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Check out our Age Group and Team Quarterfinal predictions

Morning Chalk Up

March 29   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Team and Age Group Quarterfinal predictions
  • Rob Bichan is living with a brain tumor and fitter than ever
  • A 2023 CrossFit Games season news round-up
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“Believe you can and you're halfway there.” - Theodore Roosevelt

  Our Predictions for Age Group and Team Quarterfinals Tests  

Our Predictions for Age Group and Team Quarterfinals Tests

The 2023 NOBULL CrossFit Games season is well underway with the Age Group and Team divisions taking on their respective Quarterfinal tests this weekend. A deeper dive into the Team competition can be found here and a rundown of the Age Group division is here.

The floor plans for the Age Group, along with the Team division were released to athletes on Monday. Morning Chalk Up’s CrossFit analyst and CrossFit L3 coach Joey Adduci and CrossFit L1 coach and writer Teaganne Finn share their predictions for the workouts.

Age Group Predictions 

Event 1

Summary: The way the dumbbells are set up it seems likely there will be some type of DB walking movement involved. The pull-up bar also indicates some sort of pulling movement, and much like the individual Quarterfinals it very well could be a combination of movements increasing in difficulty.

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The 2023 NOBULL CrossFit Games Season Worldwide rankings have been updated. 📈 📉

  • On the women’s side, Laura Horvath is ranked first overall, Mal O’Brien is second and Danielle Brandon is third.
  • On the men’s side, Justin Medeiros holds the top spot, Patrick Vellner is in second and Bjorgvin Karl Gudmundsson is in third.

ICYMI: Yesterday, CrossFit announced that the Individual Quarterfinals leaderboard was locked and revealed the number of Games spots available by region (according to the strength of field calculations).

  • North America West: 9 Men, 10 Women
  • North American East: 12 Men, 11 Women
  • Europe: 11 Men, 11 Women
  • Oceania: 3 Men, 3 Women
  • Asia: 2 Men, 2 Women
  • South America: 2 Men, 2 Women
  • Africa: 1 Man, 1 Woman

Get’em while they’re hot: 2023 NOBULL CrossFit Games Semifinal tickets are available now. 🎟️ 🎟️ 🎟️

Volunteer!: The volunteer application page for the 2023 NOBULL CrossFit Games Semifinal events is now live.

  Rob Bichan: Living with a Brain Tumor, but Fitter and Happier than Ever  


Rob Bichan: Living with a Brain Tumor, but Fitter and Happier than Ever

He was 17 years old when he received the news: An inoperable brain tumor.

And with those words, Rob Bichan’s life changed forever.

That was three years ago when the Scotsman Bichan was told he had nine to 12 months to live, two years tops if the treatment went well.

“It was so surreal. I almost didn’t believe it. It was an absolute shock, especially because I was so healthy and fit,” said Bichan, who started CrossFit when he was 12 years old.

But here he is today, a 19-year-old who can lift more than he did prior to being diagnosed with cancer, and is ready to show the world that you can continue to live, and live happily, with cancer.

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  2023 NOBULL CrossFit Games Season Updates  

2023 NOBULL CrossFit Games Season Updates

With the Individual Quarterfinals in the rearview mirror, CrossFit has dropped a lot of news related to the 2023 season in the past few days. Here’s a quick round-up, in case you’ve missed anything:

1) The Individual Quarterfinals leaderboard is locked. Here are the top-five in each region:

  • North America East
    1. Dallin Pepper (42) | Mallory O’Brien (16)
    2. Jeffrey Adler (45) | Brooke Wells (45)
    3. Samuel Cournoyer (55) | Emma Cary (47)
    4. Noah Ohlsen (69) | Anikha Greer (57)
    5. Spencer Panchik (104) | Emma Lawson (58)
  • North America West
    1. Justin Medeiros (9) | Arielle Loewen (28)
    2. Patrick Vellner (15) | Alex Gazan (41)
    3. Cole Greashaber (51) | Rebecca Fuselier (72)
    4. Nick Mathew (62) | Kelly Baker (80)
    5. Mitchel Stevenson (64) | Emily Rolfe (88)
  • Europe
    1. Fabian Beneito (76) | Laura Horvath (30)
    2. Bjorgvin Karl Gudmundsson (89) | Gabriela Migala (46)
    3. Victor Hoffer (91) | Emma Tall (58)
    4. Lazar Djukic (100) | Manon Angonese (62)
    5. Harry Lightfoot (142) | Thuridur Helgadottir (69)
  • Oceania
    1. Ricky Garard (28) | Katelin Van Zyl (26)
    2. Jay Crouch (36) | Jamie Simmonds (32)
    3. William Kearney (112) | Briony Challis (53)
    4.  Jake Douglas  (120) | Ellie Turner  (56)
    5. John Champion (129) | Georgia Pryor (68)
  • Asia
    1. Morteza Sedaghat (58) | Dawon Jung (13)
    2. Andrei Fedotov (74) | Seher Kaya (20)
    3. Eren Kim (74) | Kamlia Takeyeva (22)
    4. Ruslan Miftakhov (85) | Shahad Budebs (46)
    5. Arthur Semenov (88) | Minjeong Kim (59)
  • South America
    1. Guilherme Malheiros (37) | Victoria Campos (29)
    2. Benjamin Gutierrez (70) | Sasha Nievas (31)
    3. Augustin Richelme (115) | Carolina Martinez (45)
    4. Gustavo Errico (116) | Amanda Fusuma (53)
    5. Vitor Caetano (123) | Luiza Marques (55)
  • Africa
    1. Kealan Henry (37) | Christina Livaditakis (30)
    2. Darren Zurnamer (39) | Mariska Smit (42)
    3. Michael Van Tonder (51) | Gemma Rader (43)
    4. Callum Deeble (51) | Tanha Bouffe (55)
    5. Daniel Griesel (65) | Georgia Ayres (60)

