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Dad Strength

Morning Chalk Up

June 19   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Day one recaps from the West Coast Classic, the Atlas Games and the Asia Invitational.
  • Three reasons why dads need to prioritize fitness on Father’s Day and every day.
  • Tommy Marquez takes on the 2019 Ruck Run.
  • An “Honor WOD” for the 215 Indigenous children found dead at Kamloops residential school.
  • And, this week in CrossFit.
  • The Morning Chalk Up is hiring a Social Media Manager and Homepage Editor, and Customer Service Representative.
  • Morning Chalk Up partners with WIT for exclusive Rx and Rx+ member discounts and giveaways. Go Rx or Rx+ now to gain access.

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

QUOTE OF THE DAY + Send us a Quote

“I believe that what we become depends on what our fathers teach us at odd moments, when they aren't trying to teach us. We are formed by the little scraps of wisdom.” - Umberto Eco


The West Coast Classic:

  • Leaderboard after Day One:
    1. Dallin Pepper (192) / Kari Pearce (192) / Backcountry Black (195)
    2. Cole Sager (184) / Danielle Brandon (180) / Invictus (180)
    3. Sean Sweeney (172) / Dani Speegle (176) / Blues City Athletics (165)
    4. Noah Ohlsen (172) / Bethany Shadburne (176) / Team Man Made (150)
    5. Will Moorad (144) / Regan Huckaby (164) / Invictus Unconquerable (135)
    6. Tola Morakinyo (140) / Kelly Stone (144) / Ohio Brutes (130)
    7. Alec Smith (136) / Kloie Wilson (137) / Fitness Like A Pro (125)
    8. Kyle Bernier (124) / Lauren Fisher (128) / Black Flag Compete (125)
    9. Brian Huynh (122) / Alexis Raptis (124) / CrossFit HYPE (125)
    10. Matt Dlugos (117) /Breona Wallin (111) / CrossFit Grandview (115)

The CrossFit Atlas Games:

  • Leaderboard after Day One:
    1. Patrick Vellner (176) | Carolyne Prevost (200) | Pro1 Montreal (200)
    2. Dane Smith (176) | Anikha Greer (156) | CrossFit Resurrection (190)
    3. Phil Toon (172) | Alexis Johnson (156) | 1855 (180)
    4.  Samuel Cournoyer (160) | Emily Rolfe (148) | Rhapsody (160)
    5.  Adam Davidson (160) | Mekenzie Riley (144) | C2X CrossFit (155)
    6.  Jeffrey Adler (152) | Baylee Rayl (144) | Team Koda (145)
    7.  Alex Vigneault (141) | Sydney Michalyshan (140) | Koda CrossFit Iron View (130)
    8.  Alexandre Caron (136) | Freya Moosbrugger (140) | Fit to Prove STADD (115)
    9.  Tyler Cristophel (133) | McKenzie Flinchum (140) | CrossFit 808 (105)
    10.  Griffin Roelle (126) | Kaitlyn Anapolsky (130) | Novative Lab (100)

The CrossFit Asia Invitational:

  • Leaderboard after Day One:
    1. Alexsandar Ilin (200) | Svetlana Veselova (192) | Kolesnikov Team (195)
    2. Stas Solodov (192) | Svetlana Kubyshkina (188) | Team Dubai (190)
    3. Roman Khrennikov (180) | Aizhan Zharasova (188) | CrossFit Muharraq (175)
    4. Hamzeh Tarefi (180) | Seungyeon Choi (168) | MVMT Dubai (165)
    5. Denis Samsonov (156) | Seher Kaya (152) | TERFIT (150)
    6. Morteza Sedaghat (144) | Alexsandra Buzunova (152) | WOD Friends (140)
    7. Timofey Proloubnikov (140) | Maria Astashova (152) | Redyar (130)
    8. Anton Yakovlev (133) | Yuko Sakuyama (152) | Team Conan (180)
    9. Ant Haynes (132) | Kamila Takeyeva (136) | CrossFit Sprut (180)
    10. Vladimir Sechin (124) | Dawon Jung (132) | Drama Guns of Ryukyu (180)

The elite men and women will take on three events at the West Coast Classic today:

