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Does CrossFit Need a Villain?

Morning Chalk Up

September 20   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Could CrossFit benefit from an anti-hero or villainous character?
  • Breaking down Jeffrey Adler and Lazar Djukic’s 2022 NOBULL CrossFit Games
  • Should you focus on strength or endurance this off-season?
  • Devyn Kim juggled college and the CrossFit Games like a boss
QUOTE OF THE DAY + Send us a Quote

“You can find peace amidst the storms that threaten you.” - Joseph B. Wirthlin

  OPINION: Does CrossFit Need a Villain?  

OPINION: Does CrossFit Need a Villain?

It’s tough not to want to compare the trajectory of CrossFit with that of the Ultimate Fighting Championship. Although the UFC first started in 1993, it didn’t really get going until it was bought by two casino executives along with now president Dana White in 2001. The three pulled the company from the ashes, financially and culturally, building what is now a multi-billion dollar empire.

CrossFit first kicked off in 2000 in Greg Glassman’s personal training business, and while it might seem like apples and oranges to most, CrossFit and mixed martial arts are part of a new breed of sport that came around the time that both the internet and cable television rose to prominence.

Out of the technological dark ages, we now have everything at our fingertips, but for those who are old enough to remember, when cable TV went digital in the early 2000s, it kicked off a revolution and new era of content.

The UFC has obviously established itself as a legitimate sporting company, operating just outside of the mainstream, where it will most likely sit given its violent content is tough to get the average sports fan to buy into, and it’s not already woven into American culture like football is.

CrossFit has similarities here, fitness as a sport is nothing new, but there is only ever going to be a certain amount of people willing to sit down, watch it and most importantly, open their wallets for it.

Continue Reading...
Be Bold in Black and Gold // Last Chance!

Be Bold in Black and Gold // Last Chance!

Have you been eyeing up the new CXT-1 Trainer by TYR?

Well don’t wait any longer, because they are almost gone! The CXT-1 features:

  • Flexibility for speed and agility.
  • Smooth and durable heel tab for effortless glide in handstand push ups.
  • Stability in the heel for control and ground contact for squats.

Be bold in black and gold and pre-order yours now!


In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to analyst Brian Friend about the fact that Tia-Clair Toomey will not compete at the 2022 Rogue Invitational and how the event is wide open now on the women’s side.

How cool is this?: CrossFit Games athlete Steph Chung working out with none other than basketball superstar LeBron James? Very, very cool. 🏀

Yay or nay?Brent Fikowski channels his inner tattooed rockstar for a new look, so what’s the verdict?

Eat your veggies: New research led by the University of Kent and University of Reading has found that fruit and vegetable consumption and exercise can increase levels of happiness.

  Jeffrey Adler and Lazar Djukic: 2022 CrossFit Games Athlete Studies (And a History Lesson)  


Jeffrey Adler and Lazar Djukic: 2022 CrossFit Games Athlete Studies (And a History Lesson)

This is part four of a series in which we focus on two athletes and dissect their performances from the 2022 CrossFit Games.

In case you missed it, the first part of this five-part series compared Haley Adams and Gabi Migala’s performances this year and last, the second part examined Roman Khrennikov and Ricky Garard’s 2022 outing, while the third compared Mal O’Brien and Laura Horvath’s accomplishments this year.

When Rich Froning Jr retired from individual competition following the 2014 CrossFit Games, it began a changing of the guard so to speak in the men’s individual division. Perennial top ten athletes and podium contenders like Froning, Jason Khalipa, Tommy Hackenbruck, Dan Bailey, Spencer Hendel, Graham Holmberg, and Neal Maddox one by one stopped competing. Josh Bridges tried to extend his career, but despite qualifying a couple more times, was never able to threaten for a top ten position again.

There was a new crop of American men who were eager and ready to take the places of these great competitors from a previous era: names like Mat Fraser, Noah Ohlsen, Cole Sager, Travis Mayer, and Will Moorad entered the scene (and many are still a big part of it). Ben Smith and Scott Panchik were the best at straddling these two generations of top level Games athletes.

Continue Reading...
  Jeffrey Adler and Lazar Djukic: 2022 CrossFit Games Athlete Studies (And a History Lesson)  

Strength or Endurance? Which is More Important in the Off Season?

Whether you’re a CrossFit Games athlete or someone with specific Open or Quarterfinal goals — training during the off season is the time to dial in on some of those weaknesses. But prioritizing movements or even modalities can be tricky, especially when we’re trying to have a healthy season. Morning Chalk Up’s Lauren Kalil sits down with Chris Hinshaw, the founder of Aerobic Capacity and Strongman Rob Kearney, programmer of the STRONG track for HWPO, to break down how athletes can be working on both endurance and strength in the off season.

Watch Now...
  Devyn Kim Squeezed in a Final College Project During the 2022 NOBULL CrossFit Games  

Devyn Kim Squeezed in a Final College Project During the 2022 NOBULL CrossFit Games

When Devyn Kim’s CrossFit Invictus teammates were getting massages and hitting the ice baths to recover between events at the 2022 NOBULL CrossFit Games, she was hitting the books and finishing a final sociology project.

“My class ended the Tuesday following the Games, so I had a couple homework assignments I needed to do and then a final project,” said the 20-year-old kinesiology college student.

“I tried to get ahead before, but it didn’t work,” she added, laughing.

So from Wednesday to Sunday during the week of the Games, Kim spent her nights focused on her schooling in lieu of devoting her time to rest and recovery for the next day’s grueling events.

Clearly Kim’s commitment to her college degree amidst the biggest competition in her sport didn’t affect her or her team’s performance. They went on to finish third in the world.

Continue Reading...


