14 dangerous exercises for athletes over 50

Good morning and welcome to the Morning Chalk Up. Today’s edition is fueled by Eat the 80, the meal delivery service of choice for Cassidy Lance-McWherter.

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“We do not stop exercising because we grow old. We grow old because we stop exercising.” — Dr. Kenneth Cooper

Fitbit Based Life Insurance

What happened?

The 156-year-old life insurance company, John Hancock announced last week that they will now require all policyholders to use wearable devices to record health and fitness data.

Like a Fitbit?

Or an Apple Watch, Garmin or any other digital device that tracks your movement patterns.

Since 2015, John Hancock has offered policy discounts for customers who use wearables but making it mandatory is a first for the industry. According to Brooks Tingle, head of John Hancock’s insurance unit, those “policyholders worldwide live 13 to 21 years longer than the rest of the insured population.”

13 to 21 years?

That’s what they said, but recent studies aren’t sold on the correlation between wearbles and actually improving health or fitness, or even persuading them to be more active.

In a year-long study involving 800 randomly selected participants, which was published in The Lancet Diabetes & Endocrinology in 2016, found “no evidence of improvements in health outcomes” even for those wearing Fitbits. That same year, the Journal of the American Medical Association published a two-year long study analyzing 470 eighteen to 35-year-old to see if wearing a Fitbit correlated to greater weight loss.

Spoiler alert: it did not. They actually lost less weight than those who did not wear one.

“As wearable devices are becoming more popular and may facilitate an initial lifestyle change, their effects on improving long-term outcomes remains to be seen,” said Dani Urcuyo, a CrossFitter and lead physician of SteadyMD’s primary care practice for CrossFit athletes. “However, even if wearable devices do not change long-term outcomes their potential benefit may help healthcare practitioners provide better care. The information obtained from wearable technology generates a repository of data to build predictive models focusing on future health.”

Greg Glassman on the other hand, is not a big fan. He made headlines back in 2016 after saying in a CNBC interview that fitness trackers belonged in the “junk drawer.”

Our take on why CrossFitters should be concerned.

1. They just can’t track CrossFit, yet. When Margaux Alvarez rowed the ninth fastest marathon in the world among men at the 2018 CrossFit Games, during her 3 hour and 42 second row her Fitbit would have reminded her to get up and walk around because she was idle too long. Plain and simple, if companies like John Hancock start requiring step or distance thresholds in order to get better policy rates, CrossFitters may not qualify. There is some hope in this area as a new wearable called NEXUS was recently released which reportedly can accurately track CrossFit workouts rep-for-rep.
2. What one insurance company can do, another insurance company can do. As of right now, this only applies to life insurance. But what happens when it’s health insurance and all of the above is still true. Wearables can’t quantify how your Fran time translates to being A). clearly very active that day and B). a pretty fit individual.
3. How secure are those things anyways? Fitness apps have been hacked multiple times stealing millions upon millions of users data. When Strava was hacked in January of this year, it helped reveal activity on military bases and CIA black sites. In March of 2018, MyFitnessPal was hacked and 150 million records were stolen. And in 2016, hackers gained access to Fitbit’s GPS history log as well as sleep data for individual users.

All this to say, with little to no health benefit, some major privacy and security concerns, what’s the real upside here?

The Reader’s Digest Article Everyone is Talking About

Back story.

Five days ago, Reader’s Digest published a story titled “14 Exercises to Never Do After Age 50,” which mostly flew under the radar until WSPA, a local Greenville, SC CBS affiliate aired it on tv. In that segment, they cited Carolina Orthopaedic and Neurosurgical Associates as the source.

But we’ll get back to that in a second.

So what are these 14 deadly exercises?

You’re going to laugh, or cry.

1. Running stairs
2. Bikram or hot yoga
3. High-intensity interval training
4. Spin class
5. Push-ups
6. Squats with weights
7. Bench press
8. Burpees
9. Pull-ups
10. Crunches
11. Deadlift
12. Jumping lunges
13. Sprints
14. Leg presses

People actually believe this?

Yes. Sadly. It’s not going to change their minds overnight but posting a video of you doing one of these movement, tagging Readers Digest and showing them how dangerous it really isn’t is a good start.

Their Instagram handle is @readersdigest.You should probably tag @morningchalkup and @crossfit too for good measure.

Oh and by the way, the Carolina Orthopaedic and Neurosurgical Associates issued a statement on Facebook stating they never said these movements were dangerous so don’t beat those folks up.

Coffee Break Conversations

What to tell your Canadian friend who’s always starving by 10AM…

Did you hear the news? RXBAR is in Canada, eh. Don’t have to stock up in Madison and smuggle them over the border now, unless you’re into that. Find a location near you while you ooh and ahh at all the flavors available to you Northerners. Same goes for affiliate owners too! Head on over and sign-up for wholesome deliciousness. 

Things To…

WATCH: Brent Fikowski and the 2019 Open

Craig Richey spent the day with Brent Fikowski and they went deep on the Q&A session, including whether or not Fikowski plans to compete in the 2019 Open, how he feels about the sanctioned events, and what his favorite Games moment is.

