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Metcon 7, Two Years in the Making

Morning Chalk Up

July 9   |   POWERED BY


Happy Friday and welcome to the Morning Chalk Up! With the announcement that no spectators will be allowed at the Tokyo Olympics, let’s be grateful we’ll still be able to watch the fittest on earth throw down later this month.

Your Morning Chalk Up team will be on the ground covering the Games end-to-end.

P.S. Want to support the team on their way to Madison? Buy a CHALKFIT tank or tee. The pre-sale ends today.

P.P.S. The winner of the Reebok Adventure Pack is Mariana Rustrian from Breckenridge, CO.

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“People do not decide their future. They decide their habits. And it's their habits that decide their future.” - Frederick Matthias Alexander

  Stand Up Paddle Board? Not So Fast Says Castro 

Stand Up Paddle Board? Not So Fast Says Castro

Earlier last month, Director of Sport Dave Castro weighed in on the issue of stand up paddle boarding, explaining why it had not been programmed in the CrossFit Games.

What he said: “The standup paddle board would take more skill specific to that sport and to that, way more than asking people who have never been in the ocean or never been on a paddle board to lay down on the paddle board and just paddle,” Castro said.

  • “I was just resolute in that decision and knew, ‘hey we’re not doing stand up paddle boarding we’re doing prone paddle boarding’ because you could take someone from the Midwest that’s never been to the ocean, who’s never been on the water let’s say, the open water, and take people from all over the world, put them on that thing, lay down, and use your arms and make it happen.”

Why it matters: After Castro revealed, on July 4, that event 1 would be a “swim distance long…and paddle, distance even longer,” there has been rising speculation that it would be a stand up paddle board.

  • The distance of the event has the potential to be quite long, according to city of Madison documents Morning Chalk Up uncovered that show three parks along Lake Monona have been approved for CrossFit’s use.
  • It’s just under five miles from one park to the next on foot; a little less by water.

For what it’s worth: The 2019 French Throwdown sanctioned event programmed paddle boarding with a paddle but did not require athletes to stand up. Many athletes remained on their knees.

  • The competition opener coupled a 500m paddle board with a 9.5k long distance run.
  • Watch the event.
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  • Individual Event 2 Announcement…sort of. Max Greenfield (or as New Girl fans know him as, Schmidt), announced on Dave Castro’s Instagram that IE2 will be a triplet including a sled pull, pig-flip and 42 muscle-ups. Then back to the pig-flip and end with a sled pull.
  • NEW EVENT: The CrossFit Virtual Games. Now you can participate in workouts that closely mimic what Games athletes are doing in Madison, all from home. The virtual Games will have multiple events where you can log your score on a worldwide leaderboard.
    • Registration is open now at and the competition takes place from July 28- August 1.
  • Last Chance Qualifiers Invited: Yesterday, Kristi Eramo-O’ConnellAlexandre Caron, and Emma Tall all announced that they’d received official invitations to Madison. And, although he didn’t say it directly, Roman Krennikov also posted a training video with the caption “The road to greatness continues.”
  • New coach alert: Former Games athlete Tommy Hackenbruck is joining the coaching staff at Underdogs Athletics, the team responsible for qualifying Kari Pearce, Bethany Shadburne and Danielle Brandon to the 2021 CrossFit Games. Learn why he decided to jump back into coaching and this time, for competitive athletes.
  • Diarrhea Deja Vu? Water conditions on Lake Monona aren’t looking very promising nearly two weeks out from the CrossFit Games. After Dave Castro announced individual event one would be swimming and paddleboarding, we found the city of Madison approved three parks for the Games all on Lake Monona. But the lake is currently closed due to the presence of blue-green algae.
    • “The CrossFit Games typically start their swimming from the boat launch at Olin Park into Lake Monona. Olin Park Beach is currently closed for swimming due to the presence of blue-green algae, also known as cyanobacteria,” Jennifer Braun, a microbiologist at the Public Health of Madison and Dane County told BOXROX.
    • At the 2017 Games, Josh Bridges claimed he had diarrhea almost immediately after swimming in Lake Monona. At the 2019 Games, Rich Froning swam in what he called “duck poop” and got “infected with parasites and has a rash and blisters.”


  • Get Fed Like Fraser: Sammy Moniz’s new cookbook, “Feeding the Frasers: Family Favorite Recipes Made to Feed the Five-Time Games Champion, Mat Fraser” is available for pre-order now. The book will be published on January 25, 2022.
  • Plant-based protein bars: Barebells, a high-protein bar company, released two plant-based flavors today, available in Salty Peanut and Hazelnut Nougat.
  The Story Behind the Metcon 7, Released in Europe Today 

The Story Behind the Metcon 7, Released in Europe Today

In July 2019, Justin Humphreys and nine others from Nike World Headquarters made the trip to the CrossFit Games in Madison, WI to gather information and create a vision to help them build the best training shoe ever designed.

This is the first CrossFit Games since the Metcon was infamously banned from being worn by athletes competing at the Games that the shoe was allowed on the competition floor.

Today, after working on the shoe for two long years, the Metcon 7 is being  released in Europe with all colors, including the Metcon 7 Mat Fraser edition, available on July 22 in North America.

Continue Reading...
  So, You Want to Look Like a CrossFit Games Athlete? 


So, You Want to Look Like a CrossFit Games Athlete?

I mean, who doesn’t want to look like the athletes at the top of this sport?

