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Khan Porter Opens Up About Mental Health

Morning Chalk Up

May 21   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Breaking: MACC announces updated COVID policy,.
  • May is Mental Health Awareness month and today Khan Porter shares his experiences with anxiety and other mental health disorders.
  • We revisit our “Young Guns 2021” predictions as Semifinals approach
  • Meredith Root tackles the “Whoosh Effect.”
  • And, Steph Chung’s Workout of the Week.

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

“Life becomes easier when you learn to accept the apology you never got.” - R. Brault

  Breaking: MACC Announces Updated COVID Policy, Relaxed Restrictions For Fans 

Breaking: MACC Announces Updated COVID Policy, Relaxed Restrictions For Fans

Fans planning to head to the Mid-Atlantic CrossFit Challenge got some good news Thursday morning, as the event announced via Instagram some updated safety protocols, easing restrictions involving spectators, athletes, vendors, and event staff.

One big thing: The MACC venue sits on the campus of the University of Tennessee which, as a public education institution, means an added layer of regulations and protocols separate from the state and local status quo. The recent announcement brings into alignment the competition and University regulations with that of the most recent Center for Disease Control (CDC) guidelines.

  • Masks and face coverings will no longer be required, indoors or around the venue, but may be worn to the desired comfort level of the individual.
  • No daily health screenings, temperature checks, or onsite COVID testing will be required for athletes, spectators, or staff.
  • Athletes and staff will not be subject to pre-travel testing or required to provide any proof of vaccination.
  • Socially distant seating at Thompson-Boling Arena will remain in effect for the competition throughout the event.⁣
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  • The CrossFit Pair Up ThrowDOWN released the workout for this weekend’s online competition. Athletes in M/M, F/F, and mixed pair teams will have until Monday, May 24 at 12:00 PM PT to submit scores.
  • The Mid-Atlantic CrossFit Challenge will release all individual and team events for its Semifinal event today at 12 PM ET.
  • One-Day tickets are now available for the Granite Games, the Semifinal event taking place in Eagan, MN on June 4-6.
  • Tickets for the West Coast Classic are going fast. The Semifinal event taking place in Las Vegas, June 18-20 is already 50% sold out.
  •  The Granite Games released another team workout yesterday. This one is called “The Bi-Couplet Twist“:
    • For Time:
      F1 then M1 complete:
      12 Hang Squat Snatches (115 pounds, 85 pounds)
      4 sets: 3 T2B + 3 C2B
      9 Hang Squat Snatches
      3 sets: 3 T2B + 3 C2B
      6 Hang Squat Snatches
      2 sets: 3 T2B + 3 C2B
      F2 then M2 complete:
      9 Hang Squat Snatches (145 pounds, 100 pounds)
      3 sets: 3 T2B + 3 BMU
      6 Hang Squat Snatches
      2 sets: 3 T2B + 3 BMU
      3 Hang Squat Snatches
      1 set: 3 T2B + 3 BMU
      Time Cap: 22 Minutes
    • The Granite Games is releasing one workout per day, in advance of its Semifinal event, at 12 PM ET on Instagram.
  • Individual event six at the Torian Pro is “Move it or lose it V3“:
    • In 3 minutes:
      30/20 cal Ski
      15 Burpees over the box 30/24″
      Max distance sled pull in the time remaining
      Rest 1 minute between rounds.
      Repeat until the sled has been pulled a total of 90 feet across the finish line.
      Time cap 15 minutes
    • The Torian Pro is releasing one workout per day, in advance of its Semifinal event, on Instagram.
  • NOBULL, the title sponsor of the CrossFit Games released a swimwear line yesterday. It includes two performance fit swimsuits each for men and women, as well as swim caps.
  • The CrossFit Games announced that the Rogue Echo Bike is now the “Official Air Bike of CrossFit.”
  An Uncomfortable Conversation 

An Uncomfortable Conversation

Editor’s Note: This original piece is the second in a series of two athlete letters to be published in May — Mental Health Awareness Month — to bring more awareness to the topic of mental health and the real-life struggles athletes of all shapes and sizes go through, often unseen, as they’re coming in and out of their gyms each day. It’s our hope that by sharing intimate stories like these, coaches and affiliate owners will be inspired to reach out to their own gym communities to support others.

In 2015, a couple of months before first being diagnosed with a mental health disorder, I got a tattoo on my left ankle.

It’s two arrowheads. One has the Polynesian symbol for storm, (my Dad’s a Cook Islander and I got the tattoo done there ) and the other is empty.

At the time I was mentally unwell. I’ve always kind of been mentally unwell. Oscillating between feeling completely overwhelmed by thoughts and feelings and then void of feeling altogether. Sad and empty. The contents of the arrowheads were meant to reflect these two states of being.

The arrowheads however were meant to serve as a reminder that even when those feelings took hold of me, I could always keep moving forward. I have two smaller arrows on my thumb to match my ankle. I felt compelled to open this piece with that sentiment as it is what has guided me through both the best and worst moments of my life.

All feelings pass.

Some of my earliest memories are of being different. Thinking and feeling differently to others.

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  Young Guns 2021 Revisited 

Young Guns 2021 Revisited

Back in February we asked our expert group of CrossFit Games analysts to predict the top men and women athlete’s under 23 years old to break out during the 2021 NOBULL CrossFit Games season.

Our experts, Tommy Marquez, Patrick Clark and Brian Friend are batting 1.000 heading into the Semifinal stage of the season with all of their selections making their mark during the Open and Quarterfinals and are all one step closer to making their first trip to the Games as individuals.

Here is a recap of their picks:

Tommy’s Picks:

Dallin Pepper

Age: 19  Country: United States  Notable Finish: 1st at the 2019 Games (16-17 division)

It has already been quite the year so far for the 19-year old from Spanish Fork, Utah. The most decorated athlete in teenage division history is making his claim to become the top alum to graduate from the male teen division to individual competition after qualifying for the West Coast Classic Semifinal on June 18-20. His appearance in Las Vegas will be his individual, live competition debut.

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  The Whooshies – Weight Loss Wonder or Fat Loss Fiction? 


The Whooshies – Weight Loss Wonder or Fat Loss Fiction?

The Whoosh Effect (The Whooshies) is a phrase used to describe the rapid weight loss experienced after a relatively long plateau on a low-calorie diet.

A plateau is a period of stalled weight loss lasting several weeks, despite controlled calorie intake. It is a controversial topic because what is widely observed by practitioners is not so easily explained by science.

Anyone who has ever successfully lost weight has probably experienced this on a number of occasions. Keto-dieters have hijacked the term in the past few years to describe the rapid weight loss that can occur after a few weeks following the ketogenic diet (it’s not real weight loss, we’ll get to that later).

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  Steph Chung's Workout of the Week 

Steph Chung'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.

Today’s workout of the week is programmed by Steph Chung.

For Time
5 Rounds
400m Run
2 Rounds of Mary
Time Cap: 30 minutes

1 Round of Mary:
10 alternating Pistols
15 Pull-Ups

Some advice from Steph: “Work hard on the run and keep a steady pace on the gymnastics! There are quite a few transitions, so keep those short and get right to work on the next station.”

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



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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.

12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)
12/9 - 12/11: Fall Series Throwdown (Desio, Italy)
12/17: The Midwest Championship (Warrensburg, MO)
1/15 - 1/31: Athens Throwdown Qualifiers (Athens, Greece)
1/21 - 1/22: Modena Challenge: Beginner and Master (Modena, Italy)

See all upcoming events

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