Your Coffee is ready.

The Age-Defying Women of CrossFit

Morning Chalk Up

May 5   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The AGOQ kicks off this week and the women’s field is loaded with athletes who had success in the individual division and have now aged up.
  • Gym closures have wrecked mental health, new study reveals.
  • Greg Upchurch shed 140 pounds and put his Type-2 diabetes into remission with the help of a CrossFit coach and friend.

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

QUOTE OF THE DAY + Send us a Quote

“Life isn’t a matter of milestones, but of moments.” - Rose Kennedy

  The Unstoppable Women of CrossFit: 14 Masters Athletes to Watch in 2021  

The Unstoppable Women of CrossFit: 14 Masters Athletes to Watch in 2021

As the sport of CrossFit has aged, so have the original athletes who once dominated the field at the CrossFit Games. However, perhaps one of the more unique elements of the sport of fitness, is its prominent and active community of masters competitors, giving athletes the ability to continue competing in the sport as they age.

One big thing: In the past three years, one of the most exciting developments in the masters division, is the return of popular Games athletes from the early days of CrossFit to the competition floor.

  • Most notably, however, seems to be the women who have proven over the years that age is just a number.
  • As they’ve aged out of their individual careers and moved on to other ventures in their life, many have still returned each year to the competition floor to prove their fitness once again in their age division. This year is no exception.
  • A quick glance at the list of athletes registered for the Age Group Online Qualifier (AGOQ) reveals several former top level Games competitors ready to make their mark in the masters division.
Continue Reading...
SPONSORED Kuhlwhip_1619312428
Stop Destroying Your Speed Rope

Stop Destroying Your Speed Rope

That tangled mess at the bottom of your gym bag? That used to be a speed rope. Keep your rope spinning smoothly by following these three simple steps

  1. Keep the cable straight when packing – folding the cables is the biggest killer of performance.
  2. Use the right cable length – ensure the rope you’re using is the right length for you with Kuhlwhip’s proprietary sizing formula. All you need to do is select your height!
  3. Stop the ball bearings from grinding – use a rope with a sealed bearing to limit this issue.

Check our Kuhlwhip’s guide to storing your rope correctly and help end cable abuse.


  • Leading personal care company Gillette makes its next foray into the CrossFit space with a new deodorant aimed specifically at CrossFit athletes. The campaign is fronted by six-time CrossFit Games athlete Travis Mayer and is offering all CrossFitters a free stick for their gym bag with any Invisible Solid Deodorant purchase. No code necessary.
  • AGOQ and Occupational Games Update:
    • All five workouts will be released Thursday, May 6 at 12 PM PT.
    • Score submissions are due in three separate blocks. The first score submission deadline, for events 1 and 2 are due by 12:00 PM PT on Friday, May 7; the second score submission deadline, for events 3 and 4 are due by 12:00 PM PT on Saturday, May 8, the final score submission is due by 12:00 PM PT on Sunday, May 9.
    • Here are the floor plans for all five workouts and the updated equipment list.
    • Review these videos to be sure to set up your floor plan correctly: Event 1 Floor Plan Demo | Event 2 Floor Plan Demo | Event 3 Floor Plan Demo | Event 4 Floor Plan Demo | Event 5 Floor Plan Demo.
  • Early bird ticket sales for the Mid-Atlantic CrossFit Challenge will end on May 10, after that, only single-day tickets will be available.
  • The Army Warrior Fitness Team will be taking on Murph at CrossFit RSP in Carterville, IL on May 31. The event will serve as a fundraiser for This Able Veteran.
  • Mat Fraser is featured on the cover of the June edition of Australian Men’s Health magazine. The issue goes on sale on May 6.
  • CrossFit and Addiction Recovery: A new observational study by a Texas A&M social and behavioral scientist suggests that the social networks and community within CrossFit gyms can aid in addiction recovery.
    • Lead researcher, Meg Patterson on the next phase of her study: “We are launching a study with a CrossFit gym specifically tailored for addiction recovery…I want to see what the social environment looks like in these gyms as compared to the general population CrossFit gyms and see how it supports people in recovery.”
  • Help needed: Riley Martin, a 22-year-old coach at CrossFit Schenectady, is in desperate need of a blood stem cell or bone marrow transplant to save his life. In February, he was diagnosed with Acute Myeloid Leukemia, an aggressive type of blood cancer rare in young people. Chemotherapy treatment is not working and he now needs the community’s help to find his perfect match that could save his life.
    • Riley’s family is working with Gift of Life Marrow Registry, which has mounted an urgent campaign, calling on those who are 18 to 35 and in good health to join the registry as soon as possible. Order a swab kit or visit CrossFit Schenectady which is serving as a local registration hub where community members can fill out a donor card and complete a cheek swab kit that will be mailed out by the gym.
  Gym Closures Have Devastated Mental Health, Say Affiliates Owners, Members and New Study  