TO DO OR NOT TO DO. 

HEAR: Colleen McQuaid loves Sam Briggs

Jean St-Amand, host of the BoxJumper podcast, has on guest Colleen McQuaid, who shares her CrossFit Games experience in Madison, what it was like to be cheered on by Sam Briggs, and how her training changed in the lead-up to the Games.

A MASTERS LEGEND. 

EAT: Raspberry Chocolate Chip Protein Brownies

An incredibly fudgy and delicious bownie sprinkled with chocolate chips and raspberries, you’d never guess that these are made with protein powder. Easily vegan and gluten-free, too.

DID YOU SAY BROWNIES?

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

Chalk Up Community

• NEW CROSSFIT BOX — Kaw Valley CrossFit opened August 6th in Lawrence, KS. Owner Clay Weinaug said, “As a paramedic, I frequently see the worst of what chronic disease can do to the human body. Only being able to treat patients in the emergency setting and not being able to work towards prevention or long term solutions left me feeling empty. KVCF was founded to provide an environment where people could come and work towards improving their lives.”
• HORESPOWER CHALLENGE — Sunriver CrossFit is hosting an event with a twist; measuring distance, time, and weight for scoring. All funds raised will help sponsor an athlete to get his Level 1.
• PEARCE POINTERS — Kari Pearce released Pearce Pointers her new, free, weekly newsletter geared at helping people improve their gymnastics skills to score higher in competition and become better crossfitters.
• NEW BOX IN BOSTON — Per Ignem CrossFit Boston is open for business. Run through The Phoenix, a nonprofit that offers free programs to individuals in recovery from substance use disorders, their grand opening is September 29. 

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

Sean Sweeney gets a 565 pound deadlift PR • Kai Rainey is looking for new neighbors • Christmas Abbott is due anyday now • Shelby Sullivan gets a 352 pound back squat PR • Kitty Barlow got her first rope climb today • Alex Parker
does heavy Amanda in 7:26. 

Update: Roster of Athletes Registered for Dubai Qualifier — We’ve confirmed that Jeremy Kinnick and Chelsey Hughes have joined the roster of elite athletes registered for the first sanctioned event. The qualifier kicks off October
3 and is the first opportunity for athletes to earn a ticket to the 2019 CrossFit Games.

— Where are the other big names? We talked to several Games athletes and coaches about whether they’re going to compete. Several have expressed that they’re waiting until closer to the qualifier to register. Stay tuned.

MUST READ: “Change Forces Growth” by Lindy Barber — “The look of the CrossFit Games season as we know it is changing. There are no more regionals. There are now qualifiers. There are now super teams that don’t all have to be from the same gym. Everything is different, and a lot of people don’t like different, they don’t like change. It makes them uncomfortable and unsure about things and generally a little panicked.

“Here’s the thing — changes force growth. Change is necessary to make things happen. Change is what makes the world go around and allows us to develop into the people that we can be instead of staying in the same bubble for our whole lives. Without change in our sport, there would have been no regionals in the first place. There would have been no open, we might still have sectionals and there would have been no Reebok CrossFit Games at all because the competition would still be held at the Castro ranch and anyone could sign up for a chance to win an Under Armour gift card as their podium prize.

“What I do know is that the root of CrossFit, the fitness, is not changing. The people that come into the gym everyday as a part of their fitness routine will still be getting healthier, will still be saving their own lives and will still be feeling better. CrossFit is not going anywhere and, if anything,  it’s only getting stronger.”

2018 Team Series Week One — The first week of the 2018 CrossFit Team Series has wrapped up. See who is in the lead: 

Men — 1.) Josh Gervais/Tyler Lee, 2.) Travis Mayer/Noah Ohlsen, and 3.) Jeremy Vigneault/Alex Vigneault.

Women — 1.) Meg Reardon/Kristine Best, 2.) Colleen Lehane/ Brooke Haas, and 3.) Justine Beath/Maddy Sturt.

Mixed — We’ve got a tie for first between Carolyne Prevost/Lucas Parker and Travis Williams/Alexis Johnson. Third is Ben Smith/ Laura Horvath. 

“Welcome to the Muscle-Up Club,” by Brittany Benedetto, Morning Chalk Up

I remember when I spoke the words out loud for the first time: “I want to be a Regionals athlete for the CrossFit Games.” With a wavering voice and fear in my eyes, I said it.

I didn’t actually believe that being a member of a Regionals-caliber team would ever be possible for little old me. I was newer to CrossFit, and I didn’t even know all the lifts yet. But I shoved that little devil-of-a-doubtful thought aside for the time being, telling myself that if I stated my goal out loud, and someone actually heard me, I’d have no choice but to hold myself accountable for working toward my dream of competing at Regionals.

Jamie, my coach at the time, was the first one to hear me say it.

“I believe you have what it takes to get to Regionals one day, Brittany,” he said as I dropped him off at his doorstep that September evening four years ago. His car was in the shop, so I’d offered to give him a ride home after the workout that day.

