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Your guide to following the Rogue Invitational

Morning Chalk Up

October 29   |   POWERED BY


Holy packed edition moly, and welcome to the Morning Chalk Up. The Rogue Invitational starts today and Halloween is Sunday.

In today’s edition:

  • Rogue Legends events will be done in pairs. Fraser + Froning anyone?
  • FITAID launches a national ad campaign.
  • Your guide to following the Rogue Invitational.
  • Tommy, Brian, Lauren and Patrick predict the Rogue podium.
  • Jordan Troyan’s Workout of the Week.
  • What a new study suggest about taking protein after a WOD.
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“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” - Zig Ziglar

  “Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational 

“Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational

A “who’s who” of the top athletes in CrossFit from around the globe will converge onto Dell Diamond in Round Rock, Texas this weekend (October 29-31) for the third annual Rogue Invitational. Just three months after the conclusion of the 2021 NOBULL CrossFit Games the same athletes who battled for the title of the “Fittest” will showcase their fitness and battle each other for their share of a prize purse just shy of $1.5 million.

What’s on the line: The prize purse is the largest for a non-Games competition and includes a payout of over $300,000 for both the men’s and women’s individual champion. What’s unique about this prize purse is the innovative way that Rogue has been able to increase the purse through ticket sales and Bitcoin investments.

Who to watch: Forty individual athletes (20 men, 20 women) hailing from 15 different countries include Games champions both past and present, veterans and teenage rookies. Rogue sent invites to the top-20 athletes from this past year’s Games with 31 accepting their invites (17 women, 14 men). The remaining nine spots were back-filled by Rogue by athletes outside the top-20 and by invite.

Podium Contenders (Women): This field of women includes four Games champions including the winner of the last seven Games titles. Nine of the women will be making their first appearance at the Rogue Invitational.

  • Tia-Clair Toomey: The reigning and defending champion is also the two-time defending Rogue Invitational champion, having won both titles by an average margin of 80.5 points. Toomey has won 11-straight live competitions including (her streak is 14 if you count online competitions including last year’s Rogue Invitational). The last time she didn’t win in live competition was when she placed second at the 2017 Pacific Regional. She has won a record eight of 15 Rogue Invitational events.
  • Laura Horvath: A two-time runner-up at the Games including this past season, she is looking for redemption at the Rogue Invitational where she struggled famously in deficit handstand push-ups in 2019 resulting in a DNF in that event and a 19th place overall. She bounced back at last year’s online competition placing fifth. She has seven career top-five finishes at Rogue including three second places.
  • Annie Thorisdottir: Can “Iceland Annie” recapture the magic from the 2021 Games where she placed third a year after giving birth? The two-time “Fittest Woman on Earth” placed third at the 2019 Rogue Invitational highlighted by her win in the “Mule” an event that will be repeated again this year.
  • Kristin Holte: Holte announced her retirement from Games competition soon after placing fourth in Madison this year. However, she said she’s not done competing altogether and announced that she would make an appearance at the Rogue Invitational. She placed fifth in 2019 and ninth ast year. The Norwegian has only two event finishes outside the top-10 in her Rogue career.
  • Haley Adams: Still just 20-years old, Adams has been one of the few Americans that can go head-to-head with Toomey in events. The “Fittest American” will make her live debut at the Rogue Invitational after competing online last year. She placed eighth last year highlighted by an event win. She has back-to-back top-five finishes at the Games after placing sixth in her debut season in 2019.
  • Gabriela Migala: Migala is just 22-years old and is coming off an impressive sixth place finish at the Games. The native of Poland will be making her Rogue Invitational debut.
  • Kari Pearce: Arguably the greatest women’s American athlete, Pearce announced that the Rogue Invitational would be her final competition as she retires from the sport to pursue other opportunities. After having her opportunity to repeat on the Games podium taken away from her due to COVID-19, she is approaching the Rogue Invitational as that missed opportunity. She placed sixth at the 2019 Rogue Invitational before taking last year’s competition off due to an injury.
  • Staff Dark Horses: Mallory O’Brien, Emma Cary, Amanda Barnhart, Danielle Brandon.

