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International Athletes, You are Cleared for Takeoff

Morning Chalk Up

July 2   |   POWERED BY


Happy Friday Morning Chalk Up readers! It’s here: the Last Chance Qualifier. We have a packed day so grab the chalk and let’s fitness 💪🏼.

Today’s barbell is loaded with…

  • International Games athletes, rejoice. They’ve been given the green light to travel to the states for the Games.
  • The Serbian Dukic brothers are also packing their bags for Madison as they finally got visa approval just yesterday.
  • Introducing the man who completed 66 miles on three Erg machines and an Assault Runner…all in a single day.
  • Pizza anyone? Why having a cheat meal could actually help your diet. Feast away.
  • How the Torque TANK provides a balanced test for athletes and keeps programming “constantly varied.”
  • Ready to take on Annie Thorisdottir’s workout challenge?
  • Plus, have you seen our new CHALKFIT shirts? Available for pre-order until 7/9.

Crush a PR or have a story you want us to tackle? Hit us up at [email protected].

QUOTE OF THE DAY + Send us a Quote

“Whether you think you can, or you think you can't, you're right.” - Henry Ford


  • The 2021 CrossFit Games Last Chance Qualifier begins today at 12:00 PM PT.
  • Scores for the first two events are due on Saturday, July 3 at 12:00 PM PT.
    • Event 1:
      •  For Time:
        42-30-18 Reps of:
        Row (Calories)
        Alternating Dumbbell Hang Snatch (50/35 pounds)
        Time Cap: 15 Minutes
      • Full event description and scorecard.
    • Event 2:
      • 3-Rep-Max-Deadlift
        Time Cap: 20 Minutes
      • Full event description and scorecard.
  • Event description videos and briefings: Event 1 | Event 2 | Event 3 | Event 4.
  • Follow the Last Chance Qualifier leaderboard throughout the weekend.

Here are few additional speed reads:

  • Games Bound: Morning Chalk Up is headed to the Games this year to keep you up to date on all the fittest news as it happens, and we want you there with us. Enter now for your chance to win a pair of Festival and Coliseum Ticket Packages so you and a friend can watch the action as it unfolds.
  • The Nike Metcon 7 is launching tomorrow. Get a sneak peek at the colorways for the launch and head over to WIT US and sign up for early access.
  • The Ultimate Hawaiian Trail Run registration is live now. The race takes place on Saturday, September 18 on the Omao Track in Lihue, HI.
  • Yesterday, WIT Fitness revealed the Mat Fraser Metcon 7 Personal Edition. The design highlights Fraser’s “Broken to Best” mantra and will launch in North America on July 22.
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How Rich Froning Changed His Diet After Taking a Blood Test

How Rich Froning Changed His Diet After Taking a Blood Test

“I wasn’t taking in enough greens, fruits, or berries…I’ve started taking fish oil, cut out a little bit of red meat, and added more fish. I feel way better actually,” Rich Froning said.

Froning made this change in his diet after taking InsideTrackers blood test measuring 33 biomarkers to generate an action plan for changes to nutrition, supplementation, and lifestyle.

  • Let this settle in: The guy who won the CrossFit Games four times as an individual and four times on a team is still finding ways to get fitter. Not great news for his competitors but fantastic news for all of us who can benefit from the same technology.

Take it from the guy who used to re-fuel between events with hamburgers, milkshakes, and pizza, if he’s listening to the data, it’s worth a try.

Get your personal action plan by entering to win a free Rich Froning x InsideTracker Plan, or if you’re ready to dive in pricked-fingers first then purchase one today.

  Breaking: International Athletes Cleared to Travel to US for CrossFit Games 

Breaking: International Athletes Cleared to Travel to US for CrossFit Games

International Games athletes are breathing a sigh of relief after receiving an email Wednesday night stating that the United States Department of Homeland Security has authorized a National Interest Exception (NIE) travel waiver to participate in the CrossFit Games. CrossFit Home Office had been lobbying DHS for weeks to get clearance for athletes in restricted countries to travel to the U.S.

Why it matters: One in four qualified athletes, and one in three teams resided in a restricted country, unable to travel to the U.S. without an exemption. After learning that CrossFit HQ was not going to backfill for athletes that could not attend the Games due to COVID restrictions, we were left with a big question mark as to what the Games field would look like without many athletes from abroad.

Here’s the breakdown of athletes and teams who live in countries currently restricted from traveling to the U.S. without an exemption:

  • Men: Bjorgvin Karl Gudmundsson, Andre Houdet, Guilherme Malheiros, Uldis Upenieks, Jonne Koski, Henrik Haapalainen, Giorgios Karavis, Sam Stewart, Adrian Mundwiler and Jason Smith.
  • Women: Annie Thorisdottir, Gabi Migala, Larissa Cunha, Thuri Helgadottir, Kristin Holte, Emilia Leppanen, Jacqueline Dahlstrom, Laura Horvath and Emma McQuaid.
Continue Reading...
  Lazar and Luka Đukić: Brothers and CrossFit Games Competitors 

Lazar and Luka Đukić: Brothers and CrossFit Games Competitors

At the end of the CrossFit German Throwdown, a well-known name sat on top of the leaderboard: six-time CrossFit Games athlete Jonne Koski. But behind him, in second and third place, were two less-familiar names, brothers Lazar and Luka Đukić.

