“Greatness is a road leading towards the unknown.”- Charles de Gaulle
COMPETITION
Where to Workout in Austin During the 2022 Rogue Invitational
The 2022 Rogue Invitational is less than two weeks away, and we’ve got you covered with everything you need to know about visiting the Texas capitol area of Austin. Between now and the competition, we’ll be dropping the best places to grab coffee, cocktails, a quick meal or a delicious sit-down, and must-do activities to stay active when you’re not cheering on your favorite athletes at Dell Diamond.
To kick things off, here’s your guide to getting your fitness in while in the Austin area.
1. CrossFit Central
CrossFit Central Downtown
410 Pressler Street Austin, TX 78703
CrossFit Central Burnet Road
6205-A Burnet Road Austin, TX 78757
With two locations, classes all day long and open gym available, it’s the perfectly convenient drop-in spot. Register a drop-in beforehand online by securing your spot: view the schedule here.
2. CrossFit Round Rock
350 Old W Dr, Round Rock, TX 78681
While many attendees choose to stay in the heart of Austin, the Rogue Invitational is actually held in Round Rock, about 20-25 miles north of the buzzing city. If you’re staying closer to the venue, CrossFit Round Rock (CFRR) is your go-to. Located only 10 minutes from the event, they’ve expanded their open gym hours to make sure every fan can get their own dose of fitness in.
“Not only does CFRR have the best community, all the surrounding gyms have amazing ones as well and welcome all traveling CrossFitters with open arms,” General Manager and coach, Sam Auburn, said. “We are so excited to meet CrossFitters from all over the world and showcase how welcoming our community is, here at CFRR. It’s an honor to host all the athletes each year. It truly inspires so many within our CrossFit community.”
To view the class schedule, reserve your spot and complete the waiver ahead of time, click here.
3. CrossFit Texas
641 West Front Street Hutto, TX 78634
Two Austin-local powerhouses, BPN and Yeti, have teamed up to bring you free classes at CrossFit Texas, coached by athlete and BPN Director of Sponsorship, Adam Klink. The affiliate is located about 5 miles from the venue. View the schedule and reserve your class ahead of time, as these spots will go quick!
Free classes coached by Klink: Friday, Saturday, Sunday at 7am, 8:30 AM
In case you missed it: Lauren Kalil, the host of The Bottom Line, spoke to Dex Hopkins and Brent Fikowski about if they think this new season structure is a step in the right direction, and have we gone back to the Regionals days?
WZA update: The TYR Wodapalooza kicked off their team qualifier squads of three (MMM/FFF) will take on seven workouts over 12 days to earn a spot to compete under the sun and palms in South Florida. 🏝
Inspiring story: Great piece in The New Republic about Ukranians taking up weapons training in CrossFit gyms in response to Russia’s invasion.
Interesting read: The Washington Post (paywall) has a good piece about how to exercise the best way to reduce fat cells in the body.
COMPETITION
MEMBER EXCLUSIVE
Rogue Invitational: Women’s Field Preview
When the women hit the field of Dell Diamond on October 28 for the fourth annual Rogue Invitational it will be without some of the top stars in the division. The most notable name absent from competition will be six-time “Fittest Woman on Earth” Tia-Clair Toomey, who has decided not to defend her Rogue Invitational championship belt, a belt she has won three times since the event was created back in 2019.
Toomey is joined by fellow Games podium finisher Mal O’Brien, Brooke Wells (fifth at the Games) and Haley Adams (ninth at the Games) who have all elected to pass on the competition. This leaves the premiere offseason event without four of the top-10 finishers at this year’s Games.
Despite the absence of those four athletes the women’s field nevertheless will be fun and compelling to watch.
We have looked over and analyzed the field and just like the men we have grouped them into four categories for us to review where we think they could finish.
WOAH! Noah Ohlsen Break Fran World Record in WZA Online Qualifier?!
What is the fastest Fran time to date? Is it sub-1:50? From the research we’ve done, the answer is no… at least until now! Noah Ohlsen helped test some of the team online qualifiers for TYR Wodapalooza, which involved him doing the benchmark workout, Fran. Not only did he PR his own time, but he also might have the fastest time to date. Morning Chalk Up’s Lauren Kalil catches up with Ohlsen as they go through the play-by-play while watching his Fran video.
10 Questions the CrossFit Games Rulebook Should Answer Mid-November
With the newly announced change in structure for the 2023 CrossFit Games season, there are still many questions left unanswered and details that need to be fleshed out. CrossFit said that the entire rulebook will be released next month in an Instagram post and a spokesperson also reiterated the estimated release date.
