Your Coffee is ready.

3 Takeaways from Wodapalooza Day 1

Morning Chalk Up

January 14   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Wodapalooza day 1 overview and day 2 preview.
  • Lebanese and Turkish affiliates fight to stay in business.
  • What you can learn from the biggest loser tv show.
QUOTE OF THE DAY + Send us a Quote

“Courage is like a muscle. We strengthen it by use.” - Ruth Gordo

  Three Key Takeaways from Wodapalooza Day 1  

Three Key Takeaways from Wodapalooza Day 1

After a year hiatus due to the global pandemic, Wodapalooza is back and in a big way. More than 2,300 competitors are set to compete in Miami, FL this weekend at the historic Bayfront Park, while the elite men, women and teams kicked things off on Thursday.

1. Ellie Turner: A Surprise Leader

2021 CrossFit Games rookie, Ellie Turner, won both events on Day 1 and is the surprise leader heading into Friday. Not only did she win both events, but she looked utterly unfazed at the end of the Echo on Fran event, which she finished a full 15 seconds ahead of second place finisher Bethany Shadburne.

Though a surprise, maybe it shouldn’t be. Turner proved just how committed she is about being one of the best in the sport when she moved from Australia to Montreal, Canada last month to train in-person with her coach Michele Letendre, who calls Turner “the future of Australia.”

  • “Ellie has got some crazy potential…I think she’s going to be there for a long time and I really think she’s going to make her mark,” Letendre told the Morning Chalk Up shortly after last summer’s CrossFit Games.

Hindsight being 20/20, Letendre was clearly seeing straight.

Continue Reading...
Try cbdMD for Free

Try cbdMD for Free

cbdMD is the preferred CBD supplement for athletes in a diverse range of sports and fitness disciplines – including 2021 CrossFit Games champion Justin Medeiros, two-time “Fittest Woman on Earth” Annie Thorisdottir, and CrossFit fan favorite Brent Fikowski.

You can ask them why yourself this week at Wodapalooza. Meet the top cbdMD athletes at the cbdMD store:

  • Brent Fikowski: Friday (1/14) 2:15-3:15pm
  • Annie Thorisdottir: Saturday (1/15) 11-12pm
  • Justin Medeiros: Sunday (1/16) 12:30-1:30pm

Can’t make it to Wodapalooza? Try cbdMD for FREE.


Wodapalooza Day 1 Leaderboard: Two events down, six to go.

  1. Ellie Turner – 200 | Patrick Vellner – 188
  2. Bethany Shadburne – 185 | Dallin Pepper – 185
  3. Dani Speegle – 182 | Phil Toon – 182
  4. Fee Saghafi – 173 | Alexandre Caron – 173
  5. Sara Sigmundsdottir – 170 | Jayson Hopper – 170

Today’s elite schedule: How to watch live and detailed schedule of events. 

  • Event 3: The Mia Bar Complex
    • Female Teams: 11:45 AM ET
    • Male Teams: 12:24 PM ET
    • Individual Men: 1:03 PM ET
    • Individual Women: 1:36 PM ET
  • Event 4: The Bayside Chipper
    • Female Teams: 5:41 PM ET
    • Male Teams: 6:38 PM ET
    • Individual Men: 7:37 PM ET
    • Individual Women: 8:22 PM ET

What we’re reading:

Around the venue:

  • Sam Dancer is leading workouts at Yerbae today and Saturday at 10:00 AM ET.
  • Hangout with Annie Thorisdottir at the Yerbae booth from 12:00 – 1:00 PM ET on Sunday.
  • RPM Training is hosting daily group training workouts where you can try out ATOM, their new at-home training system.
  Hyperinflation Devastates Lebanon, Turkey, Affiliate Owners Determined to Keep their Gyms Alive  

Hyperinflation Devastates Lebanon, Turkey, Affiliate Owners Determined to Keep their Gyms Alive

Five years ago, Ramji Kamareddine opened 9616 CrossFit in Lebanon, and within three years he had a flourishing 200-plus member gym. But the last two years, the country has been hit with hyperinflation, mostly due to political corruption, which has made running a business next to impossible, he explained.

Before the inflation crisis in Lebanon started, Kamareddine’s members paid the equivalent of USD$100 a month, he explained. Today, even after he raised his rates, their fees are worth just USD$15 a month, making it difficult to cover rent and electricity, which he has to pay for in US dollars, let alone adequately pay his coaches.

Further, raising his rates caused half his members to quit, as their salaries, which are paid in Lebanese liras, have not increased along with inflation. But had he not raised his rates, members would effectively be paying just USD $3 now, he explained.

“Every day (inflation) keeps getting up, getting up, getting up…We’re not even able to maintain our gym, or to fix anything in our gym. It’s really bad. And everything you have to buy, (you have to pay for it) in US dollars, while (members are) paying you in Lebanese liras, which is not enough to do nothing,” Kamareddine said, adding that if it weren’t for CrossFit LLC waiving his affiliation fee in recent years, he definitely would have had to drop his CrossFit affiliation.

