If you have been practicing CrossFit for a while, it is likely that you may feel that your improvement is slower or even that you are not improving at all. But don’t worry, because you still have a great athlete potential and we are going to give you some tips to bring it out.

Source: Photo courtesy of CrossFit Inc.

If your sport is not CrossFit, you can also apply those tricks, because in all sports globally, there are patterns that should be repeated for the same purpose: to evolve towards the best version of ourselves.

1. Discover your third lung, through nutrition.

Nutrition is a known factor that can help us improve our athletic performance.If necessary, there are certain types of supplements that will help you improve, but only as an extra.

Speaking about supplements, there is one specifically powerful one that few know about.

It’s recommended by Mat Fraser himself – beta alanine. If you’ve ever consumed any kind of pre-workout you’ll probably be familiar with this name as it’s one of the main ingredients in many boosters, but few know how beneficial beta alanine can be when consumed before training.

 Beta alanine supplementation increases muscle carnosine levels by up to 60% in 4 weeks and about 80% in 8 weeks, which translates into increased resistance to fatigue and improved performance, especially in high-intensity exercise.

2. Good sleep habits

Twinkle twinkle little star, sleep well and raise a heavy bar.

The basic pillar of an athlete’s progression is getting enough rest. Our body needs rest for optimal performance.

During the hours of sleep, the organism enters a state in which the biorhythms go down and it is the moment in which our organs rest. Sleep repairs all our organs, since during the time we are resting, our organism releases countless hormones that improve the general state of the organism and strengthen our immune system. It is precisely during the hours of sleep that the so-called growth hormone, which we need to increase muscle volume, is released.

A good habit – highly recommended – to get the necessary rest, is to set a time limit for going to bed even if you are not sleepy. Instead of sitting in the living room watching TV, it is better to lie in bed and relax little by little until you feel sleepy. In this way the body gets used to bedtime every day.

On the other hand, if you are going to train at maximum intensity, allow at least one day of rest every 3 days of training. You should not train every day. This way, you will help recovery, avoid injury, muscle wasting and/or overtraining.

3. Psychological factors

Factors such as motivation and mental strength are indispensable for our progress as athletes.

The first will be necessary for you to go motivated every day to the Box and give the best of you in the training session. This is directly linked to your goals. In many cases, not being able to achieve our goals leads to frustration.

The second will make you resist against all kinds of obstacles without them harming your performance, in some cases even improving it.

Have a positive attitude, be aware of the ups and downs that may occur, but continue with the activity. You will not always train in the best conditions (in all aspects). Train your psychological side too.

4. Back to basics

Sometimes when we have a certain level in CrossFit we think we already know it all, it’s nice once in a while go back to the basics and feel like a rookie again. Did you see the single unders  event at the Games?

Source: Courtesy of CrossFit Inc.

Even the best failed with a movement that in the box is usually performed by those who need to scale the movement. Technique is a fundamental part of your training to keep improving as an athlete, but it is often overlooked. Leave your ego at the door of the box. Being the fastest in the class is fine, but not more important than your health.

With a good technique you will not only avoid injury, but it will help you to more quickly lock in the weights or movements of your daily workouts. As a result, in the long run you will have a greater improvement in CrossFit.

5. Leave your comfort zone

You have to start to get rid of the fear of lifting heavy weights or to perform movements that we find complicated (double under, snatch, pistol …). You have tot learn to train with the feeling of being at the limit of your possibilities and know how to play with that feeling. It is advisable not to stop when you start to feel tired. At least, you should do two or three more reps before stopping to catch some air.

Finally, it’s good to get in a competitive mood with your teammates because it will help you get out of your comfort zone, but don’t fall into the trap of trying to shorten the movement to gain time or count the extra reps to finish early. You laso should create the habit of training your mobility. If you do some stretching it will help us to have better mobility to perform complex movements and avoid many injuries due to muscle shortening.

These are some of the tricks that sometimes escape us when it comes to improving our performance. Do you have any tips you would like to share?

If you liked this article you will also like: How to Burn More Calories Lifting Weights (Do These 3 Things)

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The CrossFit competition is biggest off-season event for competitor in January and a big highlight for lovers of the Sport.

When:

• January 11-14 (individual athletes compete on January 11-12 and teams on January 13-14)

Where:

• Bayfront Park, Miami, Florida, USA.

View this post on Instagram

A post shared by The TYR Wodapalooza (@wodapalooza)

How Much Money:

• Total prize purse of U$ 567,000

The prize purse saw an increase of $67,000 compared to the previous year. First elite individuals will earn $75,000, with second and third taking home $30,000 and $20,000 respectively. This year, the distribution of funds will also be more evenly distributed to lower placing athletes.

How to Watch 2024 Wodapalooza

The Livestream of 2024 Wodapalooza will be available on Loud and Live’s YouTube page for each day of the competition.

The Livestreams are also divided depending on the stage people are competing, such as Tina Hills, Flager, Bayside, Elite, and there is even a Portuguese Livestream of the 2024 Wodapalooza.

At the time of writing, the Livestreams available were only for the first day of competition.

• Thursday – Elite

To see the other days, head on to Loud and Live YouTube’s page below.

Click here to see all the Livestream of 2024 Wodapalooza.

Athletes Competing

The roster for Individuals, teams (three members, same gender) and adaptive athletes were revealed only this week.

If you want to see the workouts programmed for this weekend of CrossFit competition, click here.

Here are the official competitors as of January 8^th.

Elite Women

• Abigail Domit
• Allison Weiss
• Andra Moistus
• Arielle Loewen
• Ashley Shoemaker
• Becca Merritt
• Bergros Bjornsdottir
• Briony Challis
• Callista Lang
• Caroline Stanley
• Christee Hollard
• Dani Speegle
• Elena Carratala Sanahuja
• Elizabeth Wishart
• Ellia Miller
• Ellie Turner
• Emily De Rooy
• Emily Rethwill
• Emily Rolfe
• Emma Cary
• Feeroozeh Saghafi
• Freya Moosbrugger
• Gabriela Migała
• Gabrielle Spenst
• Grace Walton
• Jessica Androsik
• Julia Hannaford
• Katie Canning
• Keara Napoli
• Lexi Neely
• Margaux Masset
• Matilde Oyen Garnes
• Nicolette Torreggiani
• Nina Vragovic
• Olivia Kerstetter
• Rebecca Fuselier
• Rebecka Vitesson
• Ro Scott
• Stacy Lerum
• Sydney Wells

Source: Courtesy of CrossFit Inc.

Elite Men

• Alex Vigneault
• Alexandre Caron
• Antonios Makaronas
• Arturo Torres
• Austin Hatfield
• Brent Fikowski
• Bronislaw Olenkowicz
• CJ Gerald
• Colten Mertens
• Connor Voltz
• Drake Lewis
• Evan Rogers
• Francis Pelletier
• Guilherme Malheiros
• Harry Lightfoot
• Henrik Haapalainen
• Jack Farlow
• Jack Rozema
• James Sprague
• John Wood
• Joshua Hong
• Juan Ignacio Sforzini
• Kaique Cerveny
• Kalyan Ribeiro De Souza
• Kevin Jurs
• Lucas Heuze
• Luke Parker
• Martin Feiferlik
• Nick Mathew
• Nikita Yundov
• Patrick Vellner
• Ricky Garard
• Roman Khrennikov
• Samuel Cournoyer
• Samuel Kwant
• Spencer Panchik
• Tanner Balazs
• Travon Benton
• William Bennett

Source: Wodapalooza Instagram

LATAM Cup Women

• Fernanda Dotto
• Sasha Nievas
• Mariana Meza
• Paulina Haro
• Camila Marca
• Ana Cecelia Martinez Hernandez
• Vera Valdez
• Mariangela Vargas
• Emily Andrade
• Aliadhy Bass

LATAM Cup Men

• Isaiah Vidal
• Luis Cacacho
• Manuel Gallegos
• Roldan Goldbaum
• Vinicius Stoelben

Elite Team — Women

• Firebarns Club
• Kolesnikov Team
• Kriger Meets TrainingCulture
• Leapin Lemurs
• Lifters Girls
• Limey Girls
• Lycan Gang
• Mile High Muscles
• NGH
• Plus Ultra
• Reebok Crew
• Rx Performance
• Stronger Than a 90s Trend
• Sweet Sticky Thicc and Pretty
• Team Bareen
• Team Frog Grips
• Team Ice Barrel
• Team Scandinadian
• Team Treta
• Three Queens
• Torian Black
• Trailer Park Girls
• US Army Warrior Fitness

Elite Team — Men

• Canadians from the East
• Complex Wodex
• Conquer Athlete
• CrossFit Mayhem the Empire
• DSM Performance TCC
• EFP
• Foxed Ferret Manatee Men
• Kinesis Black
• Krypton
• Los Hombres
• Maxlift Australia
• Mayhem Outlaws
• Midwest Cowboys
• Omnia
• Picsil Traincult
• Project Girona
• Rehab to Perform
• Soul Ab Squad
• Team Evolve
• Team Gorila 911
• Team GOWOD
• Team Overtake
• Team Picsil
• Team TYR
• Tenskills Pro 1
• The Strapping Young Lads
• Tres Leches
• Truecoach Traincult
• Velites Traincult

Rx — Women

• Amber Takara
• Andrea Chiovitti
• Aubriana Montplaisir
• Caitlin Bernardin
• Claire Truax
• Cynthia Lemieux
• Grace Lochner
• Hannah Erickson
• Janie Cheverie
• Juliana Cavalech Ferrarini
• Kacey Wells
• Kelly Benfey
• Kelsey Hays
• Lilly Rodriguez
• Logan Filo-Loos
• Lydia Fish
• Saraí Rodríguez Camacho
• Trista Smith

Rx — Men

• Austin Evans
• Brandon Foor
• Brandon Smith
• Christian Ramon
• Dalton Rodgers
• Jacob Heart
• Juan Manuel Seitun
• Luis Guillermo Nuñez Hernández
• Martin Miguel Gonzalez
• Max Krieg
• Michael Evans
• Nicolas Bedon
• Ricardo Marquez
• Robert Yates
• Ryley Humrighouse
• Samuel Proulx
• Sarin Suvanasai
• Selvan Ramjattan
• Tyler Wright

Rx Team — Women

• No Excuses
• 8th Day
• Army Warrior Fitness Team Black and Gold
• BC Babes
• Blues City Kool-Aid
• Comtrain – Young and Dangerous
• Conquer + Jack Nation
• Conquer East
• CrossFit Lévis Paradise
• CrossFit Papio Cornhuskers
• CSA X Evernox
• Danielle Did It
• Duddy Buddies
• DVPMT Athlete
• From Réunion to Miami
• Get Griddy
• Gucci Gang
• HT + The Twins
• It’s Britney B*tch
• Lagniappe Ladies
• Mo’Stacked
• Monster Gals
• Off the Grid X CJC Gains Gals
• Oh My Quad!
• Overpowered Glowsticks
• PGPA
• Pop Lock and Lift It
• PR OR ER
• Ruster MX
• Sabal Park
• TCP Tonic CrossFit
• Team Lift Heavy
• Team Milk
• TeamLDN Valkyrie
• Tenskills X Le Repere
• Thiccc and Quick
• Tori in the Middle
• Triple Trouble
• TTRU Dawgs
• Underpups

Rx Team — Men

• 519 Aiminals
• Battle Cancer Peak360
• Beauty and the Beefs
• Black Pardus México
• Brits Abroad
• Conquer Thicc Boys
• CrossDepot
• CrossFit Chicoutimi
• CrossFit Cobourg
• CrossFit Dos Hermanas
• CrossFit Downtown Heights
• CrossFit Hype Gold
• CrossFit Krypton
• East Coast Boyz
• Italians
• Jai L’Doua
• John 13-7
• Just Train HQ
• Kirkland Built
• Kryptons B Team
• Last Second
• Lords of Dogtown
• Nor Cal Boyz
• Ocfit Ft 1855
• Omertá
• Override 4K
• Pale Cheeks
• Pardon My French
• Starr Strength Aus
• Street Sharks
• Team Rhabdo
• That’ll Do Donkey
• Thunder Cats
• Ticos Y Un Mexa
• True North CrossFit
• Try That In a Small Town
• Two Cowboys and a Canuck
• Waterbear CrossFit
• WOD Wizards
• WodeoReview

Intermediate Team — Women

• 12th State
• ACA
• All Level CrossFit
• Ammo
• Barbiedottirs
• Blondes Have More Fun
• Caribbean Misfits
• CFB Breakfast Girls
• CFDE Solid Prog
• CFZ
• Chicago Ave CrossFit
• CrossFit 401
• CrossFit Breakthrough
• CrossFit PSC
• CrossFit Southie
• CrossFit Wicked
• CTA Five Two
• DEKA CrossFit
• DSM Performance
• Girls From the North
• Girls Just Wanna Have Sun
• Hot Girl Sh*t
• Kinesis Young Does
• Kingpinbones
• La Grotta Girls
• Ladies of MFLH
• Last Minute Crew
• Man Made KTX FIT
• MMM Good
• NAPP
• Ninja Creami’s
• On S’Arrache – CrossFit Lévis / Tenskills CF
• Peak180 Athletics
• Peninsula Lifetree
• Picsil Latinomix
• Pota Fàuss
• Pwrd by Coffee
• Rammer Jammers
• Ride or Die
• Running Better Than the Government
• Ruster THP
• Rx Gymnastics
• Sore Queens
• Surviving Not Thriving
• Tall, Medium, Small
• Team Flying V – MTL Girls
• Team Nutripure
• Team Proud
• Team Quadzilla
• Tenperformance
• Tenskills CrossFit Rookies
• The Doc, Scientist, & Engineer
• Thick Thighs, Thin Patience
• U.S.EH
• Unio Strong(er)
• Weight Listed
• Westchase Duo + DC
• Whooties
• Wonder Latinas

Intermediate Team — Men

• 2 and ½ Cali Boyz
• 3 Headed Goat
• 3 Idiots With a Plan
• Alfredo Sauce Doesn’t Exist
• Armada Mex
• Athlete Standard Black
• ATP Labs Trio
• Big Weights in the AM
• Black and Gold Fitt
• Bridgetown Boyz
• C4 Athletics
• CF Estrie
• CFLC
• Chaffing the Dream
• Chimera CF
• CrossFit Genas
• CrossFit Kalliste
• CrossFit Watauga
• Dog Fight Fitness
• Dos Hermanos Y Gringo
• Drama Kings
• DSM Performance FYK
• Essenox
• Fenrir Programming
• Gritsu
• Hombres De Los Anjoseph
• HRA Papis
• Human High Definition
• Luffy, Zorro E Sparrow
• Major Penalty
• Man Made
• Mediocre Movment
• MF Falcons
• Montreal Boyz
• Mugiwara
• N.W.A.
• North East Boys
• North Haven CrossFit Freedom
• Off the Grid CJC Gains
• PRs All Day
• Rack House Fitness
• Rakun CrossFit
• Southern Boom
• Team Basics
• Team Capladuria
• Team Peak DTSC
• Temperance Hype Boyz
• Tenskills Coutreau
• The CrossFit Squad
• The Method
• The Moist Boys
• The Movement Collective
• The Potatoes Sunshine
• The Vikings
• Três Leches
• Union Strong
• Whiskey Dawgs
• Wodaparuba
• Woof Pack Is Back
• World Camps Bulls

Open — Women

• Agustina Monopoli
• Alicia Zink
• Allegra Tveito
• Allison Kindle
• Alyissa Landri
• Anabell Gomez
• Annie Woodard
• Autumn Leviston
• Bethany Jackson
• Briana Graham
• Brooke Armstrong
• Camille Sanghera
• Cyndi LaPalme
• Danei Bowers
• Flavia Bonacía
• Genesis Ubeda
• Haddit Godoy
• Hannah Waddell
• Helen Yeater
• Jennifer Grim
• Jordan Deveraux
• Kady Taylor
• Katelyn Tooley
• Krista Jaworski
• Lilian Socorro
• Lisa Mariano
• Maggie Bouckaert
• Maya Di Stefano
• Michelle Lammi
• Naomie Koutchouk
• Natalie Reid
• Natasha Vives
• Paige Hennighan
• Shannon McCauley
• Stephanie Douglas
• Susan Vierling
• Suzanne Gray
• Tania Epremian
• Tina Mikulcik
• Zoe Rolph

Open — Men

• Alexandre Chausse-Fonseca
• Billy Nowitzke
• Brendan Wright
• Brian Mariano
• Cody Worden
• Dan Coulson
• Daniel Kidd
• Daniel Krymow
• David Camirand
• Donnie Sherman
• Dylan Wahlstrom
• Eric Lee
• Ernie Garza
• Esteban Castro
• Everette Holguin
• Felipe Delgadillo
• Glenn Gravengard
• Jacob Auge
• Jacob Smith
• Jason Byrd
• Jeff Nevins
• Jeffrey Paul Jr.
• Joel Perez
• John Rae
• Jonathan LaCroix
• Josue Rangel
• Juan Belandria
• Michael Johnson
• Moises Romero
• Oliver Rack
• Philip Best
• Rafael Arreaza
• Rafael Rey
• Rogelio Tovar
• Ryan Tallmadge
• Sean Yeslow
• William Pennewell
• Yoilbert Aranguren
• Ziad Melhaoui

Open Team — Women

• Ab CrossFit
• Barbelle Trinity
• Baystate Brawlers
• Beefcake Babes
• Eers and Blizzards
• Big Leagues
• CFDO Girls
• Cirque De Sore
• Crocs Snowbirds
• CrossFit 3090 Women
• CrossFit Regulate
• Daddies Love Our Snatches
• Free Agents
• Girl Squad
• Guns & Honeybuns
• Hangry Birds
• Hustlin’ Hunnies
• HWDPO: Hard Work Doesn’t Pay Off
• Hyte and Spicy
• Just the Kip
• Kippin’ It Real
• KJ CrossFit
• Life More, Chalk Less
• Maxabiliity Powerpuffs
• Mike’s Misfits
• Minism3
• Ninnik’s Plapurhut
• OCI Meets Waterside
• PCF Queens
• Power Buff Girls
• Royal Studio
• Team Ratchet
• Thatshype
• The 6ix On The Beach
• The Clean Queens
• The Sloppy Joes
• The Young & The Thickness
• Thicc As Thieves
• Three Girls One Snatch
• Three Peas In a Pod

Open Men — Men

• 3 Thicc Bchs
• 514 In Paradise
• Black Pardus Absoluto
• Canada Throwdown
• Cap City Canucks
• CrossFit 3090 Men
• CrossFit San Carlos
• CrossFit Strong Island
• Dumb & Dumbbells
• Favela Venceu
• Foggy Bottom of the Leaderboard
• Friends That Shine
• Fueled By Poutine
• Geaux Breauxs
• Golf Boyz & The Birdie
• Grit City Lions
• Hype Roosters
• Karmoy Boys
• Kona
• Les Wish Athèletes
• Los Trigres Del Norte
• M&NS
• Maxability Big Fish
• Maxability Just For Fun
• Move! We’re Gay
• Muskoka Grizzlies
• Ram Ranch: The Return
• Ripped Training Program
• Road to Rx
• Shelton Bros
• Supernova
• Swan Killers
• Swiss Alps

