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2024 TYR WZA Starts…Tomorrow!

Morning Chalk Up

January 10   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • 2024 TYR WZA women’s podium picks and dark horses from analyst Austin Heaton
  • Building the proper mindset for long-lasting health and fitness success
  • The Weekly Buzz is coming in hot with sports and affiliate news updates
  • How to Watch: 2024 TYR Wodapalooza
  • And, where you can drop in for a workout in Miami

Elevate your gains in 2024 with Morning Chalk Up’s New Year Nutrition Guide.

QUOTE OF THE DAY + Send us a Quote

“Believing you are capable of being healthy is not dependent on already being healthy.” - Adam Bornstein, author of You Can't Screw This Up

  2024 TYR Wodapalooza: Women’s Indy and Women’s Team Podium Picks and Dark Horses  

2024 TYR Wodapalooza: Women’s Indy and Women’s Team Podium Picks and Dark Horses

Just as the men’s side of the 2024 TYR WZA is likely going to be an intense three-way battle for the individual crown with no clear favorite, the women’s side is expected to turn out similarly.

Without Laura Horvath, Tia-Clair Toomey-Orr, or Emma Lawson in the field, this week is our first chance to see who’s the “best of the rest.”

Along with that discussion, we will also take a look at the elite teams and make some predictions about who has the best chance to win against a stacked field.

  • Podium Picks: Athletes we believe have the best chance to finish on the podium.
  • Dark Horse Picks: A few athletes we believe might perform much better than expected.

Let’s dive in.

Podium Picks: Women’s Individual Division

Gabi Migala: Migala has been on an upward trend over the past five years, averaging a sixth-place finish at the CrossFit Games through the past three years and an all-time best finish of third overall last year.

She also won the European Semifinal last season and is coming off of a great fourth-place performance at the stacked 2023 Rogue Invitational, finishing only 20 points behind Lawson in third.

Here at TYR WZA, she is sure to place high in the first event, “Double or Nothin’,” and will look to capitalize later in the day on Friday.

In fact, by looking at the workouts, this programming is perfect for Migala.

There’s a good amount of heavy barbells, sandbags, and running, all of which she excels at. Her only weak points may be high-rep gymnastics and potentially swimming.

Overall, we believe Migala is in a perfect position to win 2024 TYR WZA.

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🚨 ✍️ Open Registration is Live: Register for the 2024 CrossFit Games Open now and compete February 29-March 18!

2024 TYR WZA Tickets 🎉: They are running out fast, and once they are gone, they are gone (well, at least the Elite and VIP passes). Don’t miss the party.

🎙️ 🎙️ The Weekly Buzz: Check out our news brief collab between the Morning Chalk Up and Kettlebells and Cocktails to get caught up on some of the top community, affiliate, and sport stories of the week.

  • On this week’s episode: Joe and Niki discuss the big news of the week, CrossFit’s new Official Apparel and Footwear Sponsor, and last-minute news heading into TYR Wodapalooza.

New Nano Alert 👟 🔥: The Reebok Nano X4 is coming on January 12. Learn more.

ICYMI: 2024 TYR WZA men’s podium picks and dark horses from analyst Austin Heaton.

  Achieve Lasting Health and Fitness Success: Five Lessons from Adam Bornstein  


Achieve Lasting Health and Fitness Success: Five Lessons from Adam Bornstein

Do you find yourself struggling to maintain a healthy lifestyle? Are you tired of restrictive and unrealistic diets and fitness plans? If so, you’re not alone.

In a recent interview on the Consistency Project podcast with health and fitness expert Adam Bornstein, we discussed the common pitfalls preventing people from finding health and fitness success that sticks.

Adam wrote one of only a few of the mainstream health books I recommendYou Can’t Screw This Up. In it, and our conversation together, he points out that many diet plans and fitness programs set people up for failure from the start.

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  Achieve Lasting Health and Fitness Success: Five Lessons from Adam Bornstein  

The Weekly Buzz – WZA Preview & GoRuck Announcement

Watch Now...
  How to Watch 2024 TYR Wodapalooza and Schedule of Events  

How to Watch 2024 TYR Wodapalooza and Schedule of Events

The 12th annual TYR Wodapalooza is about to kick off under the Miami sun. We have everything you need to know to join in on the action, whether you’re watching from Bayfront Park or your living room.

How to watch: The live stream will be available on Loud and Live’s YouTube page each day of the competition, January 11-14th.

Who’s competing: Here’s the full roster of elite athletes throwing down this weekend. Note that there are a handful of competitors throwing down in both the individual and the team divisions. We saw this last year with athletes such as Ricky Garard, Patrick Vellner, Andrea Nisler, and Brittany Weiss, among others. This is the second year that athletes can compete in multiple divisions.

