Your Coffee is ready.

Justin Medeiros Talks Monster Energy Partnership

Morning Chalk Up

March 22   |   POWERED BY

AscentProtein_1594044041 (1)

Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Justin Medeiros talks about his new partnership with Monster Energy
  • David Bradley on dropping 51 pounds before winning CrossFit Games teen title
  • O2 secures funding from Spartan Race founder
  • CrossFit has released the floor plan for the Quarterfinals
  • Who made waves in the teen divisions at the Open?
QUOTE OF THE DAY + Send us a Quote

“You exist only in what you do.” - Federico Fellini


VIDEO: Hans Molenkamp and Justin Medeiros Recap Their Open Experience and Monster Partnership

Watch Now...
SPONSORED AscentProtein_1594044041 (1)
Benefits of Taking Whey and Plant Protein

Benefits of Taking Whey and Plant Protein

Did you know top athletes are choosing to incorporate both whey protein and a plant-based protein into their diets?

Incorporating both into your diet allows for your body & muscle health to benefit from multiple protein sources.

“Taking both a whey protein and plant-based protein in my diet has allowed me to vary my protein intake throughout the day.” – Katrin Davidsdottir, 2x Fittest Woman on Earth

Try adding Ascent’s plant-based protein into your morning smoothie and keep seeing improvements in your muscle health.



CrossFit has released the floor plans for the quarterfinals and we’ve got you covered with some instant analysis.

In case you missed it, Lauren Kalil was joined by Morning Chalk Up’s very own Patrick Clark and Joe Genetin-Pilawa for a CrossFit Open Leaderboard recap show.

The man with the exceptional beard, Rory Mckernan, spoke to WHOOP about the diet and lifestyle changes he’s incorporated while taking on the 75 Hard challenge. 💪

The 2022 Rogue Invitational will be October 28-30 at Dell Diamond in Round Rock, Texas.

NOBULL is getting some big media love in Fortune magazine. NOBULL co-founder and Reebok alum Marcus Wilson explained the company’s mantra:

  • “There exists this idea that if consumers wear this technology, they’ll run faster and jump higher. We feel that’s bullshit. It’s about the work you put in; people training every day to get better.”
  David Bradley Details 51 Pound Weight Loss Journey to Winning CrossFit Games at 15-Years-Old  


David Bradley Details 51 Pound Weight Loss Journey to Winning CrossFit Games at 15-Years-Old

When 13-year-old David Bradley watched Wodapalooza in 2017, where his sister was competing in the elite Women’s division, something clicked: the competition floor was where he belonged.

Seeing the action in real life set a fire inside Bradley. The past three years of CrossFit he’d just been participating in teens classes for fun at his local affiliate. However, a year later, Bradley would be on that very same competition floor after a 51-pound weight loss, and a year after that he stood atop the CrossFit Games podium.

Continue Reading...
  O2 Secures Investment from Spartan Race Founder  

O2 Secures Investment from Spartan Race Founder

O2, the grassroots hydration company co-founded by Dave Colina, has secured support from one of the biggest names in the fitness space. Joe De Sena, the founder of Spartan Race, has joined a sizable list of investors.

Remind me: O2 launched a $3.6 million Series A crowdfunding campaign on December 30, 2021, and used SeedInvest as the platform. O2 initially made 30,263 shares available with a minimum investment amount of $463.

  • The SeedInvest campaign comes to an end on April 8, but O2 has already surpassed its goal. The company has raised $632,611, but there are plans in place to make even more progress.

Why this matters: O2 Pure Hydration has strong ties to the CrossFit world, as well as several big names showcasing the brand. Bethany Shadburne, Kari Pearce, Elijah Muhammad, and Scott Panchik are only some of the examples. Now that O2 has hundreds of new investors, including De Sena, the company should be able to make even more moves while pursuing a brighter future and partnering with one of the biggest names in fitness.

De Sena has a reputation based on his business acumen. He is a The New York Times bestselling author and the host of No Retreat: Business Bootcamp on CNBC. His show of support is major for O2, a brand that has already experienced a meteoric rise since Colina founded it out of his car.

Colina: “We’re thrilled to have Joe as an investor, not only because of his experience building $100M+ brands, but also because he shares our values of Honesty, Humility, and Hustle,” said Colina. “His global fitness community reaches 10+ million people around the world, and we’re humbled by the opportunity to learn from him while contributing to his mission of helping others lead healthier lives.”

Worth noting: De Sena made the investment as an individual. This is not a deal between Spartan and O2. The two companies could join forces at a later date, but De Sena is first showing his personal support for the hydration brand after previously highlighting another.