Rx Masters Team — Women

• Arklahoma
• Barbells and Bengay
• Cali Mamas
• Canadian Bacon
• Hype To Be Masters
• KAJ
• Masters Angels
• Team Mexico
• Team Redpill
• Wise Grit Ladies

Rx Masters Team — Men

• 2 Venecos 1 Gringo
• Danger Zone
• DNA
• Ham’s Crew
• Life Alert
• Magna Masters
• MF Fitness
• Old Italians Young
• The Business
• The Natural Disasters

Open Masters Team — Women

• CrossFit CSA
• CrossFit Encompass
• Grit & Grace
• Les Margaritas Du Lac
• Meny Mighty Moms
• Met In Miami
• Squat Girl Summer
• Team CrossFit Odense
• Whiskey Tango Fitness
• Woda Wonders 148

Open Masters Team — Men

• Bay State CrossFit
• Boxen Umeå
• Dad Bod…Older, Wiser, Slower
• Jersey Classics
• Juste Pour Bouger
• Mycroft Mayhem
• Pacemakers
• Team 178
• The Real Dads of CrossFit Strong Island
• Vintage Sexy

Masters 35-39 — Women

• Antea Longo
• Jessie Jo Young
• Kayleigh Walsh
• Lulu Faria
• Mallory Burda
• Marie-Eve Castonguay
• Mélody Andréani
• Michelle Palmer
• Rachel Lynass
• Samantha DeCristofaro

Masters 35-39 — Men

• Brandon Pastorek
• Breno Pinheiro
• Duke Burk
• Ivan Verdun
• Joshua Tarafa
• Matt Shorrock
• Michael French
• Ram Dover
• Travis Flannigan
• William Kane

Masters 40-44 — Women

• Ana Silva
• Asuka Burge
• Cristina Mainetti
• Elizabeth Lane
• Janet Dichter
• Jodi Pietrzyk
• Katrina LaClair
• Louise Cederblad
• Sophie Matthijs
• Stivalys Mendez

Masters 40-44 — Men

• Bill Lloyd
• Bradley Alcock
• Brandon Shuck
• Didier Leclercq
• Mareck Bigler
• Matt Lamberti
• Michael Walsh
• Nick Aranda
• Paul Delanoy
• Rudolph Berger

Masters 45-49 — Women

• Annie-Claude Delisle
• Barbara Macaluso
• Beth Thomas
• Brandi Cantwell
• Dania HOok
• Katrina Mattes
• Katrina Nichols
• Shellie Brickle
• Teresa Cuevas

Masters 45-49 — Men

• Cedric Frontini
• Chris Anderson
• Franck Attieh
• Maxime Lauzon
• Paul Desroches
• Ryan Bretag
• Shagel Butt
• Shawn Ramirez
• Stephen Vassallo
• Tony Kurz

Masters 50-54 — Women

• Giorgia Donato
• Lisa Freeman
• Lori Reed
• Stella Ladao
• Tracy Biro

Masters 50-54 — Men

• Benoit Desforges
• James Carkner
• Karsten “KP” Pfau
• Ramiro Gonzalez Amoedo
• Rodrigo Dölz Leon

Masters 55-59 — Women

• Ann-Britt Nilsson
• Erika Ritzer
• Julie Schaffer
• Marni Kallins
• Tiiu Maavere

Masters 55-59 — Men

• Jay Sanderson
• Kelly Barcol
• Kirk Williams
• Mark Sewell
• Sean Marsh

Masters 60+ — Women

• Betsy Vanderburgh
• Debbie Corwin
• Giannina Titus
• Jeannette Perret Gentil
• Sharon Evans

Masters 60+ — Men

• Bret Kurihara
• Christian Galy
• Daniel Ford
• Jose Luiz Vaz
• Ralph Bass

Teens 13-15 — Girls

• Autumn Sands
• Hayleigh Porrini
• Jeanne Asselin
• Keira McManus
• Maggie Sullivan
• Marley Francis
• Olivia Davis
• Phoebe Davis
• Tahlia Vosaki
• Tayah Bebzuck Marom

Teens 13-15 — Boys

• Akil Lopez
• Caden Cleaveland
• Facundo Salica
• Gavin Searcey
• Hunter Keith
• Jose Pablo Luna
• Leonardo Cruz
• Luke Valgos
• Maddox Metcalf
• Mourad Kady

Teens 16-18 — Girls

• Baylee Garnto
• Delia Moises
• Elsie Larson
• Hayes Willard
• Hayleigh Kanthack
• Kendall Gilmore
• Miley Wade
• Morgan Denofa
• Reese Littlewood
• Rylee Beebe

Teens 16-18 — Boys

• Caleb Buckmaster
• Clark Lawson
• Isaac Rojas
• Kai Chmielak
• Kyle Muckleroy
• Logan Jeune
• Lorenzo Pitruzzello
• Lukas Trovão
• Tindur Eliasen
• Yander Cacau

Rx Seated — Women

• Andrea Wilson
• Débora Roque
• Elizabeth Foster
• Geraldine Manríquez
• Neslie Bernardi

Rx Seated — Men

• Darren Thomas
• Jean-Christophe Marquestaut
• Lawrence Green
• Michael Egan
• Tom Miazga

Rx Standing Neuro — Women

• Alyssa Kobela
• Courtnei Lopez
• Faith Fordham
• Jules King
• Lauren Taylor

Rx Standing Neuro — Men

• Chris Schmulbach
• Elijah Sanchez
• George Simonds-Gooding
• Joshuah Robinson
• Russell Allmandinger

Rx Standing Upper — Women

• Christina Mazzullo
• Elaine De Rocco
• Jocelyn Casker
• Mia Van Rensburg
• Sandra Thiele

Rx Standing Upper — Men

• Breki Þordarson
• Casey Acree
• Josue Maldonado
• Lorenzo Casadei
• Rian Soares

Rx Standing Lower — Men

• Anthony Gutierrez
• Hildon Carvalho
• John Jarrett
• Omar Iglesias
• Vincent Cavazos

Open Seated — Men

• Adam Sivia

Open Standing — Women

• Allison Hansen
• Jessica Rausch
• Kirsten Kenny
• Mandy Drake
• Susan Gillson

Open Standing — Men

• Drew Selz
• Ethan Corregano
• Graham Giske
• Matthew Smith
• Samuel Lycett

Read More: Dates and Locations for the 2024 CrossFit Semifinals Revealed

The Dubai Fitness Championship came to an end on Sunday afternoon. A total of 29 women and 27 men competed at the capital of United Arab Emirates (UAE). And it was full on emotion for both men and women fighting for the top spot on the leaderboard.

In the men’s division, Ricky Garard, who missed the official season’s Semifinals after injuring himself in a mountain bike accident, competed earlier in the week in a team at the Down Under Championship. After the first day of events in Dubai, it seemed he would not be featuring among the podium athletes, with a terrible 25^th place in the first event, but respectable 6^th and 9^th in the consequent workouts.

However, it was on Sunday that he shifted to a higher gear in which he finished 2^nd, and took home the win in the last two events. Khrennikov, however, had already built a solid ground from event 3 and managed to stay on top of the game at all times until the final workout. On the other hand, Lazar Dukic saw his chance slip away after finishing 15^th on Saturday afternoon (event 5), but also finished strong on Sunday winning one event and finishing 4^th and 8^th respectively.

View this post on Instagram

A post shared by Dubai Fitness Championship (@dxbfitnesschamp)

In the women’s division, Karin Frey put a fine and consistent performance, but taking over the leaderboard since day 1 (just like Khrennikov). Besides the last event, in which she finished 6^th, she managed to get 5^th or better in every single event!

Andrea Solberg’s two event wins on Sunday helped her climb above French athlete Claudia Gluck to finish the podium.

Leaderboard

Men

1. Roman Khrennikov – 717 points
2. Ricky Garard – 628
3. Lazar Dukic – 605
4. Fabian Beneito Selles – 557
5. Aniol Ekai – 531

You can see the full leaderboard here.

Women

1. Karin Frey – 702 points
2. Andrea Solberg – 633
3. Claudia Gluck – 619
4. Manon Angonese – 552
5. Elisa Fuliano – 549

You can see the full leaderboard here.

View this post on Instagram

A post shared by Dubai Fitness Championship (@dxbfitnesschamp)

If you missed out on the action, you can check out the Livestream that happened for days 2 and 3 here.

Last year, Spanish athlete Fabian Beneito won in a technicality after finishing with the same points as 2^nd placed Moritz Fiebig – and they’re both competing this year again! On the women’s side, it was a bit smoother for Karin Frey who was crowned the winner, but the fight for the podium was intense until the last event. The year before, Laura Horvath and Roman Khrennikov won the tournament.

How to Watch the 2023 Dubai Fitness Championship

Just like in 2022, the first day of the competition will not be livestream. Below you will find the videos made available at the time of writing. They are all from Dubai Fitness Championship’s YouTube channel.

Day 2

Day 3

Athletes Competing

The competition is an invitation-only style. This year, many of the top athletes from the CrossFit Games are not in the roster. In the men’s division, three finished in the top 10 at the Games: Roman Khrennikov (3^rd), Chandler Smith (7^th), and Lazar Dukic (9^th). In the women’s division, the best ranked athlete at the Games who is also competing at the Dubai Fitness Championship is Emma Tall (11^th) and Emily Rolfe (12^th).

However, one big name that is returning this year is Ricky Garard. The Australian athlete missed Semifinals and, subsequently the Games, after injuring himself in a mountain bike accident.

Garard is in full gear after missing a big portion of competitions. He competed at the Rogue Invitational six weeks ago. He also competed earlier this week at the Down Under Championship. He was part of the team who finished 2^nd overall.

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As you can see in the picture above, Chandler Smith also competed at the Down Under Championship and he is going to Dubai this weekend for another test of fitness.

Men’s Division

Note: names in bold are athletes who competed at the CrossFit Games as individuals this year.

1. Alex Kotoulas
2. Aniol Ekai
3. Ant Haynes
4. Guillaume Briant
5. Bronislaw Olenkowicz
6. Chandler Smith
7. Daniel Tai
8. David Shorunke
9. Elliot Simmonds
10. Fabian Beneito
11. Giorgos Karavis
12. Griffin Roelle
13. Javier Gonzalez
14. Jorge Fernandez
15. Kaique Cerveny
16. Kalyan Souza
17. Kristof Horvath
18. Lazar Dukic
19. Luka Dukic
20. Martin Cuervo
21. Michael Smith
22. Moritz Fiebig
23. Reggie Fasa
24. Ricky Garard
25. Roman Khrennikov
26. Simon Mantyla
27. Toby Buckland
28. Uldis Upenieks

Women’s Division

Source: Courtesy of CrossFit Inc.

Note: names in bold are athletes who competed at the CrossFit Games as individuals this year.

1. Alexia Williams
2. Allison Nguyen
3. Andrea Solberg
4. Brittany Weiss
5. Camilla Salomonsson Hellman
6. Claudia Gluck
7. Dara Paran
8. Devyn Kim
9. Elena Carratala Sanahuja
10. Elisa Fuliano
11. Emily Rolfe
12. Emma Tall
13. Evie Hollis
14. Hanna Karlsson
15. Ingrid Hodnemyr
16. Jacqueline Dalhstrom
17. Julia Kato
18. Karin Freyova
19. Kyra Milligan
20. Lauren Fisher
21. Luiza Marques
22. Maddy Harris
23. Manon Angonese
24. Mia Hesketh
25. Noortje Bleeker
26. Seher Kaya
27. Shahad Budebs
28. Silvia Garcia
29. Tayla Howe
30. Veslemoy Kollstad

Prize Purse

The total prize purse of the competition is $259,000.

Here is a rundown of how individual athletes might get their share of the prize purse:

1. $50,000
2. $30,000
3. $20,000
4. $10,000
5. $5,000
6. $2,500

From 7^th to 30^th = $500

Athletes also get a change of earning a bonus depending on how well they finish each of the workouts described.

The payout per workout during Finals is:

1. $2,000
2. $1,500
3. $1,000

Read More: Dates and Locations for the 2024 CrossFit Semifinals Revealed

The dates and locations of the 2024 CrossFit Semifinals are now official after CrossFit made an announcement on Tuesday. Similar to last year, athletes will be divided into 7 different Semifinals depending on their place of birth or, for some exceptions, where they live.

The Semifinals will take place during the weekend between May 17^th and June 2^nd. A total of 40 men, 40 women, and 30 teams will compete in each Semifinal event before moving on to the ultimate fitness test: the CrossFit Games which takes place in Fort Worth, Texas from August 8-11 2024.

2024 CrossFit Semifinals Dates and Locations

Europe Semifinal by French Throwdown

• Date:                                   May 17-19, 2024
• Region:                                Europe
• Venue:                                LDLC Arena
• Location:                            Décines-Charpieu, France
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    Five (5) Individual (minimum), Eight (8) Team 

Asia Semifinal by Far East Throwdown

• Date:                                   May 17-19, 2024
• Region:                                Asia                      
• Venue:                                Bexco – Centum City
• Location:                            Haeundae-gu, Busan, South Korea
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    Two (2) Individual (minimum), One (1) Team 

Oceania Semifinal by Torian Pro

• Date:                                   May 24-26, 2024
• Region:                                Oceania                             
• Venue:                                Pat Rafter Arena
• Location:                            Brisbane, Queensland, Australia
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    Three (3) Individual (minimum), Three (3) Team 

North America West Semifinal by West Coast Classic

• Date:                                   May 24-26, 2024
• Region:                                North America West                     
• Venue:                                Dignity Health Center
• Location:                            Carson, California, United States
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    Five (5) Individual (minimum), Seven (7) Team 

North America East Semifinal by Syndicate Crown

• Date:                                   May 31-June 2, 2024
• Region:                                North America East
• Venue:                                Knoxville Civic Coliseum
• Location:                            Knoxville, Tennessee, United States
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    Five (5) Individual (minimum), Eight (8) Team 

South America Semifinal by Copa Sur

• Date:                                   May 31-June 2, 2024
• Region:                                South America                 
• Venue:                                Arena Carioca 1
• Location:                            Rio de Janeiro, Brazil
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    Two (2) Individual (minimum), Two (2) Team 

Africa Semifinal by Renegade Games

• Date:                                   May 31-June 2, 2024
• Region:                                Africa                   
• Venue:                                Emerald Resort and Casino
• Location:                            Vanderbijlpark, Gauteng, South Africa
• Field:                                   40 Individuals, 30 Teams
• CrossFit Games Spots:    One (1) Individual (minimum), One (1) Team 

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As you might have noticed, each Semifinal has a “minimum” number of Games-qualifying spots. That is because of CrossFit’s worldwide ranking system.

The implementation of the new global ranking system plays a decisive role in determining the allocation of Games-qualifying slots for each of the Semifinal competitions. The number of athletes within the top 100 of the updated ranking system participating in a given Semifinal directly influenced the probability of that specific event receiving an additional invitation to the CrossFit Games.

You can see the entire ranking system updated in this link. The list was updated after this year’s CrossFit Games with Jeffrey Adler surpassing Medeiros and Emma Lawson climbing up to the 2^nd position overall behind Laura Horvath.

Source: Photo Courtesy of CrossFit Inc.

“We are excited about announcing these locations with these great events to execute on the upcoming semifinals,” said Dave Castro, General Manager of Sport and Education at CrossFit. “It will be a first-class experience and we are looking forward to how the competitions will shake out.”

Seven regions will host qualifying athletes who will be invited based on their country of citizenship for the third stage of competition. Athletes will know which region they will compete in (if they qualify) upon CrossFit Open registration.

However, a few exceptions are expected. For example, this year we saw 5 athletes receiving region exemption, including Roman Khrennikov.

In addition, CrossFit will standardize and program all tests for the entire season, including the Semifinals, and all individual athletes and teams from the same affiliate will compete at the same Semifinal.

Source: Photo courtesy of CrossFit Inc.

Age-group and adaptive athletes will compete in an online Semifinal to determine who will advance to the CrossFit Games.

• The top 200 athletes from each age group will advance to the virtual Age-Group Semifinal to determine who will advance to the Games.
• The top 20 athletes from each adaptive division will advance from the Adaptive CrossFit Open by WheelWOD to the virtual Adaptive CrossFit Semifinal, also designed by WheelWOD.

Dates for the 2024 CrossFit Semifinals for Teens, Masters and Adaptive athletes:

• Age-Group Semifinal: May 8 – 13, 2024.
• Adaptive CrossFit Semifinal by WheelWOD: May 8 – 13, 2024.

Check out two more links about the 2024 CrossFit season you might have missed.

2024 CrossFit Season Details Revealed

Dave Castro Reveals More Details About the 2024 CrossFit Games in Texas

Few methodologies have captured the collective enthusiasm and dedication of athletes like CrossFit. What began as a revolutionary approach to high-intensity workouts has blossomed into a competitive sport, pushing participants to the limits of their strength and endurance. The CrossFit methodology, rooted in constantly varied functional movements performed at high intensity, has cultivated a community of fitness enthusiasts seeking the ultimate challenge.

Over the past two decades, CrossFit has evolved, and with it, the understanding of how to excel in this demanding sport. The prevailing advice has often been straightforward: to get better at CrossFit, just do more CrossFit.

CrossFit athletes are in a league of their own when it comes to sporting some seriously impressive physiques. From the distinct traps of Horvath to the powerful quads of Krennikov, and not forgetting the sculpted abs of Tia-Clair Toomey and the lats of Froning, elite CrossFitters stand out as exemplars of athletic prowess.

Source: Courtesy of CrossFit Inc.

Now, the person who decided to talk about CrossFit bodies and why they look so jacked was Dane Miller.

Dane Miller is a weightlifting coach and creator of Garage Strength. Its YouTube channel has more than 360,000 subscribers where people can find workout instructions and how to improve their strength in nearly any part of their bodies.

In this article, we’re not just here to marvel at their chiselled forms; we’re diving deep into the world of CrossFit training to unveil the secrets behind how these athletes achieve and maintain their immaculate physiques.

Related: 3 Great WODs for Beginner CrossFit Athletes

Why are CrossFit Athletes So Jacked?

CrossFit programming is characterized by a crazy amount of variation. Athletes may switch between activities like handstand push-ups, deadlifts, rowing intervals, and more. This variation not only keeps workouts interesting but also challenges different muscle groups, contributing to a well-rounded physique.

CrossFit workouts, like the infamous Fran, incorporate a mix of movements, such as thrusters and pull-ups. The high-repetition nature of these workouts induces mechanical tension, metabolic stress, and muscle damage, essential factors for muscular growth.

Read More: 10 CrossFit WODs Under 10 Minutes Each

Source: Photos Courtesy of CrossFit Inc

CrossFit’s response to volume is evident, with a clear link between increased sets and muscle size. This aligns with bodybuilding principles, demonstrating how CrossFit athletes leverage volume to achieve a chiselled look.

