We’ve made it to Friday Morning Chalk Up readers! Hosting a fan event, off-site WOD, meet and greet, engagement party, or something fun during the CrossFit Games in Madison, WI. Add it to our interactive fan guide calendar.
In today’s edition:
CrossFit Games Event 5 teaser.
Another team disqualified after a positive drug test.
Knowing your blood could help determine the best workout for you.
The truth behind how many calories you eat versus how much you burn.
Struggles for Russian athletes getting to the Games.
Amanda Barnhart is giving us the Workout of the Week on her birthday!
“Don’t watch the clock; do what it does. Keep going.”- Sam Levenson
Breaking: Invictus Unconquerable Disqualified After Failed Drug Test
On Thursday afternoon, CrossFit Home Office announced another team has been disqualified from the CrossFit Games after a failed drug test. Deshawn Smith, a member of Invictus Unconquerable, tested positive for Endurobol, a SARM, after the team finished second at the West Coast Classic. According to CrossFit, Smith is filing an appeal.
C.J. Martin, head coach and founder of CrossFit Invictus: “We are extremely disappointed to learn that our Invictus Unconquerable team will not be competing at the CrossFit Games…While we support Deshawn and will support his testing of all supplements he has taken to determine whether it appeared in his system due to contamination, we also believe in fair sport and understand the strict liability associated with PEDs in an athlete’s system. I accept full responsibility for not better educating our athletes about the dangers of taking non-NSF certified supplements.”
Several athletes over the past few seasons have tested positive for Endurobol including Ricky and Ben Garard, Shawn Ramirez, and Kelli Holm.
One big thing: This is now the third team in the span of a week, the fourth team this season, to be disqualified from the Games. CrossFit will now be backfilling again to sixth-place finisher Team Man Made, but the big question is if and when these four new teams be tested?
According to the CrossFit Games rulebook, section 4.15 states: “Drug testing is required for any individual athlete or team to advance to the Games or to collect prizes.”
After speaking to Timberwolf CrossFit, 12 Labours and CrossFit Reignited Wilmington, who was invited early last month, CrossFit has not reached out to either team to coordinate an out-of-competition drug test. Team Man Made could not be reached at the time of publication.
According to CrossFit’s spokesperson Andrew Weinstein, “Under the CrossFit Games drug testing policy, we have the right to test any athletes at any time, but we do not share or announce such plans. We test athletes regularly throughout the season and at various points during the Games finals.”
Reading between the lines: Except for the qualifying athletes and teams at Regionals, Semifinals and Games, CrossFit has never publically stated when it plans to test an athlete or team. That would serve to undermine the nature of the testing process. Based on past experience at the Games and conversations with athletes, we know the on-site Games testing progress is thorough, but we can’t confirm that every athlete and team is tested.
The big picture: Everyone competing at the CrossFit Games, whether it’s on a team or individual, deserves to be competing against athletes who’ve been tested before arriving at the Games. CrossFit does not disclose whether every single athlete competing is tested upon arrival, so it’s possible for a non-podium athlete finishing 21st (no final payout) but wins one Games event and pockets $3,000 that rightfully should belong to another athlete.
Worth discussing: Given a new season format that leaves a relatively short time frame between when Semifinal test results come back and the start of the CrossFit Games, it’s worth considering testing the runner-ups at these events in the case of a backfill. This could help ensure that all athletes are tested weeks before they arrive to compete.
Your Favorite Blends Just in Time for the CrossFit Games
There’s nothing quite like chilling with your box buddies, cracking open a cold one, and watching your favorite athletes battle it out across four grueling days of competition.
But while it might be anything but a recovery week for the competitors in Madison, you can recover better by making sure that the can you’re cracking is an ice-cold FITAID.
Because, not to get all sciency on you, but what you put in your body has a pretty big impact on your recovery.
We still have some questions, but this one gives us a good amount of juicy details to chew on.
‼️ New documentary: Grab your popcorn CrossFit fans. Miles to Madison, a behind-the-scenes look at the CrossFit Games season is coming to a tablet near you. Or a smartphone, laptop, you get the picture.
The organizations have been begging for financial assistance for months as the fitness industry lost more than $20 billion in revenue as a result of the COVID-19 pandemic.
Life-changing transformation: Invictus masters athlete Jola Wesołowska went from being overweight and having a lung disease, to becoming a CrossFit coach and winning competitions in Poland.
Wesolowska: “I felt that if I did nothing, my daughter could be left without a mother…I got a second life and I won’t waste it.”
Attention Marvel Nerds and CrossFitters: If you haven’t already seen, Cookeville is listed as a Nexus Event in the new Loki show on Disney +.
March Madison Madness:You still have time to enter your predictions in the 2021 Morning Chalk Up Guessing Games and win some epic prizes for your CrossFit knowledge.
How to enter: Simply make your picks for the top five male and female athletes in Madison this summer before July 27th.
Train with Khan Porter in Portugal: Get in touch with your mental well-being and performance withformer Games athlete and veteran Khan Porter. Train, eat, party, surf, recover and learn about his new mental performance program that he’s been working on the last few years.
CrossFit fight night: Whose ready to see former Games athletes Josh Bridges and Jacob Heppner go head to head in the ring in Las Vegas? Tickets for the September 18 fight are on sale now.
New Research Suggests a Blood Test Can Help Direct Our Workouts
Can’t decide if you should do Fran or row a 5k? If new research based out of Harvard University and Beth Israel Deaconess Medical Center in Boston, MA holds any merit, then a blood test might be able to provide an answer.
The details: The research, published in Nature Metabolism in May, suggests a person’s blood protein signature — meaning all proteins made in the blood, other body fluids or tissues — might affect how we respond to different types of exercise.
