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What’s in Sotre for 21.2?

Morning Chalk Up

March 18   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • What to expect in week two of the CrossFit Open.
  • Morning Chalk Up staff picks for possible repeats in 21.2.
  • One-Hit (Wall Walk) Wonders?
  • Brent Fikowski’s 21.1 video submission sets the standard for online review.
  • Do you know someone who has done an exceptional job embodying and capturing the essence of the CrossFit community? Find out how you can nominate them for a Morning Chalk Up Community Choice Award.

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

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates


Leaderboard Update:

  1. Felipe Costa (10:54) | Andrea Solberg (10:50) | CrossFit Mayhem Freedom (50:03)
  2. Jacob Wheeler (10:59) | Johanna Julia Juliusdottir (11:02) | Kolesnikov Team (53:39)
  3. Jonne Koski (11:06) | Danielle Brandon (11:05) | Team CrossFit Genas (53:45)
  4. Brian Horwath (11:24) | Mallory O’Brien (11:06) | C2X CrossFit (54:21)
  5. Saxon Panchik (11:25) | Alexis Raptis (11:14) | Peak 360 CrossFit (55:32)
  • We are only hours away from the live Open announcement for 21.2. Two podium athletes from 2020, Samuel Kwant and Justin Medeiros will go head-to-head at 5 PM PT/8 PM ET on the CrossFit Games YouTube and Facebook. 
  • The CrossFit Games, earlier this week, released a highlight video from the 21.1 live announcement.
  • The first episode of Brooke Wells’ YouTube series dropped yesterday. The series will give viewers a behind-the-scenes look at Wells’ training and approach to the season from the Open through the Games.
  • Bjorgvin Karl Gudmundsson took on 21.1 three times, including twice on Monday. From his first attempt through the third he improved by 1:25. His first attempt (13:12) would’ve resulted in a 110th place finish, while his second (12:02) would’ve been 23rd overall. His final score was good enough for 14th place in the world (unofficially).
    • Gudmundsson: “Being able to do the same workout multiple times is what I have been training for in the lead-up to the Open. The Open is the time where we only have this one workout to think about and the margins are so slim. One second can prove so costly and if I have a hunch that I can improve my time or my score a tiny little bit by doing it again … I am doing it again.”
  • Do you know someone who has done an exceptional job embodying and capturing the essence of the CrossFit community? Find out how you can nominate them for a Morning Chalk Up Community Choice Award.
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  CrossFit Open Week Two Lay of the Land  

CrossFit Open Week Two Lay of the Land

Week two of the 2021 CrossFit Open kicks off this today with another live announcement in Scotts Valley, CA as Justin Medeiros and Samuel Kwant square off head-to-head.

  • Here’s all the info on how to watch tonight’s announcement.

What’s on the movement menu for this week? Use our historical movement tracker to see all the movements ever programmed throughout the Open. One thing to keep in mind is that only once in Open history has a movement been repeated (burpees in 2016) so with that being said, here are the items on the equipment list still available:

  • A dumbbell
  • A barbell and plates
  • A plyo box
  • A pull-up location

Speaking of movements: to repeat or not to repeat? With no repeat last week and dwindling options, the possible workout options have narrowed. Morning Chalk Up staff offer their analysis on what they think could be in store if a familiar face shows up tonight (premium).

Stat du jour: 81,488, that was the peak concurrent YouTube viewership during last week’s 21.1 live Open announcement, which tallied out to 675,312 after 24-hours.

Why were scores due at 6 PM PT instead of 5 PM PT? Due to daylight savings time taking away one hour for athletes on Sunday, CrossFit extended the submission deadline an additional hour. Score submissions will be due at 5 PM PT for the next two weeks, however.

Quarterfinal cutoff line is established. Now that week one registration numbers are complete, CrossFit has established the 10% cut off for each continent. Athletes who finish in the top ten in their continent will advance to the Quarterfinal stage. Brian Friend has a complete analysis, but here are the numbers:

  • North America: Men – 7,327 | Women – 5,359
  • Europe: Men – 3,402 | Women – 1,904
  • Oceana: Men – 990 | Women – 779
  • Asia: Men – 812 | Women – 388
  • South America: Men – 703 | Women – 359
  • Africa: Men – 421 | Women – 278

A couple of headlines you might have missed:

  • Tia to go teams? Not so fast. Husband and coach Shane Orr’s response to an Instagram comment that “Tia is going team” sparked a rumor that quickly spread across the Internet. Orr confirmed to Armen Hammer that he was #JK and everyone can rest easy that the fittest woman to ever compete in CrossFit is, in fact, going “100% individual.”
  • Sigmundsdottir is out for the season. Another heartbreaking blow for Sara Sigmundsdottir who ruptured her ACL during training last week ending her season before it began. Sigmundsdottir will undergo surgery and spend the off season recovering.
  The Open Repeat, Revisited -- Week Two Staff Picks  


The Open Repeat, Revisited -- Week Two Staff Picks

The Open is off and running!

