“You are braver than you believe, stronger than you seem and smarter than you think.”- Christopher Robin, Winnie the Pooh
Aja Barto 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 three-time CrossFit Games athlete Aja Barto.
3 minutes each round
Run 200 meters
In the remaining time.
Max Russian Kettlebell Swings on an exhale only
Rest 1 minute between rounds
Time cap: 15 minutes
Some advice from Aja: “Upon finishing your 200-meter run and before you begin your KBS, take 3 breaths. As you begin your 3rd exhale, begin performing as many KBS as you can safely execute until you feel like you need to inhale again. At this point, stop your KBS, take another 3 breaths and repeat this pattern until the 3 min expires. Keep a running total each round and shoot for keeping your rounds within 2-3 reps of one another.”
To inquire about submitting an upcoming workout of the week, shoot us a note.
Extra cash and the auto-advancement to “boss” title make side hustles unbeatable. Start yours with WAG’s Nutrition Coach Certification, where you’ll learn how to get paid to help people transform their lives.
Through this program, you’ll become an expert in nutrition science and coaching. You’ll work with a real-life digital mentor, who will provide the feedback and guidance you can’t get from a bot.
Successful transformations aren’t made with just nutrition knowledge alone. You also have to understand the psychology of lasting change and how to use that to your clients’ benefit.
With the WAG Nutrition Coach Certification, we teach both. That combination is what’s helped our 25,000+ clients — and it can be what helps yours, too.
International Functional Fitness Federation (iF3), the governing body for competitive functional fitness, has signed a collaborative agreement with the International Testing Agency to handle and manage all their testing protocols.
Gretchen Kittelberger, President of iF3: “The ITA’s commitment to fairness and transparency, as well as keeping athlete welfare at the forefront of their operations makes them a perfect partner to manage our antidoping efforts. Our relationship with the ITA will allow athletes to be confident in the fact that when they step on the competition floor, none of their competitors have an unfair advantage.”
Tia-Clair Toomey got some airtime in a new national ad campaign from Hyperice that also featured some of the world’s biggest sports celebrities like tennis star Naomi Osaka and Memphis Grizzlies guard Ja Morant.
Rogue tickets are almost all sold out, except for executive suites and general admission. We now have 19 female and 17 men confirmed out of 20 total.
GOOD READ: Writing for CompTrain, Harry Palley discusses burnout:
“Burnout…It’s one of the most exhausting and demoralizing feelings in the world. The name, “burnout”, is incredibly accurate at the emotional level. You desperately want to show up and continue to play like a champion, but your passion and fire that once was there, just… isn’t. And trying harder seems to make it worse.”
What It's Like Competing at the CrossFit Games as a Type-1 Diabetic
Delaney Wade looked like every other teen athlete in the 14-15-year-old division at last month’s CrossFit Games. The 15-year-old entered the competition ranked sixth and was hungry to show what she was made of.
But Wade had an extra challenge on her plate: managing her blood sugar levels. She’s a Type 1 diabetic.
Putting a Plan in Place
Tracking blood sugar levels in relation to physical activity is a rollercoaster. Different types of exercise can cause blood sugar spikes and drops.
“We know carbs cause highs, but if you’re lifting heavy, at a slower pace, then you tend to go up. If you are doing a lot more cardio, fast-paced stuff, it tends to fall,” explained Wade’s father Bruce, in a conversation with the Morning Chalk Up before the Games.
Every week, our team of journalists publishes exclusive stories available only to RX members, covering topics from professional coaching, the latest affiliate trends, feature stories on CrossFit Games athletes, and more. Here are a few RX stories we published this week. Start reading for just $1.
Steve’s Club National Program Unveils IGNITE Fundraising Workout
Steve’s Club National Program has unveiled a new month-long program to raise critical funds for underserved youth and those from underserved communities. The nonprofit will host IGNITE, a nationwide workout fundraiser, beginning on October 1 and running through November 1. The goal is to raise $90,000.
One big thing: Steve’s Club provides health education and leadership opportunities for at-risk children. The organization initially began in 2007 with one program in Camden, NJ. It has now grown to more than 20 programs nationwide.
Steve’s Club hosts an annual leadership camp in Colorado for 20 youth athletes, bringing them together to build teamwork and foster leadership. The goal is to help create role models in the community.
The details: The provided information references Steve’s Club in multiple ways. The 17-minute time cap represents the 17 Local Steve’s Clubs around the country while the 20 burpee buy-in represents the 20 youth athletes who designed the workout.
There will be two versions of the workout available on October 1 and throughout the month. One features full equipment while the other caters to those with limited or no equipment.
Get involved: Those wanting to support Steve’s Club can do so in multiple ways. Gyms can host a workout for a $100 fee while individuals can participate for $20. Those unable to compete can simply make a donation through the fundraising website. There will not be a workout leaderboard to compare times, but the athletes can see their efforts reflected on the fundraising tracker.
Should Your Deadlifts Be Touch and Go
Like all good questions, the answer is...it depends. Your experience, where you're strongest in the lift, and the overall goal of your workout all play a factor in deciding. Check out whether you should be going touch and go or not.
Become an expert in nutrition science and coaching, with the knowledge to help your clients get the results they want for their physical, mental and emotional health. The WAG Nutrition Coach Cert sells out fast, so don’t sleep on this opportunity.
Handstands, handstand walks, handstand push-ups, we spend a lot of time upside down in CrossFit. But mastering these movements can be a humbling journey for even the strongest of athletes. Give these five movements a go before your next session to help you become stronger and more confident on your hands.
ButcherBox delivers high-quality meats at unbeatable prices straight to your door each month. Sign up today, and you'll get two pounds of 100% grass-fed, grass-finished ground beef in every order for the life of your membership.
Eggs, cheese, avocado, all wrapped up together and tossed on the grill? Breakfast burritos are unquestionably the champion of breakfasts. What's more, this recipe is only 300 calories, so you can add it to your meal rotation without breaking your macros.
Congratulations to Laura Prinsen from CrossFit Ammo in Allen, TXon the 265 pound/120kg clean PR.
Congratulations Ben Wiebe from Winkler, Canada on the first bar muscle-up and for being handy with tools.
CrossFit Wallingford in Wallingford, CT, is doing 24 hours of Hero WODs on September 11 to raise money for the Connecticut House of Heroes, an organization that supports veterans with home services and repairs. If you’d like to participate, register.
FLxR Fitness community raised nearly $2000 for Solutions for Change, a non-profit providing opportunities to the homeless through education, job placement and housing.
This email may contain affiliate links. We make a small commision off of purchases made via our affiliate links to help support this newsletter. If you no longer wish to receive the Morning Chalk Up newsletter, unsubscribe here.