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Training Camp vs Individuals: Who came out on top?

Morning Chalk Up

August 4   |   POWERED BY


Happy Wednesday Morning Chalk Up readers! Is it just us or does anyone else feel like we blinked and the CrossFit Games was over? The good news — Dave Castro said he already has some ideas for 2022 in the works…

In today’s edition:

  • How Justin Medeiros became the Fittest Man on Earth with only one event win.
  • What has Tia-Clair Toomey’s trajectory of progress been like over the last five years.
  • Independent athletes dominate the CrossFit Games.
  • Congratulations to the winner of Guessing Games, Stephen G. from New Bethlehem, Pennsylvania.
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“It is only when we take chances that our lives improve. The initial and the most difficult risk that we need to take is to become honest.” - Walter Anderson

  Consistency Is Key: Justin Medeiros’ Performance At The Games Mirrors the CrossFit Methodology  

Consistency Is Key: Justin Medeiros’ Performance At The Games Mirrors the CrossFit Methodology

At the close of the 2021 CrossFit Games, 22-year-old Justin Medeiros bested his competitors by 82 points to take home the crown of Fittest Man on Earth. As he walked across the finish line into the embrace of his parents, Medeiros became the first man since 2016 other than the legendary Mat Fraser, to do so.

One big thing: Despite a solid lead over his competitors at the close of competition (an 82 point gap is nothing to sniff at), there was something that was certainly curious about Medeiros’ record over the weekend.

  • Unlike Mat Fraser’s absolute domination in 2020 with 15 event wins and his lowest finish being 8th place in the 1,000 meter row, Justin Medeiros only had one first place finish over the course of the whole weekend.
  • Even if you look beyond Fraser’s performance in 2020, which one could argue isn’t an accurate picture because of the smaller size of the field, in 2019, Fraser dominated the field with six event wins out of 12 events.
Continue Reading...
How to be the GOAT of Breathing

How to be the GOAT of Breathing

Yes, we know you have been doing it all your life. But just how we all find out we might need to tweak our natural running style, we also need to do the same to our breathing.

By shifting your lower jaw and tongue into an optimal position to enhance airflow AIRWAAV Performance Mouthpiece is proven to:

  • Increase your endurance by 20% by reducing respiratory rate.
  • Reduce cortisol build up to increase recovery by 50%.
  • Widen your airway by an average of 9%.

Try the AIRWAAV Performance Mouthpiece in your next WOD to breathe better, go longer, and recover faster.



  • Catching up with Brent Fikowski: Third fittest man on earth Brent Fikoswki talks with us about his nutrition leading up to the Games, what his routine during the Games looks like and his relationsip with second fittest man, Patrick Vellner.
    • Fikowski: “Vellner and I gravitated towards each other in 2016, the first time we really got to meet at the Games. We’re both like, these Canadian rookies, pale, that were doing really well in our first Games. All of a sudden we were kind of in the mix for these podium spots in our first Games, same age, so we kind of felt like we were thrust together like, ‘you two are friends, right?'”
  • Your Instagram feed is probably filled with takeaways and reflections post-Games from coaches and athletes alike. Matt Torres, coach of Games athlete Emma Cary, gave nine competition day lessons that athletes can use to better achieve their goals when competing. From winning the mental game to being present in the moment, most of Torres’ tips have to do with training your mind.
  • Men’s Health recommends workout “Atalanta” to train like the champs: We can’t expect a non-CrossFit media outlet to understand everything in our sport, but this one raised not one, but both eyebrows. In an article titled “Train Like Justin Medeiros and Tia-Clair Toomey, CrossFit’s Fittest People on Earth, With These 6 Workouts,” their second recommended workout was the finale event at the 2020 CrossFit Games, Atalanta.
    • Workout: 1-mile run, 100 handstand push-ups, 200 single-leg squats, 300 pull-ups, 1-mile run. Oh, and Games athletes wore a weight vest on top of that. We’re going to go out on a limb here and say that’s probably not a workout your average CrossFitter should tackle even if you do want to train like that champs.
  • If you’ve been living under a rock and still haven’t seen the 2020 Games Documentary Resurgence, it’s now available on Amazon Prime, Google Play and other streaming platforms.


