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2024 TYR WZA Week Is Here!

Morning Chalk Up

January 9   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • 2024 TYR WZA men’s podium picks and dark horses from analyst, Austin Heaton
  • Zone 2 training is gaining lots of press. Learn more about building running volume as a CrossFitter
  • What were the top fitness products this holiday season?
  • Heading to TYR WZA this week? Check out these food and drink hot spots
  • And, make sure to stay caffeinated under the Miami sun with these coffee shop picks

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

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“If the highest aim of a captain were to preserve his ship, he would keep it in port forever.” - Thomas Aquinas

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

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

The first major CrossFit competition of the 2024 season is only days away as the CrossFit world’s most elite men and women head to the beach to throw down at the 2024 TYR Wodapalooza in Miami, FL.

As the community waits in anticipation to see which athletes are in the best form to start the year, we put together our list of podium and dark horse picks to give some ideas of where the main battles will be fought.

  • 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 get started.

Podium Picks: Indy Men’s Division

In our opinion, the 2024 podium is likely going to have the same athletes as it did in 2023, but in a slightly different order.

Here’s a quick reminder of the 2023 podium:

  • 1st: Ricky Garard
  • 2nd: Roman Khrennikov
  • 3rd: Patrick Vellner

Patrick Vellner: This year, we strongly believe that Patrick Vellner — the 2022 Wodapalooza champion — is going to end up on top. He looks to be firing on all cylinders and this competition could be just the beginning of a record season for him.

Vellner closed out 2023 with a bang as he not only finished second overall at the Games, but he also won the ultra-competitive Rogue Invitational.

At WZA 2023, Vellner finished only 12 points behind Khrennikov and we’re sure he’s done everything he can to stop that from happening again.

This trio of Vellner, Khrennikov, and Garard has become something of a rivalry over the past couple of years and we expect this to be a close one. That said, we also expect Vellner to take it this year.

Roman Khrennikov: Khrennikov also had a phenomenal end to his 2023 season as he dominated at the Dubai Fitness Championship. But he’s obviously still upset that his injury at the Games cost him the second-place overall position and even a possible title.

Khrennikov has been making a lot of waves in the off-season with a bit of post-Games trash talk towards the other competitors, and that has further contributed to the intensity at WZA.

Last year, Khrennikov had four event wins at Wodapalooza, but due to a 14th-place finish in Event 1, he wasn’t able to catch Garard.

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Wodify's 2023 Benchmark Report - Your Blueprint for Success

Wodify's 2023 Benchmark Report - Your Blueprint for Success

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Access our comprehensive metrics and insights to benchmark your progress against peers of similar size and scope. This comparison is key to understanding your gym’s unique position in the fitness landscape.

Ready to take your fitness business to the next level? See where you stand, identify growth opportunities, and chart a course for success with Wodify’s 2023 Benchmark Report.

Strategize with Data!


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 and 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: Memory lane: TYR WZA’s recent past.

  Five Things for CrossFitters to Consider When Building Up Running Volume, with Training Think Tank Coach Ryne Sullivan  


Five Things for CrossFitters to Consider When Building Up Running Volume, with Training Think Tank Coach Ryne Sullivan

As the New Year dawns, many of us like to set new goals and step outside our comfort zones. For those looking to build running a little bit more into their exercise routine, this article is for you!

Below are five main areas to set yourself up for success if you’re just starting your running journey or you’re an experienced runner looking for reminders of the basics. To get some sound advice from an expert in the space, we’ve reached out to Training Think Tank Coach, Ryne Sullivan.

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  The Most Purchased CrossFit-Related Products of 2023 Christmas  

The Most Purchased CrossFit-Related Products of 2023 Christmas

Now that the 2023 Christmas season is officially over we have some pretty awesome data to share when it comes to analyzing the most popular CrossFit/Fitness products of the holiday.

A couple of weeks ago we discussed how creatine gummies were currently ranked as number two on the top 25 best-selling products on Amazon in December, but were they able to retain their position during Christmas?

In this post, we will be highlighting which products and brands in our space did the best in terms of brand growth and overall sales, according to Google search volume as well as website and social media traffic.

Let’s dive in.

According to the data by Exploding Topics, massage guns as a search term were receiving about 673K monthly searches on Google, which was a growth of 178% over the previous three-month period.

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  Looking for a Bite and a Beverage During TYR Wodapalooza? Try These Miami Hot Spots  

Looking for a Bite and a Beverage During TYR Wodapalooza? Try These Miami Hot Spots

You’ll need to stay nourished while taking in all the fitness that TYR Wodapalooza has to offer. Luckily, Miami has an incredible selection of flavors and options to satisfy even the pickiest palates.

