Dani Speegle Has Her Eyes on the Games

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Working Against Gravity.



Need some help understanding macronutrients and why nutrition is so critical for maximizing results? The nutrition coaches at WAG have you covered with our updated 2019 Nutrition Guide, now available on audiobook and for Kindle. This guide is jam-packed with valuable info on how to track macros for peak performance, our top macro-tracking tips, macro-friendly shopping lists and meal timing. We have helped over 15,000 members hit their goals and we can help you with a custom nutrition program.

“You can’t dream up confidence. Confidence is born of demonstrated ability.” — Bill Parcells

Cru’s CrossFitting Crusaders

Some background.

Cru Mercuro is a six-year-old boy living with a type of cerebral palsy that affects his hamstrings called spastic diplegia. He uses a specialized walker to help him get around every day from his Kindergarten class to his Little League games.

After a series of illnesses last fall and winter, Cru’s doctor told the family that his condition will only become worse as his muscles become tighter over time.

A life-changing surgery.

Cru’s mom, Karisa, found Dr. T.S. Park of the St. Louis Children’s Hospital, who specializes in a special surgery that, if successful, could help Cru walk unassisted. But he’d would have to have it before he hit his eighth birthday. And it will cost $75,000.

So Karis took to the internet to start fundraising.

Then an affiliate heard.

Mike Moran, a member at OC Athletix in San Clemente, CA heard about Cru’s story. He went to the affiliate owners and asked if he could throw a fundraiser for the boy.

“I was so happy to be a part of helping Cru and his family and so proud of the way the CrossFit community rallied around the cause,” Mike said.

Cru’s Crusaders took place at the end of March and raised $1100 dollars from more than 30 members of the community coming to WOD with Cru, who led the way on the warm-ups and ended the Fight Gone Bad style WOD with a lap around the box with all the athletes.

Paired alongside an auction, held by a local high schooler, the community raised more than $30,000 for Cru’s surgery. 

“The community coming together for Cru has helped lift a huge burden that has been on our shoulders,” Karisa told us in an interview. “What they did was beyond anything I can comprehend right now.”

ATHLETE SPOTLIGHT.

Head Down, Eyes Forward for Dani Speegle

Dani Speegle is going to the CrossFit Games. Even though official results from the Open are still needed to determine how specifically, the next phase of the season for Speegle is underway with the Games clearly in focus.

It starts with this weekend’s Mid-Atlantic CrossFit Challenge (MACC), where Speegle will take part in her fourth sanctioned event this season. Despite being one of favorites to win, according to Speegle “the pressure is off for this one since I already have a spot to the Games so I’m going in pretty relaxed.”

After MACC is over, the focus will shift back to Games training until the Rogue Invitational on May 18-19 where Speegle has confirmed she’ll compete at if she qualifies. The online qualifier for Rogue just wrapped up and she’s currently safely within a qualifying spot in 4th.

That will be the extent of her competition schedule up until the Games, even though she’s also earned a spot at two international events in the Reykjavik CrossFit Championship, and the Brazil CrossFit Championship.

Speegle admits that there is “no need to put my body through that and the travel and time changes and everything, It’s time to really just focus on the Games.”

Continue reading…

Things To…

WATCH: Follow Sigmundsdottir, Simmonds and Briggs 

In this episode of For Real by Red Pill Training, see how Sara Sigmundsdottir is going to take on the 2019 season after 2018’s broken rib ended the CrossFit Games in disappointment, how Elliot Simmonds has adapted his training following his Games individual debut last year and see the athletes take on Open workout 19.5.

SARA IS ON A MISSION.

HEAR: OPEX’s James FitzGerald on the Todd Nief Show

Todd Nief invites James FitzGerald to his podcast to discuss how to develop skills to “notice your noticings,” how to balance content consumption for learning vs. content consumption for pleasure and what separates the best from everyone else in terms of how they create energy.

DO THE MENTAL FRAMEWORK.

DO: Throw a Game of Thrones Party

Okay, okay nothing to do with CrossFit, unless of course some day we all need to fend off White Walkers we’ll be prepared. But if you’re looking to make an event out of the season premiere this weekend, check out the eleven best Game of Thrones watch parties across the country.

