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What’s the future of digitized fitness?

Morning Chalk Up

October 15   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Bethany Shadburne’s workout of the week is definitely going to hurt 😬.
  • Meredith Root discusses intermittent fasting and its effect on metabolic health and weight loss.
  • The future of digitized fitness and programming.
QUOTE OF THE DAY + Send us a Quote

“Try not to become a man of success, but rather become a man of value.” - Albert Einstein

  Bethany Shadburne's Workout of the Week 

Bethany Shadburne'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 of the week is programmed by five-time CrossFit Games athlete Bethany Shadburne.

5k bike erg
1600m run (preferably on the assault runner)
4K bike erg
1200 m run
3k bike erg
1K run
2k bike erg
800m run
1K bike erg
600m run
500m bike erg
400m run
250m bike erg
200m run
Time cap: 75 minutes

Some advice from Bethany: “It’s about even pacing with this one.. it’s a super long piece so if you go out too hard it is going to bite you in the butt big time. Try to keep a steady pace throughout the entire workout and then give whatever you have left in the tank at the end. My time was about 57-58 minutes.”

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

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How To Eat Like a CrossFit Athlete

How To Eat Like a CrossFit Athlete

Hard truth time.

Trying to get better at CrossFit without working on your diet will not work. 

CrossFit athletes are some of the fittest and strongest humans on this planet. But that kind of performance requires planning, knowledge, and discipline.

Luckily for you, Trifecta’s Eating for Performance Guide will help you:

  • Plan your eating like a competitive CrossFit athlete.
  • Understand why your body actually needs sugar.
  • How to mentally set yourself up for success.

Find out what professional CrossFit athletes do differently when it comes to dieting.


🎯 Target is now selling a baby book about CrossFit.

Andy Hendel, CrossFit Seminar Staff member and father to Spencer Hendel, multi-year CrossFit Games athlete and co-founder of CAP, suffered a heart attack.

In a huge blow to CompTrain, Coach Harry Palley is stepping down from his role at both CompTrain and CFNE. “It was just time,” Palley said, who coached both Sam Kwant and Amanda Barnhart.

Underdogs Athletics added Ian Berger, two-time CrossFit Games team athlete, as their newest coach. Underdogs also coaches Kari Pearce, Bethany Shadburne and Danielle Brandon.

❤️❤️❤️ Why do you lift so much?

Dani Speegle has joined the Athelo Group, who will now be representing the multi-year Games athlete.

  Revisiting the Efficacy of Intermittent Fasting on Weight Loss and Metabolic Health 


Revisiting the Efficacy of Intermittent Fasting on Weight Loss and Metabolic Health

Intermittent Fasting (IF) is arguably the most popular niche diet that exists today.

Proponents argue that not only is it superior for weight loss, but it confers a metabolic advantage for lean individuals as well, even when weight loss is not the goal. Within the CrossFit community, this idea is perpetuated by a number of high-profile athletes who promote IF. Most notably, Rich Froning who has mentioned this on numerous occasions when asked about his approach to nutrition.

Outside of CrossFit, the diet has been popularized by miraculous weight transformations on magazine covers and celebrity endorsements. As someone who owns a nutrition company, we see plenty of current or former fasters come through our doors.

Before we dive into some of the science, I think it’s important to understand what intermittent fasting looks like. With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple of days a week. It stands in contrast to traditional diets which tell you what not or what to eat and instead focuses on when.

Continue Reading...
  The Future of Coaching and Programming will be Digitized and Globalized 

The Future of Coaching and Programming will be Digitized and Globalized

At the tail end of 2019, the world of online fitness was fringe at best.

Allied Market Research had it valued around US$6 million globally and it was largely made up of generalized video tutorials on YouTube and forward thinking personal trainers helping clients who had to travel for work, or clients looking for incredibly specific programming.

Brick and mortar gyms were booming, along with participation sports and a wide variety of new disciplines were coming onto the fitness market in fulsome numbers when it came to average consumers: yoga, pilates, HIIT classes, spin cycle and CrossFit.

Then COVID-19 swept across the globe in 2020 and the entire industry was turned on its head within the span of a few months. To say the global pandemic revolutionized fitness wouldn’t be entirely accurate, but it also would possibly be an understatement. Gyms being shut across the globe shocked the industry like never before, and forced an entire world of people trying to stay in shape to rethink how they got their daily fix of exercise.

Continue Reading...

RX Stories You Can Read for Just $1

Every week, our team of journalists publishes exclusive stories available only to RX members, covering topics from professional coaching, the latest affiliate trends, feature stories on CrossFit Games athletes, and more. Here are a few RX stories we published this week. Start reading for just $1.



Stretch Away Your Headaches

Get tension headaches after a particularly tough WOD? What if we told you we had the secret to getting rid of them once and for all? Headaches are caused by tension and weakness in the muscles of our neck and base of the skull. These four exercises are perfect for lengthening and strengthening those muscles for long-term relief.




What It Takes To Win At The Zelos Games

2021 has been a good year for Arielle Loewen. Following a 14th place finish in Madison, Arielle smashed workout one in The Zelos Games to take first worldwide and grab the $2,000 cash prize. Check out her winning performance below and get inspired for week twos workout. You have till Sunday to submit your score.



Sara Sigmundsdottir's Time in Madison

She may not have been competing, but it's impossible to have a CrossFit Games without Sara Sigmundsdottir around. Check out her time in Madison, the first reactions to her clothing line, and a sneak preview of training for her December return.



A Free WHOOP Strap 4.0

Start tracking your body's performance with a free WHOOP Strap 4.0 and first month's membership. WHOOP measures your body's data over 100 times a second to provide personalized feedback on your recovery, strain, and sleep. Giving you the data you need for your top performance.



The Pre-Workout Alternative Designed For CrossFitters

Pre-workout is great for that energy boost before a quick WOD, but it isn't much use when you're training for an hour plus a day. This new supplement gives you sustained energy (with no crash) for up to 90 minutes.

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

  • 🎂 Happy birthday Kristen Chandler.
  • 🎂 Happy big 85th birthday to Myrna Miller of CrossFit Covey in Wenatchee, WA.
  • Laura Horvath hits a 245 pound/111kg squat clean + two front squat complex.
  • Congratulations Lucy Saltmarsh from CrossFit Resurgens in Atlanta, GA on the 120 pound/54kg snatch PR.
  • Kyle Baughman hits a deadlift + clean + hang squat clean + jerk complex at 335 pounds/152kg.
  • Travis Mayer nearly misses a 382 pound/173kg jerk.
  • 16-year-old Clark Lawson from Absolute Fitness in LaFollette, TN hits a 245 pound/111kg clean complex.
  • Jordan Costa of Hyperice was on Wheel of Fortune. The episode airs on October 27.
2/4: Valentine’s Day Massacre (Tucson, AZ)
2/4: The 2023 Winter Classic (Danbury, CT)
2/4: GOAT Youth/Teen Fitness Competition: Individual, Age Groups 10-17 (Olyphant, PA)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/12: The 2023 RCF Winter War (Londonderry, NH)
2/18: Moultrie South Georgia Classic (Norman Park, GA)
3/1 - 3/31: Barbells For Bullies: Sit Ups For Pups (Online Event, United States)
3/18 - 3/19: Okanagan Valley Throwdown (Penticton, Canada)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/25: No Weak Links (Marcy, NY)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)

See all upcoming events

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