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What does it take to feed Mat Fraser?

Morning Chalk Up

February 18   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • What does it take to feed Mat Fraser? Sammy Moniz knows
  • CrossFit has released the equipment list for the Quarterfinals
  • Our nutrition columnist has some tips to smash the Open
  • Ellie Turner programs the workout of the week
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“I'd rather regret the risk that didn't work out than the chances I didn't take at all.” - Simone Biles

  Sammy Moniz to Release Feeding the Frasers Cookbook  

Sammy Moniz to Release Feeding the Frasers Cookbook

Ever wondered what it’d be like to eat like Mat Fraser for a day? Soon, you’ll be able to test out the diet of the five-time Fittest Man on Earth–and many other recipes–thanks to a cookbook by Sammy Moniz. As Frasers partner she is also the brains behind the well-known Instagram blog Feeding the Frasers.

FEEDING THE FRASERS: Family Favorite Recipes Made to Feed the Five-Time CrossFit Games Champion, Mat Fraser features 100 recipes created, tested and even photographed by Moniz, all that promote balance, togetherness, indulgence, and athletic recovery.

Feeding the Frasers: Moniz started Feeding the Frasers, which now has almost 400,000 followers on Instagram, so she could replicate recipes for Fraser.

  • “There would be days when I would ask what [Mat] wanted for dinner, and he’d say, ‘Oh, would you make me that meatloaf you made a couple of weeks ago?’ And I’d go into the kitchen and be like, ‘What did I do?’” Moniz says. “I knew how to cook, but I didn’t know how to repeat anything.”

So, she started writing things down.

Feeding the Frasers, The Cookbook: The recipe book centers on what Moniz calls their “food philosophy.” In addition to using the kitchen as a tool to bring family and friends together, the Frasers are focused on eating “whole foods without sacrificing the world.”

  • “Mat was a competitor, and the way that he – and we – approached food was a little bit laxer,” Moniz explains. “A doctor told him… ‘You should be eating 9800 calories a day.’ It allowed us a little bit more flexibility… we were working with far more calories than the average American, so it didn’t really matter if we were using butter or oil or if there was sugar. We didn’t have to use alternatives.”
  • “I was lucky to be able to learn how to cook through feeding somebody who was not shy of calories,” she added.This helped them forge a mindset of moderation. She and Fraser didn’t “go off the rails” without diet restrictions, they transformed that thinking into self-control. She explains this using the example of a cookie:
    • “I’m not a fan of doing healthy cookie options. Just because something is sugar-free doesn’t mean you should be eating a healthy cookie with every meal. Now you’re getting yourself into the habit of eating cookies with every meal.”
    • “We always put all the butter and all the sugar and all the chocolate chips in whatever treat it is that we wanted. I’d think, ‘Ok, I’m craving cookies, I’m just going to have the real thing. I’m just going to have less of them, and it’s not going to be something I have with every meal because I’m going to approach this with a sense of moderation. It’s not now something that’s part of my diet; it’s an occasional thing.”
    • “There’s no such thing–at least in our world–as good and bad food, it’s just more… is this food going to make me feel good or is this food going to make me feel bad.”
    • “Sometimes a cookie just makes you feel really good, but six cookies will make you feel bad,” she continues.

    Worth noting: Moniz is clear that this cookbook isn’t a meal plan. While her breakfast section is filled with delicious, sweeter options, she says those are “occasion” things.

    • “From some of my conversations with other athletes… this doesn’t work for some. If you look at all the things you can control as an athlete, food is one of them. I think Mat would probably have a little more of a… sense of control if I wasn’t around and I wasn’t putting the food out in front of him,” Moniz explains.
    • “Mat and I are very different human beings and we have very different lifestyles in terms of activities… I’m a bit more of a relatable person to the average reader,” Moniz says.
    • “Yes, it’s going to be great if [the food] gets you through the week and you meal prepped and it’s super important for people who are on that lifestyle path, but I also love just making dinner to make dinner for your friends and bring everyone together.”

    Details: FEEDING THE FRASERS: Family Favorite Recipes Made to Feed the Five-Time CrossFit Games Champion, Mat Fraser is currently available for preorder and will be released February 22.

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…7 days until the 2022 CrossFit Open kicks off. Register today.

