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8/23 Rich Froning does a triathlon

Morning Chalk Up

August 23   |   POWERED BY


Happy Monday and welcome to the Morning Chalk Up.

In today’s edition:

  • The definitive list of post-Games athlete interviews.
  • The Butcher’s Classic kicks off major off-season events.
  • Rich Froning tries his hand at triathlons.
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“If you haven’t the willpower to keep your physical body in repair, you also lack the power of will to maintain a positive mental attitude in other important circumstances that control your life” - Napoleon Hill


The Definitive Post CrossFit Games Athlete Interview List

The CrossFit Games wrapped up just three weeks ago. And while athletes are taking some much-deserved R&R they’ve carved out some time for post-Games recap interviews. Here are 10 interviews worth watching:

  1. Justin Medeiros, the fittest man on earth. (Talking Elite Fitness)
  2. Annie Thorisdottir, third fittest woman on earth. 
  3. Patrick Vellner, second fittest man on earth. 
  4. Brent Fikowski, third fittest man on earth. 
  5. Olivia Kerstetter, the winner of the girls 14-15 division. 
  6. Emma Lawson, the winner of the girls 16-17 division. 
  7. Gabi Migala, sixth fittest woman on earth. 
  8. Scott Panchik (Talking Elite Fitness)
  9. Danielle Brandon (Brute Strength)
  10. Rich Froning (The Sevan Podcast)
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Yerbaé signs King James Foster as the newest brand ambassador which included a $1,000 signing bonus, joining the ranks of Annie Thorisdottir and Nicole Gibson-Burke.

  • Seth Smith, VP of Business Development: “You learn so quickly that James is filled with so much positive energy and happiness, and truly recognize the joy you feel personally when he is around. His love and positivity is contagious and we are so proud to have him join our amazing wall of athletes.”

Rich Froning took 3rd overall in the Motus Duck River Triathlon in Myrtle Beach, SC over the weekend, finishing in 1:45:09. The race consisted of an 800m open water swim, 18-mile mountain bike, and 3.5 mile trail run.

Mayhem Desert Heat Online Qualifier Event 1: The qualifier runs from August 12 – September 13.

  • For time:
    45 cal row
    45 pull ups
    20 burpee box jump over
    30 cal row
    30 chest to bar
    20 burpee box jump over
    15 cal row
    15 bar muscle up
    20 burpee box jump over

The U.K.’s Fittest Man in 2021 used to be a professional contemporary dancer. His favorite pre-workout snack are sour patch kids.

After winning the girls 14-15 division, 15-year-old Olivia Kerstetter has her sights on qualifying for a semifinal event next season: “Next year, now that I can do the same weights and see where I rank up. I think it would be exciting to get to [Semifinal] before I’m actually in the elite [division].”

Alec Smith definitely has the coolest shoe rack of any CrossFit Games athlete ever.

  Butcher’s Classic Kicks Off CrossFit Games Off Season  

Butcher’s Classic Kicks Off CrossFit Games Off Season

Now that the CrossFit Games has wrapped up in the new, and hopefully, the same going forward, season format, athletes and fans will be looking towards several off-season events featuring sizable prize purses that bring in top Games talent and hopefuls trying to break into the upper echelons of the sport.

Kicking things off on Friday in Denmark is the CrossFit Butcher’s Classic, a same-sex pairs competition featuring several top European athletes vying for a shot at taking nearly $8000 USD in prize money.

Important details:

Notable Names on the Roster (*denotes 2021 Games athlete):

  • Men: Roman Khrennikov*, Alexandar Illin*, Phil Hesketh, Giorgos Karavis*, Simon Mantyla, Frederick Aegidius, Andre Houdet*, Khan Porter, and James Newbury.
  • Women: Solveig Sigurdardottir, Emilia Leppanen*,  Julie Hougard, Jacqueline Dahlstrom*, Mia Hesketh, Christina Agerbeck, Rebecca Vitesson and Ella Wunger.

Set your calendars for these other major competitions are on the horizon:

  • Rogue Invitational: Austin, TX (October 29-31)
  • Mayhem Desert Heat: Ras Al Khaimah (November 12-13)
  • Filthy150: Dublin, Ireland (November 20-21)
  • Dubai CrossFit Championship: Dubai, UAE (TBD)
  • Wodapalooza: Miami, FL (January 13-16)


The Top Five Mobility Drills for CrossFit Athletes

Constantly varied it may be, but certain joints and muscles will come up a lot no matter your programming. Here are five exercises that will unlock your ankles, hips, upper back, and shoulders.⁠ So you're loose, limber, and ready to crush your next WOD.




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Losing Your Barbell Forward in Cleans

Receiving the bar too far forward? You could be pulling too early and throwing the bar out in front. Check out this explanation of why it happens, and learn a simple complex you can use warming up to fix your movement pattern and bar path.



Some Free Burgers, Hot Dogs, and Chicken Breasts

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One-Skillet Lemon Butter Shrimp

Save on the washing up with this one-pan weeknight dinner. The shrimp and broccoli are both cooked in a lemon garlic butter sauce, making a delicious, healthy dinner that comes together in just 20 minutes.