Here are some fantastic spots to enjoy a meal and libations:

1. Doya 

347 NW 24th St, Miami, FL 33127

Doya is a modern Aegean Meze bar and restaurant based in the Wynwood area of Miami. They celebrate the Meze culture from Greece and Turkey with food and take inspiration from the greater Mediterranean region and the Middle East. Meze culture is based on the principle that food tastes better when shared.

Choose from an abundance of hot and cold plates to share, and enjoy bold, flavorful vegetables, meat, and fish. The dining room is open until 10:30 PM on weeknights and midnight on weekends, and the bar is open late to take the party into the night. Make a reservation here!

2. Enriqueta’s Sandwich Shop

186 NE 29th St. Miami, FL 33137

This no-frills Cuban diner offers 13 sandwich variations that are big, affordable, and delicious. There are traditional Cuban and classic protein combinations, and the shop is only about a 10-minute drive from the venue.

3. 1-800-Lucky

143 NW 23rd St, Miami, FL 33127

This ultimate Asian-inspired food hall offers seven cuisines ranging from Japanese to Thai and everything in between. It is a local marketplace punctuated with karaoke rooms and the background of the artistic Wynwood neighborhood. It’s the perfect spot for late-night eats, too — they’re open until 1 AM Monday through Wednesday and until 3 AM Thursday through Saturday.

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  Where to Grab Coffee in Miami During TYR Wodapalooza  

Where to Grab Coffee in Miami During TYR Wodapalooza

TYR Wodapalooza 2024 kicks off this week and countless fitness enthusiasts will descend upon Miami to compete, cheer on, and celebrate at one of the most distinct CrossFit events on the calendar. TYR Wodapalooza is a marathon, not a sprint, and what better way to help you make it through it than a strong cup of joe?

Here are some fantastic spots to find your caffeine fix.

1. Vice City Bean

1657 N Miami Ave. Ste C Miami, FL 33136

With two locations sandwiching the venue, spectators will find Vice City Bean easy to get to. This specialty cafe offers brews from featured roasters, as well as pastries and light food that are made by their talented culinary team or sourced from local vendors. They also offer several gluten-free and vegan options and the ability to order online.

2. Dr. Smood – Brickell Organic Cafe

701 S Miami Ave Suite 345, Miami, FL 33131

Perhaps you would like some food with your coffee or the option to grab a juice or something to nibble on later in the day. Dr. Smood has you covered. In addition to a full coffee menu, they also offer a multitude of juices and toasts, and you can build your own salads. Their mission is to offer clean, nutritious, and flavorful everyday essentials to the world, and they are located downtown, a stone’s throw from all the action.

3. Crema Gourmet Espresso Bar

1010 Brickell Ave Suite C 100, Miami, FL 33131

The creation of Crema Gourmet Espresso Bar started simply when the two founders, Ioannis Sotiropoulos and Efthymios Paliouras, vacationed in Miami and fell in love with the marriage of European and American cultures. They wanted to bring their love of socializing over good food, great coffee, and beautiful cafes to Miami, and Crema was born.

Just a few minutes from the venue, they offer coffee drinks, juices, and a fresh food menu, opening at 7 AM every day. If you find yourself exploring the city further afield, several other locations exist.

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  Where to Grab Coffee in Miami During 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.


Core Burner Workout

Build a better foundation to more effectively lift and train. Try these core exercises and start adding them into your routine.




Monthly Style Revamps

Dive into 2024 with a daring twist on your fitness fashion. The Grit and Grace Club is your ticket to a monthly style evolution. For just $50 a month, you can remain at the forefront of fitness fashion. Buy any pair of leggings by January 31, 2024, and unlock a monthly carousel of bold, fresh designs. Don't miss out!



Orange Cardamom Energy Bites

Try these easy, delicious energy bites, made with simple ingredients and a food processor. They're the perfect snack for on the go, or after a workout.



Steak Tips, Ground Beef or Wings

Choose your own add-on to your Butcher Box subscription. Butcher Box delivers high quality meat straight to your door each month, so you don't have to hassle with the holiday crowds at the grocery store.



The FREE 10-Day Built To Move Challenge with Dr. Kelly & Juliet Starrett

From January 9th - 19th, follow the Starretts' easy-to-implement daily practices and principles to transform your health and completely skyrocket your performance in all areas of life – at work, in the gym, and at home. Sign up today - it's your last chance!


Share Your CrossFit Story


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

3/2: The LKW Games (Lake Waccamaw, North Carolina)
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)
3/23: 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: Best Babes 608 (Janesville, Wisconsin)
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 South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Tampa (Tampa, Florida)
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 Wyoming (Cheyene, Wyoming)
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: First EVER Adaptive Festivus Games Competition (Waterford, United States)
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)

See all upcoming events

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