Schedule of events: We have all the elite team and individual workouts and start times (in your local time zone) on our TYR Wodapalooza competition hub, and the schedule for all of the divisions is posted on the TYR Wodapalooza website.

Stay in the loop: The Morning Chalk Up team will be providing onsite coverage in Miami of the competition, including exclusive athlete interviews, highlights, photos and daily recaps on our YouTube channel and Instagram page.

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  Guide to Working Out at 2024 TYR Wodapalooza  

Guide to Working Out at 2024 TYR Wodapalooza

Just because you are in town watching the athletes lift heavy and run fast during TYR Wodapalooza doesn’t mean you have to take a rest day. There are plenty of opportunities to get your fitness in while in Miami, and while not a comprehensive list, here are a few affiliates located near the venue that welcome drop-ins during the competition.

There are plenty of special workouts with elite athletes and brand activations as well — keep an eye on the Morning Chalk Up Instagram feed for more.

Peak 360 Miami 

6802 SW 81st St, Miami, FL 33143

Peak 360 Miami, home to Games athlete Noah Ohlsen, will be bustling throughout the entire WZA week.

  • Peak 360 is hosting Miami Fitness Week, presented by Nike.
  • All drop-ins for the week will be free.

During the WZA weekend, Peak 360 will be your “Miami Metcon Gym.” They’re hosting a series of “Miami Metcon Classes,” where visitors can try on and test the new Nike Metcon 9 in a workout.

More special events:

  • Miami Plunge Club is in the building with plunges all week.
  • Pliability is stopping by with special coaches for stretch and workout events.
  • Weightlifting and endurance clinics throughout the week.
  • Community WODs on Saturday.

CrossFit Yellow Falcon Miami 

1850 NW 7th Ave, Miami, FL 33136

CrossFit Yellow Falcon just moved into a brand-new location only 12 minutes away from Bayfront. They are one of the biggest affiliates in the area and were awarded the Best CrossFit Gym in Miami in 2023 by the Miami New Times.

If you are visiting Yellow Falcon, there is no need to RSVP; just walk right in!

  • Friday, January 12: 8 AM Workout with Annie Thorisdottir, sponsored by Momentum
    • Momentum products will be available on-site for sampling.
  • Sunday, January 14: 11 AM Workout with Brent Fikowski, sponsored by Ascent Protein
  • Head here to check out their class schedule.
  • There are showers and changing rooms if you want to squeeze in a workout before a long day of spectating. You’ll also find plenty of parking.
Continue Reading...
  Guide to Working Out at 2024 TYR Wodapalooza  

Morning Chalk Up New Year Nutrition Guide

Okay, so it’s that time of the year when we all say “New Year, New Me”. Well, Morning Chalk Up has your back with our New Year Nutrition Guide – your secret weapon for smashing fitness goals, conquering new milestones, and becoming the best version of YOU! Because this year, it’s not just about saying it – it’s about owning it!

Because Tacos Won't Solve All Your Problems.


Fix Shoulder Pain Before It Starts

Try these exercises to help with shoulder pre-hab and rehab, strengthening the scapula and rotator cuff. We are so tough on our shoulders, and we want them moving well and pain-free for years to come. Add these into your warm-up before a big pull-up workout to protect against nagging injuries.




The New AIRWAAV Miami Vice Collection

AIRWAAV is launching their limited-edition Miami Vice Collection tomorrow but is giving Morning Chalk Up Readers first dibs. Check out the new Paradise Pink and Ocean Blue mouthpieces along with limited edition merch to celebrate the TYR Wodapalooza Fitness Festival.



Become a Bar Muscle-Up Pro

Perfect these drills, and you'll be cruising your way through big, beautiful sets of bar muscle-ups in no time. The Open is coming, and bar muscle-ups often make an appearance. If you're still struggling to snag this movement, now's the time to really start drilling.



Do Wellness on Your Terms

Check out the wide range of OLLY gummy vitamins to find what works best for you, your lifestyle, and your personal health journey. Shop by ingredient or by benefit and receive free shipping on orders over $59.



Some Free Morning Chalk Up Swag

You can earn exclusive rewards like stickers, patches, and mugs (all the way up to a barbell) by simply referring people to subscribe to our free daily newsletter. Grab your exclusive link and start sharing the Morning Chalk Up with your friends, family, and people you met one time on a Saturday morning WOD to get started.


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

3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23: CFL Teen Take Over (Lorton, VA)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)

See all upcoming events

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