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Who Has The Toughest Road to the Games?

Morning Chalk Up

May 7   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • In a Wednesday evening news drop, CrossFit announced that three adaptive division finals would be hosted at the 2021 CrossFit Games in Madison and that a new online competition called the PairUP ThrowDOWN would take place between the AGOQ and Semifinals.
  • Meredith Root takes on mindset and vulnerability.
  • Now that the Semifinals are seeded, which male athlete has the toughest road back to the Games?
  • And, Travis Williams’ Workout of the Week.

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

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“Don’t watch the clock; do what it does. Keep going.” - Sam Levenson

  CrossFit Announces New Online Competition, More Community Events Going Forward 

CrossFit Announces New Online Competition, More Community Events Going Forward

Members of the community looking for more CrossFit competition opportunities in the future just got some good news Wednesday as CrossFit announced the formation of a new pairs competition called the CrossFit PairUP ThrowDOWN.

The details: The competition will run from Thursday, May 20 through Monday, May 24 and feature one workout, with options for same gender or mixed gender pairs. The competition will include Rx and scaled divisions as well as four age groups: Open, 35-44, 45-54, and 55+.

  • The cost to compete is $20 per pair with registration opening May 12, and there will be a bevvy of prizes awarded including “CrossFit Games tickets and other sponsored prizes valued at over $100,000,” for the top competitors and affiliates.
  • The workout will be designed to fit within a one hour affiliate class structure, and CrossFit’s team will be providing lesson plans and instructional material to help support coaches running the workout inside their affiliates.

One big thing: The announcement harkens back to comments made by Eric Roza and Dave Castro about providing more competition opportunities throughout the year for the broader community.

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  • AGOQ/Occupational Games Event 1:
    • 5 Rounds for time:
      15 Handstand Push-Ups
      15 Dumbbell Shoulder-to-Overheads
      15 Calorie Row
      Time Cap: 20 Minutes
      50-pound/35-pound dumbbells — 16-17, 35-39, 40-44, 45-49, 50-54
      35-pound/20-pound dumbbells — 14-15
      35-pound/20-pound dumbbells, perform handstand push-ups to a 2-inch riser — 55-59, 60-64, 65+
    • Occupational Games must complete the 16-54 variation of the workout.
  • AGOQ/Occupational Games Event 2:
    • For 16-17, 35-39, 40-44, 45-49, 50-54 and Occupational Games
      For time:
      60 GHD Sit-Ups
      6 Rope Climbs, 15-Feet
      60 Alternating Single-Leg Squats
      50 GHD Sit-Ups
      5 Rope Climbs, 15-Feet
      50 Alternating Single-Leg Squats
      40 GHD Sit-Ups
      4 Rope Climbs, 15-Feet
      40 Alternating Single-Leg Squats
      Time Cap: 20 Minutes
    • For 55-59, 60-64, 65+
      For time:
      60 Sit-Ups
      6 Rope Climbs, 15-Feet
      60 Weighted Box Step-Ups
      50 Sit-Ups
      5 Rope Climbs, 15-Feet
      50 Weighted Box Step-Ups
      40 Sit-Ups
      4 Rope Climbs, 15-Feet
      40 Weighted Box Step-Ups
      Time Cap: 20 Minutes
      20-pound/14-pound ball, 24-inch/20-inch box for the weighted box step-ups
    • For 14-15
      For time:
      60 Sit-Ups
      6 Rope Climbs, 15-Feet
      60 Alternating Single-Leg Squats
      50 Sit-Ups
      5 Rope Climbs, 15-Feet
      50 Alternating Single-Leg Squats
      40 Sit-Ups
      4 Rope Climbs, 15-Feet
      40 Alternating Single-Leg Squats
      Time Cap: 20 Minutes
  • See all five workouts with full descriptions.
  • Score submissions are due in three separate blocks. The first score submission deadline, for events 1 and 2 are due by 12:00 PM PT on today; the second score submission deadline, for events 3 and 4 are due by 12:00 PM PT on Saturday, May 8, the final score submission is due by 12:00 PM PT on Sunday, May 9.
  • Here are the floor plans for all five workouts and the updated equipment list.
  • Review these videos to be sure to set up your floor plan correctly: Event 1 Floor Plan Demo | Event 2 Floor Plan Demo | Event 3 Floor Plan Demo | Event 4 Floor Plan Demo | Event 5 Floor Plan Demo.

