Read the latest Morning Chalk Up articles on BarBend
Your Coffee is ready.

Things to Do In Miami During TYR Wodapalooza

Morning Chalk Up

January 9   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • TYR Wodapalooza Guide: Five things to do in the Miami area during the competition
  • “Working With Larger Bodies” coaching course eyes global reach
  • How will CrossFit Open performances impact semifinal slots?
  • Podium picks on the women’s side for elite individuals and teams at TYR Wodapalooza
QUOTE OF THE DAY + Send us a Quote

“There is little that can withstand a man who can conquer himself.” - Louis XIV

  Top Five Things to Do in Miami During TYR Wodapalooza  

Top Five Things to Do in Miami During TYR Wodapalooza

Your ultimate guide to Miami continues with installment number two. Last week, we dropped the complete guide on where to workout while at TYR Wodapalooza, and the series continues with five things to do for fun outside of the competition. To get the most bang for your buck out of your trip to Florida, we encourage you to go exploring and indulge in the activities the vibrant city has to offer before or after the event itself.

1. Go for a hike

While the ‘Magic City’ offers no shortage of city-life and serves as an industrial oasis, you can still get a taste of nature without going too far. Matheson Hammock Park (9610 Old Cutler Road Miami, FL) is one of the closest to the venue, about a 30-minute drive, and houses a man-made pool and marina, conveniently located near restaurants and several trails. Fittingly for the name, the tropical hammock offers a beautiful view through trees and terrain on the ancient walkway. Perfect for kite-boarding, a scenic walk and picnics, it’s a great spot to get away from the hustle and bustle.

Similarly, other nearby areas offer great disc golf options — like Virginia Key Beach Park or Amelia Earhart Park.

2. Explore Wynwood 

Wynwood, a neighborhood art district in Miami located just a few miles from Bayfront Park, is well known for outdoor murals, art installations and an entertaining, creative vibe. Previously a manufacturing district, it’s transformed over the last decade or so into a delightful place to walk around and indulge in street art. Accompanied by plenty of outdoor spaces to hangout and grab a bite, it’s a must visit!

3. Get a sky-high view of Miami

Have you really seen Miami until you’ve taken it in from 200-feet above the bay? Across 42 enclosed, air conditioned gondolas, the ferris wheel located in Bayside Marketplace takes you on a 15-minute ride with views second-to-none. You can buy tickets on site or ahead of time here, and the attraction runs Monday through Thursday 2:00-10:00 PM and Friday through Sunday 1:00-10:30 PM.

4. Soak in the sun on the beach

With beautiful blue water, an abundance of ocean activity options and soft warm sand—no wonder Miami beaches are iconic. With expected temperatures in the mid-70’s (fahrenheit) during the weekend, it’s the ideal place to slap on some sunscreen and take a dip. One of the closest beaches to the TYR Wodapalooza action is South Pointe Beach, and Morning Side Park is about a 20-minute drive with ocean-front tennis courts and kayak/paddleboard rentals as well.

For the dog moms, dads and pup-lovers alike, most beaches are pet-friendly as long as the furry friend is kept on a leash. Most notably, Hobie Island Beach Park (about 5 miles from the venue), is locally known for being an incredible dog-friendly spot to catch some sun rays Additionally, TimeOut has ranked and summarized the best beaches in Miami, and you can read about all 17 on the list here.

5. Catch a Miami Heat game 

The sports fandom doesn’t have to stop at CrossFit—lean into the local basketball scene and snag seats at a Miami Heat game. The three-time NBA championship team plays out of FTX Arena, just a 10-minute walk from TYR Wodapalooza. If you’re coming in early, catch them take on the Oklahoma City Thunder January 10th, or the Bucks on Thursday, January 12th or Saturday, January 14th.

There’s also plenty of coffee shops, restaurants and bars in the area to try, and we’ll be dropping those recommendations in the days to come. Stay tuned, and check back often to our 2023 TYR Wodapalooza event hub for additional guides and updates.

KetoneIQ™ Is Your Secret Weapon To Reach Your New Year's Goals

KetoneIQ™ Is Your Secret Weapon To Reach Your New Year's Goals

Drinkable ketones are the best-kept secret in fitness. They’re 28% more efficient than glucose. Plus, they energize the brain AND the body, keeping your mind sharp during the most intense workouts.

If you want to beat your PR, Ketone-IQ™ can help you get there. Take a shot whenever you need to re-energize, and you’ll feel a wave of clean energy coupled with sharp focus.

Ketone-IQ™ is brain fuel. It’s a clean energy boost without sugar or caffeine. Our bodies make ketones when we fast or cut carbs- but with Ketone-IQ™, you can tap into these magic molecules whenever you need them.

Start the new year right with Ketone-IQ™. Save 20% with code “MCU” at checkout!