Overcomplicating Double-Unders

Jumping rope is simple. But once we add that second rotation- all hell breaks loose. Try this tip to stop overcomplicating your double unders and get rid of those dub lashes.




Focusing on Your Breathing with AIRWAAV

Have you ever caught yourself worrying about your breathing during a tough workout? Some WODs leave us gasping for air (Fran anyone?). But what if we told you, there's a tool to help open up your airway by up to 25% to help you breathe during workouts? Yeah, Rich Froning thinks it's pretty cool too.



Pain During Squatting

If you feel pain during or after squats, you’ll want to try these exercises and start incorporating them into your regular routine. Getting to the route of the problem can help you avoid any future pain as well.



A Free WHOOP and Extra Month's Membership

WHOOP measures your body's data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep. Morning Chalk Up readers can get a free strap and an extra month's membership when you sign up at the link below.



Unlock Your Back

Do you have lower back pain? Do you feel stiff and take a long time to warm up your back for your workouts? Sounds like you should try unlocking your back with these exercises.


Share Your Crossfit Story


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

  • 🎂 Happy birthday, Chyna Cho and Jonathan Haynes.
  • 💍 Congratulations to Opex Fitness CMO Kandace Hudspeth and Charlie Dickson on their engagement.
  • 🍼 Congratulations to gym owners Danielle and Josh Paull on their pregnancy announcement.
  • Tiffany Beaupré from Aspire Athletic Performance in Westford, MA stands up an overhead squat from blocks at 220 pounds/100kg— twice.
  • James Townsend lands a 435 pound/197kg power clean for a 10 pound (4.5kg) PR.

Forging Youth Resilience (FYR) Denver is hosting their annual charity WOD this Saturday, September 24 at Mach983 CrossFit in Aurora, CO.

  • WOD will start at 10AM
  • Includes food, yard games, and bounce houses
  • Bring the whole family for a day of fundraising to provide CrossFit classes for underserved youth— anyone is welcome to register.
9/29 - 10/1: MACC FEST (Mid-Atlantic CrossFit Challenge Festival) (West Friendship, MD)
9/29 - 9/30: Iron Anchor Throwdown (Batavia, OH)
9/29 - 10/1: 2023 Masters Fitness Championship (Fort Wayne, IN)
9/30 - 10/1: Sango Games 2023 (Clarksville, TN)
9/30: 15th Anniversary and Birthday Brawl (York, PA)
9/30: Barbell Brawl VIII (Kennett Square, PA)
9/30: No Weak Links: Cuff Links (Marcy, NY)
9/30 - 10/1: Southie Showdown (Boston, MA)
10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Babes with Barbells (Huntington, WV)
10/7: KJ Classic (Longmont, CO)
10/7: Pitness At The Mill (Canton, GA)
10/7: 2023 KJ Classic (Longmont, CO)
10/7: FitoberFest (Prairie Village, KS)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Crash Crucible (Spartanburg, SC)
10/14: T-Town Throwdown (Toledo, OH)
10/14: Triple Threat Terror 2023 (Forney, TX)
10/14: Oscar Mike Challenge (Lakeville, MN)
10/14: Babes and Barbells (Asbury Park, NJ)
10/14: Scream & Clean III (Danbury, CT)
10/14: Girls Gone Rx Canada: Belleville (Bellevile, Canada)
10/14: Best Babes West Fargo (West Fargo, ND)
10/14: Best Babes Columbus GA (Columbus, GA)
10/14: Best Babes Illinois (Byron, IL)
10/14: 8th Annual Kilo CrushFest Competition (Hampton, VA)
10/14 - 10/15: 059 Classic (Modena, Italy)
10/14: Strength and Speed (Feasterville, PA)
10/14 - 10/15: The Vanguard (Lakeland, FL)
10/14: Girls Gone Rx Mesa (Mesa, AZ)
10/14: Girls Gone Rx DC (Alexandria, VA)
10/14: Girls Gone Rx Sedalia (Sedalia, MO)
10/14: Best Babes Massachusetts (Beverly, MA)
10/15: Kares CrossFit October Showdown (Georgetown, Guyana)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: Festivus Games – Pairs (Savannah, GA)
10/21: Barbells For Bullies: Portland (Hillsboro, OR)
10/21: 401 Fall Throwdown (Smithfield, RI)
10/27 - 10/29: Oslo Throwdown (Oslo, Norway)
10/27 - 10/28: Star City Fittest (Roanoke, VA)
10/28 - 10/29: The Ghostly Games (Fayetteville, GA)
10/28: Wodtoberfest (Owosso, MI)
10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/3 - 11/4: Florida Grid League Championship (Orlando, FL)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
11/4 - 11/5: Hold Fast Competition Individual (Gerenzano, Italy)
11/4: Sunshine SmackDown (Bedford Hills, NY)
11/4: Witch City Throwdown (Salem, MA)
11/4: Barbell Babes Lorton (Lorton, VA)
11/11: Freakin’ Gauntlet (Pembroke Pines, FL)
11/11: The Meadowlands Classic (Carlstadt, NJ)
11/11: Barbell Massacre 8 (Dahlonega, GA)
11/11: War of the Masters (Elkton, MD)
11/11: War of the Masters (Elkton, MD)
11/18: Best Babes Dallas (Dallas, TX)
11/18: Best Babes Philly (Philadelphia, PA)
11/18: Best Babes Iowa (Mason City, IA)
11/18: Girls Gone Rx Salt Lake City (West Haven, UT)
11/18: Teams Of The Midway: 2 Person Teams (Cary, IL)
11/18: Friendsgiving (Ambler, PA)
11/18: Turkey Bash (Chatham, IL)

See all upcoming events

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