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The Three Month Slump

Morning Chalk Up

June 18   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Week four of the 2021 CrossFit Games Semifinals is off and running.
  • Wodify reveals staggering client retention statistics.
  • Meredith Root explains why nutrition is so important to the sport of fitness.
  • The Masters Fitness Collective adds “Pay to Play” option.
  • VIDEO: West Coast Classic Preview with Becca Voight-Miller | The Bottom Line
  • The Morning Chalk Up is hiring a Social Media Manager and Homepage Editor, and Customer Service Representative.
  • And, Kari Pearce’s Workout of the Week.

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

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“Freedom is not having everything we crave, it's being able to go without the things we crave and being OK with it.” - Rob Bell


2021 CrossFit Games Semifinals Update:

  • Week four of Semifinals starts today. This week there are three events, one in-person and two online. They include:
  • Today the elite men and women’s divisions at the West Coast Classic will take on 2 events:
    • Event 1 — “Regionals Snatch Ladder 2016”
    • For Time:
      10 Squat Snatches (185/135 pounds) by 2:00
      8 Squat Snatches (205/145 pounds) by 4:00
      6 Squat Snatches (225/155 pounds) by 6:00
      4 Squat Snatches (245/165 pounds) by 8:00
      2 Squat Snatches (265/175 pounds) by 11:00
      Time Cap: 11 Minutes
    • Event 2 — “Legless 2013”
    • For Time:
      27 Thrusters (95/65 pounds)
      4 Legless Rope Climbs
      21 Thrusters
      3 Legless Rope Climbs
      15 Thrusters
      2 Legless Rope Climbs
      9 Thrusters
      1 Legless Rope Climbs
      Time Cap: 10 Minutes
  • Here are the first two events that athletes at the Asia Invitational and Atlas Games will take on:
    • Event 1 “Friendly Fran”
    • 3 Rounds for Time:
      21 Thrusters (115/85 pounds)
      21 Chest-to-Bar Pull-Ups
    • Event 2
    • For time:
      50 dumbbell shoulder-to-overheads (50/35 pounds)
      50 dumbbell deadlifts
      50 GHD sit-ups
      100 single-arm dumbbell overhead squats
      50 GHD sit-ups
      50 dumbbell deadlifts
      50 dumbbell shoulder-to-overheads
      Time cap: 25 min.
  • Athletes in the online events will submit scores in three separate blocks throughout the weekend, similar to the Quarterfinals and Age Group Online Qualifier.
    • Scores for Events 1 and 2 are due today, June 18 at 12:00 PM PT.
    • Scores for Events 3 and 4 are due Saturday, June 19 at 12:00 PM PT.
    • Scores for Events 5 and 6 are due Sunday, June 20 at 12:00 PM PT.
  • Here are the descriptions for all the individual Semifinal workouts: Event 1 “Friendly Fran” | Event 2 | Event 3 | Event 4 | Event 5 | Event 6 “Grettel.”
  • Here are the scorecards and full descriptions for all the individual Semifinal workouts:  Event 1 “Friendly Fran” | Event 2 | Event 3 | Event 4 | Event 5 | Event 6 “Grettel.”

Here are a couple more speed reads:

  • CrossFit announced Thorne as its official supplement partner. Thorne is also sponsoring the 2021 NOBULL CrossFit Games season, including the CrossFit Open, Quarterfinals, Semifinals, Age Group Qualifier, and CrossFit Games Finals. As CrossFit’s official supplement partner, Thorne will share information about and access to its NSF-certified nutritional supplements and health tech solutions with CrossFit’s millions of athletes, coaches, and fans worldwide.
  • CrossFit released a full list of scoring adjustments from week three of Semifinals. The list is lengthy and includes the 20-second penalty assessed to Emma Tall for “receiving assistance with equipment.” Notably the penalty rescinded her previously announced Games qualification.
Introducing the Taste of Your Summer

Introducing the Taste of Your Summer

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Not on general sale until next week, be the first to get your hands on a can and sip that sweet taste of summer.

