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Can anyone take Justin Medeiros down?

Morning Chalk Up

April 14   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Sean Sweeney’s Powerstroke Partner Throwdown kicks off this weekend
  • Take a glimpse into Justin Medeiros and Ellie Turner’s training
  • CrossFit Kraken celebrates its one-year anniversary, following a few tough years in the aftermath of COVID
  • And, Emma McQuaid’s workout of the week

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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“Success is not final, failure is not fatal: It is the courage to continue that counts.” - Winston Churchill

  Sean Sweeney Puts Fitness Front and Center With CrossFit Powerstroke Partner Throwdown  

Sean Sweeney Puts Fitness Front and Center With CrossFit Powerstroke Partner Throwdown

Sean Sweeney has been steadily making a positive impact in Fallon, NV, with his affiliate, CrossFit Powerstroke. Now, he will put athletes front and center during a massive fitness competition in the heart of the city.

One big thing: The CrossFit Powerstroke Partner Throwdown, the annual competition put on by the four-time CrossFit Games competitor, will take place on April 15-16 in Fallon. However, the event will be at the Rafter 3C Arena, which can hold up to 8,000 spectators.

  • The CrossFit Powerstroke Partner Throwdown will feature two-person teams competing in a variety of events. There will be high-intensity workouts, as well as weightlifting events.
  • The field will feature athletes from several Western states. The list includes competitors from Northern California, Utah, and Southern Oregon.
  • There are nine categories for 2023. The RX division has male-male, female-female, and male-female teams. The same goes for the Scaled and Masters divisions.

As Sweeney noted in the competition description, there will not be any “insane” workouts programmed. The weightlifting events will not start with 225-pound snatches, “weighted handstand walks, or some crazy [expletive].”

  • The RX division requires athletes to be able to move 185/125 pounds on the barbells and complete the main gymnastic movements programmed in CrossFit workouts. This includes double-unders and muscle-ups.
  • The Scaled division is for athletes that have some of the CrossFit skills but still have to work on others. Maybe they are solid at weightlifting but struggle with muscle-ups. Maybe they are great at gymnastics but need to gain more strength with barbell movements.
  • The Masters division is for athletes over the age of 40 that don’t want to go into the Scaled division. They can choose to compete in RX or face off with peers of a similar age.

Prizes will be awarded to the top three competitors in each competition category. Spectators can also attend the event for free and win prizes of their own.

Sweeney: “Every year, the CrossFit Powerstroke Partner Throwdown brings together athletes of all skill levels under one roof to not only compete, but have a great time for the love of the sport,”

“This year, we are excited that the City of Fallon and Visit Fallon are supporting the growth of this event by allowing us to use the Rafter 3C Arena. This is going to be the largest competition event we’ve had since the inception of the Partner Throwdown to date.”

Why this matters: Sweeney has put in considerable time and effort bringing fitness to the residents of Western Nevada. Now, he is putting it front and center while working alongside the city of Fallon. Community members and bystanders alike will be able to see the impact that CrossFit can have on people regardless of age and skill level.

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📚 New Book!: Brooke Wells announced that she has a new book in the works. The title is “Resilient” and it outlines her comeback after the debilitating elbow injury she suffered during the 2021 CrossFit Games.

The Reebok Nano 2.0 is back, an MCU fave, and you can preorder now. They are available in four colorways for both men and women. Order now!

ICYMI: Seher Kaya is seeking to inspire young Muslim athletes around the world.

The Rogue Invitational is Back!: The 2023 Rogue Invitational will return to Round Rock, TX at Dell Diamond Stadium, with three days of competition scheduled from October 27-29. In its fifth year, the Invitational will host CrossFit, Legends, Strongman and Rogue Record Breakers competitions.

  Who Can Contend with Justin Medeiros? A Glimpse into He and Ellie Turner’s Training Suggests it will be No Small Task  


Who Can Contend with Justin Medeiros? A Glimpse into He and Ellie Turner’s Training Suggests it will be No Small Task

Craig Richey’s most recent YouTube video shows off the incredible new home gym of the two-time Games champ, Justin Medeiros.

The episode showcases clips of training, starting with a grueling rowing workout of 250 calories for time (2:15 in the video). This workout was a baseline test to calculate paces for future row sessions. Medeiros finished the 250 calories in under 10 minutes and Turner had also passed the 200 calorie mark before the 10 minute mark. This amazing capacity was followed up by a spicy gymnastics complex.

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  Seattle Gym Finally Celebrates One Year Anniversary After COVID Shut Their Doors  

Seattle Gym Finally Celebrates One Year Anniversary After COVID Shut Their Doors

Flashback to 2020 when the COVID pandemic was just getting started— gyms all around the country had to think fast and figure out ways to get members workouts while social distancing and even lending out equipment.

