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Briggs, Garard Leading into Day 2

Morning Chalk Up

December 17   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

  • A quick scheduling reminder: The Morning Chalk Up team is taking a much-needed vacation next week so there will be no newsletter. We’ll be back in action Monday, December 27.

In today’s edition:

  • Day 2 of the Dubai CrossFit Championship is about to start.
  • Why finding your core values will completely change your life.
  • Cole Sager’s workout of the week.
  • How RPM’s new scaling options help create more balanced programming.
QUOTE OF THE DAY + Send us a Quote

“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” - Leah LaBelle


Due to the time change and the schedule of events, there was no competition on Thursday.

There are still seven scored events remaining over the next two days and in a surprising twist, organizers allowed athletes to pick workouts 6A and 6B. Patrick Clark takes you deeper into how that went down in this inside scoop.

Catch-up quick:


  1. Ricky Garard – 200 | Sam Briggs – 185
  2. Roman Khrennikoov – 190 | Kristin Holte – 180
  3. Willy Georges – 175 | Laura Horvath – 180
  4. Lazar Dukic – 165 | Mikaela Norman – 170
  5. Henrik Haapalainen – 160 | Gabriela Migala – 159

Today’s Schedule: 

  • Event 2: 4:00 AM PT/12:00 PM GMT/4:00 PM Dubai
    1RM Clean and Jerk
  • Event 3: 6:05 AM PT/2:05 PM GMT/6:05 PM Dubai
    50 cal row
    40 A-Jumps with weight vest (20lb/14lb)
    30 Sandbag Cleans (150lb/100lb)
    20 Bar Muscle Ups
    10 Paralette Handstand Push-Ups
    20 Bar Muscle-Ups
    30 Sandbag Cleans (150lb/100lb)
    40 A-Jumps with weight vest (20lb/14lb)
    50 cal row
    Time Cap: 23 min (male) / 25 min (female)
  • Event 4: 8:21 AM PT/4:21 PM GMT/8:21 Dubai
    4 Rounds, each round for time:
    20 cal bike erg
    15m unbroken handstand walk
    10 overhead squats (85kg/60kg)
    Time Cap: 3 min per round
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TODAY at 1:00 PM ET…Matt O’Keefe, President of Loud and Live Sports, is doing an AMA on WHOOP.

JUST LAUNCHED first episode of Athletes Stories, a new podcast from the Zelos Games featuring in-depth interviews diving into the lives of athletes beyond the competition floor.

Team USA results and lifting schedule at the IWF World Championships in Tashkent, Uzbekistan:

  • USA Medal Totals: 2🥇, 4🥈, 0🥉


  • Jacob Horst (73kg B): 136kg, 165kg, 301kg total (11th)
  • Travis Cooper (89kg C): 145kg, 185kg, 330kg total (18th)
  • Meredith Alwine (71kg A): 100kg, 135kg🥇, 235kg total 🥇.
  • Olivia Reeves (71kg A): 104kg🥈, 127kg, 231kg (4th overall).
  • Mattie Rogers (76kg A): 107kg🥈, 136kg🥈, 243kg total 🥈.
  • Ian Wilson (109kg A): 175kg, 210kg, 385kg total (5th overall)
  • Laura Alexander (87kg A): 104kg, DNF, DNF Total
  • Juliana Riotto (87kg A): 105kg, 128kg, 233kg total (6th overall)


  • Keiser Witte (+109kg B) Today at 12:00 AM ET
  • Sarah Robles (+87kg A) Today at 3:00 AM ET
  Why Value Based Decision Making Holds the Key to Success  


Why Value Based Decision Making Holds the Key to Success

At the bottom of the cover of Mat Fraser’s book, Hard Work Pays Off, are the words:

Train. Eat. Sleep. Repeat.

In other words, a CrossFit athlete’s dream. And many athletes, both professional and amateur, do structure their days and lives in a way to make this exact sequence of events possible.

Train. Eat. Sleep. Recover. Get Massages. Watch CrossFit Videos. Do the Open. Do Quarterfinals. Do Semifinals. Go to The Games (maybe). Repeat.

