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CrossFit extends controversial deadline

Morning Chalk Up

January 29   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Clarification on Team Mayhem Freedom’s eligibility for the 2021 season and CrossFit extends eligibility deadline for teams.
  • Annie Thorisdottir praises the new CrossFit Games season format.
  • Beta-Alanine might be the best supplement to fuel your Open performance, Meredith Root has more.
  • The Fittest Experience kicks off this weekend, we have a preview of who to watch.
  • Plus, Brent Fikowski’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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“I honestly think it is better to be a failure at something you love than to be a success at something you hate.” - George Burns

  Mayhem Roster Cleared to Compete, CrossFit Extends Eligibility Deadline 

Mayhem Roster Cleared to Compete, CrossFit Extends Eligibility Deadline

The recent announcement about the new additions to CrossFit Mayhem Freedom’s roster has caused quite a stir across the community including some controversy over the eligibility of two of the three new athletes.

Some people went so far as to create burner accounts on Instagram and Reddit to cry foul on the additions of Andrea Nisler and Chase Hill to the roster, claiming that they were ineligible due to proximity violations on Nisler’s account and both athletes having previously been the licensee of record (LOR) for affiliates other than CrossFit Mayhem.

  • Rulebook section 1.14 states: “In addition to being active members of the team’s CrossFit affiliate, team athletes all must live within 100 miles of the CrossFit affiliate they are representing.”
  • Rulebook section 1.17 states: “The Licensee of Record (LOR) for an affiliate may not compete on any team other than a team from their own affiliate. The LOR for an affiliate may not be changed in order to allow the original LOR to compete for a different team. If an affiliate’s LOR is changed between Jan. 1 and the close of the first Open event, both the original LOR and the new LOR may only compete on a team from that affiliate during the CrossFit Games season.”

The 100 mile rule only affected Nisler, who moved in with teammate Taylor Wllliamson to meet the requirement. Williamson lives in the greater Knoxville area of Tennessee after moving there months ago for school to become a physician’s assistant.

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CrossFit Gym Owner Loses 200 Pounds and Is Now Helping Others With Nutrition and Fitness Coaching

CrossFit Gym Owner Loses 200 Pounds and Is Now Helping Others With Nutrition and Fitness Coaching

This week on the Nutrition Made Simple Podcasta CrossFit gym owner shares her story of losing 200 pounds.

In this episode, Nicole Aucoin, the founder of Healthy Steps Nutrition, and Mary Cook, co-owner of CrossFit Swarm, discuss:

  • Her journey to losing 200 pounds.
  • How she has been able to keep the weight off.
  • The importance of having a support system.

Now she is helping her members and community with nutrition coaching.

See how HSN Mentoring gave her the education and confidence to build a successful nutrition program without reinventing the wheel.



  • “How Kara Saunders Worked Around COVID-19”: Join CrossFit Games veteran Kara Saunders and Brute Strength’s Director of Strength and Conditioning, Nick Fowler, as they discuss how COVID-19 affected Kara’s training season, and what programming looks like leading into the ‘21 Games Season. The webinar takes place on February 1 at 3 PM PT/6 PM ET.
  • The Community Gyms Coalition released a statement yesterday, revealing the results of a new survey of more than 300 locally-owned independent US gyms.
    • The results of the survey showed that “existing federal relief programs have failed to help most local gyms, as nearly two thirds said the programs were not useful to them because they do not meet their cost structures, which are based on fixed costs like rent.”
  • WHOOP is allowing members to track their COVID-19 vaccinations and tracking data related to resting heart rate and heart rate variability, as well as strain and recovery. So far, among the 1,200 WHOOP users who have been vaccinated, the impact has been minimal.
  • The Legends Masters Competition has partnered with the Masters League Games in Australia. The 2021 Masters League Games champions will earn an invitation to the 2021 Legends Championship. The Masters League Qualifiers start January 29.
  • A new 12-week ENGINE training program is available now through the WODProof Academy on the WODProof app. Crearted by Prepared Programming, The ENGINE program’s goal is to increase your fitness, endurance, and pain tolerance. The program includes 3 sessions per week for 12 weeks, each session lasting 30-60 minutes.
  Annie Thorisdottir Offers Praise for New Season Structure, Open One of “Favorite Things” 

Annie Thorisdottir Offers Praise for New Season Structure, Open One of “Favorite Things”

The 2021 CrossFit Games season, which starts with The Open on March 11, is bringing with it a multitude of changes. Morning Chalk Up Editor-in-Chief Justin LoFranco talked about the season’s restyling with two-time CrossFit Games champion Annie Thorisdottir.

