The Final Week of Semifinals Begins Today!


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Canada’s Erica Folo raised some eyebrows when she placed 12th worldwide in Quarterfinals. Learn more about this up-and-comer’s laid-back style as she takes on the stacked field of women at the North America East Semifinal.

  • Training Think Tank Nutrition coach Haley Ruth shares her strategies for getting back on track when your nutrition falls apart.

  • Our 2024 CrossFit Games North America East, South America, and Africa Semifinal leaderboard pages are live! Check back often, as these leaderboards will be updated in real-time throughout the weekend.


“I kind of have already exceeded my expectations, so I think at this point I’m kind of going into Semifinals with the mindset of seeing how far I can get, and just trying my hardest and see what happens,” - Erica Folo on her mindset heading into the North America East Semifinal this week


Credit: @ricky.tjandra / Instagram

Semifinal Spotlight: How Erica Folo's Time at University (and a WWE Tryout) Cemented Her Love of CrossFit

Every year, a handful of names seemingly come out of nowhere to make a statement close to the top of the CrossFit Quarterfinals leaderboard. They’re impossible to ignore.

This year, one of these names was Erica Folo.

Twelfth in the world and fourth in North America East, one big question comes to mind heading into Semifinals: Just who is this 23-year-old from Burlington, Ontario?

We caught up with Folo heading into the 2024 CrossFit North America East Semifinal to learn more about her journey.

Folo’s Story

Folo started CrossFit at CrossFit Connection in Burlington as a 14-year-old. A young track and field athlete at the time, she noticed one of the boys at her track club looked “really jacked” and wanted to know what he was doing on the side.

Folo’s track coach didn’t want his athletes to do any weightlifting, so when the boy told Folo he did CrossFit, he quickly followed up by telling her, “Don’t tell the coach.”

After that, Folo checked out CrossFit Connection with her dad, but she wasn’t sold.

  • “Immediately, I was like, ‘I’m not working out here. This is so weird,’ because I had never seen a CrossFit gym before,” Folo told the Morning Chalk Up.

But her dad convinced her to try anyway.

She came around pretty quickly, and before she knew it, she had qualified for the 2018 CrossFit Games as a teenager. She went on to place 12th in the world and thought that was it for her as a competitive CrossFit athlete. 


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👬👭 Week 3 of the 2024 CrossFit Games Semifinals is upon us in Africa, South America, and North America East. In case you missed it, here’s our 2024 CrossFit Games Team Semifinal Preview for Week 3.

💪💙 Davidsdottir Injury Update: In case you missed it during a busy Semifinals weekend, Katrin Davidsdottir posted an update on her injury and plans for treatment.

  • From the post: “I am going to be getting a surgery next week, which I will share more on exact details later on what we decided would be best for me & give me the best future opportunities! I have never had a major surgery & I am so nervous, BUT I am also so hopeful of the life quality it can give me.

🧑‍💻👩‍💻 CrossFit HQ is Hiring: CrossFit LLC is currently advertising six positions in IT, including several senior engineers in DevOps and software, as well as additional positions in marketing.

🏳️‍🌈💛 Reebok Unveils “Unity by Reebok” for 2024 Pride: The collection, according to Reebok, “features expressive and colorful graphics inspired by the traditional tie-dyed garments seen within Pride parades across the globe, plus apparel featuring the collection’s mantra: ‘For Anybody and Everybody.’”

🏆 TYR Wodapalooza Drops TYR Cup Details: The team at Loud and Live is dropping more info about the inaugural event this Fall. Stay in the know below:

  • With more details out in the world, the TYR Cup crew posted this hype video laying out everything you need to know. Check it out now!

  • The prize purse for the event will be $250,000, broken down as follows:

    • TYR Cup Champs: $160k per team

      Runner-ups: $40k per team

      MVP: $10k - Awarded to the individual with the greatest singular positive impact on their team’s success.

      The remaining $40k will be shared across the remaining division champs.

🏋️‍♀️📋 Training Camp Semifinalists: Several prominent training camps have dropped full rosters of their Semifinal-qualifying athletes. Check out the lists now:

ICYMI: How gaining weight helped CrossFit Games rookie qualifier Claudia Gluck get over the hump.


Courtesy of Haley Ruth

How to Get Back on Track When Your Nutrition Falls Apart — An Interview with Training Think Tank Nutrition Coach Haley Ruth

We all know how good it can feel when you’re crushing your nutrition. 

You (and maybe your coach) have made a game plan, you’re executing it, and then you experience a bump in the road. 

Maybe some unsettling news occurs, or your obligations add up, or you’re just finding it hard to stay consistent with family, work, social, and other responsibilities. 