While there is absolutely nothing wrong with this, it does leave me questioning the longevity of this lifestyle. This is a cycle that is built around an identity. Specifically, the identity of a CrossFit athlete. Sometimes, investing too much time or energy into an identity comes at the expense of living a more fulfilling life that connects with our core values. A life that could, ironically, make success in our identity or our goals more likely.

Mindset work is not new in CrossFit. Tools like journaling and visualizing and reframing failure are all very common and all very useful. Understanding how to control our minds and responses both in and out of competition can have a massive impact on our results as an athlete. But importantly, these tools serve only our identity as the athlete and not necessarily our core values.

Continue Reading...
  Cole Sager's Workout of the Week  

Cole Sager'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 Games veteran and new dad Cole Sager. After debuting as a 23-year old rookie at the 2014 CrossFit Games, the former collegiate football player has made eight-straight Games appearances with three top-10 finishes to show for his efforts.

His CrossFit highlights include a career-best 5th place finish at the 2016 Games, winning the 2014 Northwest Regional, receiving the “Spirit of the Games” award at the 2017 Games, finishing sixth in the 2019 Worldwide Open, three career event wins at the Games and most recently winning the 2021 West Coast Classic to punch his ticket to this past summer’s Games.

  • Every 5 minutes, for 20 minutes:
    21 Calorie Row
    18 Calorie Bike
    15 Burpee Box Jump-overs (24/20)
    12 Chest-to-bar Pull-ups

Some advice from Cole: “​​These intervals are meant to build fitness and your capacity for doing a moderate set of gymnastics while fatigued. We ideally want to have around 1 minute of rest before starting our next interval, so adjust the reps for the first three movements accordingly. A good place to start would be to reduce the reps down by three, but keeping the chest-to-bar pull-ups at 12 reps. If you need to scale the chest-to-bar, start by scaling the movement before scaling the reps. Dig in hard on the row, be steady through the bike and burpees and get on the pull-up bar sooner than you want to..”

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

  RPM Training Co.’s New Platform Offers “Multi-Component Scaling” to Create a Perfect Workout Experience  

RPM Training Co.’s New Platform Offers “Multi-Component Scaling” to Create a Perfect Workout Experience

If scaled correctly, anyone can do it: That philosophy is one that the CrossFit community has preached since the beginning.

As a result, gyms around the world usually offer an Rx, or as prescribed, and a scaled version of any given workout, as do competitions like the CrossFit Open. This generally means athletes must either choose the Rx or scaled version of the entire workout, rather than having the ability to select, for example, the Rx version of two movements, and the scaled version of a third.

RPM Training Co. co-founders Shane and Josh Rogers saw this as a limitation, both in the way many lifestyle athletes choose their workout variation, and also in how they are ranked in a competitive setting.

“In many cases, especially in a competition setting, there’s either an Rx or a scaled version of the workout…And maybe you can do the loading but you can’t do muscle-ups, and you then get kicked to the scaled version just because you can’t do muscle-ups,” said CEO Shane Rogers.

“You should always do the most appropriate version of the workout for yourself,” he added.

Ultimately, the traditional Rx and scaled system leaves a lot to be desired, Rogers explained.

Continue Reading...


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It’s SugarWOD Powered by Zen Planner

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

  • 🎂 Happy birthday to CrossFit Games athletes Haley Adams (21) and Eik Gylfadottir (33).
  • Stephen Wexler of the Wex Appeal Podcast hit a 260 pound/572kg lifetime hang clean PR at the Reindeer Rumble competition in Anthony, FL.
  • Sean Sweeney, also known as the “CrossFit Cowboy”, does 3 reps of touch and go clean and jerks at 275 pound/125 kg.
  • Jens Wöhlbier hit a new back squat PR of 365 pounds/166 kg, which is a 30 pound (14kg) gain from his last PR!
  • Jennifer Galemmo from CrossFit Maximus in Lexington, KY picked up a snatch PR at 185 pounds/84kg.
  • 🎉 Congratulations to GrandMastersRx (CrossFit Weaver Park officially) in Clearwater, FL on celebrating their 100th member this month. GMRX caters to adults age 55+, with an average member age of 74.

UliftU auctioned off signed CrossFit Games gear from Chandler Smith, raising over $1600 for their programs that support returned and currently incarcerated citizens, under-resourced communities, and justice-involved youth.