CrossFit announced the athlete match-ups for the 22.2 Live Open announcement in Ohio:
  • Laura Horvath v Emma Lawson
  • Justin Medeiros v Saxon Panchik

Have a question about the Open? We’ve got you covered in our handy guide to everything you need to know, but are too scared to ask.

CrossFit has released the equipment list for the 2022 CrossFit Games Quarterfinals, and, no rower. 🤔

In case you missed it, Lauren Kalil was joined on The Bottom Line by our very own writers Patrick Clark, and Brian Friend, to discuss if the Open is actually a good predictor for the CrossFit Games.

  • “So many more variables are within your control online, especially with the Open when it comes to the ability to repeat workouts.”

How about this? A triple bodyweight deadlift (405lbs) for the broadcast director of the CrossFit Games on his 55th bday. Mad respect.

  Get the Most Out of the CrossFit Open  


Get the Most Out of the CrossFit Open

Bad news. It’s a little too late to make changes to your nutrition that will be ground-breaking or provide a significant advantage in the CrossFit Open, which begins next week. The good news is, that doesn’t mean all is lost. There are still some changes you can make that will help you feel sharp when you hear 3-2-1 go. Even if you are already dialed in with nutrition, these recommendations will help you take full advantage of your training and nutrition when it matters most.

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  Ellie Turner’s Workout of the Week  

Ellie Turner’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 is programmed by 2021 CrossFit Games rookie Ellie Turner. The Aussie burst onto the scene last year with a 35th finish in the Open and followed that by a fourth place finish in the Oceania Quarterfinals and then a third place at the Torian Pro Semifinals to punch her Games ticket, where she came 26th.


  • EMOM x 20 minutes
    Minute 1: 200 meter run
    Minute 2: 6 devils press (50/35 LBs) + 6 DB step ups (24/20 inches)

Scaling Options:

  • Decrease the run distance or sub it out for a machine (should take around 50 secs) Scale weight accordingly. It should be a tough workout but the weight shouldn’t be the limiting factor.

Some advice from Turner: “​​It’s a long, grindy workout so the key will be pacing so you aren’t sprinting the first rounds when you’re fresh. Try and be as efficient with your movements as possible so you aren’t wasting time or energy.”

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



Three Supplements Worth Considering

Supplements aren't going to do the hard work for you, but if you're already dialed in with your workouts and nutrition, supplements can be a great way to get the last 5% out of your training. Here are three that you should consider adding in, how to use them, and when to use them.




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The Buttery Bros Training With Rich Froning

The Bros head down to Tennessee to do a day's training with the Mayhem crew. They also go head to head with Rich and Haley Adams in a balloon popping contest. Rich, Haley, Heber, Marz...who you got?



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One Pan Honey Garlic Chicken Thighs

Tender, flavorful, and all cooked in one pan to save on the washing up. Perfect. Throw any of your favorite vegetables into the pan to make this a full meal, and be sure to make extra to have for lunch tomorrow.


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

  • Happy birthday to Morning Chalk Up’s Tech guru, Eric Sherred.
  • Congratulations Mike Roth (Rothy), Broadcast Director of the CrossFit Games, on the 405 pound/183.5kg lifetime deadlift PR and 55th birthday. Rothy is a member of CrossFit Local in Chapel Hill, NC.
  • Martin Feiferlik, 2020 and 2021 Fittest Man in Czech Republic, hits this clean and squat complex at 397 pounds/180kg.
  • Congratulations Maria Włoch from Poznan, Poland on the 258 pound/117kg split jerk.
  • Kristin Holte snatches 176 pounds/80kg for a casual Monday.
  • Tasia Percevecz gives us a flashback Friday to her first CrossFit Open in 2013.
  • Sherein Abdelhady from New Jersey deadlifts 425 pounds/192.5kg while onlookers “😲”.
12/2: Babes & Beasts WINTER GAMES 2023 (Port St. Lucie, FL)
12/2 - 12/3: Reindeer Rumble (Ocala, FL)
12/2: Battle at Bion (Tucson, AZ)
12/9 - 12/10: Space Coast Classic (West Melbourne, FL)
12/9: Wodamania (Singer Island Riviera Beach, FL)
1/27: REPS AHEAD Switch Winterfest (Broomfield, CO)

See all upcoming events

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