Great piece: Excellent story from CrossFit HQ about how CrossFit becomes someones sport for life and a lifelong passion.

Best line ever?: GQ Magazine describes Hollywood movie star Dave Bautista as having the “physique of an adult grizzly bear with a CrossFit habit.” 🤣

Interesting readThe Washington Post (paywall) has a piece about the benefits of quick bursts of exercise throughout the day, which is backed by research, and how it could help people.

  “Working With Larger Bodies” Coaching Course Looks to Go International  


“Working With Larger Bodies” Coaching Course Looks to Go International

Athena Perez saw a coaching shortcoming in the CrossFit community: Many CrossFit coaches lack the education, tools and confidence to work with larger-bodied athletes.

This led Perez to launch her own coaching course last year—”Working With Larger Bodies.”

In recent months, she and her team of CrossFit Level 1, 2 and 3 coaches have hosted their seminars for dozens of CrossFit coaches in various cities in the United States and are now a CrossFit preferred provider, meaning coaches who take the course can earn CEUs.

This year’s task: Take the course international.

Continue Reading...
  “Working With Larger Bodies” Coaching Course Looks to Go International  

How Open Performance Could Impact Semifinal Spots

Now that we’ve had a few weeks to digest what the season structure will look like, sports analyst Mike Halpin has laid out some key examples of how the new “strength of field” rule could impact spots at each semifinal.

Morning Chalk Up’s Lauren Kalil sits down with Halpin and Games athlete Brent Fikowski to discuss some of the different scenarios that are raising questions, specifically, how important the Open could be with this new rule in place.

Watch Now...
  2023 TYR Wodapalooza Women's Podium Picks:  Individuals and Teams  

2023 TYR Wodapalooza Women's Podium Picks: Individuals and Teams

The women’s field at the 2023 TYR Wodapalooza has all of the pieces for a dramatic and entertaining weekend of fitness. On the individual side, the stage is set for comeback stories and breakout performances. On the team side, the roster is filled with big names and monster match ups that will leave us all on the edge of our seats as we head into the 2023 CrossFit Games season. Today we’re giving you our women’s podium picks for the individuals and teams, along with others who have a strong chance of fighting for the top spot.

Individual: Several stories are waiting to be written as we approach the kickoff of the women’s individual competition. The hope to see the once dominant Sara Sigmundsdottir return to the floor in full form. The potential of the highly talented young phenoms, Emma Cary and Paige Powers. These questions will soon be answered, but based on what we currently know, we filtered down our top nine female athletes to predict this year’s podium.

  • Andrea Nisler: Nisler has won back-to-back CrossFit Games championships in the team division with CrossFit Mayhem and recently took first at the Zelos Games. She brings a skillset that lines up nicely for the programming released up to this point and  has all of the physical tools and competitive fire needed to win WZA.
  • Dani Speegle: Speegle put on a clinic at the CrossFit Games and Rogue Invitational strength events. Her incredible power and strength look effortless next to her peers, but often draws attention away from the other skills she has as an athlete. With a one-rep-max clean and jerk, freestanding handstand hold and heavy couplet of squatting and ring muscle ups on the docket, things are lining up well for Speegle’s strengths.
  • Emily Rolfe: Rolfe had an impressive first showing at the 2022 Dubai Fitness Championship, finishing in third place just four months after having emergency surgery for a blood clot at the 2022 CrossFit Games in August. Rolfe’s incredible consistency has always helped her stay competitive albeit some deficiencies in raw strength/power. With the heavy events already announced, we’re confident that Rolfe will make up enough points in the longer, classic CrossFit events to rise to the podium.

Other individuals to lookout for:

  • Sara Sigmundsdottir
  • Emma Cary
  • Sydney Michalysen
  • Oihana Moya
  • Paige Powers
  • Hanna Karlsson

Team: Wodapalooza will be the first chance we have to see Mallory O’Brien and Laura Horvath face off on the same competition floor since the 2022 CrossFit Games. Although they’ll be competing on teams, it will be a fun preview seeing them perform the same workouts following the announcement of Tia Toomey sitting out the 2023 season.

  • The Dottirs ft. MOB (Katrin Davidsdottir, Annie Thorisdottir, Mallory O’Brien): The combination of chemistry and talent on this team make them our favorite to take home the gold at WZA. Davidsdottir and O’Brien recently became teammates at HWPO this offseason and Thorisdottir has the experience competing at the Games on a team.
  • Team BPN (Laura Horvath, Jamie Simmonds, Gabriela Migala): Horvath is returning to the competition floor for the first time since dominating the 2022 Rogue Invitational. She is joined by Jamie Simmonds, who recently finished fourth at the Dubai Fitness Championship, along with the young phenom, Gabriela Migala. This team has the talent to win, but the lack of team experience or time spent training together gives The Dottirs ft. MOB the advantage over Team BPN.
  • All American Girls (Brooke Wells, Amanda Barnhart, Kristi Eramo O’Connell): Finishing off our podium for the teams is the star-studded All American Girls, who have an equally good chance of winning WZA if the events line up well for them. Wells, Barnhart and O’Connell are all seasoned CrossFit Games athletes that bring a balance of strength, skill and endurance that will give the rest of the women’s teams a run for their money.

