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How Will Semifinal Payouts Work?

Morning Chalk Up

April 23   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The next stage of CrossFit Games season for individuals is Semifinals, how will payouts work?
  • Meredith Root on why diets don’t work.
  • New research connects higher physical strength with decreased anxiety.
  • And, Regan Huckaby’s Workout of the Week.

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

“It isn't true that you live only once. You only die once. You live every day.” - Bobby Darin


  • Here are the first two CrossFit Team Quarterfinals Tests:
  • Test 1:
    • For total time:
      2 rounds each of:
      15 strict handstand push-ups
      15 dumbbell hang power cleans 50/35
      100 double-undersMale athlete 1 completes 1 round, then male athlete 2 completes 1 round. Repeat.Then immediately into 2 rounds each of:15 kipping handstand push-ups

      15 dumbbell shoulder-to-overheads
      100 double-unders

      Male athlete 1 completes 1 round, then male athlete 2 completes 1 round. Repeat.

      After the men have finished, the women complete the same sequence.

      50-lb. dumbbells / 35-lb. dumbbells
      Time cap: 30 min.

  • Test 2:
    • For time:
      M/F pair 1:70 synchro GHD sit-ups
      14 rope climbs, one 15-ft. rope, switch as needed
      70 synchro alternating single leg squats
      50 synchro GHD sit-ups
      10 rope climbs, one 15-ft. rope, switch as needed
      50 synchro alternating single leg squatsWhen M/F pair 1 finishes, M/F pair 2 completes the sequence.
      Time cap: 25 min.
  • See all five workouts with full descriptions, floor plans and score cards.
  • Score submissions are due in three separate blocks. The first score submission deadline, for tests 1 and 2 are due by 12:00 PM PT on Friday, April 23; the second score submission deadline, for tests 3 and 4 are due by 12:00 PM PT on Saturday, April 24, the final score submission is due by 12:00 PM PT on Sunday, April 25.
  • Here are the floor plans for all five workouts and the updated equipment list.
  • Review these videos to be sure to set up your floor plan correctly: Test 1 Floor Plan Demo | Test 2 Floor Plan Demo | Test 3 Floor Plan Demo | Test 4 Floor Plan Demo | Test 5 Floor Plan Demo.
  • The Quarterfinals leaderboard will be updated after each submission deadline at the Morning Chalk Up.
  • Official Invitations to the 2021 Age Group Qualifiers will be sent on Monday, April 26.

Here are a few more Speed Reads:

  • Underdog Athletics, coach Justin Cotler’s programming and coaching company launches on May 3, but athletes interested in competitors’ programming can pre-register now.
  • The Granite Games, one of CrossFit Games Semifinals, announced it is going forward with a live event on June 4-6 at the Viking Lakes TCO Stadium in Eagan, MN. Tickets will be available soon.
  • O2 is hiring multiple positions including Director of Brand Marketing and two Fitness Market Development Specialists.
  • To celebrate Earth Day yesterday, O2 announced that it is officially carbon-neutral. The company also announced a goal of being 100% plastic-free by 2022 and pledged to donate to wildlife conservation, carbon emissions removal, and renewable energy causes.
  • The Burpee Hour returns on June 5. Created last summer by 12 Labours CrossFit in Annapolis and Columbia, MD to help locally-owned restaurants struggling in the early days of the pandemic. The workout is simply one hour of burpees followed by ordering a big recovery meal from your favorite locally-owned restaurant. More details about this year’s event will be released soon.
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  Semifinal Payouts to Be Uniform, Organizers Say 

Semifinal Payouts to Be Uniform, Organizers Say

Multiple Semifinal organizers confirmed that prize purses for their upcoming events would be set by CrossFit and uniform across the board. Additionally, Semifinals said they also wouldn’t be responsible for supplying the money for the prize purses.

One big thing: The change from the previous two CrossFit Games seasons where individual events had discretion over their prize purses does two things automatically:

  1. Removes the burden on cash-strapped Semifinals to come up with bigger and bigger purses.
  2. Standardizes prize payouts across the board. Since athletes can neither compete in more than one Semifinal event nor select their own events, inconsistent payouts would unfairly favor athletes competing at one event over another.

It’s also worth noting that standardizing payouts has the potential to curtail top-end payouts. During the two years of Sanctionals, organizers pushed payouts levels to $50,000 for first place, not including individual event wins. Higher earning incentives played a significant factor in deciding where to compete, and allowed both Patrick Vellner and Sara Sigmundsdottir to earn the second highest last season even without significant Games payouts.

