Your Coffee is ready.

How Sam Briggs’ nutrition has changed as she gets older

Morning Chalk Up

August 21   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

đź“– FUN FACT: 62 years ago, the United States said, “aloha” to the Rainbow State, welcoming Hawaii as the 50th and final star on the flag.

In today’s edition:

  • Tommy explores why Brooke Wells’ injury doesn’t mean she’s done competing for a podium spot.
  • The rise of the teenage training camps.
  • How Sam Briggs’ nutrition has changed as she’s gotten older.
QUOTE OF THE DAY + Send us a Quote

“Obstacles are not only to be expected but embraced. Embraced? Yes, because these obstacles are actually opportunities to test ourselves, to try new things, and, ultimately, to triumph. The obstacle is the way.” - Ryan Holiday

  Why Brooke Wells' Injury Doesn't Mean She's Done Vying for a Top Spot  


Why Brooke Wells' Injury Doesn't Mean She's Done Vying for a Top Spot

The 2021 CrossFit Games provided us a bevvy of highlights and inspiring moments, but one unfortunate, injurious moment under the spotlight of the Coliseum Saturday night cast doubt around Brooke Wells immediate future in the sport.

This week I’m going to take a look at the circumstances surrounding the injury, as well as why I believe we will eventually see Wells back in top form at the Games.

But first, some context: Coming into the max snatch event, Wells was in the midst of another stellar performance at the Games, sitting in 6th place and eight points ahead of eventual podium finisher Annie Thorisdottir.

Continue Reading...
SPONSORED AscentProtein_1594044041
Try Two Samples Of Plant Protein For Just $2

Try Two Samples Of Plant Protein For Just $2

Curious about Ascent’s new organic, plant-based protein powder?

You can now get two samples of this plant-based protein for just $2. This way, you can figure out which flavor you like most before purchasing a full bag.

Ascent’s vegan protein powder is made of an organic plant-based protein blend – including pea protein, sunflower protein, and pumpkin protein – resulting in 4g of naturally occurring BCAAs to help with muscle recovery.

Available in both chocolate and vanilla bean, this new protein powder mixes and tastes great by just adding water.

Try this delicious new way to recover post-workout by ordering online today.

  Why Brooke Wells' Injury Doesn't Mean She's Done Vying for a Top Spot  

TODAY in London, you can meet Sara Sigmundsdottir at WIT’s downtown London location from 2 – 4 PM local time.

Tighten your belts, the next Rogue challenge is out, and it’s three workouts in a 12-hour period. Registration opened on Friday and the competition begins on Friday, August 27 at 6:00 AM PT. Lowest score across all three workouts wins.

  • 1 Mile (1600M) Run
  • 1 Rep Max Front Squat
  • Max Repetition Chin-Up

For what it’s worth, this isn’t too dissimilar to the Castro Challenge: Run a sub-5:00 mile and back squat 500 pounds in the same day. Adam Klink completed this challenge last July. He threw in 50 pull-ups for good measure.

Talk about the quarantine blues, Aussie CrossFit Games athlete Ellie Turner has to do not one but two, two-week quarantines back-to-back. Because the border between New South Wales and Southern Australia are closed, Turner has to complete another two-week quarantine after completing her current quarantine in Sydney, making it an entire month before she gets back home.

May I have this Dance? Beverage upstart and Loud & Live sponsor, Yerbaé matched every dollar in sales from the CrossFit Games to the Dancer Love Foundation, a 501(c)3 started by Jenn and Sam Dancer dedicated to empowering individuals with intellectual and physical disabilities through fitness, education and love. In total, the foundation received $14,400.

  • “From the bottom of my heart, I want to thank this incredible community so much for your contributions and time spent to meet our team, sample our product and share a hug with James,” said Karrie Gibson, Co-Founder of YerbaĂ©.

While we were covering the Games and you were likely busy watching, Tia-Clair Toomey was profiled in the Wall Street Journal about her CrossFit Games career and her aspirations to qualify to compete in Bobsled with Australia in the next Winter Olympics.

  The Rise of the Teenage Training Camps  

The Rise of the Teenage Training Camps

We’ve been tracking the recent rise in training camp development for elite individual and team athletes over the last couple of seasons. Coming off a record season for teenage athletes, we’re now seeing the development of teen-only training camps for the first time.