YES, WE’RE FREE.

EAT: Smoked Salmon Pinwheels 

Deliciously savory smoked salmon pinwheels rolled up with a flavorful chive and dill cream cheese and tons of fresh spinach. This easy, healthy appetizer comes together in just ten minutes for the ultimate party food or snack.

FINGER FOODS RULE.

Today’s edition of the Morning Chalk Up is fueled by

Chalk Up Community

• ROWER GIVEAWAY FOR BECKY — The Reveille Project, a nonprofit that works to help returning vets reassimilate to civilian life, is holding a Concept2 giveaway for Becky Conzelman of FAITH RX’D who passed away on April 6. Every $20 you donate to the Reveille Project
  by 11:00 PM PT April 14 is an opportunity to win. The winner gets to pick between a Rower, SkiErg or BikeErg from Concept2. All donations collected by the Reveille Project will go to FAITH RX’D.
• STEPPING INTO SUMMER — The First Annual Stepping Into Summer hosted by CrossFit Battery in Fairfield, OH is a fundraiser to buy new shoes for students in need within the Fairfield City School District. There will also be food trucks and raffles. 
• PUSH 4 PARKINSON’S FOXWOD 2019  — Push 4 Parkinson’s mission is “to expose those with Parkinson’s to the more than 15,000 CrossFit affiliates that can provide scaled workouts and a supportive, encouraging environment to help individuals manage the disease.” You can host FoxWOD 2019 in your
  affiliate on April 27 for a 45-minute WOD that mimics some of the obstacles those with Parkinson’s face.
• COURAGEOUS CLASS — CrossFit Iron Hammer in Westminster, MD hosts a weekly Courageous Class, open to members of the community with learning disabilities to support their pursuit of health and fitness.
• AFFILIATE REVIEW — Cameron Bucek, the CrossFit Nomad, recently dropped in at No Excuses CrossFit in Suwanee, GA and wrote a full review.

CHALK UP IN 2 MINUTES (a highlight reel around social media of CrossFit pros and average joes)

Happy birthday Armen Hammer • Happy birthday Tiffany Meeks • Eight-year-old Jaimon Mogard does a 70 pound snatch and overhead squat • Adrianne Haider gets a 235 pound clean and jerk • Royce Dunne snatches 285 pounds in Cookeville, TN • Dylan Cooper deadlifts 573 pounds for three • Chris Hinshaw and Neal Maddox are teaming up to co-coach at the Kalis Games • Ben Smith hang cleans 300 pounds for three • Kirk Gibson deadlifts 600 pounds for four sets of four.

…and talk about sibling rivalry. Over the last few weeks, all three of this set of triplets got their first muscle-up.

Granite Games Open WODs Released — The 2019 Granite Games Open has begun. The first three WODs have been posted and scores are due Monday, April 15 by 5:00 PM PT. 

— Week Two: The remaining Granite Games Open WODs will be released Wednesday, April 17 at 3:00 PM PT.

— You’ve got time: Registration closes on April 15 at 5:00 PM PT. 

— Why so late: Now a sanctioned event, the CrossFit Granite Games were moved to June 2019 to coincide with the new CrossFit competition calendar.

CrossFit Lowlands Throwdown Qualifiers — The three qualifier WODs for CrossFit Lowlands Throwdown were posted earlier this week. Registered athletes have until April 15 at 5:00 PM PT to submit their score.

…That’s a busy weekend. It is, especially considering this weekend is also the Mid-Atlantic CrossFit CrossFit Challenge. We’ll have a wrap-up for you Monday, but over the weekend you can follow along on their Facebook page. 

— Here’s the full schedule and events.

CrossFit French Throwdown — The CrossFit French Throwdown is next weekend, so the schedule isn’t easing up any time soon. 

— Confirmed: Brooke Ence has registered for the CrossFit French Throwdown.

Have dinner with Margaux Alvarez and Dan Bailey —  The Vine Yard is hosting a wine paired dinner on April 25 at 7:00 PM PT at Bottiglia in Las Vegas, NV with Dan Bailey, Margaux Alvarez and the
Vine Yard Wine. Seating is limited. 

