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Matt Fraser Causes a Sell-Out

Morning Chalk Up

April 16   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Quarterfinals were a big win for CrossFit LLC.
  • The top-50 women continue to get stronger and faster.
  • The science behind SuperFoods.
  • Mat Fraser says beta-alanine gave him a “third lung,” beta-alanine sells out.
  • And, Ben Smith’s Workout of the Week.
  • Hot off the press! Commemorate the 2020 CrossFit Games season with a Morning Chalk Up limited edition print newspaper. On sale now.

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

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“Life is ours to be spent, not to be saved.” - D.H. Lawrencea

  Give CrossFit a Big Win for Introducing Quarterfinals, say Athletes, Coaches, and Gym Owners 

Give CrossFit a Big Win for Introducing Quarterfinals, say Athletes, Coaches, and Gym Owners

Cori Clark admits she was bummed when CrossFit LLC removed the Regionals format in 2019 and replaced it with Sanctionals, as she had reached a level where qualifying to Regionals was a realistic goal for her.

During the next two seasons, the 29-year-old Clark competed in the Open knowing it would be the end of her CrossFit season. All of that changed this year with the introduction of Quarterfinals.

  • “It has given people like me, who maybe don’t do CrossFit full-time, a chance to strive for something and compete, and it gave us an opportunity to do some of those higher level movements,” said Clark, a coach at CrossFit Gambit in St. Louis, MO. “And for some of our younger athletes — we have a bunch of 19 year olds at our gym — it gives them a new outlet and a reason to train hard,” she added.

Clark’s Quarterfinal experience: Though Clark did better than she expected, placing 435th in North America, she insists her favorite memory of the first ever Quarterfinals weekend was how everyone at her gym came together to support their athletes.

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  • OUT Foundation Partners with Ragnar Events: Ragnar will be spreading The OUT Foundation’s mission at various in-person activations across the United States and will be providing free access to LGBTQ+ young adults from the organization in an effort to encourage participation and community celebration at their races.
    •  Lambert Budzinski, Managing Race Director and Chairperson of the Diversity & Inclusion Committee at Ragnar Events: “Ragnar Events is extremely proud and honored to partner with The OUT Foundation. We are grateful for the opportunity to jointly support The OUT Foundation’s mission while working together to ensure that the health and wellness environment is inclusive to all individuals from a multitude of backgrounds and experiences.”
  • ICYMI: Market Watchwrote about the ongoing struggles that community gyms and fitness facilities are facing and how the GYMS Act, legislation that will provide gym owners with specific support, could become part of the infrastructure package that is set to pass in Congress later this year.
    • The bipartisan GYMS Act, which currently has over 80 co-sponsors, will help preserve America’s health and fitness infrastructure. This is important given that data shows existing federal relief programs have failed to help small gyms and fitness studios, with nearly two-thirds of owners saying existing programs have not been useful.
  • Gym Tales & Barbells: Bella’s Journey: Everyone experiences a new environment at some point in their lives. Bella the barbell was in for a shock when she stepped into the gym for the first time. Even though she feels a little bit blindsided at first, with the help of her new gym equipment friends, she finds her true purpose. This new children’s book is available now.
  • Therabody Makes $34M Acquisition of PowerDot. Therabody, the global innovator in tech wellness and the creator of the Theragun, announced today that it has acquired the world’s first Smart Muscle Stimulator, PowerDot.
    • “The integration of PowerDot’s clinical technology complements and further expands our product line, making cutting-edge, natural alternatives to traditional medicine available to everybody,” explains Benjamin Nazarian, CEO of Therabody. “PowerDot’s technology is superior to its competition and has changed the way consumers manage pain and optimize recovery. We’re looking forward to working with Eric and the PowerDot team in order to grow this electrical stimulation technology.”
  • Meg Reardon is the newest ambassador for AIRWAAV, the performance mouthpiece.
  Bigger, Faster, Stronger: The Top 50 Women of the Open Prove Their Strength in 21.4 


Bigger, Faster, Stronger: The Top 50 Women of the Open Prove Their Strength in 21.4

In 2015, when the concept of a 1 rep max lift immediately following a workout was introduced, the leaderboard saw an immense shake-up of athletes both purposefully taking lower scores on the first part of the workout to lift more as well as specialists coming to the top of the leaderboard with impressive lifts who could not handle the volume of the Metcon portion of the workout. In 2018, the CrossFit community saw a similar phenomenon with workout 18.2 and 18.2a.

Remind me: In 2015, the average final ranking of the top 50 athletes in the one rep max clean and jerk after the deadlift, toes-to-bar metcon of 15.1 was 12,507 for the men, with 36% of men in the top 50 for that workout not even finishing the full open, and 1,680 for the women.

