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Do “Wild Cards” in the Open Matter?

Morning Chalk Up

January 20   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Do “wild card” workouts make a difference in the Open?
  • Bill Grundler on the “new” Masters format.
  • North Carolina affiliate offers school and fitness.

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  Do “Wild Cards” Make A Difference in the Open? 

Do “Wild Cards” Make A Difference in the Open?

Every year in the Open, elite athletes dominate the top of the leaderboard. But every once in a while, there’s an occasional anomaly. The wild card that comes out of nowhere on a less than traditional CrossFit workout. The strength specialist who wins the one-rep max event or the world-class runner who wins the burpee workout.

One big thing: As CrossFit tries to make the Open more accessible to all and takes away higher-skilled gymnastics movements like ring muscle-ups, the question has been raised as to whether it will make it more difficult for higher-level athletes to separate themselves from the crowd.

Remind me: Over the years, we’ve seen various “wild card” athletes come to the forefront on certain specialty workouts.

  • In 2012, Russian aerobic gymnast Danila Shokin, tied perennial Games athlete Scott Panchik in 12.1 by completing 161 burpees in 7 minutes. Shokin would go on to finish 1,189th in the world in the 2012 Open.
  • In 2017, underdog Scott Cotril dominated the burpee box jump over, dumbbell snatch combination of 17.1, before going on to finish 698th in the world.
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  • Sara Sigmundottir x WIT: This summer, Sara Sigmundsdottir’s WIT collection will launch, get in line now.
  • Annie Thorisdottir is sharing her experience as a first-time mother through pregnancy, training and recovery while being a partner, athlete and business owner.
  • The Fittest Experience needs volunteers. The clock is ticking.
  • Mat Fraser reveals his diet to Stefi Cohen in Men’s Health.
  • Get Fit in the New Year: Best Buy is two months of Apple Fitness Plus for free.
  Bill Grundler On the “New” Masters Format 

Bill Grundler On the “New” Masters Format

As a 12-year affiliate owner, and elite-level athlete, and with a decade of experience calling the action at the CrossFit Games, Bill Grundler is one of the most well-rounded, experienced voices in the sport of fitness.

One of his biggest areas of influence is in the master’s community. A community he’s been a part of from its inception; it’s now a community he is a leader in. “I was always told by other older athletes that I carried the flag for them out there.  As I got ‘older’, I decided I wanted to be able to do as much as I could for athletes that believe that age is nothing but a number and aren’t ready to give up on the Fountain of Youth.  I’m in the same place they are.”

The “New” Masters Season is really just a return to the old system everyone loved; with one minor change.

Remind me: Historically, the age group season involved the Open, the Age Group Online Qualifier (AGOQ) for the top 200 in each division, and the CrossFit Games for the top 20 coming out of the AGOQ. This format was viewed as successful and meaningful by just about everyone.

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  North Carolina Affiliate Offers Virtual Education Solution and CrossFit Kids Classes 


North Carolina Affiliate Offers Virtual Education Solution and CrossFit Kids Classes

When it became clear that kids wouldn’t be going back to the classroom in September 2020 due to COVID-19, Dennis Bonnema decided to begin offering physical education via CrossFit Kids classes, as well as in-person classroom learning at his gym CrossFit Haymount in Fayetteville, NC. So “mom can get her fitness on as the kids do their schoolwork,” said Bonnema, who between him and his wife Lauran, have four primary school aged children.

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Volume vs. Intensity

It's a perennial question and this blog post from Brute Strength breaks it down, starting with a flashback to the 2014 CrossFit Games. The key here is balance and what you are hoping to achieve in your training. For most athletes, intensity is going to be the key, for competitors, volume has to be factored in as well.




Become An Online Nutrition Coach

Hundreds of people have already registered for Working Against Gravity’s Nutrition Coach Certification this week. Sign up now to become your own boss while using nutrition to help people change their lives. Today is the last day to add your name to the list before registration closes at midnight.



White Chicken Chili

A big criticism of most white chicken chili recipes is that they are very high in fat. And that's not necessarily a bad thing, but if you are looking for a lightened-up version, give this one a try from PaleOMG. You can get all the high protein benefits with less fat.



Stock The Freezer For The Big Game

ButcherBox has set out to make cooking for gameday easier and more delicious than ever. Sign up today and get their first ever Game-Day Bundle (1 rack of St. Louis ribs, 1 pack of pulled pork, and 1 pack of bacon) free in your first box.



Bouncing Out of Your Squat

Should you bounce out of your squat? For most athletes, the answer is no, according to Squat University. This is because most athletes rush the turnaround and are not able to ensure proper mechanics in the ascent. The key is to be able to control the descent and make the carry-over efficient.


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.

12/9 - 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)

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