One big thing: While Lazar may be familiar — he has been crowned the Fittest in Serbia four years in a row, and 2021 will be his third time qualifying for the Games — Luka is a newer face in the field.

  • “Most projections were for me to be inside the top five,” says Lazar about the Semifinals leaderboard. “And for Luka, nobody projected him to be inside the top five, because he was 25th out of 30 going inside the German Throwdown.”
  • Luka, battling a torn meniscus, says that he was still healing going into the Open and Quarterfinals. “Basically, every squat that we had to do during the Open and Quarterfinals were too hard, and that was part of why I finished so low going into the Semis,” he says.
  • “With the front squat being the last test… it was just too hard. We had 180 pistols in the Quarterfinals, and when you have a torn meniscus, that’s a movement you’re hoping not to see,” Luka continues.
Continue Reading...
  Ski, Bike, Row and Run: World’s First Ultra Ergathlon Completed by Athlete, Tony Nash 

Ski, Bike, Row and Run: World’s First Ultra Ergathlon Completed by Athlete, Tony Nash

Ever consider running a marathon? Or maybe rowing one like athletes did at the 2018 CrossFit Games? If that’s a hard pass for you just wait until you hear this: Tony Nash, an active duty Army officer completed the world’s first ever ultra ergathlon.

The details: So what the heck is an ergathlon? It’s a long endurance event that has you transitioning between three erg machines and an Assault Runner.

  • Half marathon on a SkiErg
  • Full marathon on a BikeErg
  • Half marathon on a RowErg
  • Half marathon on an Assault Runner

All four events are completed back-to-back in a single day, adding up to a whopping 66 miles. I can feel my hips tightening up at just the thought of that.

The ergathlon was part of a series called Feats of Strength where athletes are featured for breaking new records in mentally taxing fitness endeavors. These grueling workouts are sponsored by a men’s activewear company, Ten Thousand.

Continue Reading...
  It’s Good to be Bad - The Science Behind Cheat Meals 


It’s Good to be Bad - The Science Behind Cheat Meals

You know that massive cheat meal the Rock posts about every once in a while? Well there is a reason he does that.

The pursuit of any goal requires an intense focus and the inhibition of desires that might otherwise impact the outcome of the effort. Weight loss efforts, health, muscle building, financial savings, athletic success all require a great deal of effort.

Recent research explains what coaches and practitioners have observed for some time, and that is that people who take a more flexible approach and include planned deviations during extended goal striving tend to have more success than those who follow a more rigid approach.

Continue Reading...
  It’s Good to be Bad - The Science Behind Cheat Meals 

Last Chance Qualifier Mock Draft | The Bottom Line

Watch Now...
  Rise of the Resistance: How the Torque Tank Provided a Balanced Test During Semifinals 

Rise of the Resistance: How the Torque Tank Provided a Balanced Test During Semifinals

The CrossFit Semifinals tested athletes with a variety of movements, both new and old, as they attempted to lock up spots in the 2021 NOBULL CrossFit Games.

One of the additions was the Torque TANK, a sled on wheels that provides increasing resistance the harder the athlete pushes. This new device took center stage during several events, including a remix of the iconic Push-Pull event from the 2014 CrossFit Games.

Remind me: The TANK M4 made its CrossFit debut at the Mid-Atlantic CrossFit Challenge. The unique sled on wheels provided three resistance levels and tested the athletes in an entirely different manner than the traditional sleds. The implement also played a role at the Granite Games and West Coast Classic and showed that the difference in competition surface does not provide advantages to certain athletes.

There have been several sled events in past CrossFit competitions, especially in the 2014 and 2019 Games. These events seemingly showed that certain athletes could perform better than others based on leverage or the dampness of the artificial turf. However, Torque Fitness created the TANK in an attempt to level the playing field.

Continue Reading...
  Annie Thorisdottir's Workout of the Week 

Annie Thorisdottir'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 Annie Thorisdottir.

Row 2000m/1800m
Bike Erg 4000m/3600m
Run 1800m/1700m

Then 10 Minute EMOM of:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees

Minute 10: 10 burpees

Some advice from Annie: “Good luck.”

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



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Seven Things that Happen to Your Body When You Don't Drink Water

Okay, you know dehydration is bad. But do you know what actually happens in your body when you lack enough of the good stuff? Check out some of the (slightly terrifying) consequences of not getting enough H2O, and how to make sure you never get that far.



Why Fee Saghafi is Taking Things Personally This Weekend

Two-time CrossFit Games athlete Fee Saghafi shares the challenges she faced at the MACC and how she's feeling heading into this weekend's Last Chance Qualifier. Hear why being in an adverse situation has unleashed the warrior within her.



A Free WHOOP Strap 3.0 and First Month Free

Start tracking your body's performance with a free WHOOP Strap at the link below. WHOOP measures your body's data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep. Giving you the information you need for peak performance.



Calculating Your 3RM Deadlift

Last Chance Qualifier's Event Two is a good old-fashioned strength test. 20 minutes to establish a three rep max deadlift. Curious about your 3RM max numbers? Try this rep calculator to get an estimate of yours without leaving the couch.


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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