One big thing: While we’ve seen big names in coaching (MisFit Athletics and Brute Strength specifically) training younger clients for the past several years, it’s mostly been remote. Similar to other big four sports, we’re seeing teenage division athletes actually moving across the country to specifically train in CrossFit.

The details: Two separate training camps are emerging: One in Naples, FL under Brute Strength and the other in Clive, IA with James Townsend’s TBO Training Team.

  • Brute: Emma Cary, Cole Greashaber, Dallin Pepper, James Sprague, and Phil Toon will all be moving to Naples, FL to train under coach Matt Tores.
  • TBO Training Team: Tudor Magda left Brute and will now be training with Mal O’Brien.
Continue Reading...

Before nine-time individual CrossFit Games athlete Sam Briggs started CrossFit, her usual breakfast was a giant bowl of cereal. Lunch was the same: another giant bowl of cereal, often featuring three different kinds of cereal all mixed together.

“I didn’t really know any different regarding nutrition,” Briggs explained.

The Zone Diet Days

After years in pounding back cereal, Briggs was introduced to the Zone Diet—the diet CrossFit Founder Greg Glassman long endorsed and promoted—when she started CrossFit in 2009.

The Zone Diet, popularized by the book The Zone Diet, by Dr. Barry Sears, involves tracking Zone blocks. Each zone block is made up of one protein block (7 grams of protein), one carbohydrate block (9 grams of carbohydrates) and one fat block (1.5 grams of fat).

Though she doesn’t remember exactly how many Zone blocks she ate each day, Briggs signed up for a 30-day Zone Diet challenge her gym was offering and diligently ate the exact number of Zone blocks she was told to eat each day. At the end of the 30 days, she took a “cheat week,” but quickly realized the Zone Diet was a better way of eating than her old cereal diet.

Continue Reading...


Kang Squats

Do you struggle with keeping your heels down when squatting? Then this is the drill for you. Add this into your warm-up to work on movement patterns, strengthening your posterior chain, and keeping your weight correctly distributed.



Your Lower Back

Back pain can be very temperamental. But if there's one thing that a nagging lower back loves, it's a little movement and a good stretch. Perform this mini routine morning, day, or night to release some tension, and pain, from your lower back.



A Free WHOOP Strap 3.0 and First Month Free

Performing on the outside starts with knowledge from the inside. WHOOP measures your body's data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep.



The Best Cues for Squatting

Knees out, heels down, chest up, weight back. When you're squatting you hear a lot of different cues to help your technique. But which is right for you? How about with the one recommended by the 2019 Worlds Strongest Man? That seems a good place to start at least.

3/25: No Weak Links (Marcy, NY)
3/25 - 3/26: Beach Brawl – Spring (Pensacola Beach, FL)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
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)
4/15: Girls Gone Rx Ohio (Lancaster, OH)
4/15: Best Babes Wyoming (Cheyenne, WY)
4/15: Best Babes Partner Comp: Woodland (Woodland, CA)
4/15: Best Babes Gilbert (Gilbert, AZ)
4/15: Best Babes Canada: Greater Montreal (Vaudreuil-Dorion, QC)
4/15: Girls Gone Rx Canada: Newmarket Central (Newmarket, Ontario)
4/15: WOD Wars Fitness Festival (Dunedin, FL)
4/15: The Main Thing (Teams of 4: FFMM) (Cullman, AL)
4/15: Best Babes Riverbend (Godfrey, IL)
4/21 - 4/23: Bayside Classic (Daphne, AL)
4/22: Festivus Games – Individuals and 3-Person Same Sex Teams (Savannah, GA)
4/22 - 4/23: Benidorm Fitness Challenge (Benidorm, Alicante, Spain)
4/29: Battle of the Elements (Ocala, FL)
4/29: CHLKDUP Classic (Nashville, TN)
4/29 - 4/30: Battle at the Lab (Clarksville, TN)
5/6: Code 3 Clash (Eagle, ID)
5/6: Rep Your Box (Seattle, WA)
5/20: Girls Gone RX Wilmington (Wilmington, NC)
5/20: Girls Gone Rx San Antonio (San Antonio, TX)
5/20: Best Babes Northern Virginia (Vienna, VA)
5/20: Girls Gone Rx Wilmington (Wilmington, NC)
5/20: Girls Gone Rx Central Florida (Ocala, FL)
5/20: Girls Gone Rx Milwaukee (Milwaukee, WI)
5/20: Best Babes Arkansas (Little Rock, AR)

See all upcoming events

Your Coffee is ready.