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Castro Talks All Things 2020 Games — Powered by Element 26

Morning Chalk Up

November 20   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. Despite all the ways that the COVID pandemic has disrupted (and in some cases decimated) life across the fitness ecosystem, it has also made a space for innovation and invention. All of our stories today illuminate that theme.

We love those story tips, quotes and PRs. Keep them coming at [email protected].

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“From one connection to thousands, this sport has changed the way the world at large understands what it means to be adaptive. I cannot wait to see where this takes this community. Athletes are more competitive than ever, stronger than ever believed to be possible. It’s going to be one hell of a showdown.” - Steph Hammerman, on the announcement that there will be an Adaptive Division in the 2021 Open.

  Castro Talks All Things 2020 Games on Get With The Programming Podcast  

Castro Talks All Things 2020 Games on Get With The Programming Podcast

In his first interview since the completion of the 2020 CrossFit Games, Director of Sport Dave Castro appeared on the Get With The Programming Podcast last week with hosts Chase Ingraham and Bill Grundler. In the interview, Castro talks about the unique challenges the season and the Games presented this year, his commitment to making sure the Games happened and his thoughts and approach to programming the Games and its events.

One big thing: As secretive and cryptic Castro has been when discussing anything regarding the Games, his appearance on the Get With The Programming was a refreshing behind-the-scenes look into the method and the madness that goes into creating the test to find the “Fittest”.

Key Takeaways: In the nearly two hour interview Castro hit on many topics regarding the Games this year and gave a few hints on the future of the Games. Besides meticulously breaking down each event of this year’s Games, here are some key takeaways from the interview.

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The Grips Sam Kwant Trusts

The Grips Sam Kwant Trusts

Take it from the guy who crushed 300 pull ups in the final CrossFit Games event this year – Atalanta. Sam Kwant knows and trusts the Element 26 IsoGrips because they’re made from a unique and insanely grippy Isoprene Polymer that clings to the bar like a car tire on hot asphalt. They’ll help you get a better grip on the bar than chalk ever could, without the mess and unsanitary powder.

“These grips are the real deal. You don’t have to spend time chalking up and once you grab onto a bar you aren’t letting go. They are also super comfortable, the straps don’t dig into your wrists.” – Sam Kwant, 2nd Fittest Man on Earth

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  Ventilation Redesign Saved This Virginia Gym From A COVID Outbreak  

Ventilation Redesign Saved This Virginia Gym From A COVID Outbreak

460 Fitness in Blacksburg, VA experienced what every gym has been fearing since March: a coach potentially exposing members to coronavirus.

But, not a single member out of the 50 exposed contracted the virus, thanks to their gym layout, designed by member Dr. Linsey Marr.

The big picture: Marr, a professor of civil and environmental engineering at Virginia Tech, is a world-renowned expert in aerosol transmission. She worked with 460 Fitness owner and head coach Velvet Minnick to make the gym space  — a warehouse — as safe as possible.

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  Heppner, Panchik Team Up to Create At-Home Fitness Platform, Financial Opportunity for Coaches  

Heppner, Panchik Team Up to Create At-Home Fitness Platform, Financial Opportunity for Coaches

On Tuesday, CrossFit Games athletes Jacob Heppner and Scott Panchik went live with their new company Stream Fitness, an online platform that provides various at-home fitness classes to people all around the world, and creates opportunities for coaches to sell their content.

One big thing: Online fitness is here to stay and it’s a space that is ripe for innovation. Heppner, Panchik and developer Dustin Bosscher are creating a system that has the potential to help CrossFit athletes and fitness enthusiasts stay fit remotely and feel connected to a community, all the while helping coaches capitalize financially on the new order.

The details:

  • Stream Fitness is currently a web-based platform — the app version will be released in February, 2021 — that allows coaches to host live classes, from CrossFit to Yoga, or upload pre-recorded classes. “The idea is to create a global market for content, so coaches can record content and sell it over and over again,” explained Dustin Bosscher, the developer behind the company.
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  Researcher to Study CrossFit’s Effectiveness for Adaptive Athletes, Seeks Community Input  

Researcher to Study CrossFit’s Effectiveness for Adaptive Athletes, Seeks Community Input

This may come as a bit of a surprise, but there has only ever been one academic study designed to investigate “high intensity functional training” (i.e. CrossFit) in adaptive athletes, and it was just a pilot study.

That is until now. Lyndsie Koon, a research professor at the University of Kansas and a CrossFitter has proposed a study that upon completion will provide empirical evidence for the effectiveness of CrossFit as an exercise program at the community-level across the country for people with all different types of disability. At this point, the research project is in the exploratory phase and the early efforts can be done remotely.

One big thing: A study such as this can provide useful data that, among other things, can be used by healthcare providers, occupational therapists, physical therapists and clinicians to help advocate functional fitness training for their patients.

