The North America West and Oceania Semifinals kicked off yesterday. Learn more inside.

May 26   |   POWERED BY

Good morning and welcome to the Morning Chalk Up.

In today’s edition:

• We preview the North America West Semifinal as the Individuals prepare to take to the competition floor today
• A CrossFit affiliate at Eglin Air Force base offers free memberships to those living on base
• How to scale the Semifinal tests for your affiliate
• And, get caught up on all the action from the first events yesterday

The Morning Chalk Up Spring Swag sale is on now!

“Show me someone who has done something worthwhile, and I'll show you someone who has overcome adversity.” - Lou Holtz

2023 CrossFit Semifinal Preview: North America West

Week two of the individual Semifinals will run May 26-28, with three regions competing across the globe (North America West, Oceania, South America). The North America West will feature 24 CrossFit Games veterans and a stable of young talent looking to qualify for their first individual CrossFit Games. This weekend will determine the 10 women and 9 men who will punch their ticket for the 2023 NOBULL CrossFit Games.

Women

• Katrin Tanja Davidsdottir: Davidsdottir is a nine-time CrossFit Games competitor and two-time champion, winning back-to-back in 2015 and 2016. She’s placed in the top five in six of her appearances and finished on the podium in 2018 (third place) and 2020 (second place). She looks to return to the competition floor in Madison for her 10th CrossFit Games this summer and it will be exciting to see the improvements she’s made in the last year under the HWPO banner.

• Chyna Cho: Cho has been competing at the CrossFit Games since 2010, where she’s competed as an individual six times, once on a team (where she won with CrossFit Mayhem Freedom), and finished on the podium last year in the 35-39 division. Her experience is going to be a major advantage heading into a long weekend and it will be exciting to see her return to the Semifinal floor as an individual for the first time since the 2021 Atlas Games.

• Emily Rolfe: Rolfe is looking to qualify for the fifth CrossFit Games in her career. She had to withdraw after the first event in 2022, as she was rushed to University of Wisconsin hospital, where she underwent emergency vascular surgery to remove blood clots in her brachial, ulnar and radial artery. She later suffered a Level 1 calf tear at the 2023 TYR Wodapalooza, taking her out of first place on the last day of competition. Rolfe has everything needed to be a top Games athlete and if she’s healthy she will be dangerous this weekend.

Stay Hydrated. Stay Ready.

Professional surfer and YETI ambassador Mark Healey made a name for himself in big wave surfing (surfing waves that are 30′ or greater). Preparedness is paramount when taking on the ocean’s heaviest water. Here’s how Mark stays ready:

• I stimulate moments of great physical duress by pushing my CO2 tolerance with breath-holding workouts on a stationary bike.
• Poor sleep causes impaired judgment, equilibrium, and cognitive ability, so I try to be well-rested before I hit the water.
• I always drink plenty of water and limit my caffeine intake, as dehydration causes muscle to tense up and waste precious energy.

See how Mark trains for big wave surf.

Pre-order now: “Fittest on Earth: Retro/Active,” the CrossFit documentary about the 2022 season is now available for pre-order. And check out the trailer–we got chills, did you?

European Semifinal sponsor: foodspring, a European fitness brand that produces high-quality functional performance and nutrition supplements, has announced that it will be the Official Supplements and Sports Nutrition Sponsor of the 2023 NOBULL CrossFit Games European Semifinal Event.

Spring Swag Sale: The Morning Chalk Up Spring Swag Sale is on now. Supplies are limited, so order now.

ICYMI: If you’re at the North America West Semifinal, be sure to check out our guide for spectators.

Air Force Base Affiliate Offers Free Memberships for 14 Years and Counting

When the former gym manager stepped down two years ago and the future of Lightning CrossFit hung in the balance, Jason Theriault knew someone needed to act in order to keep the military affiliate alive.

A long-time member of the gym and coach at Lightning CrossFit—located on Eglin Air Force Base near Fort Walton Beach, FL—Theriault had witnessed what the gym has been able to provide to those living on the base, not just physically, but also emotionally.

