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Morning Chalk Up

April 25   |   POWERED BY

HavenAthletic_1650644675

Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • IGNITE workout returns for mental health awareness month
  • Tommy Marquez tackles the age group Quarterfinals
  • First take on the Far East Throwdown Semifinal seeding
  • Kyle Kasperbauer talks 14-year career in CrossFit
 
QUOTE OF THE DAY + Send us a Quote

“It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow.” - Robert H. Goddard

 
GOOD
  Forging Youth Resilience’s IGNITE Workout Returns for Mental Health Awareness Month  

Forging Youth Resilience’s IGNITE Workout Returns for Mental Health Awareness Month

For the second year in a row, CrossFit community members will have an opportunity to support underserved youth by taking part in the second annual IGNITE workout fundraiser for Forging Youth Resilience.

Jory Johnston, Forging Youth Resilience Director of Development, spoke about the benefits of the initiative: “Hosting IGNITE during Mental Health Awareness month brings immense significance to the workout fundraiser. It will be an opportunity for the fitness community to recognize that fitness transforms lives by improving mental health.”

Remind me: Previously known as Steve’s Club, Forging Youth Resilience began in 2007 with a program in Camden, NJ., but it has expanded to 20 nationwide. The goal is to provide health education and leadership opportunities for at-risk children through weekly classes.

  • The FYR classes, which are made available to youth through donations, include goal setting and reflection, workouts, nutrition education, and connection with mentors and coaches.
  • Forging Youth Resilience holds special IGNITE workouts each year to help raise funds.The first iteration ran during the month of October 2021 and featured two versions of the workout.

The second-annual IGNITE workout will take place from May 1-31 as FYR sets out to raise $50,000 to provide services to the community at no cost. The reason for the change is to coincide with Mental Health Awareness month.

The workout: There are two parts to the 2022 IGNITE workout with an 18-minute time cap to complete both.

  • Part 1 consists of 21-15-9 repetitions of thrusters (95 pounds for men, 65 pounds for women), lateral burpees over the bar, and sit-ups.
  • Part 2 requires the athletes to establish a max complex of one power clean and one hang squat clean.

There are multiple donation options for the community members that want to get involved. The tiers start at $10 and run up to $1,000, which helps a member of Forging Youth Resilience pursue their CrossFit Level 1 certification.

 
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SPEED READS

In case you missed it, Lauren Kalil, the host of The Bottom Line, spoke to Brian Friend and Patrick Clark about the CrossFit Fittest in Cape Town Semifinal seeding.

Say it ain’t so Rory, the beard is gone! 😭

Today is the last day to complete Rogue’s Turkish Get-Up Challenge. The goal: perform a Turkish Get-Up for max weight using a barbell. Scores are due today at 8 pm ET.

Mayhem Bodybuilding has now been added to the Mayhem Español package.

Everyone’s favorite CrossFit manager Snorri Baron went on the Brute Strength podcast for an interesting talk, which is titled “Is CrossFit Inclusive or Does It Play Favorites?”

Artist Matt Ashwood is giving away a super slick painted Roobox Plyobox, what more do you need to know? 🏄🏻‍♂️

 
CROSSFIT GAMES
  Tommy Takes On Age Group Quarterfinals  

MEMBER EXCLUSIVE

Tommy Takes On Age Group Quarterfinals

Year two of the Age Group Quarterfinals is all said and done, and while the dust is still settling on the leaderboard, athletes across nine age divisions will be eagerly waiting to see if they have the distinction of moving on to Semifinals.

Last season I had the opportunity to compete in the inaugural Quarterfinal round, and chronicled my experiences as a middle of the road athlete getting a taste of competition beyond the Open.

In 2022 I’ve been fortunate to qualify for the Quarterfinals yet again, so I’ll be documenting my experience in year two, and comparing the end result to 2021 for the purposes of giving a first hand look the Age Group Quarterfinal through the eyes of a 36 year-old guy training one time a day taking the regular classes at my gym.

It’s worth noting that my pre-workout thoughts and strategies were penned shortly after the workouts were announced and prior to tackling any of them on Thursday afternoon. After completing each test I then circled back with my post-workout clarity. For this go-round I’ll be listing my breakdowns in the order that I performed them.

Continue Reading...
 
CROSSFIT GAMES
  Tommy Takes On Age Group Quarterfinals  

VIDEO: First Take on Far East Throwdown Semifinal Seeding

Watch Now...
 
PROFILE
  Kyle Kasperbauer on Calling it a Career: “Retirement here we come”  

Kyle Kasperbauer on Calling it a Career: “Retirement here we come”

Kyle Kasperbauer still remembers his first workout. It was 2009 and Joe Westerlin, the co-owner of CrossFit Omaha along with Ricky Frausto talked him into coming into a class. Kasperbauer said he’d already been working out consistently for three years after his college football career with some free weights, focusing primarily on strength training and accessory movements.

Then he was introduced to Helen, which is a three rounds for time workout with a 400 meter run, 21 kettlebell swings and 12 pull-ups.

It was eye opening, pride crushing, and almost humiliating. “I loved it,” said Kasperbauer. “I had gotten beat by the majority of the class, which in my eyes at that time should not have happened, but it did because they were more fit than I was. That was a big piece of humble pie, and I embraced that. Anything that exposed my lack of fitness that effectively was the real deal.  I jumped all the way in immediately.”

Kasperbauer’s long history with the CrossFit Games also started in 2009 when he came in 37th. The 39-year-old, who has officially announced his retirement from the sport, got on the podium in 2012, and has now taken stock on a career that saw him go to the Games 10 times in total as both an individual, team and masters athlete.