Here are a few more Speed Reads:

  • The Rogue Invitational announced that the 2021 event will be held at Dell Diamond, a 12,000-seat outdoor stadium located in the greater Austin, Texas area. The event will take place October 29-31. For the first time, the Invitational is set to showcasea CrossFit competition and Rogue Record Breakers challenges, but also an inaugural Strongman competition, as well.
    • Volunteer registration for the event is now live, as well.
  • The Go Ruck Team Assessment is on now. This 48-hour event mimics the physical demands found in Special Forces Assessment and Selection.
  • Correction: Yesterday we reported that the Mid-Atlantic CrossFit Challenge would take place in Lexington, Kentucky, which was inaccurate. It will take place in Knoxville, Tennessee, May 28-30 at the Thompson-Boling Arena.
  Addition of Adaptive Divisions Further CrossFit's Inclusive Sports Season 

Addition of Adaptive Divisions Further CrossFit's Inclusive Sports Season

On May 5, CrossFit announced that Adaptive athletes will receive representation at the 2021 CrossFit Games where they will have the opportunity to compete for the title of Fittest Adaptive Athlete on Earth.

Remind me: In the original 2021 CrossFit rulebook there were 16 adaptive divisions, but no information about the continuation of the competitive season for adaptive athletes beyond the Open.

Who’s in?: According to CrossFit, and in keeping with their pattern for determining continental representation, “the three adaptive divisions [that will be competing at the Games] were determined based on Open participation”.

There were three divisions which had “approximately 100 participants” and will therefore send the top 5 men and top 5 women following the Open to the Games this summer:

  • Upper Extremity: Men and Women
  • Lower Extremity: Men and Women
  • Neuromuscular: Men and Women
Continue Reading...
  Mindset and Vulnerability 


Mindset and Vulnerability

I have a unique perspective as an athlete and coach.

I have experienced the ups and downs of competitive sports for my entire life. I now help a large number of people, athletes included, take the steps necessary to achieve their goals through nutrition and mindset coaching.

If you are not an elite athlete, it is easy to assume that you don’t have much in common with the elite competitors you see on TV or in the coliseum. But, the more I help non-competitors with their goals, the more I realize that could not be further from the truth. There are certain patterns of human behavior and psychology that transcend disciplines and lifestyle for everyone.

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  The Most Difficult Road Back to the Games 

The Most Difficult Road Back to the Games

Now that all the Semifinal draws are known, which athlete appears to have the most difficult road back to the Games this season?

  • Note: It is always possible that a situation out of CrossFit’s control could force more competitions online, but we are projecting this article under the assumption of five live and five virtual Semifinals.

European men: The landscape for the men in European is changing, and it has the potential to make things very interesting. As things currently stand, with both European Semifinals being online competitions, we really only see three men in Europe with clear paths to the Games: Jonne Koski at the German Throwdown, and Bjorgvin Karl Gudmundsson and Frederik Aegidius at the Lowlands Throwdown. Not only do these three men have great resumes in terms of Games experience and performance, they have consistently also done well in online formats.

  • Aegidius (along with Scott Panchik and Ben Smith) trails only Rich Froning in top 100 Open finishes (Aegidius suffered a penalty in 2019 that took him outside the top 100 otherwise he would joining Froning alone atop this list)
Continue Reading...
  Travis Williams' Workout of the Week 

Travis Williams' 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 Travis Williams.