  • 🎂🎂🎂 Happy birthday to CrossFit’s CEO Eric Roza.
  • 🎂🎂🎂 Happy belated birthdays to Jordan Costa (Retail Development Manager at Hyperice), Rowan Minnion (CEO of Blonyx), Cooper Marsh (Lab Management) and Geoff Westmoreland.
  • Congratulations to Azariah Prize on hitting a 330 pound clean PR.
  • Congratulations to Nicky Rodgers on hitting your 2021 lifting goals of a 275 pound clean and jerk and 225 pound snatch.
  • Congratulations to Swedish CrossFit Games athlete Camilla Salomonsson Hellman on the baby announcement.
  • Congratulations to Alexandra Kennerly from CrossFit Militia in Sunrise, FL on getting three unbroken ring muscle-ups.
  • 💪💪💪 Lisa Kitagawa back squats 340 pounds for ten reps (3rd slide).
3/25: No Weak Links (Marcy, NY)
3/25 - 3/26: Beach Brawl – Spring (Pensacola Beach, FL)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/1 - 4/2: The SuperTotal 2023 (Bridgeport, PA)
4/1 - 4/2: Seadog Summer Showdown (Jupiter, FL)
4/1: CFR Crunchathon (Cincinnati, OH)
4/2: CFC Clash (Tallahassee, FL)
4/6 - 4/9: The Crown (Mallorca, Spain)
4/12 - 4/30: Courage to Rise Against Sexual Assault (Online, )
4/15: Girls Gone Rx Canada: Newmarket Central (Newmarket, Ontario)
4/15: Spring Fever Competition (Shelton, CT)
4/15: Teams Of The Midway: MMFF (Cary, IL)
4/15 - 4/16: Butchers Battles (Copenhagen, Denmark)
4/15: Big Impact Games Throwdown (Rockford, IL)
4/15: Battle for the Mountain 8 (Dawsonville, GA)
4/15: Best Babes Riverbend (Godfrey, IL)
4/15: The Main Thing (Teams of 4: FFMM) (Cullman, AL)
4/15: WOD Wars Fitness Festival (Dunedin, FL)
4/15: Best Babes Canada: Greater Montreal (Vaudreuil-Dorion, QC)
4/15: Best Babes Gilbert (Gilbert, AZ)
4/15: Best Babes Partner Comp: Woodland (Woodland, CA)
4/15: Best Babes Wyoming (Cheyenne, WY)
4/15: Girls Gone Rx Ohio (Lancaster, OH)
4/16: Warrior Affiliate League – Deuces Wild (La Habra, CA)
4/21 - 4/23: Bayside Classic (Daphne, AL)
4/22: AMRAP4Autism (Forked River, NJ)
4/22: Festivus Games Teams of 3 (Canandaigua, NY)
4/22: The Festivus Games (Rio Rancho, NM)
4/22: Festivus Games (Canandaigua, NY)
4/22: Festivus Games (Gainesville, GA)
4/22: Festivus @ CrossFit Loop (Castle Rock, CO)
4/22: Festivus Games – Teams and Individual @ Crossfit Unbreakable (Parsippany, NJ)
4/22: Spring Thaw Throwdown (Cumming, Georgia)
4/22 - 4/23: Benidorm Fitness Challenge (Benidorm, Alicante, Spain)
4/22: Festivus Games – Individuals and 3-Person Same Sex Teams (Savannah, GA)
4/22: Festivus Games (Willmar, MN)
4/29: Battle of the Elements (Ocala, FL)
4/29: CHLKDUP Classic (Nashville, TN)
4/29 - 4/30: Battle at the Lab (Clarksville, TN)
4/29: 2023 Spring Fling Olympic Weightlifting Meet (Chapel Hill, NC)
4/29: Warrior Slam IV (Waldwick, NJ)
4/29: CrossFit Waldwick – Warrior Slam IV (Waldwick, NJ)
5/6: Northwest Arkansas Basement Brawl (Fayetteville, AR)
5/6: O-Town Throwdown (Oconomowoc, WI)
5/6: Fittest on Main (Boaz, AL)
5/6: Fight for the Fittest TEAM (Ronkonkoma, NY)
5/6: Cynchro De Mayo Throwdown (Lapeer, MI)
5/6: Rep Your Box (Seattle, WA)
5/6: Code 3 Clash (Eagle, ID)
5/7: Spring Fling (Medina, OH)
5/13 - 5/14: Hold Fast Competition Team Challenge (Parabiago, Italy)
5/20: Girls Gone RX Wilmington (Wilmington, NC)
5/20: Girls Gone Rx San Antonio (San Antonio, TX)
5/20: Best Babes Northern Virginia (Vienna, VA)
5/20: Girls Gone Rx Wilmington (Wilmington, NC)
5/20: Girls Gone Rx Central Florida (Ocala, FL)
5/20: Girls Gone Rx Milwaukee (Milwaukee, WI)
5/20: Best Babes Arkansas (Little Rock, AR)
5/20: Limitless: All Female Competition (Batavia, OH)
5/20: Mayhem & Massacre (Winston-Salem, NC)

See all upcoming events

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