“The only Zen you can find on the tops of mountains is the Zen you bring up there.”- Robert M. Pirsig
INTERVIEWS
Susan Clarke: Preparing to Fight for a Fifth CrossFit Games Title this Summer
After winning the CrossFit Games for the fourth time in 2019, Susan Clarke swore she was finished competing. Retired, and ready to travel the world, she explained.
Clarke, now 62, booked a trip to Europe, but then COVID hit, “and pretty soon I found myself going crazy,” said Clarke, who still works full-time as an audiologist in West Vancouver, British Columbia.
“I wasn’t seeing friends or socializing much and I needed something to work toward,” she explained. So the automatic thing to do was to put her time and energy back into training for the CrossFit Games.
Her work more than paid off: Clarke recently easily won the Women’s 60-64 year-old division in the Age Group Online Qualifier, winning four of the five events in the process.
Remind me: Clarke, a long-time member of CrossFit West Vancouver, will be returning to the Games this summer and will attempt to win her fifth CrossFit Games title.
She took her first title in 2014 in the Women’s 55-59 year-old division, a feat she repeated in 2015 and 2017. She went on to win the Women’s 60-plus division in 2019.
Humble mindset for the win: Though Clarke is undefeated at the Games, she said she still has a hard time thinking of herself as one of the fittest women her age on earth. In fact, every time she wins, she’s somewhat surprised.
You can now save 10% on each Ascent order when you sign up to receive Ascent on subscription – including whey protein, micellar casein, pre-workout and Recovery Water.
Ascent will handle your orders, so you don’t have to remember each month. You will have the option to have your Ascent delivered on time every 4 or 6 weeks, depending on how frequently you want to receive your deliveries.
The Fittest in Cape Town Semifinal event, which will be held in Cape Town, South Africa on June 4-6, released its first individual event yesterday. The workout is “Legless Karen“:
For time:
30-Meter Handstand Walk
5 Legless Rope Climbs
150 Wall Balls Devil (20/14 pounds)
5 Legless Rope Climbs
30-Meter Handstand Walk
Time Cap: 16 Minutes
All other events will be released on Thursday, May 27.
The Granite Games COVID Protocol Update: Over the weekend, the Granite Games updated its COVID protocols. Among a few other adjustments, the competition venue, TCO Stadium will be able to fill to full capacity.
The WOD Life x Torian Pro Giveaway: Enter now through May 26 at 11:59 PM AEST for a chance to win a $300 gift card from the WOD Life.
LRX x The Mid-Atlantic CrossFit Challenge Giveaway: Enter now to win an apparel prize pack from LRX. Winners will be selected on May 28.
New E-Book from Ben Smith and CrossFit Krypton: “Be Strong – Clean Strong” is now available for download and provides that the ten-week clean and front squat program that Smith followed to hit a lifetime clean PR recently.
INTERVIEWS
MEMBER EXCLUSIVE
Canadian Games Veteran Brent Fikowski Explains COVID “Phone Booth Fitness,” How He Got Better at the Open and Of Course, Mat Fraser’s Retirement
The emergence of COVID-19 and the ensuing lockdowns, social distancing measures and restrictions placed in countries across the world have impacted the sporting landscape immeasurably.
However while sports like football, soccer and hockey have had to deal without fans for a large chunk of time, the actual rules didn’t change (except some weird temporary “no hugging” celebration requirements). No sport may have been more structurally affected than CrossFit, as online events, of which half of the ten Semifinals will be, have become the norm since early 2020 when the pandemic started. This has meant CrossFit’s programmers have had to draw within certain lines.
Canadian CrossFit veteran Brent Fikowski, who came second in 2017, has a name for this type of workout, and of course, being “The Professor”, he’s already adjusted his training to focus on it.
CrossFit Mayhem Unveils Race Car Sponsorship Ahead of Pikes Peak International Hill Climb
On Monday, May 24, CrossFit Mayhem founder Rich Froning went live on Instagram to reveal a race car sitting in his barn. This vehicle featured the iconic M logo on the hood, an American flag, Galatians 6:14, and “Mayhem Nation” on the rear fenders.
One big thing: The No. 7 Chevrolet SS belongs to Layne Schranz, the pastor at Church of the Highlands and a mainstay at Pikes Peak. He is the son of legendary Pikes Peak competitor, 10-time race winner, and Hall of Famer Randy Schranz. He has competed at the fan-favorite destination since 1993 and has previously registered victories at Pikes Peak in 2012, 2016, and 2020 while breaking the 10-minute mark. Now he will shoot for another while working with CrossFit Mayhem.
“He’s made the all-time record at Pikes Peak,” explained Brian Nelson, CrossFit Mayhem’s Chief Financial Officer. “He’s got two more years to race. He’s going to race this year, and then he’s going to run the race next year and then retire.”
“[Schranz] is out of Birmingham, AL. He only races this one race a year. Outside of racing, he does ministerial work, which fits with everything we are trying to accomplish. Faith, family, fitness, and all of that.”
Fitness and Faith: Nelson originally met Schranz roughly six years ago in Alabama while working as Froning’s personal advisor. Nelson was helping Schranz launch a church, but he did not discuss any sponsorship opportunities at the time. This conversation did not happen until Nelson joined Mayhem full-time and Schranz made the decision to leave longtime partner Geico.
Warming up before loading for a PR is essential. But, what should that warm-up consist of specifically for the deadlift? Use these exercises to engage your muscles and make sure you are supple, stretched, and primed before loading your bar for a 1RM.
Your microbiome is vital to health and performance, yet most athletes don't even know it exists. CrossFit athletes are particularly susceptible to disruptions due to the intense nature of training. Learn what exactly the microbiome is and how it affects your performance and recovery in part one of "The Athlete Microbiome".
Learning the theory behind lifting is valuable, but sometimes you just want some practical ways to improve and get some more plates on that bar. Try these three exercises to increase weight, and add some confidence to your snatch.
See if you can spot which is which in a side-by-side comparison from Squat University demonstrating how the two different lifts have similarities in the bottom portion.
Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to tips@morningchalkup.com to be featured.
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