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Morning Chalk Up

May 5   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Check out the story of the STRONG Coffee Company
  • Support at-risk kids this month and complete Forging Youth Resilience’s IGNITE workout
  • Check out the (unofficial) Adaptive Semifinal Recap
  • And, Cody Mooney’s Workout of the Week
  • Review of the Week: The Yeti Yonder Water Bottle
QUOTE OF THE DAY + Send us a Quote

“You can't win unless you learn how to lose.” - Kareem Abdul-Jabbar

  The STRONG Coffee Company Story  

The STRONG Coffee Company Story

STRONG Coffee Company specializes in producing convenient instant powders that combine coffee, grass-fed collagen protein and MCT powder. Their goal is to produce on-the-go coffee mixes that deliver a specialty coffee experience anywhere you go. I recently sat down with the founder and CEO of STRONG Coffee, Adam Von Rothfelder to learn more about the story behind the brand.

A tragedy that shaped his life. 

When Von Rothfelder was 22 years old, his older brother died of an overdose, permanently changing the trajectory and outlook he had on life. He said he was “given a gift,” realizing how little time we have on earth.

Von Rothfelder definitely didn’t waste any time. Shortly after his brother’s passing, he would go on to become a professional fighter before shifting gears into the many careers and skills he would endeavor before founding STRONG Coffee Company.

He had a career as a union electrician, personal trainer to celebrities like Ray Lewis, Joakim Noah, the Founder of Tom’s, amongst others. He owned a gym after his fighting career that had over 1,000 members and was a contestant on NBC’s “Strong.” Did I mention he also spent time modeling for Versace?

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Snag Your Free Velites Wrist Bands

Snag Your Free Velites Wrist Bands

Stay in touch with the latest news about innovative fitness products for athletes by joining the Velites family! When you sign up for their email list, you’ll also receive a FREE pair of wrist bands just for joining their community!

Velites works directly with athletes to guide their product design to ensure that you get to your fitness goals faster. They believe quality products and technology can be aligned to help you become a better athlete.

Check out their new products like their weightlifting belt, sunglasses, or some of their classics like their grips or jump ropes.

For a limited time, stay in the know and get your free pair of wrist bands!


🚨🚨🚨 Flash Sale!: We are doing a bit of spring cleaning at the Morning Chalk Up, and right now all apparel and patches are on sale. While supplies last.

Brooke Wells is creating a new collagen product with Podium. Learn more.

ICYMI: Check out our (unofficial) Teen Semifinals recap.

Not sure what to get your mom or wife for Mother’s Day? Don’t worry, we’ve got you covered with our Shopping Guide for Fit Mamas.

🤯 Check out all the Training Think Tank athletes who have qualified for Semifinals so far.

  CrossFitters Support At-Risk Children With IGNITE Workout  

CrossFitters Support At-Risk Children With IGNITE Workout

An annual tradition in the CrossFit community has returned for 2023. CrossFitters can support Forging Youth Resilience and at-risk children by completing the IGNITE workout.

The details: Now in its third year, the IGNITE workout is a fundraiser that runs during Mental Health Awareness Month (May 1-31). This two-part workout is free for community members, but the hope is that those who are able will make donations to support FYR’s mission of providing health education and leadership opportunities for at-risk children through weekly classes.

  • 100% of the proceeds will go directly toward empowering youth athletes nationwide. FYR has 24 clubs spread across Arizona, California, Colorado, Illinois, Kansas, Michigan, New Jersey, New York, Ohio, Pennsylvania, Tennessee, Texas, Virginia, and Washington.

The workout: There are two parts to the 2023 IGNITE workout. Community members have 18 minutes total to complete both parts.

  • Part 1 consists of 21-15-9 repetitions of thrusters (95 pounds for men, 65 pounds for women), lateral burpees over the bar, and sit-ups. Part 2 requires the athletes to establish a max complex of one power clean and one hang squat clean.
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  CrossFit Finalizes 2023 NOBULL CrossFit Games Winners for Some Adaptive Divisions  

CrossFit Finalizes 2023 NOBULL CrossFit Games Winners for Some Adaptive Divisions

The winners of the 2023 NOBULL CrossFit Games for five adaptive divisions have just been crowned, while some divisions are gearing up to compete in Madison, Wisconsin in a few short months.

One big thing: The 2023 season for adaptive athletes started off a bit rough, as new requirements were introduced by CrossFit, making it so just a diagnosis of a certain illness or disability didn’t suffice. Athletes had to go through physical tests and assessments by medical professionals to prove their impairment—a step that previously wasn’t taken until athletes had made it to the Games.

