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What to Expect in the Cross-Country 5K Run, with Chris Hinshaw

Morning Chalk Up

July 25   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • HWPO plans a full slate of spectator events at the CrossFit Games
  • The cross-country 5K test has the potential to be “devastating,” says Aerobic Capacity Coach, Chris Hinshaw
  • Meet the 2023 CrossFit Games Demo Team
  • The next installment of our series of onsite guides for spectators at the CrossFit Games is below; places to get your grub on in Madison
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“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” - Paul “Bear” Bryant

  HWPO Prepares for Big Spectator Experience in Madison  

HWPO Prepares for Big Spectator Experience in Madison

HWPO has become a brand synonymous with tenacity, grit, and focus, not to mention hard work.

While 14 individual athletes will be competing under the HWPO Training banner, the brand is also looking to enhance the experience for all those attending and taking part in the spectacle that is the CrossFit Games.

What to expect: As an official partner this year of the 2023 CrossFit Games, HWPO will be hosting workouts on and off site. They will be collaborating with local businesses, hosting events for the Hard Workers of their HWPO Training community, selling exclusive gear and offering opportunities for spectators to gain lifetime access to HWPO Training.

CEO Matt O’Keefe, shared his enthusiasm and excitement regarding HWPO’s involvement in Madison.

  • “We are showing up in a big way this year to add to the overall CrossFit Games experience for spectators, volunteers, athletes and partners. When the opportunity to get involved and be more accessible to our community and the greater CrossFit community was presented, it was an easy yes for us.”
  • “I could list a hundred things I am looking forward to. If I had to pick one, it would be truly what all of us go to the CrossFit Games to watch: the athletes. Watching these incredible athletes show off their hard work. In the end the CrossFit Games is a celebration of them. I am really excited to show up and enjoy everything the Games has to offer and our part in that, but mostly watching these badasses go to battle,” said O’Keefe.

The details: As an official CrossFit sponsor this year, HWPO will be hosting a booth in vendor village for the first time. Fans will be able to purchase HWPO shirts, hats and patches, all of which have been very limited and hard to obtain in the past.

For all those in search of some “home-grown breakfast” whilst in Madison, HWPO will be taking over Short Stack Eatery on Tuesday August 1 through Sunday August 6th. There will be a custom menu available, staff will be rigged out in HWPO shirts and the ever-famous “blind special” will feature meals inspired by Sammy Montiz’s cookbook, Feeding the Frasers. Customers are encouraged to come by Short Stack, “work hard and be well-fed.”

In conjunction with GOWOD, HWPO will be hosting workouts held at Big Dane Collective in Madison, with GOWOD covering the drop in fees all week for athletes that want to workout and sneak in some fitness before and/or in between the day’s events. There will be SWEAT classes offered, as well as weightlifting clinics led by HWPO coaches Rob Kearney and Aimee Anaya Everett. Registration opens July 21st, and can be done through the GOWOD website. Further details can be found on the HWPO Training Instagram page.

In addition to the off-site workouts, HWPO will also be offering on-site, free workouts coached by HWPO staff and coaches.

Perhaps the most unique offering will be HWPO’s tattoo booth, run by Mat Fraser’s brother, and owner of Tattoo Salvation, Jesse Fraser. Fans will have five designs from which to choose, that range in price from $100-$150. With a tattoo comes lifetime access to HWPO Training and entry into a giveaway for a custom home gym. Anyone interested in booking a slot for a tattoo needs to register ahead of time, which can be done beginning July 26th on the HWPO website. Additionally, registration details will be released on HWPO’s Instagram account.

For all the Hard Workers headed to Madison, (and anyone else who wants in on the fun), there will be gatherings involving virtual golf, ax throwing and stand up paddle-boarding.

Founder of HWPO and five-time champion Mat Fraser shared his sentiments regarding the brand’s massive presence at the CrossFit Games this year.

“Becoming a partner of the 2023 CrossFit Games is important to us at HWPO Training. This sport has been a huge part of my life and career. It’s where I met my wife and best friends, where I’ve built a legacy and business. It’s just as rewarding to participate on the partner side of things as it was to compete for so many years. Our whole team and I are proud to SHOW UP this year at the games and WORK HARD,” said Fraser.

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🚲 🚴‍♂️ 🚲 Trek Bikes at the Games: Yesterday CrossFit announced that individual and team athletes will use Trek bikes at the 2023 NOBULL CrossFit Games. While exact details about the test have not been made public, it will feature the Trek Marlin 8, Gen 2.

TYR WZA Online Qualifier: Whether you’re looking to test your fitness in the community divisions or trying to break into the Rx or Elite competition, the TYR Wodapalooza Miami Online Qualifier registration is open now. The two-week individual challenge takes place September 14-18 and September 21-25, 2023, while the teams of 3 challenge takes place October 12-23.

Games veteran and soon-to-be mom of two, Kara Saunders took to YouTube to give an update on her pregnancy, training, and life in general.

ICYMI: Who to watch in the 2023 CrossFit Games Men’s Masters Division.

