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Justin Medeiros Builds Strength and Competes in Powerlifting with Coach Jesse Bifano

Morning Chalk Up

January 3   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Two-time Fittest Man, Justin Medeiros competed in a powerlifting meet under the watchful eye of coach Jesse Bifano
  • How the 80/20 rule works for nutrition?
  • Legends Championship organizers explain prize purse confusion

Elevate your gains in 2024 with Morning Chalk Up’s New Year Nutrition Guide.

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“Jesse genuinely wants people to get better. He wants us to appreciate and respect heavy weights. It’s a blessing for me to be working out with some of the Fittest People on Earth with Justin and Ellie.” - Dallas Hamm on Coach Jesse Bifano and his training partners

  Coached by Jesse Bifano, Justin Medeiros Hits Big Numbers at Powerlifting Meet  

Coached by Jesse Bifano, Justin Medeiros Hits Big Numbers at Powerlifting Meet

Two-time CrossFit Games champion Justin Medeiros competed in his first powerlifting meet last month just outside of Meridian, ID.

Taking a (slight) step aside from CrossFit over the last several months, Medeiros, under coaches Adam Neifer and Jesse Bifano, trained alongside good friend and heavy lifter Dallas Hamm, who also competed at the same meet.

Flashback: The first time many of us began paying attention to a young Justin Medeiros was at the 2020 CrossFit Games, where he was just one of five athletes who made it through to the final stage of the competition. There was something about him: a fire, an excitement, and a drive that left many fans with a gut feeling that this kid could be the next Games champion.

While Medeiros finished third that year, it was apparent that there were holes in his game, with one noticeable area to improve being his pressing strength. The final five athletes were tested with the CrossFit Total, and after taking fifth place with a strict press of 175 pounds, coach Neifer was prompted to reach out to Squamish Barbell co-owner Jesse Bifano for additional training.

Medeiros and Bifano began working together in November 2020, taking it one session at a time to see if the dynamic would work. Bifano was reluctant to coach someone remotely but was open to giving it a try. He was adamant that all sessions be coached over Zoom or FaceTime so he could watch Medeiros’ movement, form, and progress. On New Year’s Day 2021, the two officially teamed up and have been working together ever since.

  • “When he won the 2021 Games, I remember Adam dropping me off at the bus, and he said to me, ‘What do you think; do it again next year?’ And I thought, honestly man, he’s the Fittest Man on the planet now. There’s not a door that won’t open when he knocks on it; he can go anywhere he wants,” Bifano said.
  • “But what we were up to and what we were doing as a team was really special, and so we stuck with it and continued to adapt it. But honestly, from then to now, the content has changed […] but we still do two sessions a week on FaceTime. We don’t miss a session,” Bifano said.
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No Shortcuts Documentary: “Project Italy,” the documentary focusing on the No Shortcuts training camp, is available now on the No Shortcuts YouTube channel.

New Nano Alert 👟 🔥: The Reebok Nano X4 is coming on January 12. Learn more soon.

🚨🥇🚨 Podium Sale: Supplement maker Podium has announced the “One and Done” sale, running January 4-11. Loyalty members can shop a day early, so sign up now. *U.S. only.

💰💰 Mayhem Athlete’s January Challenge: Want a chance to win $10,000? Join the January Fitness Challenge by signing up to be a Mayhem Athlete for free by January 7th. If you earn the maximum number of points in January, you’ll have a chance to win the grand prize.

How to earn points:

  • Log your daily workout for one point each day, up to five points each week.
  • You can also post on social once per week for five points.
  • Make sure to tag @mayhemathlete and use #januaryfitnesschallenge

ICYMI: What questions are we hoping to answer in the 2024 CrossFit Games season and beyond?

  Stop Chasing Trends: How the 80/20 Rule Can Transform Your Health  


Stop Chasing Trends: How the 80/20 Rule Can Transform Your Health

Do you ever feel overwhelmed by the endless stream of nutrition advice and guidelines?

Are you tired of chasing the latest trends and wondering if you’re missing out on the key to achieving your health and fitness goals?

We’re bombarded with information about nutrition, diets, and lifestyle choices these days, constantly told we need to focus on everything from additives and sweeteners to organic versus conventional.

It’s easy to get caught up in the minutiae and lose sight of what truly matters.

If that’s you, it might be time to embrace the 80/20 rule.

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  Legends Championship Organizers Explain Payout Confusion  

Legends Championship Organizers Explain Payout Confusion

The podium athletes from the Legends Championship 2023 were told they likely wouldn’t be receiving any prize money this time around, an expense that typically comes from the pocket of the event organizers, Joe Linton and Bob Jennings.

The competition was held last month in Tempe, AZ, and brought together athletes in 30 divisions, including individual, scaled, and teams ranging in age from 35 through 65 and above.

Following the conclusion of the competition, top finishers from the masters-only competition received an email from Linton stating that, unlike years past, they wouldn’t be paying out any prize money due to limited funds.

“While we would love to pay out significant prize money every year, unfortunately, we will not be able to provide any for 2023,” the email from Linton to the podium athletes stated.

A prize purse was never promised for 2023 or in years past.

  • Linton and Jennings say there is a lot that goes into putting on a competition of that magnitude, adding that the estimated minimum cost for putting on an event like Legends starts at $300,000.
  • The costs begin to add up and “we end up funding the event out of our own personal funds and in years we did live streams that check was not a small amount,” Jennings said.
  • “We don’t take a salary, we don’t get paid. We get nothing from this. We put this on for the benefit of the community that wants to compete. It’s not some financial windfall for us.”
  • “Based on where sponsorship came in this year and where our bills are this year we felt it was important to let the podium people know that they’re probably not going to get a payout this year, and if they do, it probably is going to be on the lighter side.”
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  Legends Championship Organizers Explain Payout Confusion  

New Year Nutrition Guide

Okay, so it’s that time of the year when we all say “New Year, New Me”. Well, Morning Chalk Up has your back with our New Year Nutrition Guide – your secret weapon for smashing fitness goals, conquering new milestones, and becoming the best version of YOU! Because this year, it’s not just about saying it – it’s about owning it!

Because Tacos Won't Solve All Your Problems.


Continue Training While Injured

Take a look at this quick read, regarding training while injured. While "just rest" may be the most common advice, that's not always the best prescription. Understand why you should move while sidelined, and how to do it safely and effectively.




Ditch The Resolutions

Looking to get fit inside and out in 2024? Resolutions may not get you there. But therapy just might. Give it a try this year. Millions of people have used BetterHelp to find the get therapist for them — without having to leave home. Start today and take 25% off your first month.



Improve Your Butterfly Pull-Ups

Try this drill to build better (and possibly safer) butterfly pull-ups. This sequence helps with lat strength and timing, adding one rep as you go.



NOBULL Holiday Sale

Check out the NOBULL holiday sale, with tons of final sale items, priced to move. Sweatshirts, shoes, pants, shorts and more, you're sure to find something you need to help you crush your 2024 goals.



Rocky Road Bars

Try this recipe to make rocky road bars using fruits, nuts, and dark chocolate. This sweet treat is a portable little snack or a great topper after a long day. Use high-quality dark chocolate to keep it all as healthy as can be.


Share Your CrossFit Story


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4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
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