Elite CrossFitters prioritize full range of motion exercises, like deep squats, to maximise muscle engagement. This approach enhances mechanical tension and can lead to muscular damage, ultimately resulting in stronger and more defined muscles.

CrossFit’s endurance component further contributes to hypertrophy. Research suggests that endurance training, combined with resistance work, creates metabolic stress and promotes muscular adaptation, adding to the overall swole factor.

CrossFit athletes might not be the strongest, or fastest, or most technical, or most resilient. But they are above average in all those aspects of training, which transforms their bodies into sculptures.

The CrossFit community plays a pivotal role in athletes’ success. Training together fosters camaraderie and accountability, pushing individuals to achieve higher goals. This supportive environment is crucial for maintaining consistency in training and developing a chiselled physique.

CrossFit athletes understand the importance of recovery, incorporating mobility work and prioritizing nutrition. The strenuous workouts demand proper fueling and recovery practices to sustain health and success in the long run.

In wrapping up our exploration of the CrossFit phenomenon, it’s evident that these athletes are not just sculptors of their bodies; they are architects of an entire fitness culture. The allure of CrossFit physiques extends beyond the superficial, reaching into the realms of commitment, diversity, and community.

What Happens To Your Body When You Do CrossFit Every Day For 30 Days

Source: Courtesy of CrossFit Inc.

CrossFit is more than just a workout routine; it’s an art form that blends intensity, variation, and camaraderie. The sculpted bodies of CrossFit athletes are the result of meticulous planning, unwavering dedication, and a commitment to pushing physical boundaries. Each thruster, pull-up, and row interval contributes to a masterpiece in the making.

While CrossFit has faced its fair share of skepticism, it’s time to move beyond the stereotypes. These athletes aren’t just about flipping tires and swinging kettlebells; they’re about defying norms and challenging preconceived notions of what a fitness regimen should look like. CrossFit is a dynamic, ever-evolving practice that demands respect for its multifaceted approach to wellness.

For those looking to embark on a fitness journey or seeking to break through plateaus, the CrossFit lifestyle offers a blueprint. Embracing the principles of variation, volume, and community can lead to not only a jacked physique but a holistic sense of strength and vitality.

In the grand tapestry of fitness trends, CrossFit stands out as a vibrant thread, weaving together strength, endurance, and community spirit. So, as we conclude our exploration, let’s appreciate the artistry of CrossFit athletes, salute the dedication embedded in every WOD (Workout of the Day), and celebrate the unique culture that continues to redefine what it means to be “fit.” It’s not just about the physique; it’s about the journey, the community, and the enduring legacy of those who dare to be CrossFit.

Watch the video below for more information.

10 Best CrossFit Workouts You Can Do At Home

Here are 5 quick tips for someone who is starting CrossFit now and wants to get fitter and more athletic.

1. Start Slow and Focus on Form: As you embark on your CrossFit journey, resist the urge to dive headfirst into high-intensity workouts. Begin with foundational movements, prioritize learning proper form, and gradually increase intensity. Building a solid foundation will not only prevent injuries but also set you up for long-term success.
2. Listen to Your Body: CrossFit can be demanding, both physically and mentally. Pay close attention to how your body responds to workouts, and don’t hesitate to scale or modify movements if needed. Rest and recovery are equally crucial, so allow your body time to adapt and heal, especially in the initial stages.
3. Embrace the Learning Curve: CrossFit introduces a wide array of movements, some of which may be entirely new to you. Embrace the learning curve and be patient with yourself. Don’t be afraid to ask questions, seek guidance from coaches, and focus on gradual improvement. Celebrate small victories, as progress often comes in increments.
4. Prioritize Mobility and Recovery: CrossFit places demands on various muscle groups and joints. Incorporate mobility exercises into your routine to enhance flexibility and reduce the risk of injuries. Additionally, prioritize recovery strategies such as stretching, foam rolling, and adequate sleep. Taking care of your body outside of workouts is integral to sustained performance.
5. Build a Support System: The community aspect is a significant strength of CrossFit. Surround yourself with like-minded individuals who can provide encouragement, guidance, and motivation. Engage with your fellow athletes, participate in group workouts, and celebrate each other’s successes. Having a supportive community can make the journey more enjoyable and inspiring.

Remember, CrossFit is a personalized journey, and everyone progresses at their own pace. By starting slow, focusing on form, listening to your body, embracing the learning process, prioritizing recovery, and building a supportive community, you’ll lay a solid foundation for a successful and fulfilling CrossFit experience.

7 Exercises to Make You Better at CrossFit

10 CrossFit AMRAP Workouts for Athletes of All Levels

The thrilling weekend reached its pinnacle as Laura Horvath and Pat Vellner emerged victorious, securing the CrossFit championship at the 2023 Rogue Invitational. In the Strongman division, Mitchell Hooper claimed the top spot.

Rogue Invitational is one of the biggest CrossFit competition outside the official season. That also reflects on the prize purse athletes compete for, bringing in much attention of the media and athletes themselves to do their best.

Source: Rogue Invitational Instagram

How Much Money Did Athletes Earn at the 2023 Rogue Invitational

And how much money is involved for athletes competing at the 2023 Rogue Invitational in Texas? First, remember how the prize purse was calculated?

1. Rogue has provided a 1 million dollar cash investment.
2. $275,000 of Bitcoin purchased at $16,000 per coin. Any growth on this coin will add to the purse and will be paid out at the valuation at the time the prize purse is locked.
3. $5 per attendee ticket sold will be added to the purse.
4. 10% of registration fees for the 2023 online qualifier, “The Q”
5. 10% of registration fees for the 2023 community event, “The C”
6. $5.00 for every Rogue Invitational T-shirt sold
7. $5.00 for every pair of GORUCK Ballistic Trainers sold on roguefitness.com
8. Sponsors will have the ability to make direct contributions to the purse

One interesting thing about the prize purse is that it goes up with each day because of tickets sales and shirts sales. However, if you read our article a few days before the start of the events, the prize purse totalled U$ 1, 631,595.77.

However, now, after the competition is over, the prize purse declined by almost $2,000. That is likely due to the volatility of Bitcoin. But, in the bigger picture, since the prize purse are divided by the 20 individual athletes competing in the CrossFit division and the 10 Strongman competitors, the end result for each athlete is not something to worry about.

Ultimately, the prize purse was U$1,629,676.17.

So how much money did athletes earn at the 2023 Rogue Invitational? According to Rogue’s rules, each participant took a percentage of the prize purse home with them depending on final placement.

Women:

Men

Strongman

2023 Rogue Invitational

When: October 26-29, 2023

Where: Dell Diamond Stadium in Round Rock, Texas, USA

How many competitors: 20 men and 20 women in the individual division

Other divisions: Not only some of the best elite CrossFit athletes will be competing, but also 10 participants go head-to-head in Strongman events, and 9 men and 7 women will take part in the Legends, a friendly CrossFit competition with names such as Rich Froning, Josh Bridges, Kari Pearce and Sam Briggs.

Missed out on the action? Watch the 2023 Rogue Invitational Livestream Here

The top of the leaderboard changed a lot during the 4-day event for CrossFit athletes in Texas this weekend. Addler and Toomey finished event 1 on the top, on Friday it was Khrennikov and Horvath who took the lead. Saturday, it all changed again with Vellner taking over and Toomey regaining top spot.

However, what counts is the placement on the last day and that is how Vellner managed to maintain his lead ahead of Adler and Khrennikov, while Horvath won the last event to beat Tia-Clair Toomey in the standings.

2023 Rogue Invitational Final Standings

Women

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1. Laura Horvath – 780 points
2. Tia-Clair Toomey-Orr – 770
3. Emma Lawson – 650
4. Gabriela Migala – 530
5. Alex Gazan – 590
6. Emma Cary – 550
7. Danielle Brandon – 540
8. Arielle Loewen – 510
9. Dani Speegle – 505
10. Manon Angonese – 460
11. Christine Kolenbrander – 455
12. Lauren Fisher – 420
13. Paige Powers – 405
14. Paige Semenza – 390
15. Emily Rolfe – 330
16. Bethany Flores – 320
17. Karin Freyova – 305
18. Kyra Milligan – 295
19. Shelby Neal – 265
20. Elena Carratala Sanahuja – 235

Men

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1. Pat Vellner – 660 points
2. Jeff Adler – 640
3. Roman Khrennikov – 610
4. Brent Fikowski – 610
5. Ricky Garard – 565
6. Travis Mayer – 555
7. Jayson Hopper – 545
8. Dallin Pepper – 545
9. Jay Crouch – 540
10. Noah Ohlsen – 530
11. Jelle Hoste – 485
12. Bjorgvin Karl Gudmundsson – 475
13. Chandler Smith – 455
14. Lazard Dukic – 445
15. Tudor Magda – 435
16. Bayley Martin – 375
17. Victor Hoffer – 360
18. Will Moorad – 300
19. Garrett Clark – 255
20. Jonne Koski – 10 points (withdrawn)

Strongman

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1. Mitchell Hooper – 42 points
2. Tom Stoltman – 40
3. Mateus Kieliszkowski – 31.5
4. Evan Singleton – 28.5
5. Bobby Thompson – 25.5
6. Maxime Boudreault – 23.5
7. Thomas Evans – 23
8. Luke Stoltman – 22
9. Oleksii Novikov – 21.5
10. Trey Mitchell – 11.5

Horvath, Vellner Win 2023 Rogue Invitational

The 2023 Rogue Invitational began on Thursday afternoon with only a single event for individuals. Texas heavy comprised of running with a ruck, without one, and pulling a sled.

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Tia-Clair Toomey took the win to make a big statement. This was her first official competition after giving birth to her first child Willow in May. In the men’s division, Adler finished ahead of Hoste and Khrennikov.

Although the previous CrossFit Games champions won the first event, it all changed on the second day (Friday) when two more workouts programmed were thrown at the athletes.

Garard and Khrennikov won events 2 and 3, while Alex Gazan and Laura Horvath took the win for the same events in the women’s division. At the end of the day, Khrennikov went to sleep on top of the rank with a 20-point lead ahead of Adler and Vellner. Horvath had a 5-point lead on Toomey and 45 points in front of 3^rd place Gabriela Migala.

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But then Saturday shifted everything again. This was the day that provided Pat Vellner his big advantage that gave him a chance to win come the end of the weekend. Although Vellner started Saturday in 3^rd, he finished the day with an impressive 90-point lead ahead of Adler.

And the crazy thing is that Vellner did not win any of the 3 events on Saturday, but everything fell into place for him to keep distancing himself from the other competitors.

In the women’s division, in a cat-and-mouse game, Toomey took over Horvath again in the leaderboard with a minimum 5-point lead over the Hungarian athlete. Emma Lawson, 3^rd placed when lights went out, was 90 points behind the leader.

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The final day had come and the last three events would shift the women’s leaderboard once again. Horvath won event 7, but Toomey made up the difference in event 8. Before the very last event, the two athletes were tied in points in 1^st place.

But Horvath left any doubts behind her. She won the final event 30 seconds ahead of Tia-Clair Toomey to claim her crown at the 2023 Rogue Invitational. Emma Lawson finished 2^nd, cementing her overall 3^rd place on the podium.

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The men’s division was less intense, as Vellner only had to do damage control. He finished events 7, 8, and 9 in 9^th, 10^th and 10^th, respectively. That was enough to keep him 20 points ahead of Adler. The fellow Canadian had a closer battle with Khrennikov, but event 8 and the last one solidified his silver medal.

Did you enjoy the 2023 Rogue Invitational? Do you want to know how well we, at BOXROX, guessed the main athletes that would compete this weekend? Then click on the link below.

Who To Watch at the 2023 Rogue Invitational

How to Watch the 2023 Rogue Invitational

2023 Rogue Invitational

When: October 26-29, 2023

Where: Dell Diamond Stadium in Round Rock, Texas, USA

How many competitors: 20 men and 20 women in the individual division; 10 in the strongman division; 9 men and 9 women in the legends division

Other divisions: Not only some of the best elite CrossFit athletes will be competing, but also 10 participants go head-to-head in Strongman events, and 9 men and 7 women will take part in the Legends, a friendly CrossFit competition with names such as Rich Froning, Josh Bridges, Kari Pearce and Sam Briggs.

2023 Rogue Invitational Livestream Here

List of All CrossFit Athletes Competing Individually

The final list of athletes invited and confirmed to the 2023 Rogue Invitational is official. Usually, the top athletes from the CrossFit Games receive an automatic invitation to Rogue. For those wanting to compete with the best of the best, they had to go through an online qualifier.

Of those who competed online, the top 5 men and 5 women then received an invitation to compete in Round Rock.

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Some athletes might choose to refuse the invitation; Rogue organisers then proceed to backfill the position until they have a confirmed 20 athletes on the field for each of the individual categories.

Here is a full list of the 20 individual athletes confirmed to appear at the 2023 Rogue Invitational.

Men:

Source: Courtesy of Lazar Dukic

1. Jeff Adler
2. Pat Vellner
3. Roman Khrennikov
4. Brent Fikowski
5. Dallin Pepper
6. Jonne Koski
7. Chandler Smith
8. Jay Crouch
9. Lazar Dukic
10. Jelle Hoste
11. Bjorgvin Karl Gudmundsson
12. Bayley Martin
13. Will Moorad
14. Noah Ohlsen
15. Ricky Garard
16. Victor Hoffer
17. Travis Mayer
18. Tudor Magda
19. Garrett Clark
20. Jayson Hopper

Women:

1. Laura Horvath
2. Emma Lawson
3. Arielle Loewen
4. Gabriela Migala
5. Tia-Clair Toomey-Orr
6. Alex Gazan
7. Paige Semenza
8. Bethany Flores
9. Emma Cary
10. Danielle Brandon
11. Paige Powers
12. Emily Rolfe
13. Shelby Neal
14. Karin Freyova
15. Dani Speegle
16. Manon Angonese
17. Elena Carratala Sanahuja
18. Lauren Fisher
19. Kyra Milligan
20. Christine Kolenbrander

Who to Watch at the 2023 Rogue Invitational

In 2022, Justin Medeiros, Laura Horvath and Oleksii Novikov were crowned champions. This year, only Medeiros is not competing again.

In the women’s division, one name draws more attention than all other. Tia-Clair Toomey is back in business. She is the most dominant female CrossFit athlete in history, but that is only one of the reasons to watch her compete this weekend at the 2023 Rogue Invitational.

Source: Tia-Clair Toomey Instagram

The Australian athlete had to sit out during this year’s CrossFit Games to give birth to her first child Willow in May, just two months before the Finals. With her out, Laura Horvath managed to win the title of Fittest Woman on Earth, which was the first time someone other than Toomey had claimed since 2017.

Now it’s been 7 months since she had the baby and time to get back to her fitness levels. The fact that she is competing again is an incredible feat, but if you know anything about Tia-Clair Toomey is that she is out-of-this-world good. She actually might have a chance to win this weekend as a warning for future competitors that the 2024 CrossFit Games is going to be tough for everyone again if she steps onto the competition floor.

Two other names people must include in their bets to win this weekend are Laura Horvath, the current Fittest Woman on Earth, and Emma Lawson, the 18-year-old athlete from Canada who finished 2^nd at the Games this year.

BOXROX believes Gabriela Migala will be fighting for a spot on the podium, and other dark horses include Bethany Flores, Emma Cary and Arielle Loewen.

The men’s division is fully stacked with who’s who from the CrossFit Games. The 12 first-ranked at this year’s Games have confirmed their presence at the 2023 Rogue Invitational.

 Although Jeff Adler and Pat Vellner deservedly will be battling for the top spot, our pick for who to watch this year is Roman Khrennikov. The Russian athlete wore the leader’s jersey at the CrossFit Games this year for most of the events, but then got injured, couldn’t finish any of the last 2 events and still finished with a bronze medal.

It will be interesting to see how Khrennikov has recovered from his foot injury and, if so, how he might come back with a title in American soil.

Jeff Adler deservedly won the 2023 CrossFit Games. He snatched the leader’s jersey from Khrennikov before the Russian injured his foot and maintained the leadership to the end. He also had a nearly perfect 2023 CrossFit season by winning the Open alongside Mal O’Brien, the Semifinal and the Finals. He finished 5^th worldwide during the Quarterfinals, the only competition he didn’t win in the official CrossFit season.

Source: Courtesy of CrossFit Inc.

Alongside Adler are Canadian besties Vellner and Fikowski. Both are incredibly well-rounded athletes who could take up the chance to climb up the ranks to the podium when others fail.

Our top pick for the surprise of the year at the 2023 Rogue Invitational is Ricky Garard. He injured his shoulder during a mountain bike accident weeks before the Semifinals and had to withdraw from competing in 2023. He was one of the top athletes poised to fight for the podium in Wisconsin, he might as well accomplish it in Texas this time.

Other dark horses who might fight for the podium, in our opinion, are Chandler Smith, Lazar Dukic, and Dallin Pepper.

Who do you think could win this weekend’s competition?

Prize Purse

And how much money is involved for athletes competing at the 2023 Rogue Invitational in Texas? The answer is not definitive yet, as the prize purse increases depending on a few factors:

1. Rogue has provided a 1 million dollar cash investment.
2. $275,000 of Bitcoin purchased at $16,000 per coin. Any growth on this coin will add to the purse and will be paid out at the valuation at the time the prize purse is locked.
3. $5 per attendee ticket sold will be added to the purse.
4. 10% of registration fees for the 2023 online qualifier, “The Q”
5. 10% of registration fees for the 2023 community event, “The C”
6. $5.00 for every Rogue Invitational T-shirt sold
7. $5.00 for every pair of GORUCK Ballistic Trainers sold on roguefitness.com
8. Sponsors will have the ability to make direct contributions to the purse

At the time of writing, the prize purse totals U$ 1, 631,595.77.

This is already a bigger prize purse compared to last year’s where a total of $1,272,490 was divided among the athletes depending on their ranking.

Just like in previous years, Rogue Invitational will make one main Livestream available for free. However, what is new this time, is that people will be able to choose to pay an additional fee to increase their access to other cameras during the Livestream. It’s called the Iron Game Premium viewing option (more details below).

2023 Rogue Invitational

When: October 26-29, 2023

Where: Dell Diamond Stadium in Round Rock, Texas, USA

How many competitors: 20 men and 20 women in the individual division; 10 in the strongman division; 9 men and 9 women in the legends division

Other divisions: Not only some of the best elite CrossFit athletes will be competing, but also 10 participants go head-to-head in Strongman events, and 9 men and 7 women will take part in the Legends, a friendly CrossFit competition with names such as Rich Froning, Josh Bridges, Kari Pearce and Sam Briggs.

In 2022, Justin Medeiros, Laura Horvath and Oleksii Novikov were crowned champions. This year, only Medeiros is not competing again.

How to Watch the 2023 Rogue Invitational – Livestream

Divided by days, here are the Livestreams and how to watch the 2023 Rogue Invitational this weekend.

