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Which rookies could qualify for the 2023 CrossFit Games?

Morning Chalk Up

April 27   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The Age Group Semifinals are kicking off this week, check out our preview
  • Ommyx Founder Kassandra Hobart discusses the importance of nutrition tracking
  • Five rookie women likely to punch their ticket to the CrossFit Games
  • And, the CAP workout of the month

Hey! The Morning Chalk Up is hiring a new contract writer to cover the CrossFit Games season and elite athletes. Apply now!

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“Who you are tomorrow begins with what you do today.” - Tim Fargo

  2023 Age Group Semifinals Preview  

2023 Age Group Semifinals Preview

2023 marks the second year that the top 30 athletes in each division will battle it out for the ten available spots at the CrossFit Games during the Age Group Semifinals. With close to twenty divisions of teens and masters competing on the virtual stage, here’s what you need to know heading into this weekend.

Teens: With the ten year anniversary of the teenage division coming up, there’s no doubt the youngest ranks have become a breeding ground for up-and-coming contenders for the Fittest on Earth. There’s a great deal of new talent coming through the pipeline this year, ranging from some well-known powerhouses in the older divisions to a wide open field of potential in the younger division.

14-15 Division

Girls: With only one previous Games athlete in the hunt for a qualifying spot, the youngest division of girls is full of potential that we’ll see grow to fruition in the coming years.

    • 15-year-old Marissa Nichols is the only athlete in the 14-15 Girls field with a Games appearance under her belt, where she placed 9th, and is an easy pick for the podium at the Games. Known for her iconic victory screams, Nichols is coming off a third-place finish at Wodapalooza and a first-place finish at The Fittest Experience. Her wide expanse of in-person competition experience makes her a shoe-in for the Games with veteran knowledge on her side.

    • Miley Wade is quickly making a name for herself in the division, placing second at Wodapalooza and first at the Pit Elite Teen Throwdown, following in her older sister Delaney’s footsteps.

    • The rest of the field is largely unknown: There are a few offseason competition qualifiers in Brynn Cupp and Marley Francis, and a young Underdogs Athletics athlete named Maia Burrows, all of whom will undoubtedly make a run at qualifying.

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The Floral Shop is Here

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CrossFit Semifinals Request for Proposals: “CrossFit has confirmed opening the RFP process to determine the locations of the North American East, North American West and Europe NOBULL CrossFit Games Semifinals for 2024, 2025 and 2026.”

  • “Cities interested must provide a Letter of Interest by Friday, May 26, 2023 and the process will be considered open until Friday, June, 30, 2023 when a thorough review of all applicants will begin.”
  • “As of today, CrossFit will not commit to a deadline in which future host cities will be announced.The NOBULL CrossFit Games Semifinal RFP does not include bids for future NOBULL CrossFit Games sites, however some applicants could be considered to host the event in 2025 and beyond.”

Mother’s Day Shopping Guide: Not sure what to get your mom or wife for Mother’s Day? Don’t worry, we’ve got you covered with our Shopping Guide for Fit Mamas. 💪 💪

ICYMI: Fan favorite, Jacob Heppner, has purchased Functional Eating and is developing his portfolio as an entrepreneur.

New Reebok athletes: Samuel Cournoyer is one of the first new athletes to announce that they’ve joined with Reebok.

  Nutrition Tracking and the Importance of Individualized Prescriptions with Ommyx Founder Kassandra Hobart  

Nutrition Tracking and the Importance of Individualized Prescriptions with Ommyx Founder Kassandra Hobart

So I had been diligently tracking my macros for a while now, but wasn’t even sure why anymore.

Some days I would hit my targets, but many days I wouldn’t, and generally I would just shrug it off, tell myself I’d do better the next day—you know, the whole kind, compassionate and non-judgmental tactic—and then head to bed. Rest and repeat.

The point is, like many CrossFit athletes, I love tracking. Tracking nutrition, tracking performance, tracking sleep. I love data.

But what’s the point in tracking if it’s not helping you make effective and efficient changes that help you move forward as an athlete?

That’s the thought I started having and it’s also one of the thoughts long-time CrossFit athlete, and nutrition therapy practitioner Kassandra Hobart, had when she co-founded Ommyx—“the second brain for your health.”

Remind me: Ommyx is a highly-personalized nutrition tracking and performance app that integrates with your unique data to provide practical, individualized recommendations you can implement to improve your nutrition, sleep and performance.

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  Five Likely Women to Punch their First Ticket to the CrossFit Games in 2023  


Five Likely Women to Punch their First Ticket to the CrossFit Games in 2023

Although the CrossFit Games field is generally dominated by veterans, every year a certain number of rookie competitors break through and punch their ticket to the biggest stage in the sport. Last year, that number was 15 rookie women, and the year before, 11.

As always, this year’s field is a stronghold of athletes who have been there before, but there’s always room for rookies.

So who are the most likely women to punch their first ticket to Madison, WI this summer?

Here are five women we have been tracking closely, who we think have a great shot at being part of this year’s rookie contingent.

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  CrossFit Affiliate Programming Workout of the Month: April  

CrossFit Affiliate Programming Workout of the Month: April

The Morning Chalk Up and CrossFit Affiliate Programming (CAP) team have partnered to bring you a workout of the month, every month. Each time you’ll get the full workout with scaling options, class plan, video links and coaching notes for the day.

Learn more about CAP here, which is now included in affiliate fees starting May 1.

CAP Workout of the Month: April


10-minute AMRAP:

  • 3 wall-ball shots (20/14lb)
  • 3 ring dips
  • 6 wall-ball shots
  • 6 ring dips
  • 9 wall-ball shots
  • 9 ring dips, etc…

Continue to add 3 reps to both movements until time expires.


10-minute AMRAP:

  • 3 wall-ball shots (14/10lb)
  • 1 ring dips
  • 6 wall-ball shots
  • 2 ring dips
  • 9 wall-ball shots
  • 3 ring dips, etc…

Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.


10-minute AMRAP:

  • 3 wall-ball shots (10/6lb)
  • 3 foot-assisted ring dips
  • 6 wall-ball shots
  • 6 foot-assisted ring dips
  • 9 wall-ball shots
  • 9 foot-assisted ring dips, etc…

Continue to add 3 reps to both movements until time expires.

Continue Reading...


Dow Rod Partner Challenge

Looking for a new challenge to try with your swolemate? We found your next one, just make sure you take a video because it’s bound to have some great bloopers.




Beam's Sugar-Free Citrus Blend for Your Daily Routine

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These Maintenance Mistakes

While cutting might seem like the hardest phase of diet and nutrition, the maintenance phase has its own challenges. Try to avoid making these mistakes when you are in maintenance.



Stronger with Strong Coffee

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Nine Ways to Train Your Core That Aren’t Crunches or Sit-Ups

Tired of just doing ab mat sit-ups and GHDs to get an ab burn? Try these nine movements to work your core and switch things up.


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

3/1 - 3/31: Sit Ups For Pups (Everywhere, Anywhere Online)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: Festivus Games (WAUKESHA, WI)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)

See all upcoming events

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