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The Mat Fraser Metcon 5s

Good morning and welcome to the Morning Chalk Up. Today’s edition is powered by NOOMA, makers of the real ingredient sports drinks.

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“There’s nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen.” — Annie Thorisdottir


Saxon Panchik Deserves a Wild Card

Reaching the elite ranks of any sport is incredibly difficult. Perhaps even more difficult is managing to stay amongst the elite in a sport that’s in a state of flux. In the last five years, only 33% of male rookies at the CrossFit Games make it back the following year. It’s a lesson Saxon Panchik is learning first hand as he attempted to qualify and fallen short on his sophomore campaign to the CrossFit Games.

A year after making an epic comeback to snag the fifth and final spot to Games at the 2018 Central Regional, Panchik now finds himself on the opposite side of the fence after coming up just short of qualifying on multiple occasions this season.

“It’s frustrating for sure, but it’s also something I need to be proud of too,” Panchik reflects. “Half of it is enjoying the little victories, such as I didn’t place where I wanted to in the Open but I did better than I did in any previous year.”

Though Panchik has qualified for a spot to compete in France, we won’t be making the trip to due to financial reasons. As the final sanctioned event of the season, his road to the Games ends here. However, given the fact that the CrossFit Games team has already awarded a wild card spot to Hunter McIntyre, a case could be made that Saxon Panchik should be a frontrunner for another wild card spot.

Continue Reading…

Sammy, What You Got on Your Feet Over There?


Sammy Moniz — Mathew Fraser’s better half — served up a platter of brisket Monday morning, but in the photo she traded in her usual tan slippers for a pair of Nike Metcons no one had ever seen before.

The shoe is the new Mathew Fraser signature Metcon 5, a very tightly held secret until Nike Korea jumped the gun and posted it to their site late Sunday evening. The post has now been taken down but not before As Many Reviews As Possible snagged a couple of product shots.

The details: The Nike Metcon 5 Mathew Fraser signature edition is Nike’s second signature show for the three-time champ. They have been working on these shoes since Fraser notched his third straight win last August.

  • The heel features three circles, one for each championship.
  • The red blotch that forms into a solid red line symbolizes the transformation through training to becoming a more complete athlete.
  • The bull horns on the shoe box were inspired by the chorus in Kip Moore’s The Bull: “Most of all, most of all / Thanks to the bulls that bucked me off.” The bull in Moore’s song is a metaphor for life, adversity and failures you learn from.
  • Fraser signature is on the see-through bottoms.
  • Hyperlift inserts add heel lift for mobility.

How to get yourself a pair: That’s the number one question on people’s minds right now. But, if we were you, we’d turn on notifications for Fraser’s Instagram. As it’s his shoe, the news will likely drop right from the source.

Things To…


WATCH: Buttery Bros at Iron Games in Utah
Marston Sawyers and Heber Canon head out to Park City, UT for the Iron Games where they fly helicopters, ride RZR’s, shoot some guns and test some WODs. This time, instead of pancakes there’s a burger eating contest.


HEAR: E.C. Syncowski with Ben Bergeron
E.C. Syncowski of OptimizeME Nutrition is back on the Chasing Excellence podcast with Ben Bergeron and Patrick Cummings for another round of rapid-fire questions. Hear her thoughts on everything from probiotics, dairy, and bacon, to bread, powdered greens, and alcohol.


GET: Summer PowerAbs with Kari Pearce
SummerAbs with Kari Pearce is out and you want to start now, because each day as you get stronger, you’ll see the changes in your abs. In fact, within 30 days, you’ll have more definition in your abs than you’ve ever had before. Kari’s Summer PowerAbs burns away fat, makes you stronger, and gets you to a 6-pack in 30 days.


TRY: Jetson, the World’s First Seasonal Probiotic
Your gut health is critical for maintaining overall health, but it’s often a neglected ingredient in an athlete’s nutrition. And many of the probiotics at the store have been sitting on the shelf for too long to be effective. Jetson’s small batch, seasonal probiotic gets delivered direct to your door fresh, every month with formulations tailored to address your bodies’ unique needs year-round. Get 40% off your first month’s delivery with code “MORNINGCHALKUP40”.


EAT: BBQ Beef and Beans
These BBQ beef and beans are like the love child of baked beans and beef chili. They’re hearty and flavorful, they meal prep well, and can be as no-fuss or as “from scratch” as you want them to be. You can also make them vegetarian or amp up the vegetable content.


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  • PRO-TIP: BUILD YOUR ENGINE — Legion Strength and Conditioning offers a strategy to help discover what type of athlete you are and how to help build a more capable aerobic engine in training. 
  • ULTIMATE HAWAIIAN TRAIL RUN — Registration is now open for the sixth annual Ultimate Hawaiian Trail Run which takes place September 14.
  • CROSSFIT AND MENTAL HEALTH — CrossFit Murrayfield Anonymity in Edinburgh, Scotland has a free mental health group that meets every Saturday afternoon.
  • COACH FERGS — On June 1, CrossFit Breckenridge and surrounding community hosted a fundraiser in honor of Scott Ferguson, original founder of and coach at the box. Ferguson passed away from melanoma in April. More than $53,000 has been raised so far to seed the Scott Ferguson Memorial Fund.
  • CrossFit Invictus Endurance Scavenger Hunt — There’s only one more week until the CrossFit Invictus Boston Endurance Scavenger Hunt and there are three more slots available. 

