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The Turkey Day Massacre WOD

Morning Chalk Up

November 26   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • LIFEAID launched a new program to support student athletes.
  • It’s Black Friday. We’ve the best deals to save on your favorite fitness brands.
  • 🦃 Have fun with our Turkey Day Massacre WOD.
  • Our Thanksgiving special edition of The Bottom Line.
  • So what’s the deal with Tryptophan?
QUOTE OF THE DAY + Send us a Quote

“If you believe something needs to exist, if it's something you want to use yourself, don't let anyone ever stop you from doing it.” - Tobias Lütke

  LIFEAID Launches League4Life to Support Student-Athletes  

LIFEAID Launches League4Life to Support Student-Athletes

LIFEAID Beverage co. has launched a new initiative to directly support collegiate athletes. League4Life will use a dedicated fund and resources to directly support these athletes while expanding the company’s endorsement program. 

One big thing: FITAID will not simply focus on compensating athletes as part of a traditional endorsement deal. The company established League4Life on three primary pillars — Independence; Health and Wellness; and Fitness of Body and Mind.

  • The Independence pillar focuses on compensating athletes for their talents while simultaneously teaching them about sports business.
  • The Health and Wellness pillar examines the ingredients that athletes put into their bodies. FITAID aims to replace sugar-filled energy drinks with cleaner options.
  • The Fitness of Body and Mind pillar aims to set a new standard for adding athletes to a roster. The company will provide insights from sports professionals, the newly established Sports Advisory Council, and health and wellness experts.

The Sports Advisory Council will be a panel of experts from various backgrounds. There will be agents at several top professional athlete firms, current and former professional athletes, and “several other thrilling additions”  that FITAID will announce at a later date.

  • Aaron Hinde, LIFEAID co-founder and president: “What you put in your body directly affects how you show up at home, on the field, and in the world. The nation’s best collegiate athletes deserve better. Just as brands like Body Armour have disrupted the 1960s sports drinks industry, we are ready to step up the evolution of athletic recovery, starting with student-athletes.”

The Bottom line: FITAID works with a wide range of athletes across multiple sports. Some examples are Sara Sigmundsdottir (CrossFit), Jeffrey Adler (CrossFit), Joey Gallo (MLB), Derwin James (NFL), Budda Baker (NFL), Brandon Aiyuk (NFL), and Kevon Looney (NBA). League4Life marks a major change for the company as it now focuses on some of the biggest college athletes and helps them prepare for their professional careers.

  • Student-Athletes can apply to become a Team FITAID representative at The panel of experts will examine several factors before making a decision, such as geography, area of influence, and demonstrated representation of company values.
Black Friday Deal: Save 30% and get Free Shipping at FITAID

Black Friday Deal: Save 30% and get Free Shipping at FITAID

Ever completed a WOD and thought to yourself “I really wish there wasn’t a can of FITAID in my hand right now”?

Us neither.

Stock up during the FITAID Black Friday sale so you’re never without that blessed can of FITAID again.

Shop now to save 30% and get free shipping.


MUST WATCH: Our Thanksgiving special of The Bottom Line featuring special guest Kari Pearce.

STARTING TODAY: The International Functional Fitness World Championships is going down Friday through Sunday in Sweden. A few notable names to keep an eye on:

  • Women: Kristin Holte, Matilde Garnes, Mikaela Norman, Claudia Gluck, Lisa Eble, Maria Langfors and Noortje Bleeker.
  • Men: Uldis Upenieks, Lukas Grouleff, Romain Fellonneau, Felix Rehder, Moritz Fiebig, Luis Oscar Mora, Marius Pettersen, Philip Lundqvist, Victor Ljungdal, and Viktor Langsved.
  • Leaderboard.
  • Events.

MUST READ: How CrossFit boxes are working to improve female body image (via Stylist)

  • “When women come to train here, the area of measurement for success changes.”
  • “We focus on performance so what you look like doesn’t matter. You get to see what your body can do instead of what it looks like.”
  • “We try to take the focus away from the scales and put it into performance.”

Danielle Brandon joins the Airwaav team alongside Rich Froning.

Jacob Heppner got second overall at the Tactical Games Nationals.

  The 2021 Ultimate CrossFitters Guide to Black Friday and Cyber Monday  

The 2021 Ultimate CrossFitters Guide to Black Friday and Cyber Monday

Today is Black Friday and we’ve curated the best deals from the biggest brands in the community, including special savings from 2POOD, AIRWAAV, Ascent Protein, beam, Bear Komplex, Blonyx, Born Primitive, Cerus Performance, Element 26, Fit Boxx, King Kong Apparel, ONNIT, PowerAbs, Reebok, Reyllen, RPM Training, Sidekick, Spartan, UCAN and Wodapalooza.