Thursday (Event 1):

Friday (Day 1):

Saturday (Day 2):

Sunday (Day 3):

Iron Game Premium:

If you want, you can pay a fee to increase the options of cameras you have to watch the events as they unfold.

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• U$25 fee

Once purchased, you will have added 4 different streams to your arsenal: Iron Game Tailgate, drone cam, featured Athlete Cam, and wide cam.

The Iron Game Tailgate stream is hosted by Pat Sherwood and it will bring elite athletes (both CrossFit and Strongman) for a more informal style of conversation with personal insights and immediate reactions to what’s going down on the field as events are happening.

Some of the confirmed athletes that will take part are Mat Fraser, Rich Froning, Justin Medeiros, Katrin Davidsdottir, Annie Thorisdottir, Annie Sakamoto, Brian Friend, Hafthor Bjornsson and more.

“Get a bird’s-eye view from our drone cameras, jump to our Wide Cams for an all-seeing view, or watch our Featured Athlete Cam, tracking one competitor up-close and personal through each workout.”

You can access the Iron Gam Premium content here.

Prize Purse

Source: Photos courtesy of Rogue

And how much money is involved for athletes competing at the 2023 Rogue Invitational in Texas? The answer is not definitive yet, as the prize purse increases depending on a few factors:

1. Rogue has provided a 1 million dollar cash investment.
2. $275,000 of Bitcoin purchased at $16,000 per coin. Any growth on this coin will add to the purse and will be paid out at the valuation at the time the prize purse is locked.
3. $5 per attendee ticket sold will be added to the purse.
4. 10% of registration fees for the 2023 online qualifier, “The Q”
5. 10% of registration fees for the 2023 community event, “The C”
6. $5.00 for every Rogue Invitational T-shirt sold
7. $5.00 for every pair of GORUCK Ballistic Trainers sold on roguefitness.com
8. Sponsors will have the ability to make direct contributions to the purse

At the time of writing, the prize purse totals U$ 1, 619, 370.80.

This is already a bigger prize purse compared to last year’s where a total of $1,272,490 was divided among the athletes depending on their ranking.

Thorisdottir broke the news yesterday in a somewhat simplistic post on Instagram. In a photo, alongside husband/coach Frederik Aegidius and their daughter Freyja, she simply wrote “2^nd of May” followed by a heart emoji.

In the photo, the three of them are walking down a pier towards the sunset, with Freyja in between the couple, and Annie Thorisdottir holding hands with a teddy bear, signifying the second child to come into their lives.

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A post shared by Annie Thorisdottir (@anniethorisdottir)

The news comes 3 days before the first event at the 2023 Rogue Invitational. Thorisdottir had previously confirmed she would be competing, but changed her mind. Now, 18-year-old Shelby Neal has been confirmed to take her place.

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Neal has made her debut as an elite individual athlete at the CrossFit Games this year and finished 19^th in the world. In the past two years, she competed as a teen at the Games finishing 6^th and 8^th respectively.

Hopes are that Thorisdottir will come back stronger than ever if she decides to continue competing in CrossFit as an individual among the best. She gave birth to her first child back in August 2020. The following year, she finished with a bronze medal around her neck at the 2021 CrossFit Games.

In 2022, she decided to go team where they finished 4^th. She then made a return to individuals this year, finishing 13^th overall. Iceland Annie was the first female athlete to win the CrossFit Games twice in a row (2011 and 2012).

Read More: Athlete Svetlana Veselova Says She Will Sue CrossFit After Failed Drug Test

In a press release, CrossFit unveiled three new partnerships across various divisions: WheelWOD Games (for adaptive), Pit Teen Throwdown (for 14-17 teens), and Legends Championship (for masters 35+ athletes).

This means that for athletes in those divisions, the road to the finals will be different compared to elite competitors in the individual and team divisions. It was announced in late September that the CrossFit Games will be held in the Dickies Arena, in Fort Worth, Texas, next year.

However, that won’t be the case for teens, masters and adaptive athletes – they will not share the same stage as the elite athletes (individuals and teams) for the grand finale.

Source: Photo courtesy of CrossFit Inc.

What Will Change for the 2024 CrossFit Games

As mentioned above, men and women competing in the elite division (individual) and teams will not see any changes to the path to the CrossFit Games. Teens and masters will have changes for the finals only, while adaptive athletes will see a complete overhaul of their CrossFit season.

Teens and Masters

For Masters and Teenage Athletes in 2024, the season kicks off with the online Open, followed by the online Quarterfinals and Semifinals. This means that, up to the Semifinals, nothing will change for athletes in those divisions and CrossFit HQ will still design the tests during those stages.

However, things change when it comes to the in-person finals. Yes, both Masters and Teens will continue to have an in-person last set of tests, but it will be handled by the organisations partnered with mentioned earlier.

After Semifinals are concluded, qualifying masters athletes (ages 35-65+) will be “advancing to the Legends Championship for an in-person final.”

For teens, the top athletes will move on “before competing in the Pit Teen Throwdown.”

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This means that the finals for teens and master athletes will not be in Fort Worth in 2024, the same place where elite men, women and teams will be competing for the title of Fittest on Earth.

Related: Dave Castro Reveals More Details About the 2024 CrossFit Games in Texas

Where will teens and masters compete in the end?

CrossFit said it will reveal places and dates for the season at a later stage, including registration for the 2024 CrossFit Open.

However, we already know that the Pit Throwdown will be taking place in Three Rivers, Michigan. This is the same place where the competition has been taking place in the last few years.

According to their official website, “The Throwdown features the rugged diversity of our 65-acre fitness ranch, a former gravel pit with woods and water, sand and hills, and our 10,000-SQ FT gym, Triple River CrossFit.”

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However, we are still very much in the dark about the Master’s division. All we know is that the Finals will be taken over and programmed by Legends Championship. The Legends Championship, supporting top masters athletes worldwide, will host its 2023 edition in Tempe, Arizona, from December 7 to 10. We do not know if the finals for masters next year will happen in the same place as this year.

Adaptive Divisions

The Adaptive Athletes competition, managed entirely by WheelWOD, an organization with 11 years of experience, promises a fair and inclusive competition for CrossFit’s adaptive athlete community. The collaboration expands the competitive divisions for adaptive athletes from 8 to 15, providing a broader opportunity for athletes to advance to the in-person final.

In other words, WheelWOD will take over all the steps of the CrossFit season for adaptive athletes, from the “Open” all the way to the “Games” – these are in quotes as we do not know if they will be called Open or Games like CrossFit HQ does.

Source: Photo courtesy of CrossFit Inc.

It is still unknown where or when these athletes will compete for CrossFit’s next season. The WheelWOD Games 2023 is taking place from November 30 through December 3 in Raleigh, North Carolina and it will encompass athletes from 28 divisions.

The Pros and Cons of this 2024 CrossFit Season Overhaul for Teen, Masters and Adaptive Athletes

Any change is bound to bring something good, and maybe something bad. Here are some pros and cons we at BOXROX think should be addressed.

Pros:

As highlighted in the press release, CrossFit General Manager of Sport and Education Dave Castro explained the changes “will benefit each division in significant ways, most importantly more than doubling qualifying spots for masters and teens and allowing every adaptive division a place at the in-person championship.”

More adaptive divisions and more athletes will be competing in the end, which can only be positive for the Sport’s growth.

With each final being taken care of by different organisations, there will be better coverage of those events for people who actually want to see them. As Kevin Ogar, head judge and coach for WheelWOD put it:

“We will now have more eyes on, more exposure, more divisions, and unparalleled opportunities for athletes to not only grow in the sport but also to drive its evolution.”

Although he was talking specifically about the adaptive community, it can be broadened to teens and masters as well. Giving more exposure to those athletes will help them expand to a broader audience, hopefully give them more opportunities to live off the Sport, and attract more people to compete in the end.

Source: Wodapalooza / Courtesy of ATA

Cons:

Not all are rainbows and butterflies when we are talking about the changes CrossFit has made for the official 2024 season.

First and foremost, if you’ve read all paragraphs above, you might have noticed how little we at BOXROX used the term “CrossFit Games” or “Fittest on Earth.” That is because, honestly, CrossFit in their press release also refrained from using those terms – in contrast, CrossFit has used the terms “championship” and “final.”

One of the things nobody liked about the 2023 CrossFit Games was the Livestream coverage of masters, teens or adaptive.  It simply was a stationary camera, with no commentary, far away from the field where athletes were competing. CEO Don Faul addressed the situation at a press conference and said CrossFit made a tough decision about the Livestream coverage. “Sometimes we got to make tough calls. We’d love to be able to do everything, pragmatically that is not possible,” he said.

And now, with the “Games Athlete” or “#GamesBound” staple probably going out of the window for masters, teens and adaptive divisions, it seems like CrossFit is simply offloading its responsibilities to other organisations and hoping for the best.

Read More: 2023 CrossFit Games – 4 Things We Liked and 4 We Didn’t

Falcon 1 CrossFit in Bratislava hosted Murph this year, bringing together members of its welcoming and dedicated community, alongside the members of CrossFit Senec.

Róbert Rybanský, owner of both CrossFit boxes, joined the action with the collective members from each Box.

What is Murph?

The CrossFit Murph Challenge is a grueling test of physical and mental endurance that honours the sacrifice and service of fallen Navy SEAL Lt. Michael P. Murphy.

The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done while wearing a weighted vest.

The Workout

Check out how the action went down.

All the photos were taken by Stevie D, follow him on facebook and instagram.

Róbert Rybanský, Owner and Founder

The owner sums up the ethos of his Box, “In a word: COMMUNITY. It takes a long time, but it’s worth it.”

“I lived in sports almost all my life (martial arts, football, handball, Slovak handball). I started in gastronomy and worked in Bratislava companies as a bartender, which taught me precision at work.”

“I worked out, but it soon became clear to me that this would not be my way.”

“The beginning of my path to something of my own was that I had my eyes open and seized the opportunity. And so, I founded the first Gym focused on functional training – Iron Life gym, with an area of about 300 square meters, I was 26 years old. In 2016 I opened my second Gym, CrossFit Senec – already as the official CrossFit 2020 – after the successful CrossFit Senec it’s time to move on: we open Falcon 1 CrossFit”

Address and Contact Details

+421 917 317 906

E-mail: info@falcon1crossfit.sk

Address : Prievozská 34, Bratislava

Website

Wodapalooza has, for the past 12 years, become a recurring CrossFit competition that brings many of the most famous athletes in a head-to-head competition in Miami at the beginning of the year, unofficially kickstarting the CrossFit season.

Now, the same people behind the Miami tournament have come up with another competition, promising to bring the same vibes from its counterpart: it’s called TYR Wodapalooza SoCal.

Source: Courtesy of CrossFit Inc.

TYR Wodapalooza SoCal: the New CrossFit Tournament in California

“Introducing TYR WZA SoCal, our newest home to a second annual Wodapalooza Fitness Festival.” That is how the organisers of the event broke the news yesterday on their official Instagram profile.

• When: September 20-22, 2024
• Where: Huntington Beach, California

According to their official page, the TYR Wodapalooza SoCal will have “multiple stages with 1,000 competing athletes from around the world, brand activations and fitness lifestyle experiences, including educational seminars and workshops.”

This is similar to the already famous Wodapalooza in Miami where athletes from around the world compete in a weekend of fun and extravaganza.

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Not all relevant information has been released yet. For example, it is still unclear how participants can register for the competition, how they will qualify for the later stages and how Miami and SoCal editions will be connected.

Earlier this year, the winners of Wodapalooza Miami were Paige Powers and Ricky Garard in the individual divisions. For the team’s divisions, the champions were Canadian PB&J and Team BPN.

2023 Miami Wodapalooza Winners

Popular youtuber Will Tennyson went to the world’s most expensive gym for a day to see what it was like.

Exos Gym in Phoenix, Arizona costs 2,500 USD a month, 30,000 USD a year for it’s membership.

Video – The World’s Most Expensive Gym

Watch the video below to find out what it’s like to train at Exos.

Will Tennyson is a popular YouTuber known for his fitness and vlogging content. He gained a significant following by documenting his fitness challenges, such as attempting various workouts, diets, and physical challenges.

Will Tennyson’s YouTube channel showcases his personal fitness journey, as well as providing entertainment, educational, and motivational content for his viewers.

What Factors Should You Consider When Buying A Gym Membership?

When buying a gym membership, it’s important to consider several factors to ensure you make an informed decision that aligns with your fitness goals, preferences, and budget. Here are some key factors to consider:

Location: Choose a gym that is conveniently located near your home, workplace, or daily commute route. This reduces travel time and increases the likelihood of regular attendance.

Facilities and Equipment: Assess the gym’s facilities and equipment to determine if they meet your specific fitness needs. Look for a well-equipped gym with a variety of cardio machines, weightlifting equipment, functional training areas, group exercise studios, swimming pool, sauna, etc.

Hours of Operation: Check the gym’s operating hours to ensure they fit your schedule. Consider if they have extended hours or 24/7 access, especially if you prefer working out at specific times or have a busy lifestyle.

Staff and Trainers: Inquire about the qualifications and experience of the gym’s staff and trainers. Knowledgeable and supportive staff can provide guidance, assistance, and motivation to help you reach your fitness goals.

Classes and Programs: If you enjoy group exercises or specialized programs such as yoga, Pilates, spinning, or martial arts, check if the gym offers a variety of classes that align with your interests.

Cleanliness and Maintenance: Visit the gym and assess its cleanliness, hygiene practices, and equipment maintenance. A clean and well-maintained environment promotes a safe and enjoyable workout experience.

Crowd and Atmosphere: Consider the gym’s atmosphere and ambiance. Some people prefer a more energetic and social environment, while others prefer a quieter and more focused atmosphere. Choose a gym that matches your preferences.

Source: Unsplash

Membership Options and Costs: Evaluate the membership options available, such as monthly, annual, or flexible contracts. Assess the cost of membership, including initiation fees, monthly dues, and additional charges for amenities or services. Ensure it fits within your budget.

Trial Periods and Cancellation Policies: Look for gyms that offer trial periods or day passes, allowing you to experience the facilities and services before committing. Additionally, understand the gym’s cancellation policy and any associated fees in case you need to cancel your membership.

Member Reviews and Recommendations: Research online reviews and seek recommendations from friends or acquaintances who have experience with the gym. Their insights can provide valuable information about the gym’s quality and reputation.

By considering these factors, you can make an informed decision that matches your fitness goals, lifestyle, and preferences, ultimately leading to a more satisfying and successful gym experience.

How to Stay Motivated for the Gym

Staying motivated for the gym can be challenging at times, but here are some tips that can help you maintain your motivation:

Set Clear and Realistic Goals: Define specific and achievable fitness goals that are meaningful to you. Whether it’s building strength, losing weight, improving endurance, or simply staying active, having clear goals provides a sense of direction and purpose.

Create a Routine: Establish a regular workout routine that fits your schedule and lifestyle. Consistency is key when it comes to staying motivated. Set specific days and times for your workouts and treat them as non-negotiable appointments with yourself.

Find Activities You Enjoy: Engage in exercises and activities that you genuinely enjoy. If you find your workouts fun and enjoyable, you’ll be more likely to look forward to them. Experiment with different types of exercises and classes until you find what resonates with you.

Mix Up Your Workouts: Variety is essential to prevent boredom and keep your workouts fresh. Incorporate different exercises, classes, or training methods into your routine. Trying new things not only keeps you motivated but also challenges your body in different ways.

Track Your Progress: Keep track of your workouts, progress, and achievements. This can be done through a fitness journal, a smartphone app, or wearable fitness trackers. Seeing how far you’ve come can boost your motivation and provide a sense of accomplishment.

Find a Workout Buddy or Join a Community: Exercising with a friend or joining a fitness community can provide accountability, support, and social interaction. Having someone to share your fitness journey with can make workouts more enjoyable and motivate you to show up.

Reward Yourself: Set up a system of rewards for achieving your fitness milestones. Treat yourself to something you enjoy after reaching a specific goal, such as a massage, new workout gear, or a day off. Rewards can act as incentives and keep you motivated along the way.

Stay Positive and Focus on the Benefits: Maintain a positive mindset and remind yourself of the numerous benefits of regular exercise, such as improved energy levels, stress reduction, better sleep, and increased confidence. Celebrate small victories and embrace the positive changes you experience.

Seek Inspiration: Find sources of inspiration that resonate with you. Follow fitness influencers or athletes on social media, read motivational books or articles, watch inspiring documentaries, or listen to podcasts that encourage and motivate you.

Source: RX'd Photography

Take Rest Days: Remember that rest and recovery are just as important as exercise. Listen to your body and allow yourself to rest when needed. Overtraining can lead to burnout and demotivation, so incorporate rest days into your routine to avoid burnout.

Remember that motivation can fluctuate, and it’s normal to have ups and downs. During challenging times, remind yourself of your goals, stay committed to your routine, and employ these strategies to stay motivated and focused on your fitness journey.

Why is Good Quality Nutrition So Important to Support Gym Training?

Good quality nutrition is crucial to support gym training for several reasons:

Fuelling Workouts: Proper nutrition provides the necessary energy to fuel your workouts. Carbohydrates are the body’s primary source of fuel, and consuming an adequate amount of them ensures you have enough energy to perform at your best during exercise. Additionally, proteins and fats play important roles in providing energy and supporting muscle function during workouts.

Muscle Growth and Repair: High-quality nutrition is essential for muscle growth and repair. Protein is particularly important as it provides the building blocks (amino acids) needed for muscle protein synthesis. Consuming an adequate amount of protein helps repair damaged muscle fibres and promotes muscle growth and strength gains.

Recovery and Adaptation: Intense workouts place stress on the body, leading to muscle damage and depletion of energy stores. Proper nutrition after exercise is crucial for recovery and adaptation. Consuming a balanced meal or snack that includes carbohydrates and protein within the post-workout window (typically within 1-2 hours) helps replenish glycogen stores, repair muscle tissue, and initiate the recovery process.

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Optimal Performance: Good nutrition supports optimal performance in the gym. Consuming a balanced diet that includes a variety of nutrients, such as vitamins, minerals, and antioxidants, ensures proper functioning of bodily systems, including the cardiovascular and nervous systems. This can enhance endurance, strength, and overall performance during workouts.

Injury Prevention: Adequate nutrition plays a role in injury prevention and recovery. Nutrients like calcium, vitamin D, and magnesium support bone health and reduce the risk of fractures or stress injuries. Consuming a nutrient-rich diet also supports a healthy immune system, which can help prevent illnesses or infections that may hinder training progress.

Body Composition and Weight Management: Proper nutrition is a key factor in achieving and maintaining a healthy body composition. Balancing calorie intake with energy expenditure helps support weight loss, weight gain, or weight maintenance, depending on individual goals. A well-rounded diet with adequate protein, healthy fats, and nutrient-dense carbohydrates can help optimize body composition and support overall health.

Source: Brooke Lark on Unsplash

Overall Health and Well-being: Nutrition plays a vital role in overall health and well-being. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients, antioxidants, and fibre that support proper bodily functions, immune function, and overall vitality. Good nutrition can also positively impact mood, cognitive function, and general quality of life.

