“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.”- Thomas Merton
COMPETITION
The Complete Guide to Working Out at 2023 TYR Wodapalooza in Miami, FL
Next week, CrossFit fanatics from around the world once again descend on Bayfront Park for a one-of-a-kind festival celebrating community, fitness and life. Whether you’re making the trip to volunteer or cheer your heart out, we’ve got everything you need to know about where to get a workout in during your time at the 2023 TYR Wodapalooza.
Please note that time stamps are in Miami, FL local time (EST).
Downtown Strength and Conditioning
15 SE 2nd Ave Miami, FL 33131
The premier gym closest to the venue is Downtown Strength and Conditioning, where the good vibes stay high all weekend long. All drop-ins come with a t-shirt (new designs this year!) and are valid for the full day. There’s a ton of events going on, and you can register via PushPress or their website for any of the following:
Monday, 5:15 and 6:15PM: NOBULL takeover and workout
Tuesday, 4:15, 5:15, 6:15, 7:15PM: A night with NOCCO featuring LSKD, Chestee & MFLH (open to friends and drop-ins!)
Wednesday, 3-5PM: Innov-8 takeover
Wednesday, 5:15 and 6:15PM: MFLH x Chestee takeover and workout
Thursday, 7:30AM: MFLH x Chestee takeover and workout
Thursday, 12-1PM: Battle Cancer class takeover
Thursday, 5:15 and 6:15PM: WIT London x Miami workout and takeover
Friday, 12-1PM: Battle Cancer class takeover
Saturday, 7-10PM: Kettlebells and Cocktails Happy Hour, presented by 2POOD (space is limited!)
Saturday, 12-1PM: Battle Cancer class takeover
Sunday, 8PM: Teen After Bash, presented by Pit Fitness Ranch ($30, includes t-shirt and food)
Special events are expected to sell out, so text your friends and book early!
Free Workouts, Win Cash: Join The Mayhem 2023 Challenge
Get ready to crush your fitness goals with the help of Mayhem Athlete.
The Mayhem 2023 Challenge is here and we’re giving all new members a month of free programming to kick things off right.
But that’s not all – you’ll also have a chance to win $10,000.
Plus, we’ll be giving away $1,000 cash, a free pair of Reebok shoes, and over $500 in gift cards each week in January to participants who sign up before January 7th.
Don’t miss out on this opportunity to transform your body and your life.
Final list: Want to know who is officially in for TYR Wodapalooza? We’ve got you covered with a full list of individual and team athletes. We will be on the ground and publishing the newsletter all weekend through the competition (Jan. 12-15) so keep an eye on our landing page for all the updates. 😎
Grab a cup of joe: In this week’s Coffee Break Conversation, hosted by Morning Chalk Up’s Preslie Hirsch, we’re chatting with veteran, author and founder of Bare Performance Nutrition (BPN), Nick Bare. Tune in here to learn about how he’s grown the Texas-based supplement brand from his college apartment to the booming business it is now (Rx only. Not Rx? Join here for $1!)
Great insights: Nicole Carroll, now CrossFit’s GM of Training and Education, talks about preserving the impact of CrossFit for future generations in a radically shifted landscape:
“To preserve what’s most important, we needed to create a shared common understanding of what the ‘magic’ of CrossFit actually is. Next, we would have to continue to communicate and bring new people into that magic effectively.”
What to eat: CNBC has a piece on the Mediterranean diet, which continues to push itself atop the debate as to what diet is best for longevity.
Interesting read: The New York Times (paywall) has an in depth piece on how people can balance strength training to cardio workouts.
COMPETITION
MEMBER EXCLUSIVE
Breaking Down The First Three Events For TYR Wodapalooza
Three of the individual events for the 2023 TYR Wodapalooza have been released and there’s a good mix of skill, strength and endurance.
