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Sprints as Deciding Factor, a Sore Spot

Good morning and welcome to the Morning Chalk Up. Today’s edition is built by Brute Strength.

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“It’s not who you are that holds you back. It’s who you think you’re not.” — Mark Pothier

Sprints Cutting to the Core of CrossFit


“Sprint event was exciting.
Field went from 20 to 10.
I was happy with how this played out.
Many were not.”

If you follow @thedavecastro on Instagram, you’ve been entertained by his recap of each event of the 2019 Crossfit Games. 

Like the cuts — his posts are direct and brutal — also hitting back at critics in pointing out how the results in early events, mirrored the final standings.

Cutting the field to ten after Saturday’s sprint was arguably the talking point of the Games, and the conversation continues.

“Be better. Be better,” Castro said mercilessly at the final press conference. “Come back more prepared next year to excel at anything that’s thrown at you. All these guys did that, they all excelled at what was thrown at them when it was thrown at them.”

Clearly, sprinting is a sore point.   

Games veteran Julie Foucher told the Morning Chalk Up: “Dave is really good at sizing up the community and knowing where we’re lacking and where we need to be pushed.”

Now a big player in the CrossFit Health space, Julie believes the timing of the cut post sprint was very thought out and “decisions like that will move our sport forward.”

“I know that all of those athletes who got cut because of that event are going to be better at sprinting next year and I know that our whole community is going to put more emphasis on sprinting,” she added.
“You can make the argument that it’s just an equally important physical skill to have as a heavy one rep max weightlifting.”

Continue reading…

Things To…


WATCH: The Journey Begins — 2019 BKG CrossFit Games EPISODE 1
Take an inside look with VIRUS as BK Gudmundsson trains in the days leading up to the 2019 CrossFit Games, as well as competes on Day 1 of competition. This year’s CrossFit Games was one to be remembered as BKG went head to head with three-time CrossFit Games Champion Matt Fraser.


HEAR: Jason  Khalipa On Learning Fom Everyone
In this five minute podcast with Jason Khalipa, he covers why surrounding yourself with similar people can be stifling and how a recent experience at his gym taught him you can really learn from anyone. Lastly, he explains why we should always be open to feedback, even if we don’t see the perceived value immediately.


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KNOW: Carbs are Good For Your Gut
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EAT: No Bake Chocolate Peanut Butter Protein Bars
No bake chocolate peanut butter protein bars that taste just like a peanut butter cup. This low carb protein bar recipe will be your new favorite snack to keep in your fridge and enjoy all week long!


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

Chalk Up Community

  • BURGENER STRENGTH — If forty people sign up for the Burgener Strength Level One Weightlifting class at CrossFit Mayhem in Cookeville, TN on October 19, then Sage and Mike Burgener will coach the course themselves
  • COACH NEEDED — Land Warrior CrossFit in Suffield, CT is hiring a Level One certified coach.
  • TRAIN WITH BEN SMITH — CrossFit Krypton in Chesapeake, VA is hosting a CrossFit Training Camp on September 28 – 29  with Ben Smith and Adam Klink. There are no skill requirements or pre-requisites to attend.
  • ROW FOR CROWS — Crossfit Prototype in Westborough, MA is hosting a music and fitness fundraiser on September 7. All funds raised will go to Calling All Crows, a nonprofit organization that supports women’s rights through music and activism.
  • PHOENIX UNBROKEN — The Phoenix is holding a competition and fundraiser on September 14 at The Phoenix Orange County. All proceeds go to help foster a supportive, physically active community for individuals who are recovering from alcohol and substance use disorder and those who choose a sober life.

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

Adaptive athlete Dominguez Rodriguez hang power cleans 95 pounds for a PR at the War Horse GamesArmen Hammer now sells SneakyFit tanks for ladies • Jen Floyd front squats 175 pounds for 10 • Congratulations to Andrew on getting his first bar muscle-upGeoff nails his first ring muscle-up • Happy tenth anniversary to Heber and Jenna CannonKate Nye has partnered with VIRUS.

…and here is Rich Froning, to Rich Froning: “That’s a bold strategy Cotton. Let’s see how it plays out for them.”

Atlas Games 2020 Dates Announced — The CrossFit Atlas Games, a sanctioned event, announced their 2020 dates are March 13-15 in Montreal, Canada.

Tia-Clair Toomey on Final Event Photo — Tia-Clair Toomey, Fittest Woman on Earth, posted a photo yesterday of her final rep, of the event, of the 2019 CrossFit Games. 

— “Thankyou FL Sports Guy for capturing such a special moment between Shane Orr and I where we made eye contact on my last rep at the end of my last event at the Crossfit Games. It’s moments like these, I’ll cherish forever.”

Mat Fraser Reflects on the Season — Mat Fraser took a moment to reflect on his 2019 CrossFit season.

— “This training season will always hold a special place in my heart. Lookin back and grateful for the company, in and out of the gym, each day with Tia-Clair and Shane #HWPO.”


“For One Health Coach, Her Advice Cost Her Freedom of Speech,” by Jessica Danger, Morning Chalk Up 

Heather Del Castillo was living in Florida, coaching CrossFit and running her own health coaching business when the Florida Department of Health sent a cease-and-desist order, fined her $750, and threatened her with jail time if she continued providing nutritional advice. Del Castillo was forced to shut down her business.

It all started in 2014, when Del Castillo, a health coach and Level 2 CrossFit coach, started Constitution Nutrition, providing one-on-one health coaching as a privately certified health coach. The next year, Del Castillo moved from California to Florida, taking her already successful business with her.

But in May 2017, Del Castillo was forced to shut down after a licensed dietitian filed a complaint with the Florida Department of Health alleging that Del Castillo was offering nutrition advice without a state license, engaging in the unlicensed practice of nutrition and dietetics.