  Wodify Blog Series Reveals 45% of Members Quit before 90 Days 

Wodify Blog Series Reveals 45% of Members Quit before 90 Days

The numbers are in and gym owners may want to listen up. A new blog published by Wodify, the first in a new “Behind the Numbers” series found some concerning statistics when it comes to keeping members from walking out your doors. And while many owners are looking to bring in more clients fast, experts are saying it’s more about bringing in the right client for long-term success and a higher retention rate.

The details so far: Wodify has the largest dataset of fitness businesses in the CrossFit industry. In the first post called, “Behind the Numbers: 90 Day Client Retention” Wodify found a common theme surrounding retention at the three month mark.

  • 45% of new clients will cancel within their first 90 days.
  • Of the members who make it past 90 days, 53% will stay for a year or more.

Brendan Rice, the Chief Marketing Officer for Wodify said, these were not numbers his team expected to see from gym owners.

  • “These numbers were surprising for a few reasons. First, we were surprised to see the total percentage of clients who cancel within their first 90 days be so high,” said Rice.
Continue Reading...
  Why Is Nutrition So Important for the Sport of Fitness? 


Why Is Nutrition So Important for the Sport of Fitness?

In the past few years, there has been an intense shift towards performance nutrition in the sport of CrossFit.

CrossFit as a training methodology has long promoted balanced nutrition. It is part of the L1 curriculum, and a great amount of focus has been placed on a low processed, whole foods based diet as the driver to a reversal of chronic disease.

CrossFit the sport has taken a slightly different approach. While food quality is still important, there is a new focus on food amounts both on a calorie and macronutrient level. Macro tracking is the new nutrition approach du jour for athletes, and to no one’s surprise, the community has followed close behind. Most athletes have someone helping them with their nutrition strategy daily and during competition. There are numerous companies that have emerged specializing in performance nutrition (including my own) that provide athletes and recreational CrossFitters with guidance on the best nutrition for their specific goals.

Continue Reading...
  Masters Fitness Collective Introduces Pay To Play Model 

Masters Fitness Collective Introduces Pay To Play Model

This past season, the sport of fitness has seen a record number of online qualifiers.

From the Open to quarterfinals and the AGOQ, online Semifinals, as well as qualifiers to compete in just about any large scale competition, it seems like athletes are breaking out their video cameras every weekend and competing from the comfort of their gym.

But competing in an online qualifier can be taxing to an athlete. While maybe not as stressful as competing under the bright lights of an arena, they can disrupt training plans and doing weeks of back to back online qualifiers can wear athletes thin, especially masters athletes who typically need a longer time to recover.

One big thing: Masters Fitness Collective founder Bobby Petras saw this problem and decided to offer a unique solution this year.

  • While athletes can still compete in the online qualifier that runs through June 19th, athletes also have the option to simply register in a “pay to play” format.
Continue Reading...
  Masters Fitness Collective Introduces Pay To Play Model 

West Coast Classic Preview with Becca Voight-Miller | The Bottom Line

Watch Now...
  Kari Pearce's Workout of the Week 

Kari Pearce'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 Kari Pearce.

EMOM 10 Minutes:
Odd: 2 Wall Walks + Max Effort Burpees
Even: 2 Wall Walks + Max Effort V-Ups
The score is the total number of reps completed!

Some advice from Kari: “I would move fast on the wall walks but keep them clean. V-Ups are going to be faster so focus on getting as many reps there as possible. Obviously I will go fast on the burpees but really make the V-Ups count! Have to love this PowerAbs workout!”

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

Continue Reading...


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What Hanging Knee Raises are Really Working

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What it Takes to be a CrossFit Games Semifinalist

It takes a village to raise a child and a team to create an athlete. See just how many sacrifices are made by those reaching the top of our sport, and those around them, in this hype video from Atlas Games competitor Emma Lawson.


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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