Continue Reading...
  Why Diets Don’t Work 


Why Diets Don’t Work

Don’t think of a white bear. Avoid all thoughts of a white bear for the duration of this article. Don’t you do it. Think of anything but a white bear. A brown bear will do. Just not white.

The word “diet” has two important definitions, although one tends to dominate our concept of the term. It is fundamentally the kind of food that a person, animal, or community habitually eats. When post people hear the word “diet” the second definition comes to mind, which is a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

Continue Reading...
  Get Stronger and Reduce Anxiety, Suggests New Research 

Get Stronger and Reduce Anxiety, Suggests New Research

New research from Tulane University in New Orleans, LA suggests that greater physical strength might be correlated with reduced levels of anxiety.

The details: The April 2 article, “Physical Strength Partly Explains Sex Differences in Trait Anxiety in Young Americans,” published in the academic journal, Psychological Science, measured grip strength and self-perceived physical formidability, and discovered that both greater grip strength, as well as perceived strength, was associated with lower levels of anxiety in both men and women, explained Dr. Damian Murray, a social psychologist and one of the study’s researchers.

  • The impetus of the study came from the well-established finding in personality psychology that women tend to be more anxious than men. “So we wanted to look at whether this is at least in part attributable to physical capacity,” Murray explained.
  • The research was broken into two studies. The first included 374 Tulane University students, while the second included 504 participants.
Continue Reading...
  Regan Huckaby's Workout of the Week 

Regan Huckaby's 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 Regan Huckaby.

Five sets for time of:
6 Bar Muscle-Ups
12 Strict Handstand Push-Ups
24 Wall Balls (20/14 pounds or 9/6 kgs)
6 Squat Cleans (185/135 pounds or 84/61 kgs)
Rest 2 minutes

Some advice from Regan: “When I look at this workout, I automatically think “sprint sets.” I would tackle each set by trying to push my pace and make everything unbroken!! GET ITTT!!”

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



Your Pistol Squats

Whether you're trying to get your first pistol squat or your fiftieth, there is a progression here that will get you there. These can be performed anywhere, anytime, so no excuses when the Open rolls around next year.




Habit Based Nutrition Coaching

The most common reason people join a gym? Weight loss. Hear Jay Soileau from StrongBody Fitness on The Grow Your Nutrition Business Podcast talk about how he found huge success switching from macros to a habit-based nutrition coaching program with Healthy Steps Nutrition.



Ten Iconic Games Moments

Big lifts, sprint finishes, CrossFit legends, and the fittest community on earth. Fans have nominated these ten moments as some of the most cherished memories in our sport.



Buy Nano X and Get CrossFit Apparel for $5

Everyone loves a couplet, well how about this one? Buy a pair of Reebok Nano X and get any of their CrossFit apparel for only $5. Just use the code "CFNANO" at checkout. Definitely beats thrusters and burpees.



One Pan Chicken and Asparagus

Ever ordered takeout because you didn't want to do the dishes? Guilty as charged. There's no excuse now though as this chicken and asparagus recipe uses just one pan. Delicious, nutritious, and simple. Everything we look for in a recipe.


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.

9/29 - 10/25: Fittest of the Coast Coastal Qualifier powered by Victory Grips (Charleston, SC)
9/30 - 10/1: Iron Anchor Throwdown (Batavia, OH)
9/30 - 10/2: October Challenge (Fiuggi, Italy)
10/1 - 10/2: Fittest in the Fall (Indianapolis, IN)
10/1: Guava Games (Tampa, FL)
10/1: Masters Mayhem (Kilgore, TX)
10/1: WODtoberfest 2022 (Saint Clairsville, OH)
10/1: Battle of the Vikings (Frederick, MD)
10/1: North Dallas Rumble (Dallas, TX)
10/1: Warrior Games 2022 (Suffield, CT)
10/1 - 10/2: Southie Showdown (Boston, MA)
10/1: West Town Throwdown (Chicago, IL)
10/1: Legends of the Falls 2022 (Gadsden, AL)
10/1: Lansing’s Strongest 2022 (Lansing, MI)
10/2 - 10/16: CHLKDUP Box League – Chattanooga (Chattanooga, TN)
10/2: The IronWorkz Gauntlet (Medina, OH)
10/2: IronWorkz Gauntlet (Medina, OH)
10/2: Battle in the Berg (Newberg, OR)
10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: The X Games (Brooklawn, NJ)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: Rua Rumble II (Frankfort, IL)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Ragin Games (Lafayette, LA)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Wodtoberfest (Owosso, MI)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)

See all upcoming events

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