In summary, good quality nutrition is vital for providing energy, supporting muscle growth and repair, promoting optimal performance, preventing injuries, managing body composition, and maintaining overall health and well-being. When combined with regular exercise, it maximizes the benefits of gym training and helps individuals reach their fitness goals more effectively.

Livestream of North America East & Rebel Renegade Games HERE

But before we go into it, we will be talking exclusively about the individual athletes, although this weekend both individuals and teams will be competing side-by-side.

North America East – CrossFit Semifinals Predictions

Semifinals will have different Games-qualifying spots depending on the strength-of-field. The North America East is one that provides the most invitations.

• Top 11 women will be invited to the Games
• Top 12 men will be invited to the Games

The line-up is stacked with big names on both men and women category. Here are our picks.

Men’s Division

Due to a new rule in CrossFit’s competition, Roman Khrennikov will be competing as an American in the North America East Semifinal this year, instead of the Asian continent where he is from. The current 2^nd Fittest Man on Earth is the favourite to stand on the podium, possibly at the top, come Sunday afternoon.

Three names we believe are also in the fight for podium finishers are Jeff Adler (he won the Open this year and is 6^th at the new worldwide ranking system), Dallin Pepper (1^st in Quarterfinals this year), and Noah Ohlsen (9x Games athlete and this is his last year as an individual).

Source: Courtesy of CrossFit Inc.

On the men’s side, we also have a few names who could be battling for the 12 invitations that will be given such as Sam Cournoyer, Spencer and Saxon Panchik, Will Moorad and Alex Vigneault. But our dark horse vote goes to Jack Farlow and James Sprague – both have been to the Games in 2019 as teens.

Women’s Division

Just like the men’s division, the women’s is stacked with high-end CrossFit athletes. However, arguably the biggest star of them has recently pulled out of competition. Mal O’Brien said she was faced with challenges that demanded her attention and wouldn’t be competing this weekend at the North America East Semifinal.

That is not to say the competition will be without elite-level athletes. Our overall pick to win this weekend is Emma Lawson. The teenager surprised everyone last year at the Game when she even wore the leader shirt for a few events, before falling to 6^th place overall.

Followed by Emma Lawson will be other Games athlete who made an impact last year such as Brooke Wells (5^th), Amanda Barnhart (14^th), and Danielle Brandon (4^th).

Other athletes that we know will be fighting, and possibly getting, their Games invitation at the end of the weekend are Alexis Raptis, Paige Powers and Emma Cary. However, our votes for dark horse go to newcomer Anikha Greer and 2019 Games athlete Feeroozeeh Saghafi.

Africa – CrossFit Semifinals Predictions

Although the athletes competing out of Africa are not as famous as the ones from North America East, the Rebel Renegades Games will be one of the toughest weekends for competitors as coming out 2^nd means you won’t make it to the Games.

• Top man will be invited to the Games
• Top woman will be invited to the Games

So they must put everything on the line and hope the other contestants slip up as any mistake can put you on a flight to Madison or not.

Source: Instagram

Men’s Division

The men’s division will put head-to-head two athletes expected to finish on the podium, possibly fighting for the only Games invitation available Jason Smith and Kealan Henry.

While Smith went to the Games in 2017, 2019 and 2021, but in 2022 Henry took over the crown in Fittest in Cape Town and punched his first ticket to the CrossFit Games.

One dark horse people should keep an eye out for is Darren Zurnamer. He finished 3^rd in the 2022 Semifinals and 2^nd this year, right after Henry.

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A post shared by REBEL Renegade Games® (@renegadegames)

Women’s Division

Usually, the battle for the crown in the women’s division is between Michelle Merand and Michelle Basnett. This time, Merand decided to try the Games in a team, leaving the path easier for Michelle Basnett.

The dark horse in this competition is Christina Livaditakis. The 26-year-old from Zimbabwe finished 2^nd at the Semifinals last year and came out on top during Quarterfinals this time around.

Who are you excited to see this year?

Here is everything you need to know about the first weekend of CrossFit Semifinals and how to watch them.

2023 CrossFit Semifinals – How to Watch

North America East

• When – May 18-21
• Where – Orlando, Florida (USA)

How to Watch

The events will be televised for free on CrossFit’s Youtube channel, on their homepage and through the app.

Thursday

Friday

Saturday

Sunday

Who is Competing?

Now that CrossFit has cut down from 4 to 2 in the number of Semifinals in North America, the amount of elite CrossFit athletes competing is one more reason to keep an eye out for this event.

Some of the best of the best will be side-by-side in Orlando this Thursday. Here are some of the names you will be seeing on the competition floor:

• Women – Brooke Wells, Emma Cary, Emma Lawson, Danielle Brandon, Amanda Barnhart.
• Men – Jeffrey Adler, Dallin Pepper, Noah Ohlsen, Roman Khrennikov, Saxon Panchik, Samuel Cournoyer.

Both winners of this year’s CrossFit Open will be on the floor: Mal O’Brien and Jeff Adler.

UPDATE: Mal O’Brien announced on Tuesday evening that she won’t be competing at Semifinals.

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Rebel Renegade Games – Africa

The African CrossFit Semifinal this year is being hosted by the Rebel Renegade Games. The competition, however, starts a day after the one from North America East.

• When – May 19-21
• Where – Johannesburg, South Africa

How to Watch

The livestream will be available at Rebel Renegade Games YouTube channel.

Friday

Saturday

Sunday

Who is Competing

Here are all the participants expected to show up in South Africa this weekend to fight for an invitation to the CrossFit Games (scroll to the second photo).

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How Many Athletes Will Receive an Invitation After the Semifinals?

BOXROX went into depth about how many invitations each Semifinal will have available for its competitors.

In short, these are the cutlines for this weekend:

• North America East – 11 (women) and 12 (men)
• Africa – 1 (woman) and 1 (man)

Are you excited for this weekend’s turn of events?

Cauzinho’s father, Carlos Augusto Assunção Filho, told BOXROX his son was already into sports before trying out CrossFit for the first time. And at the very first class, he fell in love with it. “On this day there was jump box and running schedule as the workout of the day and Cauzinho was already used to doing that in his spare time,” he told us. For reference, Cauzinho ran 10 kilometres when he was only 8 years old.

In December 2021 he enrolled at his local Box and, a year later, his body transformation is astonishing.

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He first began classes with other kids around his age, but soon the head coach of his Box realised the potential of Cauzinho. “After a few days, of curiosity, he wanted to learn how to do complex gymnastic moves, like the bar muscle-up. He learned that in 15 days.”

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And if you are wondering how strong this kid is, here are PRs according to his father:

• Deadlift: 92 kilos (202.8 lbs)
• Clean – 64 kilos (141 lbs)
• Snatch – 47 kilos (103.6 lbs)
• 5 kilometres (3.1 miles) sprint in 21’09’’
• Maximum distance ran – 15 kilometres (9.3 miles)

Cauzinho and His CrossFit Future

Both of Cauzinho’s parents do CrossFit and that is how the 12-year-old had his first glance at the Sport. Because of his physique, people on the street have stopped to talk to him and take photos of what will probably be the future of CrossFit for Brazilians. And we are sure that Gui Malheiros would approve of that, as he had some time to help Cauzinho improve his rowing technique.

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And for those who are against a young teenager doing bodybuilding and lifting heavy weights, Cauzinho’s father explains that it is a small minority. “Around 20% of people criticise that kids should do weightlifting. I say a kid needs to do any sport possible. Child obesity is a growing issue in the world.”

Cauzinho himself posted a video with his body transformation aiming to shed some light on the issue. “Many still believe the myth that kids shouldn’t do any training. I started [CrossFit] with 1,35 centimetres and now I am 1,47 centimetres.”

Dubbed the “Mini Hulk” by some media outlets, Cauzinho’s father says the kid already has the mentality of an athlete.

“He feels fulfilled not because of how he looks, but because of his performance. Today, he gets really surprised with his evolution in CrossFit as he keeps adding weight and reaching new PRs.”

Source: Cauzinho

If other parents are wondering if they should follow a similar path with their children, Carlos Augusto explains how they successfully reached this point with Cauzinho. “Find a great training ground, with revered coaches. Whatever you want your kid to enrol in, find a place with good credentials and get a physiotherapist and nutritionist to look out for that person’s well-being.”

Imagine a competition that will test your strength, endurance, athleticism, and mental toughness that allows you to win money depending on how well you do. No, we are not talking about the CrossFit Games, but rather the Hybrid Conditioning, or Hybricon Games.

Hosted by Battle Bunker and created by Austen Alexander, what first started as an obstacle course racing in 2020 is now a test of physical capabilities in which everyone can join for cash prizes.

“Since we wanted to make it open to anyone this year, we branched out and programmed workouts that could be done pretty much anywhere, with minimal equipment,” Alexander told BOXROX.

Source: The Battle Bunker

Alexander is a veteran and, although he created the events for the first competition of Battle Bunker, last year he partnered with an athlete who is famous in the CrossFit-style tournaments: Hunter McIntyre.

“Hunter is my right-hand man as the Race Director of Battle Bunker. We partnered in 2022 and he now handles all programming of the events and workouts.

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Hunter McIntyre is globally famous in the obstacle course racing community. He recently broke his own HYROX world record in Barcelona this week. Although he is not a CrossFit athlete, he was controversially invited as a wild card for the CrossFit Games in 2019. He accepted the challenge and was eliminated after the second workout after struggling on the handstand walks.

HybriCon Games from Battle Bunker – How Does It Work?

That’s the background of the Pipeline (the competition that encompasses all stages of the Hybricon Games), but what is it exactly and how much money can you get?

As explained earlier, the Hybricon Games is very similar to the CrossFit season. There is an open workout that everyone is encouraged to join called “Combine.” The top 21 men and women go to Pipeline Regionals. The best of the best will then meet up for the final phase of the competition: the Hybricon Games.

Combine

• April 2-8

The Combine is the first phase of the competition. It is an open workout consisting of Hybricon Physical Test. “The Combine workouts are a sprint, 3RM strength superset, and 30-20-10 dumbbell thruster/lateral burpee,” Alexander explained.

Athletes need to perform the movements and record them via phone or camera, and submit through the Combine Form along with scores, region, name and contact information.

It is free to compete and you can get a cash prize (more on that later) while getting tested and fitter.

Pipeline Regionals

• June 3, 10, 17

This is the second phase of the competition in which Battle Bunker will send out invitations to the top 21 men and women from each region which are: East Coast, West Coast, and International.

Source: The Battle Bunker

Hybricon Games

•  October 28-29
• In Chula Vista Elite Athlete Training Center, Chula Vista, California

The Hybricon Games is the last phase of the competition in which the winner will be crowned the World’s Toughest Athlete – 42 competitors will come from Regionals and 6 will come from “hero wild cards,” which are invitations sent by Battle Bunker to athletes who are an active firefighter, military, EMT, medical, teacher, LE.

A total of 48 athletes will be competing at the Hybricon Games.

On October 28^th athletes will be put through mental tests named “grit day,” while on the following day, the competitors will be put under one last day of physical tests titled “field day.”

After two days of testing, the top of the top earns the title of World’s Toughest Athlete.

Dates for the Hybricon Games

To recap, here are the days for the Pipeline competition from Battle Bunker:

• Combine – April 2-8
• Pipeline Regionals – June 3, 10, 17
• Hybricon Games – October 28-29

Source: The Battle Bunker

Cash Prizes

Although it is free to compete, athletes have a chance to earn cash prizes during the competition.

During the open workout of “Combine,” Battle Bunker will randomly select one submission to win a $1,000 cash prize just for entering the competition. During this phase, one male and one female athlete will be selected to win a year’s supply of PWR LIFT Protein Infused Water.

The Hybricon Games has a total cash prize available of $51,000. The money will be given to athletes from each division who finish on the podium:

1^st place – $20,000

2^nd place – $4,000

3^rd place – $1,000

An honour award of $1,000 is also announced during the Hybricon Games and it is reserved for one athlete who is doing good in their community and is an essential worker (such as a firefighter, military, EMT, medical, or teacher). Battle Bunker will select a leader in their community to win the $1,000 cash prize honour award.

Although the prize is announced during the Hybricon Games, any athlete who fits the criteria from the Combine, Pipeline Regionals or Hybricon Games is eligible to win it.

Source: The Battle Bunker

To learn more about the Pipeline competition, the Combine, Regionals and the Hybricon Games, check out Battle Bunker’s official website by clicking here.

Kara Saunders, one of the fittest female CrossFit athletes from Australia, is pregnant. The announcement was made on her YouTube channel alongside her partner Matt.

“We’re having a baby,” Matt and Kara announced in a video.

Earlier in February, Kara Saunders wrote a lengthy Instagram post saying she wouldn’t be taking part in the Open and, therefore, wouldn’t be aiming to compete at the CrossFit Games this year. “I have always taken it year by year with competition, so for now this is just the right and only move for 2023. I’ll keep riding the wave and see where that takes me next year and thereafter.”

Mumma bear gave birth to her first child Scottie back in 2019. Nine months later she competed for the first time in a CrossFit-sanctioned event and won.

Source: Courtesy of Kara Saunders

Kara Saunders CrossFit Career So Far

Kara Saunders was crowned Australia’s Fittest Woman from 2015 to 2018 and has competed in the CrossFit Games an impressive 7 times. Before becoming a mother, Kara placed 2nd and 4th at the 2017 and 2018 CrossFit Games respectively.

In 2021, Kara Saunders was diagnosed and cleared of COVID-19 just before the CrossFit Games began, but tests said her lungs were working at 10% capacity when she competed at the Games that year. She finished the first day of events but then withdrew.

• Last CrossFit Games placement: 7^th
• Best CrossFit Games placement: 2^nd (2017)
• CrossFit Games appearances: 10
• Worldwide Ranking System placement: 10^th
• Best CrossFit Open placement: 2^nd (2018)

With Kara Saunders and Tia-Clair Toomey pregnant, the two most dominating female athletes to come out of Oceania, it will be interesting to see who will be taking over the crown of Fittest Woman in the continent.

When he was ready to rescue once again, he noticed the shelter he visited was overrun with bully breeds.

An estimated 1.2 million dogs are euthanized in shelters per year, and over half of them are pit bulls. Only one out of every 600 pit bull type dog will find a home.

After discovering this, Castiglione knew he needed to do something. In 2016 he put on a charity CrossFit competition to raise money for his local animal shelter, and they ended up raising $3,000.

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“It was supposed to be a one-off, but then I was getting emails from all over the coun-try [from people] saying this was a problem in their area too, and that they wanted to get involved,” Castiglione says.

Castiglione’s initial competition evolved into Barbells for Bullies, an organization that he is now founder and executive director of. When he stumbled upon the huge problem surrounding bully breeds in animal shelters, he turned to the CrossFit community for help.

“The thing that drew me to CrossFit 10 years ago was the sense of community and camaraderie,” Castiglione says. “It didn’t matter if you were snatching three plates or a PVC. It was all about the effort.”

Barbells for Bullies

Barbells for Bullies is a nonprofit that hosts fitness competitions across the nation to raise money and awareness for animal rescues, with an emphasis on bully breeds.

Bully breeds descend from the Molosser dogs of Greece and their ancestors were of larger size, muscular and featured short muzzles. Today, bully breeds include Ameri-can Pit Bull Terriers, Bull Mastiffs, Bull Terriers, English Bulldogs and more.

While Barbells for Bullies has branched out into many different types of fitness such as Olympic Weightlifting, Powerlifting and strongman competitions, CrossFit has been their bread and butter over the years.

“The best brands I’m seeing are ones like CrossFit that make people feel empowered, lets them be autonomous and gives them mastery over their own lifestyle and fitness,” Castiglione says.

Originally, he and his small team, consisting of him and his wife, would attend every official Barbells for Bullies competition and help run the event. Soon, Castiglione realized they were losing money in travel costs that could be donated toward the cause.

The Castiglione couple was also struggling trying to balance traveling and their full-time day jobs. So, he came up with a way to put on satellite competitions smoothly with limited cost.

The organization now mails gyms interested in hosting a Barbells for Bullies satellite competition a box with everything they need to host the competition: lane tape, shirts and other supplies. All they need to supply is the space, the people who will compete and judges for the athletes.

Barbells for Bullies competitions have taken place in numerous states. Shannon Bogdan, head coach at Orchard Valley CrossFit in Newburgh, NY, has participated in Bar-bells for Bullies fundraisers with members of her gym.

She found the organization because of her combined love for the sport of CrossFit and the misunderstood bully breeds. “I immediately knew that they were an organization I wanted to support,” Bogdan says. “The resources, support and education they provide go above and beyond for dogs and humans in need.”

Five teams from Orchard Valley CrossFit, Bogdan included, traveled to Redshed CrossFit in New Jersey to participate in a Barbells for Bullies competition. “It was flawless. Everything was set up perfectly and ran right on schedule,” Bogdan says.

The proceeds from these charity workouts and fitness events are donated to rescues or advocacy groups and also serve as emergency funding to rescues and animals in need. Barbells for Bullies is entirely volunteer-operated and no one cuts a salary — all of the funds go directly toward the cause.

All Barbells for Bullies competitions consist of three workouts: one being maximal load, one being technical skill under duress, and one being a longer burner. Workouts are tailored to the gym’s space and equipment, but they are all programmed by Bar-bells for Bullies to encapsulate CrossFit at its core and to measure holistic fitness.

Bogdan says she appreciated the programming when she participated in their event. “All of the workouts were 10 minutes or less, and each had a good variety of movements and challenges,” Bogdan says.

As an experienced member of the CrossFit community, Bogdan says more gyms could work with Barbells for Bullies, and she believes in the mission. She is hoping to host her own satellite competition at Orchard Valley in 2023.

“They are very professional and organized. The more gyms that get on board, the greater the impact they can make,” Bogdan says. “Dogs are family members, and their love, selflessness and loyalty towards humans cannot be matched.”

Castiglione says he had been toying with the idea of offering online competitions and fundraisers to spread the group’s impact even more. Them the COVID-19 pandemic hit, pushing the organization in that direction.

Now the Barbells for Bullies online competitions and virtual peer-to-peer fundraising enables a wider range of people to get involved simply by signing up and working out at home.
Social media has helped expand Barbells for Bullies’ reach, too.

CrossFit community member in Pennsylvania and rescue dog owner Eric Stein found out about Barbells for Bullies on social media. This social media connection ended up being important in the life of a bully breed dog Stein would come across.

“While walking my dog, I noticed [another] dog laying up ahead,” Stein says. “He stood up and I immediately noticed he was tied to a telephone pole. He was dirty and very underweight, covered in fleas and had scarring around his neck where the collar was rubbing away the skin.”

Stein quickly realized the dog needed medical attention. He brought the dog to the emergency vet where he ended up spending five days in the ICU. Bills were starting to add up, and Stein decided to reach out to Castiglione at Barbells for Bullies for help.

Barbells for Bullies helped cover the dog’s — whom Stein named Hank — medical bills and used social media to fundraise to cover future medical treatment. Stein says the support was extremely helpful.