2) The worldwide rankings have been reset, taking into account the 2023 Quarterfinals. Here are the top-ten men and women:

  1. Justin Medeiros | Laura Horvath
  2. Patrick Vellner | Mallory O’Brien
  3. Bjorgvin Karl Gudmundsson | Danielle Brandon
  4. Saxon Panchik | Gabriela Migala
  5. Lazar Djukic | Emma McQuaid
  6. Jeffrey Adler | Brooke Wells
  7. Roman Khrennikov | Amanda Barnhart
  8. Brent Fikowski | Arielle Loewen
  9. Jayson Hopper | Jacqueline Dahlstrom
  10. Guilherme Malheiros | Emma Lawson

3) The total number of 2023 CrossFit Games spots have been allocated per Semifinal based on the strength of field calculation. Here is the distribution (and a quick description of how this process worked):

  • North America East – 12 Men, 11 Women
  • North America West – 9 Men, 10 Women
  • Europe – 11 Men, 11 Women
  • Oceania – 3 Men, 3 Women
  • Asia – 2 Men, 2 Women
  • South America – 2 Men, 2 Women
  • Africa – 1 Man, 1 Woman

4) Semifinals tickets for spectators are now available. Here are the competition weekends:

  • Weekend 1 – May 18-21, 2023
    • North America East – Orlando, FL
    • Africa – Johannesburg, South Africa
  • Weekend 2 – May 25-28, 2023
    • North America West – Pasadena, CA
    • Oceania – Tennyson, Queensland, Australia
    • South America – Rio de Janeiro, Brazil
  • Weekend 3 – June 1-4, 2023
    • Europe – Berlin, Germany
    • Asia – Busan, South Korea

5) Semifinals volunteer registration is now live. Learn more and apply.



Three Things CrossFitters Should Know

Have you ever wondered all the things a physical therapist wants you to know to be able to stay injury free and get the most out of your workouts? Then watch this video.




Taking the Guesswork Out of Your Training.

Achieve your fitness goals with these top programs available in the SugarWOD Marketplace. These programs are designed by experienced coaches to help you reach your goals and many offer FREE trials to get started. With various options like HIIT, strength training, and competitive-focused programs, there's something for everyone.



Building Your Ring Dip Strength

Stuck doing banded ring dips for every workout with dips? Keep improving and getting close to doing an RX ring dip with these drills and modifications!



New Gym Swag During Reebok’s Flash Sale

Upgrade your spring workout wardrobe during the Reebok flash sale! You can get up to 60% off your new favorite gear. Don’t wait- this sale will be gone in a flash.



This Upper Body Mobility Primer

Getting ready to hit an upper body strength piece? Use these stretches to get warm and ready to go.


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

  • 🎂 Happy birthday, Garret Fisher and Kristin Holte.
  • Congratulations to Raheem from Core City CrossFit Kids in Detroit, MI on his first bar muscle-up.
  • 🌴 Congratulations to Stoic’s Gals and Wall Balls Deep on their first place finishes in the women’s and men’s scaled team divisions this past weekend at the Pensacola Spring Beach Brawl.
  • Congratulations to the nine MisFit Athletics individual athletes that qualified to semifinals across five regions: Alexis Johnson, Luka Djukic, Paige Semenza, Caroline Spencer, Kelly Kelly, Julia Kato, George Rhigas, Makenna Enslin, and Natalie Jennings.
  • 😳 12-year-old weightlifter Emily Ibanez from Quebec, Montreal prepares for competition in Albania with snatch pause work at 161 pounds/73kg.
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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