orr talks about how he and Tia-Clair Toomey met and his approach to training world champions.
    • Orr, on his demeanor during competition: “I’ve got to act like I’m in control the entire time, but inside, I’m thinking ‘oh crap, I hope this goes well’….I’m confident, but I still question myself.”
  • Blonyx, the sports nutrition and supplement brand is holding a giveaway in which you and a friend can win a bag of egg white protein isolate, a blender bottle and t-shirt. Enter now.
  Washington Gym Fights Charges Filed For Violating Coronavirus Restrictions, Trial Begins Today 

Washington Gym Fights Charges Filed For Violating Coronavirus Restrictions, Trial Begins Today

Today, Double Down CrossFit in Yakima, WA, is going to trial against the Attorney General’s office of Washington state. Mitchell Pitney, owner of the affiliate, says he will fight charges filed against the gym in June, when he chose to open against regulations laid out in the state’s Safe Start coronavirus plan. 

The whole picture: When Pitney decided to reopen in June, his affiliate had been closed for two-and-a-half months.

  • Pitney said that in April, a group of local community members started working to get gym facilities back open. They met with state representatives and county commissioners, and eventually sent a letter to the Washington state government.
  • “[Our] effort was just denied and pushed away… so we took the information that we had and interpreted it in the best way that we possibly could,” Pitney explains. When they did not receive a response to the letter, he reopened Double Down on June 11 ensuring social distancing measures and a limited capacity.
  • On June 24, a group of investigators from the Department of Labor and Industries came to Pitney’s gym. “We weren’t really sure what was going on when they showed up,” he says.
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  21 Questions with Patrick Vellner: Yogurt Granola Bowls, Dumb and Dumber and the Best Part about Being Canadian 


21 Questions with Patrick Vellner: Yogurt Granola Bowls, Dumb and Dumber and the Best Part about Being Canadian

The 30-year-old Canuck is now pegged as one of the successors to retired Mat Fraser’s throne. But how much do we know about one of CrossFit’s most beloved athletes? Vellner, also a part time chiropractor who lives on Vancouver Island off the coast of British Columbia with his fiancee Michelle, took some time to chat with Morning Chalk Up.

With the 2021 CrossFit Open right around the corner, the reigning champion answered 21 questions in honor of the new season, giving us a window into his likes, and dislikes, both inside and outside of the box (answers have been edited for brevity).

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  21 Questions with Patrick Vellner: Yogurt Granola Bowls, Dumb and Dumber and the Best Part about Being Canadian 

Nominate a Friend, Coach or Athlete for the Chalk Up Community Choice Awards

To celebrate the global CrossFit community during this year’s Open, we have created the Chalk Up Community Choice Awards to recognize one male and one female athlete — nominated by you — who embodies the spirit of the CrossFit community. Maybe they have a story of extraordinary resilience or have made considerable contributions to their local community. Whoever that person is, whatever their story, we want to hear it.

  • Prizes: Each male and female athlete will receive a feature story on, a $250 Reebok shopping spree and an actual trophy engraved with their names. 
Nominate Someone Today...


The Intent of Your Workouts

Understanding the intent of your workout is super important for everyday athletes. Should you go all out? Is this a conditioning workout or is the stimulus muscular overload, and why does that matter? Get the answer to all these questions on the Misfit Athletics blog and start optimizing your training sessions now.




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Are you looking to build a nutrition program at your gym that goes beyond just a challenge or an informal conversation? Learn from the nutrition business and coaching experts at Healthy Steps Nutrition and HSN Mentoring with this free course!



Strong Hamstrings, At Home

Accessory work is where gains are made and these hamstring accessories are no joke. Our personal favorite is the med ball or stability ball leg curl -- this one straight-up hurts. Focus on the full range of motion, hitting both the concentric (lifting) and eccentric (lowering) portions with equal intensity.



Avoid The Grocery Store

Today is the last day for new ButcherBox subscribers to receive two pounds of 100% grass-fed ground beef the for life of their subscription. Sign up today.



Seared Short Ribs with Pickled Mushrooms

If you are craving beef, but don't want to go all in on steak, give these seared short ribs a try. Then, pile on lots of meaty mushrooms with a bit of a kick from hot cherry peppers or pickled chilis.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.

9/29 - 10/25: Fittest of the Coast Coastal Qualifier powered by Victory Grips (Charleston, SC)
9/30 - 10/1: Iron Anchor Throwdown (Batavia, OH)
9/30 - 10/2: October Challenge (Fiuggi, Italy)
10/1 - 10/2: Fittest in the Fall (Indianapolis, IN)
10/1: Guava Games (Tampa, FL)
10/1: Masters Mayhem (Kilgore, TX)
10/1: WODtoberfest 2022 (Saint Clairsville, OH)
10/1: Battle of the Vikings (Frederick, MD)
10/1: North Dallas Rumble (Dallas, TX)
10/1: Warrior Games 2022 (Suffield, CT)
10/1 - 10/2: Southie Showdown (Boston, MA)
10/1: West Town Throwdown (Chicago, IL)
10/1: Legends of the Falls 2022 (Gadsden, AL)
10/1: Lansing’s Strongest 2022 (Lansing, MI)
10/2 - 10/16: CHLKDUP Box League – Chattanooga (Chattanooga, TN)
10/2: The IronWorkz Gauntlet (Medina, OH)
10/2: IronWorkz Gauntlet (Medina, OH)
10/2: Battle in the Berg (Newberg, OR)
10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: The X Games (Brooklawn, NJ)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: Rua Rumble II (Frankfort, IL)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Ragin Games (Lafayette, LA)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Wodtoberfest (Owosso, MI)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)

See all upcoming events

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