Gym Closures Have Devastated Mental Health, Say Affiliates Owners, Members and New Study

New research out of McMaster University in Hamilton, Ontario discovered that pandemic-related anxiety and stress, as well as a lack of access to the gym and gym equipment in the last year has made it difficult for people to stick to an exercise routine, which has damaged their mental health.

The details: The study looked at 1,669 participants, mostly female Canadians between the ages of 18 and 29. Each was asked a number of questions to gauge their past and current physical activity levels, as well as their stress, anxiety and depression levels.

Continue Reading...
  CrossFit Coach Helps Greg Upchurch Shed 140 Pounds, Put Diabetes into Remission During COVID  

CrossFit Coach Helps Greg Upchurch Shed 140 Pounds, Put Diabetes into Remission During COVID

It was March 2020. Greg Upchurch was tired. Tired of being “morbidly obese and and unattractive person all round,“ he said. Tired of living his life feeling angry and bitter all the time.

Upchurch, a Type-2 diabetic at the time, wasn’t sure who to turn to, but he knew his neighbor Bubba Brocard owned a gym, so he decided to see if Brocard could help him get healthy.  “Turns out, he could,” Upchurch said.

The details: Upchurch joined Brocard’s gym, CrossFit 120 in Marietta, GA, the day before his birthday last March. A day later, on his birthday, the gym closed due to COVID-19. At the time, he weighed 375 pounds at 6-foot-2.

  • “I wanted to spend my 49th year getting back into shape…I just had to make a lifestyle change, a dramatic one,” he said of his mentality at the time. And he wasn’t going to let a pandemic and a closed gym stop him.
  • Upchurch immediately joined a 24-week nutrition challenge Brocard was running and started doing daily CrossFit workouts. It helped that Georgia never really went into a total lockdown, so the gym opened back up fairly quickly, he explained.
Continue Reading...


Spice Up Your Lunges

Build your quads, stabilize your joints, increase your range of motion. Lunges are like a superfood for your lower body. Target all muscle groups by changing up your lunges with these variations.




A Perfect O2 Lemon Lime Margarita

Save 40% on Lemon Lime O2 today, and celebrate Cinco de Mayo with an oxygenated margarita. Add 6 oz. ice-cold Lemon Lime O2 to 2 oz. blanco tequila, 1/4 oz. Triple Sec, and 1/2 oz. lime juice in a salted glass with ice. Enjoy responsibly today with faster recovery tomorrow. Win-win.



Your Rounded Shoulders

A rounded upper back and shoulders is a position that many desk-bound individuals find themselves in and can cause pain and weakness in overhead movements. Use these four stretches to bring your shoulders forward and fix that unwanted rotation.



Stringing Together Pull-Ups

Struggling to string together pull-ups? Or struggling to get your first one? Simply commit 30 minutes, three times a week to Train Your Weakness's new course and conquer one of CrossFit's fundamental movements.