  • Spartan inked a multiyear partnership with BodyArmor in 2018, making it the “official sports drink of Spartan U.S.” The company, founded in 2011 by Lance Collins and Mike Repole, was one of the fastest-growing brands at the time with ties to both NASCAR and Kobe Bryant. Coca-Cola has since purchased full control of BodyArmor for $5.6 billion.
  • De Sena identified BodyArmor as a brand to watch as the company made major moves in the space. O2 is already growing exponentially, but De Sena’s investment serves as a solid indicator that even more progress is on tap.


  Individual Quarterfinal Floor Plans Have Been Released  

Individual Quarterfinal Floor Plans Have Been Released

As promised, CrossFit HQ released the floor plans for the five Quarterfinal workouts at noon pacific on March 21.

The details: If you qualified, you better get ready for some funky WODs.

  • Workout 1 shows taped boxes against the wall at 40” and 24” as well as DBs and stacked plates (or similar items, to create a deficit) as well as eight feet of space in between.
  • Workout 2 shows a GHD plus a set of gymnastics rings.
  • Workout 3 shows a climbing rope, a wall ball target and 25’ space to move across.
  • Workout 4 shows a rack and a barbell. While it does not show a flat bench, we could imagine it being included here.
  • Workout 5 shows a barbell, a plyo box and a Concept2 rower.

The bottom line: These floor plans will allow for a lot of speculation as to what the workouts are for Quarterfinals.

  • At first glance, there is no flat bench, which was added late, although it could be part of the setup for workout four, even though it’s not clearly laid out.
  • We see a setup that might involve deficit HSPU, in workout one.
  • There are gymnastic rings in workout two. That could mean ring MUs or toes-to-rings.
  • Workout three has a rope, a wall ball target and a set flat distance, so we can only assume rope climbs, wall balls and a handstand walk.
  • Workout four shows a rack and a barbell with plates. If the flat bench is incorporated, this is where it will likely be.
  • The final workout–number five–looks gnarly. It involves a barbell, a plyo box and a rower. The combinations of these movements are infinite.
  Teen Division Success Continues After 2022 Open  

Teen Division Success Continues After 2022 Open

Last year the teenage division had unprecedented success in the Open as athletes and division alumni led by Mallory O’Brien and Emma Cary not only showed the future of the sport is bright but the future is here and ready to compete now. The 16-17 year old division for the boys and girls didn’t dominate the top of the leaderboard this year but the athletes still made their presence known and with several moving onto the next stage of the NOBULL CrossFit Games season, the Quarterfinals.

Note: The Open leaderboard was still being finalized at the time of writing of this article.

Girls 16-17 Division: Last year the division had three girls in the top-15 and five in the top-100, this year the division boasts just two in the top-100 which is still an impressive feat nevertheless.

  • Emma Lawson: The 17-year old Canadian won her second teen Open title, adding to the one she had in the 14-15 division in 2020. She placed 102nd in the Open overall after placing 15th last year. All indications point to her competing as an individual and not defending her 16-17 year old Games title this season.
  • Olivia Kerstetter: Despite Lawson winning the Open in the division, it was Kerstetter who had the higher placing in the Open, finishing 69th overall, the highest of any girl in the division. The 16-year old is a favorite to contend for the division’s Games title after dominating the 14-15 year old division the last two year culminating with a Games title last year. The highlight for the Jacob Heppner protege was her 38th finish in 22.2, finishing the deadlift, burpee over the bar couplet in 8:34.
  • Trista Smith: After placing fourth at the Games last season, Smith also moved up to a new age group division. The top 14-15 year old in the Open last year, placed 86th in the Open and third in her new age division this year. She trains out of CrossFit Fort Vancouver, the same gym as reigning “Fittest Man on Earth” Justin Medeiros.
Continue Reading...
  Brooke Wells Partners with Eight Sleep, Says Mattress is a “Game Changer  

Brooke Wells Partners with Eight Sleep, Says Mattress is a “Game Changer"

Seven-time CrossFit Games athlete Brooke Wells has signed with Eight Sleep, the popular mattress company, joining fellow Games athletes Kristi Eramo and Bayley Rayl on the Eight Sleep team.

Remind me: Eight Sleep is known for their temperature control technology that allows you to set the temperature of your mattress, on each side of the bed, to sit between 55 F and 110 F. Further, their Pod Pro allows you to track key health and sleep metrics, such as heart rate and heart rate variability, during the different stages of sleep throughout the night, thus giving you a sleep score each morning.

Wells’ Eight Sleep Story

Wells started using an Eight Sleep mattress a little over a month ago, and “it has been a game changer,” she said.

“I used to wake up multiple times in the night because I was uncomfortably hot, but now I sleep amazingly throughout the full night,” said Wells, who generally goes to bed at 9 p.m. and sleeps until around 7:30 a.m.

Continue Reading...