“Every day Alex and his wife would reach out and ask how Hank and I were doing,” Stein says. “This was a very stressful event for me. They are some of the nicest and most caring people I’ve ever met.”

Hank was able to recover and eventually come home with Stein. Unfortunately, their time together was short-lived due to Hank’s condition.

“I’m glad Hank learned what it was like to have a loving and caring home,” Stein says. “He was the sweetest dog and I felt so bad for the cards he was dealt in life. If it wasn’t for Barbells for Bullies, Hank would not have made it out of that hospital.”

Stein is not alone in his appreciation in the help Barbells for Bullies provides. Bogdan says Castiglione was more than willing to help her when her own rescue dog was sick.

“When he knew one of my dogs was sick, he sent us CBD oil to see if it could assist her with some of her pain,” Bogdan says. “When we eventually lost her to cancer, he collaborated with my gym to come up with a workout to commemorate her and pledged to match the donations made in her honor to the shelter we adopted her from. The friendship that has developed over the years with Alex is something I will forever be grateful for. ”

Like others who share a love of CrossFit and bully breeds, Bogdan says Barbells for Bullies has made a positive impact in the CrossFit community across the nation.

“The world is a better place with the people behind Barbells for Bullies. The devotion they give to dogs in need, and the humans behind them, is unparalleled,” said Bogdan.

Contact Information for Barbells For Bullies

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Without any doubt, this is a huge recognition to the Spanish community and its efforts for the growth of our sport. There are already more than 600 boxes and Spain is the fifth largest CrossFit market worldwide.

Since 2011, the announcement of the first WOD of the Open has become for the CrossFit community a worldwide awaited event.

This year, for the first time, it was held in Spain with the presence of important people from the CrossFit world such as Adrian Bozman, Nat Diez and John Singleton. CrossFit has shown exponential growth in Europe and especially in Spain. The organization wanted to somehow represent this great expanding community.

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During the show, broadcasted through live streaming organised by the CrossFit Youtube channel in four languages, several representatives of the world elite of this sport compet-ed against each other.

The two leading male athletes were Björgvin Karl Gudmundsson and Lazar Dukic, third and fifth in the world rankings respectively. On the women’s side, two of the best athletes in the game, Laura Horvath and Gabriela Migala competed against each other. They are second and sixth in the world rankings of this sport.

The atmosphere in the stadium was pure CrossFit style. Athletes from boxes all over the country came to experience the announcement of the 23.1 together with the best athletes in Europe, and especially to support the 4 local athletes.

They were the first people to try the 14 minutes AMRAP of 60 cal row, 50 tea to bar, 40 wall ball shots (9/6 kg), 30 Cleans (61/43 kg) and 20 ring muscle ups.

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The official weights in categories the wall ball will be performed with a 9 kg ball for men and 6 kg for women and the clean with 61 kg for men and 43 kg for women.

Among the public was especially visible the presence of the community of CrossFit Cora-je, Wezone CrossFit and Full CrossFit. These boxes have ranked at the top of the partici-pation of athletes in the Open worldwide over the last few years.

They undoubtedly deserved this great recognition and the effort of the Spanish communi-ty that responded by creating an unforgettable atmosphere inside the Caja Mágica. The name (in Spanish – Magic Box) could not have better described what was felt inside.

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After Boz´s short speech, the action began. Three representatives of the boxes an-nounced together the movements that compose the 23.1 workout.

After this moment, the four privileged athletes could finally perform. Camila Granizo, Luis Fernandez, Carlos del Arco and Antonio Sanchez, four local athletes from Madrid, were the first to test the workout themselves in front of the cheering crowd.

And the difficulty of the WOD was evident. They barely managed to complete one round and the effort was remarkable. Despite the pressure of performing in front of the watchful eyes of CrossFitters from all over the world, for them, the most important thing was to en-joy this once in a lifetime moment. The public did not disappoint, making it even more special. The duel of the athletes was won by Carlos who got to start a second round.

The Pros

As for the top athletes, the competition was exceptionally tight. The athletes were very competitive and the crowd was going crazy.

Rarely one can see athletes of this level compete live, the same WOD that most of us have now performed.

Dukic finished ahead of Gudmundsson by just 11 reps, performing a total of 287 against the 276 of the favorite. At the same time, Horvath strengthened her lead over Migala by overtaking her with a total of 17 repetitions, reaching 266.

In the last few seconds, the audience was ecstatic and totally hypnotized by the capabili-ties of these great athletes and the show they put on.

Undoubtedly many of the attendees left the event wanting to give 200% in the WOD and feel like the great competitors with whom they could somehow share the emotions of this special night.

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CLICK HERE TO LEARN HOW TO SCALE 23.1

The live announcement has now revealed the following test of fitness for the first week of the 2023 CrossFit Open:

CrossFit Open Workout 23.1

14 Min Timecap

• 60 cal row
• 50 toes to bar
• 40 wall ball shots
• 30 cleans
• 20 muscle ups

Women – 14 lb to 9ft target, 95 lb cleans

Men 20 lb ball to 10 ft target, 135 lb cleans

CrossFit Open Workout 23.1 Movement Standards

What is the CrossFit Open?

The CrossFit Open is an annual event organized by CrossFit, Inc. It is a global fitness competition that is open to anyone around the world, regardless of their age, fitness level, or location. The CrossFit Open typically takes place in late February to early March, and it lasts for three weeks.

During the CrossFit Open, CrossFit releases a new workout every week. Participants have a specified amount of time to complete the workout and submit their scores online. The workouts are challenging and include a variety of exercises, such as weightlifting, gymnastics, and metabolic conditioning.

2022 CrossFit Open by the numbers

The competition is divided into different age and skill categories, so participants compete against others with similar abilities. The CrossFit Open serves as an initial qualifying stage for the CrossFit Games, which is the ultimate test of fitness where the top athletes from around the world compete for the title of “Fittest on Earth.”

The CrossFit Open is an opportunity for athletes to test their fitness, compete against others, and be a part of the global CrossFit community. It is also a great way for people new to CrossFit to challenge themselves and see how they stack up against others around the world.

What Common Exercises Are Often Found in CrossFit Open Workouts?

CrossFit Open workouts typically involve a mix of exercises that challenge different aspects of fitness, including strength, skill, endurance, power, and agility.

Some common exercises found in CrossFit Open workouts include:

• Thrusters
• Wall Walks
• Pull Ups
• Muscle Ups
• Double Unders
• Box Jump Overs
• Snatches
• Cleans
• Deadlifts

…And many others.

Overall, the workouts are designed to be challenging and diverse, testing a wide range of physical skills and mental toughness.

The CrossFit Open Last Year 2022

Check out all the stats from last year.

Top 10 countries by participation

1. United States (42.5%)
2. France (7.32%)
3. United Kingdom (7.30%)
4. Australia (5.2%)
5. Canada (3.9%)
6. Spain (3.3%)
7. Brazil (2.9%)
8. Germany (2.3%)
9. South Africa (2.0)
10. Italy (1.8%)

Top 10 CrossFit Boxes by participation

1. Full CrossFit (Spain, 383)
2. CrossFit Wezone Pac (Spain, 372)
3. CrossFit Glasgow (United Kingdom, 333)
4. CrossFit Hendersonville (US, 288)
5. P1 CrossFit (China, 252)
6. CrossFit Coraje (Spain, 247)
7. CrossFit Bison (US, 229)
8. Willow Way CrossFit (South Africa, 227)
9. Motley Crew CrossFit (South Africa, 226)
10. CrossFit Fort Vancouver (US, 224)

Fun fact

Globally, far fewer men between the ages of 18 and 34 scaled the workouts compared to women – 10% to 27% for workout 22.1 for example.

The live announcement has now revealed the following test of fitness for the first week of the 2023 CrossFit Open:

CrossFit Open Workout 23.1

14 Min Timecap

• 60 cal row
• 50 toes to bar
• 40 wall ball shots
• 30 cleans
• 20 muscle ups

Women – 14 lb to 9ft target, 95 lb cleans

Men 20 lb ball to 10 ft target, 135 cleans

CLICK HERE TO LEARN HOW TO SCALE 23.1 CROSSFIT OPEN WORKOUT

CLICK HERE TO CHECK ALL THE MOVEMENT STANDARDS FOR 23.1 OPEN WORKOUT

CLICK HERE FOR FULL STRATEGY TIPS FOR 23.1

What is the CrossFit Open?

The CrossFit Open is an annual event organized by CrossFit, Inc. It is a global fitness competition that is open to anyone around the world, regardless of their age, fitness level, or location. The CrossFit Open typically takes place in late February to early March, and it lasts for three weeks.

Source: elizabeth flood | BOXROX Photo Comp 2022

During the CrossFit Open, CrossFit releases a new workout every week. Participants have a specified amount of time to complete the workout and submit their scores online.

Six Pack Exercises Better than Sit Ups!

Bicep Exercises BETTER than Curls

The workouts are challenging and include a variety of exercises, such as weightlifting, gymnastics, and metabolic conditioning.

2022 CrossFit Open by the numbers

The competition is divided into different age and skill categories, so participants compete against others with similar abilities. The CrossFit Open serves as an initial qualifying stage for the CrossFit Games, which is the ultimate test of fitness where the top athletes from around the world compete for the title of “Fittest on Earth.”

The CrossFit Open is an opportunity for athletes to test their fitness, compete against others, and be a part of the global CrossFit community. It is also a great way for people new to CrossFit to challenge themselves and see how they stack up against others around the world.

What Common Exercises Are Often Found in CrossFit Open Workouts?

CrossFit Open workouts typically involve a mix of exercises that challenge different aspects of fitness, including strength, skill, endurance, power, and agility.

Some common exercises found in CrossFit Open workouts include:

• Thrusters
• Wall Walks
• Pull Ups
• Muscle Ups
• Double Unders
• Box Jump Overs
• Snatches
• Cleans
• Deadlifts

…And many others.

Overall, the workouts are designed to be challenging and diverse, testing a wide range of physical skills and mental toughness.

The CrossFit Open Last Year 2022

Check out all the stats from last year.

Top 10 countries by participation

1. United States (42.5%)
2. France (7.32%)
3. United Kingdom (7.30%)
4. Australia (5.2%)
5. Canada (3.9%)
6. Spain (3.3%)
7. Brazil (2.9%)
8. Germany (2.3%)
9. South Africa (2.0)
10. Italy (1.8%)

Top 10 CrossFit Boxes by participation

1. Full CrossFit (Spain, 383)
2. CrossFit Wezone Pac (Spain, 372)
3. CrossFit Glasgow (United Kingdom, 333)
4. CrossFit Hendersonville (US, 288)
5. P1 CrossFit (China, 252)
6. CrossFit Coraje (Spain, 247)
7. CrossFit Bison (US, 229)
8. Willow Way CrossFit (South Africa, 227)
9. Motley Crew CrossFit (South Africa, 226)
10. CrossFit Fort Vancouver (US, 224)

Fun fact

Globally, far fewer men between the ages of 18 and 34 scaled the workouts compared to women – 10% to 27% for workout 22.1 for example.

CrossFit Inc. is trying to be more transparent regarding the abuse of illegal substances by athletes and the testing procedure. In the weeks prior to the 2022 CrossFit Games, a total of 20 athletes tested positive for illegal substances and were banned from competing in any CrossFit-licensed event for the next few years.

At that point, many began questioning how clean the elite-level athletes were and perhaps that is the reasoning behind CrossFit releasing a list with 30 names of athletes who were tested in 2022 out-of-competition.

Out-Of-Competition Athletes Tested Negative for Illegal Substances

The 30 athletes who were tested and the results came back negative for out-of-competition tests were:

1. Andrea Nisler
2. Gabriela Migala
3. Laura Horvath
4. Sara Sigmundsdottir
5. Ricky Garard
6. Roman Khrennikov
7. Guilherme Malheiros
8. Zack George
9. Jeffrey Adler
10. Annie Thorisdottir
11. Kristin Holte
12. Tia-Clair Toomey
13. Pat Vellner
14. Saxon Panchik
15. Björgvin Karl Guðmundsson
16. Justin Medeiros
17. Brent Fikowski
18. Jonne Koski
19. Alex Vigneault
20. Lazar Dukic
21. Noah Ohlsen
22. Mallory O’Brien
23. Kristi Eramo O’Connell
24. Amanda Barnhart
25. Danielle Brandon
26. Brooke Wells
27. Jayson Hopper

Of those athletes, according to CrossFit’s official list, 3 were tested twice in 2022 in the out-of-competition test:

• Gabriela Migala
• Guilherme Malheiros
• Laura Horvath

Source: Courtesy of Crossfit Inc.

“The samples were collected by Doping Control Officers from Drug Free Sport International in November and December and analyzed at the UCLA Olympic Analytical Laboratory,” a press statement read. “The UCLA Lab screened the samples for the full WADA out-of-competition testing panel of banned substances.”

It is unclear if CrossFit conducted more out-of-competition tests that came back positive. If that is the case, CrossFit is still to reveal that information to the public. It is also unclear when each of those tests was made.

Out-of-competition tests take place at any point during the year so long as it is not conducted during or right after the end of a tournament. We know that some of the athletes on the list were actually tested in December of 2021, but the results were only published the following year.

Read More: Mat Fraser Talks About PEDs in CrossFit

HYROX is one of the world’s biggest functional fitness competitions. The tournament takes place in different cities across the globe and is exactly the same every single time, which makes it easier to compare who is the best overall.

The competition starts with a 1 km run, followed by a functional workout and this structure is repeated 8 times with a different movement for each functional round. From wall balls to the ski erg, each round will test a new facet of your fitness.

Source: HYROX

Related: Functional Fitness for Every Body – Why You Must Try HYROX

Mikaela Norman, the Future of HYROX?

Mikaela Norman is a CrossFit athlete who made it to the Games on two occasions – 2016 and 2022, both in team CrossFit Nordic.

The Swedish athlete, renowned for her endurance capability, is now making waves in the HYROX world. This year she competed for the first time and broke the world record. She finished the HYROX event at 1:00:45.

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Norman’s exciting first year could end with her taking the gold medal home. Here is the list of the 15 athletes competing in the women’s division on January 21^st.

There will also be 15 elite-level athletes competing in the men’s division. Unfortunately, the current world record holder Hunter McIntyre will not be participating. Portuguese athlete Tiago Lousa has set the fastest race this year completing it in 57:44 – McIntyre’s world record is set at 55:09.

Source: Sportgraph

Former world champion Tobias Lautwein makes his return to elite racing having missed last year’s World Championship race due to illness. He finished his qualifying race in Basel in 58:10.

After the European Championships, which will be hosted in Maastricht, Netherlands, on January 21^st, we will see the North American Championships on February 11^th in Chicago. The World Championships will be held in Manchester, U.K., on May 26^th.

The 2023 Wodapalooza took place on 12-15 January in Miami. Days 12 and 13 were events programmed exclusively for individual athletes. On Saturday and Sunday we saw the showdown of teams competing again one another.

2023 Wodapalooza Winners

Elite Women

After the first day of competition, Emily Rolfe looked strong to win in Miami. However, in event 6, the Canadian athlete suffered a level 1 calf tear and had to finish the workout earlier. She still competed in the next two events, though she quickly fell from podium position. And who took advantage of that?

Paige Powers. Remember that name. The 19-year-old American athlete classified for her first individual Games in 2022 and has now made a name for herself in Miami. Not only was she well rounded (only one event placed outside of the top 10), but she also finished with a bang winning events 5 and 6 and placing 3^rd at the very last one to claim the crown.

Dani Speegle was the only contender that could have taken over Powers place. After the swim event, she was one point behind the leader.

The last two events decided who finished on the podium. Speegle crushed through workout 8, with Cary finishing strong while Michalyshen lost her chance on the podium after finishing 10^th in the last event.

Check out the entire leaderboard here.

Elite Men

Ricky Garard and Roman Khrennikov might be the new CrossFit rivalry. Without the Fittest on Earth Justin Medeiros competing this weekend, it was up to the two of them to see who would come out on top.

Although at the Games last year Khrennikov edged out Garard on the podium, in Miami it was the Australian athlete who won overall.

A very close battle that was only decided in the last event. Khrennikov won events 5 and 6 with Garard in 2^nd on both of them, right on his heels. It was Dirty Isabel that put the crown on Garard’s head as he finished 6^th while Khrennikov was 9^th in the event.

Pat Vellner, the only athlete to win Wodapalooza, had to contend with 3^rd placement overall on Friday evening. Although consistent in many events – 5 events within the top 5 – events 4A and 5 made the point gap wider compared to Khrennikov and Garard.

You can check the full official leaderboard here.

Elite Team Female

When everyone said the team’s division this year at Wodapalooza was going to be interesting, nobody expected to have a technical tie after 7 events, but that is exactly what we got.

Team BPN had Laura Horvath, Jamie Simmonds and Gabriela Migala and everyone was expecting Kathrin Davidsdottir, Annie Thorisdottir and Mal O’Brien from The Dottirs ft. MOB to do a big showdown.

In the end, BPN finished on top due to winning two events in the competition while the Dottirs ft. MOB won just one event, which was exactly the last one giving the fans their money’s worth.

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Check out the full leaderboard here.

Elite Team Male

We previously wrote for people to keep an eye on Canadian PB&J. Heck, we even said that should be the name of the team before they announced it.

Pat Vellner, Brent Fikowski and Jeff Adler showed what Canadian strength looks like and dusted the opposition, kind of. They didn’t win a single event this weekend, but managed to stay 29 points ahead of Roman Khrennikov, Willy Georges and Jay Crouch from Team GOWOD.

The Boyz, with Chandler Smith, Travis Mayer and Noah Ohlsen, won last year the Wodapalooza but didn’t manage to do it again this time. That is how fierce the competition was this year.

Check out the full leaderboard here.

Malheiros and Sigmundsdottir Stand Out

Although they didn’t finish within the top 5 in the leaderboard, Wodapalooza was a memorable tournament for Brazilian Guilherme Malheiros and Icelandic powerhouse Sara Sigmundsdottir.

Malheiros broke the CrossFit competition record of Clean & Jerk in Miami. He lifted a jaw-dropping 395lbs (180 kg). The previous record was 387 set by Tola Morakinyo in 2017 at the Games; Jake Douglas also hit it in 2019.

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Sara Sigmundsdottir has told us about her epic comeback and this might be the beginning of it. The Icelandic powerhouse was once considered one of the best female athletes in the Sport, but has lost some of her momentum due to injuries that took her out, most recently in 2021 when she did ACL surgery.

In Miami, she managed to stay healthy and finished 6^th overall, three points behind Emma Tall. Her best placement in the events was 3^rd place on Back to the Future (event 2).

The World’s Strongest Man, Tom Stoltman, and his brother, Luke Stoltman, Europe’s Strongest Man (2021) have signed a two-year deal to become official Primal athletes.

Source: Primal Strength

The announcement follows Sunday’s final (1 January) of the World’s Strongest Man competition, where Tom regained the title for a second year in a row, and Luke finished seventh.

