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Justin Medeiros and Ellie Turner qualified for the CrossFit Games; apart, but together

Morning Chalk Up

June 16   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Justin Medieros and Ellie Turner both qualified for the CrossFit Games, apart, but together
  • Part four of Austin Heaton’s Semifinals stats breakdown
  • Emma McQuaid talks about burnout and social media
  • And, Ben Bergeron’s workout of the week

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“No human being is so bad as to be beyond redemption.” - Mahatma Gandhi

  Apart but Together: Separated by an Ocean, Justin Medeiros and Ellie Turner Qualify for the 2023 CrossFit Games  

Apart but Together: Separated by an Ocean, Justin Medeiros and Ellie Turner Qualify for the 2023 CrossFit Games

Over the course of three weekends, fans watched seven Semifinal events, held on different continents, many of which took place concurrently.

Two of those overlapping events were the Torian Pro in Brisbane, Australia and the North America West Semifinals in Pasadena, California. Because of the time difference, those competing in Oceania did so hours before the athletes in California.

However, they were bonded by the fact that they were completing the same tests, with the same goal: to qualify for the CrossFit Games in Madison. Between the two events, there were 13 female spots and 12 male spots up for grabs.

Two of those were earned by couple Justin Medeiros and Ellie Turner. 

In early May, Turner packed her bags and left her and Justin’s home in the United States to travel to Australia. She needed a few weeks to acclimate to the drastic time change and to recover from such extensive travel before Semifinals.

Weeks later, Turner was focused, rested, and determined as the Torian Pro approached. She would be competing in front of her family, in her home country, which was something very significant to Turner and dear to her heart. Strength coach Jesse Bifano would join Turner in Australia to lend support and guidance. But that enthusiasm and motivation to compete and secure a ticket to the Games was met with mixed emotion.

Back in California, her team, including Medeiros and coach Adam Neiffer, were together at the North American West Semifinals, along with CrossFit Fort Vancouver competitors and friends Trista Smith and Adam McAdams.

While Turner thrived on the energy of the fans, her family and the festival-like spectacle that is the Torian pro, she longed for the support crew that she had been with, day in and day out for so long.

  • “It was so tough being away, all our crew and coaches were back in (Pasadena), and I felt really isolated. It was challenging knowing everyone was back (there) together,” said Turner.
  • “I haven’t competed by myself… with Rogue and the Games last year, I’ve had Justin with me,” reflected Turner.  “There’s a shared suffering and there were different challenging elements that I hadn’t factored in ahead of time.”

Nevertheless, she persisted.

The two maintained close contact throughout the weekend, with Medeiros waking up to watch Turner’s first event of each day from afar, and with Neiffer coaching her through all tests, regardless of the time difference. Knowing Medeiros and the rest of her team were watching inspired and comforted Turner while she competed.

  • “It was really hard being apart from my team, but it meant a lot knowing that they were always awake and watching the first workout of the day, and I would think about that,” said Turner.

And in turn, Medeiros found motivation and strength in Turner as well. 

  • “It was so cool waking up, checking my phone to see how she did the day before…and staying connected even when we were far apart… and starting off the day like that,” said Medeiros.
  • Turner: “Justin would be awake for the first event, so he could always watch that with Adam. I could call them right afterwards to relay any information that I thought he needed to know.”
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Physical 100, season 2 is confirmed, despite controversy surrounding the last winner.

ELFIT dates are confirmed: July 19-31, online qualifiers; November 16-18, in-person finals.

Father’s Day Shopping Guide: And it’s not just white New Balance or Air Monarchs.

🏋️‍♀️ Spring Swag Sale: The Morning Chalk Up Spring Swag Sale is on now. Supplies are limited, so order now.

  Semifinals Stats Breakdown Part 4: Dominant Performances  


Semifinals Stats Breakdown Part 4: Dominant Performances

In the previous parts of this Semifinal series we reviewed close finishes, surprise athletes, and notable missing athletes at this year’s Games, but now we will be highlighting the athletes who dominated from the moment they stepped on the floor.

Many of these athletes had no test finishes outside of the top 10, no weaknesses in their game, and large margins of victory among the field.

We will begin with the woman who firmly dominated her region by over 100 points.

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  CrossFit Games Veteran Emma McQuaid on Burnout and Social Media Pressures  

CrossFit Games Veteran Emma McQuaid on Burnout and Social Media Pressures

Earlier this season, 21-year-old Haley Adams announced that she would be taking a break from the sport of fitness to deal with an eating disorder and her mental health. Just a few months later, 19-year-old Mal O’Brien, who took second at the 2022 CrossFit Games, also removed herself from the 2023 season in an Instagram post, stating:

  • “Sometimes, we face personal challenges that demand our attention and care. It’s important to prioritize our well-being and embrace the support of loved ones.”

