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Dave Castro Steals the Show Before 14.5

Morning Chalk Up

March 1   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • CrossFit Open top five moments — Dave Castro throws his watch into the crowd in 14.5.
  • CrossFit 561 helps Parkinson’s patients improve brain function with high intensity exercise.
  • The Masters Fitness Collective expands for 2021 season, partners with CrossFit and Loud and Live.

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

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“Nothing of me is original. I am the combined effort of everyone I've ever known.” - Chuck Palahniuk

  CrossFit Open Top Five Moments -- Dave Castro Throws His Watch Before 14.5 

CrossFit Open Top Five Moments -- Dave Castro Throws His Watch Before 14.5

The 2014 CrossFit Games season marked the end of an era in the men’s division. Rich Froning was competing for the final time as an individual and was pursuing his fourth gold medal before walking away to start a team. There were several options for who could replace Froning after 2014 came to a close, but the fans first wanted to follow him on one final ride.

This journey took them to the final Open announcement of the 2014 season. Castro gathered five former champions at Kezar Pavilion in San Francisco, CA. A rowdy crowd showed up in order to watch Froning, Jason Khalipa, Graham Holmberg, Annie Thorisdottir, and Sam Briggs face off in an unannounced workout. They ultimately witnessed an incredible battle between the sport’s best — though Castro first stole the show.

#1 — Dave Castro Tells CrossFit Champs The Clock ‘Will Not Save You’

The camera panned to show Castro standing alone in the center of the workout area. He did not say good evening or welcome the viewers in any way. He wasted no time before revealing the workout in his own distinct way. 14.5 consisted of thrusters (95 pounds for men and 65 for women) and bar-facing burpees, counting down from 21 to three in three-rep increments.

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Breathe Better in the Open

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  • What We’re Hearing: There’s a big sponsorship announcement coming today for the 2021 CrossFit Games.
  • Gabi Migala, extended her contract with GOWOD last week. She will now remain a GOWOD partner until 2022.
  • PRVN Fitness announced that Will Kearney is the newest member of their coaching team. Based in Queensland, Australia, Kearney will likely coach James Newbury and other Australian PRVN Fitness athletes.
  • MUST READ: On Saturday, the South China Morning Post published an interview with Pat Vellner on the 2021 CrossFit Games and Mat Fraser’s retirement. Vellner noted that it has been hard, over the past few years to say, honestly “I think I can beat Mat,” but with the five-time champ out of the picture now, the landscape is wide open.
    • Vellner: “All of the remaining competitors, we’ve all beaten each other at one point or another, so you can look down the line and say, ‘I’ve had that guy’s number, I’ve beat him before, I’ll beat him again.’ So there’s a little bit more of an honest conversation about winning now. Every guy feels like they have a shot now.”
  • Jeffrey Adler, the fifth fittest man in 2020, has joined Team WIT.
  • WHOOP continues to track strain and recovery in athletes as they receive the COVID-19 vaccine. Learn more about the data they’ve found and prepare your body when the time comes.
  • CompTrain released a new “Qualifier Track” for the 2021 season. This track is aimed at athletes planning to make a run at Quarter or Semifinals this year and includes programming for 3-4 hours of training, five days a week.
  High Intensity Fitness Helps a Dozen People with Parkinson’s at CrossFit 561 


High Intensity Fitness Helps a Dozen People with Parkinson’s at CrossFit 561

When Nick Penizotto heard about how high intensity exercise can help those with Parkinson’s disease, he knew it was a population he could help. Three years later, he’s actively working with a dozen people with the disease, helping them improve their quality of life.

Remind me: Parkinson’s is a degenerative disease that causes a deterioration in motor skills, balance, speech and sensory function.

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  Masters Fitness Collective Expands for 2021 with CrossFit Licensing Deal and More 

Masters Fitness Collective Expands for 2021 with CrossFit Licensing Deal and More

At the end of August 2020 in Fort Wayne, IN, masters athletes came together to celebrate their fitness and end their season at the Grand Wayne Center. While it won’t replace the CrossFit Games this year, the Masters Fitness Collective wants to take competitive masters fitness to a new level in 2021.

One big thing: In 2021, The Masters Fitness Collective will partner with CrossFit as well as Loud and Live to bring the masters community together like never before and give masters athletes an opportunity to compete beyond the CrossFit Games with major changes to the event overall.

  • “We’ve been talking to Dave Castro and Eric Roza for the last six months,” said event director Bobby Petras.
  • “Castro and Roza were very gracious in recognizing our efforts,” he said, acknowledging that last year’s Masters Fitness Collective essentially served as a replacement for the 2020 CrossFit Games.
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How Chuck Carswell is Shaping the Future of CrossFit through the Scholarship Program

Chuck Carswell is a CrossFit Games Judge, a seminar staff flowmaster and holds almost every certification CrossFit has ever offered. But, as a private person with no social media, there is not much available to learn about his accomplishments and contributions to the CrossFit community. In this interview with John Wooley and Niki Brazier, Carswell talks about his journey into CrossFit and how the CrossFit Scholarship program is bringing training to underserved communities.




Your Favorite LIFEAID Blends On the GO!

If you're reading this, chances are you live a pretty active life. Now it's easier take your favorite LIFEAID products with you! Grab a LIFEAID GO powder pack, add it to your water, and get on with your day knowing you're fueling it with only the good stuff. "GO25MCU" saves you 25% at checkout!



The Ultimate Beginner’s Rowing Challenge

If you are new to CrossFit or new to indoor rowing, take on this beginner's rowing challenge from Dark Horse Rowing. Follow along with coach Shane Farmer as he takes you through a warm-up, workout and cool-down and provides some great tips along the way.



Ground Beef For Life

Through March 4, new ButcherBox subscribers will receive two pounds of 100% grass-fed ground beef for the life of the subscription. Sign up now to experience the amazing feeling of having a freezer full of high-quality meat delivered to your door.



Plant-Based Protein Banana Pancakes

If you struggle to hit your macros and want to fuel up for a big day of training, give these protein banana pancakes at try. And, if you are trying to limit your meat consumption, the protein in this recipe is plant-based, so it's a win-win.


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.

10/1: Lansing’s Strongest 2022 (Lansing, MI)
10/1 - 10/2: Fittest in the Fall (Indianapolis, IN)
10/1: Guava Games (Tampa, FL)
10/1: Masters Mayhem (Kilgore, TX)
10/1: WODtoberfest 2022 (Saint Clairsville, OH)
10/1: Battle of the Vikings (Frederick, MD)
10/1: North Dallas Rumble (Dallas, TX)
10/1: Warrior Games 2022 (Suffield, CT)
10/1 - 10/2: Southie Showdown (Boston, MA)
10/1: West Town Throwdown (Chicago, IL)
10/1: Legends of the Falls 2022 (Gadsden, AL)
10/2 - 10/16: CHLKDUP Box League – Chattanooga (Chattanooga, TN)
10/2: The IronWorkz Gauntlet (Medina, OH)
10/2: IronWorkz Gauntlet (Medina, OH)
10/2: Battle in the Berg (Newberg, OR)
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: 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 Belleville (Belleville, 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)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
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: 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: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
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: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
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: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, 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)

See all upcoming events

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