Source: Primal Fitness

Primal is one of the fastest growing manufacturers and retailers of premium strength equipment globally whose mission is to equip everybody to discover their true potential.

Counting JD Gyms, UFC Gyms and Celtic Football Club among its key clients, it is a truly ground-breaking company which designs and fits bespoke fitness and strength facilities for both commercial and at-home gyms.

Stoltmans Sign with Primal

The deal will support the Stoltmans as they train for upcoming competitions as well as multiple world record attempts, including Luke’s bid at a 230kg log press and Tom’s challenge to the current deadlift record.

Primal will also work in partnership with the brothers to upgrade their state-of-the-art strength centre in the Scottish Highlands. First launched in 2018 the inclusive health and fitness centre is the only one of its kind in the area and the first fitness studio to be run by the Stoltmans.

Source: Primal Fitness

As part of the investment to upgrade the facilities, Primal is supplying the world class strength centre with some of its most sought after and high specification gym equipment, including the Primal Series Power Rack, Primal Strength Performance Series Angled Hack Squat and Primal Strength Pro Series Power Squat.

Originally from Invergordon in the Highlands of Scotland, Tom and Luke are the only brothers to both reach the finals of the strongman competition; making them one of the most successful families in the history of the sport.

A towering 6ft 8 and weighing 190 kg Tom is one of only 10 people to win The World’s Strongest Man twice. He credits his brother for getting him into fitness and helping him to become the best in the world.

Tom said: “When Luke and I were first getting into the sport, there weren’t any professional strength centres in our hometown, so we had to become inventive in our training – finding boulders on the local beach to practice our stone lifts.

“Fast forward to the present day, and we’re working alongside one of the industry’s best premium fitness brands, Primal to design our own inclusive health and fitness centre in Invergordon.

Source: Primal Fitness

“We want this to be a landmark in the Scottish Highlands, a place where future champions are born and where people can come to realise their own potential.”

Luke added: “Our local community holds a very special place in our hearts. They have supported us in getting to where we are today, and this strength centre is our way of giving back.

“None of this would be possible without the support of Primal. Its vision, expertise and dedication to quality exceeds anything else in the industry. Having its team on board to support our journey will make a massive difference to what we can achieve.”

Using years of experience in the strength and fitness industry, each piece of Primal equipment is personally designed by founder Steven Rinaldi, using premium and innovative technology as well as the highest quality materials to ensure optimum functionality, durability, ergonomics and aesthetics.

Steven Rinaldi, CEO and founder of Primal, said: “2023 is set to be a big year for our brand. As we continue to grow worldwide aligning with sport stars who are the top of their game reflects the ambition of Primal.

“Tom and Luke are two of the most well-known and successful strength athletes in the world – true powerhouses within their industry.  They have an incredible story, battling the odds to reach the highest level of their sport.

“Primal’s mission is to help people unlock the strength that is within them, whether its first- time gym goers or fit-for-lifers, and through this partnership with the Stoltmans we hope to inspire the next generation of champions.”

For more information visit www.primalstrength.com 

It is interesting when you don’t need to introduce a person because they are incredibly famous for what they do. Kind of like the “My Guest Needs No Introduction” with David Letterman. Although Rich Froning and Mike Israetel are well respected in their field of expertise and have worked together in the past, a fan of one might not know the other.

Rich Froning is considered by many in the CrossFit community to be the GOAT, the greatest of all time. He certainly deserves to be the talk of the town as he is the person who won the CrossFit Games the most. Ever. He has won individually 4x in a row (2011 to 2014) and 6x as the head of his team since 2015.

Source: Photo courtesy of CrossFit Inc.

Dr Mike Israetel has a PhD in Sport Physiology and is the co-founder of Renaissance Periodization, a YouTube channel focused on hypertrophy. He is the person many bodybuilders turn to when it comes to anything related to building muscle.

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And this is the result of a leg day workout designed by Israetel for CrossFit champion Rich Froning.

Leg Workout – Rich Froning and Mike Israetel

Israetel explains his crazy idea of doing “a whole lot of high-rep squats and a whole lot of high-rep lungs superset summarily to high-rep squats.”

Here is the workout they programmed:

• Paused Squats – 5 sets (15-25 reps)
• Lunge to Squat Superset with Weighted Vest – 4 supersets (40 lunges, 20 squats)

The paused squats use a low descent phase, hold for three seconds at the bottom, and explode going up. Israetel explains that, since Froning is a CrossFittter, his endurance is on point so his lungs were not a crippling factor for this exercise, but rather his glutes and quads did.

The lunges focus on quality instead of quantity. Step nice and long, within reason, and keep your body upright during the movement. Do 40 steps of the lunges then 20 squats with no rest at the top –  if you need to rest, then rest at the bottom of the movement.

Click on the video below to see Rich Froning tackling a bodybuilding leg workout designed by Dr Mike Israetel.

Rich Froning and Mike Israetel Leg Workout Video

You can check more content that we’ve covered from Mike Israetel here.

Read More: Rich Froning Retires from Team Competition, Could Compete as Masters In The Future

If you want to get a stronger lower body with typical bodybuilding workouts, check out some of the best content BOXROX has to offer you below:

Best Science-Based Leg Workout for Hamstrings, Quads and Calves

Good Leg Workouts at Home for Stronger Quads, Hamstrings and Glutes

9 Butt Exercises Better than Squats

6 Most Effective Quad Exercises for Strong, Great-Looking Legs

STOP SQUATTING NOW – 4 Legs Exercises that are Better for Leg Muscle Gains (OPINION)

The team’s CrossFit competition at Wodapalooza is shaping up to be one of the most anticipated tournaments of the year. Two days ago BOXROX reported that Mal O’Brien, Katrin Davidsdottir and Annie Thorisdottir have teamed up and now we see not one, but two additional teams forming to take on Miami.

Sara Sigmundsdottir, Emily Rolfe and Katelyn van Zyl – Spacer’s Angels

Late afternoon yesterday, three female CrossFit Games athletes shared a video announcing they were teaming up for Wodapalooza this January: Sara Sigmundsdottir, Emily Rolfe and Katelyn van Zyl.

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Sara Sigmundsdottir is well-known within the CrossFit community. She is arguably one of the best female CrossFit athletes that have been in the Sport for a while, but hasn’t made it past 3^rd place at the Games.

For the past two years, Sigmundsdottir has struggled with injuries. Her last appearance at the Games was in 2020 when she finished 21^st. This year, she narrowly missed going to the Games and finished 12^th at the Last-Chance Qualifier. This could be the comeback she promised earlier.

Emily Rolfe is another elite-level individual CrossFit athlete who also had a tough time due to injury. She made it to the Games this year, but had to withdraw after the first event after suffering a severe blood clot in her left arm. However, she competed at Dubai Fitness Championship and came out 3^rd.

Katelyn van Zyl might be the lesser-known name in the team, but that is not to say she is less experienced than the two. The Australian athlete has been part of the CrossFit Open since 2013. She has been to the Games 3 times, in 2019, 2021 and 2022, but only the first time as an individual. She was part of the team CrossFit Urban Energy and finished 7^th at the Games last year. She was also the winner of Wodapalooza Online Challenge.

Willy Georges, Roman Khrennikov and Jay Crouch

Willy Georges, Roman Khrennikov and Jay Crouch have also been confirmed as a team for Wodapalooza this January. And all three athletes competed individually this year at the Games.

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Khrennikov took the Games by the horns and, in his first time competing in-person, he came out as the 2^nd Fittest Man on Earth. He is joined by Fittest man in France Willy Georges and Fittest man in Australia Jay Crouch.

More Elite Teams at 2023 Wodapalooza

The 2023 Wodapalooza is taking place in Miami on January 12-15. This tournament is regarded as the biggest one for CrossFit athletes that kicks off the new year. Although most of the time people are excited about the individual athletes competing, the team division will draw a lot of attention from lovers of the Sport.

This is not the first team comprised of elite-level CrossFit athletes that will compete at Wodapalooza in Miami. So far, these are the teams confirmed for the competition with notable CrossFit Games athletes:

For the women’s side:

Mal O’Brien, Katrin Davidsdottir and Annie Thorisdottir

Brooke Wells, Kristi Eramo O’Connell and Amanda Barnhart

Danielle Brandon, Andrea Nisler and Taylor Williamson

Kari Pearce, Arielle Loewen and Alex Gazan

Christine Kolenbrander, Alexis Raptis and Fee Saghafi

For the men’s side:

Rich Froning, Tyler Christophel and Samuel Cournoyer

Ben Smith, Alec Smith and Dane Smith

Brent Fikowski, Pat Vellner and Jeff Adler

Ricky Garard, Tim Paulson and Matt Dlugos

Cole Sager, Jayson Hopper and James Sprague

Noah Ohlsen, Travis Mayer and Chandler Smith

Are you excited about the 2023 Wodapalooza?

The team’s CrossFit competition at Wodapalooza is shaping up to be one for the ages. BOXROX recently reported that Brooke Wells, Kristi Eramo O’Connel and Amanda Barnhart joined forces to tackle Wodapalooza together, and now we have another incredible team of elite-level athletes teaming up.

O’Brien, Davidsdottir and Thorisdottir Together for 2023 Wodapalooza

The official Instagram page of Wodapalooza broke the news the past few hours saying “this is not a drill.”

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“With over 20 Games appearances combined, this team is no stranger to the podium and they’re bringing the competition to another level,” it reads.

Mal O’Brien has been on a stratospheric career in CrossFit. Last year she earned the “Rookie of the Year” after she finished 7th at the Games. This year, she came in 2^nd place and is likely going to fight for the top podium again.

Annie Thorisdottir and Katrin Davidsdottir are best friends inside and outside the competition floor. They both won the title of Fittest Woman on Earth back-to-back – Thorisdottir in 2011 and 2012, and Davidsdottir in 2015 and 2016.

Annie is more used to competing in a team as she created her own for the first time this year and finished 4^th at the Games.

More Elite Teams at 2023 Wodapalooza

The 2023 Wodapalooza is taking place in Miami on January 12-15. This tournament is regarded as the biggest one for CrossFit athletes that kicks off the new year. Although most of the time people are excited about the individual athletes competing, the team division will draw a lot of attention from lovers of the Sport.

This is not the first team comprised of elite-level CrossFit athletes that will compete at Wodapalooza in Miami. So far, these are the teams confirmed for the competition with notable CrossFit Games athletes:

For the women’s side:

Brooke Wells, Kristi Eramo O’Connell and Amanda Barnhart

Danielle Brandon, Andrea Nisler and Taylor Williamson

Kari Pearce, Arielle Loewen and Alex Gazan

Christine Kolenbrander, Alexis Raptis and Fee Saghafi

For the men’s side:

Rich Froning, Tyler Christophel and Samuel Cournoyer

Ben Smith, Alec Smith and Dane Smith

Brent Fikowski, Pat Vellner and Jeff Adler

Ricky Garard, Tim Paulson and Matt Dlugos

Cole Sager, Jayson Hopper and James Sprague

Noah Ohlsen, Travis Mayer and Chandler Smith

Are you excited about the 2023 Wodapalooza?

The 2022 WheelWOD is a one-of-a-kind CrossFit competition which highlights adaptive athletes. The tournament took place in Raleigh, North Carolina, on December 2-4.

A total of 12 different categories were on display. Check out the podium finishers for each category and, if you want, you can see the full leaderboard here.

2022 WheelWOD Games Winner

Seated Without Hip Function – Male

1. Jedidiah Snelson
2. Joshua Young
3. Brandon Mantz

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Seated Without Hip Function – Female

1. Andrea Wilson
2. Neslie I Bernard Ortiz
3. Shelby Estocado

Seated With Hip Function – Male

1. Tom Miazga
2. Michael Egan
3. Brett Palser

Seated With Hip Function – Female

1. Amalia Ortuño Lizano
2. Shana Coissard
3. De’Anna Thompson

Seated Quadriplegic – Male

1. Eric Baker
2. Ricky Bouley

Upper Impairment 1 Point of Contact – Male

1. Victor Hugo Assaf
2. Steven Walker
3. Johnny Hill

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Upper Impairment 1 Point of Contact – Female

1. Genny Tidwell

Upper Impairment 2 Points of Contact – Male

1. Josue Maldonado
2. Lloyd Burns

Upper Impairment 2 Points of Contact – Female

1. Anneka Allen
2. Meg McCreight

Lower Impairment 1 Point of Contact – Male

1. Derek Weida
2. Anthony Gutierrez
3. Ross Austen

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Lower Impairment 1 Point of Contact – Female

1. Amy Bream
2. Katie Weymouth
3. Morgan Ramos

Lower Impairment 2 Points of Contact – Male

1. Jeremy Gordon
2. John Jarret
3. Omar Iglesias

Lower Impairment 2 Points of Contact – Female

1. Sarah Rudder
2. Sara Arango
3. Amy Winters

Sensory – Male

1. Jonathan Lyens

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Sensory – Female

1. Erica Powell James
2. Raquel Olivier Campos
3. Kimberley Dekeyrel

Short Stature – Male

1. Mikey Witous
2. Sean Eberle

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Elite – Female

1. Amanda Street
2. Addison Dailey

Elite – Male

1. Daviel Ostolaza
2. Jonathan Maackerchar
3. Carter Bouchard

Neuromuscular Major – Female

1. Anna Stern
2. Esther Edington
3. Sydney Peterson

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Neuromuscular Major – Male

• Austin Roth
• Dustin McCallum
• Daniel Schmitt

Neuromuscular Minor – Female

• Jordan Ingalsbe
• Andrea Unwin
• Rebecca Shingledecker

Neuromuscular Minor – Male

1. Chris Schmulbach
2. Jeremy Easley
3. Bryan Nuno

2022 WheelWOD Games Livestream

Those were the 2022 WheelWOD Games winners, but if you want to see how the competition developed, you can check out the livestream of all days below.

Day 1

Day 2

Day 3

Read More: Fittest Blind Female on Earth Competes with Men and Finishes 2nd at WheelWOD Games

The DFC this year happened on December 2-4 and it was the first event from Dubai after sponsors announced they were parting ways with the brand CrossFit.

Here are the overall winners from 2022 Dubai Fitness Championship and a quick recap of the dramatic days of events for these elite-level athletes.

2022 Dubai Fitness Championship Winners

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Men

1. Fabian Beneito Selles — 625 points
2. Moritz Fiebig — 625 points 
3. Brent Fikowski — 620 points
4. Jonne Koski — 600 points
5. Alex Kotoulas — 580 points
6. Aniol Ekai — 520 points
7. Luka Đukić — 455 points
8. Briant Guillaume — 455 points
9. Javier Gonzalez — 445 points
10. Giorgos Karavis — 435 points
11. Reggie Fasa — 430 points
12. Lazar Đukić — 420 points
13. Victor Hoffer — 395 points
14. Luka Vunjak — 320 points
15. Michal Wesolowski — 310 points
16. Vladimir Sechin — 305 points
17. Damián Martínez Satorres — 300 points
18. Nikita Yundov — 240 points
19. Khan Porter — Withdrew
20. Simon Mäntylä — Withdrew

Women

1. Karin Frey — 705 points
2. Matilde Øyen Garnes — 585 points
3. Emily Rolfe — 585 points
4. Jamie Simmonds — 575 points
5. Oihana Moya Oliver — 550 points
6. Manon Angonese — 535 points
7. Claudia Gluck — 515 points
8. Hanna Karlsson — 500 points
9. Freya Moosbrugger — 470 points
10. Dana Paran — 445 points
11. Lena Richter — 405 points
12. Andrea Solberg — 370 points
13. Aoife Burke — 360 points
14. Ella Kanona Wunger — 335 pionts
15. Seher Kaya — 335 points
16. Aimee Cringle — 325 points 
17. Valentina Magalotti — 235 points
18. Maria Längfors — 215 points
19. Valentina Rangel — Withdrew
20. Tayla Howe — Withdrew

Check out the detailed leaderboard here.

Dubai Fitness Championship Recap

For the CrossFit lovers out there, Dubai brought unique events, elimination rounds and a lot of nail-biting finishes.

There were a total of 8 events divided into three days. The first day comprised of only one event, but it was a tough endurance one: to climb up the stairs of the tallest building in the world, the Burj Khalifa, with a weighted vest.

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Alex Kotoulas and Jammie Simmonds would head into day 2 with the first win on their backs. However, both of them would not be on the podium when winners were crowned.

On day 2 athletes performed a clean ladder on event 2 and, in the end, the winners of this strength test finished on top of the podium on Sunday afternoon. For the women’s division, Oihana Moya Oliver and Karin Frey went head-to-head in a showdown with the latter coming out as the winner. For the men’s side, Fabian Beneito and Reggie Fasa went to the tiebreak with the Spanish athlete finishing slightly ahead and taking his first win of the competition.

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Events 3 and 4 began to paint the picture of how uncertain the leaderboard would be for the men’s division. Brent Fikowski lead the pack followed closely by Mortiz Fiebig. Karin Frey won event 3 as well and finished 3^rd on the last event of the day, solidifying her position coming into Sunday, with Jamie Simmonds following her 45 points behind.

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The last day of the competition was not for the faint-hearted. While Karin Frey maintained her dominance on event 7 and finished 2^nd on the last event of the day, in the men’s division it came down to the last rep, literally.

Coming into the last event, Fikowski and Beneito were tied in points at the top of the leaderboard and it all came down to who would best who. In the event, Moritz Fiebig cruised the finish line first and embraced the crowd, but all eyes were on Fikowski and Beneito.

The last part of the workout consisted of double dumbbell overhead walking lunge. While Fikowski began the exercise ahead, Beneito was close behind. It seemed like Fikowski would pass ahead of Beneito, securing his overall win at the DFC, but the very last step into the finish line was a no rep for the Canadian athlete. Beneito, close behind, passed him over and finished ahead.

Watch the crucial moment of Fikowski’s no rep at the very last second and Beneito passing him and securing the title.

In the end, Fikowski went from 1^st to 3^rd on the leaderboard. Moritz and Fiebig finished with 625 points, but the Spanish athlete took the crown with the tiebreak as he won 3 events in total while Moritz won just one.

If you missed out on the action, you can watch the Livestream of days 2 and 3 of the 2022 Dubai Fitness Championship.

Read More: Pat Vellner, Brent Fikowski, and Jeff Adler Team Up for the 2023 Wodapalooza

In the following video, Jo decided to find out if a six pack is important and which is better, shredded or bulked? According to the women in the gym…

Check out the results.

Asking Girls in the Gym – Six Pack or No Six Pack?

Learn how to Lose fat

In the following video, Jo decided to find out what is the most important muscle for men to have, according to the women in the gym…

Asking Girls in the Gym – What is the Most Important Muscle for Men?

Lose fat

The Dubai Fitness Championship is one of the biggest off-season CrossFit events for elite athletes. A total of 20 men and 20 women will be competing in Dubai this weekend. Last year, Laura Horvath and Roman Khrennikov won the tournament, but both are not returning this year.

Find out how to watch the 2022 Dubai Fitness Championship

How to Watch Dubai Fitness Championship

The Dubai Fitness Championship will take place from Friday (2) to Sunday (4).

