fbpx
Your Coffee is ready.

The Quarterfinals Are Underway

 
Morning Chalk Up

April 9   |   POWERED BY

O2_1593978535

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 2021

  • 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.
 
SPONSORED O2_1593978535
Lemon Lime? Pom Guava? Get Great Hydration Flavor for Less at the O2 Spring Sale Event

Lemon Lime? Pom Guava? Get Great Hydration Flavor for Less at the O2 Spring Sale Event

Fact: healthy hydration need not taste terrible. Pay less for the proof during O2’s Spring Sale Event – your chance to save more than ever before on every flavor under the spring (and summer) sun.

New to O2? Try the Recovery Variety 12-Pack and taste all four amazing flavors for 27% off – a limited-edition pack that always sells out fast. Get three cans each of Lemon Lime, Blackberry Currant, Grapefruit Ginger, and Orange Mango.

SHOP O2’S SPRING SALE NOW.

 
CROSSFIT GAMES
  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...
 
COMMUNITY
  Why Your Doctor Doesn’t Know Much About Nutrition  

MEMBER EXCLUSIVE

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...
 
COMMUNITY
  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...
 
CROSSFIT GAMES
  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.

Men

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...
 
COMMUNITY
  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.

 
 
THINGS TO...
 

...FIX

Your Lopsided Pull-Ups

Do you feel one side is working harder than the other when you're performing pull-ups? It could be your shoulder blade mobility. Try these simple exercises from Squat University to mobilize your shoulders and smooth out your pull-ups.

EVEN UP.
     

SPONSORED

...TRY

Getting a Full Night of ZZZ's

Did you know 70% of adults do not get enough sleep? Well, LIFEAID has done something about it. Blending 5mg of melatonin, chamomile, and valerian they have created a new and delicious way to ensure you're getting the rest your body needs. Get early access to DREAMAID GO with the password "ZZZ".

SWEET DREAMS.
     
 

...TRY

This Strength Challenge Using Jenga Blocks

Test your strength, coordination, and grip all by using the beloved (or infuriating) childhood toy. Grab some blocks, a dowel, and a band and give this fun upper body and core challenge a try.

JENGAAA.
     
 

...SNAG

A New Pair of Nano X Trainers for $69.99

For the next three days, get yourself a new pair (or two) of NANO X is just $69.99. To get the deal use the code "NANO69" at checkout.

SNAG A DEAL.
     
 

...MAKE

Stir Fry on a Sheet Pan

Skip the Chinese takeout. You can make this simple sheet pan stir-fry at home in just minutes. Simple to cook, easy to customize, you can make this any night for a delicious healthy dinner.

PUT THE WOK AWAY.
 
HIGHLIGHTS...

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.

 
LOCAL COMPETITIONS + Submit an Event
5/8 - 5/9: The Northern California Classic Scaled division (Sacramento, CA)
5/8: The Revolution Competition (San Antonio, TX)
5/8: SouthBelt Throwdown (Pasadena, TX)
5/14 - 5/16: True Strength Faith + Fitness Training Camp (Miami, FL)
5/15: SanaRama (Hendra, QLD, Australia)
5/15: CFE’s “Two Peas in a Pod” Partner Competition (Burlington, MA)
5/15 - 5/16: Birmingham Beatdown (Birmingham, AL)
5/15: Fight to Flourish (Jacksonville, FL)
5/15: Desert Warrior 2021 (Scottsdale, AZ)
5/15: 2021 Garage Games Junior Tour (Canton, GA)
5/15: 2021 Garage Games Masters Tour (Little Rock, AR)
5/15 - 5/16: The Northern California Classic Master Division (Folsom, CA)
5/15: 2021 Garage Games Garage Girls Tour (Columbia, SC)
5/15: Slingin Iron “Spring Fling” (Walker, LA)
5/15 - 5/16: Crash Crescendo (Spartanburg, SC)
5/21: Alabama Adaptive Games (Birmingham, AL)
5/22: REIGN – A CrossFit 11:24 Production (Marietta, GA)
5/22: The O.U.R. Spring Classic (Draper, UT)
5/22: The Cactus Games 2021 (Phoenix, AZ)
5/22: Farm Fit Games (Bonner Springs, KS)
5/22: Battle for the Monument (Victoria, TX)
5/22: Warrior Affiliate League – TITAN CLASH STRONGMAN (2-person) Team Competition (Upland, CA)
5/22: 2021 Koda Games (Oklahoma City, OK)
5/22: BOA Charlotte – Season 6 – Challenge of The Decades (Pineville, NC)
5/22: Battle @ Hilton Garden (Ocala, FL)
5/22: Shred Fest (Orlando, FL)
5/22 - 5/23: Cactus Games 2021 (Phoenix, AZ)
5/22: REIGN – A CrossFit 11:24 Production (Marietta, GA)
5/22: Garage Games Garage Girls Tour (Beaufort, SC)
5/22: Warrior Affiliate League – Titan Clash Strongman (Upland, CA)
5/22: 2021 Garage Games Xs & Ys Tour (Bedford, TX)
5/22: Freakin’ Throwdown (Pembroke Pines, FL)
5/22 - 5/23: The Northern California Classic Elite/RX/Teams division (Stockton, CA)
5/22 - 5/23: Fittest of the Upstate (Greenville, SC)
5/22 - 5/23: The Grind (Mayfield Village, OH)
5/22 - 5/23: The Cactus Games (Phoenix, AZ)
5/22 - 5/23: The Tactical Games at Sig Sauer Academy (Epping, NH)
5/22: Barbell Brawl Games (Abingdon, MD)
5/23: The Hunter Games 4.0 (Adamstown, NSW, Australia)
5/28 - 5/29: 2021 “Murph” At Municipal Stadium (Kokomo, IN)

See all upcoming events

Your Coffee is ready.