• “It’s huge. Those are the people that you see all the time and you get to talk to. Outside of work and outside of your family, you either get to vent, or hug them, or be around them, and then they push you in a workout,” Theriault said. “If people don’t show up, then you’re texting them, ‘Where are you at? Everything cool? You alright?’ And you don’t get that from the normal gym down the street.”

Needless to say, it didn’t take long for Theriault to realize it might as well be him to take on the gym manager role.

So today, Theriault, who has been a member of the gym since 2010 and a coach at the gym since 2012, volunteers, not only as the gym’s manager, but also as a 5 AM coach.

Scaling the Individual Semifinals Tests At Your Affiliate

The Africa and North America East regions showcased the 2023 Semfinal tests to the rest of the world last weekend, setting the stage for the final two weeks of competition.

Elite athletes make incredibly hard things look easy, moving weights and performing skills in what appears to be an effortless fashion.

The beauty of CrossFit is the infinite scalability, adjusting the demands by degree, not kind. Today we’re giving you a scaling guide to customize the Semifinal tests at your home gym or affiliate.

The 2023 NOBULL CrossFit Games North America West Semifinal in Pasadena, CA kicked off its first day of competition yesterday with two team events. Full details on that are included below.

Resources to stay up to date:

• North America West content hub
• How to watch and schedule of events
• Leaderboard
• Roster

Leaderboard

Teams kick off the competition today at 9:00 AM PT (Noon ET). Here are the current standings after Day 1 in Pasadena:

1. CrossFit Franco’s Misfits – 197
2. CrossFit Invictus – 194
3. CrossFit Omnia – 185
4. CrossFit Kilo II – 185
5. CrossFit Invictus Unconquerable – 155
6. Koda CrossFit Redemption – 152
7. Verdant CrossFit – 149
8. CrossFit 8035 – 143
9. CrossFit Complex – 140
10. Rhino CrossFit Dawgs – 140

The individual athletes begin their first day of competition at 10:00am PT (1:00pm ET), starting with the women. Here are the top ten seeded individuals coming out of Quarterfinals:

1. Justin Medeiros | Arielle Loewen
2. Patrick Vellner | Alex Gazan
3. Brent Fikowski | Emily Rolfe
4. Samuel Kwant | Dani Speegle
5. Nick Mathew | Sydney Michalyshen
6. Cole Greashaber | Christine Kolenbrander
7. Cole Sager | Baylee Rayl
8. Mitchel Stevenson | Kelly Baker
9. Tudor Magda | Freya Moosbrugger
10. Chandler Smith | Katrin Davidsdottir

Remind me: North America West will qualify ten teams, ten women, and nine men to the 2023 CrossFit Games.

Full leaderboard

Workouts, Schedule and How to Watch

Thursday’s schedule of events: Team Test 3 and Individual Test 1 will be available on the CrossFit Podcasts YouTube Channel. The rest of the day will be live on our content hub as usual.

• Team Test 3 — 9:00 AM PT | 12:00 PM ET | 5:00 PM BST
• Individual Test 1— 9:55 AM PT | 12:55 PM ET | 5:55 PM BST
• Team Test 4 — 2:00 PM PT | 5:00 PM ET | 10:00 PM BST
• Individual Test 2 — 3:30 PM PT | 6:30 PM ET | 11:30 PM BST

Want to see the schedule in your local time zone? Our schedule will automatically update to where you are on MorningChalkUp.com.

Day 2 Tests

Team Test 3

As a relay (F/M/F/M), complete:
(F1 and M1)
400m sprint
10 dumbbell bench presses (90/60lb)
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes
(F2 and M2)
400m sprint
15 dumbbell bench presses (90/60lb)
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes
Time cap: 16 minutes

Individual Test 1

For time:
3,000m Echo Bike
Hand-over-hand pull (84 feet; 225/180lb)
2,000m Assault AirRunner
Hand-over-hand pull (84 feet; 225/180lb)
1,000m SkiErg
Hand-over-hand pull (92 feet; 225/180lb)
Time cap: 30 minutes

