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Can You Make Quarterfinals?

Morning Chalk Up

February 22   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Meet Emma Heck, the 13-year-old National Champion with a Rogue rig in her living room.
  • Michele Letendre announces the Deka Competition team, set to launch after 2021 Games.
  • What will it take to make the 2021 CrossFit Games Quarterfinals?

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

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“I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying.” - Booker T. Washington

  Meet Emma Heck, a 13-year-old National Champion with a Gym in Her Living Room 

Meet Emma Heck, a 13-year-old National Champion with a Gym in Her Living Room

Like many 13-year-olds, Emma Heck comes home after school and logs some serious time in her family’s living room. The difference is, Heck’s not staring at a screen. She’s doing handstands and pull-ups and lifting, like, really heavy weights.

The details: For Heck, who started CrossFit when she was 7, training in her living room for hours on end after school is normal. “I have a lot of CrossFit and weightlifting friends online (who don’t think it’s weird), but I guess the people at my church and my school friends think I’m crazy,” said Heck, the 2020 USA Weightlifting champion in her age group.

  • Building a gym in the family’s living room in Jacksonville, FL was Heck’s father Raylan Heck’s idea, something he came up with two years ago. “I thought it would be a great way for everyone to come together and either throw down or hang out,” said Raylan, who has been involved in CrossFit for years and is currently training to bike 400 miles in 24 hours for charity. “It just made sense to have workout equipment in there. We often invite people over to lift and socialize,” he added.
  • Today, the Heck family’s living room is a fully equipped gym that backs onto their outdoor space featuring a swimming pool complete with a volleyball court, a lounge area, as well as a second outdoor gym.
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  • CrossFit Games tickets go on sale to the public today.
  • James Newbury, the Australian CrossFit Games veteran, is the newest member of the PRVN Fitness team.
    • Newbury: “I chose PRVN as my training platform because after knowing Shane and Tia for so many years and sharing so many laughs and good training sessions, I felt the urge to rekindle that feeling. Having Shane as a mentor and Tia as a training partner were some of the most memorable times in my CrossFit career.”
  • PRVN Fitness announced that coach Dwight Upshaw, from Boulder, CO, will be joining their training staff.
  • The CrossFit Games provided some more detail about the equipment-free division.
    • Adrian Bozman: “It is not a scale, these workouts are going to be hard. If you go at them the way you should, you’re going to feel it.”
  • Samantha Briggs, the 2013 Fittest Woman on Earth, will join the OUT Foundation “OUT in the Open” leaderboard this year. This will be her tenth appearance in the CrossFit Open.
    • Briggs: “It’s an honor to represent the LGBTQ+ community in this sport, and I can’t wait to see what’s in store for this year’s Open.”
  • Camille Leblanc-Bazinet has partnered with supplement maker, Nutrex Research. And to celebrate you can get 45% off your next order.
  • Lauren Fisher’s Grown Strong programming will begin offering an Olympic Lifting program starting this week. Grown Strong is devoted to helping women train and develop confidence, strength, perseverance and discipline.
  • Jump Rope Challenge: The first five athletes to complete this 50/50/50 Challenge will win a set of Buddy Lee ropes and free admission into a Buddy Lee Jump Rope Master Class.
  • CrossFit LLC is hiring an Executive Assistant to the CEO in Boulder, CO.
  Michele Letendre Launches Deka Competition Team to Build Camaraderie and Foster a Community of Competitive CrossFit Athletes 

Michele Letendre Launches Deka Competition Team to Build Camaraderie and Foster a Community of Competitive CrossFit Athletes

Michele Letendre, the founder of Deka Comp — a company that provides programming for CrossFit athletes — is expanding her services to build a Deka Competition Team.

  • Athletes on the Deka Competition Team will receive, not just programming, but also more individualized coaching, access to training sessions and training camps, online conferences, as well as gear and other resources. The overall idea is to create the feeling of belonging to a club, much like you’d experience being on a cycling or triathlon team, Letendre explained.

Remind me: Since retiring from elite CrossFit competition in 2017, five-time CrossFit Games competitor Michele Letendre quickly established herself as one of the top CrossFit coaches in the world.

  • Not only is Letendre three-time CrossFit Games podium finisher Patrick Vellner’s long-time coach, she also coached Laura Horvath to a second place Games finish in her rookie season in 2018. Two other notable Letendre pupils include four-time Australian Games athlete James Newbury, who is now trying his hand at bobsledding, and Canadian Adam Davidson, who qualified to his first Games in 2020 under Letendre’s tutelage.
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  What Will It Take to Make the Quarterfinals?: A Look at the 2018 Open for Statistical Answers 


What Will It Take to Make the Quarterfinals?: A Look at the 2018 Open for Statistical Answers

Section 2.01 of this season’s rule book states that “Based on Open rank, individual men and women in the top 10%* on each continent are eligible to participate in the quarterfinals.”

What exactly does top 10% mean?

CrossFit HQ has clarified that when it comes to determining the number of athletes for quarterfinals: “All registrations from divisions with equipment count for the 10%, but not the equipment free workouts.”

Continue Reading...
  What Will It Take to Make the Quarterfinals?: A Look at the 2018 Open for Statistical Answers 

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Maximum Speed Out of the Clean

If you want to clean as much weight for your current level of strength, you have to maximize your ability to get out of the squat as fast as possible. Speed from the bottom is how you break through the sticking point in the squat instead of getting rejected. In this video, coach Greg Everett talks you through some coaching cues for maximum acceleration.




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The Relationship Between Stress, Screen Time and Recovery

Recovery is critical to improved performance, muscle-building and fat loss. And managing stress is critical to recovery. This post on the Invictus blog asks you to think about how your phone and screen time may be contributing to your stress level. It's very likely that having some clear boundaries with screen time could improve your stress management and recovery.



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Egg Roll in a Bowl

Here's an easy one-pan weeknight dinner that is sure to satisfy that umami craving. Imagine emptying out a bunch of egg rolls and just digging into the stuffing without the fried wrapper. This recipe uses pork, but you can easily substitute shrimp or chicken.


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.

10/1: Lansing’s Strongest 2022 (Lansing, MI)
10/1 - 10/2: Fittest in the Fall (Indianapolis, IN)
10/1: Guava Games (Tampa, FL)
10/1: Masters Mayhem (Kilgore, TX)
10/1: WODtoberfest 2022 (Saint Clairsville, OH)
10/1: Battle of the Vikings (Frederick, MD)
10/1: North Dallas Rumble (Dallas, TX)
10/1: Warrior Games 2022 (Suffield, CT)
10/1 - 10/2: Southie Showdown (Boston, MA)
10/1: West Town Throwdown (Chicago, IL)
10/1: Legends of the Falls 2022 (Gadsden, AL)
10/2 - 10/16: CHLKDUP Box League – Chattanooga (Chattanooga, TN)
10/2: The IronWorkz Gauntlet (Medina, OH)
10/2: IronWorkz Gauntlet (Medina, OH)
10/2: Battle in the Berg (Newberg, OR)
10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Rua Rumble II (Frankfort, IL)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: The X Games (Brooklawn, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Wodtoberfest (Owosso, MI)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Ragin Games (Lafayette, LA)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)

See all upcoming events

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