  5K Cross-Country Run has the Potential to Devastate, Predicts Aerobic Capacity Expert Chris Hinshaw  


5K Cross-Country Run has the Potential to Devastate, Predicts Aerobic Capacity Expert Chris Hinshaw

Last week, the CrossFit Games team announced one of this year’s Games events—to be held on Saturday—will feature a 5K cross-country run.

And while running is present at the Games every year, generally in a handful of events, a cross-country run hasn’t been the norm. Further, pure long-distance running events, where running is the only component of the workout, are also less common at the Games.

Worth noting: The last time a purely long-distance run was programmed was in 2020 at the ranch in Aromas, CA during the pandemic when only five men and five women competed in-person.

  • Meanwhile, 2019 featured a 6 km run, although athletes had to wear a weighted ruck, which, of course, changed the running game entirely. The only other time in the last 10 years we have seen a purely long-distance running event at the Games was in 2016,  a 7-km trail run, again in Aromas, CA. All of the other significant middle to long running events have featured other modalities, as well.
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  CrossFit’s 2023 Games Demo Team, and How You Know Them  

CrossFit’s 2023 Games Demo Team, and How You Know Them

The CrossFit Games Demo Team is a group of “experienced CrossFit athletes” that demonstrate movements and workouts for the field of Games athletes during athlete briefings.

  • The group of six will often test workouts prior to (and during) the Games in order to give organizers a realistic run-through at full speed.
  • For example, when rain caused a delay in last year’s Alpaca event, it was the Demo Team that came out to the field to test equipment and help determine next steps.

2023 Demo Team Members

  • Griffin Roelle
  • Carolyne Prevost
  • Mitchel Stevenson
  • Sydney Michalysen
  • Ashleigh Wosny
  • Victor Hoffer

How You Know Them

Carolyne Prevost has been to the Games three times as an individual (2022, 2021, 2019). She holds the Rogue Challenge Record in Deadlift for Reps by completing 66 deadlifts (225lb/102kg) in 2 minutes.

  • Prevost won two NCAA Hockey Championships with the Wisconsin Badgers before going pro in her home country of Canada in 2012.

Griffin Roelle competed in the Games as an individual (2020) and on Team CrossFit Dwala (2018). He was on the Demo Team last year, and competed at North America East Semifinals this year, but withdrew after an injury in Test 2.

  • Roelle earned 4th place in The Other Total (clean, overhead squat, bench press) during the 2022 Quarterfinals. He logged an impressive 1128lb/511.6kg.
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  The Best Places to Eat in Madison During the CrossFit Games  

The Best Places to Eat in Madison During the CrossFit Games

If you have been to the CrossFit Games before, you know Madison is a great city for foodies.

Why is that you ask?

Madison has the largest producer-only farmers’ market in the country. Partner that with local ingredients, award-winning chefs, and multiple food festivals, and you could eat your way through the week of the Games!

There is a vast variety of cuisine to choose from, from bar food and pub fare to more curated farm-to-table offerings, and here are some top recommendations!


Fuel yourself before you head into Alliant Energy Center to watch the fittest battle!

  • Mickie’s Dairy Bar – 1511 Monroe St. Madison, WI 53711
    • Opens 6 AM Friday / Saturday, 7 AM Wednesday, Thursday, Sunday, Closed Monday / Tuesday

A stone’s throw from the college stadium, Mickie’s has been serving up simple breakfasts for over 60 years. You will be transported back to the 1950s with the original menu on the wall and an old-fashioned shake machine on the counter. If you like your breakfasts hearty and no frills, Mickie’s is the place for you.

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Going from a banded pull-up to a strict pull-up is a HUGE difference. So how are you going to get there? Check out these drills you probably haven’t tried yet to start to progress.




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The Nutrition and Fitness Path to Nowhere

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Four Reasons You Need to Warm Up

Running into the gym ten minutes late and skipping the class warm up? You’re probably getting WAY less quality workouts than your classmates.


Share Your CrossFit Story


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

  • 🎂 Happy birthday, Shaye Patel.
  • Check out this incredible 82-year-old woman with a 210-pound/95.2kg trap bar deadlift.
  • CrossFit Greater Heights in Houston, TX wishes their own Kelly Baker good luck in Madison!
  • 🤯 Powerlifter Andrew Hause from Blackheart CrossFit and Powerlifting in Jacksonville, NC squats 800 pounds/362kg for six reps.
  • Kyle Hammers took on Nick Mathew’s Workout of the Week.
10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/14 - 10/15: 059 Classic (Modena, Italy)
10/14: Strength and Speed (Feasterville, PA)
10/14 - 10/15: The Vanguard (Lakeland, FL)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: Festivus Games – Pairs (Savannah, GA)
10/27 - 10/29: Oslo Throwdown (Oslo, Norway)
10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
11/4 - 11/5: Hold Fast Competition Individual (Gerenzano, Italy)
11/11: War of the Masters (Elkton, MD)

See all upcoming events

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