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  Researcher to Study CrossFit’s Effectiveness for Adaptive Athletes, Seeks Community Input  

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One Exercise to Fix a Weak Chest

The "squeeze press," also known as the hex press is a great exercise to develop your mind-muscle connection. And, it's one fo the best ways to learn how to properly recruit your pecs. Learn more about it in this article and give it a try!




Outsource Your Next Nutrition Challenge

Nutrition challenges are a great way to motivate change at the individual level while building your community. Challenges scale better than one-on-one consulting, are more cost effective for the member, and they provide that friendly competition that brings people together. Instead of waiting for January, why not run a challenge in December? Run the #800gChallenge® or Lazy Macros Challenge and help them spend this time developing sound nutrition habits.



A Free E-Book on Optimizing Protein Intake to Boost Your Training

Grab this free e-book now available on Kindle and learn more about protein intake, timing, the relationship between protein and weight loss and more. The authors, Gommar D'Hulst and Henning Langer are the research scientists and CrossFitters behind "WOD Science."



Work With A Doctor That Gets You

When you work with a doctor who gets you, it's so much easier. Sign up as a new patient with SteadyMD before November 30 and get 50% off your first month. You'll start things out with a quick 90-second quiz that will pair you with the right doc for you. Then experience a 1-hour first comprehensive appointment over video chat during which you and your doctor dive into your health history and lifestyle, and collaborate on a health plan focused on your future. Plus, you benefit from unlimited messages, calls, and video chats with your doc. SteadyMD is primary care reimagined.



Slow Cooker Turkey Tacos

We are headed toward Thanksgiving, so we are thinking a lot about turkey right now. But today is a day that ends in "y," so we are also thinking about tacos. Check out this fantastic recipe for perfectly spiced and flavorful tacos with ground turkey made in a slow cooker. All you have to do is brown the turkey and throw it in the slow cooker for a few hours with the seasonings, tomato sauce and water!


Congratulations to Ben T., who was the first to correctly answer which athlete has competed in the most CrossFit Games (all divisions). The correct answer was Rebecca Voigt Miller. She has competed in 12 total CrossFit Games from 2008 to 2019 (10 individual and 2 masters).

  • Today’s question: Which “Most Improved” CrossFit Games Award winners have been on the Games Podium in their careers?

Submit your answer.


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] or tag us in #chalkuphighlights for a chance to be featured.


Our community round-up today follows up on a fundraiser we wrote about a few days ago in Kauai, an inspiring story from India and some quick and innovative pivots by a Kentucky box:

  • Be the Match Hawaii Bone Marrow Drive: Several days ago we brought you the story of Jacob Bukoski, a 12-year-old member of Kauai CrossFit who was recently diagnosed with aplastic anemia. For the first time in years, Be The Match Hawaii will be hosting an in-person bone marrow registry drive on Kauai to honor Jacob. It’s a drive-through event that will take place at Kauai CrossFit, 9 am to 2 pm on November 21. Learn more and get involved.
  • Marielle Bostrom Conquered Diabetes with CrossFit: In this story from DIYA (Diabetes India Youth in Action)Marielle Bostrom, found CrossFit and used high-intensity exercise and nutrition to conquer her type-1 diabetes. India is known as the world’s diabetes capital, but for Type-2 diabetes. DIYA has an enthusiastic and supportive Type-1 community, though. Learn more about Marielle’s inspiring story.
  • Holiday Hustle: In the aftermath of the announcement of new COVID restrictions limiting gyms to 33% capacity, the Ft. Thomas, KY Soto Community Fitness owner, Kim Luber immediately re-instated Zoom classes and created a community event, the “Holiday Hustle.” The event, which features at-home workouts for people to do between know and the new year is designed to keep her community motivated with support, guidance and enthusiasm.
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5/20 - 5/21: Tough As Nails (Lubbock, TX)
5/21: Luminate The Day (Grand Rapids, MI)
5/21: Hollister Showdown (Hollister, CA)
5/21: Barbells & Beers (Berkeley Heights, NJ)
5/21 - 5/22: The Halo Games (Seattle, WA)
5/21: North East Hungergames (East Windsor, CT)
5/21: Mayhem in the Mountains (Colorado Springs, CO)
5/21: SlaughterFest 2022 (Salem, OR)
5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
5/21: Code 3 Clash (Eagle, ID)
5/21: Spring Splash 2022 (Fuquay Varina, NC)
5/21: Luminate the Day (Grand Rapids, MI)
5/21: Big Impact Games – CrossFit Fox Valley – Regional Qualifier (Kaukauna, WI)
5/21: Girls Gone Rx South Dakota (Rapid City, SD)
5/21: Girls Gone Rx Arkansas (Little Rock, AR)
5/21: Girls Gone Rx Eau Claire (Eau Clare, WI)
5/21: Girls Gone Rx SoCal (Van Nuys, CA)
5/21: Girls Gone Rx Louisiana (West Elmwood, LA)
5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Hi Temp Games (Albany, GA)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/11: Mind Games (Okemos, MI)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

See all upcoming events

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