They are some of the fittest, strongest, fastest humans on earth and you can tell. They wear their years of training and commitment for everyone to see. So it’s no surprise that a major draw to starting CrossFit is to look like you do CrossFit.

The one-hour-a-day class is fun to start but you quickly determine that’s not going to get you there. So, you start adding in extra classes. Maybe you jump in on the endurance class a few times a week or start running on the side. You finish the class WOD and do a few pieces you saw on the Mayhem program. Intensity is a good thing, so more intensity and more volume must be a really good thing.

Except that it isn’t.

Continue Reading...
  So, You Want to Look Like a CrossFit Games Athlete? 

Kristi and Patrick O'Connell Talk Last Chance Qualifier | The Bottom Line

Watch Now...
  After Six Years Helping Thousands of Homeless, Kettlebells4Kids Closes its Doors 

After Six Years Helping Thousands of Homeless, Kettlebells4Kids Closes its Doors

In 2014, Aime Owens began Kettlebells4Kids with a mission to bring fitness to homeless kids starting in the Boston area and later across the country. After six years dedicated to that mission, the 501c3 is closing its doors, citing “operational funding” as the main reason for closing.

  • Aime Owens, President and Founder: “We want to thank the entire CrossFit community for their support and passion over the past six years.”
  • “There are so many other amazing organizations within our CrossFit family who are doing amazing things for homeless and at-risk youth. We hope our past donors will continue to look for ways to stay involved and make a difference.”

One big thing: Kettlebells4kids drew early attention in the CrossFit community from Katrin Davidsdottir, Cole Sager, Ben Bergeron and a 10-year-old Boston CrossFit kids athlete, Shiloh Ellis, who raised more than $10,000 on his own to support the organization.

Kettlebells4Kids by the numbers:

  • More than 4,000 athletes and affiliates were enlisted to help support this cause.
  • More than $500,000 has been raised to help over 5,000 homeless kids in 36 states.
  • 13 indoor and outdoor play areas for homeless children were built.
  Madeline Sturt's Workout of the Week 

Madeline Sturt'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 Madeline Sturt.

5 Rounds:
15 Chest to Bar pull-ups
5 Squat Cleans (225/155lbs or 102/70kg)
– Rest 3 Minutes –
5 Rounds:
15 Toes to Bar
5 Power cleans (225/155lbs or 102/70kg)
Time cap: 20 minutes

Some advice from Madeline: “The main focus is the gymnastics. Smart and consistent sets. The goal on the barbell is quick singles.”

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

  Madeline Sturt's Workout of the Week 

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An Interview with a 75-Year-Old Power Lifter

Joan MacDonald didn’t start her fitness journey until age 70, but five years later she is absolutely killing it. She started sharing her journey on social media and now boasts 1.3 million followers on Instagram. Hear her interview with Squat University and get inspired to stay fit and active for life.




The Nutrition That Scott Panchik Relied on to Make The Games

To reach his 10th CrossFit Games, Scott Panchik went next level on nutrition. "I struggled timing meals around training and turned to caffeine for energy, but I'd run out of gas." Enter UCAN Superstarch -- a revolutionary fuel that steadily releases energy with no spike and crash. "Now I finish workouts on a high," says Scott.



The Looping Snatch Pull

Constantly losing your snatch forward? If you're getting the bar high enough to pull, strength probably isn't the issue. The most common fault is your hips rising too fast and pushing the bar in front of you to create a looping pull. Check out this side-by-side comparison to see the fault, and get the progressions to fix it.



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Street Corn Chicken Tacos

These tacos take grilled chicken, seasoned grilled corn, fresh avocado salsa, and an addicting jalapeño lime sauce to create a simple dinner the whole family will love.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlights to [email protected] to be featured.

  • Fifteen-year-old Olivia Kerstetter hits 215 pounds/97kg for a clean complex. She’s only a few weeks out from competing in her first CrossFit Games and she’s coached by the one and only Jacob Heppner.
  • Adaptive Athlete Logan Aldridge deadlifts 455 pounds/206kg for two.
  • Aeian Baird-Watts push jerks 255 pounds/115kg for a PR.
  • Julie Matheson hits 95 pounds/43kg for a clean complex.
  • Tim Scheftic snatches 225 pounds/102kg for a PR.
  • Adam Kudry front squats 303 pounds/137kg for a PR.
  • 👏👏👏  to Beachside CrossFit in Ventura, CA for teaching their kid athletes proper form before upping the intensity. Just watch as this 8-year-old athlete at Beachside CrossFit performs “Grace” at 25 pounds/11kg with incredible form.

We ran out of pithy ways to describe this so we’ll just call it deadlifting four barbells connected by rope while standing seven feet in the air video. File this one under the “do not try this at home” category, please.

2/4: Valentine’s Day Massacre (Tucson, AZ)
2/4: The 2023 Winter Classic (Danbury, CT)
2/4: GOAT Youth/Teen Fitness Competition: Individual, Age Groups 10-17 (Olyphant, PA)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/12: The 2023 RCF Winter War (Londonderry, NH)
2/18: Moultrie South Georgia Classic (Norman Park, GA)
3/1 - 3/31: Barbells For Bullies: Sit Ups For Pups (Online Event, United States)
3/18 - 3/19: Okanagan Valley Throwdown (Penticton, Canada)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/25: No Weak Links (Marcy, NY)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)

See all upcoming events

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