Other teams to lookout for:

  • P10 Performance (Taylor Williamson, Andrea Nisler, Sydney Michalyshen)
  • A.K.A. Humble Killers (Alex Gazan, Kari Pearce, Arielle Loewen)
  • GOWOD Girls (Jacqueline Dahlstrom, Sola Sigurdardottir, Emma Mcquaid)
  • The Girls (Alexis Raptis, Feeroozeh Saghafi, Christine Kolenbrander)
  • Spacers Angels (Sara Sigmundsdottir, Emily Rolfe, Katelin Van Zyl)

The bottom line: As we gear up for this year’s final major competition before the season begins and look towards the Open in February, this is the last chance to see big name athletes compete before shifting focus into the various qualification stages for the CrossFit Games. With a handful of events still unreleased at this time, these are our picks based on the current information available heading into Miami this week.

And, don’t forget to check back to our 2023 TYR Wodapalooza competition hub, and on Instagram, for updates as workouts are announced.



Our 2023 New Year Nutrition Guide

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.




The Plug-and-Play System Every Coach Needs

Calling all current and aspiring coaches: get the Nutritional Coaching Institute’s plug-and-play system to kickstart your coaching business and create transformations…for FREE. You’ll learn everything from how to intake a client, get new leads, and deliver transformational results to anyone.



Pop and Punch

The Open is almost here… and the dumbbell snatches are coming… are you ready? Don’t break your back or waste any energy if you see high volume dumbbell snatches. Remember this cue!


... DO

Get Your FREE New Year Bundle from ButcherBox

For a limited time, when you sign up for Butcher Box as a new member, you’ll not only get high quality, 100% grass fed meat, you’ll also get FREE pork tenderloin, ground turkey and top sirloin steaks in their New Year Bundle. But you better act now before it’s too late!



Sweet Potato Lasagna

Who would have thought your new favorite lasagna would be made of sweet potatoes? Give this comfort food a try!


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

  • 😱 Coach Erik Pineda from PR Star Fitness in Chantilly, VA does 21 bar-facing burpees in 30 seconds.
  • Congratulations to Allison Kindle from CrossFit Westchase in Oldsmar, FL on the 200 pound/90.5kg push jerk PR.
  • Congratulations Kyle Baughman from Golden Goose CrossFit in Rocky Hill, CT on the 375 pound/170kg clean PR.
  • Charlotte Sparacino from Babylon CrossFit in Long Island, NY shares this message for women: “you deserve to lift heavy weights too.”
  • Have you ever wanted something with your entire mind, body, and soul? If you haven’t seen this WZA team invitation from Jayson Hopper to Dallin Pepper… it’s basically that.
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
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 Tampa (Tampa, Florida)
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: Best Babes Houston (Houston, Texas)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
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: 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)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/25 - 5/12: Raised by Grace (Virtual, )
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)
5/4: CHLKDUP Classic (Nashville, TN)
5/4: Masters Equalizer Co-Ed Team of 4 Comp (Oceanport, United States)
5/4: The Battle on Bedford (Lynchburg, VA)
5/4 - 5/5: Pavia Spring Challenge ’24 (Pavia, Italy)
5/4 - 5/5: Italian Bulls Games (Lido di Ostia, Italy)
5/4: Team Challenge Texas (San Antonio, Texas)
5/4: The Strong and Courageous (Cullman, Alabama)
5/11 - 5/12: Finest City Weightlifting Open – Presented by The Strength Tank (San Diego, CA)
5/11: True Fitness Trials (Cherry Hill, NJ)
5/11: Queens of Oly Hawaii (Wailuku, Hawaii)
5/11: Queens of Oly Hudson (Hudson, NY)
5/11: Queens of Oly Philadelphia (West Chester, Philadelphia)
5/18: Thrive Throwdown (Lynchburg, VA)
5/18: Imperial CrossFit’s Spring Fit Fest (Kent, WA)
5/18 - 5/19: The Rainhill Spring Trials (Manchester, UK)
5/18: Luminate the Day (Nonprofit comp for Windy Willow Foundation) (Grand Rapids, MI)
5/18: Girls Gone Rx Chicago (Alsip, Illinois)
5/18: Girls Gone Rx Wilmington (Wilmington, North Carolina)
5/18: Girls Gone Rx San Antonio (San Antonio, Texas)
5/18: Girls Gone RX Wilmington (Wilmington, NC)
5/18: Code 3 Clash (Eagle, ID)

See all upcoming events

Your Coffee is ready.