Podium Contenders (Men): The men’s competition looks to be a close race for the podium and ultimately the huge payday. The field has two Games champions in it, the bookends to Mathew Fraser’s five-year run as the “Fittest Man on Earth”. The field includes 11 newcomers to the competition.

  • Justin Medeiros: The reigning “Fittest Man on Earth” is among the newcomers to the event. The 22-year old signed with Rogue as a sponsored athlete after his third place finish at the 2020 CrossFit Games.
  • Patrick Vellner: Vellner looks to defend his 2020 Rogue Invitational title after placing second behind Medeiros at the Games this season. The Canadian recorded a 85-point victory at the 2020 Rogue Invitational thanks to two event wins. He has three event wins including winning the “Mule” during the 2019 Rogue Invitational when he placed second overall.
  • Bjorgvin Karl Gudmundsson: Gudmundsson placed second last year to Vellner at the Rogue Invitational, winning one event. He just missed out on his third career podium finish at the Games this year, placing fourth.
  • Cole Sager: In 2019 Sager placed third at the Rogue Invitational thanks to four top-three finishes including a win in the opening event, the GoRuck. Last year he placed 11th during the online format and should get a boost with the event returning to a live and outdoor event.
  • Chandler Smith: Smith solidified himself a Games contender after turning heads at the 2019 Rogue Invitational, placing fifth and earning his first trip to the Games. Last year he improved to fourth place thanks to two event wins.
  • Staff Dark Horses: Ben Smith, Jayson Hopper, Alex Vigneault, Saxon Panchik

What to watch for: Rogue has released six of the seven events that were programmed by CrossFit greats Chris Spealler and Rich Froning. Those two athletes will also see some time on the competition floor as they are scheduled to participate in the Legends division during the weekend.

  • This year’s Legend division will consist of three workouts and will be done in teams of two including an event where the men and women Legends athletes will be paired together.
  • The Rogue Invitational will also host a Strongman and the Rogue Record Breakers competition over the weekend. The full schedule of events are available on the Rogue website as well as on our own Rogue Invitational page.
  • Rogue will be streaming the whole weekend live on their YouTube channel.
Exclusive: Ten Questions With Gui Malheiros

Exclusive: Ten Questions With Gui Malheiros

Gui Malheiros exploded onto the scene in the 2021 Crossfit Games with three event wins, one unforgettable snatch, and an overall 7th place finish.

Rounding off an unforgettable year, Gui is now the latest athlete to join the ranks of Team FITAID.

He sat down with the team to answer the hard (and not so hard) questions everyone wants to know:

  • What has he found different between Brazil and America?
  • What is his morning routine?
  • And of course, his favorite workout song.

Get to know CrossFit’s upcoming superstar.


FIRST LOOK: Guilherme Malheiros to be the face of new FITAID national digital ad campaign going live today at 10:00 AM PT.

  • FITAID is also launching another spot featuring Golden State Warriors’ Kevon Looney, which will air on NBC.

These Rogue custom belt buckles are so sick. Plus athletes are getting outfitted with boots and hats.

Rogue Legends events will be completed in both same sex and mixed pairs, rather than as individuals, which means you could have Froning and Khalipa on a team, or Foucher and Froning, or Bailey and Tovar.

  • …or Froning and Fraser.
  • #AnyThingCanHappen
  • #Please

Emma Cary, the 16th Fittest on Earth, and Amanda Barnhart officially join the TYR Sport team, joining Travis Mayer and Noah Ohlsen. TYR is also a sponsor of Wodapalooza.

Kara Saunders quit coffee. See how it’s going so far.

Alexis Raptis, a two-time Games teen athlete who finished sixth at the West Coast Classic, just one spot outside of a Games qualifier spot, had surgery to remove a cyst in her knee.