I reached out to Training Think Tank Nutrition Coach Haley Ruth to talk about how she helps her nutrition clients navigate through challenging times.

Who is Haley Ruth?

For those who may not recognize her name, Ruth has been coaching nutrition clients since 2018. 

  • She has a Precision Nutrition Certification, CrossFit Level 2, and Girls Gone Strong Certification. 

She works for Training Think Tank, one of the top athlete training camps in CrossFit, known for its athlete stable that includes many Games veterans and Semifinals qualifiers, including Travis Mayer, Noah Olsen, Alexis Raptis, Sara Sigmonsdottir, Will Moorad, and Lauren Fischer to name a few. 

Check out TTT’s full list of 2024 Semifinalists.

Surprisingly she only works with a few athletes who compete in the sport. 

  • “My biggest clientele are just regular women and men who come to me for many reasons—the biggest concern I see is a desire to lose weight overall. I work with a wide range of ages, from my youngest client who is 24 to my oldest in their 70s,” Ruth told the Morning Chalk Up in an interview.


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2024 CrossFit Games North America East Semifinal Results and Leaderboard

The CrossFit Games Semifinals will make its final stop in North America for the year at the North American East Semifinal by Syndicate Crown. The event takes place May 31-June 2 at the Arena Carioca 1 in Knoxville, Tennessee.

2024 CrossFit Games North America East Semifinal by Syndicate Crown Live Leaderboard

Below, you’ll find the top 10 athletes in the region ranked by 2024 Quarterfinal finish.

  1. Jeffrey Adler | Alexis Raptis

  2. Roman Khrennikov | Emma Lawson

  3. Austin Hatfield | Danielle Brandon

  4. Jayson Hopper | Erica Folo

  5. Dallin Pepper | Haley Adams

  6. Samuel Cournoyer | Carolyne Prevost

  7. Benoit Boulanger | Tia-Clair Toomey-Orr

  8. Jack Rozema | Alaina Savage

  9. Travis Mayer | Anikha Greer

  10. Jack Farlow | Feeroozeh Saghafi


Credit:  @kaiquecerveny / Instagram

2024 CrossFit Games South America Semifinal Results and Leaderboard

The 2024 CrossFit Semifinals make only one stop in South America this year as the region’s elite battle for three men’s and three women’s invitations to the CrossFit Games in Fort Worth. The South America Semifinal by Copa Sur takes place May 31-June 2 at the Arena Carioca 1 in Rio de Janeiro, Brazil.

2024 CrossFit Games South America Semifinal by Copa Sur Live Leaderboard

Below, you’ll find the top 10 athletes in the region ranked by 2024 Quarterfinal finish.

  1. Agustin Richelme | Victoria Campos

  2. Joao Pedro Barcelos | Emily Andrade

  3. Bruno Marins | Gabriella Luque

  4. Guilherme Malheiros | Luiza Marques

  5. Juan Ignacio Sforzini | Lillian Nagao Leitao

  6. Marcus Moreira | Lucila Carro

  7. Williams Rios | Carolina Martinez

  8. Kaique Cerveny | Bruna Baxhix

  9. Nicolas Bedon | Julia Kato

  10. Nicolas Canil | Victoria Monje


Credit:  @kellyjaynetrin / Instagram

2024 CrossFit Games Africa Semifinal Results and Leaderboard

The 2024 CrossFit Games Semifinals makes only one stop in Africa this year as the region’s elite throw down for their one shot at a Games bid. The Africa Semifinal by Renegade Games takes place May 31-June 2 at the Emerald Resort & Casino in Vanderbijlpark, South Africa.

2024 CrossFit Games Africa Semifinal by Renegade Games Live Leaderboard

Below, you’ll find the top 10 athletes in the region ranked by 2024 Quarterfinal finish.

  1. Kealan Henry | Christina Livaditakis

  2. Ruan Duvenage | Gemma Rader

  3. Callum Deeble | Gilmari Reyneke

  4. Darren Zurnamer | Reegan Finkel

  5. Michael Van Tonder | Leeverne Engelbrecht

  6. Justin Swart | Emma Holliday

  7. Josh Kernot | Tanha Bouffe

  8. Ruan Potgieter | Suzaan Jacobs

  9. Cj Ward | Brady Finkel

  10. Dane Naude | Kealan Henry


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

  • ⭐️Happy affiliate anniversary (6/1) to CrossFit 4042 in Garner, North Carolina.

  • Happy birthday (6/1) to John Newby.

  • Check out Jack Sager cheering on his dad (Cole Sager), who just qualified for his 11th CrossFit Games.

  • Congratulations to Chicho Quesada, who qualified for the Masters CrossFit Games.

  • 🔥Great work to all the kids from CrossFit Camden Frontier in Camden, MI, for getting after it every day!