“I literally didn’t even know I was doing anything that was wrong,” Del Castillo told the Associated Press in May.

The state of Florida Department of Health subjected Del Castillo to an undercover sting operation using an undercover “client” to solicit dietary advice from her, fined her, and threatened her with jail time if she continued providing nutritional advice.

So what went wrong?

To offer nutrition services in Florida, you need a bachelor’s degree or graduate degree in a relevant field of study; then you must complete 900 hours of supervised practice, pass a licensure exam, and pay a fee of $165. Violators can face up to a year in jail or $1,000 in fines, per violation, merely for giving adults advice on diet and nutrition.

Last year, the Florida legislature considered legislation that would have created an exemption for health coaches, trainers and other non-dietitians who provide diet advice. The bill, HB 1047, would have amended the current law to clarify that it is legal for an individual to provide nutritional advice as long as that individual makes it known they are not a licensed dietitian or nutritionist.

But the bill did not pass.


8/21: Wodapalooza Individual Qualifier (Online)
8/23 – 8/24: Third Annual 24 in 24 (Cumming, GA)
8/24: Battle For the Badge (Vestal, NY)
8/24: OUTWOD Miami at Move.Lift.Live (Miami, FL)
8/24: OUTWOD Las Vegas at CrossFit Social City (Las Vegas, NV)
8/24: Deadlifts for Kids (Lilburn, GA)
8/24: The Southern Games 2019 (Louisville, KY)
8/24: 2019 Koda First Timer’s Open (Oklahoma City, OK)
8/24: Rumble on the Bay (Green Bay, WI)
8/24: Ragin’ Games (Lafayette, LA)
8/24: The 10th Annual Iron Belle (Austin, TX)
8/24: Battle of the Boxes (Plymouth, MI)
8/24 – 8/25: Oregon CrossFit’s Best of the West Summer Event 2019 (Bend, OR)
8/24: Third Annual Hotshots 19 Memorial WOD (Woodstock, GA)
8/24 – 8/25: Railyard Riot (Lincoln, NE)
8/30 – 8/31: The Southwest Championships (Orem, UT)
8/30 – 8/31: The 3rd Annual Tampa Bay Games (Tampa, FL)
8/31: The Big WODowski Partner Competition (Delafield, WI)
8/31: Girls Gone RX (Charlevoix, MI)
8/31: Roots Ruck Around the Clock (Poulsbo, WA)
8/31: Saved By the Barbell (Waite Park, MN)
8/31: T-Town Throwdown Partner Comp (Tyler, TX)
8/31: Battle of the Beasts (Quebec, Canada)
8/31: Summer Showdown 2019 (Owosso, MI)
9/5 – 9/7: The Iron Games (Cedar City, UT)
9/7: Power Output Challenge 8 (San Antonio, TX)
9/7: Family Fitness Faith Festival (College Station, TX)
9/7: Sirens of September (Smithfield, RI)
9/7: Garden State Open (Berkeley Heights, NJ)
9/7: Hill City Throwdown (Lynchburg VA)
9/7: Midwest Fall Classic (Tulsa, OK)
9/7: OUTWOD Asheville at CrossFit Pisgah (Asheville, NC)
9/7: OUTWOD Brooklyn at Park Slope CrossFit (Brooklyn, NY)
9/7: Double Trouble at Crossfit Unwavering (El Mirage, AZ)
9/7: Girls Gone RX (Virginia Beach, VA)
9/7: WODderfest (Beaufort, SC)
9/7: Primal Parkinson’s Ride (Tampa, FL)
9/7: SE TEX Masters Fall Classic (Cypress, TX)
9/7: The Sugar Skull Showdown (Agawam, MA)
9/7: Power Output Challenge (San Antonio, TX) 
9/7: 5th Annual Iron Maidens Raw Open (Brooklyn, NY)
9/7: Barbells for Boobs 5K and Family Fun Run (Cornelius, NC)
9/7: Rows for Crows (Westborough, MA)
9/8: Wingman (Lincoln, United Kingdom)
9/14: Charm City Throwdown (Sparks, MD)
9/14: Stateline Throwdown (McHenry, IL)
9/14: Stealth Fitness Combine (New Brunswick, NJ)
9/14: Coffland Hero Challenge WOD (Vestal, NY)
9/14: OUTWOD Grand Rapids (Grand Rapids, MI)
9/14: 6th Annual Cancer Smash (St. Augustine, FL)
9/14: Project: Uplift 5.0 (Fort Collins CO)
9/14: Warrior Affiliate League Three Amigos (Rancho Cucamonga, CA)
​9/14: Mucc Town Throwdown (Winnemucca, NV)
9/14: Reps and Rescues Rumble (Olathe, KS)
9/14: Festivus Games at CrossFit Indestri (Collingwood, ON)
9/14: Granite Games at CrossFit Gallant (Bedford, TX)
9/14: The Dane Games (Mine Hill, NJ)
9/14: Granite games at CrossFit Nola 504 (New Orleans, LA)
9/14: Garage Games Master’s Tour 2019 (Chicago, IL)
9/14: WODktoberfest 2019 (Ottawa, ON)
9/14: Granite Games Throwdown Skyline CrossFit (Houston, TX)
9/14: Festivus Games at Crossfit Mountain Movers (Pikeville, KY)
9/14: Festivus Games at CrossFit Connection (Ontario, CAN)
9/14 – 9/15: Gymnastics Seminar with Simon Nieland (Ocala, FL)
9/15: Patriot Throwdown 9/11 Memorial WOD (Simsbury,CT)
9/20 -9/22: Pensacola Beach Brawl (Pensacola Beach, FL)

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