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CrossFit’s Fittest Wizard

Morning Chalk Up

May 8   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • The Fittest Wizard, Denis Samsonov, finds TikTok fame and prepares for the CrossFit Asia Invitational.
  • Tommy Marquez takes on the AGOQ.
  • Lori Brozovich wanted to “get skinny” but found new motivation and gymnastics goals in CrossFit.

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

“'Someday' is a disease that will take your dreams to the grave with you.” - Timothy Ferriss

  Meet Denis Samsonov, The Fittest Wizard 

Meet Denis Samsonov, The Fittest Wizard

Like most athletes headed for Semifinals, Denis Samsonov spends his days in the gym, training. But unlike his competitors, Samsonov spends his night making TikToks

A TikTok Star: Samsonov, currently ranked 7th in Asia, is known on TikTok as The Fittest Wizard. His account, which has garnered over 1 million followers, is filled with short, goofy videos — that regularly receive hundreds of thousands of views — of him lifting and dancing around the gym.

  • It all began last summer, when Samsonov, coaching at a local gym, decided he wanted to start an online workout program. To get a following before a launch, he says he “started posting some workout videos here and there, and then sometimes would do [a] goofy video working out and dancing in between sets.”
  • Things started to blow up after Samsonov released a video of him dancing to Cardi B’s “WAP” — the video, posted in August, now has over 38 million views and 5.8 million likes.
  • Based on the success of the “WAP” video, he thought mixing dance and fitness could be a good way to get people interested in working out. “It kind of just evolved into me dancing and shaking my ass,” he laughs.
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Train Like Mat Fraser

Train Like Mat Fraser

Anyone can create a vomit-inducing workout that brings you to your knees. An effective program needs to have intent and progression to ensure you’re making improvements.

HWPO is not just random movements crammed together to spike your heart rate.

Each 12-week block has a unique focus to build strength and work capacity. Mat will teach you to improve movement quality, manage fatigue, and (most importantly) that Hard Work Pays Off.

Whether you’re competing or just discovering your potential. Train like the champ.


  • Here are the remaining AGOQ and Occupational Games workouts:
    • Event 3:
    • For time:
      75 Cleans
      300 Double-Unders
      Time Cap: 15 Minutes
      135-pounds/95-pounds, 16-17, 35-39, 40-44, 45-49, 50-54
      95-pounds/65-pounds, 55-59, 60-64, 65+
      75-pounds/55-pounds, 14-15
    • Occupational Games athletes must complete the 16-54 variation of the workout.
    • Event 4:
    • For max load:
      4 rep-max front squat
      Time Cap: 20 min.
    • Event 5:
    • For time:
      Overhead Squat
      Burpee Box Jump-Over
      Time Cap: 10 Minutes.
      165-pounds/115-pounds, 30-inch box, 16-17, 35-39, 40-44, 45-49, 50-54
      115-pounds/80-pounds, 24-inch box, step-ups ok, 55-59, 60-64, 65+
      115-pounds/80-pounds, 24-inch box, 14-15
    • Occupational Games athletes must complete the 16-54 variation of the workout.
  • Score submissions are due, for events 3 and 4 by 12:00 PM PT today, the final score submission is due by 12:00 PM PT on Sunday, May 9.

Here are a few more Speed Reads:

  • Live now: Volunteer registration for the 2021 Rogue Invitational is live now.
  • The CrossFit Elite Teen Throwdown announced a partnership with the U.S. Army for its 2021 event.
  • MUST READ: Earlier this week, WHOOP compared Rich Froning’s heart rate, strain and more in the Individual vs. Team CrossFit Games Quarterfinals workouts.
    • On the Team Quarterfinals: “CrossFit Mayhem Freedom did all five quarterfinal workouts in a 24-hour span on Thursday, April 22 and Friday, April 23. ‘The volume is on par with what we usually do, but something that is hard to prepare for is the intensity of the events…I tried to make sure to prioritize sleep because that along with my diet is something I’ve noticed affects my recovery the most, but it’s difficult with 3 kids under the age of 6.'”
  • Spectator tickets for the Granite Games, one of the ten Semifinals this CrossFit games season are available now.
  • The Pit Fitness Ranch CrossFit Elite Teen Throwdown and the Master’s Fitness Collective CrossFit Championship are teaming up to offer a joint online qualifier, June 10-19, 2021. The online qualifier will yield athletes ages 14 to 65+ earning the opportunity to compete at either the masters and teens CrossFit licensed events Sept. 1-5 in Fort Wayne, Indiana (MFC), and Three Rivers, Michigan (The Pit).
  Tommy Tackles the AGOQ 


Tommy Tackles the AGOQ

Well hello Quarterfinals programming, we meet again.

