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Celebrating Scott Panchik’s Last Dance

Morning Chalk Up

August 14   |   POWERED BY

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Happy Saturday Morning Chalk Up readers! As many of us continue with our normal routines post-CrossFit Games, our Aussie friends aren’t as fortunate as they’re stuck in quarantine waiting to be released back home. Over the next few days, we’re catching up with some athletes about how it’s going stuck inside the hotel.

In today’s edition:

  • 10 quarantine questions with Kara Saunders.
  • Tommy tackles the legacy of Scott Panchik.
  • Retailers expand adaptive-friendly clothing options.
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“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.” - Steve Young

  10 Quarantine Questions with Kara Saunders 

10 Quarantine Questions with Kara Saunders

Like several other Aussie CrossFit Games athletes, Kara Saunders is currently under a mandatory two-week quarantine at a hotel in Australia. Citizens are required to stay in a hotel for a full two weeks upon re-entry, one of the contributing factors to why it cost some Aussie athletes up to $20,000 to compete at the CrossFit Games.

We caught up with Kara Saunders while she’s quarantined to ask a few questions.

MCU: How long have you been quarantined so far? And when are you able to return home?

KS: 9 Full days and on the 10th day now. I can go home on Wednesday the 18th of August from 4 am.

MCU: Describe the experience overall?

KS: There are many stages of the experience. I’m just starting to get a little irritable and frustrated now. The process feels overdone and could be done a lot better and if I let myself think about that too much I get pretty frustrated by it all. The hardest part has been being away from my daughter for so long. Prior to this, I had never even had one night away from her and I’ve jumped straight into 5 weeks away. I’ve been much more positive than I thought and have tried to keep busy but also appreciate the downtime.

Pretty much we are locked in a hotel for 14 days and cannot go outside or even in the hallway. Someone knocks at the door and drops off 3 meals per day that are average at best (The dinner is ok), and the rest of the day you just try to pass. We are tested before we fly home, on days 3,7,10, and 12, and then again 2 days after we leave…..negative tests do not permit you to leave.

MCU: What does a typical day look like?

KS: I am trying to not multitask for once and just do one thing at a time to make the day go faster. I have tried to keep a routine and do the same thing at the same time to some degree so the day flows. I do some work, random house and life logistics stuff, watch movies, snack too much, exercise, ROMWOD, Facetime my family and that’s about it.

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You've Seen Improvements Since you Started, Your Gear Should Have Too

You've Seen Improvements Since you Started, Your Gear Should Have Too

Tell us if this sounds familiar: You started CrossFit and you fell in love. You got the rope, the grips, the tape, the knee sleeves, the sandbag…you got all the gear.

Now, a few years have passed, and you still have that exact same gear.

Well, there may have been one or two innovations since you started.

Reyllen is always innovating and improving their entire range of equipment. They actively listen to every piece of customer feedback to tweak designs and make sure they’re progressing as fast as you are.

Try their grips, jump ropes, kettlebags, timers, sleeves… basically everything need, this weekend for 20% off with code “CHALKUP”.



  • Brooke Wells Surgery Update: Wells’ elbow surgery is complete and from what her doctor told her, “everything went perfect.” She says she’s in a lot of pain, which is to be expected, but with surgery, in the rearview mirror she can now focus on recovery and healing up.
  • The CrossFit Affiliate Playbook: CrossFit is getting ready to launch their playbook of best practices that implement the motto of “tools overrules” to help affiliates run successful gyms. The ultimate goal is to help gym owners save time, reduce costs and drive revenue. The official release of the CrossFit Affiliate Playbook will be September 2021.
  • Broken Records from the 2021 Games: CrossFit laid out some incredible stories in stat form from podium medalists in each division from this year’s CrossFit Games. From point margin of victory to a breakdown of event wins, and even some highlights from non-podium athletes, there are some impressive breakdowns and storylines just looking at these numbers.


  • Mayhem Mission: Water: A workout will be held on September 4 to raise awareness and help bring clean and reliable water sources to those currently without fresh water. The workout is designed to be done at your local gym or at home, regardless of your fitness level. Registration is $20 per team and proceeds will empower efforts of both Neverthirst and 25:35 Water.
  • The Fitness Film Festival created by NOBULL is looking for submissions for this year’s event. They’ve added two additions to the program including the Fitness Film Of The Year Award and The Fitness Photo Gallery. The event will take place on November 4-6 in Austin, TX.
    • The submission deadline for film and photos is September 15.
  A Decade of Scott Panchik. A Look Back at One of the Greats 


A Decade of Scott Panchik. A Look Back at One of the Greats

Continuing my tribute to two of the greats of the sport, this week we’ll be taking a walk through the illustrious decade that Scott Panchik shared with us at the CrossFit Games.

