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Rich Froning’s Workout of the Week is…

Morning Chalk Up

October 1   |   POWERED BY

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We have a VERY packed edition today.

In today’s edition:

  • Ricky Garard admits to taking PEDs.
  • Camille Leblanc-Bazinet competes in her first bodybuilding competition this weekend.
  • We are visualizing success all wrong.
  • Rich Froning’s workout of the week…and
  • James Newbury calls out CrossFit community over Ricky Garard comments.
QUOTE OF THE DAY + Send us a Quote

“Experience is a hard teacher because she gives the test first, the lesson afterwards.” - Vernon Sanders Law

  Ricky Garard: “Yes I did” Knowingly Taking PEDs 

Ricky Garard: “Yes I did” Knowingly Taking PEDs

In a bombshell admission more than four years after testing positive for testolone and endurobol, Ricky Garard admitted to taking performance enhancing drugs at the CrossFit Games and Regionals. The admission comes a little more than two months before he’ll make his debut return at the Dubai CrossFit Championship.

What was asked and said: “Specifically to the 2017 CrossFit Games testing positive, did you knowingly take those PEDs for the CrossFit Games?” Asked Chase Ingraham.

  • Garard: Yes.
  • Ingraham: Did you take them at the 2017 Regionals to qualify for the CrossFit Games?
  • Garard: Yes I did.
  • Ingraham: Have you taken them since you tested positive October 3, 2017 when your ban started?
  • Garard: Definitely not.

For what it’s worth: Garard has, in fact, been tested at least once over the past four years. CrossFit announced in March, that he was tested and his results came back negative. However, no other testing information has been released.

Don’t let this get lost in the headline: Garard will be working with Justin Cotler, head coach of Underdogs Athletics, who also coaches Kari Pearce, Bethany Shadburne and Danielle Brandon.

  • Cotler did not say whether it would be as a coach or mentor, however.
  • “I said to myself, how can I not help this kid. How can I not help him change his life and get on the path to redemption.”
  • “He knows there is no room for error. There is only one way. The right way. And I know I can help him do it. And I’m excited to be a part of helping Ricky rewrite his story.”
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  Ricky Garard: “Yes I did” Knowingly Taking PEDs 

Patrick Vellner discusses supporting his wife after their son was born in a new podcast by Armen Hammer, the Father More Podcast.

  • Vellner: “How do I make her come back to an identity of her uniquely her as a woman. Not necessarily as a mother, but as her. That was your relationship before the baby and it’s important to maintain a lot of that.”

Reebok bonus prize purse payouts are now being issued. In total, more than $400,000 is being issued.

Amazon officially launches its own wearable fitness tracker, the Halo View. The product itself costs $79.99 with a $3.99 per month subscription and will track biometrics and analytics including heart rate, movement, blood oxygen levels, and sleep quality.

PUMA launches a new 12-piece apparel collaboration with Barbells for Boobs and will kick off the exclusive partnership today at the PUMA flagship store in New York City.

  • Zionna Hanson, founder and CEO of Barbells for Boobs: “PUMA has from the beginning demonstrated its intention to make our collection detailed and customized for the women impacted by breast cancer. They genuinely wanted to ensure the clothing represented and inspired our RAD (Resources After Diagnosis) Program community to inspire the world.”

James Newbury comes to Ricky Garard’s defensearguing that though what he did was wrong, there’s no place for the “relentless, nasty and downright cruel comments.”

  • “I don’t condone or agree with what he did, and I think his penalty was necessary and fair.”
  • “I do however strongly disagree with the relentless, nasty and down right cruel comments he’s received ever since.”
  • “Forgiveness, kindness and compassion aren’t traits of the weak, but of the strong. I think it’s about time WE as a kind and compassionate community jump off the high horse and show each other we have the ability to let the mistakes of a 23yo kid go.. once and for all.”
  One Year After Premature Birth, Camille Leblanc-Bazinet Returns to Compete in First Bodybuilding Competition 

One Year After Premature Birth, Camille Leblanc-Bazinet Returns to Compete in First Bodybuilding Competition

The 2014 Fittest Woman on Earth Camille Leblanc-Bazinet is throwing her hat in a very different competition ring this weekend: a bodybuilding show in Daytona Beach, FL.

Remind me: After competing at nine consecutive CrossFit Games as an individual, winning the Games in 2014. Leblanc-Bazinet competed in her 10th Games on a team in 2018 before retiring from competition and soon switching to more of a bodybuilding-style of training. Last year, Leblanc-Bazinet gave birth prematurely to a less-than three pound baby girl named Zoe, a newborn who spent three months in the NICU before Leblanc-Bazinet and her husband Dave Lipson were able to bring her home.

The details: Leblanc-Bazinet will be competing in the bikini category of the NPC/IFBB Daytona Beach Classic this Saturday — exactly one year and one day since bringing Zoe home from the hospital. She has been documenting her journey on social media over the last 16 weeks.

