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21.3 and 21.4 Save the Open

Morning Chalk Up

March 29   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • How 21.3 and 21.4 saved the Open.
  • Tommy tackles the last two Open workouts in 2021.
  • Coach Alex More saves 70-year-old gym member’s life.
  • Do you know someone who has done an exceptional job embodying and capturing the essence of the CrossFit community? Find out how you can nominate them for a Morning Chalk Up Community Choice Award.

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

QUOTE OF THE DAY + Send us a Quote

“The triumph can’t be had without the struggle.” - Wilma Rudolph


  • REMINDER: Score submissions for 21.3 and 21.4 are due by 5 PM PT (8 PM ET) today.
  • MUST WATCH: Here are a few athletes we’ve seen taking on 21.3 and 21.4:
  • Here’s what the 21.3 leaderboard looks like right now (all scores unofficial):
    1.  Agustin Richelme (7:55) | Samantha Briggs (8:33)
    2. Scott Panchik (7:57) | Emma McQuaid (8:46)
    3. Spencer Arey (8:06) | Shleby Neal (9:06)
    4. Colten Mertens (8:06) | Antea Longo (9:06)
    5. Nicholas Bidarte (8:19) | McKenzie Flinchum (9:07)
    6. Luke Fowler (8:20) | Simone Arthur (9:13)
    7. Alexsandar Ilan (8:24) | Erin Vandendriessche (9:13)
    8. Spencer Panchik (8:27) | Julia Blazejowska (9:16)
    9. Gonzalo Duro (8:27) | Yuko Sakuyama (9:19)
    10. Danylo Bloshchuk (8:28) | Katrin Davidsdottir (9:36)
    11. Phil Toon (8:29) | Chelsey Hughes (9:50)
    12. Saxon Panchik (8:29)) | Amanda Barnhart (9:54)
  • Here’s what the 21.4 leaderboard looks like right now (all scores unofficial):
    1. Graciano Rubio (365 pounds) | Christine Middleton (235 pounds)
    2. Oscar Gillstrom (353 pounds) | Amanda Barnhart (225 pounds)
    3. Taylor Bradbury (337 pounds) | Emma McQuaid (224 pounds)
    4. Justin Reidelbach (335 pounds) | Callerina Key (218 pounds)
    5. Adam Davidson (327 pounds) | Nicole Mghenyi (217 pounds)
    6. Phil Toon (326 pounds) | Savannah Carver (217 pounds)
    7. Aaron Hanna (325 pounds) | Deidre Franzen (215 pounds)
    8. Mark Hutchinson (321 pounds) | Gabby McClelland (215 pounds)
    9. Aleksandar Ilin ( 320 pounds) | Jennifer Binkley (212 pounds)
    10. Chuan Fepuleai (319 pounds) | Chandler Shuford (210 pounds)
    11. Royce Dunn (317 pounds) | Laura Ward (208 pounds)
  • Looking ahead: The Quarterfinal round will take place April 8-11. Like the Open, the Quarterfinals are an online competition that, according to the 2021 rulebook, will require score validation and video review.

Here are a couple more Speeds Reads:

  • MUST HEAR: Sara Sigmundsdottir in an exclusive interview following her ACL injury.
  • CrossFit Games veteran Willy Georges announced at the end of last week that he ruptured his subscapularis tendon and his 2021 season is over.
  • Cole and Genesee Sager welcomed baby Jack home two days ago.
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  21.3 and 21.4 Save the Open, From a Programming Perspective 

21.3 and 21.4 Save the Open, From a Programming Perspective

There was much speculation about what a three week Open would look like in the two and a half months after the 2021 rulebook was released. Many wondered if there would be multiple workouts per week, or if Dave Castro would program a 1-rep max for only the third time in the Open’s history.

Some questioned whether the provided equipment list would allow for enough diversity in programming for the Open to qualify as an adequate, balanced test. And, through the first two weeks, programmers around the world were probably rather unimpressed and underwhelmed. But, as always, it’s the totality of the test that needs to be considered. Now that we have the entire test, we can appropriately assess whether it is a good one or not.

21.1 and 21.2 left a lot to be desired from the programming side. Those two weeks consisted of two couplets that, for the elite athletes, were fairly similar in terms of time domains. 21.1 was mostly a test of shoulder stamina. While 21.2 was a straight work capacity exhibition.

Both tests served a purpose, but having only seen those two workouts there were possibly even more questions than answers; and maybe that’s how Dave Castro wanted it to be.

Continue Reading...
  Tommy Tackles The Open: 21.3 & 21.4 


Tommy Tackles The Open: 21.3 & 21.4

If one is good, then two should surely be better.

At least that is what I am telling myself in the final week of the Open now that we got a two-for-one special with 21.3 and 21.4 being both announced this past Thursday as the final chapter in the 2021 Open.

The community was clamoring for the barbell and boy did they get it, but in classic Castro programming you have to earn your heavy lift, which usually means a metric ton of lighter barbell and skill work that will have you seeing sounds before you get there.

Continue Reading...
  Defibrillator, CrossFit Megalodon Coach Trained in CPR Saves 70-Year-Old Member’s Life 

Defibrillator, CrossFit Megalodon Coach Trained in CPR Saves 70-Year-Old Member’s Life

Earlier this month, just moments after he finished a masters class at CrossFit Megalodon in Venice, FL, Jack Carroll, a 70-year-old longtime member dropped to the floor, appearing to be in cardiac distress.

  • “He had just finished the WOD. There were still a few people going, and he walked over to shake hands with a drop-in who had just arrived. Right then, he just dropped and was out. He was dead for about a minute,” said the gym’s owner William Lyman.

Luckily, the gym was equipped with an automated external defibrillator (AED), and Alex Moore, the coach who was handling the class, is a medic for Sarasota County.

What happened next: Moore immediately began a round of chest compressions, while a member ran to get the AED.

  • “They administered a shock and then the coach did another round of chest compressions,” said Lyman, who witnessed the scene unfold.
Continue Reading...


Your Front Rack Position in the Clean

Burgener Strength’s Sage Burgener, demonstrates how to fix common issues with bar placement during the clean and front squat. Hint: It's not just about your elbows.




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A Morning Chalk Up Limited Edition Newspaper

Your favorite online newsletter just got physical, like an in-print, old-school newspaper style. Get your hands on the limited edition Morning Chalk Up newspaper commemorating the 2020 CrossFit Games season. Only a limited number of copies available so don’t miss out.


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.

10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Rua Rumble II (Frankfort, IL)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: The X Games (Brooklawn, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Wodtoberfest (Owosso, MI)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Ragin Games (Lafayette, LA)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)
12/2 - 12/4: WheelWod Games (Raleigh, NC)
12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)

See all upcoming events

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