  • 2019 Ruck Run 2.0
    • For Time:
      6k Ruck Run
      4x1500m with ascending weight
  • Triple-G Chipper 2017
    • For Time:
      100 Pull-ups
      80 GHD Sit-ups
      60 Pistols
      40 Cal Row
      20 SA DB Push Press (100/70 pounds)
      Time Cap: 15 Minutes
  • Regionals Finale 2017
    • For Time:
      30/25 Calorie Bike
      20 Burpee Box Jump Overs (30/24 inches)
      10 Dball Cleans (150/100 pounds)
      Time Cap: 6 Minutes

Here are the remaining events that athletes in the Atlas Games and Asia Invitational will take on this weekend:

  • Event 3
    • For time:
      30 Muscle-Ups
      30m Dumbbell Front-Rack Lunge (50/35 pounds)
      300 Double-Unders
      20 Muscle-Ups
      20m Dumbbell Front-Rack Lunge
      200 Double-Unders
      10 Muscle-Ups
      10m Dumbbell Front-Rack Lunge
      100 Double-Unders
      Time Cap: 25 min.
  • Event 4
    • Complete as many repetitions as possible in 10 minutes of:
      10 Snatches, (85/135 pounds)
      Rest 1 min.
      10 snatches, (125/185 pounds)
      Rest 1 min.
      10 snatches, (145/225 pounds)
      Rest 1 min.
      Max-rep snatches in time remaining, (165/145 pounds)
      Time cap: 10 min.
  • Event 5
    • For time:
      2,000m Row
      60m Handstand Walk
      5 Legless Rope Climbs
      1,000m Row
      40m Handstand Walk
      4 Legless Rope Climbs
      500m Row
      20m Handstand Walk
      3 Legless Rope Climbs
      Time Cap: 30 min.
  • Event 6, “Grettel”
    • 10 Rounds for Time of:
      3 Clean and Jerks (135/95 pounds)
      3 Bar-Facing Burpees
      Time cap: 7 min.
  • Athletes will submit scores in separate blocks throughout the weekend, similar to the Quarterfinals and Age Group Online Qualifier, here are the remaining two submission deadlines.
    • Scores for Events 3 and 4 are due Saturday, June 19 at 12:00 PM PT.
    • Scores for Events 5 and 6 are due Sunday, June 20 at 12:00 PM PT.
  • Here are the descriptions for all the remaining individual online Semifinal workouts: Event 3 | Event 4 | Event 5 | Event 6 “Grettel.”
  • Here are the scorecards and full descriptions for all the remaining individual online Semifinal workouts: Event 3 | Event 4 | Event 5 | Event 6 “Grettel.”
Get Ready for those Hot Summer WODs

Get Ready for those Hot Summer WODs

There’s nothing quite like relaxing in the sun after a brutal WOD. Except maybe doing it with an ice-cold can of FITAID. Now, if only there were a sweet, refreshing, summery flavor to really hit the spot when the sun is bearing down on you…

Introducing New FITAID Strawberry Lemonade, the first flavor variation that uses the original FITAID formula. So you can be sure that it contains all the good stuff your body needs to recover faster without sucralose or chemicals.

Available now for early access. Be the first to try it out.

  West Coast Classic Day One Recap  

West Coast Classic Day One Recap

In typical West Coast fashion, there was plenty to get excited about on day one at the West Coast Classic. We may not be in Del Mar this year, but the Orleans Arena in Las Vegas has that very distinct feel of a West Coast Regional; and it’s a good feeling indeed. Men, women, and teams all took on two throwback workouts today to get this “History Relived” weekend started at the final live Semifinal event of the 2021 Season.

Women: All eyes were on the hometown trio of Kari Pearce, Danielle Brandon, and Bethany Shadburne coming into the day and they did not disappoint.

  • Pearce sits in first after taking third and first on the two events from day one.
  • Brandon is second taking fifth and second.
  • Shadburne is tied with Dani Speegle for third behind a pair of fourth place finishes.

Rounding out the top five is three-time individual Games athlete Regan Huckaby, making it a solid group of Games vets holding down all the Games qualifying spots in the women’s division.

Continue Reading...
  The Atlas Games Day One Recap  

The Atlas Games Day One Recap

First glance of the day one of the Atlas Games leaderboard offers some familiar names but it’s the new names that dominate over the favorites as the virtual competition threw out there first two workouts at the field on Friday. The top-five finishers in each of the three divisions will receive invitations to compete at the 2021 NOBULL CrossFit Games.

