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Noah Ohlsen shares career insights in his final year as an individual

Morning Chalk Up

May 2   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The Age Group division brings Games legends back to Madison
  • Noah Ohlsen takes a final crack at the Individual division and shares his thoughts with us
  • Support at-risk kids this month and complete Forging Youth Resilience’s IGNITE workout

Nominate your affiliate as our next affiliate of the month. Send us a short note explaining why we should feature your gym.

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“Winning is not a sometime thing; it's an all-time thing. You don't win once in a while, you don't do things right once in a while, you do them right all the time. Winning is a habit.” - Vince Lombardi

  Age Group Semifinals Bring Legends Of CrossFit Back To The Big Stage  

Age Group Semifinals Bring Legends Of CrossFit Back To The Big Stage

Browsing the Age Group Semifinals leaderboard, you might think you’re back in 2013. Rich Froning sits atop the men’s 35-39 leaderboard, trailed closely by Scott Panchik, while Sam Briggs and Stacie Tovar sit comfortably in the top ten in their respective divisions having successfully punched their ticket to the 2023 CrossFit Games.

As the sport of fitness continues to age, so do its competitors. But for Games legends, age is just a number, but fitness is for life.

In the 35-39 men’s division, multi-year Games veterans Rich Froning, Scott Panchik, and Sam Dancer all sit within the top five and have earned their tickets to the 2023 CrossFit Games.

  • They are closely followed by one half of what might be the fittest couple on earth Frederik Aegidius, husband of Annie Thorisdottir, who sits in seventh overall, ready to make his fifth appearance at the CrossFit Games
  • Sliding just under the cut line, the 35-39 division will also usher in the return of Elijah Muhammad. The 35-year-old Games veteran, but masters rookie, was able to place 10th after a 19th place finish in Quarterfinals.

In the 35-39 women’s division, 2019’s Affiliate Cup Champion team member Chyna Cho sits atop the leaderboard, ready to make her ninth appearance at the CrossFit Games.

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Built to Move. Built For the Wild.

Built to Move. Built For the Wild.

“We are built for being outside- getting sun exposure, playing, and exploring,” says Kelly Starrett, co-author of “Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully.” Maintain strength through movement with these tips from their book:

  • On big training days get at least 8k steps to decongest tissues and enhance recovery.
  • Rehydrate your whole system after training with 20-30g of protein.
  • Chug water first thing in the morning. Your brain and tissues will thank you.
  • Get salts on board with an electrolyte drink like LMNT. Try it hot and sip it like tea.

Stay hydrated wherever you train with YETI Rambler® Bottles.


Morning Chalk Up Alums, Brian Friend and Patrick Clark launched B.FriendlyFitness, a news and analysis site to keep the community informed on the ins and outs of the sport of fitness, with some bonus disc golf insight too.

Did You Know: An American man has won the CrossFit Games every year except once (Spoiler: it was the Finnish athlete Mikko Salo in 2009.) Salo famously made a deal with himself that he would never let a workout put him on his back–he could drop to his knees at the end, but that was it. Several of us at the Morning Chalk Up have taken this to heart.

2POOD is an Official Games Partner: CrossFit announced today that 2POOD is an official Games partner and licensee, as the “Official Belt and Official Athletic Tape Provider” of the 2023 NOBULL CrossFIt Games. Athletes can now preorder the official CrossFit Belt here.

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.

ICYMI: CrossFit Dynamo is our Affiliate of the Month. Nominate yours here.

  Noah Ohlsen Shares Insights from His Career Heading into His Final Year as an Individual  


Noah Ohlsen Shares Insights from His Career Heading into His Final Year as an Individual

If you know anything about the CrossFit Games, you’ve probably heard the name Noah Ohlsen once or twice. He has participated in thirteen CrossFit Opens, won the Spirit of the Games last year, and is on his way to his tenth year competing in the CrossFit Games.

Someone with that much experience has so many insights to share. I sat down with Noah to get the goods and better paint a picture into his approach to nutrition, lifestyle, and mindset with his drive to be competitive in the sport.

We started with diet history

  • He started doing CrossFit in 2010, which was his sophomore year in High School
  • The Paleo and Zone diets were very popular as the sport of CrossFit emerged where he focused on real whole foods, less processed foods, and little carbohydrates
  • He went through a six year gap of a middle ground where he didn’t focus too much on nutrition but used things like a meal prep services for convenience
  • In the last 2-3 years he has been the most dialed in with regards to being prepared, tracking macros, and achieving specific body composition goals

What does a typical day of eating look like for Noah?

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  Meet RX Smart Gear's Sole Sponsored Athlete: Olympic Swimmer Michael Andrew  


Meet RX Smart Gear's Sole Sponsored Athlete: Olympic Swimmer Michael Andrew

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.

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Your Crazy Legs on Kipping Pull-Ups

Feel like you aren’t getting enough power out of your kip? It might be something crazy you’re doing with your legs. Fix that with these drills.




Power Monkey Camp 21 Dates Announced!

April 28 - May 4th, 2024. Spend a week in Tennessee learning from the BEST OF THE BEST in gymnastics, weightlifting, endurance, and more. Listen to lectures from experts, climb the ropes course, enjoy the lake, campfires, and a field trip to CrossFit Mayhem! First 20 campers save $500!



These Scales for Ring Dips

Not ready to RX ring dips, but bored of just doing banded dips? Try these modifications instead and keep progressing towards your goal!



FREE Ground Beef for a YEAR

365 days of FREE ground beef. I mean, come on ButcherBox these deals are insane! New ButcherBox subscribers will get 2 lbs of 100% grass-fed ground beef FREE in every box for a year. Not to mention, all the other high quality meats you’ll get. Don’t miss this!



Five Movements For CrossFit Shoulder Pain

These five movements can help correct the heavy strain we put on our shoulders daily during CrossFit workouts. Give them a try the next time you feel tight after a heavy shoulder day!


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

  • Congratulations to John from Iron Flamingo CrossFit in Cocoa, FL on getting his first ring muscle-up (at “64 years young”).
  • Gui Malheiros cleans a casual 365 pounds/165.5kg.
  • Jenna Michelotti from CrossFit Cove in Columbia, MD went straight from Age Group Semifinals to her senior prom (and currently sits in 5th in the Girls 16-17 division).
  • Check this out: How four different disciplines do bar muscle-ups.
  • Congratulations to Michael Ricatto from Amsterdam, NL on completing his first solo HYROX race in the Men’s Pro division.
    • Michael and his wife, Agnes, were featured in the Morning Chalk Up last year for their foodie blog success—give it a read here.
12/16: Masters Mania 6 (Oklahoma City, OK)
1/13 - 1/14: The 615 Throwdown (Nashville, TN)
1/14: Battle Cancer Miami (Miami, FL)
1/20 - 1/21: Masters N Minors II (Beachwood, OH)
1/20: FrostFit Team Challenge (Colorado Springs, CO)
1/27: REPS AHEAD Switch Winterfest (Broomfield, CO)
1/27: GOAT Youth Fitness Competition (Olyphant, PA)

See all upcoming events

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