Your Coffee is ready.

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.
SPONSORED O2_1593978535
Get O2 for $1 - 100% of Promo Sales to Support The OUT Foundation

Get O2 for $1 - 100% of Promo Sales to Support The OUT Foundation

Grab any 12-pack of O2 Recovery for $1 when you subscribe to your favorite flavor and we’ll give that dollar to The OUT Foundation. Their mission: remove barriers that block LGBTQ+ individuals’ access to and participation in fitness, health, and wellness, to ensure greater success.

Use code “OUTSUPPORT” at checkout today and you’ll pay just $1, PLUS get free shipping. (You can swap flavors, skip orders, or cancel any time.)

This offer is valid for the first 1,000 people only so don’t wait!


  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...


The Ten Thousand's New Seamless Shirt

Starting today, men's activewear label, Ten Thousand, will begin selling prototypes of its soon-to-launch Seamless Shirt at cost ($30 a piece instead of $64), with the stipulation that anyone who buys one provides wear-testing feedback that the brand will use to finalize the design, fit, and features, before adding the shirt to its permanent collection of training essentials.




Macrostax's High Protein Energy Cookies

Only 6 ingredients, high in protein and super versatile. Each cookie has almost 7g of protein and is packed full of good-for-you ingredients like bananas and oats. Stocking the freezer has never tasted so good! Get access to hundreds more macro-friendly recipes like this with Macrostax. Use "CFOPEN2021 for 50% your subscription.



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.

10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Rua Rumble II (Frankfort, IL)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: The X Games (Brooklawn, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Wodtoberfest (Owosso, MI)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Ragin Games (Lafayette, LA)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)
12/2 - 12/4: WheelWod Games (Raleigh, NC)
12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)

See all upcoming events

Your Coffee is ready.