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Phil Hasketh and Nathan Bird will be programming the 2020 Norweigian CrossFit Championship • Rachel Kenney gets a 162 pound hang squat snatch PR • Congratulations to Faith Mantia of getting on the podium at her very first CrossFit competition • Royce Dunne snatches 265 pounds on the stubby bar • Enter to win $50 worth of products and swag from Caveman Coffee Co. and Teton Waters Ranch grass-fed beef • You can also enter to win a FlapJacked and KAGED MUSCLE prize pack • Alan Stengel gets a 135 pound snatch PR • Melissa Wistrom front squats 200 pounds for three barefoot • Seventeen-year-old Reagan Henry clean and jerks 220 pounds • Alison McKail snatches 175 pounds for two, but she didn’t do it in a Morning Chalk Up tank so it doesn’t count. 

CrossFit French Throwdown Event 8:

Complete 8-6 Cal on the Ski erg and 1 snatch every 75 seconds with progressively heavier barbells.
60 seconds of work and 15 seconds to rotate between stations
Time Cap: 6 min

Kara Saunders on Diastasis Recti — On her latest VLOG, Kara Saunders shares her experience with training while pregnant and considering diastasis recti. She demonstrates how she worked around movements that she could not perform and how she is checking her separation as she returns to working out. 

— “With an increased amount of tension in the belly it tightens up and there’s already so much pressure in there as it is, it kind of pulls the abs apart. Now, they’re going to pull apart a little bit anyway because you have to fit a baby in there that wasn’t in there before.”

Ryan Fischer Summited Mt. Hood — Yesterday, Ryan Fischer posed his Mt. Hood summit on Instagram with his own list of rules for life. 

— “I made it! The summit of Mount Hood. What an incredible experience…These moments are literally what I live for. I know a lot of people think of me as that fitness guy, the CrossFit guy, or the gym owner, but that’s not all I want to be remembered for. I want to be remembered as that guy who really ‘lived.'”

— “So that’s what I’m out here doing. As much as I can, with the little time we have on this earth.”


“The Final Saga in CrossFit v. NSCA Legal Battle: ‘THE RACE IS OVER,'”by Brittney Kleyn, Morning Chalk Up 

Well that’s the state of play according to CrossFit, Inc. who filed a motion for terminating sanctions last Thursday. If granted, that would effectively end the years-long legal battle with the National Strength and Conditioning Association (NCSA). 

In the motion, CrossFit is asking the court to award $3.4 million in sanctions, accusing the not-for-profit of lying in federal court, concealing evidence and committing perjury in the ongoing legal saga.

In a nutshell, CrossFit lodged a 57-page document in a Californian court late last week (don’t worry, we’ve read it cover to cover so you don’t have to) claiming the case needs to be closed, once and for all.

“CrossFit is conditioned to keep fighting, but it is tired of running the NSCA’s deceitful marathon; the race is over. The NSCA must be held accountable, and the NSCA’s misconduct requires termination in CrossFit’s favor.”

Russ Greene, CrossFit’s Director of Government Relations and Research told the Morning Chalk Up, “The NSCA’s plan was to lie about CrossFit affiliates … The NSCA knew it could not justify the value of its certifications honestly, so it turned to lies, lobbying and legislation.”

This all sounds very familiar.

The two corporations have been at it for years over a false study published in 2013 claiming that CrossFit was dangerous.

In this motion, CrossFit is seeking back the cash it spent “litigating the NSCA’s lies” over the years, on the basis it uncovered “misconduct of unprecedented proportions.”

CrossFit’s Russ Greene said: “The NSCA’s credibility is dead, and its days as an institution are likely numbered.”


6/28: Boomtown Summer Throwdown (Burkburnett, TX)
6/28 – 6/29: The NorCal Classic (West Sacramento, CA)
6/28 – 6/30: CrossFit French Throwdown (Yvelines, France)
6/29: Master’s Of The Midway: Team Edition (Lake In the Hills, IL)
6/29: Girls Just Want to Have Fun (Raeford, NC)
6/29: 2019 Chattanooga Classic (Chattanooga, TN)
6/29: Partner Throwdown Part Deux (Apple Valley, MN)
6/29: Unicus Athletics Summer Slam 2019 (Denton, TX)
6/29: 2019 Soul Games (Miami, FL)
6/29: The Freedom Games (Greenwood, SC)
6/29: OUTWOD (Collingwood, ON)
6/29: The Mountain Meltdown Twin Cities (Afton Alps, MN)
7/5 – 7/6: The UG Games (Collingwood, ON)
7/6: The Guardian Games (Lebanon, OH)
7/6: 2019 Rex Rumble 8 (Ocala, FL)
7/13: Warrior Affiliate League Barbellas (Anaheim, CA)
7/13: Wods For A Cause Nova Scotia (Bedford, Nova Scotia)
7/13: The Mountain Meltdown Wilmot (Wilmot Mountain, WI)
7/13: Battle of the Beasts (Hudson, NY)
7/13: The Freedom Fitness Festival (Gainesville, FL)
7/13: River’s End Rampage 2019 (Sharpsburg, KY)
7/13 – 7/14: Fresh Coast Games (Muskegon, MI)
7/20: The CFB Gymkhana (Burlington, VT)
7/20: Masters Mayhem (Kilgore, TX)
7/20: Belmar Beatdown (Belmar, NJ)
7/20: Battle at the Falls (Granite Falls, NC)
7/20: Old Timers Classic (Williamsburg, VA)
7/20: Hero Games 2019 (Bedford, VA)
7/20: 2019 McCall Throwdown (McCall, ID)
7/20 – 7/21: Battle of the Barbells (Nashville,TN)
7/27: The Mountain Meltdown (Arapahoe Basin, CO)
7/27: 7th annual Dog Days of Summer Competition (Roswell, GA)
7/27: The CF Summer Circus (Des Moines, IA)
7/27: 2019 Summer Meltdown (Birmingham, AL)
7/27: Masters Tour (Travelers Rest, SC)

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