Here are some of the key takeaways.

The Open should not have been a qualifier for the CrossFit Games: Thorisdottir says that “having just an online competition as a qualifier is not enough.” This season, with the addition of quarterfinals and semifinals, the Open is not the end-all-be-all for competitors.

  • She goes on to say that the newly-added competition levels will bring back the feel of regionals and that “we need that in-person event where you’re competing against the athletes that are trying to qualify for the CrossFit Games.”

Quarterfinals as a stepping-stone: “It’s not just about us, the people that can be at the CrossFit Games, it’s also about the athletes that are taking the next steps in their competitive career,” Thorisdottir says.

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  Supplement Spotlight: Beta-Alanine, A “Tingle” Tailor-Made for The Open 


Supplement Spotlight: Beta-Alanine, A “Tingle” Tailor-Made for The Open

Beta-Alanine is a supplement many of us are familiar with. Not necessarily because of what it does (we will get to that) but because of that fun tingly sensation we get when we take it. This is called paresthesia and it is especially fun when you forget you’ve taken something containing beta alanine and instead think you are having some sort of weird allergic reaction to the shrimp pad Thai you ate for lunch.

Ok, so what is beta-alanine and why should you care? The list of supplements that are worth taking (in my humble opinion) is quite short. Beta-alanine is one of them.

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  Games Veterans Prep for 2021 Season At The Fittest Experience 

Games Veterans Prep for 2021 Season At The Fittest Experience

Most CrossFit Games athletes have been waiting close to a year for a live, in-person competition. This weekend a handful of those athletes will get the chance to knock those competition cobwebs off at The Fittest Experience in Taylor, TX.

Why it matters: With the start of the 2021 Open just six weeks away The Fittest Experience (or TFX) is an opportunity for athletes to test their fitness on the competition floor against others. This will allow them to establish a baseline and formulate a plan when it comes to training heading into the upcoming season, especially with so many questions regarding the qualifying process after the Open. The two-day TFX essentially becomes what preseason games are for other sports like basketball, baseball and football.

A labor of love: Event organizer Jeremy Thiel, recognized the shortage of live, in-person events and was keen on continuing his popular competition this year. However he stressed he wanted to do it safely and within the lawful guidance of national, state and city mandates in regards to COVID-19 restrictions.

  • Working with officials from those entities he was able to continue one of the longest-running competitions in the world, playing host to their 13th-straight year.
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  Brent Fikowski's Workout of the Week 

Brent Fikowski'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 Brent Fikowski.

6 Rounds:
10 Strict Handstand Pushups
12 Deadlifts (155 lbs)
14 Calorie Row
10 Minute Time Cap

Some advice from Brent: “Set your equipment close together so you can keep really quick transitions. Move the deadlifts as fast as you can with quality touch-and-go reps, row at whatever pace is appropriate to keep your HSPU fast!”

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



Sleep Hacks To Improve Recovery

Quality sleep is critical for recovery, improved performance and fat loss/body composition improvements. Here's a list of 26 "sleep hacks" along with an assessment of which ones work and which ones don't.




Jeans for Athletes

How are they made? By using a proprietary fabric consisting of Italian milled denim infused with the same stuff used in football uniforms and yoga pants. The kicker? By dealing directly with the customer you can get your hands on these jeans for a killer price.



The New RP E-Cookbook, "Time to Eat!"

The new Renaissance Periodization e-cookbook, "Time to Eat!" was written by Lori Shaw and offers 50 macro-friendly recipes. The coolest feature of the book is that it provides QR codes with the recipes and links directly to the RP app. You can get the book now for a reduced "launch price" and a print version is available as well.



A Goblet Squat Warm-Up for Heavy Squat Days

This Squat University warm-up is a great one to prime your hips and posterior chain for some heavy squats. Start with a squat hold using a kettlebell, dumbbell or plate, then raise slightly, activating your glutes, then raise higher and hold again. Do this five times through to wake-up those muscles and prepare them to work.


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.

12/9 - 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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