The women’s division:

Canadian women hold three of the top-four leaderboard positions with Games veteran Carolyn Prevost dominating with a perfect performance, winning both events.

  • Prevost won Workout 1, “Friendly Fran”, by :20 seconds with a time of 4:07. That time is the third fastest time recorded in the CrossFit online Semifinals.
  • She followed that with a winning time of 12:07 in Workout 2 to complete her perfect Friday.
Continue Reading...
  The CrossFit Asia Invitational: Day One Recap  

The CrossFit Asia Invitational: Day One Recap

The final week of the CrossFit Semifinals kicked off on Friday, June 18, with three events — two virtual and one in-person. The CrossFit Asia Invitational featured several talented athletes fighting for only two spots per division at the 2021 NOBULL CrossFit Games. The Russian athletes entered the weekend as the favorites in all three divisions, and the first day came to a close with three sitting atop the men’s and women’s divisions.

The women’s division:

One of the oldest athletes in the women’s division, Russia’s Svetlana Veselova turned in a very strong performance during the first day of the CrossFit Asia Invitational. She took third place in Friendly Fran with a time of 5:23 and then won Event 2 with a time of 12:26. Veselova holds the top spot heading into the second day of action.

Another athlete from the Russian Federation, Svetlana Kubyshkina started the CrossFit Asia Invitational with a win in Friendly Fran. She then locked up 188 points for the day with a fourth-place finish in Event 2, tying another athlete from the Russian Federation, Aizhan Zharasova. The 27-year-old also ended the day with 188 points after finishing Friendly Fran second and Event 2 in third.

Continue Reading...
  Three Reasons Dads Need to Prioritize Health and Fitness on Father’s Day and Every Day  

Three Reasons Dads Need to Prioritize Health and Fitness on Father’s Day and Every Day

Each Father’s Day, my wife and daughters put me first. They cook my favorite meals. They plan afternoon excursions. They shower me with gifts.

Millions of dads are familiar with this scenario. What so many of us forget to do is follow our family’s lead. We don’t put ourselves first, and fail to give ourselves one of the most precious gifts we can offer: a healthy lifestyle.

Being a father means thinking about the legacy we want to leave for our children — a legacy of wealth, knowledge, skills, values, principles, and more. But all too often we miss critical opportunities to build for them legacies of health and fitness. Carving out time for a run might not seem as vital to our family’s future as choosing the right investments or helping the kids with their homework, but that’s shortsighted. It’s time we started treating our health like any other asset.

Here are three reminders why prioritizing your health and fitness is not only a great way to celebrate Father’s Day, but also to change the trajectory of your entire family.

Fathers Pack on the Pounds

According to a large-scale study that tracked over 10,000 men over a twenty-year period, men who became fathers gained significantly more weight and had higher BMIs than men who didn’t during the same period.

Continue Reading...
  Tommy Tackles The 2019 Ruck Run  


Tommy Tackles The 2019 Ruck Run

The final weekend of Semifinals is upon us, and I am currently onsite in Las Vegas for the Penn and Teller show West Coast Classic alongside a good portion of the Morning Chalk Up team.

One really cool element of the programming this weekend is that all of the tests are repeats, or beefed up variations of past events from the Games, Regionals, and the now defunct CrossFit Invitational.

A handful of us on the Morning Chalk Up team had the opportunity to test one of the events early Friday morning. The event team moved the time of the 2019 Ruck Run event slated for Saturday afternoon to 6:00 AM for the teams and 7:00 AM for the individuals to avoid having the athletes running in the 115 degree heat.

Continue Reading...
  Indigenous CrossFit Athletes Ask Gyms to Program “Honor Workout” on June 21 to Pay Respect to 215 Dead Children Found in Kamloops  

Indigenous CrossFit Athletes Ask Gyms to Program “Honor Workout” on June 21 to Pay Respect to 215 Dead Children Found in Kamloops

On June 21, National Indigenous People’s Day in Canada, Roger Boyer and Kris and Kristin Sylliboy are spearheading a workout to honor the 215 indigenous children from the Kamloops Indian Residential School in British Columbia.

