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Is 2024 Going to Be Australian Peter Ellis’ Year?

 
Morning Chalk Up

January 24   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • With little room for error in the Oceania region, Australian Peter Ellis is fully committed to the 2024 season
  • Learn more about the International Functional Fitness Federation and how it helps support athletes financially
  • Adapt the 2024 TYR WZA programming to your affiliate with our guide

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QUOTE OF THE DAY + Send us a Quote

“My whole day will revolve around training for Torian [Pro, the Oceania Semifinal] this year. I’m going to give it a real good crack to make it to the Games.” - Peter Ellis

 
PROFILE
  Does Australia’s Peter Ellis Have What It Takes to Make the CrossFit Games in 2024?  

Does Australia’s Peter Ellis Have What It Takes to Make the CrossFit Games in 2024?

Peter Ellis is an up-and-coming Australian CrossFit athlete working his way up the leaderboard over the last two years.

In December 2023, the 21-year-old dominated the Elite Men’s Division at the 2023 Down Under Championship in Wollongong, Australia. Consistency was key to his overall win, which saw Ellis finishing with two event wins, six top-three finishes, and no finishes outside the top 10.

  • While the win at the Down Under Championship was a huge confidence boost to the Australian athlete, Ellis’ focus is on a loftier goal: earning his first ticket to the 2024 CrossFit Games.

Ellis has made two Semifinal appearances, finishing 20th in 2022 and then narrowly missing out on a ticket to the Games in 2023, where he finished an impressive 5th at the Torian Pro.

Ellis’s 2024 season plans: With only three spots available in Oceania, there’s no room for weaknesses or errors. Last year, Ellis managed to secure three second-place finishes at the Torian Pro.

Coming into the 2024 season, this up-and-coming athlete has focused on attacking his weaknesses, as he said in an interview with The Morning Chalk Up: “The biggest thing I’m trying to work on is consistency, because even though I do well in some events, I need to make sure that’s across the board, and that’s why I did well at the Down Under Championship.”

Ellis has made some major life changes in the lead-up to the 2024 CrossFit Games season, including leaving his day job as a plumber so he can focus solely on his training:

  • “My whole day will revolve around training for Torian this year. I’m going to give it a real good crack to make it to the Games,” the 21-year-old said.
  • “When I was plumbing full-time, I would work 8 [hours], sometimes 10 hours a day, and [then] go to the gym and train for 2-3 hours,” he said.

Since leaving his job as a plumber, Ellis has been able to focus on his recovery. Now, he’s sleeping better, is fueled adequately between workouts, and has time for mobilization:

  • “When I was working before, I was only training once a day. I [would] get home from the gym and still [be] wired; it takes me a while to calm down… then I’m up at 5:30 AM the next morning again for work,” Ellis said.
  • “[Now], I might be doing the same amount of volume [as before], but I’ve split it up into two sessions, so the intensity goes up. I’ll have 100% energy in the morning. Go home, eat, rest, recover, then 100% energy in the afternoon,” he said.

Ellis’s drive to be the best is apparent. But where does it come from?

In 2019, when he was 17 years old, Ellis and his father made the lengthy journey from Australia to the U.S. to watch the CrossFit Games as spectators, as he remembers.

“My dad took me over there [to the Games]… and I was fully addicted, and all my decisions from that point have been about how I can get back there as a competitor,” he said.

The bottom line: Ellis is hungry to make it to the Games, and he’s overhauled his life to give himself the best chance of achieving this. But that’s not all he’s striving for: “The long-term goal is obviously to win everything and to be the best in the world; there’s no point in aiming below that.”

We’re excited to see what the 2024 season brings for Ellis. Could 2024 be his year?

 
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SPEED READS

Training With the GOAT 🐐: Check out this video of YouTuber and content creator Will Tennyson training with five-time CrossFit Games champ Mat Fraser.

🚣 🚣 Lessons on Aging, From a 93-Year-Old World Champion Rower: The Washington Post recently featured Richard Morgan, a 93-year-old world champion indoor rower with the aerobic engine of a 30-40-year-old person. Check out the story for some lessons about aging well.

✍️ Thank You From Walden University PhD Student: CrossFitter Priscilla Fleming is a PhD student at Walden University and asked for some help from the community. She needed volunteers who have been doing CrossFit for the past three months to complete a short survey that examines the connection between the effectiveness of mental health treatment and CrossFit. Here’s a quick note of thanks from Fleming:

  • “Thank you so much for taking the time to help me on this journey! I am so excited to see what results come from this study.  Because you put my survey information in your email, I was able to collect more than enough surveys for my CrossFit participant group. I can’t thank you enough. I would also like to thank the CrossFit community for helping out a fellow CrossFitter and showing the heart of the CrossFit Community! It was an amazing feeling to have that large of a response. Excitement, joy, love, support, pride, are just a few words to describe this experience.”

ICYMI: Athena Perez “poked a bear” in Andrew Hiller, and will journal her year-long journey.

 
COMPETITION
  How the International Functional Fitness Federation is Growing the Sport of CrossFit and Financially Supporting Athletes  

MEMBER EXCLUSIVE

How the International Functional Fitness Federation is Growing the Sport of CrossFit and Financially Supporting Athletes

If you haven’t yet heard of the International Functional Fitness Federation (iF3), get yourself acquainted, because they are one of the most important organizations in the global functional fitness space and will play a role in the future of the sport of CrossFit.

While all CrossFit affiliates and members are promoting the growth of the CrossFit methodology and sport every day, the iF3 takes it a step further by lobbying national sports governing bodies.

