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Haley Adams workout of the week

Morning Chalk Up

September 24   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • How CrossFit teens are cultivating a culture and community in competition.
  • Haley Adams’ workout of the week.
  • Here’s what Lauren Fisher wants you to know about your body.
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“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable.” - John Wooden

  Cultivating a Teen CrossFit Community at the Pit Elite Teen Throwdown 

Cultivating a Teen CrossFit Community at the Pit Elite Teen Throwdown

Getting a room full of teenagers to raise their hands to a person wielding a microphone is a large ask – a Q&A session with Games athletes means coaxing short, basic questions out of the crowd at the Pit Fitness Ranch Elite Teen Throwdown.

On Thursday, after athlete check-in, the competition hosted seminars led by elite, well-known athletes for rookie competitors. Topics for these 15-minute talks included mindset and mentality, injury and prevention, warming up and the importance of it, and game-day tips from a Games athlete. Afterward, an expert panel of prominent teen athletes, names even the newest CrossFitters on the scene recognize from their Instagram feed.  Three-time CrossFit Games teen champion Dallin Pepper got the largest show of hands during his seminar with a simple question: “how many of you have been bullied for doing CrossFit?” Almost every single hand tentatively makes its way towards the ceiling.

That’s what the Pit Fitness Ranch team is trying to fix, by giving athletes who might feel left out or “other” among peers back home a place of belonging in the CrossFit world. For Stephanie Price, the Throwdown’s leader and coordinator, and mom to Games teen athlete Azariah Price, that takes top priority.

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$500,000 Prize Purse: Wodapalooza announced a half-million dollar total payout for the 10th anniversary. They didn’t share the specific division breakdowns yet but for comparison, the 2020 Rogue Invitational payout for the elite division was $375,000.

  • O’Keefe: “Our prize money has not been announced yet, but it’s going to be massive; nobody will be competitive with Rogue, but we’ll be competitive with everybody else in terms of prize purse.”

Justin Medeiros, the current Fittest Man on Earth, puts the rest of the men’s field on notice: “You’re going to be seeing my name for the next few years. Get used to it.”

  • We’ll see what Patrick Vellner has to say about that later on in October at the Rogue Invitational when the two face off for a rematch.

MUST READ: Truth talk from Lauren Fisher discussing her body love story: “Like any relationship, our body love story is constantly evolving. Starting with our earliest memories of body shame or not being in peace with our bodies that left us with a feeling that “something is wrong with us.”

  • “If we constantly consume images of impossible beauty standards, it can be easy to create our body love story based on those filtered and airbrushed images.”
  • We are loved beyond measure for being exactly who we are, as we are. Remember, just on the other side of your story is a blank page waiting for you to fill it with a narrative full of love and acceptance.”

Underdogs Athletics is hiring a social media intern.

😴😴😴 Beam just launched a new product, dream extra strength, a new iteration of their popular dream capsules with more sleep-promoting power for a deeper sleep and recovery.

Podium Nutrition, the new supplement upstart from Mat Fraser, Heber Cannon and Marston Sawyers, just announced an exclusive retail partnership with GNC to distribute Podium products both online and at GNC retail locations nationwide.

  • Fraser: “Podium is about pursuing and being your best self, whether you’re seeking a physical podium or not. This is the approach we’re taking with the brand, and so we wanted to partner with the top retailer in our industry to be part of our launch.”
  Haley Adams' Workout of the Week 

Haley Adams' Workout of the Week

Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by the current “Fittest” American woman, Haley Adams.

6 Rounds with a partner (1 round on, 1 round off)
21 calories on a machine of your choice (Rower/Bike/Ski Erg)
15 burpee box jump overs
9 deadlifts (315/220 pounds or 143/100kg)

Some advice from Haley: “Push the machine but don’t redline. Stay controlled on burpees and pick a deadlift weight that’s moderate and should be done unbroken.”

To inquire about submitting an upcoming workout of the week, shoot us a note.


Every week, our team of journalists publishes exclusive stories available only to RX members, covering topics from professional coaching, the latest affiliate trends, feature stories on CrossFit Games athletes, and more. Here are a few RX stories we published this week. Start reading for just $1.



Three Movements to Ease Your Lower Back

Back locked up, unable to move, constant aching. We've all been there. Rather than jumping into bed and resting for a few days, use these three low-level exercises to keep moving and get the blood pumping.




Jeans for Athletes Made by Ex-Under Armour Execs

How are they made? By using a proprietary fabric consisting of Italian milled denim infused with the same stuff used in football uniforms and yoga pants. The kicker? By dealing directly with the customer you can get your hands on these jeans for a killer price.



To Be a Better Rower by Doing a Lot Less

Rowing on the water is 99% technique...rowing on a machine is more like 99.9%. Once you properly execute the basic movements, your performance, enjoyment, and results will all improve dramatically. Check out this rowing masterclass, all about the catch.



The New WHOOP 4.0 For Free

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Your Toes All The Way To The Bar

Toes to bar are as much about skill and technique as they are about strength and mobility. If you can't quite figure out how to get your toes to the damn bar, check out this slo-mo breakdown to see where you can gain that extra inch.

2/4: Valentine’s Day Massacre (Tucson, AZ)
2/4: The 2023 Winter Classic (Danbury, CT)
2/4: GOAT Youth/Teen Fitness Competition: Individual, Age Groups 10-17 (Olyphant, PA)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: The Big Chill (Chillicothe, OH)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/12: The 2023 RCF Winter War (Londonderry, NH)
2/18: Moultrie South Georgia Classic (Norman Park, GA)
3/1 - 3/31: Barbells For Bullies: Sit Ups For Pups (Online Event, United States)
3/18 - 3/19: Okanagan Valley Throwdown (Penticton, Canada)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/25: No Weak Links (Marcy, NY)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/2: CFC Clash (Tallahassee, FL)

See all upcoming events

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