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The Paleo Problem — Powered by O2

Morning Chalk Up

December 4   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. Our newest writer, Games athlete Meredith Root, drops her first weekly nutrition column today, “The Paleo Problem.” Tune in every Friday for more nutrition knowledge.

Keep those story tips, quotes and PRs rolling in. Send them to [email protected].

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“Life is not a pattern to follow. It’s a frontier to pursue.” - Brian Kight

  The Paleo Problem  


The Paleo Problem

You can’t talk about nutrition in CrossFit without talking about the paleo diet. The paleo diet (short for paleolithic) is one that emulates the diets of our hunter-gatherer ancestors from 2.5 million to 10,000 years ago, a time before agriculture, where the primary diet consisted of foraged berries, tubers, scavenged meat and organs, and fish. While not specifically endorsed by CrossFit, the paleo diet is one that has often been adopted by participants based on recommendations from the company.

According to the CrossFit Level 1 handbook, athletes should “eat a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” If they do that, they will be exempt from many of the chronic diseases that plague modern society.

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Gym owners and coaches - this one’s for YOU!

Gym owners and coaches - this one’s for YOU!

Are you a gym owner or coach? If so, you can give EVERY one of your members $200 to spend at their favorite brands! O2, Born Primitive, GORUCK, and 7 other brands are partnering to make it possible, but it’s up to YOU to deliver the voucher link to your members.

Make sure you’re registered at, and reach out to us at [email protected] if you didn’t get your gym’s link!

These vouchers expire on December 25 so DO NOT WAIT.

  Nominate Someone in Need for “Victory Gives”  

Nominate Someone in Need for “Victory Gives”

At the heart of CrossFit is the word community, and Victory Grips is living that out.

On December 1, the company announced Victory Gives, a nomination-based give-back program. Anyone can nominate someone in need of a helping hand by filling out this form by December 11, 2020.

One big thing: Nominating someone is incredibly easy and could make a big difference. Victory Grips is calling on the supportive community of CrossFit to help.

  • “This year has been especially hard for many people in our community, and we want to try to help make the holidays a little brighter for some of them,” said Victor Pellegrino, a co-owner of Victory Grips.

The Victory Gives program is hoping to help those in need by purchasing Christmas gifts, buying groceries, taking care of some bills, etc. It could be anything, as long as it provides relief for community members.

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  Nominate Someone in Need for “Victory Gives”  

Enter the “12 Days of Crossmas” Giveaway

To spice up your holiday season, Fitness Santa is bringing you 12 days of Crossmas, that’s 12 straight days of fun fitness giveaways from some of your favorite brands absolutely free.

From December 1 – 12, we’ll be doing Instagram live giveaways each day at 5:00 PM PT, totaling 78 prizes from:

Reebok, Rogue, RPM, Born Primitive, Ascent, Caffeine & Kilos, O2, 2POOD, Bear Komplex, Goodr, Beam.

Fill out the form to enter to win, and remember, the more points, the more chances to win.

Enter to win.
  CrossFit CEO Roza ‘Viewed Favorably’ by 85% of U.S. CrossFitters, Nationwide Poll Shows  

CrossFit CEO Roza ‘Viewed Favorably’ by 85% of U.S. CrossFitters, Nationwide Poll Shows

Newly minted CEO Eric Roza is enjoying widespread favorability in the CrossFit community in his first fourth months according to the first nationwide poll of CrossFit athletes powered by Morning Chalk Up, Triib and TrueCoach and conducted by 0ptimus Analytics, a Washington D.C.-based political data firm, from September 18 — October 19, 2020.

  • 85% of U.S.-based CrossFitters have a “favorable view”; 61% have a “strongly favorable” view.
  • Roza’s unfavorables are virtually non-existent, with less than 1.5% having an unfavorable opinion.
  • 14.2% didn’t have an opinion.

One big thing: Roza acquired CrossFit and stepped into the CEO role in a tumultuous moment as the community was reeling from controversial statements by and revelations about founder Greg Glassman. Immediately upon taking the reins, it felt like Roza was able to instill confidence and goodwill among affiliate owners, gym members, athletes and other stakeholders in the CrossFit ecosystem. The results of this survey provide quantitative evidence for that feeling.

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  10,000 Double-Unders in 30 Days: Can You Do It?  

10,000 Double-Unders in 30 Days: Can You Do It?