Continue Reading...
  What We Can Learn from The Biggest Loser  


What We Can Learn from The Biggest Loser

In 2014, Rachel Frederickson won the 15th season of The Biggest Loser, the infamous weight loss show that ran from 2004-2017. When she stepped on stage during the finale, she weighed in at 105lbs. She had lost an astounding 155lbs, 60% of her initial weight of 260lbs. The cameras panned to the faces of the celebrity trainers that reflected the complex feelings shared by many viewers at home. It was as if, in that moment, collectively we understood that this was not ok. The show was not celebrating health, it was celebrating thinness. Frederickson was awarded with $250k in prize money. At a scant 105lbs, she fell into the underweight category for her height. People who are underweight (BMI <18.5) are at a greater risk of poor health outcomes than people who are of normal weight or overweight (BMI 18.5-34).

Unsurprisingly, the show cancelled soon after following a damning NIH study on former contestants that showed that they gained most of the weight back, sometimes gained back even more, and were left with resting metabolic rates that were considerably lower than they should have been.

The studies themselves are quite interesting and provide some insight into how human metabolism works in the context of extreme weight loss. But I believe there is more to be learned in the aftermath of the original The Biggest Loser.

Continue Reading...

Every week, our team of journalists publishes exclusive stories available only to RX members, covering topics from professional coaching, the latest affiliate trends, feature stories on CrossFit Games athletes, and more. Here are a few RX stories we published this week. Start reading for just $1.

  Former CrossFit Games Teen Stars Determined to Prove They’re Ready to Compete with the Best at Wodapalooza  

Former CrossFit Games Teen Stars Determined to Prove They’re Ready to Compete with the Best at Wodapalooza

The Wodapalooza roster this weekend in Miami, FL boasts a handful of athletes who finished on the podium at the CrossFit Games as teenagers and are hoping to prove they can make the transition to the individual division this summer.

The teen star line-up includes 18-year-old Olivia Sulek, a three-time teen competitor who was second at the Games last summer and first in 2018, two-time teen champion Kaela Stephano, two-time podium finisher Paige Powers, 2018 competitor Faith Ferguson, and 2020 qualifier Anikha Greer.

Why it matters: Much has been made of athletes like Haley Adams, Emma Cary and Mal O’Brien, all of whom transitioned seamlessly from the teen division at the Games one year into the individual division the next. But it’s important to remember that they’re the exception to the norm. The more common story is that it’s a very difficult road for most 17-year-olds to turn 18 and qualify to the Games the following year, which can be discouraging and humbling for any athlete who had early success in the sport.

  • Day 1 in Miami proved just how difficult the transition can be. Power leads the teen stars in 16th overall, while Greer sits in 18th, Ferguson in 26th, Sulek in 30th and Stephano in 36th.
Continue Reading...
  Kristin Holte’s Workout of the Week  

Kristin Holte’s Workout of the Week

Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

In honor of her final CrossFit competition in her career this weekend at Wodapalooza we asked Kristin Holte to come up with something special for the community. A way for her to say thank you for supporting her through her amazing eight-year CrossFit Games career.

The 2019 “2nd Fittest Woman on Earth” won’t be leaving the CrossFit space entirely though. She will be concentrating her efforts in the release of her training program, Kriger Training of which she gives us a little taste of.

  • RX:
    2 Rounds
    AMRAP 5: 3 Bar Muscle Up, 6 Toes to Bar, 9 Air SquatsAMRAP 5: 3 Thrusters (110/75 LBs or 50/35 KGs), 6 Front Squats (110/75 LBs or 50/35 KGs), 9 Bar-facing BurpeesAMRAP 5: 3 Devil Press (50/35 LBs or 22.5/15 KGs), 6 Double Dumbbell Front Rack Reverse Lunge (50/35 LBs or 22.5/15 KGs), 9 Box Jump Over (24/20 inch)
    *No break between AMRAPs, one round = finishing each AMRAP in succession, then repeat from the beginning for a total of two rounds.
    2 Rounds
    AMRAP 5: 1 Bar Muscle Up (or 3 pull-ups), 6 Toes to Bar, 9 Air Squats
    AMRAP 5: 3 Thrusters (85/60 LBs or 40/27 KGs), 6 Front Squats (85/60 LBs or 40/27 KGs), 9 Bar-facing Burpees
    AMRAP 5: 3 Devil Press (35/25 LBs or 15/10 KGs), 6 Double Dumbbell Front Rack Reverse Lunge (35/25 LBs or 15/10 KGs), 9 Box Jump Over (24/20 inch)
    2 Rounds
    AMRAP 5: 3 pull-ups, 6 Toes to Bar, 9 Air Squats
    AMRAP 5: 3 Thrusters (65/45 LBs or 30/20 KGs), 6 Front Squats (65/45 LBs or 30/20 KGs), 9 Bar-facing Burpees
    AMRAP 5: 3 Devil Press (25/15 LBs or 12/8 KGs), 6 Double Dumbbell Front Rack Reverse Lunge (25/15 LBs or 12/8 KGs), 9 Box Jump Over (24/20 inch)
    Time Cap: 30 minutes

Some advice from Kristin: “​​The workout is called “Only 30 min” and it’s from my program, Kriger Training. It’s 30 minutes of continuous work so you should pace yourself accordingly. The goal is to get the same score on both rounds so you might want to hold back just a tiny bit in the beginning. It is a tough workout, but not as tough as you 😉 . #Kriger”

To inquire about submitting an upcoming workout of the week, shoot us a note.