Last week our team provided predictions on what potential workout from the past could get dusted off and repeated in week one of the 2021 Open. Instead Dave Castro and the CrossFit Games team gave us an entirely new movement.

  • A couplet of double-unders and wall walks caught everyone by surprise, while providing a fairly straight-forward and accessible workout that left many humbled by a movement most typically used in warm-ups and scaled workout variations.

Repeat round two: With a repeat possibility still on the board, the inclusion of double-unders in week one knocks out a major movement that has been in every Open since its inception and was part of the first ever Open workout. With that in mind here are our staff picks for a potential repeat showing up as 21.2.

Continue Reading...
  One-Hit (Wall Walk) Wonders, or True Contenders?  


One-Hit (Wall Walk) Wonders, or True Contenders?

The moment the Director of the CrossFit Games Dave Castro cheekily revealed that 21.1 was a couplet of double unders and wall walks, it looked like, felt like, smelled like the perfect storm for an outlier workout.

  • In the blink of an eye, wall walks went from being an unremarkable, unskilled and just not that sexy of a movement that most CrossFit athletes simply weren’t experienced with, to a skill they collectively scrambled to become efficient at overnight. Factor in that wall walks clearly cater to lighter athletes, and the stage was perfectly set for the first page of the worldwide leaderboard to be dominated by relatively unknown athletes at the end of Week 1 of the 2021 CrossFit Games Open.
Continue Reading...
  Brent Fikowski, 21.1: Setting the Standard for Video Submissions  

Brent Fikowski, 21.1: Setting the Standard for Video Submissions

The process of hosting a worldwide online fitness competition is a massive undertaking. Since the inception of the Open in 2011 many different iterations of administering, managing, and fairly processing these competitions have been seen. No matter how in-depth the rulebook gets, and how detailed the workout standards are, there always seems to be something which creates controversy amongst those participating.

Today we don’t want to focus on the controversies themselves though, instead we want to highlight Brent Fikowski’s video submission of Open workout 21.1 as an excellent example of what athletes can, and should, be doing to make the process easier, simpler, less painful, and less controversial for everyone. In particular, Fikowski does four things really well that all athletes should strive to replicate.

Everything is set up and ready BEFORE the video starts.

  • All the tape is clearly marked, the tape measure very visibly shows 10 inches from wall to tape, Brent is lying on the floor with a birds eye camera view showing his shoulders meeting the edge of the tape and his heels against the wall. And we do not have to wait long to be able to see any of this.
Continue Reading...


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Your Split Jerk Technique

A common flaw in the split jerk occurs when an athlete shifts their entire body and balance forward while driving under the bar. A great technique primer to help correct this flaw is the split jerk balance. This short video from coach Greg Everett at Catalyst Athletics explains the drill and how to execute it for the best results. And, take a shot at winning a free lift analysis from Everett, winner to be selected tomorrow.



Pineapple Pork Adobo

Adobo is a beloved and popular Filipino dish commonly made with chicken or pork and is traditionally braised in vinegar, soy, and garlic. There are many variations to the recipe, but what makes this one stand out is the pureed and caramelized pineapple. The rich sauce on the pork perfectly balances acidity, saltiness and sweetness.


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.

5/20 - 5/21: Tough As Nails (Lubbock, TX)
5/21: Luminate The Day (Grand Rapids, MI)
5/21: Hollister Showdown (Hollister, CA)
5/21: Barbells & Beers (Berkeley Heights, NJ)
5/21 - 5/22: The Halo Games (Seattle, WA)
5/21: North East Hungergames (East Windsor, CT)
5/21: Mayhem in the Mountains (Colorado Springs, CO)
5/21: SlaughterFest 2022 (Salem, OR)
5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
5/21: Code 3 Clash (Eagle, ID)
5/21: Spring Splash 2022 (Fuquay Varina, NC)
5/21: Luminate the Day (Grand Rapids, MI)
5/21: Big Impact Games – CrossFit Fox Valley – Regional Qualifier (Kaukauna, WI)
5/21: Girls Gone Rx South Dakota (Rapid City, SD)
5/21: Girls Gone Rx Arkansas (Little Rock, AR)
5/21: Girls Gone Rx Eau Claire (Eau Clare, WI)
5/21: Girls Gone Rx SoCal (Van Nuys, CA)
5/21: Girls Gone Rx Louisiana (West Elmwood, LA)
5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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