Team Test 4

5 rounds for time, in M/F pairs, of:
MF Pair 1 starts:
10/7 row calories
10 (each) synchro alternating dumbbell snatches (90/60lb)
15 (each) 24″ box jumps, alternating
MF Pair 2 starts:
10/7 ski calories
20 (each) synchro alternating dumbbell snatches (70/50lb)
10 (each) 30″ box jumps, alternating
*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.
Time cap: 15 minutes

Individual Test 2

Wearing a ruck (20/10lb), complete as many reps as possible in 3 minutes:
5 ring complexes (1 toes-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box (30″/24″)
Complete 3 rounds, resting 1 minute between rounds.
Score is total reps across the 3 rounds.

By the time you read this newsletter, The Torian Pro, Oceania’s official 2023 NOBULL CrossFit Games Semifinal in Brisbane, Queensland will have wrapped its first day of competition. Starting on Friday morning, which translates to Thursday night for those of us in the US, teams and individuals will have already fought through two tests each on their quest to qualify for the CrossFit Games.

Resources to Stay Up to Date: 

• Preview: Here are the Individuals and Teams we’re expecting to put on a show
• Who’s Competing?
• How to Watch and Schedule of Events
• Visit our Torian Pro Competition Hub for the latest news and updates

Leaderboard

Since the athletes have been competing in the middle of the night in the western hemisphere, check out the updated Day 1 Leaderboard.

Who’s Missing? 

On the women’s side, CrossFit Games legends, Tia-Clair Toomey and Kara Saunders are both out this year during pregnancy and birth. Meanwhile, team athlete Katelin Van Zyl has returned to the individual division, and is seeking her first solo Games appearance since 2019.

For the men, 2022’s Third Fittest Man on Earth, Ricky Garard, and seven-time Games veteran, Khan Porter, are out while rehabbing injuries; perennial competitor Bayden Brown has taken the year off, and Royce Dunne decided to compete on a team this year with top-seeded CrossFit Torian Mayhem.

Workouts, Schedule and How to Watch

Catch up on the Day 1 Livestream of the Torian Pro on our content hub. 

Day 2 of competition begins Saturday morning in Brisbane, which translates to Friday night for those of us in the western hemisphere. Below is the broadcast schedule for Day 2 of the Oceania Semifinals.

• Los Angeles (PT) — Friday at 4:00pm, 5:55pm, 9:30pm, and 11:30pm
• New York (ET) — Friday at 7:00pm, 8:55pm, Saturday at 12:25am, and 2:30am
• London (BST) — Saturday at 12:00am Midnight, 1:55am, 5:30am, and 7:30am
• Local (AEST) — Saturday at 9:00am, 10:55am, 2:25pm, and 4:30pm

Want to see the schedule in your local time zone? Our schedule will automatically update to where you are on morningchalkup.com.

Day 2 Test Descriptions

• Team Test 3
  As a relay (F/M/F/M), complete:
  (F1 and M1)
  400m sprint
  10 dumbbell bench presses (90/60lb or 40.8/27.2kg)
  15 unbroken single-leg squats, leg 1
  15 unbroken single-leg squats, leg 2
  3 handstand pirouettes
  (F2 and M2)
  400m sprint
  15 dumbbell bench presses (90/60lb or 40.8/27.2kg)
  10 unbroken single-leg squats, leg 1
  10 unbroken single-leg squats, leg 2
  3 handstand pirouettes
  Time cap: 16 minutes
• Individual Test 3, “Semifinals Linda”
  For time
  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
  Deadlifts (295/220lb or 133.8/99.8kg)
  Dumbbell bench presses (90/60lb or 40.8/27.2kg)
  Squat cleans (145/105lb or 65.8/47.6kg)
  Time cap: 17 minutes
• Team Test 4
  5 rounds for time, in M/F pairs:
  MF Pair 1*:
  10/7 row calories
  10 (each) synchro alternating dumbbell snatches (90/60lb or 40.8/27.2kg)
  15 (each) 24-inch box jumps, alternating
  Then, MF Pair 2*:
  10/7 ski calories
  20 (each) synchro alternating dumbbell snatches (70/50lb or 31.8/22.7kg)
  10 (each) 30-inch box jumps, alternating
  *When both pairs have completed one round, switch positions for the following round.
  Pair 1 will row 3 times and ski 2 times. Pair 2 will ski 3 times and row 2 times.
  Time cap: 15 minutes
• Individual Tests 4 and 5
  Test 4
  For max load:
  Run 800m
  Max snatch in remaining time
  Time Cap: 6 minutes
  Following the time cap, athletes will have 2 minutes to reset.
  Test 5
  For time:
  8 snatches (185/125lb or 84/56.5kg)
  Run 800m
  Time Cap: 6 minutes

