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Why I’m coaching Ricky Garard

Morning Chalk Up

October 7   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Larissa Cunha weighs in on her two-year suspension: “I am very upset about the decision.”
  • Interview: Why Justin Cotler is coaching Ricky Garard.
  • A UK academy is using CrossFit to give course credit to disadvantaged teens.
  • Rich Froning is confirmed to compete in the Rogue Legends division.
  • CrossFit Trivium to host a fundraiser to support Will and Cass Moorad’s breast cancer fight.
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“The secret of change is to focus all of your energy not on fighting the old, but on building the new.” - Socrates

  Larissa Cunha Opens Up About her Fight to Reveal the Truth, and her Two-Year Ban from Competition 


Larissa Cunha Opens Up About her Fight to Reveal the Truth, and her Two-Year Ban from Competition

Larissa Cunha was five days away from finally being able to call herself a CrossFit Games athlete.

In 2019, Cunha missed becoming the Brazilian national champion in the Open and qualifying to the CrossFit Games by one spot. In 2020, Cunha thought she was on her way to Madison, WI, until her Games invite was stripped away due to pandemic-related qualification changes.

This year was finally her year, she thought. After winning the Brazil CrossFit Championships semifinals, Cunha was finally going to get her chance to represent Brazil on the biggest stage in her sport.

But then one phone call changed everything.

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  Larissa Cunha Opens Up About her Fight to Reveal the Truth, and her Two-Year Ban from Competition 

Dropped yesterday…the new Reebok Nano X1 Froning, which is probably the wildest colorway we’ve ever seen for the Froning Nano.

In other Froning news, Rich is confirmed to compete in the legends category at the Rogue Invitational. Anyone else want to slow clap for Mat Fraser to be added to that list? 😉

cbdMD signs exclusive partnership with Invictus, CrossFit Weddington and CrossFit CSA. This comes a few weeks after they signed four top CrossFit Games athletes to an exclusive deal.

  • C.J. Martin, owner of Invictus: “We’re excited to join forces with cbdMD because we share a guiding, mutual goal – to improve people’s quality of life through healthy lifestyles. And the practical applications of their products for athletes make them the perfect partner for us.”

🤫🤫🤫 The secret force behind all of CrossFit’s statistics breaks his silence.

Film submission for the NOBULL Fitness Film Festival — “Made for the Six Minute Mile” is a story about Bo Heroman who gave up on fitness after being unable to beat his mile time in Jr. High. This is his story about rediscovering fitness, and fun.

  Larissa Cunha Opens Up About her Fight to Reveal the Truth, and her Two-Year Ban from Competition 

Justin Cotler on Coaching Ricky Garard: “I feel like I can be a good mentor to him”

Last Wednesday, Ricky Garard went on the CrossFit Games podcast for his first public interview since receiving a four-year ban from competing in CrossFit sanctioned events and openly admitted to taking performance-enhancing drugs. During the more than 90-minute-long interview, Garard also revealed he will now be coached by Justin Cotler, who also coaches Kari Pearce, Bethany Shadburne and Danielle Brandon.

The Morning Chalk Up was able to sit down with Cotler and discuss his newest addition to Underdogs Athletics.

On how the Cotler and Garard partnership happened:

  • “On Coffee, Pods & Wods, Peter asked me who I might be interested in coaching. It was funny because on the spot I talked a little about Ricky and the fact that I thought I could be a good mentor for him and I never spoken to him before honestly.”
  • “Ricky reached out to me, really hat-in-hand, talking about how he was at a crossroads. He was following template training. He had spoken to a couple of coaches and hadn’t had any luck over the past few years with people wanting to work with him.”
  • “I spoke with him over a period of months, we spoke several times, and we had some super honest conversations.”
  • “I did my homework and spoke to some people I’m close with, who I trust that know Ricky.”

What Cotler said to Ricky for him to agree to bringing him on as an athlete:

  • “Listen, I feel like I can be a good mentor for you. I believe in second chances. But, it’s got to be my way. One hundred percent my way.”

We also discuss the past season for the Underdogs athletes including the 2021 NOBULL CrossFit Games and the future of the training camp as they look towards the offseason and the 2022 Games as well as the possibility of the camp putting together a team to compete at the Games.

Watch the Interview
  CrossFit as Education: This UK Academy Brings Opportunity for Disadvantaged Teens to Get Course Credit 

CrossFit as Education: This UK Academy Brings Opportunity for Disadvantaged Teens to Get Course Credit

“It doesn’t matter where you started.”

This phrase means something special to the members of Blueprint CrossFit in Worcester, England. The words have become part of the ethos of The Academy, a member-run program that uses CrossFit as a building block to provide educational and vocational opportunities for disadvantaged teenagers.