The Importance of Reliable Breathing

It seems obvious, but the number of people who forget to breathe while doing cardio is incredible. Hear the breath master himself, Chris Hinshaw, explain the importance of reliable and predictable breathing while running.




Seven Days of HYBRID Training For Free

The HYBRID Strength Coach App brings together world-class coaching, proven programming that gets you results, and training options for all levels. Because we all deserve results no matter where we are in our fitness. Download the HYBRID Strength Coach App and get your first seven days of any best in class programs for free.



Donkey Kicking Your Lifts

My feet were loud, that means I was powerful, right? Sometimes, yes, but more often than not, no. We often equate hearing our feet hit the ground with a powerful triple extension, but that sound may be hiding the truth. Check out this explanation and avoid the dreaded Donkey Kick.



Up To 50% Off at Reebok

It's Spring savings season at Reebok, and Morning Chalk Up readers can save 40% off sitewide and 50% off sale items. Just use code "SPRINGSAVINGS" at checkout to perform some spring cleaning on your closet.



Your Tight Hamstrings

Passive mobility work has its place, active mobility work has its place...and so does loaded mobility work. Here’s six challenging loaded hamstring mobility exercises that allow you to strengthen and flex your hamstrings together.


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

3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/1: CFR Crunchathon (Cincinnati, OH)
4/1 - 4/2: The SuperTotal 2023 (Bridgeport, PA)
4/1 - 4/2: Seadog Summer Showdown (Jupiter, FL)
4/2: CFC Clash (Tallahassee, FL)
4/6 - 4/9: The Crown (Mallorca, Spain)
4/12 - 4/30: Courage to Rise Against Sexual Assault (Online, )
4/15: Best Babes Riverbend (Godfrey, IL)
4/15: Spring Fever Competition (Shelton, CT)
4/15: Teams Of The Midway: MMFF (Cary, IL)
4/15 - 4/16: Butchers Battles (Copenhagen, Denmark)
4/15: Big Impact Games Throwdown (Rockford, IL)
4/15: Battle for the Mountain 8 (Dawsonville, GA)
4/15: The Main Thing (Teams of 4: FFMM) (Cullman, AL)
4/15: WOD Wars Fitness Festival (Dunedin, FL)
4/15: Girls Gone Rx Canada: Newmarket Central (Newmarket, Ontario)
4/15: Best Babes Canada: Greater Montreal (Vaudreuil-Dorion, QC)
4/15: Best Babes Gilbert (Gilbert, AZ)
4/15: Best Babes Partner Comp: Woodland (Woodland, CA)
4/15: Best Babes Wyoming (Cheyenne, WY)
4/15: Girls Gone Rx Ohio (Lancaster, OH)
4/16: Warrior Affiliate League – Deuces Wild (La Habra, CA)
4/21 - 4/23: Bayside Classic (Daphne, AL)
4/22: Festivus Games Teams of 3 (Canandaigua, NY)
4/22: The Festivus Games (Rio Rancho, NM)
4/22: Festivus Games (Canandaigua, NY)
4/22: Festivus Games (Gainesville, GA)
4/22: Festivus @ CrossFit Loop (Castle Rock, CO)
4/22: Festivus Games (Willmar, MN)
4/22: AMRAP4Autism (Forked River, NJ)
4/22: Spring Thaw Throwdown (Cumming, Georgia)
4/22 - 4/23: Benidorm Fitness Challenge (Benidorm, Alicante, Spain)
4/22: Festivus Games – Individuals and 3-Person Same Sex Teams (Savannah, GA)
4/22: Festivus Games – Teams and Individual @ Crossfit Unbreakable (Parsippany, NJ)
4/29: Battle of the Elements (Ocala, FL)
4/29: CHLKDUP Classic (Nashville, TN)
4/29 - 4/30: Battle at the Lab (Clarksville, TN)
4/29: 2023 Spring Fling Olympic Weightlifting Meet (Chapel Hill, NC)
4/29: Warrior Slam IV (Waldwick, NJ)
4/29: CrossFit Waldwick – Warrior Slam IV (Waldwick, NJ)
5/6: Northwest Arkansas Basement Brawl (Fayetteville, AR)
5/6: O-Town Throwdown (Oconomowoc, WI)
5/6: Fittest on Main (Boaz, AL)
5/6: Fight for the Fittest TEAM (Ronkonkoma, NY)
5/6: Cynchro De Mayo Throwdown (Lapeer, MI)
5/6: Rep Your Box (Seattle, WA)
5/6: Code 3 Clash (Eagle, ID)
5/7: Spring Fling (Medina, OH)
5/13 - 5/14: Hold Fast Competition Team Challenge (Parabiago, Italy)
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)
5/20: Limitless: All Female Competition (Batavia, OH)
5/20: Mayhem & Massacre (Winston-Salem, NC)

See all upcoming events

Your Coffee is ready.