On January 4, RPM Training will kick off their fifth-annual 10K Challenge: 10,000 double-unders in 30 days or less.

Remind me: The 10K Challenge started in 2015 as a grassroots, social initiative, and evolved into a charitable initiative in 2017.

Funds from the challenge benefit Iron Compass Initiative (ICI), a nonprofit arm of RPM created in 2018 to support programs that provide functional training, like CrossFit, and mentorship to underprivileged and at-risk youth, and other charitable partners.

In 2020 and again this year, the primary charitable partner is Steve’s Club National Program, which carries a similar mission to the ICI, bringing fitness, nutrition, and mentorship to at-risk youth at low or no-cost through their chapters across the country.

The details: Athletes anywhere can participate in the 10K Challenge. All that’s needed is a jump rope.

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A Free Month of Embrace MVMT and Get a Free T-Shirt

Morning Chalk Up readers can use the code "MORNINGCHALKUP" to sign up for a free month of membership at Embrace MVMT and receive a free T-shirt too! Combining movement, faith and nutrition, Embrace MVMT seeks to help women become strong and healthy in every way.




FREE VIRUS Crew Socks with every purchase.

Every order gets a pair of Limited VIRUS Holiday Crew Socks. It's the perfect time to shop for joggers, sweaters and compression gear for your favorite athlete. *While supplies last.



Register for the Inaugural Rogue Challenge

Since 2015, Rogue has provided a showcase for unprecedented feats of strength, including historical world records. Now the fitness company will host the "Rogue Challenges" and anyone can enter! All you have to do is sign-up and pay the entry fee, then compete in any or all of the events in any location you wish, record your workouts and upload to YouTube and Beyond the White Board. Oh yeah, the first challenge is 50 calories on the Rogue Echo Bike for time. Learn more about the competition and the format in this short video.



Your Snatch In Six Weeks

Brent Fikowski's "Train Your Weakness" program is built to be integrated into your regular training and will help you improve your snatch technique in just six weeks.



Four Core Exercises for Stronger Olympic Lifts

In Olympic lifts, the core is used primarily for stability and the abs are almost never in flexion as if performing crunches or sit-ups. So, those exercises have almost no carry-over to weightlifting. Instead, focus your core work on isometric holds or where other parts of the body are moving while the core is stabilized. Give these four core exercises a try and build a functional core for weightlifting.


Congratulations to Baron M., who was the first to correctly answer which countries have won both Individual Men’s and Women’s CrossFit Games gold medals.  The correct answer was the United States of America and Canada.

  • Today’s question: How many Regionals were there in the 2009 Games Season?

Submit your answer.


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.

  • Elijah Subiono hits a 250 pound snatch for a 20 pound PR.
  • Tim Paulson does a snatch complex at 270 pounds.
  • Brandy DaSilva hits a 200 pound clean and jerk for a 10 pound PR.
  • Alex Clark power clean & jerks 165 pounds.
  • Alexis Morgan Figurski does 25 strict pull-ups for a PR.
  • Kyle Dosterschill does a paused back squat at 484 pounds.
  • Travis Mayer high hang snatches 270 pounds.

Community Round-Up

Our community round-up today features gym members rallying together to save their gym, a food drive in New Zealand and a burpee marathon to help fund a school playground:

  • Auxiliary CrossFit Community Rallies: In Toronto, Canada, members of Auxiliary CrossFit are coming together this week in an effort to raise money and help keep the gym afloat through the current lockdown. Member Sara Jameson created a GoFundMe campaign on December 1 to support the community and have raised over $10,000 so far.
  • The “24 Days of Christmas” at CrossFit Rotorua: Members of CrossFit Rotorua in Fairy Springs, Rotorua, New Zealand came together to support the Salvation Army Foodbank’s annual Christmas food drive. In addition to gathering and donating nonperishable foods, the gym doubled up the traditional “12 Days of Christmas” WOD and as individuals and pairs, completed 2600 reps of 24 different exercises last weekend.
  • Burpee Marathon for Lake Placid Elementary School: On December 19, the members of CrossFit Lake Placid will take on a burpee marathon fundraiser to help Lake Placid Elementary School finish its playground. For every dollar donated, the members of the gym will do one burpee. The marathon will be livestreamed on Facebook at 9 AM on December 19 and donations are being collected now.
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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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