The Course

The Academy is a 16-week educational sport and lifestyle course for 16 to 19 year-olds, all of whom are, or were, in the care system. (In Worcester, this means a child living with a foster family, with a designated relative, in a foster home, or independently.) Using CrossFit as a foundation, it’s designed to introduce students to sports and fitness, while developing life skills and personal growth and providing opportunities for higher education and skill development.

In England, at the age of 16, students take their General Certificate of Secondary Education (GCSE) exams, single-subject tests that unlock access to higher levels of education. However, the teenagers in the Academy’s course often fall outside of England’s mainstream education system and aren’t on track to complete their GCSEs, explained Hannah Davies, the director of the organization.

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  CrossFit Trivium to Host Fundraiser WOD for Will and Cass Moorad’s Cancer Battle 

CrossFit Trivium to Host Fundraiser WOD for Will and Cass Moorad’s Cancer Battle

Will and Cassandra Moorad have been a part of the CrossFit Trivium community for the last four years, so when Will made the announcement that his wife was diagnosed with breast cancer, the gym immediately stepped up to help the couple as they embark on their fight against this devastating disease that affects 1 in 8 women.

  • Nate Dodd, owner: “While our hearts are heavy with this news, we are resolute in our support, defiant in our stance, and are ready to join the fight however we can with Cass and Will to kick cancer’s ass.”

The details: CrossFit Trivium will host a workout and fundraiser for the Moorad’s to assist in their medical costs this Saturday, October 9 at their gym in Brentwood, TN. The event is open to the public.

  • PRVN Fitness will be writing the workout, with a remote version for those who cannot participate in person.
  • Heats will begin at 9:00 am at CrossFit Trivium.
  • Donations will be accepted in any amount, paid by Venmo @CrossFitTrivium or CashApp $CrossfitTrivium w/ #CassCrew in the notes, or in-person donation.
  • Any donations made day of, on-site at CrossFit Trivium of $5.00 or more will get a #CassCrew t-shirt, plus CrossFit Trivium will donate an additional $10.00.
  • For more information on Cassandra’s battle against breast cancer she has set up a CaringBridge page where she will document their family’s journey as well as provide resources for detection and organizations that can help others dealing with this deadly disease.
  • Contact CrossFit Trivium or owner Nate Dodd for more information on the workout and on how you can further assist the Moorads.


Do You Keep The Gains From Using PEDS?

The question of drug bans is undoubtedly a hot topic right now. Make sure you're in the know before you start discussing it at the box by checking out this study that looked into the long-term benefit of steroid use after cycling off.




Bethany Shadburne, Danielle Brandon and Kari Pearce Go Head-To-Head

What happens when three of the fittest women in the United States go head to head in an epic workout? Find out below as the Underdog Athletics crew takes part in workout one of The Zelos Games.



15 Minute Shrimp And Rice

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A Free WHOOP Strap 4.0

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How To Scale a Workout Properly

Scaling takes place in every workout, in every box, in every country, every day. But scaling isn't just "do a little less". It's essential to know the reasons behind scaling and how you can use it to maintain a workout stimulus properly.


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

  • 🎂 Happy birthday Jacqueline Dahlstrom. 
  • 👰🤵 Congratulations to Matt Grange (coach of Team CrossFit Reignited Wilmington) and Stephanie Simmons on officially tying the knot over the weekend.
  • Aktywny Facet from Gymbox in Opole, Poland deadlifts 551 pounds/250kg.
  • UMMMM…well goodbye barbell. P.S. was that really worth it?

CrossFit Unlocked in Georgetown, DE raised $5,000 for Southern Delaware Therapeutic Riding, now the fourth year the affiliate has held a fundraiser for the organization.

CrossFit 696 in Gardner, MA has joined Fitness Concepts to host a Marine Corps Physical Fitness Test to raise money for Toys for Tots on October 16. The test includes a 3-mile run, two minutes of crunches and a max set of pull-ups.

2/4: Valentine’s Day Massacre (Tucson, AZ)
2/4: The 2023 Winter Classic (Danbury, CT)
2/4: GOAT Youth/Teen Fitness Competition: Individual, Age Groups 10-17 (Olyphant, PA)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: The Big Chill (Chillicothe, OH)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/12: The 2023 RCF Winter War (Londonderry, NH)
2/18: Moultrie South Georgia Classic (Norman Park, GA)
3/1 - 3/31: Barbells For Bullies: Sit Ups For Pups (Online Event, United States)
3/18 - 3/19: Okanagan Valley Throwdown (Penticton, Canada)
3/25 - 3/26: Costa Dorada Fitness Challenge (Tamarit, Tarragona, Spain)
3/25: No Weak Links (Marcy, NY)
3/30 - 4/8: Nine27 Athletics Spring Showdown (Online, Virtual)
4/1: 2023 Cougars & Cradle Robbers Throwdown (Salem, MA)
4/2: CFC Clash (Tallahassee, FL)

See all upcoming events

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