  • Athletes who prevailed, competed in the Open tests over three weeks, alongside the rest of the CrossFit community. While CrossFit had previously said five of the divisions wouldn’t make an appearance at the Games, it hasn’t ruled out an appearance for all divisions in 2024.

As long as the adaptive division has enough participation for a competitive field in 2024 “we will be inviting all adaptive divisions to compete at the CrossFit Games Finals,” said CrossFit HQ in a release. Three divisions this year will be in Madison; Upper Extremity, Lower Extremity, and Multi-Extremity.

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  Cody Mooney's Workout of the Week  

Cody Mooney's Workout of the Week

Today’s workout is programmed by Cody Mooney. In College, he made the bold decision to pursue a career in CrossFit and qualified for his first regional in 2014 at 19 years old. Cody became a two-time CrossFit Games athlete in 2019 and was part of the second fittest team in the world. Today, Cody Mooney is Director of Performance for the mobility and recovery app, pliability – an app that helps link the mind and body and fuses mobility, yoga, prehab, rehab, recovery, mindfulness, and strength.

Mobility workout

Seal / Sphinx – This pose lengthens the abdominal muscles and strengthens the spine. It can help release pain in the hip flexor region as well.

  • Start by lying down and facing the ground
  • Place both hands just outside of your chest
  • Resting on your forearms, lift your chest towards the sky
  • Allow your head to relax as you lift your chest and allow your abs to soften toward the floor
  • Hold for up to 1 minute
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  Review of the Week: YETI Yonder™ Water Bottle  

Review of the Week: YETI Yonder™ Water Bottle

YETI is a household name and most of us know them for their high quality coolers and their thermoses that actually keep your coffee hot and your bevvies cold.

But YETI has recently released the Yonder™ Water Bottle, and it’s definitely something a little different from their other products. As a lover of emotional support water bottles, I simply had to try it. Here are my takeaways.

Durable. When I read that the water bottle was made of plastic, I thought hmmm another flimsy plastic bottle. But this bottle is durable and virtually shatterproof. I’ve accidentally dropped it on the gym floor, pavement, and many other surfaces (yes I know I’m clumsy) with not a dent or scratch. It’s also dishwasher safe, so that when I wash it (way less than I probably should), it’s an easy task. Plus, Yonder™ water bottles have a five year warranty so as long as you don’t intentionally run yours over with a car, you’re covered.

Sealable top is a gamechanger. No one likes a leaky water bottle. You want to be able to throw it into your gym bag and not worry about all of your stuff getting wet. This one is sealed up tight with the two part Yonder™ Cap. Unscrew the top, which has a nice handle to carry the bottle, and drink from a controlled top that won’t dump water all over you when your hands are shaking after a tough workout.

Still keeps your drink cold. I was skeptical that a plastic water bottle would keep my drinks cold quite like a stainless steel YETI, but somehow they made it happen. No, the ice won’t be intact six hours later like some of the other YETI products, but it’s way more insulated than any of my other plastic water bottles.

The bottom line: My Yonder™ is getting frequent use! I bring it to the gym with me everyday and keep it on my desk during the day so I can stay hydrated. I have a 1 liter/34 oz bottle (the bigger size) which holds a lot of water. I would definitely recommend it to a friend!

Have a new product you want us to try?  Want us to write a review about your product? Email [email protected] to chat!

* The Morning Chalk Up is supported by our readers. When you buy through links on our site, we may earn commissions.*



Shop for Mom

Looking for something to get your Mom or your special lady for Mother’s Day? If she’s a CrossFitter, then we’ve got some ideas for you! Check out the Mother’s Day Shopping Guide for Fit Mamas to find a gift while you still have time!




A Pair of Grips That Don’t Require Chalk

What if we told you that you never had to chalk your hands again on pull ups? Element 26’s IsoComp Gymnastic Hand Grips are made to stick to any surface (whether it’s a speal bar, powder coated, plain steel, or if someone’s blisters are still on there) and help you save precious time in workouts without taking a break at the cha



Behind the Scenes at the PODIUM Nutrition Factory

Ever wonder how your favorite brands of protein are made? So did Brooke Wells. That’s why she and the rest of the PODIUM team took a tour of the factory that creates all of their dry powders, and you can come along for the ride with this video.



Born Primitive is Having a MAJOR Sale

Think Black Friday, but Spring. That’s right, Born Primitive is doing 25% off sitewide during their Spring Black Friday Sale. Snag a new swimsuit, new spring workout gear, or even a brand new pair of jorts. The sale ends 5/7 so don’t miss out!



This Pull-Up Modification

Looking to switch up your pull-up modifications and build the strength you need to get that first strict pull-up? We’ve got you covered with this drill!


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

3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)

See all upcoming events

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