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We Can Do Better

Morning Chalk Up

July 3


Good morning and welcome to the Morning Chalk Up. Editor-in-Chief, Justin LoFranco, follows up on our pledge to highlight stories from the Black community. And, the Iron Games are coming back for the second year and registration just opened, Patrick Clark has more. Today:

  • A letter from the editor. 
  • There are limited spots available for the Iron Games, a three-day team and individual competition programmed by Nick Fowler and scheduled to take place September 13-16.
  • PAINKLLR x U.S. Air Force for four online missions, learn more from reporter Niki Brazier below.

We’re hiring! The Morning Chalk Up is looking to add a growth hacker to our ranks. Key perks include remote work, a competitive salary and unlimited burpee breaks. Job description details and how to apply available here.



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“There have been times when I wanted all the negative comments from people to stop. But through self growth and acceptance…I have learned that it does not matter what other people say about how I look, what’s most important is how I see myself and how I FEEL on the inside!” – Lauren Fisher


We Can Do Better


It’s been one month since I made the commitment to dedicate more of Morning Chalk Up’s coverage to highlighting BIPOC stories. As a news organization, it’s our role and responsibility to lead in this effort and use our platform to inform and inspire, rather than ignore. 

In the nearly thirty days, we’ve worked hard to write and share such stories in our newsletter and on social media, and we’ve highlighted similar work produced by media outlets like Talking Elite Fitness. We’ve incorporated quotes from black athletes and gym owners into stories whenever possible, and partnered in a fundraiser that raised nearly $30,000 for the NAACP Legal Defense Fund and Color Of Change. 

But we can do better.

It should be commonplace to see more diversity in the roster of names coming across your screen, offering different viewpoints, arguments, and perspectives. Diversity creates more unity in this community, not more division — and our commitment to that will continue and grow as we develop more connections. 

Here’s how you can help: We rely heavily on our readers to share interesting stories and tip us off when something important happens. The best way to do that is to send us a tip or a suggestion. By sharing more stories and coverage ideas with us, we can better serve this community. 

Justin LoFranco
Founder and Editor-in-Chief


Macro Balanced Meals Made Easy

Macro Balanced Meals Made Easy

Macro balanced meals are key to getting the right amount of protein, fat, carbs, and calories to support weight loss and help you put on lean muscle. But planning, cooking, and portioning out a diet plan that fits your unique needs every day isn’t something that most people have time for, enter Trifecta.

Top athletes like Sara Sigmundsdottir, Rich Froning Jr., Haley Adams, and Colleen Fotsch all rely on Trifecta for macro balanced nutrition.

Take advantage of Trifecta’s Independence Day Sale and save 40% with code “SHREDWHITEBLUE”.


Registration for Year Two of The Iron Games Fitness Festival Opens Up

  Registration for Year Two of The Iron Games Fitness Festival Opens Up  

The campus of Southern Utah University will once again play host to the Iron Games Fitness Festival on September 10-12 in Cedar City, Utah. Hosted by Larry H. Miller Utah Summer Games, The Iron Games registration opened up on Tuesday and will run till August 7.

The details:  The Iron Games is in its second year of existence after debuting last year with great fanfare and media coverage as the Buttery Bros and the Morning Chalk Up’s very own Tommy Marquez competed and documented their exploits competing in the Elite Team of Three Division.

  • Limited spots are available across 12 divisions which include Elite, RX and Intermediate in both the men and women individual divisions. The team of 3 divisions feature RX, Intermediate and Community for both men’s and women’s teams.
  • All individuals and teams will compete in seven events throughout the three-day competition.
  • Programming for all the events will be done by Brute Strength’s Nick Fowler who counts Brent Fikowski and Kara Saunders among the athletes he coaches.
  • The event will be free to spectators.
  • Organizers have also opened up volunteer opportunities for the competition.
  • More details are to follow including prize purse, additional sponsors and event descriptions.

One big thing: The COVID-19 pandemic caused cancelations to competitions globally, including the majority of the 2020 Sanctional season. Competitions big and small were forced to cancel due to state-level public health guidelines. Following Mayhem Madness (August 2-9), the Masters Fitness Collective (August 20-23) and Pit Fitness Ranch Teen Games (September 3-6) the Iron Games is the first planned, in-person, major individual and team competition since the Brazil CrossFit Championship and Australian CrossFit Championship each concluded on March 8. For Games and Sanctional hopefuls that saw their season come to an end due to the pandemic, the Iron Games could provide a conclusion to their 2020 training season before the upcoming season begins.


