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Analyzing the Events of the 2022 Rogue Invitational

Morning Chalk Up

November 1   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • AED saves life at CrossFit Timberwolf in Minnesota as off-duty police officer steps in
  • Programming analysis for the 2022 Rogue Invitational
  • Kara Saunders’ daughter: “Mommy you tried so hard, you did a good job”
  • Justin Bergh says “consistency” is the name of the game moving forward for the CrossFit Games
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“We don't see things as they are, we see them as we are.” - Anais Nin

  “Get an AED Now”: Device Saves Life at Andrea Nisler’s Gym in Roseville  

“Get an AED Now”: Device Saves Life at Andrea Nisler’s Gym in Roseville

The 3:30 p.m. class at Timberwolf Fitness in Roseville, MN had just finished doing some wall sits and banded hamstring curls and were about to start some conditioning when owner Andrea Nisler noticed one of the six people in the low impact class was curled in a ball on the ground.

“I thought that was strange…My first thought was, ‘Shoot he must have sprained an ankle.’ Then I heard someone say, ‘Call 911,’ and I knew it was something much more pressing,” said Nisler, a two-time CrossFit Games team champion with CrossFit Mayhem Freedom, who only intended to be at the gym “for literally five minutes” to drop off some groceries and say hi to her dad who was also in the class.

Nisler was there a whole lot longer than that, as it appeared the member was going into cardiac arrest. That’s when an off-duty police officer Sergeant Michael Dahl stepped in.

“I was five minuted into my WOD when I noticed a few people huddled over someone towards the front of the gym,” remembers Dahl.

“The gym is where I relieve most of my stress, so I tend to have a different mindset when I am there (compared to being at work). It took me a few seconds to realize what was going on, but once I knew somebody needed help my body went into auto pilot,” he said, adding that he knows the member quite well.

After rolling the member onto his back and assessing his airway, breathing and circulation, he “could not find a pulse or see or hear that he was breathing,” said Dahl, who then started chest compressions as another member called 911.

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Tips to Work Hard and Train Hard

Tips to Work Hard and Train Hard

Is it possible to work a demanding full-time job and be a high level CrossFit athlete? Emily Rolfe is finding a way!

She’s a four time CrossFit Games qualifier from Canada who also spends her days in medical scrubs as a radiographer, balancing a busy full-time career with high-level training.

  • We all may not be able to immediately compete like Emily, but we can utilize her strategies to achieve peak performance at our own level.
  • Learn how Emily’s focus on nutrition, sleep, and mindset can be applied to your training so you can successfully create a balance between work and fitness and perform your best.

Get Emily’s tips for success.


In case you missed it: Check out all of our 2022 Rogue Invitational videos from the past weekend in Texas, including a chat with winners Laura Horvath and Justin Medeiros. Also, don’t miss Lauren Kalil’s final day recap about how it all shook down. 🏆

Rogue update: Saxon Panchik gives fans an update as to why he feels he did not perform up to his usual standards at Rogue this past weekend.

Drug testing update: CrossFit delivered the following updates regarding two athletes. Taylor Streid, a member of Team Blue City CrossFit Gold has received a four-year suspension and Nasser Alruwayeh has received a two-year suspension (down from four after an appeal).

How awesome: George Hubbard decided to celebrate his 80th birthday like a total boss and do CrossFit.

  Programming Analysis of the 2022 Rogue Invitational  


Programming Analysis of the 2022 Rogue Invitational

The 2022 Rogue Invitational is a wrap after four days and ten events of competition. Laura Horvath and Justin Medeiros were crowned as the 2022 winners for their respective divisions. Looking back after a rollercoaster weekend, we’re breaking down the programming based on the different time domains that were tested, along with modality and movement pattern balance.

Time domains: The events favored short and powerful time domains, with only one event exceeding 15 minutes for the entire weekend. Forty percent of the events had efforts below six minutes. This style of programming showcases fast, powerful athletes that perform well in execution style events.

  • Event 1: 30-45 minutes
  • Event 2: 8-12 minutes
  • Event 3: 5-8 minutes
  • Event 4: 8-12 minutes
  • Event 5: 3-5 minutes
  • Event 6: 30-40 second sprint repeats
  • Event 7: Max Lift
  • Event 8: 8-12 minutes

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  Programming Analysis of the 2022 Rogue Invitational  

“Mommy you tried so hard, you did a good job,” - Saunders daughter after she won the final event

Morning Chalk Up’s Lauren Kalil catches up with Kara Saunders after winning the final event at the Rogue Invitational, Heavy Grace. Saunders discusses the ups and downs over the past year, the excitement over finally giving her daughter Scotti an event win, and what’s next after Rogue.

Watch Now...
  Justin Bergh Says CrossFit Games Taking Steps Toward Consistency: “Consider this a cornerstone”  

Justin Bergh Says CrossFit Games Taking Steps Toward Consistency: “Consider this a cornerstone”

Last week, CrossFit’s Competition Director Adrian Bozman and the company’s General Manager of Sport Justin Bergh appeared on the Talking Elite Fitness podcast to discuss changes to the 2023 season and the CrossFit Games team’s plan going forward.

A lot was said and there were a bunch of nuggets of intel and information dropped, so here’s a complete rundown.

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Enter to Win a Bali Fitness Retreat for Two

You can enter now to win the trip of a lifetime for you and a friend! Powered by the Wod Life and Wanderlust Fitness Retreats, one lucky winner will get a week long fitness retreat for 2 guests to Bali’s largest elite training center, CrossFit Wanderlust, and a stay in the luxurious five star Wanderlust village. You’ll have a packed agenda of training, adventuring, eating, chilling and creating memories.