Some Mayhem in Miami

With 15 athletes competing at Wodapalooza this weekend...Mayhem's rolling deep. Check out their first day in Miami and see how they're preparing for the competition.




cbdMD For Free

Can't make it to Wodapalooza this week? We got you recovered. Click below to redeem your THC free cbdMD product.



Jason Khalipa for 40 Days of Effort

Looking to reset after the holidays and feel your best going into 2022. Join CrossFit Games Champion and NCFIT founder, Jason Khalipa, for the EOE40 Challenge. Work on your fitness and nutrition, all while building the small habits it takes to start and finish each day with a win.



A Free WHOOP Strap 4.0 And First Month's Membership

Watching the live heart rate data at Wodapalooza peaked your interest? Ours too. WHOOP measures your body's data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep.



Why Failure Is Fuel For Rich Froning

Rich joined the WHOOP podcast to explain how his drive to win, and his disdain for losing have fueled him for the last decade. This in-depth talk also touched on why he trains with partners, his thoughts on individual vs. team success, and what he's learned over the last 10 years at the top of our sport.

6/1: Iowa Fitness League (Grimes, IA)
6/3: Summer Sizzle IV (Georgetown, TX)
6/3: Fittin’ in the Mitten (Hudsonville, MI)
6/3: Do It For the Donuts – Part 2 (Lancaster, PA)
6/3: Thieves & Beggars (Verona, NJ)
6/4: Plates & Cakes for Carly (Nevada, IA)
6/9 - 6/11: Atlantic Coast Classic (Daytona Beach, FL)
6/10: Northern Nevada Masters 2023 (Carson City, NV)
6/10: Best Babes Clearwater (Clearwater, FL)
6/10: Back Lot Bout 2023 (St. Charles, MO)
6/10: Battle Of The Roses V6 (Roseland, NJ)
6/10: Battle By the Bay Fitness Championship (Atlantic Highlands, NJ)
6/10: Midcoast Off the Rails (Old Saybrook, CT)
6/10: Girls Gone Rx Fayetteville (Spring Lake, NC)
6/10: Best Babes Albany (Glenmont, NY)
6/10: Best Babes Michigan (Brighton, MI)
6/10: Girls Gone Rx Canada: Quebec (Quebec, CA)
6/10: Summer Fling Beatdown 2023 (Pleasanton, CA)
6/10: TFX Throwdown (Downers Grove, IL)
6/10: Bucktown Battlegrounds (Chicago, IL)
6/10: Invictus Seattle Partner Palooza (Seattle, WA)
6/10: Girls Gone Rx NorCal (Petaluma, CA)
6/10: Best Babes South Dakota (Rapid City, SD)
6/10: Gilrs Gone Rx Chicago (Chicago, IL)
6/10 - 6/11: Battle By The Bay (Atlantic Highlands, NJ)
6/10: RIFL Summer Slam (Manteo, NC)
6/10: Girls Gone RX Nashville (Nashville, TN)
6/10 - 6/11: Fight Gone Alpha (Sala Bolognese, Italy)
6/10: Shorebreak Individual Challenge (Huntington Beach, CA)
6/16 - 6/17: ARX Summer Slam (Maumelle, AR)
6/17: The Heat (Lynchburg, VA)
6/17: Mayhem In Montana 2023 (Kalispell, MT)
6/17: Brooklyn Fit Fest 2023 (Brooklyn, NY)
6/17: 23′ North County Throwdown (Carlsbad, CA)
6/17: Mayhem & Massacre @ CrossFit Murrieta (Murrieta, CA)
6/24: The Phoenix Classic (Asbury Park, NJ)
6/24: Backyahd Games (Johnston, RI)
6/24: 4th Annual Wicked Summer Throwdown (Middleton, MA)
6/24: Heroes in the Heartland 2023 (Sedalia, MO)
6/25: Solent Series Masters Pairs (Southampton, United Kingdom)
7/7 - 7/9: Napolithrowdown (Napoli, Italy)
7/8 - 7/9: Andorra Fitness Challenge (Andorra la Vella, Andorra)
7/8: Summer Solstice (Tucson, AZ)
7/8 - 7/9: Ligurian Throwdown (Busalla, Italy)
7/15: Summer Sizzler (Limestone, TN)
7/15 - 7/16: Fresh Coast Games (Muskegon, MI)
7/15: Battle of the Beast (Hudson, NY)
7/15: Lumberjack Athletics “Battle of the Beast” (Hudson, NY)
7/15 - 7/16: 5Ton-5K Festival (Federalsburg, MD)
7/16: Warrior Affiliate League Summer Classic (Apple Valley, CA)
7/22: Barbells For Bullies New Jersey (Roxbury twp, NJ)

See all upcoming events

Your Coffee is ready.