PAINKLLR Partners with US Air Force on Four Online Missions

  PAINKLLR Partners with US Air Force on Four Online Missions  

It’s a new partnership the likes of which is relatively uncommon: fitness apparel/lifestyle brand and the United States Airforce. But through a series of online “missions” these two unlikely partners have brought a crew of CrossFitters together to put their bodies to the test while honoring real military heroes for their combat and humanitarian work around the world.

More than just workouts: 3 weeks ago, PAINKLLR launched its “Are You Made of More” challenge. It’s a series of interactive workouts led by Special Warfare Airmen, hosted on its Instagram page. Each mission follows a storyline, simulating actual missions the Airmen faced. The stories were told in IG highlights in real-time (though participants could, and still can, go back and re-do them on their own time).

“COVID required us to re-think how we engage with our community because safety and health is at the forefront of our thoughts,” said PAINKLLR Co-Founder Conrad Mar.  “We wanted more than a workout post. We wanted to break through the noise and create an experience where people walk away with more than a ‘good workout.’”

By working with Air Force Special Warfare and crafting workouts that directly reflected the movements, environments, and challenges that faced the Airmen in the field, PAINKLLR created an opportunity to give people a new way to experience a virtual workout.

An unlikely, but fitting duo: “Community and Authenticity are two pillars of PAINKLLR and also driving factors when creating our experiences. By working with the U.S. Air Force Special Warfare, we align with our core beliefs in the ‘never quit mindset’ and embrace every challenge,” said PAINKLLR Co-Founder April Liang.




A Day in the Life of Lauren Fisher, Episodes One and Two

The Pouri blog is launching a five-part, “Day in the Life” series on CrossFit Games veteran Lauren Fisher. In episode one, Fisher swims, recovers, and talks about her relationship with fiance, Rasmus Anderson. Episode two delves into an incredibly important topic: speaking out about body positivity.

  Morning Chalk Up  


Stringing Double Unders Together

Frustrated with your double unders? Give Brent Fikowski’s 6-week double under program a try. It only takes 30 minutes, 2 days a week and by the end, you will be stringing double unders together with ease.

  Morning Chalk Up  


Sean and Tommy Give a Thoughtful Critique of Their Interview with Dave Castro

Following up on their interview with current CrossFit CEO, Dave Castro, the boys from Talking Elite Fitness discuss where they agreed with him, where they didn’t and where they could’ve pressed him harder during the conversation. And they address all the great news coming out of CrossFit this week including the scholarship program and Nicole Carroll’s return.

  Morning Chalk Up  



Low Back Issues

How great would it be to lift weights without low back issues? Find out what the team at Active Life Rx can do for you.

  Morning Chalk Up  


Grain-Free Peanut Butter Chocolate Chunk Cookies

We don’t send you a lot of cookie recipes, but you have to try these decadent, grain-free healthy peanut butter chocolate chunk cookies made in one bowl in under 30 minutes. They dairy-free and gluten-free and packed with healthy fats from natural peanut butter, made with almond flour and coconut flour.



Congratulations to Sergio H., who was the first to correctly answer which 2009 Games Podium Individual qualified via the online qualifier. The correct answer was Tommy Hackenbruck. He came in second place at the CFG09 and was one of 11 athletes to receive an invite via the “Last Chance Online Qualifier”. Always fast on the draw, Sergio has now been first to answer the Trivia question six times.

  • Today’s question: Which two athletes have won the CrossFit Games Affiliate Cup/Team Championship with two different affiliates?

Submit your answer.





Lauren Fisher on Body Confidence

Lauren Fisher‘s most recent blog post, “Body Confidence and What I Wish My Younger Self Had Known” is a powerful read. In it she talks about comments that affected her when she was younger and about how she has grown to appreciate and love her own body. In the spirit of inclusivity, she asked several women in the “body confidence/self love space” to share what they would say to their younger selves about their bodies. See below for some examples of what the CrossFitters shared, but please check out the full blog post to read all of the answers! 

  • Sara Sigmundsdottir: I wish I could remind myself of my qualities instead of always thinking about that I was not enough. And then I would ask myself “Why would I want to be someone else?”
  • Brooke Wells: “I think the biggest lesson I have learned in the past few years is to love my body for what it CAN do! I love being able to lift heavy, I love being able to run fast, I love fueling my body & training it to be the athlete that makes me – not just the way it looks in return.”
  • Amanda Barnhart: “If I could go back in time, I would tell my younger self to love my body and to forget about a meaningless number on the scale. I would tell myself to focus on what my body CAN DO instead of what it looks like in the mirror.” 
  • Lauren Fisher: “Lauren, your muscles are BEAUTIFUL and a sign of all your strength and hard work. Remember to stay true to who you are and never let anyone tell you any differently. Don’t be afraid to lift heavy or be that girl who does CrossFit.”
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