  • Shop for a cause: Project purple, a non-profit that raises pancreatic cancer awareness, is teaming up with Born Primitive and creating a purple collection. A portion of the sales will support Project Purples’ mission to help find a cure for pancreatic cancer.
  • Work with TeamWIT: WIT Fitness is still accepting applications to fill a head coach role. Applicants must have their CrossFit level 2, level 3 personal training, programming experience, four to six years of coaching and at least one year of being a head coach or gym manager. Applications are accepted through Sunday, August 7.
  Consistency Is Key: Justin Medeiros’ Performance At The Games Mirrors the CrossFit Methodology  

From 2015-2021: How Far Can Toomey Go?


Tia-Clair Toomey haș nothing left to prove. With five CrossFit Games titles and a record 33 all-time event wins—four more than the five-time Fittest Man on Earth Mat Fraser—some assumed these Games might be her last. After all, what else is there left for her to accomplish in the sport?

But just moments after Toomey made history on Sunday in Madison, WI, her heart rate still elevated and her sweat still fresh, she didn’t hesitate to announce her intention to “do it all over again next year,” removing any doubt in fans’ minds that she might step down after five.

She later explained in a press conference that just because Fraser retired after five titles, she’s not him.

  For Some Games Podium Athletes the “Training Camp Life” is Not for Them  

For Some Games Podium Athletes the “Training Camp Life” is Not for Them

Much of the discussion this season was how many elite athletes elected to join training camps and train alongside others in preparation for the 2021 NOBULL CrossFit Games. The thought process in joining these training camps is that it would lead to podium finishes, but the final results proved different.

One big thing: On the men’s podium two of the three athletes are not associated with a particular training camp, with all three often training alone. The women’s podium had three athletes who are associated with training camps but are often training alone and not alongside other athletes in that camp.

  • This year’s “Fittest Man on Earth” Justin Medieros trains out of his affiliate CrossFit Fort Vancouver under the tutelage of his coach Adam Neiffer. This season he spent some time at the Mayhem Athlete camp back in December as well as some time training with Mathew Fraser. Besides those instances, he primarily trains alone.
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Bending Your Arms Too Early

On the rower and seeing the calories ticking over at a snail's pace? There's a large possibility you're struggling with this common fault. Check out this guide to see why it's affecting you so badly, and learn how to correct your timing.




All About Performance Enhancing Tingles

Find out how beta-alanine increases muscular endurance, V02 max, and overall athletic performance. And why it gives you the tingles.



Five Exercises to Develop Your Scapula Muscles

Your scapulae work in unison with the smaller muscles in your shoulder when lifting overhead, carrying loads, throwing a ball, reaching up, or just about any movement using your arm or shoulder. Use these five exercises to increase their strength and see your overhead capability skyrocket.



A Pair of Reebok Nano X for Half Price

You read that right. For the next two days, get your hands on a pair of Reebok Nano X for only $64.99 using code "NANOX64". Sorry though, we can't give you $10,000 for winning the WOD at your box.



Freezer-Friendly Green Chile Chicken Burritos

These delicious green chile chicken burritos are loaded with veggies, protein, perfectly spiced potatoes, and a dash of salsa and cheese. Make this easy chicken burrito recipe filling in just one skillet, and freeze the extra burritos for a quick dinner for weeks to come.


  • Happy birthday to Sammy Moniz.
  • Maxi Pérez from Wolf Pack in Mexico front squats 335 pounds/153kg.
  • Christopher Piñedo from Two Forty Four in Tucson, AZ front squats 425 pounds/192kg for a PR.
  • Grant Belrose from Bayway Crossfit in Baytown, TX clean and jerks 350 pounds/158kg for a PR.
  • Josh Carr from CrossFit Devils Path in the United Kingdom clean and jerks 275 pounds/125kg for a PR.
  • Kara Cummings from Florida completes her first bar muscle-up.
3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)

See all upcoming events

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