— If you can’t make the dinner you can still meet Margaux and Dan on Friday, April 26 at Total Wine in Boca Park, NV for a complimentary Vine Yard wine tasting from 4:00 -6:00 PM PT.

“Next Up, Mid-Atlantic: WIn and You’re In,” Justin LoFranco, Morning Chalk Up 

Twenty men, 20 women and 38 teams are set to square off for three days of competition in our nation’s capital of Washington, D.C. this weekend. This is the first Sanctional since the conclusion of the 2019 CrossFit Open and one of only 10 opportunities remaining (9 for teams) to grab a spot at the CrossFit Games.

The pathway to qualify from the Mid Atlantic CrossFit Challenge is pretty straightforward: just go out and win it.

Only one athlete, Dani Speegle, is currently in a qualifying position. She’s the unofficial US national champion in the Open and if somehow that falls through she has a host of top Sanctionals finishes she could get a backfilled invite from. Speegle is the clear front runner, so it’s likely to pass to number two on the women’s side.

No other athlete is currently qualified, this means that all 20 male athletes and 19 female athletes are vying for the one top spot.

No special invites were granted for this competition so every athlete and team went through the qualifier.

This is a fairly “green” group of competitors. There are only four former Games athletes on the men’s side, and two on the women’s side; and none are very well known.

This is also the first Sanctional for a majority of these athletes. Only 10 of 40 athletes have competed in a Sanctional before, most notably is Dani Speegle who has competed in three others so far followed by Paul Castillo, Norman Woodring and Samantha Pugh all with two.

4/10 – 4/24: Granite Games Online Qualifier (Online)

4/11 – 4/14: CrossFit Lowlands Throwdown Online Qualifier (Online)

4/12: Throwdown in Joe Town (Saint Joseph, MO)

4/12 – 4/13: Capstone Caveman Clash and Cook Off (Lubbock, TX)

4/12 – 4/14: Mid-Atlantic CrossFit Challenge (Washington, D.C.)

4/12 – 4/14: Athens Throwdown (Athens, Greece)

4/13: The Craic Throwdown (Norwood, MA)

4/13: Capacidad De Dos Amigos (San Antonio, TX)

4/13: Warrior Affiliate League Deuces Wild (Chino, CA)

4/13: Battle of the Ages (Pineville, NC)

4/13: 5th Annual Battle for the Mountain (Dawsonville, GA)

4/13: The Requisite Masters Classic (Philadelphia, PA)

4/13: HandSTANDUP for Haiti (Smyrna, TN)

4/13: WOD Wars Fit Fest (Dunedin, FL)

4/13: CFL Loganville Lockdown (Loganville, GA)

4/13: CrossFit Katy Team Classic (Katy, TX)

4/13: Rescue Road: Obstacle Course Event (Alpharetta, GA)

4/13: Quad Wars at CrossFit Adversary (Williamstown, NJ)

4/13: First Annual McClaren Cup (Rio Rancho, NM)

4/13: Garage Girls 2019 Tour at CrossFit Grit (St. Simons Island, GA)

4/13 – 4/14: Freakin Throwdown 6 (Miramar, FL)

4/13: Burden Games at CrossFit Morgantown (Morgantown, WV)

4/13: Bryan Hall Memorial WOD (Frisco, TX)

4/14: To Hill and Back 2019 (Albemarle, NC)

4/15 – 4/27: Top Of The Box Online Qualifier (Clarksville, TN)

4/19 – 5/1: CrossFit French Throwdown Individual Online Qualifier (Online)

4/20: The Wodfather VII 2019 (Keller, TX)

4/20: Rookie Rumble at Bucktown CrossFit (Chicago, IL)

4/20: Barnyard Throwdown (Ohatchee, AL)

4/26: Rookie Rivalry at CrossFit Nashua (Nashua, NH)

4/26 – 4/27: Gameday Competition (Mankato, MN) 

4/26 – 4/28: CrossFit Italian Showdown (Milan, Italy)

4/26 – 4/28: The Sun Coast Fitness Festival (Kwa-Zulu Natal, SA)

4/27: 4th Annual Spring Fever Partner Masters Comp (Souderton PA)

