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All the Wodapalooza Changes You Need to Know

Good morning and welcome to the Morning Chalk Up. Today’s edition is brought to you by FITAID.

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“You can only truly do one thing well at a time.” — Daniel Lubetzky

Wodapalooza Announces Qualifiers, Changes for 2020


Last week, the Wodapalooza CrossFit Festival announced the official dates for their online qualifiers next season.

With that announcement, we now know all the important dates for Wodapalooza next season including the adjusted finals dates, which were moved to account for the Super Bowl also taking place in Miami during that time frame.

But the qualifier dates weren’t the only nugget of information released for 2020. Wodapalooza also announced a multitude of changes for next year via their website that will affect athletes in all divisions.

The deets: Here’s a rundown of all the change for Wodapalooza 2020:

  • The teams of 3 division is now gone. All team competition will be co-ed teams of 4, and the total number of team athletes competing will increase.
  • The online qualifier has been simplified, and rather than selecting a division for it, all athletes will compete in one big division, and your overall finish will dictate which division you’re in for Miami. You can get the full break down here.
  • A new beginner division will be created for individual and teams so newcomers to the community can dip their toes in the competitive waters for the first time.
  • More masters athletes will be added to every division, bringing the total number of masters athletes competing from 135 in 2019, to 210 in 2020.

In Short: A simpler qualifier structure, more divisions, more athletes, and a team competition more in line with the rest of the CrossFit Games season. All good news.

Check out division standards here, and a break down of who is eligible to receive invites here.

Facebook Exodus Story Goes Mainstream


CrossFit’s move last week to exit Facebook and Instagram has penetrated the D.C. beltway, making headlines Friday over the weekend. Here are a few of the bigger outlets covering it. 

Worth noting: Facebook has made no comment yet despite multiple attempts from several outlets including the Morning Chalk Up. 

Things To…


WATCH: On the ROad with Rory McKernan

After the first day of competition at the Asia CrossFit Championship, the lights are shut off and the venue is cleared out. Rory McKernan and Tommy Marquez snuck onto the competition floor for an after-hours throw down with Ian Wittenber and ACC Director, Max Ma. They have a go at Individual event one.



HEAR: Marcus Filly and Todd Nief

Todd Nief welcomes guest Marcus Filly of Revive-Rx to the Todd Nief show. Filly describes how he thinks about content creation, the difference between systemizing and going with the flow, and how being overly analytical can cause roadblocks.



GET: Invictus Gymnastics Programming

Let’s face it, you’re only as strong as your weakest link and for lots of us that’s gymnastics. It doesn’t have to be. Whether it’s getting your first muscle-up or stringing 20 toes-to-bar together, Invictus has an online Gymnastics Program, for you.



EAT: Jalapeno Curry Turkey Burgers

This recipe for jalapeño curry turkey burgers are moist, flavorful and will be your new go-to healthy turkey burger. Topped with a delicious and addicting curry tahini sauce that doubles as a dip for sweet potato fries, this makes a great weeknight dinner out on the grill.



Today’s edition of the Morning Chalk Up is brought to you by

Chalk Up Community

  • ADAPTIVELY ABLE — CrossFit Earned in Merrimack, NH is hosting a workout with coaches certified to work with adaptive athletes on June 2. The adaptive workout will be followed by an able-bodied workout for ability levels. All proceeds will go to Adaptively Abled Amputees, a support, activity, and social group for those living with limb loss and their families.
  • HANDSTAND WALKS FOR NOA Noa is five-years-old and the daughter of Derek and Lys Strei from CrossFit ELC in Morris, MN. She has cerebral palsy and loves seeing people walk on their hands as she’s learning to walk herself. To encourage her along the way, CrossFit ELC is asking people to post themselves doing handstands or learning to handstand walk for her motivation.

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Ben Massey hang cleans 342 poundsTaylor Williamson snatched 210 pounds for a PR • Kate Nye back squats 385 pounds for two for a PR • Jenn Dancer and Emily Loogman spent Memorial Day at the beach • Jadzia Truszkowski did a clean
after Murph.

…and dear Nike, Jason Carroll really wants a sponsorship.

Veteran Fred Murphy Does Murph At Eighty-One-Years Old — Yesterday, at CrossFit Igneous in Tomball, TX one athlete stood out amongst the rest.

— “At 81 years old I am doing things that a lot of my friends can’t believe what I am doing. So if you are in your 50’s, 60’s, 70’s or 80’s believe in your self. What do you have to lose, come check out CrossFit Igneous and see what is possible. We don’t dream the impossible dream, we do the impossible dream.”

Steph “The Hammer” Hammerman on Why She Chose to Wear a Vest Yesterday — Adaptive Athlete Steph Hammerman posted on Instagram yesterday why she decided to wear a vest for Murph.