“But you’ll have to work very hard. Harder than you’ve ever worked before. It will be tough. It’ll hurt. You might fail a thousand times before you make it. Others will beat you in competition. But I can assure you, if you keep your head in the game and train harder than you think you can, the reward will be sweet in the end.”

9/28 – 9/29: Pensacola Beach Brawl (Pensacola Beach, FL)

9/28 – 9/29: The Primal Games (Savannah, GA)

9/29: Kilo Crush Fest (Hampton, VA)

9/29: Barcode Team Competition (Leander, TX)

9/29: Long Island Masters Team Competition (Hauppauge, NY)

9/29: Fallout Powered by Battleground Events (Long Beach, CA)

9/29: Battle for Boise (Meridian, ID)

9/29: 5th Annual WOD for a Cause (Murrietta, CA)

9/29: K-9 Pursuit (Bristol, CT)

9/29: Swolemates (Cincinnati, OH)

​9/29: CrossFit Be Someone Charity WODathon (Houston, TX)

9/29: Garage Girls (Pousbo, WA)

9/29: Adoption Fundraiser WOD (Millcreek, UT)

9/29: Warrior Slam at CrossFit Waldwick (Waldwick, NJ)

9/29: Fall Face Off 2018 (Albany, NY)

9/29: CrossFit Knightsdale Autism Awareness (Knightdale, NC)

9/29: Push Pull for Pancreatic Cancer @ CrossFit Petram (Middletown, DE)

9/29: Push Pull for Pancreatic Cancer @ CrossFit 88 (Park Ridge, IL)

9/29: 2018 515 Wingman Challenge (Grimes, IA)

10/3: Wodapalooza Qualifier (Online) 

10/5: The Hopper (Asheville, NC)

10/5 – 10/7: International Functional Fitness Federation World Championships (London)

10/6: Beer City Beatdown (Asheville, NC)

10/6: Gallant Gauntlet 2 (Bedford, TX)

10/6: WOD for Water Troy (Troy, AL)

10/6: Cactus Games (Phoenix, AZ)

10/6: Pound-4-Pound Competition (Denver, CO)

10/6: Invictus Boston Barbells for Boobs (Boston, MA)

10/6: Girls Gone RX @ Old Line Crossfit (Millersville, MD)

10/6: The Battle To Benefit Badge (Utica NY)

10/6: Iron Eagle Challenge (Cookeville, TN)

10/6: The Grit Games (Jacksonville, FL)

10/6: Fit For Freedom (St. Peters, MO)

10/6: Fitness Freedom Project Jay WOD (San Marcos, CA)

10/6: OUTWOD (Philadelphia, PA)

10/6: Garden State Open 2018 (Berkeley Heights, NJ)

10/6: T-Town Throwdown (Toledo, OH)

10/6: 7th Annual Dog – WOD (Minneapolis, MN)

10/6: Hulks and Ninjas (Bangor, ME)

10/6: 7th Annual Dog WOD ( Minneapolis, MN)

10/6 – 10/7: The Iron Clash (Fayetteville, NC)

10/6 – 10/7: 307 Throwdown (Casper, WY)

10/12 – 10/14: Faith RX’d (Denver, CO)

10/13: Barbells For Boobs 2018 (Sutton, MA)

10/13: WOD for a Cause (Bloomsburg, PA)

​10/13: C4 CrossFit Co-Ed Classic (Brunswick, NJ)

10/13: 2018 War in the Woods (Norton, MA)

10/13: The Festivus Games (Online)

10/13: Grand Games 2018 (Westfield, IN)

10/13: Push Pull for Pancreatic Cancer @ Red Island CrossFit (Smithfield, RI)

10/13: Barbells for Boobs (Steamboat Springs, CO)

10/13: Older, Wiser, Faster, Stronger (Plymouth, MI)

10/13: The Greenville Games (Greenville, SC)

10/13: Reps For Recovery (Hickory, NC) 

10/13: Kal-Haven Trail Ruck (Kalamazoo, MI)

10/13: Fall Brawl (Saint Michael, MN)

10/13: Sweat for Georgia Mae (Wendell, NC)

10/13: Barbells For Boobs (Southaven, MS)

10/13: Wodtoberfest Co-ed Team Competition (Owosso, MI)

10/13 – 10/14: Box Wars 3 (Fort Valley, GA) 

10/14: CrossFit for Kayden (Fallsington, PA)

10/20: BCS Classic 2018 (Bryan, TX)

10/20: Head 2 Head in Hamilton (Hamilton, NJ)

10/20: Fittest on the Valley VI (Lahaina, HI)

10/20: Crossfit Bona Fide Third Wheel Throwdown (Portsmouth, NH)

10/20: CrossFit Katana Samurai Showdown VI: Trio of Terror (Mansfield, OH) 

10/20: SE Texas Masters of CrossFit Fall Classic (Cypress, TX) 

10/21: Me Jane, You Jane (Santa Rosa, CA)

10/21: Chalk It Up (Akron, OH) 

10/20 – 10/21: The Independence Games (Florence, SC)

​10/20 – 10/21: The Lincoln Invitational (Spokane, WA)

10/27: Tough Temple Invitational (Rockville, MD)