“CrossFit has changed drastically over the years for me as an individual,” he said, looking back on his 14 years in the sport. “It started as a way to compete and fulfill my desire for competition. Competing has been life for me since I was five years old, and CrossFit allowed me to continue competing. So I dug into the process and got to work.  However, aside from competing, I do still respect my body and have a desire to maintain health and fitness as I age.”

He said one of the most important things he’s learned over the years is how to prime his body, and recover, which includes everything from warmup and coaching to hydration, nutrition and sleep. But no coffee, as Kasperbauer said he’s never indulged to help his training.

“CrossFit was actually a great resource for physical and mental longevity. Not only a physical workout, but a very effective mental stress reliever. It gave me the drive to get better. It gave me things to think about as I am performing the movement. Technique, technique, technique.  Overall, in my opinion, CrossFit hasn’t changed, but it has changed my life.”

Kasperbauer holds a bachelor’s degree in Exercise Science and a Master’s in Athletic Training Sports Medicine. He is the founder and co-owner of CrossFit Kinesis/Kinesis Fitness with Nissa Cohen, and the co-owner of Integrative Psychiatry with Macy Kasperbauer. He was born and raised in Nebraska, where he still lives to this day and runs his businesses.

Kasperbauer’s career has spanned almost everything CrossFit has seen. Rich Froning and Mat Fraser’s dynasty runs, a leadership change, and what many people are hoping is a new route for the sport and company coming out of the pandemic.

But he said at the core, CrossFit, in essence, never really changed at all.

“The methodology hasn’t changed. The movements are still the same. The definition is clear and concise. However, I have changed. My season in life has changed. So CrossFit within my life cycle has changed. People may have changed. Gyms may have evolved. Different people may be working for HQ. But at its core, CrossFit is what each gym and individual make it, and how much they want from it.  The more you put into CrossFit, the more you will get back from CrossFit.”

Kasperbauer said after a long and fortuitous career, he is more than ready for retirement, and calling it a career on competing in CrossFit.

Retirement here we come. After much thought, many prayers and multiple conversations with Macy, it’s time for a change. This would have been my 14th year in the sport. Time for the next chapter in my life. More time to focus on my faith, family, business and life, in that order.”

 
THINGS TO...
 

...READ

Annie Thorisdottir's Thoughts on Body Image

Whoever you are, over the course of your life, your body is going to go through many different transformations and changes. Pregnancy can be a big one for a lot of us. Read Annie Thorisdottir's column, and see why your body is never something to be ashamed of.

SAY IT LOUDER.
     

SPONSORED

...LEARN

How To Grow and Manage Your Gym With Automation

Sign up for the UpLaunch webinar on April 26 at 2 p.m. EST to learn how texts and automated emails can help you grow and manage your gym. Learn how to get new leads interested in your gym, keep current members coming back, and rekindle a relationship with former members.

REGISTER FOR THE WEBINAR.
     
 

...FIX

Common Rowing Errors In CrossFit

CrossFitters have the blessing and the curse of having to be really good at lots of things but not necessarily having the time to truly master any of them. Take a look at some common mistakes we all make while rowing and see how you can gain some precious seconds back.

CONSTANTLY VARIED.
     
 

...LEARN

How To Safely And Effectively Coach Pregnant and Postpartum Athletes

"Just listen to your body," "lift at 50%," "do what you've always done." There's a lot of generic advice around for pregnant athletes, but what is the truth? Get the facts from industry experts, and learn how to train expecting athletes on the Pregnancy and Postpartum Athleticism course.

LAST DAY TO SAVE $300.
     
 

...STOP

Relying on Your Squat

A common error for weightlifting beginners is an overreliance on catching cleans in a squat position. We know you want to get under the bar, but you still have to finish your extension first. Check out this demo and see where your attention should be instead.

FINISH YOUR MOVEMENTS.
 
HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a highlight.

  • 🍼 Congratulations Graham and Savanna Holmberg on the birth of baby girl, Selah Dawn on April 19.
  • Scott Panchik is enjoying the #girldad life with 18-month-old Kinsley.
  • Laura Horvath or Spiderwoman? The Second Fittest Woman on Earth puts her functional fitness to use at Latitude Climbing gym in Norfolk, VA.
  • Josh Bridges pulls a beltless 425 pounds/192.5kg deadlift.
  • 🐾 Danielle Brandon gained a familiar workout partner when Kristine Best stopped by the gym in Las Vegas, NV to throw down with the dogs.
  • Florida Grid League athlete Jess Plasencia of the South Beach Palms finished this thruster ladder with 175 pounds/79kg on the bar.
  • Tim Paulson makes light work of this 295 pound/133.5kg snatch complex.
  • 👑 We’re about to unlock a memory you forgot you had: Making a half-court shot at basketball camp = king for the week.
 
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5/21: Masters Of The Midway: Individual (Cary, IL)
5/21: Girls Gone Rx Delaware (Middletown, Delaware)
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5/21: Reload Athletics Spring Throwdown (Watertown, CT)
5/21: Luminate the Day (Grand Rapids, MI)
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5/21: Girls Gone Rx Atlanta (Roswell, GA)
5/21: PAINKLLR Venice Beach (Venice Beach, CA)
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)
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6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
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6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
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)
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6/24 - 6/27: I Got Your Six (Charleston, SC)
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7/17: Warrior Affiliate League Summer Classic (Whittier, CA)

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