Out of respect for the journey we’re about to undertake, I’ll keep this introduction short and sweet since Panchik’s career largely speaks for itself.

2012: The 2012 season was a launchpad year for the sport. Following the Games first appearance on national television (ESPN), the first-ever CrossFit Games Open, and the first title runs of Rich Froning and Annie Thorisdottir, there was much anticipation around the first Open announcement being posted on the newly redesigned Games website. The anticipation turned to dismay when the first Open workout was posted, and the reality that seven minutes of burpees would be the opening test set in amongst the community.

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  Retailers Expand Adaptive-Friendly Clothing Options 

Retailers Expand Adaptive-Friendly Clothing Options

Now that adaptive athletes finally got their much deserved moment in the CrossFit Games spotlight, it’s a good time to re-raise the topic on adaptive clothing options. Only this time, we’re not talking about athletic wear, but everyday clothes for work and school.

  • Just last week, the Washington Post profiled a growing list of retailers like Tommy Hilfiger, Target, Kohl’s, J.C. Penny and Zappos that are adding new adaptive clothing lines.
  • Two in particular, Silverts and Unhidden specialize in adaptive clothing.

One big thing: According to the Centers for Disease Control and Prevention (CDC), 61 million or 26% of adults in the U.S. have a disability. So that’s one in four Americans, but adaptive options are noticeably more…threadbare.

Some examples of adaptive clothing:

  • Soft clothes without tags or scratchy seams for those with sensory issues.
  • Shirts with hidden access to medical ports, and pants that can be easily pulled on with one hand.
  • Clothing with magnetic closures instead of buttons.

Need to shop for some adaptive threads for yourself or a loved one? Lifezest assembled this list of 53 retailers selling adaptive lines.

One last thing: If you’re looking for fitness products designed to make fitness equipment in your gym more accessible to adaptive athletes, check out Equip Products, an online adaptive equipment retailer.



The Limited Edition CrossFit Mayhem Champions T-Shirt

Act fast to get your hands on this special commemorative t-shirt from CrossFit Mayhem celebrating their fifth affiliate cup championship. This is a limited run, so get yours now while you have the chance.




The Best Tasting Omega-3s (With Zero Fish Burps)

Newsflash: Not all omega-3 supplements are created equal. AquaOmega has raised the bar with higher quality, larger doses designed specifically for athletes in three delicious flavors. So you can get the fish oil your body craves, minus the fish taste.



Your Hamstring Strength

In our never-ending quest to become quadzilla, it can be easy to overlook training the back of our thighs as well. But additional hamstring training can have huge benefits for both your knee stability and lower body strength. Give these seven drills a try and start to even out those thighs.



30% Off The Reebok NanoFlex TR

The Nanoflex is an extension of the Nano line but built to be even more versatile (if that's possible). They have a lightweight mesh upper designed for a barely-there feel whether you're doing double unders, sprints, or long runs. Grab them today for 30% off with code "NANOFLEX30".



Some Spicy Chile Chicken Tostadas

This Mexican-inspired recipe harnesses the power of dried chiles simmered with onions, tomatoes, spices, and chicken broth to create some braised, juicy, fall-off-the-bone, shredded chicken. Use it to top tostadas or rice bowls, or as a filling for enchiladas and tacos.


  • Louis Bunch from CrossFit Rutherford in Murfreesboro, TN split jerks 275 pounds/124kg for a PR.
  • Josh Carr from CrossFit Devils Path in the United Kingdom clean and jerks 275 pounds/125kg for a PR.
  • Emily Huebsch from The Brave One Gym in Clive, IA cleans 205 pounds/92kg for a PR.
  • Alex Nickel from Crossfit Courageous in Knoxville, TN cleans 350 pounds/158kg for a PR.
  • Taisha from Crossfit Navarre in Navarre, FL hang cleans 135 pounds/61kg for a PR.
  • Kacey Wells from Mad Apple CrossFit in Fort Wayne, IN hang cleans 190 pounds/86kg for three.
  • Becca Merritt from Broad Ripple Fit Club in Indianapolis, IN is getting the hang of free-standing handstand push-ups.
12/2 - 12/4: WheelWod Games (Raleigh, NC)
12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)
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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