  • “I am so excited to see how much my body will change and to challenge myself in a whole new way…I have been loving doing more bodybuilding. I feel strong and not banged up, which is awesome and I still do some functional fitness because I love feeling fit,” she wrote three weeks into her 16-week prep.
  • “It’s so fun to be practicing a new sport and saying it’s outside my comfort zone is an understatement. Funny enough, performing in front of people used to give me so much anxiety that I would be sick in the bathroom every single time I would compete…I think part of pushing through my anxiety gave me a lot of confidence and the more I did it the stronger I felt,” she shared three weeks later.
  • “I am loving learning about how to manipulate my metabolism and changing my ratio of macronutrients to direct a more specific outcome on my body composition,” she offered eight weeks out from this weekend’s show.
  • “Prepping for a show is teaching me a ton about self control and a whole other kind of discipline and awareness,” she wrote three weeks ago.
  • Two weeks ago, looking as lean as the CrossFit community has seen Leblanc-Bazinet, she admitted the experience has been challenging: “Between the calorie deficit and all the training, when it’s time (to practice walking in heels and posing in her bikini) I’m exhausted. I do find this to be one of the most demanding components of this sport…also having to look at myself and wearing heels is a whole new world for me,” she wrote.

The big picture: Lipson told the Morning Chalk Up that one of the main reasons his wife decided to train for a bikini was to show that, after giving birth, “she could rebound into the best aesthetic of her life,” Lipson said. Though this was her original goal, the experience has been a rewarding one, one that has not only challenged her, but has also provided her with a purpose, just like CrossFit did.

  • “After years of accumulating orthopedic injuries trying to prepare for the CrossFit Games, training to re-shape her body, while using her knowledge of functional fitness, has been a very enjoyable change of pace for her,” Lipson said.
  • He added: “I know that waking up and having a diet, training regime and lifestyle that is detailed to produce results on purpose with purpose excited her. It’s fun to wake up and know exactly what you are doing, and why you are doing it…Even more fun to earn results you can see in the mirror, and Camille has been dying to feel like she can win and make progress again in the gym.”
  Rich Froning's Workout of the Week 

Rich Froning'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 nine-time Games champion Rich Froning. This workout is one of his favorites and comes straight from the Mayhem Athlete programming.

For time:
40-30-20-10 GHD Sit-Ups
4-3-2-1 Legless rope climbs

Once that’s complete

20 Squat Snatch (185/125)
Time Cap: 20 minutes

*use legs on rope climbs if needed.
*scale the weight to a weight that is challenging but you are able to move.

Some advice from Rich: “Smooth on the GHDS, stay controlled on the legless rope climbs, and attack the squat snatch.”

To inquire about submitting an upcoming workout of the week, shoot us a note.



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Our founder, Justin LoFranco, joined the Mission Driven Made Podcast to discuss how he went from practicing CrossFit in office basements while working in DC politics to starting the Morning Chalk Up from scratch with no industry connections or funding.



Seven HSPU Drills Before You Can HSPU

In the list of "I'm going to work on these for the Open," HSPUs are right up there. It's time to start making good on that promise by checking out these seven progressions that lead you from overhead press to full HSPU.



A Free WHOOP Strap 4.0

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White Fish and Veggies That Don't Suck

Meal prepping always consists of the same meals over and over again. So when you find one that doesn't suck, you need to get it in your rotation. This recipe stays good for days, is easily reheated, and has a delicious sauce that will keep you coming back day after day with a smile on your face.


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

  • 👰🤵Happy anniversary Tim and Caitlin Paulson. 
  • 🎂 Happy birthday Adam Arriola, creative director at Purifly. 
  • 🎂 Happy belated birthday to Chase Denton from CrossFit Kukosa in Zambia. 
  • Congratulations to Roman Khrennikov on the baby announcement. 
  • Olivia Kerstetter, the fittest 14-15 year old, hits a 200 pound/91kg power clean double into three front squats. 
  • Alex Gazen hits three Anderson front squats at 225 pounds/102kg. 
  • Congratulations to Kirsten Therrien from SVG Athletics in South Hadley, MA on the 210 pound/95kg clean and jerk PR. 
  • Congratulations to Athena Perez on the 307.5 pound/139kg deadlift. 
  • This is so completely badass, it’s impossible not to share. 
  • CrossFit 8 Mile in Livonia, MI raised more than $12,000 for first annual “First Response Fights Autism” charity, that brought together 25 locals gyms to help support. 

1/27 - 1/29: The Fittest Experience (Taylor, TX)
1/28: Masters Of The Midway: Individual (Cary, IL)
1/28 - 1/29: Qualifiche Campionato Italiano Sthenathlon Blor (Milano, Italy)
1/28: Masters Of The Midway (Cary, IL)
1/28: Bloodline Brawl (Fort Myers, FL)
1/28: Sunshine CrossFit ALS Fundraiser (Bedford Hills, NY)
1/28: Bloodline Brawl VII (Teams of 3!) (Fort Myers, FL)
2/4 - 2/5: Modena Challenge: Intermediate and Rx (Modena, Italy)
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)
2/10 - 2/12: Fittest if the Coast Championship (Charleston, SC)
2/11: Cupid’s Clash (co-ed pairs) (Staten Island, NY)
2/11: The Big Chill (Chillicothe, OH)
2/11: Cupid’s Clash at THRIVE CrossFit 103 (Staten Island, NY)
2/11: Valentine’s Day Crush (North Hollywood, CA)
2/11: The Big Chill (Chillicothe, OH)
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)

See all upcoming events

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