Kyle Hyde, the general manager for Kraken CrossFit, says his affiliate was quick to switch over to the virtual class model and upon reopening he knew he didn’t want to stay in his original space, which was an 800 square foot racquetball court (with no windows). He had to cap his classes at 6 people and keep it very tight.

Fast forward to 2023 and Kraken CrossFit just celebrated its one year anniversary in a new space filled with some original members and new faces.

  • “The shutdown for Seattle started on March 16, 2020 and like everyone else we did the best we could with Zoom classes and garage or park workouts as much as possible,” said Hyde.
  • “We stuck together. I continued to send out community emails to check on everybody and kind of keep them updated on what the status was even though pretty much everybody kind of knew. And then I think it was no more than a month later I started filming classes in my garage.”
  • Hyde points out that the affiliate is part of a larger gym called Olympic Athletic Club and “it wasn’t as scary as I am certain it was for just the gym owner, where that’s their bread and butter, however we all sent out a layoff notice to all our employees so that they could go collect unemployment.”

The affiliate stayed shuttered for two years and in the interim occupied a space across the street from Olympic Athletic Club, which was just being used for storage. Hyde said he brought equipment over and started to run free classes until he saw the potential the space had.

  • “The space wasn’t being used, except for us. However, it needed a lot of work. Starting with $25,000 worth of concrete work to level the floor,” said Hyde.
  • “But people were excited about what we were doing and everybody saw my vision of what this auto mechanic space could turn into. So we put a proposal together for the owners, and after about a year we finally got the funding and were able to build out the new gym.”
  • While the gym lost members due to the delay in reopening and individuals moving away from the area, “we did have a small group of original OG Krakens that stayed with us for sure.”
  •  “We’ve grown our membership; we’re roughly at about 70 or 75 active members now. And the business is thriving again.”
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  Emma McQuaid's Workout of the Week  

Emma McQuaid's Workout of the Week

Today’s workout comes from CrossFit Games veteran, Emma McQuaid. The five-time and current fittest woman in Ireland, has qualified for the Games every year since 2019 and most recently placed 12th in 2022. She also won Wodapalooza in 2022, her first, in-person elite competition victory.

Emma McQuaid

For Time:

  • 30 Toes-to-Bar
  • 30 Burpees to Target (6”)
  • 20 Chest-to-Bar Pull-Ups
  • 20 Burpee Box Jumps @ 20/24”
  • 10 Ring Muscle Ups
  • 10 Burpee Box Jump Over @ 24/30”

Time Cap: 10 minutes

Scaling options: Scale the gymnastics movements as necessary to be able to perform each exercise in no more than 4 sets without too much rest in between (no more than 10-15 seconds). The toes-to-bar can be scaled to toes-to-target, knee raises or V-Ups. The chest-to-bar pull-ups can be scaled to pull-ups, jumping pull-ups/chest-to-bar or ring rows, while the ring muscle-ups can be changed to bar muscle-ups, jumping RMU/BMU or ring pull-ups plus ring dips.

Some advice from Emma: “Be strict with any rest you take if breaking up the gymnastic movements. This workout is a test of your gymnastic capacity so will highlight any areas you may need to work on. Keep a smooth, consistent pace on your set of 30 and 20 burpee variations and don’t go all out on the first set to find yourself too gassed for the chest-to-bars. The workout is shoulder heavy so try to keep them relaxed wherever possible in between movements.

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



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Five Things To Do Immediately After a WOD

You just finished a soul crushing workout. You’re finally getting up off of the floor and the life is slowly coming back into your body. So, what now?


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

  • 🎂 Happy birthday, Armen Hammer and Jamie Hagiya (Sunday).
  • Congratulations to 10-year-old Stella Wexler from CrossFit DBP in Ocala, FL on this 65 pound/29.5kg power clean + hang clean complex in the Girls Gone RX Oly Open.
  • 😳 Graciano Rubio (aka the “Wall Street Weightlifter”) from CrossFit Valley View in Los Banos, CA push presses 415 pounds/188.2kg.
  • Congratulations to Jens Mathre from CrossFit St. Pete in St. Petersburg, FL on getting his first bar muscle-up.
  • CrossFit Invictus team athletes Lalo Jones (Unconquerable) and Tyler Soderback (Sea of Green) may not be teammates, but they’re still lifting bros.
  • #FlashbackFriday: Check out this 2019 mini-documentary “Up-Lift-ing,” which follows 92-year-old John Claassen from Farmington Hills, MI as he trains for a powerlifting meet.
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 Ohio (Lancaster, Ohio)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
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: 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: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)

See all upcoming events

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