Remind me: Earlier this month, investigators discovered a mass grave on the site of the former Kamloops Indian Residential school, which operated from the late 19th century to the late 1970s. Inside were the bodies of 215 indigenous children. The story has since made international headlines.

The details: Boyer, a long-time CrossFit athlete and citizen of the Anishinabek Nation, and the Sylliboys, CrossFit athletes and citizens of the Mi’kmaq Nation who grew up on an indigenous reserve in Nova Scotia, are asking CrossFit gyms around the world, and especially in Canada, to rally behind the cause.

  • Specifically, they’re asking for gyms, either on June 21 or “sometime that week” to program the honor workout that Kris and Kristin created, wear orange shirts, and post about it on social media using the hashtag #215kamloopschildren. “We’re hoping to create a movement on social media to raise awareness,” Boyer said.
Continue Reading...
  This Week in CrossFit  

This Week in CrossFit

It’s the final week of Semifinals and we’re blessed with an in-person event in Las Vegas! Between last weekend’s Semifinals recap, last-minute leaderboard changes and the next round of competition underway, this week has been full send since the get-go. You better buckle up, it’s going to be a bumpy ride.

Games Bound Athletes:

Brazil CrossFit Championship:

  1. Larissa Cunha (560) | Agustin Richelme (560) | Fourmixx Brazil (590)
  2. Sasha Nievas (528) | Guilherme Malheiros (548) | Q21 (555)

CrossFit Lowlands Throwdown:

  1. Emma McQuaid (549) | Bjorgvin Karl Gudmundsson (484) | CrossFit Nordic (525)
  2. Laura Horvath (544) | Adrian Mundwilver (476) | Team CrossFit Holistic (510)
  3. Annie Thorisdottir (528) | Uldis Upenieks (456) | Motion (495)
  4. Gabriela Migala (528) | Sam Stewart (456) | Team Butchers Lab T-Bone (480)
  5. Thuri Helgadottir (460) | Henrik Haaplainen (449) | Bergen Limitless (460)
Continue Reading...


A Curved Spine in KB Deadlifts

Rounding the upper back in a kettlebell deadlift is a common error when trying to get low. But this can be easily fixed with a small technique change. Check out this side-by-side comparison to see how a simple change in focus helps you keep everything aligned.




Recover Like the Fittest on Earth

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Overhead Mobility and Shoulder Flexion

Try this simple assessment you can do at home to see if you can get your shoulders into a solid position for snatches and jerks. The test is even performed on your back, so you have an excuse to lie down.



What's a Whipr?

Whipr is the world's first portable ERG machine you can paddle, ski, row, kayak, canoe, swim, surf, and more with. Small enough to fit in your luggage and sturdy enough for Rich Froning to use (and invest in). Still selling at founder pricing, use code "MCU5" for an additional 5% off.



What Fuels Semifinalist Alison Scudds

Spend a day behind the scenes with Semifinalist Alison Scudds ahead of competing at the West Coast Classic this weekend. Check out what a full day of training and nutrition looks like for an athlete preparing for competition.


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.

5/20 - 5/21: Tough As Nails (Lubbock, TX)
5/21: Luminate The Day (Grand Rapids, MI)
5/21: Hollister Showdown (Hollister, CA)
5/21: Barbells & Beers (Berkeley Heights, NJ)
5/21 - 5/22: The Halo Games (Seattle, WA)
5/21: North East Hungergames (East Windsor, CT)
5/21: Mayhem in the Mountains (Colorado Springs, CO)
5/21: SlaughterFest 2022 (Salem, OR)
5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
5/21: Code 3 Clash (Eagle, ID)
5/21: Spring Splash 2022 (Fuquay Varina, NC)
5/21: Luminate the Day (Grand Rapids, MI)
5/21: Big Impact Games – CrossFit Fox Valley – Regional Qualifier (Kaukauna, WI)
5/21: Girls Gone Rx South Dakota (Rapid City, SD)
5/21: Girls Gone Rx Arkansas (Little Rock, AR)
5/21: Girls Gone Rx Eau Claire (Eau Clare, WI)
5/21: Girls Gone Rx SoCal (Van Nuys, CA)
5/21: Girls Gone Rx Louisiana (West Elmwood, LA)
5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Kanna Fest (Ambler, PA)
6/11: Hi Temp Games (Albany, GA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Wodmania (Urbana, OH)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)

See all upcoming events

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