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Book review of Mat Fraser’s HWPO: Hard Work Pays Off

Morning Chalk Up

February 14   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Book Review: Why you need to read Mat Fraser’s HWPO: Hard Work Pays Off
  • What does it take to be a manager for CrossFit athletes?
  • Things to know if you are pregnant or postpartum and doing the Open
  • Nutrition tips for the CrossFit Open
  • 13 Products you need for the CrossFit Open
QUOTE OF THE DAY + Send us a Quote

“The most important conversations you’ll ever have are the ones you’ll have with yourself.” - David Goggins

  Mat Fraser’s Book HWPO a Deep Dive into Five-Time Champion’s Brain  

Mat Fraser’s Book HWPO a Deep Dive into Five-Time Champion’s Brain

“Pain is dangerous. Discomfort is where you get better. That’s not all it takes, but you can’t keep improving in this sport without it. So, sorry, CrossFit never becomes easier.” – Mat Fraser, HWPO.

It doesn’t matter if you are an everyday gym-goer or a 2022 CrossFit Games hopeful: reading five-time CrossFit Games champion Mat Fraser’s Hard Work Pays Off will make you a better, more intentional athlete.

Part training manual (with detailed workouts, drills, and progressions), part autobiography, part recipe book, HWPO, co-written by Spenser Mestel, provides an absolute treasure trove of detailed knowledge. In fact, nowhere in the CrossFit industry has such a wealth of training material been published in such a digestible format (full disclosure: I read it front to back on my two-hour flight from Washington DC to Miami to cover Wodapalooza a few weeks ago). If you are a student of CrossFit or simply a student of athletic greatness, HWPO will keep you engaged. You may not learn how to hit a jumpshot from beyond the arch at the buzzer, or how to crank that slider when you’re down 1-2 in the count, but you will learn the mindset to make those things possible.

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…10 days until the 2022 CrossFit Open kicks off. Register today.

Getting ready for your run at the Open leaderboard? Check out 13 Products You Need For The CrossFit Open to help you prepare, compete, and recover.

In case you missed it, our very own Lauren Kalil spoke to Dallin Pepper on The Bottom Line about how he plans on smashing it at the 2022 CrossFit Games.

UNDISPUTED: A Mayhem Nation film, featuring none other than Rich Froning, will premier on YouTube Thursday, February 17, at 4:30 pm PT.

Adidas has come out with a new ad campaign where they have tweeted photos of bare breasts to promote their new line of sports bras. Seriously, this happened. 😐

  The Rise of CrossFit Managers   


The Rise of CrossFit Managers 

Scrolling through your Instagram feed in 2022, you’ll likely see your favorite athletes peddling a plethora of protein powders, gymnastics grips, booty shorts, earbuds, and just about every other product under the sun. But why is your favorite Icelandic native trying to sell you things, and when did this shift to influencer culture in the CrossFit space happen? Mikko Salo and Kristan Clever surely weren’t promoting brands from glamorous photoshoots on the Ranch in 2010.

The answer, of course, is money. CrossFit is now at a place where athletes can support themselves financially, but not solely through competition earnings. Sponsorships and contracts with major brands can be life changers for elite athletes, especially when it means getting to let go of their 9-to-5  jobs to focus solely on training. However, these deals aren’t as easy as a few Insta posts a week between back squat sets–there’s often an entire team behind your favorite athletes and  a growing management industry inside the CrossFit world that’s bloomed alongside the influencer culture in the sport.

  Participating in the Open as a Pregnant or Postpartum Athlete  

Participating in the Open as a Pregnant or Postpartum Athlete

Even with all of the changes the Crossfit Open has experienced through the years, the appeal of pushing yourself each season surrounded by your friends and greater CrossFit community is still there. The Open connects you with others, pushes your mental and physical limits and is filled with awesome moments.

One change that can be especially hard to navigate is when you become a pregnant and or postpartum CrossFitter who is used to competing in the Open. The Open makes you push physical and mental boundaries.

The environment alone has that effect, not just the workout.

If you’re looking to participate in the Open as a pregnant or postpartum athlete, you must truly understand the demands your body is currently managing (structural and hormonal changes, energy levels, core/pelvic health symptoms, long-term function and performance, etc).

Participation is great, and how you participate is key.

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  Participating in the Open as a Pregnant or Postpartum Athlete  

Meredith Root Nutrition Open on TBL

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  Participating in the Open as a Pregnant or Postpartum Athlete  

13 Products You Need for the 2022 CrossFit Open

The 2022 CrossFit Open is fast approaching. Each year, hundreds of thousands globally take on the Open challenge to find the Fittest on Earth.

In the Open, every rep and second counts, as just one more rep can mean hundreds of spots higher on the leaderboard.

To help make sure you’re geared up and ready to take on the Open, we’ve scoured the CrossFit world to bring you 13 must-have products you need to make sure you’re fully equipped, well-fueled, and ready to take on whatever CrossFit throws at us.

Editor’s note: Some of these deals are exclusive to Morning Chalk Up. Order fast while supplies last to ensure delivery before February 24, the first day of the Open.

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Avoiding Your Warm Up

Did you know, science has shown that grabbing the upright and leaning a little to the side does not constitute a solid warm up plan. Yes, we see you. Instead, here's a super simple six minute warm up routine that will get you ready for whatever the WOD brings you.




The Top Ten Partner Workouts For Valentines Day

FITAID has collected 10 partner WODs for you to do with your soulmate, swolemate, or a stranger at the gym... we don't judge. And when you're done, you and your partner can grab some FITAID GO for 50% off at the link below.



Flapping Your Arms During Double Unders

So you got your first double under, but you're now onto the next just can't string them together. You may be suffering from what the experts call "flappy arms." Don't despair though, give this drill a try and start mastering your dubs.



50% When You Shop For Two

Light up this Valentine’s Day with some new gear for you, your boo, and the crew. Today at Reebok, buy two items and get 50% off your purchase.



34 Calorie French Toast Sticks

Is there a more romantic meal than brunch? Well, treat that special someone in your life (even if that means yourself) to some unbelievably good French toast sticks dusted with cinnamon and brown sugar that won't destroy all the good work you've been putting in.


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

  • Congratulations Angie Krywanczyk from Mountain Trail CrossFit in Colchester, VT on setting a PR for most strict handstand push-ups in one day with 117.
  • Congratulations Đorđe Đurić from CrossBox Infinity in Banja Luka, Bosnia and Herzegovina on the post surgery snatch PR of 242.5 pounds/110kg.
  • Congratulations to 13-year-old Evelyn Brady from Jamerson CrossFit in Lynchburg, VA on the 140 pound/63.5kg power clean PR.
  • Congratulations to Stella Atwood from Training Think Tank in Alpharetta, GA on the 170 pound/77kg back squat PR.
  • Congratulations to Ellia Miller from Cobra Command CrossFit in Basehor, KS on the 3RM overhead squat of 208 pounds/94kg.
  • Congratulations Champ-Pacifique Mukiza from Des Moines, IA on the 435 pound/197kg deadlift PR. This comes only five weeks after we featured his 385 pound PR. 👀
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 Ohio (Lancaster, Ohio)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
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: 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: First EVER Adaptive Festivus Games Competition (Waterford, United States)
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)

See all upcoming events

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