3/25: No Weak Links (Marcy, NY)
3/25 - 3/26: Beach Brawl – Spring (Pensacola Beach, FL)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/1 - 4/2: The SuperTotal 2023 (Bridgeport, PA)
4/1 - 4/2: Seadog Summer Showdown (Jupiter, FL)
4/1: CFR Crunchathon (Cincinnati, OH)
4/2: CFC Clash (Tallahassee, FL)
4/6 - 4/9: The Crown (Mallorca, Spain)
4/12 - 4/30: Courage to Rise Against Sexual Assault (Online, )
4/15: Girls Gone Rx Canada: Newmarket Central (Newmarket, Ontario)
4/15: Spring Fever Competition (Shelton, CT)
4/15: Teams Of The Midway: MMFF (Cary, IL)
4/15 - 4/16: Butchers Battles (Copenhagen, Denmark)
4/15: Big Impact Games Throwdown (Rockford, IL)
4/15: Battle for the Mountain 8 (Dawsonville, GA)
4/15: Best Babes Riverbend (Godfrey, IL)
4/15: The Main Thing (Teams of 4: FFMM) (Cullman, AL)
4/15: WOD Wars Fitness Festival (Dunedin, FL)
4/15: Best Babes Canada: Greater Montreal (Vaudreuil-Dorion, QC)
4/15: Best Babes Gilbert (Gilbert, AZ)
4/15: Best Babes Partner Comp: Woodland (Woodland, CA)
4/15: Best Babes Wyoming (Cheyenne, WY)
4/15: Girls Gone Rx Ohio (Lancaster, OH)
4/16: Warrior Affiliate League – Deuces Wild (La Habra, CA)
4/21 - 4/23: Bayside Classic (Daphne, AL)
4/22: AMRAP4Autism (Forked River, NJ)
4/22: Festivus Games Teams of 3 (Canandaigua, NY)
4/22: The Festivus Games (Rio Rancho, NM)
4/22: Festivus Games (Canandaigua, NY)
4/22: Festivus Games (Gainesville, GA)
4/22: Festivus @ CrossFit Loop (Castle Rock, CO)
4/22: Festivus Games – Teams and Individual @ Crossfit Unbreakable (Parsippany, NJ)
4/22: Spring Thaw Throwdown (Cumming, Georgia)
4/22 - 4/23: Benidorm Fitness Challenge (Benidorm, Alicante, Spain)
4/22: Festivus Games – Individuals and 3-Person Same Sex Teams (Savannah, GA)
4/22: Festivus Games (Willmar, MN)
4/29: Battle of the Elements (Ocala, FL)
4/29: CHLKDUP Classic (Nashville, TN)
4/29 - 4/30: Battle at the Lab (Clarksville, TN)
4/29: 2023 Spring Fling Olympic Weightlifting Meet (Chapel Hill, NC)
4/29: Warrior Slam IV (Waldwick, NJ)
4/29: CrossFit Waldwick – Warrior Slam IV (Waldwick, NJ)
5/6: Northwest Arkansas Basement Brawl (Fayetteville, AR)
5/6: O-Town Throwdown (Oconomowoc, WI)
5/6: Fittest on Main (Boaz, AL)
5/6: Fight for the Fittest TEAM (Ronkonkoma, NY)
5/6: Cynchro De Mayo Throwdown (Lapeer, MI)
5/6: Rep Your Box (Seattle, WA)
5/6: Code 3 Clash (Eagle, ID)
5/7: Spring Fling (Medina, OH)
5/13 - 5/14: Hold Fast Competition Team Challenge (Parabiago, Italy)
5/20: Girls Gone RX Wilmington (Wilmington, NC)
5/20: Girls Gone Rx San Antonio (San Antonio, TX)
5/20: Best Babes Northern Virginia (Vienna, VA)
5/20: Girls Gone Rx Wilmington (Wilmington, NC)
5/20: Girls Gone Rx Central Florida (Ocala, FL)
5/20: Girls Gone Rx Milwaukee (Milwaukee, WI)
5/20: Best Babes Arkansas (Little Rock, AR)
5/20: Limitless: All Female Competition (Batavia, OH)
5/20: Mayhem & Massacre (Winston-Salem, NC)

See all upcoming events

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