The Drink That Powered Three Top Five Finishes at Rogue

Emma Lawson. Jeff Adler. Gabby Migala. Aside from all placing top five at the Rogue Invitational this past weekend, what do they all have in common? It's their energy drink! They all trust FITAID Energy to keep them fueled. You can energize like them too, and get 20% off with code "MCU20".



Roasted Butternut Squash Soup

Soup season is here, so cuddle up on your couch with this delicious butternut squash soup for all the tastes of fall. Easy to make and easy to eat, you’ll be coming back for a second serving!



Your New Favorite Resistance Band

Ready to do all the snow angels and shoulder mobility drills? Use your new favorite resistance bands, Stroops, to take your mobility and strength training to the next level. And you can save 15% off with code “MCU15”.



Why Mindset Matters

Ben Bergeron, founder and coach of CompTrain, is known in the sport of CrossFit for his mental coaching as well as physical coaching. Read his newest post about mindset and see what your takeaway is.


Share Your Crossfit Story


Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a tip.

  • 🎂 Happy birthday, Jeremy Austin.
  • 💍 Congratulations to Michelle and Simone Merand on getting (surprise!) married last week.
  • 🎃 Danielle Brandon and crew pulled off a great Mystery Gang for Halloween.
  • Semifinal athlete and gym owner Marisa Flowers from Katy, TX posted a 1:45 Fran time in the TYR Wodapalooza Team Qualifier.
  • Games athlete and Fittest Man in France Willy Georges deadlifts 661 pounds/300kg for a bucket list PR.
  • Congratulations to James Hall from Erina, Australia on setting a new world record for the Concept2 1,000-meter row with his time of two minutes and 39.3 seconds.
  • Congratulations Meredith WilsonDustin Daily, and Angie Adams from Missing Link CrossFit in Jacksonville, NC for taking on Kym Dekeyrel’s Finding the Light workout blindfolded.
    • In an Instagram post, Meredith shared: “Not being able to use one of your main senses adds a whole new level of exhaustion to your workout. You can’t check out and just go through the motions…you have to be absolutely 100% in tune with everything around you.”
10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/7: KJ Classic (Longmont, CO)
10/7: Babes with Barbells (Huntington, WV)
10/7: 2023 KJ Classic (Longmont, CO)
10/7: FitoberFest (Prairie Village, KS)
10/7: Pitness At The Mill (Canton, GA)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Crash Crucible (Spartanburg, SC)
10/14: 8th Annual Kilo CrushFest Competition (Hampton, VA)
10/14: Oscar Mike Challenge (Lakeville, MN)
10/14: Triple Threat Terror 2023 (Forney, TX)
10/14: Oscar Mike Challenge (Lakeville, MN)
10/14: T-Town Throwdown (Toledo, OH)
10/14: Babes and Barbells (Asbury Park, NJ)
10/14: Scream & Clean III (Danbury, CT)
10/14: Girls Gone Rx Canada: Belleville (Bellevile, Canada)
10/14: Best Babes West Fargo (West Fargo, ND)
10/14: Best Babes Columbus GA (Columbus, GA)
10/14: Best Babes Illinois (Byron, IL)
10/14: Best Babes Massachusetts (Beverly, MA)
10/14: Girls Gone Rx Sedalia (Sedalia, MO)
10/14: Girls Gone Rx DC (Alexandria, VA)
10/14: Girls Gone Rx Mesa (Mesa, AZ)
10/14 - 10/15: The Vanguard (Lakeland, FL)
10/14: Strength and Speed (Feasterville, PA)
10/14 - 10/15: 059 Classic (Modena, Italy)
10/15: Kares CrossFit October Showdown (Georgetown, Guyana)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: 401 Fall Throwdown (Smithfield, RI)
10/21: Barbells For Bullies: Portland (Hillsboro, OR)
10/21: Festivus Games – Pairs (Savannah, GA)
10/27 - 10/29: Oslo Throwdown (Oslo, Norway)
10/27 - 10/28: Star City Fittest (Roanoke, VA)
10/28 - 10/29: The Ghostly Games (Fayetteville, GA)
10/28: Wodtoberfest (Owosso, MI)
10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/3 - 11/4: Florida Grid League Championship (Orlando, FL)
11/4 - 11/5: Hold Fast Competition Individual (Gerenzano, Italy)
11/4 - 11/5: Oz Fest (Junction City, KS)
11/4: Barbell Babes Lorton (Lorton, VA)
11/4: Witch City Throwdown (Salem, MA)
11/4: Sunshine SmackDown (Bedford Hills, NY)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
11/10 - 11/11: Desert City Classic (Tempe, AZ)
11/11: War of the Masters (Elkton, MD)
11/11 - 11/12: 24 Heroes Challenge (Fayetteville, NC)
11/11: Clearwater Beach Brawl (Clearwater, FL)
11/11: The Meadowlands Classic (Carlstadt, NJ)
11/11: Barbell Massacre 8 (Dahlonega, GA)
11/11: Freakin’ Gauntlet (Pembroke Pines, FL)
11/11: War of the Masters (Elkton, MD)
11/18: Best Babes Dallas (Dallas, TX)
11/18: Best Babes Philly (Philadelphia, PA)
11/18: Best Babes Iowa (Mason City, IA)
11/18: Girls Gone Rx Salt Lake City (West Haven, UT)
11/18: Teams Of The Midway: 2 Person Teams (Cary, IL)
11/18: Friendsgiving (Ambler, PA)
11/18: Turkey Bash (Chatham, IL)
12/2: Babes & Beasts WINTER GAMES 2023 (Port St. Lucie, FL)
12/2 - 12/3: Reindeer Rumble (Ocala, FL)
12/2: Battle at Bion (Tucson, AZ)

See all upcoming events

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