Currently, a protein signature can be used to diagnose a disease and determine how well that person might respond to a particular treatment, but until now, it has not been researched in terms of how it might affect our response to various workouts.
The study’s researchers sought to look at how exercise alters the molecular environment in the body, how those changes might impact health, and the range of those changes. To do so, they examined the blood profiles of 654 men and women and looked at their aerobic fitness at the start and end of five months of cardiovascular exercise.
They also measured maximum oxygen intake via a VO2-max test before and after the five month program.
The result: Of the five thousand blood proteins identified, 147 proteins were associated with a person’s baseline level of fitness. Further, another 102 proteins were found to be associated with how fast a person’s body responds to exercise (they were linked with improvements in oxygen intake after following an exercise program). These proteins include ones that break down sugar and build bone.
“Baseline levels of several proteins predicted who would respond to the exercise training protocol far better than any of our established patient factors,” said the conductor of the study, Dr. Robert Gerszten, the Chief of Cardiovascular Medicine at Beth Israel Deaconess Medical Center in Boston, Massachusetts, in Science Daily.
Further, he told Times Now that the research suggests “molecular profiling tools might help to tailor” exercise plans. For example, someone with a specific bloodstream protein signature might suggest that this individual will benefit more from high intensity workouts or strength training than from walking, cycling or swimming.
Seriously smart of pseudo science? We’re not the scientists here, but needs no introduction Rich Froning and the Mayhem crew recently started working with Inside Tracker, testing their blood to make micro training and nutrition adjustments so take that for what it’s worth.
The Calorie In vs. the Calorie Out Debate
As with almost every topic regarding health, nutrition, and fitness, the concept of calorie balance (how much we eat vs. how much we expend) as the primary regulator of body weight has created polarized camps.
On one hand, there are people who believe that gaining or losing weight is straightforward – eat more or less calories than you expend on a daily basis. On the other hand, there is a group who will argue, this approach is too simplistic and doesn’t consider hormonal status, insulin resistance, PCOS (a hormonal disorder), thyroid issues, or other complicating factors that impact metabolism. Additionally, they might argue that some foods confer some sort of metabolic advantage that help a person manage weight without concerning themselves with calories.
First Russian Team to Qualify, Individual Athletes Struggle with Visa Applications
At the close of the Asia CrossFit Championship, the Kolesnikov Team sat head and shoulders above the rest of their opponents, finishing 15 points above Team Dubai and nearly 100 points above the third placed team. Their victory marks the first time in history that a Russian team has qualified for the CrossFit Games, paired with four individual Russian athletes, and the start of what the Kolesnikov Team hopes will become a legacy of Russian CrossFit athletes.
The issue now is that at least two individuals, Roman Khrennikov and Svetlana Kubyshkina, and the entire Kolesnikov Team are struggling to secure visas to travel.
One big thing: CrossFit doesn’t intend to backfill these positions, according to an email that was sent from CrossFit Games staff to an athlete in a backfill position who wouldn’t be barred from traveling to Madison.
“At this point [CrossFit] will not be backfilling any further if athletes are unable to make it to the Games,” the email stated.
CrossFit was able to secure special clearance from the Department of Homeland Security for Games athletes from COVID-restricted countries to travel, but this isn’t the issue Russian athletes are currently facing.
Because they qualified so late in the season and need to get their visa in time to travel next week, they had to apply through an emergency application, which makes it even more unlikely for them to get their visas.
The big picture: It would be unfortunate for not only the first Russian team to qualify, but multiple individuals to miss the Games and have those lanes go unfilled.The door isn’t closed completely as bothKolesnikov Team and Khrennikov have interviews with the consulate soon. The status of the other athletes remains unclear.
“We are very proud to be the first Russian team to go to the Games. For us it is very important, because we want to show our community that nothing is impossible and that the level of CrossFit in Russia is rising every year,” they said.
“We will know about the visas at the end of this week, but most likely we won’t succeed this time,” they added.
Amanda Barnhart's Workout of the Week
Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.
Today’s workout of the week is programmed by Amanda Barnhart. It’s also her birthday today!
“Find a Ski hill nearby or anything with a good grade to it. Roughly 400m worth of running distance, similar to the infamous Blue Hills we run here at CompTrain.”
100m Sprint Up
– Rest Walk Down –
200m Fast Run Up
– Rest Walk Down –
300m Run Up
– Rest Walk Down –
400m Run Up
– Rest Walk Down –
400m All Out
“Enjoy the view.”
Some advice from Amanda: “The goal is to keep the tempo faster on the shorter runs, and then bite down and hold on during the longer runs. When you feel like you have no more to give, you are going to give a little more, because life is an Adventure and you never know what you are going to get. To keep yourself sturdy on the runs, make sure to wear the new Nano X1 Adventure Edition because whether it’s raining on the hill, muddy, dusty, or slippery, the waterproof upper and the durable tread will work to keep you moving forward.”
The Four Most Undervalued Exercises for Staying Healthy
Not all prehab exercises are created equal. These are four massively undervalued ones you should be incorporating as much as possible into your routine to keep your body healthy and nagging injuries away.
Fueling for CrossFit is different than fueling for other sports. Whether you're doing daily WODs at your box or you're at the mercy of Dave Castro's Games programming, daily lifting, gymnastics, and metcons requires the right kind of fuel. Learn the common mistakes athletes make and discover how to optimally fuel your body.
Performing on the outside starts with knowledge from the inside. Get a free WHOOP strap today to start tracking your body's data over 100 times a second and get personalized feedback on your recovery, strain, and sleep.
Crispy, cheesy, and delicious. These can be fried, baked, or air-fried to give you the perfect appetizer or side for any occasion. Filled with cheese, seasonings, fresh parsley, and a heap of zucchini, they are easy to make, go with everything, and give you a huge serving of veggies.
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