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The Quarterfinals Are Underway

Morning Chalk Up

April 9   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Celebrating the Adaptive Open winners.
  • Meredith Root on why doctors don’t know more about nutrition.
  • Waylon Richter went from bedridden to squatting over 400 pounds.
  • 30 Over 30: 30 men and women over 30 to keep your eyes on during quarterfinals.
  • And, Dave Hippensteel’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].
QUOTE OF THE DAY + Send us a Quote

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates


  • CrossFit Quarterfinals Test 1:
    • For total time:
      3 rounds of:
      10 strict handstand push-ups
      10 dumbbell hang power cleans
      50 double-unders
      Rest exactly 1 min., then:
      3 rounds of:
      10 kipping handstand push-ups
      10 dumbbell shoulder-to-overheads
      50 double-unders
      50-lb. dumbbells / 35-lb. dumbbells
      Time cap: 10 min.
  • CrossFit Quarterfinals Test 2:
    • For time:60 GHD sit-ups
      6 rope climbs, 15 ft.
      60 alternating single-leg squats
      50 GHD sit-ups
      5 rope climbs, 15 ft.
      50 alternating single-leg squats
      40 GHD sit-ups
      4 rope climbs, 15 ft.
      40 alternating single-leg squats
      30 GHD sit-ups
      3 rope climbs, 15 ft.
      30 alternating single-leg squats
      Time cap: 20 min.

See all five workouts with full descriptions at the Morning Chalk Up.

  • Score submissions are due in three separate blocks. The first score submission deadline, for tests 1 and 2 are due by 12:00 PM PT on Friday, April 9; the second score submission deadline, for tests 3 and 4 are due by 12:00 PM PT on Saturday, April 10, the final score submission is due by 12:00 PM PT on Sunday, April 11.
  • 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: Test 1 Floor Plan Demo | Test 2 Floor Plan Demo | Test 3 Floor Plan Demo | Test 4 Floor Plan Demo | Test 5 Floor Plan Demo .
  • The Quarterfinals leaderboard will be updated after each submission deadline at the Morning Chalk Up.
  • Official Invitations to the 2021 Age Group Qualifiers will be sent on Monday, April 26.

Here are a few other Speed Reads:

  • Sara Sigmundsdottir has extended her partnership with Rogue Fitness.
  • Inside Invictus: The first episode of the new video series from CrossFit Invictus focuses on Dani Speegle’s journey to the Quarterfinals in 2021.
  • Jacob Heppner, the recently retired Games veteran, has partnered with the WOD Life to create a custom line of clothing and some boxing shorts.
  • Mayhem Missions partnered with Samaritans Purse to help those recovering from tornado damage in Ohatchee, AL.
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  Celebrating the Adaptive Open Champions  

Celebrating the Adaptive Open Champions

With the leaderboard for the 2021 CrossFit Open now officially locked, it also means that we are officially at the end of the season for all 16 newly created adaptive divisions. It’s a massive undertaking to create these divisions and make them accessible for this portion of the CrossFit community, and while many would love to see the season extended for them in the future, even having these divisions is a great step in the right direction.

Participation: This year there were a total of 645 men and 444 women who registered for one of the adaptive divisions. The highest number of registrations for both men and women was in the Lower Extremity division with 196 men and 107 women registering. Similarly, the lowest number of registrations for both genders was in the Seated Athletes (with hip) divisions which saw 18 men and 17 women register.

Competition: There was a wide range of competition at the top of the leaderboard in the adaptive divisions. The closest races were in the Women’s Seated (with hip) division, which came down to a tie-break, and the Women’s Intellectual, which was a one point victory. Six other divisions were decided by between two and five points, an additional five divisions were decided by between six and ten points, while the final three divisions were eventually won by at least ten points, with the largest margin of victory coming by 20 points in the Men’s Intellectual division.

Continue Reading...
  Why Your Doctor Doesn’t Know Much About Nutrition  


Why Your Doctor Doesn’t Know Much About Nutrition

As nutrition consultants for several years now, we have had, on a number of occasions, the frustrating experience of a client reporting back after a recent visit to their primary care physician to tell us that their A1C is high and they will be starting Metformin.

“Did your doctor ask about your current nutrition or weight loss progress?” No.