One big thing: This is the earliest athletes and stakeholders will have received the rulebook, which is part of a more concerted effort by CrossFit to announce changes and updates further in advance to give everyone time to plan for the season ahead.
CrossFit has made steady improvements over the years to get the rulebook out earlier.
2023 Season: Estimated November 2022 – A minimum of 78 days if released by November 30.
2022 Season: Released on December 28, 2021 – 58 days before the start of the Open
2021 Season: January 7, 2021 – 63 days before the start of the Open
2020 Season: August 28, 2019 – 44 days before the start of the Open*
In 2020, the Open took place in October
2019 Season: January 7, 2019 – 26 days after the start of the season
A few important unanswered questions:
How will CrossFit determine the Semifinal ranking system used to award two additional Games spots?
Will each Semifinal send the same number of male and female athletes or could these differ? For example, if Australia’s female world ranking is higher than their males (sorry fellas), then do the females receive four or five spots and the males receive three?
Will world ranking impact the lane assignments for workout 1 at Semifinals? Or will it be based on an athlete’s Quarterfinal finish?
When will the final two “strength of field” Games spots be decided and announced?
If North American and the European Semifinals qualify 10 athletes to the CrossFit Games, will the final event heat include only the top 10 athletes or a larger field given that athletes from earlier heats could reasonably qualify?
What are the payouts for all stages of competition?
Where will the seven Semifinal events be held?
Will Semifinal athletes be allowed to compete in both age group and individual/team divisions like in 2021?
What criteria will be used to determine which athletes can compete in the Region they are long-term residents of (ie: Roman Khrennikov vs Tia-Clair Toomey)?
For teams when will the cut-off date for residency be? Has it changed?
Today’s workout is programmed by one of the fittest men out of the United Kingdom, Joshua Al-chamma. The now-California resident made his first appearance a memorable one at the 2022 NOBULL CrossFit Games this year when he helped the CrossFit Invictus team to a third place finish.
He and the team plan on running it back for the 2023 season in hopes of capturing the Affiliate Cup but before then he is one of the athletes that will be competing as an individual at the Live Invitational Zelos Games in Las Vegas, NV on November 12-13.
Joshua Al-chamaa 3 minutes on, 1 minute off until Ski Calories are complete
21/17 Calorie Row
21/17 Calorie Bike
Then
200/150 Calorie SkiTime Cap: None
Scaling Options:
No scaling options
Some advice from Josh: “Consistent efforts on the row and bike. Go big on the ski. 60 seconds of rest will allow you to rest your mind and body.”
To inquire about submitting an upcoming workout of the week, shoot us a note.
THINGS TO...
...TRY
Three Drills To Improve Your Gymnastic Strength
Gymnastic strength takes time to develop, but doing the same drills day after day can become tedious at best and, at worst, mind-numbing. Add these three innovative exercises into your routine to see strength gains while keeping your brain engaged.
Want to offer your clients long-term results? Need more revenue for your gym? A nutrition challenge may be the answer. Join SugarWOD’s webinar with Nicole from Healthy Steps Nutrition Mentoring to learn all about setting up your nutrition challenge and converting it into an ongoing nutrition coaching program.
A common deadlift fault that can lead to injury or inefficiency is initiating a deadlift with your knees. Recognizing this easy mistake is the best way to start correcting your form. Does this look familiar to you? Then learn how to fix it!
Your Pregnancy And Postpartum Athleticism Coaching Certification
Learn how to help pregnant and postpartum athletes understand and adapt their training and mindset. This course covers physiological changes that occur, managing injuries, how to assess core and pelvic issues, and effectively programming for your athletes. Even better, use code “OCT22” for 25% off today.
Thick and creamy pumpkin pie overnight oats with chia make the perfect easy breakfast. These healthy pumpkin overnight oats are protein-packed thanks to Greek yogurt and naturally sweetened with a bit of pure maple syrup. Top with whatever your heart desires. Like Pumpkin Spice syrup (sorry not sorry).
🎉 Congratulations to PG CrossFit in Beltsville, MD on celebratingthree years in business.
Congratulations to Kade from CrossFit Texas in Hutto, TX on getting his first bar muscle-up.
Brandon Tucker from Columbus, GA (who broke the record for most bar muscle-ups in 24 hours earlier this year) completes weighted double touches— toes to bar + bar muscle-up. Will you try it?
Babylon CrossFit on Long Island, NY has already hit their goal of raising $20,000 for Barbell for Boobs— their event will be held this Saturday, October 15th from 7-9am. Pre-Registration is required.
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