  • These numbers differ significantly from the average overall finishes of the top 50 in the first portion of that workout, 15.1, which was 202 for the women and 2,718 for the men.
  • In fact, the average finish for men on 15.1 who finished in the top 50 for 15.1a was 53,842, and the average finish for women on 15.1 who finished in the top 50 for 15.1a was 5,657.
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  The Science Backed SuperFoods Short List 


The Science Backed SuperFoods Short List

If there is one buzzword in nutrition that simply won’t die, it’s “SuperFood.” This one has been around for decades and every few years, a new food emerges as the Super Food du jour. A few years ago, stores could not keep Acai berry-anything on the shelves. I probably spent $200+ on Acai bowls alone when I was spectating at the 2016 CrossFit Games, I had at least one per day. Never mind that those bowls are actually loaded with sugar and fat (duh I got the warrior bowl with peanut butter, granola, and hemp). Before Acai it was coconut oil, avocado, brazil nuts, and a long list of others. Claims include improved heart health, weight loss, energy levels, and decreased aging. And in typical American consumerism fashion, we gobble those foods up in mass quantities. You know what is not going to speed up weight loss? Four avocados a day. Yes I know guac is extra.

The term “SuperFood” is an incredible marketing device when people are looking for the next best thing to aid them in whatever their physical or health goals are. But they almost never live up to the hype. So understanding that the majority of what hits magazine covers is complete BS, the question is, are there truly any super foods at all?

Yes, although the list is short. Really short. I’m limiting this list to foods that have a significant amount of data surrounding them.

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  Beta-Alanine Sales Skyrocket After Mat Fraser Says on Joe Rogan Podcast, “It gives me a third lung” 

Beta-Alanine Sales Skyrocket After Mat Fraser Says on Joe Rogan Podcast, “It gives me a third lung”

Last month on the Joe Rogan podcast, five-time CrossFit Games Champion Mat Fraser casually mentioned that when he was competing he took “a shitload of beta-alanine,” before each workout. Dry, by the spoonful, and then he “swigge(d) it down” with water, said Fraser of the supplement he kept in his gym bag at all times.

  • “It makes me feel like I have a third lung,” he added.

Since then, beta-alanine sales have taken off, said supplement company owners Rowan Minnion, the owner of Blonyx, Bert Neibergall, the co-owner of Ballistic Labs, and Walter Hinchman, the CEO of Swolverine.

The details: Ballistic Labs, a supplement company based in Langley, B.C., did the same amount of beta alanine sales in the last month than they did in the entirety of last year. Meanwhile Blonyx, a company that caters specifically to CrossFit athletes through their beta alanine, creatine and HMB products sold “at least” three times more beta alanine last month than usual, Minnion explained, and Reno, NV-based Swolverine has seen a 30 percent increase in their beta alanine sales.

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  Ben Smith's Workout of the Week 

Ben Smith'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 Ben Smith.

5 Rounds for Time:
25/20 Calorie Row
20 DB Snatch (50/35lbs or 22.5/15kg)
10 Single Arm DB Overhead Squats (50/35lbs or 22.5/15kg)
*Rest 1 min after each round
Time Cap: 20 Minutes

Some advice from Ben: “The minute rest is there so you can row a little harder than you want to. Try not to put the dumbbell down! Took me 16:02.”

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

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Synchronized Chest to Bars

Is there a more beautiful image in CrossFit than watching a team performing perfectly synchronized pull-ups? Well, grab a partner because Misfit Athletics has put together this five-minute training guide that you can try at your gym.




A Rogue Fitness Home Gym

A home gym with 320 pounds of Rogue Bumper Plates, a Rogue Barbell and a Rogue Echo Bike? Yes, please. Win Awesome Gear makes fitness accessible through high-quality equipment giveaways and by supporting charities focused on the same. Use code "CHALKUP10" for 10% off entries.



An Egg Roll in a Bowl

This egg roll inspired recipe has all the flavors that you love without any of the frying. It's just a big, beautiful skillet full of fresh vegetables and lean protein stir-fried in a savory sauce.



Your First Handstand Push Up

Nervous to get inverted? Struggling to get your first HSPU? Try this course from the team at Train Your Weakness to improve your confidence, strength, and coordination and get you that first HSPU in only six weeks.



How Dr. Julie Foucher Started Competing in CrossFit

Julie Foucher joined Coffee Pods and Wods to discuss her origins competing in CrossFit. They touch on how she has bounced back from injuries throughout her career, the competitive landscape of CrossFit going forwards, and her love of coffee (of course).


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.

10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Rua Rumble II (Frankfort, IL)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: The X Games (Brooklawn, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Wodtoberfest (Owosso, MI)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Ragin Games (Lafayette, LA)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
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)
10/21 - 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: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
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: 2022 Arsenal Throwdown (Pittsburgh, PA)
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: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, 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)
12/2 - 12/4: WheelWod Games (Raleigh, NC)
12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)

See all upcoming events

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