  • Raptis: “A little over a month ago I got an MRI done I found out that I had a ganglion cyst right above my knee which was causing all the pain.”
  “Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational 

Who are the Podium Contenders for the Rogue Invitational

Watch Now...
  Jordan Troyan’s Workout of the Week 

Jordan Troyan’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 three-time Games athlete Jordan Troyan. Troyan competed in his first Games in 2013 and repeated that feat again in 2014 highlighted by his event win in “The Beach”. Troyan returned to the Games in 2019 as a Masters athlete, finishing as the runner-up in the 35-39 age group division. He is the owner and head coach at CrossFit Rage in Skippack, Penn.

Every 5 Min x 4 Rounds
400m Run
20 Alternating DB Snatches (m: 70/80/85/90) (w: 50/55/60/65)
25/20 Cal Ski

Some advice from Jordan: “This workout starts easy and gets difficult as the weight gets heavier and you become fatigued. Goal is to have 1:30/1:00/:30 seconds of rest by round.”

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

Continue Reading...
  Should CrossFit Athletes Increase Protein after Training? New Study Says 'Yes.' 


Should CrossFit Athletes Increase Protein after Training? New Study Says 'Yes.'

Look on any container of protein powder and you will likely see the same dosing recommendation, and that is 20-25g immediately following exercise. That recommendation didn’t come out of thin air, the benefits of protein supplementation on muscle protein synthesis (MPS) are well studied and documented. When combined with exercise, protein supplementation results in heightened MPS when compared to exercise or protein supplementation alone. The type of protein, timing of ingestion, and dosing all impact MPS but dosing seems to have the single greatest impact.

Historically, a 20-25g dose of high-quality protein has been deemed sufficient to maximally stimulate MPS after resistance exercise. The catch is most of the supporting research has been done on lower body resistance exercise only. New research suggests that a higher dose might be more effective in maximally stimulating MPS following a whole-body resistance training protocol. A protocol not too different from CrossFit. Intuitively it is satisfying to think that more muscle recruitment or muscle mass would increase amino acid uptake, increasing the rate of MPS. To this point, no study has directly investigated the impact of muscle mass on the rate of MPS until now.

Continue Reading...


The Top Five Sleep Tips for CrossFitters

Working hard in the gym is important, but those gains you worked oh so hard for aren't formed until you go to sleep. Start realizing those gains with these tips from sleep expert Dr. Justine Ward to help CrossFitters sleep better.




The Shorts Built to Handle Any WOD

Using a new diamond rip-stop material to add a layer of toughness you can really feel, Legends Luka HD short is ideal for protection against barbell friction, deep squats, and quick transitions in the WOD. New prints and colors just dropped so you can look as good as you feel this Fall.



A Plyo Box To Improve Your Front Rack

"Elbows up!" If you hear this weekly from your coach, we have the drill for you. Grab yourself a plyo box and a barbell and prepare to get a little uncomfortable for a few minutes.



Your Body's Data With a Free WHOOP Strap

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.



Does CrossFit Make You Smarter?

We may feel like it's a struggle to string together a sentence after a tough WOD, but exercising our bodies could actually be making our minds fitter as well. Check out this breakdown of a 26-year study to see how exercise improves your brainpower.


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

  • 🎂 Happy anniversary Rory and Angela McKernan (Saturday).
  • 🎂 Happy birthday Rebecca Koch (Sunday).
  • 🎂 Happy birthday Tim Adkins (Sunday).
  • Congratulations John Barrett from Iron Road CrossFit in Douglas, GA on getting your first bar muscle-up.
  • 😱😱😱 Because it’s the Friday before Halloween, and this 335 pound/152kg axel bar clean and squat jerk is freaky.
  • Also, seriously…a 17-year-old back squats 700 pounds/317.5kg.
  • Press hits a 195 pound/88kg power clean + hang clean + jerk complex.
  • Congratulations Nick Anapolsky from Polsky’s Strength & Conditioning in Kitchener, ON on the 315 pound/143kg jerk PR.
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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