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How to Track Your Macros Properly

Morning Chalk Up

September 6   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Are you tracking your macros the right way?
  • Taking an in depth look at Haley Adams and Gabriela Migala’s 2022 NOBULL CrossFit Games results
  • Casey Acree on his progression in the adaptive division
  • Apple Pie Oats: Sammy Moniz’s Recipe of the Month
  • ROMWOD launches rebrand via pliability
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“Between saying and doing, many a pair of shoes is worn out.” - Iris Murdoch

  What is Macro Tracking and is it Right for You?  

What is Macro Tracking and is it Right for You?

If you’re just entering the CrossFit space, you’ve probably heard macros mentioned once or twice. To put it simply, macros are short for macronutrients. Although our bodies require a wide range of nutrients, the three that are most commonly associated with macro-tracking are proteins, carbohydrates, and fats. If you’ve been doing this for years, a friendly reminder of this topic doesn’t hurt and hopefully you learn a thing or two.

Macro Breakdown:

  • Protein (4 cals/gram): promotes muscle building, allows feelings of satiation and fullness
  • Carbohydrates (4 cals/gram): increases recovery rates, assists in thyroid, hormone, and digestion function, main fuel source for glycolytic energy system training
  • Fats (9cals/gram): important for vitamin absorption and hormone function
  • Technically alcohol is a macro BUT since ya’ll are taking the advice of not turning up ALL of the time from my last article, I’m gonna skip this one!

Think of macro-tracking like the road map you need to get to your “destination” (AKA goal). So if you have this particular fat-loss or muscle-gain goal, it’s really hard to get there if you don’t have a map, right? Although roadmaps are handy, there can be different tools to be used for different situations on different endeavors. That is why you could see your mom’s friend using her hand as a reference to portion out her food, or your nephew keeping track of everything he is eating in an app, all at the same family event. There is nothing wrong with any of these approaches and there is success to be made using each of them.

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In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to Brian Friend and Chase Ingraham about if they think this is the best season structure for the CrossFit Games.

Also, in case you missed it: Preslie Hirsch, the host of Coffee Break Conversation, spoke to HWPO’s Rob Kearney about how CrossFit athletes can incorporate more strength work into their routines (for Rx subscribers).

Reminder: The Dubai CrossFit Championship Qualifier which is being programmed by Mathew Fraser, starts this Thursday, September 8.

Mamma mia!: Are we the only ones absolutely loving watching Dani Speegle enjoy the food, wine and culture of Italy along with Alex Smith? 🇮🇹

  Haley Adams and Gabriela Migala: 2022 CrossFit Games Athlete Studies  


Haley Adams and Gabriela Migala: 2022 CrossFit Games Athlete Studies

Prior to the CrossFit Games a group of us put together some composite power rankings and when the dust settled we collectively projected Gabriela Migala to finish fourth and Haley Adams to finish fifth.

For Migala, this would have been an improvement from her sixth place finish in 2021, and for Adams it would have been a repeat fifth place finish. Instead, both women had relatively lackluster performances relative to their expectations; at least on the overall leaderboard. Migala finished eighth, beating Adams who finished ninth by a single point.

Our investigation today is twofold:

  1. How much worse did they actually do relative to 2021?
  2. What caused their regressions on the leaderboard?

First things first, let’s take a look at how both women fared at the 2022 Games relative to their 2021 performances.

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  Haley Adams and Gabriela Migala: 2022 CrossFit Games Athlete Studies  

VIDEO: Casey Acree: "You can see the progression from year one to year two." Acree discusses adaptive division

As if winning the Upper Extremity division at the CrossFit Games two years running wasn’t impressive enough, Casey Acree did so in a dominant fashion. Acree took first in all 8 events, placing 280 points ahead of the second-place finisher. Morning Chalk Up’s Lauren Kalil sat down with Acree and Alec Zirkenbach of the Adaptive Training Academy to recap the Games, discuss how the adaptive divisions have moved forward this year and how Reebok is playing a key component in pushing the divisions forward.

Watch Now...
  Recipe of the Month with Sammy Moniz: Apple Pie Oats  

Recipe of the Month with Sammy Moniz: Apple Pie Oats

Nutritional Information: (Serves 2; 1021 cals / 35F / 157C / 22P)

These Apple Pie Oats are a pretty typical first breakfast. Yes, you heard correctly “First Breakfast.” When Mat was training to compete, his calorie intake was roughly 9,600 calories a day to support his training and recovery. That is a ton of food, I know!