The 2023 NOBULL CrossFit Games Semifinals is moving into its second week. In South America, the semifinal, named Copa Sur, is the only event at this stage taking place on the continent. The competition is being held at the Arena Carioca | Parque Olimpico in Rio de Janiero, Brazil and begins today. Full details on that are included below.

Resources to stay up to date:

• South America content hub
• How to watch and schedule of events
• Leaderboard
• Roster

Leaderboard

The competition starts at 9:50 AM ET, but here are the top 10 seeded athletes and teams coming out of Quarterfinals.

1. Guilherme Malheiros | Victoria Campos | Sense Fitness CrossFit Mayhem Soul
2. Agustin Richelme | ELuiza Marques |Q21 CrossFit
3. Benjamin Gutierrez | Julia Kato | Templo Sa CrossFit Blacksheep Treta
4. Kaique Cerveny | Sasha Nievas | Vittoria CrossFit Morereps 2023
5. Esteban Ospina | Amanda Fusuma | WTC CrossFit Ghostbusters Team
6. Omar Martinez | Carolina Martinez | CrossFit Tyranno
7. Bruno Marins | Valentina Rangel | CrossFit Beira Rio Team Beira Rio
8. Gustavo Errico | Andreia Pinheiro | Compa CrossFit
9. Lago Guiraldes | Constanza Cabrera | Pam CrossFit
10. Lucas De Rosa | Alexia Williams | Soren CrossFit Team Soren 1

Full leaderboard

Workouts, Schedule and How to Watch

Friday’s schedule of events: Below is the broadcast schedule. You can watch all events live on our content hub.

• Team Test 1 — 6:50 AM PT | 9:50 AM ET | 2:50 PM BST
• Individual Test 1 — 8:14 AM PT | 11:14 AM ET | 4:14 PM BST
• Team Test 2 — 12:00 PM PT | 3:00 PM ET | 8:00 PM BST
• Individual Test 2 — 12:50 PM PT | 3:50 PM ET | 8:50 PM BST

Want to see the schedule in your local time zone? Our schedule will automatically update to where you are on MorningChalkUp.com.

Day 1 Tests 

Team Test 1

4 rounds for time, with one member at each station, of:

• 2.5K/2K Echo Bike*
• 800-m run*
• Bear-hug sandbag hold*
• 150 double-unders*
• 10 Worm clean and jerks

Time cap: 28 minutes

*Athletes must change stations every round.

♀ 150-lb sandbag
♂ 200-lb sandbag

Individual Test 1

For time:

• 3,000-m Echo Bike
• Hand-over-hand pull (84 feet)
• 2,000-m Assault AirRunner
• Hand-over-hand pull (84 feet)
• 1,000-m SkiErg
• Hand-over-hand pull (92 feet)

Time cap: 30 minutes

♀ 180 lb
♂ 225 lb

Team Test 2

In MF pairs for 15 minutes, complete as many rounds and reps as possible of:

• 3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
• 5 synchro thrusters, 95/65

*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.

♀ 65-lb thrusters
♂ 95-lb thrusters

Individual Test 2

As many reps as possible in 3 minutes of:

• 5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
• 20 single-leg squats
• Max burpees over box

Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.

♀ Wear a 10-lb ruck, 24-inch box
♂ Wear a 20-lb ruck, 30-inch box

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