Continue Reading...
 
COMPETITION
  Adapting the 2024 TYR Wodapalooza Programming for Your Affiliate  

Adapting the 2024 TYR Wodapalooza Programming for Your Affiliate

The 2024 TYR Wodapalooza once again delivered a spectacular festival of fitness across four days in Miami. The elite individuals put on a show through rain and sun, and with over 40 divisions, plus numerous community workouts and events, there was truly something for everyone.

  • Today, we’re modifying the 2024 TYR WZA Elite Indy programming so your members can try these workouts at your affiliate.

Keep in mind that some of the equipment and spacing are not feasible for some gyms, so these workouts are meant to be for the average affiliate with access to standard CrossFit equipment.

Elite Indy Event 1: “Double or Nothin’

  • For Max Load:

    2 Attempts of the following complex:
    1 Snatch + 1 Hang Snatch

    *Tie-break: Max OH Squats
    :45 on | :45 off

Use this complex as the strength segment of the class. After a substantial warmup for these technical lifts, I recommend changing to an EOMOM format to give ample time for weight adjustments and rest.

  • Increase the number of sets based on your programming for the week.
  • Option: Add one OH squat to the complex instead of max reps for each set.
  • WZA Winners: Guilherme Malheiros at 310 pounds and Julia Hannaford at 195 pounds + 5 OHS.

Elite Indy Workout 2: “Cortadito

  • For Time:

    30-20-10
    Parallel Bar Dips
    Deadlifts

    – Into –

    15-10-5 Front Squats
    30-20-10 Bar Facing Burpees
    (185/125 pounds)

This one was heavily modified at the live event due to rain. Find the original workout here. Use rings or horns for the dips. Reduce the reps as needed to keep athletes from blowing up early. Scale to assisted dips to keep the intended stimulus.

  • The weight should allow your heavy hitters to go unbroken, but the majority of athletes will break into multiple sets. 155/115 pounds would be more accessible loads.
  • Option: Make an “Rx+” or “Competitive” option with the original weights to allow the advanced athletes to go for it.
  • WZA Winners: Arielle Loewen at 8:10 and Colten Mertens at 7:05.

Elite Indy Event 3: “Deja Vu

  • 3 min AMRAP – 5 min AMRAP – For Time (8min Cap)
    1 min rest b/w each

    25/20 Calorie Row
    30 Wallballs (20/14 pounds)
    20 Strict Chin-Over-Bar Pull-Ups (Originally 35 C2B Pull-Ups)
    30 Box Jump Overs (30/24 inches)
    25 DB Snatches (100/70 pounds)

2 Scores: Total reps across all parts, and time on the final round

This event was also modified from its original version due to rain, the organizers implemented their contingency plan quickly and changed the 35 chest-to-bar pull-ups to 20 strict chin-over-bar pull-ups. I recommend increasing the time cap of the final round to 12 minutes, making it a 20-minute total time domain, and allowing everyday athletes a better chance to complete all the reps.

  • The box jumps could be modified to the standard 24/20-inch heights.
  • The dumbbell is meant to be heavy, so using a weight that is uncomfortable will keep the intended stimulus. If 50/35 pounds is the usual Rx, load for DB snatches and try 60/40 pounds.
  • WZA Winners: Emma Cary 5:31, and Samuel Kwant 5:53.

Elite Indy Event 4: “Wipe Out

  • For Time:

    50/40 Cal Echo Bike
    Swim
    150 Beaded Dubs
    Swim
    500m Assault Run

Unless your affiliate has access to a pool, this one will need to be modified. The swim was a major separator in this event, with times varying drastically. Change the swim to 500 meters on the ski erg, which targets similar muscle groups as swimming. If you don’t have ski ergs, substitute rowing.

  • The beaded jump rope was an added challenge for the elite athletes by slowing down the speed at which the rope could travel. Use your regular speed ropes and reduce the reps as needed to keep that portion under three minutes.
  • Ideally, you can convert the Assault run to an outdoor run. However, at the time of this article’s publication, much of the country is covered in snow or ice. So, to keep your athletes safe and warm, you could turn Wipe Out into a palindrome, starting and finishing on the echo bike. Because who doesn’t love finishing a workout on the bike?
  • WZA Winners: Grace Walton in 13:48 and James Sprague in 12:46.

Elite Indy Event 5: “El Circo

  • For Time:

    Buy-in: 90ft Mixed Grip Kettlebell Lunge (53/35 pounds)

    Into, 3 Rounds of:

    3/2 Rope Climbs (1st rep seated)
    18 Toes to Bar
    90ft HS Walk

    Buy-out: 90ft Mixed Grip Kettlebell Lunge (53/35 pounds)

The limiting factor with El Circo could be space. Change the buy-in to 30 front rack lunges in place with a single kettlebell and modify rope climbs as needed. Incorporate progressions and practice time into the warmup to give athletes guidance for the WOD.

  • If you have space to keep the handstand walk, reduce the distance to 30 feet, with 3 wall walks as a scale.
  • Option: Switch to a kettlebell overhead lunge for the buy-out so athletes can experience both positions of the mixed grip.
  • WZA Winners: Danielle Brandon 8:04, and Brent Fikowski 8:36

The bottom line: Modifying the workouts from major CrossFit events is a great way to test ourselves and help us appreciate the unique fitness level of elite athletes. It can also add excitement to your programming and draw attention to the sport. Have fun with these and feel free to modify the workouts based on your gym and athletes’ needs.

 
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