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Three Down, Seven to Go: Misfits Ten Semifinalists

Morning Chalk Up

June 11   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Steph Chung made the Last Chance Qualifier, but her road through the Granite Games was not an easy one.
  • Misfit athletes have good showing at the Granite Games.
  • Meredith Root looks into creatine and the female athlete.
  • Reggie Fasa is ready to build on his Quarterfinals win at the CrossFit Lowlands Throwdown.
  • And, Tola Morakinyo’s Workout of the Week.
  • Morning Chalk Up has a $1000 Rogue Home Gym to give away. Enter now for your chance to win.

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

“The best index to a person's character is how he treats people who can't do him any good, and how he treats people who can't fight back.” - Abigail Van Buren


2021 CrossFit Games Semifinals Update:

Here are a couple more speed reads:

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  Steph Chung Gets One Last Shot in Her Final Season, Makes Last Chance Qualifier Despite Elbow Injury 

Steph Chung Gets One Last Shot in Her Final Season, Makes Last Chance Qualifier Despite Elbow Injury

Last weekend, Steph Chung stepped onto the floor as a favorite for a podium position. Nearly three years after her first appearance at the Games in 2018, she was poised for a comeback following two seasons marred with injuries and COVID shutdowns.

One big thing: The weekend for Chung did not go as planned. As she snapped the bar overhead in the snatch event on Friday evening, a weight that would tie her all time PR if she made it, she felt a pop in her elbow.

  • After meeting with her physical therapist and determining that it was safe to continue competing, she went for damage control in the second event of the evening.
  • Despite failing multiple dumbbell thrusters and cleans from the ground, she finished the event and dove her left elbow into the ice bucket for a moment of relief.

Just keep swimming: Despite being unable to bend her arm Saturday morning, she was determined to see the competition through.

Continue Reading...
  Catching up with Misfit Coach Drew Crandall After The Granite Games 

Catching up with Misfit Coach Drew Crandall After The Granite Games

Three Misfit Athletes showed up to the Granite Games in Eagen, MN. Two of them qualified for the Games (Rogelio Gamboa and Caroline Conners), while the third earned a Last Chance Qualifier spot (Austin Spencer). Seeing how successful all three of their athletes were, we reached out to Drew Crandall, one of their head coaches, to check in and find out if there was any secret to their success.

Before we dive into the interview, here’s a quick recap of each of their competitive history over the past couple of years:

Rogelio Gamboa:

  • First in Dubai with Misfit P10 Performance during 2019-2020 season (no team competition at the Games).
  • 6th at Games with Don’t Stop in 2019.
  • No individual competitions since the 2018 South Regional where he took 2nd.
  • Also was first at South Reg. in 2016.
  • Five time individual Games athlete; best Games finish was 23rd in 2018.
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  The Benefits of Creatine Supplementation for Women 


The Benefits of Creatine Supplementation for Women

If there is one supplement that rules them all from a sports and performance perspective, it is creatine monohydrate.

Not only is creatine one of the most extensively researched supplements on the market, but it consistently generates positive results with an exceptionally low risk-to-benefit ratio (meaning adverse reported events are low).

Creatine is a naturally occurring, organic, non-protein compound that humans and other mammals synthesize in the liver and kidneys from food they consume. The primary role of creatine in the body is to generate phosphocreatine after combining with a phosphoryl group (phosphorus and oxygen) which is then used to regenerate adenosine triphosphate (ATP) within the mitochondria. Most of the human body’s creatine and phosphocreatine stores are found in the skeletal muscle tissue with the remainder found in the blood, brain, and other tissues.

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  Fresh off Quarterfinals Win, Reggie Fasa is Ready to Showcase His Hard Work at Semifinals 

Fresh off Quarterfinals Win, Reggie Fasa is Ready to Showcase His Hard Work at Semifinals

The CrossFit Lowlands Throwdown will take place this weekend, June 11-13, pitting several top European athletes against each other with tickets to the 2021 NOBULL CrossFit Games on the line. The United Kingdom’s Reggie Fasa will use the opportunity to showcase the hard work he has put in since becoming a full-time CrossFit athlete, and he will attempt to reach Madison for the first time in his career.

Remind me: A former Rugby player for the Newcastle Falcons and the North of England, Fasa first competed in the Open in 2017. He placed 109th his first year before making a steady rise up the leaderboard. His progress includes placing 11th in 2019 and fourth in 2020. Once the calendar turned to January, Fasa quit his job and pursued CrossFit full-time, ultimately winning the European Quarterfinals with a strong performance.

  • “We knew we were going to qualify for Semis,” Fasa told the Morning Chalk Up. “But we didn’t know whereabouts we were going to qualify. When the workouts got released, I was buzzing to see the four-rep max front squat.”
  • “We had been working hard in the offseason to get my strength numbers up there because my engine has been pretty decent. I showed the gang, fitness-wise, that I could dig it with the big lads. Miami, I won the rowing event, and it was pure fitness. We just needed the skills to get better and the strength needed to go up so I could be more well-rounded.”
Continue Reading...
  Tola Morakinyo's Workout of the Week 

Tola Morakinyo'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 Tola Morakinyo.

10 Rounds with a Partner (5 each)
25 ft Handstand Walk
5 Snatches (185/125 lbs or 84/57kgs)
7 Ring Muscle Ups
25 ft Handstand Walk

Some advice from Tola: “If you’re hitting this workout with a partner, find a snatch weight that you’re both confident moving in fast singles or TNG sets. Aim to get through the MUs in one or two sets then get right back on your hands to tag your partner. This workout has a rest built in so try to push each round hard and see how long you can hang on!”

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

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If Your First Rib is Causing Neck Pain

Have neck pain when reaching overhead? The problem may not be in your neck but in your ribs. Your first rib sits slightly under your collarbone and, when elevated, can affect movement and cause pain. Give these exercises a try to alleviate the pressure and your pain.




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CrossFit with DJ Locksmith

There's a sentence we didn't think we would be writing. The DJ, and member of Rudimental, joined 2020 Fittest Man in the UK Zack George to perfect his toes-to-bar and ring muscle-up technique as well as run through a brutal WOD.



Some Rad Fads for Dads and Grads

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26 Calorie Protein Donut Holes

This Protein Donut Hole recipe is super easy, low-calorie, and full of protein. Need we say anything else?


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.

12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)
12/9 - 12/11: Fall Series Throwdown (Desio, Italy)
12/17: The Midwest Championship (Warrensburg, MO)
1/15 - 1/31: Athens Throwdown Qualifiers (Athens, Greece)
1/21 - 1/22: Modena Challenge: Beginner and Master (Modena, Italy)

See all upcoming events

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