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The 2023 NOBULL CrossFit Games Semifinals are on

Morning Chalk Up

May 15   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Comparing the 2023 Semifinal tests historically
  • We break down each individual test
  • The history of the Worm
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“We have become alienated from nature. But the cold is capable of bringing us back to what we once had lost.” - Wim Hof

  How Do 2023 Semifinals Tests Compare Historically  

How Do 2023 Semifinals Tests Compare Historically

We’re just days away from the kickoff of the 2023 NOBULL CrossFit Semifinals and all of the individual tests have been released. The return of centralized programming by CrossFit HQ has been highly anticipated after a four year tornado of changes to the CrossFit Games qualification process.

Athletes will compete over the course of a three-day competition weekend, performing seven scored tests to see if they have what it takes to make it to Madison this summer. Today we’re breaking down the tests, showing you the similarities and connections to events we’ve seen in the past, while also including insight into what you can expect to see based on the programming that’s been released.

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Put it to the Test!


👶🏼 Congratulations to Tia-Clair Toomey and Shane Orr! And welcome to the world, the (likely) 2041 Fittest Woman on Earth, Willow Clair Orr.

🚨🚨🚨 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.

PRVN Fitness has partnered with Girls Gone RX for all 2023 events (h/t Barbell Spin).

ICYMI: Just Keep Moving: Level Three CrossFit Trainer, Joey Adduci offers some crucial advice.

  Semifinals Programming Breakdown  


Semifinals Programming Breakdown

In order to see how well this year’s Semifinal events were programmed, as well as to get an idea of who will perform best in each event we took a look at all 5 of the Crossfit Games Semifinals events and broke them down accordingly by:

  • Modality (Gymnastics “GYM,” weightlifting “WL,” metabolic conditioning “MC”)
  • Time Frame (under 10 minutes, over 10 minutes)
  • Workout Type (max lift, single, couplet, triplet, chipper)

For reference Crossfit defines movement modalities by the following chart below:

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  A Brief History Of The Worm  

A Brief History Of The Worm

Perhaps one of the strangest and most challenging elements of team competition in Crossfit, the Worm has been a staple of the sport since its formal introduction in 2014 following in the steps of its more archaic predecessor, which featured large logs tied together.

In its debut year, the Worm featured some simple movements. On the second to last day of competition, teams were introduced to the Worm and given two workouts, featuring squats, burpees over the Worm, and running with the Worm.

Since 2014, the movements surrounding the Worm have grown in complexity, with elements such as clean and jerks and shoulder to overhead being added to the roster. The actual Worm itself has changed as well. In 2018, Rogue re-introduced the Worm to the formal competition season* as a four-person implement adapting to the new four-person team standards.

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  A Natural Sleep Aid Made by CrossFitters for CrossFitters: Meet Thirdzy  

A Natural Sleep Aid Made by CrossFitters for CrossFitters: Meet Thirdzy

Like many of us during the pandemic, Thirdzy co-founder, Dr. Justine Luchini became more attuned to her quality of sleep – or lack thereof. Instead of just accepting the poor sleep her tracker was telling her she was getting, Dr. Luchini decided to do something about it.

Dr. Luchini wanted to support her natural sleep cycles with a clean supplement that was effective and safe to use regularly. But she found no products that were free of melatonin or CBD. Using her expertise in health science and biochemistry, she created her own stack of minerals and amino acids that support healthy sleep. This sleep stack has become her product called Thirdzy, which is a holistic sleep support that focuses on improving the fundamental quality of your sleep health.

  • “Even though I was sleeping enough hours, I wasn’t getting good quality sleep. So, this feeling of waking up in the morning and not feeling rested and feeling super rundown all the time…I realized it had less to do with can I fall asleep and more to do with what was actually happening while I was sleeping,” said Dr. Luchini, referring to the period of time when she bought a sleep tracker during the COVID-19 pandemic.
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These Toddler Gross Motor Play Exercises

Want a cool way to get your toddler some exercise, but also to sharpen their fine motor skills? Use these exercises as a fun way to bond with your toddler!




The Bag That's Built To Work

Keep your program sharp with the sturdy, easy-access YETI Camino® Carryall. Internal dividers keep shoes, weight belts, knee sleeves, water bottles and other gear organized. Zippered pockets offer quick access to keys, jump ropes, tape, and other small items.



How To Teach Snatches in Four Steps

As a coach, one of the hardest movements to teach is a snatch. Using these four steps, teach your athletes to master the movement and feel comfortable under the barbell.



Shop the Spring Collection from Born Primitive

Spring has sprung with the new collection from Born Primitive. Shop fun, bold prints and colors to spruce up your wardrobe. While they’re known for their workout gear, Born Primitive’s streetwear in the Spring Collection is something you won’t want to miss.



Your Calisthenics

Ready to do an L-sit into a handstand? Use these exercises at home to start building your strength and skill for calisthenics.


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

  • Congratulations to Kate Currie from CrossFit Route 7 in Vienna, VA on the 152 pound/69kg snatch PR during Age Group Semifinals.
  • Congratulations to Ava LaBounty from CrossFit Ankeny in Ankeny, IA on qualifying to the 2023 CrossFit Games in the 14-15 Girls Division. The 2023 Games will be Ava’s very first in-person individual competition. #thenextgeneration
  • Congratulations to Kaiden Hogan from Training Think Tank in Atlanta, GA on the snatch PR.
    • The Morning Chalk Up’s Ava Kitzi wrote about Hogan’s two-year bulk earlier this season, give it a read here.
  • Check This Out: Chad and Tiffany Mickens from Atlanta, GA use their social media accounts to share ideas for toddler motor play, active family game nights, routine building, and parenting hacks. If you’ve got little ones at home, this is a great follow.
  • 🇺🇸 Murph is coming—which one of these squatters is you?

CrossFit River Mersey in Liverpool, UK has been deemed structurally unsafe after a fire destroyed the building on May 8th. While the gym’s owner, Kev Hulse, assesses the damage to equipment, the gym family has started a fundraiser to find their community a new home.

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 Ohio (Lancaster, Ohio)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
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: 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: First EVER Adaptive Festivus Games Competition (Waterford, United States)
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)

See all upcoming events

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