Eating for Mat was basically a part-time job on top of full-time training. The best way to ensure he was properly fueling was to eat about five to six meals a day and to keep the flavors interesting. The flavors in this bowl will add a touch of sweetness and a ton of nostalgia to your day. Apple Pie is a favorite for us in the fall and these Apple Pie Oats hit all the high notes. Nothing better than starting your day well-fed.

On most days, the first breakfast was either a yogurt bowl with fruit and granola or a bowl of oats. Oats can be boring and tough to take down a large serving if the flavor is bland. I vow to never serve boring oats!

In my opinion there is nothing better than a cozy bowl of oats topped with roasted fruit and a dollop of nut butter. Top the oats with slightly sweet and warmed spiced roasted apples and watch that dollop of nut butter become all melty into the oats.

In our house, this breakfast is often served with a large glass of water and a hot cup of coffee (or shot of espresso). Great for a slow cozy morning at home followed by some pre-gym mobility or for any of you on the go, pack it into a to-go container for a cozy bowl on the road. Just as we scale workouts, you can scale this recipe to fit your lifestyle / macros if what you’re seeing in the nutritional information is not necessary for you. While you might not need all the calories, I highly suggest the flavors!

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  ROMWOD Embarks Upon New Era With Pliability Rebrand  

ROMWOD Embarks Upon New Era With Pliability Rebrand

ROMWOD (Range of Motion Workout of the Day) has been a mainstay in the CrossFit space since 2015. Now the company is about to embark upon a new era as it rebrands to pliability.

The details: Effective September 7, the ROMWOD app will change to the pliability app as the company prepares to provide even more paths to its users. The company will still remain part of the CrossFit community, but there will be new options for athletes from golf, baseball, swimming, and other sports.

  • The rebrand is nothing new. Managing director and founder of pliability Scott Perkins explained that the company has worked on this process for multiple years while examining the user base.
  • They noticed that there are people that focus on other sports instead of just CrossFit. Changing to the pliability name and incorporating other paths only helps welcome more potential users that want to focus on mobility and breathwork.
  • This customer base actually includes Perkins, who first became a ROMWOD user after helping the company grow. He was not an athletic person, but he took steps after a visit to the doctor revealed he had a resting heart rate of 114.

Users that sign up for the app will have a variety of benefits. This includes a seven-day welcome series, mobility assessment, guided daily videos, paths for targeted maintenance, warm-ups and cool-downs, customizable music selections, breathwork, and upcoming sports-specific sessions.

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A Protein Cheat Sheet

Eating enough protein is vital for repairing muscles that are broken down during weight training. Because of this need for protein, many of us who track macros have some lofty protein goals which can sometimes be hard to hit. Here are easy ways to hit three very common protein goals.




Toe Spacer's 14 Day Challenge

Bulletproof your feet with the 14 Day Challenge by Toe Spacer. You'll kickstart your barefoot training habits by implementing simple and effective exercises that only take 5 to 10 minutes per day. Your feet carry you through training, give them some love and build them up strong!



The Art of Being an Adaptable Coach

Coaching a large class full of all different types of athletes and people requires adaptability by a coach to ensure everyone is getting the best hour of their day in their own special way. Learn how you can be more adaptable for your athletes through observation and experience.



Free Chicken Breasts for a Year

Avoid the grocery store and have ButcherBox deliver premium, high quality meat straight to your door. You can have deliveries sent on a schedule and cadence that works for you and pause anytime. Sign up now and get two pounds of organic chicken breasts free in every order for the first year of your membership.



Annie Thorisdottir's CrossFit Games Recap

It was a new experience for the two-time CrossFit Games champ in Madison this year. Lauren Kalil sat down with Thorisdottir to discuss some of the challenges the team faced, how Katrín Davíðsdóttir almost ended up on the team, and where her head is at heading into the 2023 season.


Share Your CrossFit Story


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

  • 🎂Happy birthday Dex Hopkins.
  • Heber Cannon hit a 4.88 40-yard dash PR.
  • Ben Smith is challenging athletes (and himself) to 30 days of 30 strict pull-ups a day, using various holds, styles and objects.
  • Scott Panchik is back to running pain-free after his ACL surgery, clocking in an 8:26 mile post-surgery PR.
  • Tim Paulson’s nearly two-year-old son hits a box jump PR.
  • Desmond Lee from CrossFit Invictus Seattle hits a 285 pound/129kg clean and jerk.
  • Hafthor Bjornsson, despite cutting massive amounts of weight to train for boxing, hits a 639 pound/290kg deadlift triple.
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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