These two young and incredibly successful athletes are not the only ones taking to social media to share their stories of their struggles with mental health.

Over the past year, many athletes have become more vocal regarding the toll the intense pressure of competing takes on their mental health. This week, four-time Games veteran and 2023 CrossFit Games qualifier Emma McQuaid took to social media to join the conversation.

Unsurprisingly, McQuaid’s post garnered quite a bit of attention. While many vocal supporters flocked to the comments in agreement, a few dissenters rebuked her thoughts, stating that pressure was merely part of the gig when it comes to being a professional athlete.

But while McQuaid certainly admits that she feels the pressure sometimes, she knows that there is a bigger conversation at play and one she hopes to contribute to. The conversation around how we are creating a space in a sport as young as CrossFit, for young athletes to grow and thrive and continue competing well into their 30s and beyond.

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  Ben Bergeron’s Workout of the Week  

Ben Bergeron’s Workout of the Week

Today’s workout is programmed by Ben Bergeron, one of the most renowned coaches in CrossFit and the founder of CompTrain. Bergeron recently announced his retirement from competitive coaching following the 2023 season. Learn more about Bergeron’s career and how Cole Sager is going to take the reins of the CompTrain camp.


  • 3 Rounds of “DT” (95/65)
  • Max Calorie Row

Rest 4 Minutes


  • 2 Rounds of “DT” (135/95)
  • Max Calorie Row

Rest 4 Minutes


  • 1 Round of “DT” (155/105)
  • Max Calorie Row

Score is total calories accumulated across all three AMRAPs.

Scaling options:

Decrease the barbell load to where you can get all of the shoulder-to-over head sets unbroken.

Coaching tips from Ben:

  • Break up the DT sets after the 11th deadlift, and 8th jerk.
  • The goal is to get on the rower with 1:30 remaining in the first window, 2:00 remaining in the second window, and 2:30 in the final window.

Scores: (Men/Women)

  • Elite: 180/150 calories
  • Advanced: 150/120 calories
  • Experienced: 100/75 calories

Intermediate: 75/50

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

  Review of the Week: The Fit Boxx  

Review of the Week: The Fit Boxx

Nothing beats the convenience of having something delivered directly to your door. It’s why Amazon Prime is in business. Now, enter Fit Boxx, whose goal is to do the same thing but with the best apparel, gear and nutrition products delivered right to your door each month.

As an avid customer in all of these realms, I knew I needed to try it. Plus, anything that allows me to not leave the house is always a yes. Here are my key takeaways from my first Fit Boxx delivery.

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  How Velites Sport International Uses Athlete Feedback to Create Innovative Equipment for CrossFit  

How Velites Sport International Uses Athlete Feedback to Create Innovative Equipment for CrossFit

We’ve all been there: You’re trying to do double-unders, but your jump rope won’t cooperate. You’re trying to cycle the rope but it’s a tangled, jumbled mess, tripping you up with every step.

Many of us, frustrated with the rope, would simply untangle it and move on. Matias Hernandez Van Waes took a different approach. He used a tangled rope as inspiration to create a company: Velites Sport International.

Velites, an innovative sports equipment company, has a unique approach to innovation, inspired by Hernandez Van Waes’ rope experience: they take athlete and customer feedback into account at every step. Like the poorly-crafted jump rope — which the Velites team revolutionized with durable handles, the option to change cable weight, and more — they take everyday equipment and optimize it for athlete and CrossFitter needs.

Morning Chalk Up had the chance to chat with Velites’ Product Manager to learn more about how the company works with athletes to develop new gear and reinvent and redesign familiar equipment.

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The Different Kinds of Toes-to-Bar

You may have seen athletes at semifinals doing their toes-to-bar in the final workout of the weekend (a short sprint) differently than they might in a longer endurance workout. Why is that?




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

  • 🤍 Happy wedding day to Tyler Christophel and Baylee Rayl.
  • 👶🏼 Baby’s First PR: Congratulations to 6-month-old Rogue Murillo on the 24-second dead hang PR.
  • Congratulations to Renewed Strength CrossFit in Midland, TX on securing a new location in the Midland Summit Center.
  • Congratulations to Billy P. from Elm City CrossFit in Hamden, CT on reaching his goal of stringing together pull-ups.
    • Haven’t gotten yours yet? Keep working on it! More than just a movement PR, getting your first pull-up is a major health milestone.
    • Michael Easter: “The ability to do just one pull-up is the best thing you can do for your longevity.”
  • 💰 Congratulations to 2023 Games qualifier Matilde Garnes who was awarded a 150,000 kroner (~$14,291 USD) talent scholarship through Olympiatoppen Nord-Norge.
    • This scholarship is designed to help athletes from northern Norway succeed at the top level of sport, and is made possible by the efforts of International Functional Fitness Federation to make functional fitness a recognized national sport in Norway.
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)
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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)
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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)

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