“Did they give you any nutrition advice?” Yes, they said to eat healthy.

“Do you know what Metformin is or how it works?” No.

“Do you know there is a black box warning on it? Do you know what a black box warning is?” No.

Continue Reading...
  Waylon Richter: Injured and Bed Ridden to Squatting 405 Pounds, Coaching CrossFit  

Waylon Richter: Injured and Bed Ridden to Squatting 405 Pounds, Coaching CrossFit

In 2014, Waylon Richter started experiencing numbness, weakness and pain in his body that stemmed from his neck, through his back, sometimes all the way down to his toes.

  • “I couldn’t get comfortable laying down or standing up…I was in constant pain,” said Richter, who was 32 at the time.

The details: Doctors determined Richter had both cervical spondylosis, a degenerative disc condition affecting the neck, and degenerative spondylolisthesis, a condition that occurs when one vertebra slips forward over the one below it.

  • Richter, who also has rheumatoid arthritis, was in so much pain he was forced to stop working his job as a mechanic and spent his days at home, often sitting in a chair with his legs propped up at a certain angle to ease his pain, popping 15 to 20 Vicodin a day.
  • After one year year of living like this, Richter began seeing a physical therapist who started getting him moving. It turned on a lightbulb on in his head, he explained, that maybe more movement, not less, was what he needed to heal.
  • That’s when he took matters into his own hands and began educating himself at home about regaining mobility and strength. He started by reading Mark Rippetoe’s Starting Strength: Basic Barbell Training and Kelly Starrett’s Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance and began implementing what he learned.
Continue Reading...
  30 Over 30: Men and Women To Keep Your Eyes On During Quarterfinals  

30 Over 30: Men and Women To Keep Your Eyes On During Quarterfinals

Since the inception of the masters division in CrossFit, there has always been the option for athletes to forgo their invitation and instead choose to continue competing in the individual men and women’s division. While in the past, it was rare to see anyone over the age of 35 topping the Open leaderboard, just as the younger athletes have continued to get fitter over the past ten years, so have the older athletes.

One big thing: While a quick scan of the leaderboard reveals most athletes to be in their early to mid-twenties, and even some in their teens, it’s important to note that there is a large pool of athletes in the masters division who are also legitimate contenders in their continent for semifinals. Here are the 30 men and 30 women over the age of 30 to keep your eyes on during quarterfinals as they push to progress to the semifinal stage of the season.


On the cusp of masters (33-34): While these men might not be in masters yet, they are strong candidates to transition into the masters categories in the next two years, but are still managing to hold their own against athletes nearly a decade their junior and will likely still continue to compete at the individual level despite their dual status as a masters athlete.

Continue Reading...
  Dave Hippensteel's Workout of the Week  

Dave Hippensteel'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 Dave Hippensteel.

5 Rounds for Time:
50 Double Unders
5 Ring Muscle-Ups
10 Power Snatches (95/65 lbs or 45/30 kgs)
Rest 5 Minutes then:
3 Rounds for Time
15 Burpee Box Jump Overs
5 Bar Muscle-Ups
10 Deadlifts (225/185 lbs or 105/85 kgs)
Time Cap: 25 Minutes

Some advice from Dave: “Smart pacing, remember you can’t win on the first round but you can lose.”

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



Your Lopsided Pull-Ups

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Stir Fry on a Sheet Pan

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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.

7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/16: Buckeye Games Individuals/Masters (Medina, OH)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)
7/23: Palm City CrossFit Fairgrounds Throwdown (Stuart, FL)
7/23: Buckeye Games Team Competition (Medina, OH)
7/30: Mayhem & Massacre @ CrossFit Fernandina (Yulee, FL)
7/30: No Grit No Glory (Barbell for Boobs) (Byron, IL)
8/13: The Mortal Games 2022 (Sunrise, FL)
8/20: Summer Smashdown (Tucson, AZ)
8/27: Mayhem & Massacre @ CrossFit Sango (Clarksville, TN)
8/27: The MFLH Fight For The Fittest 2022 (Ronkonhoma, NY)
8/27: Dawg Days of Summer (Portsmouth, OH)
9/4: Girls Gone RX (Ocala, FL)

See all upcoming events

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