Start shopping now.
  Workout of the Week: Turkey Day Massacre  

Workout of the Week: Turkey Day Massacre

Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete, coach or in this case a member of our staff that you can take on at home or the gym. You can post your times or scores in the comment section.

So for today’s workout of the week we wanted to keep it festive due to the Thanksgiving Holiday as well as Black Friday. The Morning Chalk Up’s very own John Newby shared with us this spicy one that is guaranteed to tire you out more than that Thanksgiving meal. Newby has done this workout dubbed “Turkey Day Massacre” every year since 2012. The workout was originally programmed by Charlie Irving who was the owner of Fearghal CrossFit.

When asked about the origin of the this workout Irving said “I find divine pleasure in torturous work prior to my barbaric attack of the gloriously prepared Thanksgiving feast.”

Turkey Day Massacre

For Time:
10 Overhead Squats (95/65)
20 Thrusters (95/65)
30 Wall balls (20/14)
40 Ring Dips
50 Double Unders
50 Pull-ups
40 Power Cleans (95/65)
30 Kettlebell Swings (53/35)
20 Push Jerks (95/65)
10 Back Squats (95/65)
400 meter run with the barbell (95/65)

Some advice from John: “​​Don’t peacock the thrusters and wall balls. They are low numbers, but they catch up to you during the back half.”

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

  What’s the Deal with Tryptophan?  


What’s the Deal with Tryptophan?

Tryptophan is probably the most famous amino acid. Not because it is the most important, although it is important, but because it’s the one that most people have heard of. Even folks who don’t know what amino acids are probably know what tryptophan is. Or at least what some of its rumored effects are.

A common assertion is that heavy consumption of turkey results in extreme tiredness due to the high levels of tryptophan contained in turkey. And many people do find themselves drowsy, sleepy, and ready to curl up on the couch and watch football after a thanksgiving meal. Maybe you experienced this yesterday.

The reality of what’s going on is a bit more complicated.

Tryptophan does promote good mood and sleep, specifically by its conversion to 5-HTP (5-hydroxytryptophan) which is a precursor to serotonin and melatonin. Serotonin and 5-HTP affect many processes in the body and influence sleep, cognition, and mood. Once serotonin has been produced by tryptophan, it can be converted into melatonin. Melatonin is a hormone that most people are probably familiar with, because of its ease of availability as an OTC supplement, and it plays a massive role in our sleep-wake cycles.

Continue Reading...


The Ultimate Leftover Thanksgiving Sandwich

The number one rule for after Thanksgiving? No cooking. Seriously, with all of that leftover pickle-brined turkey and creamy mashed potatoes, it would be a crime not to make this sandwich.




An AIRWAAV Performance Mouthpiece for 25% Off

By correcting your jaw and tongue position, AIRWAAV opens your airway up to 25% for improved endurance, faster recovery times, and even increased strength. And for the first time, you can do it for 25% off. There's never been a better time to try the AIRWAAV Performance Mouthpiece and breathe better.



Your Stiff Back

Sat down a lot yesterday? Back paying the price? When dealing with low back discomfort, it is crucial to find ways to move within your tolerance. These exercises will address low back mobility and get your moving again before the weekend begins.



Free NY Strip Steaks For a Year

ButcherBox has blown it out of the water with this early Black Friday deal. Sign up today and not only will you have premium quality meat delivered to your door, but you'll also get two delicious NY strip steaks free in every box for a year.



Get Up Off The Couch

If you just have to get moving today, move for Movember. Spell out your name in this workout from Caffeine and Kilo and complete your personalized WOD for your chance to win $50.


Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a tip.

  • 🎂 Happy birthday Rory McKernan (Thursday)
  • 🎂 Happy birthday Claire Koch, the other half of the Joy and Claire Show.
  • Congratulations Leonel Franco from Straight Flush CrossFit in Las Vegas, NV on the 340 pound/154kg macho man PR.
  • Roman Khrennikov hits a 474 pound/215kg back squat PR.
  • Thuri Helgadottir hits a 242 pound/110kg overhead squat, her heaviest since injuring her shoulder in August 2019.
  • Alex Gazan hits a 225 pound/102kg clean double PR.
  • 🤯 Alizee Andreani does 101 unbroken toes to bar.

Back in May, Chad and Jakalah lost their daughter Miller just 16 days after birth to a rare condition called Alveolar Capillary Dysplasia. Tomorrow, the Mount CrossFit community will attempt to bike 30,000 calories on the Assault Bike to raise money for Miller’s Movement, which will donate all money to the Starship Foundation.

3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)

See all upcoming events

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