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Alison Ehle on Competing in Individual, Team, and AGOQ

Morning Chalk Up

May 14   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Part of a very select group, Allison Ehle qualified and competed in Quarterfinals, Team Quarterfinals and the AGOQ.
  • Meredith Root breaks down insulin and its role in making gains.
  • The Bottom Line team previews the MACC.
  • A full day of nutrition and training with CrossFit athlete Alison Scudds.
  • And, Justin LoFranco’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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“The path out of fear was through the work.” - J. Cole

  Allison Ehle Knocks Out the Individual and Team Quarterfinals as well as the AGOQ 

Allison Ehle Knocks Out the Individual and Team Quarterfinals as well as the AGOQ

For most athletes, it’s difficult to advance and qualify for even one of the secondary stages of competition following the CrossFit Open. But a small select group of people found themselves in a position to qualify for all three subsequent stages: the Individual Quarterfinal, the Team Quarterfinal, and the Age Group Online Qualifier. We were able to catch up with one of these athletes and capture some of their thoughts (specifically since the programming was so similar across all three weekends).

Allison Ehle, of CrossFit Identity has participated in every Open since 2012. She’s competed three times on a team at Regionals and once at the Games with team CrossFit Terminus in 2015. This year she placed 1115th worldwide in the Open. That was good enough to make the Individual Quarterfinals, where she finished 479th in North America. Her team, CrossFit Identity qualified for the Team Quarterfinals where they eventually finished in 105th. And in her Masters division (Women 35-39), she currently sits in 121st following the AGOQ.

Here’s what she had to say about the experience:

Morning Chalk Up: First, how does your body feel after these past six weeks?

Allison Ehle: “No lie, my body tapped out on me yesterday as soon as it was done. Most of that was the more repetitive nature of some arguably already ‘dangerous’ movements. Like that many GHD sit-ups and the effect it’s had on my hips and back, or my calves with the number of double unders and high box jumps…it’s been a lot.”

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  • Both CrossFit CEO Eric Roza and Director of Sport, Dave Castro teased a new NOBULL shoe release yesterday.
  • MACC Update on COVID Protocols: Relying on the expertise of public health authorities, the state of Tennessee, appropriate university and governmental agencies including the Center for Disease Control and Prevention (CDC), the MACC is implementing a number of new initiatives at the Main Event. ⁣
    • Face coverings (over the nose and mouth) will be required and must remain in place at all times unless actively eating or drinking.⁣
    • Physical distancing measures have been put in place, including physically distanced line queues, marked barriers and social distancing reminders.⁣
    • Increased hand-sanitizer stations and additional cleaning measures implemented for high touch-point areas.⁣
    • Transitioned to mobile tickets for all ticket options. Fans are strongly encouraged to download their tickets on their phone prior to arrival.⁣
    • Capacity will be limited.
  • Granite Games Update: There will be no community divisions at the 2021 Granite Games, but community remains at the core of the event.
  • Momentum builds for GYMS Act: More than 110 GOP and Dem co-sponsors across House and Senate have signed on to support the bill, more than any small business legislation, including the PPP extension.
    • From the press release: “The Community Gyms Coalition (CGC) and IHRSA, The Global Health & Fitness Association, groups representing more than 40,000 gyms and fitness studios across the U.S., today applauded the bipartisan introduction of the GYMS Act in the Senate by Senators Tammy Duckworth (D-IL) and Jerry Moran (R-KS). The GYMS Act would provide direct support to rebuild the devastated fitness industry and save small gyms, fitness studios, and fitness facilities from bankruptcy.”
    • CrossFit LLC is encouraging affiliates and members to contact their members of Congress to support the bill.
  • LIFEAID is hiring. There are currently several positions available, including Area Sales Associates in various parts of the US, National Accounts Manager, CFO and more.
  How to Harness the Power of Insulin 


How to Harness the Power of Insulin

Insulin is a misunderstood hormone. It is like the Severus Snape of the human body. People think he’s evil but only because they don’t understand his real motives. In the end, he saves Harry’s life because he loves…. Well, I won’t spoil the ending.

Real spoiler alert: Insulin isn’t evil. It’s actually necessary for our bodies to function. And it happens to be the most anabolic hormone we have, meaning it holds the key to performance and muscle building. And it definitely isn’t the root cause of the obesity epidemic.

The role of insulin in the body is an important one.

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  How to Harness the Power of Insulin 

VIDEO: MACC Preview and Predictions

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  CrossFit Athlete Alison Scudds Showcases Full Day of Nutrition and Training 

CrossFit Athlete Alison Scudds Showcases Full Day of Nutrition and Training

With the 2021 NOBULL CrossFit Games approaching, the Morning Chalk Up reached out to multiple top-level CrossFit athletes to create a video series that digs deeper into their approach to fitness and nutrition. Cole Sager, Alison Scudds, and Kelsey Kiel all responded and provided insight into their training and daily eating routine.

Remind me: A competitor at the 2019 CrossFit Games as a member of Central Beasts, Scudds has alternated between team and individual competition. She posted a fifth-place finish with Central Beasts at the Games and then a career-best seventh as an individual at the 2017 Atlantic Regional. Scudds is now set to compete at the West Coast Classic after finishing 43rd in the Quarterfinals stage.

Morning fuel: Scudds takes a different approach to her first meal of the day given that she doesn’t have much of an appetite. She eats a couple of Trifecta hard-boiled eggs and then drinks a breakfast smoothie. The meal isn’t massive, but Scudds needs something to fuel her training session.

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  Justin LoFranco's Workout of the Week 

Justin LoFranco'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 Justin LoFranco.

“Summit Day”
10 Rounds For Time:
300m Run
50m Walking Lunges
50 Step-ups at 20″
Perform with a weight vest (20/14lb or 9/6kg)

Some advice from Justin: “I did this workout a few times training to climb Mt. Denali, which I start climbing tomorrow. Approach this workout like any Hero WOD, plus it’s great prep for Murph. Try to stay consistent and don’t go out too hot. If you want to follow my journey as I’m climbing the tallest mountain in North America follow @chalkupjlo and @chalkupmountaineering. Good luck. Have fun.”

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

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Your Grip Strength

Lifting, climbing, swinging, write a list of CrossFit movements and about 75% of them involve using your grip. Yet we spend so little time working on something so crucial. Check out these four grip variations to strengthen your grip and have you clinging onto bars, ropes, and kettlebells with ease.




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The Five Stages in a Clean

Complex Olympic lifts like the clean or snatch often get broken down into just two stages. Pull and pray. Time to take out “pray” and add in the five distinct phases in the clean so you can find out where you can make the most gains.



The 3-in-1 Row, Ski, Paddle Machine Backed by Rich Froning

Transform your garage, hotel room, or bedroom into a CrossFit training facility with Whipr, the world's first portable ERG training machine. Still selling at founder pricing, use code "MCU5" for an additional 5% off.



Your First Rope Climb

PSA: Climbing a rope is 99% technique, not strength. If you can hold your own body weight on a bar for just a few seconds, you can climb a rope. Watch this guide from WOD Prep and learn the techniques you need to practice in order to achieve your first climb.


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.

12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)
12/9 - 12/11: Fall Series Throwdown (Desio, Italy)
12/17: The Midwest Championship (Warrensburg, MO)
1/15 - 1/31: Athens Throwdown Qualifiers (Athens, Greece)
1/21 - 1/22: Modena Challenge: Beginner and Master (Modena, Italy)

See all upcoming events

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