4/27: Rookie Rumble at CrossFit KOA (Cranford, NJ)

4/27: The Gnardog Challenge (Reedley, CA)

4/27: Festivus Games (Worldwide)

4/27: Raising the Bar for Charlotte (Medina, OH)

4/27 – 4/29: Asia CrossFit Championship (Shanghai, China)

4/27: Autism Rocks and Rows (San Clemente, CA)

4/27: Garage Games Xs and Ys (Hiram, GA)

4/27: The Explode Individual Classic (West Chester, PA)

4/27: Fast Times at West Tech High (Las Vegas, NV)

4/27: Tyler’s Voice CrossFit Competition (Jefferson City, TN)

4/27: SWFL Sharks Semi-Pro Grid Combine (Cape Coral, FL)

4/27: Explode’s Independent Classic (West Chester, FL)

4/27: Festivus Games at Crossfit Sav-up (Petaluma, CA)

4/27: 4th annual Apple Town Throwdown (Cornelia,GA)

4/27: Kettlebells for Cojones (Montgomery, TX)

4/27: Spring Fever Partner Master Competition (Souderton, PA)

4/27: Best of the Midwest Team Series Part 1 (Westfield, IN)

4/27: Officer Christopher Goddell Memorial WOD (Walkdwick, NJ)

4/27: Pose Method Run RX Course (Lake Havasu City, AZ)

4/27: Battle of the Boxes (Newport,KY)

4/27: 2019 Pensacola Beach Brawl (Pensacola, FL) 

4/27: Festivus Games at Camel City Crossfit (Winston-Salem, NC)

4/27: Festivus Games at CrossFit LaCrosse (LaCrosse, WI)

4/27: 2019 Growler Games (Lexington, NC)

4/27: The Spring Fling (Knoxville, TN)

4/27: Stepping Into Summer (Fairfield, OH)

4/27: REDLINE.Venice A PAINKLLR Competition (Venice, CA)

5/3 – 5/4: Tough As Nails (Lubbock, TX)

5/3 – 5/5 The Fittest Experience (Austin, TX)

5/3 – 5/5: Appalachian Games (Asheville, NC)

5/4: 2nd Annual Heavy Day Morgan (Oak Ridge, TN)

5/4: Battle at the Lab 2019 Cinco De Mayo (Clarksville, TN)

5/4: Border Open Part V (El Paso, TX)

5/4: Desert Warrior (Scottsdale, AZ)

5/4: The Jurassic Classic (Kennewick, WA)

5/4: Lifto De Mayo 2019 (Eagan, MN)

5/4: Rookie Rumble Pittsburgh at Arsenal Strength (Pittsburgh, PA)

5/4: Girls Gone RX Delaware (Middletown, DE)

5/4: Girls Gone RX DC (Alexandria, VA)

5/4: Black and Brewed 2019 (Huntsville, AL)

5/4: Row for Wishes (Telluride, CO)

5/4: The Locomotive Games IV (Youngstown, OH)

5/4: Breaking Boundaries Competition (Greer, SC)

5/10: Beast Mode Games 2019 (Greenville, SC)

5/11: 2019 Moco Throwdown (Bethesda, MD)

5/11: Butchertown Cleaver Classic (Louisville, KY)

5/11: Girls on Girls X (Bridgeport, PA)

5/11: Battle of the Gulf Coast (Port Neches, TX)

5/11: Femme Royale So Cal (Orange, CA)

5/11: Squat for Guate (Hickory, NC)

5/11: Left Coast Classic with 5.11 Tactical (Laguna Niguel, CA)

5/18 – 5/19: Big Impact Games (Kaukauna, WI)

5/18: 2019 Barbells in the Burbs Team Comp (Carol Stream, IL)

5/18: 2019 Tough Temple CrossFit Super Total (Bethseda, MD)

5/18: Mad Hatter Games (Danbury, CT)

5/18: Rookie Rumble at CrossFit Chester Springs (Chester Springs, PA)

5/18: Rookie Rumble at CrossFit PTV (Redmond, WA)

5/18 – 5/19: Shred Fest (Orlando, FL)

5/19: Heroes and Heroines Team Throwdown (Pawtucket, RI)