For Time:
30 Power Snatch (75/55 lbs, 34/25kg)
Run 400m
30 Thrusters
Run 400m
30 Power Snatch
Run 400m
Time Cap: 16 minutes

Some advice from Travis: “Go Unbroken.”

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



Which Joint Noises You Should Listen To

Creaking and groaning joints are usually harmless and natural, but not always. Find out which noises you should pay a little more attention to in this video from Diane Fu and Coach Sean from The Ready State.




Mat Fraser's HWPO Challenge

Get a free taste of what to expect in the HWPO program with the "Just Hang On" challenge. Download the free guide for workout instructions, movement standards, and a shareable scorecard to show off on IG.



Putting Your Hands Behind Your Head

That's right, your sixth-grade gym teacher may have been wrong. New research shows that putting your hands on your knees may lead to faster recovery from exercise than putting your hands behind your head.



Your Free ButcherBox Essentials

It's your last chance to secure a free essentials bundle in your first ButcherBox order. That's seven pounds of free-range chicken breasts, succulent pork chops, and grass-fed ground beef for free. Don't miss out.



Sara Sigmundsdottir on Recovery, Role Models, and Strong Women

"Will I ever be that good again?" Sara joins Michelle Letendre and Greg Lanctot to discuss what the future holds for her as she recovers from injury.


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.

8/20: Brawl in the Burbs VII (Bridgeport, PA)
8/20: Summer Smashdown (Tucson, AZ)
8/26 - 8/27: 6th Annual 24 in 24 to Benefit Rally Foundation (Cumming, GA)
8/27: Mayhem & Massacre @ CrossFit Sango (Clarksville, TN)
8/27: The MFLH Fight For The Fittest 2022 (Ronkonhoma, NY)
8/27: Dawg Days of Summer (Portsmouth, OH)
8/27 - 8/28: Tampa Bay Games (Tampa, FL)
8/27: Battle at the Base 7 (Oklahoma City, OK)
9/2 - 9/5: Elite Pit Teen Throwdown (Three Rivers, MI)
9/2 - 9/4: Wod War 4Mori (Alghero, Italy)
9/4: Girls Gone RX (Ocala, FL)
9/9 - 9/11: Fall Series Throwdown (Desio, Italy)
9/10: Turf Wars 2022 (Baltimore, MD)
9/10: Do More Charity Challenge @ CrossFit Loop (Castle Rock, CO)
9/10: Under the Oath Throwdown (Ooltewah, TN)
9/10: B3-Beauties, Beers, and Barbells @ Fortify Fitness Collective (Waunakee, WI)
9/16 - 9/18: WODAGOA Fitness Challenge (Genova, Italy)
9/17: River City Showdown (Decatur, AL)
9/17: Camel City Clash 2022 (Winston Salem, NC)
9/17: CrossFit Shorebreak Summer Showdown (Huntington Beach, CA)
9/17: Big Red Rumble 2022 (Holland, MI)
9/23 - 9/25: Beach Brawl (Pensacola, FL)
9/23 - 9/25: The Central Regional (Davenport, IA)
9/24: Mayhem & Massacre @ CrossFit Zoo (Ocala, FL)
9/24: FALL JAM 2022 (Blacklick, OH)
9/24 - 9/25: CrossFit Tuscany Games (Bellaria di Pontedera (PI), Italy)
9/29 - 10/25: Fittest of the Coast Coastal Qualifier powered by Victory Grips (Charleston, SC)
9/30 - 10/1: Iron Anchor Throwdown (Batavia, OH)
10/1 - 10/2: Fittest in the Fall (Indianapolis, IN)
10/1: West Town Throwdown (Chicago, IL)
10/1: Warrior Games 2022 (Suffield, CT)
10/2 - 10/16: CHLKDUP Box League – Chattanooga (Chattanooga, TN)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8: The X Games (Brooklawn, NJ)
10/15: Bridgetown Throwdown (City of Industry, CA)

See all upcoming events

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