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The Replacements

Morning Chalk Up

June 25   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • How did the backfill athletes fare at Semifinals?
  • Meredith Root explains how to be healthy, like the Hadza tribe of Tanzania.
  • Survivor Fitness promotes healthy movement for breast cancer survivors.
  • And, Jacob Heppner’s Workout of the Week.
  • Be treated like a WIT-sponsored athlete and receive new gear drops every eight weeks for an entire year. Join Rx now for $1 to enter the draw.
  • The Morning Chalk Up is hiring a Social Media Manager and Homepage Editor, and Customer Service Representative.

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

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” - Dan Gable

  How Did Backfill Athletes Stack Up at the Semifinals? 

How Did Backfill Athletes Stack Up at the Semifinals?

The new season format looks pretty good on paper, but as it unfolded this year, the timeline felt rushed at times, and some aspects of the competitive season were likely lost on many. One of those elements was the process of athletes declining individual invitations to compete at Semifinals, and the ensuing backfill process in an effort to round out the field of competitors at each Semifinal.

Although it was not publicized by CrossFit, by the time Semifinal competition began there were at least* 26 men and 36 women who accepted backfill invitations to compete in the final stage of competition (barring the Last Chance Qualifier) before the Games.

(* – It is not exactly straightforward to track this, so there is possibility of miscounting. Apologies if that is the case, the overall story remains relatively the same though.)

Backfill Breakdown: There was at least one backfill athlete competing in both the men’s and women’s division at every Semifinal this season, but in some cases there were far more than that.

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  • The newest Rogue Fitness Challenge is live now through June 28. “The Mule” is a 21-15-9 couplet of deadlifts (315/225 pounds) and chest-to-bar pull-ups. Read the challenge details and register now.
  • Help with CrossFit Research: Matt Brisebois, a CrossFitter and Professor of Exercise Science at the University of South Carolina Upstate, is conducting a study of the dietary and supplement habits of CrossFitters. He’s doing the study to characterize some health habits and beliefs of the CrossFit community, compare CrossFitters to other types of exercisers, and provide current research on whatever diets/supplements are most prevalent among CrossFitters.
    • Help him out by completing this short survey, it only takes 5-10 minutes.
  • Site-wide Sale: Don’t miss out on Born Primitive’s 20% site-wide sale. Sale ends June 26.
  • MUST HEAR: Patrick Vellner joined Peter White on the Coffee, Pods and WODs podcast this week to discuss becoming a father, his decision to keep it quiet until after his son was born, why he feels like it’s a misrepresentation when people say he gets off to a rough start and then needs a comeback in competition, and what it was like competing against Mat Fraser.
  • Rogue Fitness announced that Beyond the Whiteboard is an Official Sponsor of the 2021 Rogue Invitational.
  • The 2021 Asbury Park Summer Games, which is being held virtually this year, is happening now through June 27. See the workouts for all divisions.
  What the Hadza Tribe Can Teach Us About the Human Metabolism 


What the Hadza Tribe Can Teach Us About the Human Metabolism

As a society, we crave to understand our past because we believe that understanding where we come from, who our ancestors were, and what they did and ate, might unlock the key to health and longevity for us.

While there are very few ancient societies that still exist, there are still a small number around the globe that can help us understand ourselves better.

The Hadza are a modern hunter-gatherer tribe living in Tanzania. They are one of the last true hunter-gatherer tribes in existence meaning they grow no crops and raise no livestock. Everything they eat in a day is foraged. Berries, tubers, honey, and wild game are the main components of the Hadza diet. They shun material possessions and they do not adhere to a social hierarchy. They are not closely related to other people or tribes, making them of particular interest to anthropologists and geneticists like Herman Pontzer, a professor of Evolutionary Anthropology at Duke University.

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  “I am Strong:” Survivor Fitness Promotes Healthy Movement in Women Affected by Breast Cancer 

“I am Strong:” Survivor Fitness Promotes Healthy Movement in Women Affected by Breast Cancer

“I am strong.”

Brandy Toomer, co-founder of Survivor Fitness, a program designed to promote healthy movement and mobility in breast cancer survivors, has her athletes say this before their sessions. Each woman says their name and age, followed by those three words: “I am strong.”

  • “You would not believe how hard it is for these ladies to say this about themselves,” Toomer says. “I had one lady who would break down every time we had to say it.”

The big picture: Survivor Fitness is a wellness initiative that uses fitness to support breast cancer survivors. The program, which runs for eight weeks and incorporates yoga, strength training and health coaching, operates out of New Ulm CrossFit in New Ulm, MN, and is funded by B the Light, a local nonprofit dedicated to supporting women affected by breast cancer.

  • “Our goal is to reshape the standard of breast healthcare and improve the quality of life and outcomes through fitness,” states a social post from New Ulm CrossFit.
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  Jacob Heppner's Workout of the Week 

Jacob Heppner'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 Jacob Heppner and Grit Performance.

5 Rounds For Time:
20 Hang Power Snatches
20 Sumo Deadlift High Pulls
20 Push Presses
Weight: 95/65lb or 43/30kg
Time Cap: 14 Minutes

Some advice from Jacob: “Be smart early. Just because you CAN go unbroken early doesn’t mean you should.”

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

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A Pair of Reebok Nano X1 Adventures

The new Nano X1 Adventures are tough, rugged, and built to be outside. Just like you. Win a pair before they go on sale as well as an exclusive Reebok Adventure bundle filled with exclusive swag you can't buy anywhere. Simply fill in your details at the link below and you’ll be in the draw.




Jeans for Athletes Made by Ex-Under Armour Execs

How are they made? By using a proprietary fabric consisting of Italian milled denim infused with the same stuff used in football uniforms and yoga pants. The kicker? By dealing directly with the customer you can get your hands on these jeans for a killer price.



Everything You Need to Know from the CrossFit Season So Far

Morning Chalk Up Founder Justin LoFranco joined hosts Joy and Claire for a chat earlier this week to catch them up on everything that's happened in the CrossFit season so far and who they need to be looking out for in the Games.



Bring Home The Bacon

Or rather, let ButcherBox send you some free. ButcherBox delivers high-quality meats at unbeatable prices straight to your door each month. Sign up today and get a free pack of bacon in every order for the lifetime of your membership.



Paleo Popcorn Chicken

Crunchy, bite-sized, flavor-packed fried chicken with a Taiwanese twist. This recipe uses potato starch to stay gluten-free and paleo and includes an air fryer option to keep the calories (and mess) down as well.


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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