Much like a can of pamplemousse LaCroix is “the essence of grapefruit,” the Age Group Online Qualifier events are very much the essence of the Quarterfinal’s test, with a couple of the events copy and pasted, but with 2.25 line spacing just so the teacher doesn’t catch on (wink wink).

Once again I am a victim of circumstance, and will be competing in the 35-39 division this weekend, except by victim I mean “I willingly paid $50 for this,” and by circumstance I mean “I left my previous profession and have spent the last 12.5 years with the sport as my life’s work.” Same, same.

In a similar vein to the Quarterfinals, I will be documenting my thoughts and progress through the competition as I hilariously front load my weekend so I can get it into this article in time to publish. #contentisking

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Good News is our weekly round-up of positive stories around the affiliate community. Are you opening a new gym, expanding a current location, offering new classes, or is your box running a fundraiser? Send us a tip to be featured.

  • CrossFit Park Avenue is expanding. Owners Kaley and Tyler Sutphen, owners of the Rochester, NY gym announced that they are expanding and will be moving into a new, larger facility in June.
  • Wayfarer CrossFit and Rising Six CrossFit in Pennsylvania have partnered together for a gently-worn shoe drive in the month of May for Soles 4 Souls. The shoes will benefit entrepreneurs in places like Haiti and Honduras that help start and sustain small businesses. The gyms are hoping to collect over 200 pairs of shoes during the month.
  • Owner and head coach of CrossFit Santiago in Chile, Pavel Saenz was featured in a documentary film about CrossFit training from the perspective of a 15-year affiliate owner.
  • CrossFit Hartford in Hartford, CT collected 546 canned goods for its local food pantry during the CrossFit Open.  The owner, Derek McDermott, is going to do a burpee for every canned good collected.
  • PhaseLine CrossFit in Champaign, IL partnered with Champaign Firefighters Local 1260 for a fundraiser to benefit the family of Trevor Henderhorst, a firefighter who lost his battle with cancer recently. The money raised at the event last night will go toward the medical and final expenses of Herderhorst and for the college education of his children.
  • CrossFit SCV, in Santa Clarita Valley, CA will host a tribute WOD and fundraiser in honor of LAPD officer Miriam Alvarado, a member of the gym who lost her five-year battle with cancer. A GoFundMe account, set up by Alvarado’s LAPD colleagues and friends before her death, is still active and aims to help her family.
  Lori Brozovich Finds Bigger Purpose to Lose Weight than “Getting Skinny,” Sheds 100 Pounds 

Lori Brozovich Finds Bigger Purpose to Lose Weight than “Getting Skinny,” Sheds 100 Pounds

Lori Brozovich struggled with her weight for years. She wanted to lose weight, wanted to “get skinny,” she explained, but nothing seemed to work. And when she joined CrossFit Pickering in Ontario in January 2014, she thought she could eat more now that she was working out.

  • “I was obese and really thought CrossFit alone would take the weight off. I had a real problem with food, I realized,” said Brozovich, now 52, who weighed 242 pounds at five-foot-five.

A new goal: The more involved in CrossFit Brozovich became, the more she started to become interested in learning gymnastics movements, like pull-ups, handstands and toes-to-bar.

  • “They were all things that were out of my reach because of my weight,” Brozovich said. “But I found myself getting really motivated to be able to do those movements. That was a huge motivator for me to lose weight. It wasn’t just about getting skinny anymore.”
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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.




How to Train Like Mat Fraser

The Fittest Man in History joins the Hybrid team to talk about how he designed his new HWPO program. They discuss how the program is evolving, his hands-on approach to coaching, and the benefits of having a strength coach in your pocket.



Two Different Techniques for Pistol Squats

Check out these two alterations to help you stay balanced and use momentum to start stringing together pistol squats.



The Strain on Your Body

WHOOP straps measure your bio feeedback over 100 times a second to provide simple, personalized feedback on your recovery, strain, and sleep. Know your body better with a WHOOP strap 3.0 and first-month membership for free at the link below. No code needed.



Buy One, Get One Free Gillette Deodorant

You work hard, so should your deodorant. Ensure you smell fresh throughout the entire WOD with a free stick of Gillette Invisible Solid Deodorant with purchase. One for your home, one for your gym bag.


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.

12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)
12/9 - 12/11: Fall Series Throwdown (Desio, Italy)
12/17: The Midwest Championship (Warrensburg, MO)
1/15 - 1/31: Athens Throwdown Qualifiers (Athens, Greece)
1/21 - 1/22: Modena Challenge: Beginner and Master (Modena, Italy)

See all upcoming events

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