— “Someone asked me why I chose to use a vest today. Answer: Last year I couldn’t. My body is so much stronger. I will never take that for granted. Today was a good day!”



“Heavily Processed Foods Cause Overeating and Weight Gain, Study Finds,” Science Daily.

People eating ultra-processed foods ate more calories and gained more weight than when they ate a minimally processed diet, according to results from a National Institutes of Health study.

The difference occurred even though meals provided to the volunteers in both the ultra-processed and minimally processed diets had the same number of calories and macronutrients. The results were published in Cell Metabolism.

This small-scale study of 20 adult volunteers, conducted by researchers at the NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), is the first randomized controlled trial examining the effects of ultra-processed foods as defined by the NOVA classification system.

This system considers foods “ultra-processed” if they have ingredients predominantly found in industrial food manufacturing, such as hydrogenated oils, high-fructose corn syrup, flavoring agents, and emulsifiers.



5/30 – 6/2: Granite Games (St. Cloud, MN)

5/31: OUTWOD at Roy CrossFit (Roy, UT)

5/31 – 6/2: CrossFit Lowlands Throwdown (Apeldoorn, Netherlands)

6/1: Warrior Affiliate League Terrible Two (Murrietta, CA)

6/1: Warrior Affiliate League Terrible Two (Victorville, CA)

6/1: The Burn Out 4 Person Team Competition (New Bern, NC)

6/1: Battle of the Vikings (Frederick, MD)

6/1: The Hound and The Mountain Team Competition (Sudbury, MA)

6/1: 2019 Hammy (Hudson, OH)

6/1: Rise of the Masters (Statesboro,GA)

6/1: 7th annual Battle Beyond the Barbell (Sudbury, ON)

6/1: Girls Gone RX (Harrisburg, NC)

6/1 – 6/2: River Ruckus VI (Asheville, NC)

6/7 – 6/8: 2019 Bricktown Throwdown (Oklahoma City, OK)

6/8: The Mountain Meltdown (Park City, UT)

6/8: Battle In The Basin 2 2019 (Joshua Tree, CA)

6/8: Battle on the Creek (John’s Creek, GA) 

6/8: Supergiant Meltdown (Westerville, OH)

6/8: Double Down Skylands Showdown (Sparta, NJ)

6/8: CFE’s Summer Sizzler 2 Masters Competition (Burlington, MA)

6/8: The Charlotte Throwdown for Mental Health Awareness (Charlotte, NC)

6/8: 3rd Annual WODing for SuperTy (Pawling, NY)

6/8: OUTWOD Showdown at Brick (West Hollywood, CA)

6/8: Flex on the Mall (Washington, DC)

6/9: Million Meters Row (Baxter, MN)

6/8 – 6/9: CFCC Triple Threat (Denver, CO)

6/14: 2019 Summer Splashdown (Tuscon, AZ)

6/14 – 6/15: CanEast Games (Hamilton, ON)

6/15: Best of the Midwest Team Series (Greenwood, IN)

6/15: AZFITCOM (Phoenix, AZ)

6/15: Rep Your Box 8 (Jacksonville, FL)

6/15: Rookie Rumble at CrossFit Mercenary (Owings Mill, MD)

6/15: SweetTatas (Newtown,CT)

6/15 – FireTeam 4 Challenge and Fundraiser (Wheaton, IL)

6/15: Gameday (Rochester, MN)

6/15: Summer Slam 2019 (Staten Island, NY)

6/15: The East Coast Gambit (Brooklyn, NY)

6/15: WOD for Wishes (New Brunswick, Canada)

6/15: Garage Gym Throwdown (Austin, TX)

6/15: Cooler By The Lake Clash (Milwaukee, WI)

6/15 – 6/16: 2019 Tribal Clash (Huntington Beach, CA)

6/16: Three Fathers RCMP Memorial Challenge (Bedford, NS)

6/21 – 6/23: The Bacon Beatdown (Daytona Beach, FL)

6/22: The Brethren Throwdown (Morgan Hill, CA)

6/22 – 6/23: Clash on the Concrete (Miamisburg, OH)

6/22: Femme Royale (Fort Atkinson, WI)

6/22: OUTWOD (Winter Garden, FL)

6/22: Flower City Throwdown – Men’s Division (Rochester, NY)

6/22: Barbells and Beer at CrossFit Electric City (Anderson, SC)

6/22: 2019 Midsummer Melee (Houston, TX)

6/22: Girls of Summer Competition (Katy, TX)

6/22: Asbury Park Games (Asbury, NJ)

6/22: New Wods on the Block (Lubbock, TX)

6/22: Trained to Go Summer Series 2019 (Raliegh, NC)

6/22: Fifth Annual Box Crawl (Torrance, CA)

6/23: Third annual Bro Royale (Fort Atkinson, WI)

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Is there something we missed? Email us at [email protected].
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