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Games Athletes: A Stronger Front Squat?

Morning Chalk Up

April 14   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • How much stronger are 2020 Games athletes now versus six months ago?
  • Greg Lanctot, Sanctionals emcee and former team athlete, took on the Equipment-Free Open.
  • DREAMER Project demonstrates how fitness can be critical tool in sobriety.
  • Hot off the press! Commemorate the 2020 CrossFit Games season with a Morning Chalk Up limited edition print newspaper. On sale now.

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

“Never let the fear of striking out keep you from playing the game.” - Babe Ruth

  How Did 2020 Games Athletes Fare on the Four Rep Max Front Squat Test in Quarterfinals?  

How Did 2020 Games Athletes Fare on the Four Rep Max Front Squat Test in Quarterfinals?

One of Dave Castro’s programming tendencies, and gifts, is to evolve various tests over the years. Sometimes the gap between these programming ploys is long, but in the case being studied today, the time gap was very small — a matter of less than six months.

Remind Me: Last October, the 30 qualifying athletes for Stage One of the 2020 CrossFit Games competed in an online format similar to this past weekend’s Quarterfinals. In October, one of the seven tests was a one rep max front squat. The 2021 Quarterfinals featured it’s distant cousin, the four rep max front squat. Natural curiosity begs two questions:

  1. What is the expected capacity of a four rep max relative to a one rep max?
  2. How did the 54 athletes who registered official scores for both fare as compared to the expected outcomes? (Six of the 60 from October did not compete in the Quarterfinals for various reasons.)

Expected Capacity: A quick search on Google indicates from a variety of different sources, that 90% of an athlete’s one-rep max is a good indicator of an expected four rep max value.

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  • CrossFit CEO Eric Roza was on CNN this week and laid out his reasoning for why gyms should be included in the infrastructure bill.
    • Roza: “We absolutely support the infrastructure bill and there needs to be a way to pay for it.
  • Torian Pro, the Oceania Semifinal, announced its official partnership with athletic flooring manufacturer Rep House.
  • The Asia Invitational announced that in addition to the Semifinal event on June 11-13, there will be a community event, the Asia CrossFit Classic, on June 19-20.
  • The Scaled Nation CrossFit Spring Classic started last week and after the first event, James Hollingsworth, Chrissy Harrison, Amy Lobb are the leaders.
  • Army Captain Amy Hernandez set a world record on April 3, running a mile in 10:23 wearing a 96 pound bomb suit at the track on the campus of George Mason University in Fairfax, VA. The CrossFitter who commands the Army’s 717th Ordnance Company, 52nd Ordnance Group (Explosive Ordnance Disposal), began preparing for this attempt more than a year ago.
  • The WOD for OOCH: Starting this Friday, the virtual competition, “WOD for OOCH”, kicks off to raise money for  Camp Ooch and Camp Trillium. Camp Ooch is a privately funded, volunteer-based organization that provides kids with and affected by childhood cancer with unique opportunities for growth through challenging, fun, enriching and magical experiences. Workouts are released April 15 and must be completed by April 19.
  Greg Lanctot, Sanctionals Emcee and Former Team Athlete, on the Equipment Free Open  


Greg Lanctot, Sanctionals Emcee and Former Team Athlete, on the Equipment Free Open

Who is Greg Lanctot? 

Well, not only is he the gentleman pictured above, he’s contributed quite a bit to the sport and community of CrossFit, especially in the last couple years.

He is also one of the host of impressive emcee’s from some of the biggest Sanctionals these past two seasons: Wodapalooza both years, French Throwdown 2019, Filthy 150 2019, and Strength in Depth 2020. But, he’s also been covering the CrossFit Games for RDS (the French version of TSN in Canada), every year since 2017, and began honing his skills on the microphone at the Atlas Games all the way back in 2016.

Prior to the more forward facing roles he’s recently been in, Lanctot was a perennial Regional Team athlete. From 2013 through 2016 he competed with Deka CrossFit, twice at the Canada East Regional, then twice at the East Regional.

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  DREAMER Project Provides Strong Evidence for Fitness as a Sobriety Tool  

DREAMER Project Provides Strong Evidence for Fitness as a Sobriety Tool

We first met Hayley Avino last July 2020, when she was completing her Doctoral Degree in Nursing at Arizona State University. She was about to launch a trial fitness and wellness program at Hope House, a residential treatment centre in Scottsdale, AZ, to test her hypothesis that group fitness has a positive impact on those recovering from substance abuse.

  • Eight months later, Avino’s research is complete and her statistically significant findings showed that incorporating functional fitness, “CrossFit-style group workouts” and wellness sessions into rehabilitation programs positively impacts perceived quality of life, social support, health and confidence in achieving long-term sobriety for those in recovery. In fact, Avino’s project — the DREAMER project — was so successful that ASU and Hope House now have a five-year contract to continue to build her program.

The details: Avino’s original plan was to administer fitness and wellness sessions three days a week for 12 weeks in-person, but COVID-19 caused her to pivot to a Zoom platform. Admittedly not her first choice, but as a silver lining, this allowed her to deliver her program to a second Hope House facility, as well.

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Dead Butt Syndrome

When you're squatting or lunging, do you feel like your glutes aren't doing their share of the work? Learn how to retrain them to fire harder and stronger so you can start hitting more PRs.




The 1040 Tax Challenge -- Before It's Too Late.

The 1040 Tax Challenge ends tomorrow and with it your chance to win a $1,040 gift card to Rogue and a free tax service from Just complete the challenge of 10 burpees, 40 air squats as fast as possible, and submit your vid online and on IG.



How to Avoid CrossFit Burn Out

Class six days a week, accessory work, active recovery day, repeat. Burnout can be a worry for a lot of CrossFitters. Learn from Ben Bergeron to identify burnout indicators and how to combat them.



Your Free ButcherBox Essentials

ButcherBox delivers the highest quality meat directly to your door. New subscribers also receive seven pounds of free-range chicken breasts, succulent pork chops, and ground beef free in their first box.



Which Panchik Brother is the Messiest

We know which one won in the Open announcement. Now get to learn more about the fittest brothers in CrossFit. Who is their mother's favorite, who is the neat freak, and who has the worst fashion sense? All answered in this fun video from CrossFit Games.


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: Hi Temp Games (Albany, GA)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
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: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
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: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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