One Pan Thai Peanut Chicken Couscous

Packed with protein with a huge boost of colorful veggies, this recipe is perfect after a heavy WOD. Check out the extra options if you like a kick of heat.


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.

6/1: Iowa Fitness League (Grimes, IA)
6/3: Summer Sizzle IV (Georgetown, TX)
6/3: Fittin’ in the Mitten (Hudsonville, MI)
6/3: Do It For the Donuts – Part 2 (Lancaster, PA)
6/3: Thieves & Beggars (Verona, NJ)
6/4: Plates & Cakes for Carly (Nevada, IA)
6/9 - 6/11: Atlantic Coast Classic (Daytona Beach, FL)
6/10: Northern Nevada Masters 2023 (Carson City, NV)
6/10: Best Babes Clearwater (Clearwater, FL)
6/10: Back Lot Bout 2023 (St. Charles, MO)
6/10: Battle Of The Roses V6 (Roseland, NJ)
6/10: Battle By the Bay Fitness Championship (Atlantic Highlands, NJ)
6/10: Midcoast Off the Rails (Old Saybrook, CT)
6/10: Girls Gone Rx Fayetteville (Spring Lake, NC)
6/10: Best Babes Albany (Glenmont, NY)
6/10: Best Babes Michigan (Brighton, MI)
6/10: Girls Gone Rx Canada: Quebec (Quebec, CA)
6/10: Summer Fling Beatdown 2023 (Pleasanton, CA)
6/10: TFX Throwdown (Downers Grove, IL)
6/10: Bucktown Battlegrounds (Chicago, IL)
6/10: Invictus Seattle Partner Palooza (Seattle, WA)
6/10: Girls Gone Rx NorCal (Petaluma, CA)
6/10: Best Babes South Dakota (Rapid City, SD)
6/10: Gilrs Gone Rx Chicago (Chicago, IL)
6/10 - 6/11: Battle By The Bay (Atlantic Highlands, NJ)
6/10: RIFL Summer Slam (Manteo, NC)
6/10: Girls Gone RX Nashville (Nashville, TN)
6/10 - 6/11: Fight Gone Alpha (Sala Bolognese, Italy)
6/10: Shorebreak Individual Challenge (Huntington Beach, CA)
6/16 - 6/17: ARX Summer Slam (Maumelle, AR)
6/17: The Heat (Lynchburg, VA)
6/17: Mayhem In Montana 2023 (Kalispell, MT)
6/17: Brooklyn Fit Fest 2023 (Brooklyn, NY)
6/17: 23′ North County Throwdown (Carlsbad, CA)
6/17: Mayhem & Massacre @ CrossFit Murrieta (Murrieta, CA)
6/24: The Phoenix Classic (Asbury Park, NJ)
6/24: Backyahd Games (Johnston, RI)
6/24: 4th Annual Wicked Summer Throwdown (Middleton, MA)
6/24: Heroes in the Heartland 2023 (Sedalia, MO)
6/25: Solent Series Masters Pairs (Southampton, United Kingdom)
7/7 - 7/9: Napolithrowdown (Napoli, Italy)
7/8 - 7/9: Andorra Fitness Challenge (Andorra la Vella, Andorra)
7/8: Summer Solstice (Tucson, AZ)
7/8 - 7/9: Ligurian Throwdown (Busalla, Italy)
7/15: Summer Sizzler (Limestone, TN)
7/15 - 7/16: Fresh Coast Games (Muskegon, MI)
7/15: Battle of the Beast (Hudson, NY)
7/15: Lumberjack Athletics “Battle of the Beast” (Hudson, NY)
7/15 - 7/16: 5Ton-5K Festival (Federalsburg, MD)
7/16: Warrior Affiliate League Summer Classic (Apple Valley, CA)
7/22: Barbells For Bullies New Jersey (Roxbury twp, NJ)

See all upcoming events

Your Coffee is ready.