So far we know there will be a total of six events, but only five events will be performed by the entire competition field. After event five, they will cut the field for the sixth and final event of the weekend. Today we’re breaking down the workouts and giving you insight into what to expect and athletes to watch based on what we know at this time.
How CrossFit Crave’s Rehabilitation Program is Going Worldwide
CrossFit Crave in Celina, OH has three core values: community, equality, and consistency. This code applies to their members, staff, and coaches, and they’ve created a strong community out of these three words in a town of 11,000 people. However, Crave has gone above and beyond its beliefs and created a one-of-a-kind rehabilitation program.
The program, now called ACEP–Affiliate Community Empowerment Program–provides CrossFit classes and the community support that comes with it to juvenile athletes with criminal records. ACEP has dropped recidivism in the county from 60-80% to 23% among juveniles.
So, how does the program work? Athletes are assigned to attend CrossFit Crave classes by the court, although they’re not given a typical, straightforward order in months. Athletes stay in the program until they’ve been cleared by their caseworker.
At Crave, program-exclusive classes are held four times per week, but the gym has made strides to make regular CrossFit classes impactful for kids in the program as well. At the end of each class, coaches give a short lesson on improving the quality of life for their athletes–this could include conflict resolution, communication, or even life skills like applying for jobs.
The first athlete Crave worked with, a young girl pushing Type-2 diabetes, immediately found a home within the CrossFit community. Moreover, she felt valued enough to speak up about the abuse she had endured for the first time, which led to a long-term change in her living situation.
“She fell in love with the program, and more importantly with our staff and community that surrounds CrossFit,” coach Matt Schindeldecker said. “She felt like, “I do belong here, I am created equal.”
One standout feature of the program is the trauma and mental health training all coaches must receive before starting classes. Special considerations must be made when working with vulnerable populations, Debbie Wagner says, that can make or break their workout.
“As a coach, we may subconsciously trigger something when we have the best of intentions,” Wagner said. The training includes education on second-hand trauma first responders often experience, depression, suicide, eating disorders, and many other traumatic scenarios.
This training could be useful outside of just this specific situation–Wagner says that approximately 70% of the general population has experienced trauma at some point in their life. Being sensitive to and informed of these situations could help members of every CrossFit affiliate.
Today’s workout is programmed by the 2nd fittest man in Serbia, Luka Djukic. Following his rookie appearance at the CrossFit Games in 2021, he made the Last Chance Qualifier in 2022 and most recently finished 7th at the Dubai Fitness Championship — joined on the competition floor by his older brother, Lazar.
Luka Djukic
7 rounds for time:
250m SkiErg
7 Deadlifts (225/160lbs)
10 C2B pull-ups
250m SkiErg
7 Deadlifts
6 Bar muscle-ups
Time Cap: 35 minutes
Scaling options: Take the total amount of deadlifts into consideration when deciding your weight for this workout; pick a weight that is challenging but manageable and allows you to go unbroken with good form the whole way through. If you are still working on improving your gymnastics, swap the C2B pull-ups for toes-to-bar and the bar muscle-ups for C2B pull-ups.
Some advice from Luka: “This is a long workout…have that in mind before starting it. Use the SkiErg as a rest station where you can get ready for your next two movements and keep them unbroken with fast transitions, then recover on the SkiErg again. Have fun and hit it hard!” To inquire about submitting an upcoming workout of the week, shoot us a note.
THINGS TO...
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Ready to focus on your 2023 goals and dial in your nutrition post-holiday? So are we! That’s why we’ve put together a Guide with some of the best health and nutrition products, services, apps, and more! We are making it easy for you to start the new year off right with this guide.
If you've been eyeing up a new pair of shoes to wear to the gym and you are a bargain shopper- then keep reading. The Nano X2 is marked way down to only $69.97 for a limited time. What's better than new shoes? New shoes and a bargain!
Are you money when it comes to the clean but struggle to stabilize the barbell when you hit a jerk? Then you should definitely read this article from Invictus.
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