The first day of the the 2022 Dubai Fitness Championship was not livestreamed as athletes had to run up the stairs of the tallest building in the world (Burj Khalifa) for time.

Here are the livestreams for days 2 and 3 from DFC’s YouTube channel.

Day 2 Livestream

Day 3 Livestream

Prize Purse

In October, organisers told BOXROX the reasoning for Dubai Fitness Championship parting ways with CrossFit and no longer being DCC.

Money will be awarded to every athlete competing in Dubai this weekend.

1. $50,000
2. $30,000
3. $20,000
4. $10,000
5. $5,000
6. $2,500
7. $500 (7th-20th place)

2022 DFC Roster

Men

Ricky Garard withdrew from competing in Dubai after the Rogue Invitational due to being too intense off-season for the Australian athlete.

1. Fabian Beneito Selles – Spain
2. Giorgos Karavis – Greece
3. Lazar Dukic – Serbia
4. Alex Kotoulas – Greece
5. Jonne Koski – Finland
6. Aniol Ekai – Spain
7. Vladimir Sechin – Russian Federation
8. Damian Martinez Satorres – Spain
9. Luka Dukic – Serbia
10. Samuel Cournoyer – Canada
11. Luka Vunjak – Serbia
12. Nikita Yundov – Belarus
13. Briant Guillaume – France
14. Javier Gonzalez – Spain
15. Victor Hoffer – France
16. Reggie Fasa – U.K.
17. Michal Wesolowski – Poland
18. Brent Fikowski – Canada
19. Simon Mantyla – Sweden
20. Khan Porter – Australia

Women

1. Claudia Gluck – France
2. Aoife Burke – Ireland
3. Jamie Simmonds – New Zealand
4. Oihana Moya Oliver – Spain
5. Seher Kaya – Norway
6. Matilde Oyen Garnes – Norway
7. Emily Rolfe – Canada
8. Manon Angonese – Belgium
9. Tayla Howe – U.K.
10. Aimee Cringle – U.K.
11. Freya Moosbrugger – Canada
12. Karin Frey – Slovakia
13. Andrea Solberg – Norway
14. Valentina Magalotti – Italy
15. Maria Langfors – Sweden
16. Ella Kanona Wunger – Sweden
17. Dana Paran – U.S.
18. Valentina Rangel – Colombia
19. Hanna Karlsson – Sweden
20. Lena Richter – Norway

You can check out the official leaderboard here.

Read More: Pat Vellner, Brent Fikowski, and Jeff Adler Team Up for the 2023 Wodapalooza

Tia-Clair Toomey shared a video on her Instagram stories explaining that she was sorry her team won’t be able to compete at the Down Under Championship this weekend. This is last minute as the competition begins November 18^th in Wollongong, a coastal city south of Sydney.

Source: Tia-Clair Toomey Instagram

“Hello everyone. Unfortunately, me and my team have to withdrawn from this weekend’s competition at Down Under Championships. This is obviously very devastating news and I am incredibly sorry,” Tia-Clair Toomey said on her Instagram stories.

“There was a lot of people that were counting on us to be coming and competing this weekend. I feel like I’m letting so many people down, including my team, including the people that are travelling to come and watch us compete, including my family who’s coming down to watch as well. This is something that I am really, really sorry about, especially to the event. However, we will be doing a lot of meet and greets. We will still be there in person meeting every single one of you. And I am really, really looking forward to being able to actually interact and be out to do more on a personal level with you all. So I can’t wait for the event.”

At the time of writing, Brooke Wells hasn’t written or shared anything regarding the news. Ellie Turner reshared Tia’s video on her Instagram stories with the caption “devastated, but super excited to still be around to meet you all.”

Tia-Clair Toomey Possibly Injured

Although the athletes have not explained further the reasoning for not competing, in Down Under Championship Instagram’s stories it was shared that Tia was “injured.”

Source: Down Under Championship Instagram

Earlier this year, Tia-Clair Toomey revealed that she almost pulled out of the CrossFit Games due to a back injury a couple of weeks prior to the event. As we know, she competed anyway and won her 6^th title of Fittest Woman on Earth.

Later, the question was whether Toomey would compete at the Rogue Invitational, one of the biggest off-season CrossFit events. BOXROX talked with Tia about it and she told us she wouldn’t be able to due to her injury and not wanting to rush back and put herself at risk of injury again.

And that is why she chose to compete in a team with Brooke Wells and Ellie Turner towards the end of the year – to have something to look forward to, but not put too much pressure on her.

Although not official, it all adds up that Tia’s injury could be the reasoning for why the team had to pull out last minute from the Down Under Championship.

Try BOXROX Pro.

BOXROX previously detailed the differences between what it used to be the path athletes took to get to the CrossFit Games and how it is going to be from now on.

In a nutshell, CrossFit simply took away 10 guaranteed spots from North America, 5 from Europe and the two remaining from Last-Chance Qualifier and put them up for grabs.

With a worldwide ranking system that is yet to be detailed by CrossFit, it seems like shooting yourself in the foot as North America and Europe are clearly the biggest market for CrossFit and one that generally produces the fittest athletes at the end of the season.

In the best-case scenario, which frankly will not happen, North America and Europe will gain back their spots and move on to the CrossFit Games like it is 2022 – however, I am pretty sure Oceania will snatch a few spots for them.

Source: Courtesy of CrossFit Inc

In fact, I myself did a BOXROX article back in April talking about which Semifinal would have the fittest athletes. Although a simplified version of what it could be, that article’s sole purpose was to show that some Semifinals are more difficult than others – spoiler alert: the European Semifinals were the hardest for women.

And CrossFit Inc. seems to have similar concerns that some very fit and good candidates for the CrossFit Games were not making it through the Semifinals because the field was simply too strong.

While I applaud that concern, the system in which CrossFit decided to tackle this issue seems flawed once we look into it a bit further.

First of all, there is the issue of cutting qualifying spots from North America and Europe by half mentioned earlier. But also, CrossFit says it will take into consideration the past two seasons of athletes’ placement in the Open, Quarterfinals, Semifinals and Games to come up with the points for each competitor to see who are the fittest.

While that might sound good on paper, looking retroactively to rank athletes in the present day can be unfair – and I am not even going into the discussion that in the past two years, because of the new rules at the time, many elite athletes purposefully didn’t do their best at the Open and Quarterfinals, only competing for real on Semifinals.

That aside, what about athletes who missed an entire season because they were injured? Are you going to disregard that season and only count the one before that? Sam Kwant is a great example. He was 2nd in 2020, had to withdraw last year because of an injury, and this year finished 4th at the Games.

Also, how about athletes who are starting just now, or did great at the CrossFit Games this year but in the teen division? Two examples that come to mind straight away are Olivia Kerstetter and Emma Lawson.

Source: Courtesy of CrossFit Inc

Olivia Kerstetter is a force to be reckoned and she was asked if she was going to compete as an elite individual or if she would go on the teenager division this year – need I to remind you that she is only 16 and next year she can still compete as a teen and that only proves how strong this girl really is.

If she decides to compete with the big names at the CrossFit Games, how is she going to be ranked in this worldwide system if she has only been competing as a teenager? Is she less deserving, or lower ranked, compared to someone who has been to the CrossFit Games only once two years ago as an elite individual?

Emma Lawson is another athlete that would be problematic to put in a box and give her points. In a similar fashion to Kerstetter, she was able to compete in the teen division but chose not to and finished 6^th Fittest Woman on Earth. The year before, she won in the 16-17 year division.

Clearly, Lawson is an athlete who is making waves in the Sport, but how can someone rank her compared to other athletes worldwide?

Is There a Better Solution?

It seems like CrossFit’s main goal is to even the playing field by letting the fittest people on the planet compete equally at the expense of spots that were guaranteed to European and North American athletes.

In my view, the biggest flaw is to rank athletes now based on their past two years in the Sport. This system can be put into place two years from now and not simply forced down from one moment to the other.

I believe there are two paths, two options, to achieve what CrossFit wants which is to find out the fittest athletes on the planet.

1. Increase Games Spots

I know, I know, this is almost impossible to happen. It is hard enough to put 40 athletes on the field competing so increasing the number of competitors could become a logistical nightmare. And you are right about that, but only if we think of the CrossFit Games the way it is stipulated now.

What if the CrossFit Games becomes a full week of competition instead of just 3 or 4 days? And we don’t need to have all athletes competing in the same event at the same time. Event 1 could be half of the athletes on a Monday and the other half on a Tuesday.

Source: Courtesy of CrossFit Games

By increasing the number of athletes competing, CrossFit would be guaranteeing some household names at the Games while giving a chance to newcomers from other parts of the world.

2. Change The Whole System

Although it might sound dramatic, it is fairly doable to change the entire system. Not the new worldwide ranking system CrossFit is unveiling now, but rather how the events for the Open, Quarterfinals and Semifinals are held.

Let me explain: CrossFit wants to find out the fittest people on the planet, correct? How about we make every single athlete do exactly the same workout throughout the world? And every time we cut a few people from the leaderboard in an elimination-style competition.

For example:

• Open – top 20% athletes go to the next phase
• Quarterfinals – top 20% of athletes go to the next phase
• Semifinals – top 40 athletes go to the CrossFit Games

In this example, it would not matter the nationality or region from which an athlete is competing. If CrossFit really wants to find the fittest athlete in the world, give them the same workout and whoever is better/faster advances to the next stage.

In the end we would have, without a doubt, the 40 best suited competitors fighting for the title of Fittest on Earth. Sure, that could possibly mean that 90% of those athletes are from North America and Europe, but at least you would know you are getting the best of the best.

It sure sounds a lot like meritocracy, but when it comes to sports, don’t you want to see the best competing? The biggest problem with this approach is the possibility of not having representatives from around the globe. But that is why I work at BOXROX and not at CrossFit.com, that is their problem to solve, not mine.

Read More: 10 Highlights, Surprises and Shocks of All 2022 CrossFit Semifinals

The announcement from CrossFit HQ was made in yesterday’s edition of The Hopper. According to the organisation, “highly competitive regions will be awarded more qualifying spots for the Games based on the rankings of the qualifying athletes after Quarterfinals.

We do not know as of yet the entire explanation of how this new worldwide ranking system works – CrossFit promised to release full details “before the start of the Open” which is February 16. This is what we do know so far.

CrossFit New Worldwide Ranking

The CrossFit season in the past two years was fairly straightforward. Athletes compete at the Open, top athletes move to the Quarterfinals, then Semifinals, and the top contenders would move on to the Games. We used to have the Last-Chance Qualifier as well, but that has been dropped.

The path continues the same, however, the number of athletes who will be qualifying from a particular Semifinal is no longer set in stone.

How it used to be

Source: Courtesy of CrossFit Inc.

Qualifying spots from Semifinals – how it used to be:

In 2021 and 2022 the last four remaining spots for individual athletes (2 men and 2 women) were decided at the Last-Chance Qualifier, totalling 40 athletes in each category.

How it will be

Now with the drastic changes from CrossFit for the 2023 season and beyond the numbers will look much different. For starters, there will only be 2 Semifinals in North America and 1 in Europe.

Source: Courtesy of CrossFit Inc

Qualifying spots from Semifinals – how it will be:

This leaves 17 qualifying spots up for grabs which will be determined by the new worldwide ranking created by CrossFit HQ.

The minimum number of athletes from North America and Europe could be cut by half – in 2021 and 2021 we saw 20 from North America and 10 competitors from Europe, now it could be only 10 and 5, respectively.

This is not set in stone, however. As mentioned earlier, the strength-of-field calculation will be put in place for this new worldwide ranking system from CrossFit Inc. to determine how many athletes from which region will go through to the 2023 CrossFit Games.

Source: Courtesy of CrossFit Inc.

According to CrossFit:

• More competitive regions will be given additional qualifying spots.
• Less competitive regions will retain their minimum number of qualifying spots.
• Men’s and women’s divisions at each Semifinal may be allocated a different number of qualifying spots.
• The final number of qualifying spots to the Games for each Semifinal will be calculated after the conclusion of Quarterfinals.

This new system is designed to give more opportunities to regions considered tougher than others. For example, BOXROX did a ranking of which Semifinal had the fittest athletes after the conclusion of Quarterfinals.

Utilising a power ranking system, taking into consideration solely the Quarterfinal worldwide placement, we figured that some Semifinals were “tougher” than others. This year, we concluded that for men, the hardest playing field was in North America, namely the Syndicate Crown and MACC, while for women both European Semifinals were the toughest. Read more about it here.

It turns out CrossFit will be doing something similar to that effect to give more qualifying spots for other regions instead of a set number to North America and Europe.

According to the announcement yesterday, athletes will earn points based on their performance during the CrossFit season in the past two years. It will be taken into consideration an athlete’s placement a the Open, Quarterfinals, Semifinals and Games to calculate his or her ranking. “Placing higher in these stages and advancing further in the season will earn them more points,” the statement reads.

Read More: Dates for the 2023 CrossFit Season Announced

A total of 20 men and 20 women will be competing on December 2-4, 2022 at this year’s Dubai Fitness Championship. Last year, Laura Horvath and Roman Khrennikov won the tournament, but both are not returning this year.

In October, organisers told BOXROX the reasoning for Dubai Fitness Championship parting ways with CrossFit and no longer being DCC.

Ricky Garard Withdraws from Dubai Fitness Championship

Ricky Garard, 3^rd Fittest Man on Earth, broke the news that he will no longer compete in Dubai this year. On an Instagram post, he simply said he “pulled out of @dxbfitnesschamp to look after the body” and that the 2023 season is his focus.

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Later, Garard’s coach Justin Cotler explained further why the Australian athlete was withdrawing from one of the biggest off-season competitions in the Sport.

“Ricky competing at Rogue, Down Under Championship, Dubai, and WZA all in a 3 month period is simply too much. He wanted to do it, but in the end we decided we want to set him up for a successful season and not run him into the ground.”

Nikita Yundov Filled In “Last Minute”

Nikita Yundov has been called to take Garard’s place at the Dubai Fitness Championship. The athlete from Belarus placed 14^th at the 2022 Lowlands Throwdown Semifinal and has been to the CrossFit Games once, in 2019, where he finished 101^st.

“I’m going to compete in Dubai,” he wrote on his Instagram stories yesterday. “Although it was last minute, I am not going to miss it.”

*freely translated using Google.

Source: Nikita Yundov's Instagram

Read More: 2022 Dubai Fitness Championship Roster

The prize purse was evaluated at a minimum of $1.25 million. Minimum because the prize is influenced by bitcoin and ticket sales which contribute to the fund.

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In the end, the total prize purse was $1,272,490.

Every single athlete who competed this past weekend took a percentage of the overall fund home. The amount depended on their overall placement. So how much money did athletes win this year at the Rogue Invitational? Check it out below on the table.

How Much Money Did Athletes Win at the Rogue Invitational?

Men

1. Justin Medeiros – $218,868
2. Chandler Smith – $76,349
3. Jeffrey Adler – $40,720
4. Patrick Vellner – $30,540
5. Roman Khrennikov – $22,905
6. Bjorgvin Gudmundsson – $20,360
7. Jayson Hopper – $17,815
8. Samuel Kwant – $15,270
9. Noah Ohlsen – $10,180
10. Ricky Garard – $5,090
11. Jonne Koski – $5,090
12. Nick Mathew – $5,090
13. Cole Sager – $5,090
14. Jorge Fernandez – $5,090
15. Henrik Haapalainen – $5,090
16. Saxon Panchik – $5,090
17. Scott Tetlow – $5,090
18. Tim Paulson – $5,090
19. Jack Farlow – $5,090
20. Lazar Djukic – $5,090

Women

1. Laura Horvath – $218,868
2. Annie Thorisdottir – $76,349
3. Emma Lawson – $40,720
4. Ellie Turner – $30,540
5. Gabriela Migala – $22,905
6. Amanda Barnhart – $20,360
7. Kara Saunders – $17,815
8. Alexis Raptis – $15,270
9. Danielle Brandon – $10,180
10. Arielle Loewen – $5,090
11. Manon Angonese – $5,090
12. Dani Speegle – $5,090
13. Emma McQuaid – $5,090
14. Matilde Garnes – $5,090
15. Carolyne Prevost – $5,090
16. Olivia Kerstetter – $5,090
17. Jacqueline Dahlstrøm – $5,090
18. Bailey Rogers – $5,090
19. Anikha Greer – $5,090
20. Andrea Solberg – $5,090

The amount of money each athlete earned this past weekend at the 2022 Rogue Invitational was smaller than last year’s. That is, partially, because this year Rogue Fitness removed payouts for athletes finishing 1^st, 2^nd, and 3^rd at any given event.

The winners this year earned $37,512 less than the winners from 2021.

Strongman

1. Oleksii Novikov – $114,125
2. Trey Mitchell – $57,062
3. Mitchell Hooper – $34,237
4. Martins Licis – 11,412
5. Pavlo Nkonechnyy – $9,130
6. Bobby Thompson – $7,898
7. Maxime Boudreault – $6,847
8. Rob Kearney – $5,706
9. Eythor Melsted – $4,565
10. Kevin Faires – $3,424

Read More: 2022 Rogue Invitational Winners, 3 World Records Broken

This year’s Rogue Invitational had a surprise event a day earlier than previously reported. On Thursday the competition kicked off with Texas Trail with Danielle Brandon and Jayson Hopper topping the leaderboard.

What followed was three days of events with twists and turns for both men’s and women’s leaderboard. If you missed out on the action, find out how to watch all three days of televised events here.

2022 Rogue Invitational Winners

Men

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1. Justin Medeiros
2. Chandler Smith
3. Jeffrey Adler
4. Patrick Vellner
5. Roman Khrennikov
6. Bjorgvin Gudmundsson
7. Jayson Hopper
8. Samuel Kwant
9. Noah Ohlsen
10. Ricky Garard
11. Jonne Koski
12. Nick Mathew
13. Cole Sager
14. Jorge Fernandez
15. Henrik Haapalainen
16. Saxon Panchik
17. Scott Tetlow
18. Tim Paulson
19. Jack Farlow
20. Lazar Djukic

Justin Medeiros maintained his reign in Texas and was crowned the champion back-to-back. The mullet magic continues as he won the Fittest on Earth twice in a row and the Rogue Invitational as well. This year, following his well-rounded performance from before, he won two events and finished 15 points ahead the second place.

This was Chandler Smith’s comeback story. After failing to qualify for the 2022 CrossFit Games, the CrossFit athlete not only surpassed expectations, but he turned on the turbo on Saturday finishing many events with top-three placement – a highlight was the “Texas Oak” overhead jerk event.

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Canadian athlete Jeffrey Adler got the 3^rd placement at the 2022 Rogue Invitational after some incredible head-to-head battles with fellow CrossFitters like event 1 and event 4. Halfway through the competition, it seemed he would not make it to the podium after finishing events in 12^th, 11^th (twice) and 15^th. However, it was the last event, his only win, that catapulted him ahead of Pat Vellner to the podium.

Women

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1. Laura Horvath
2. Annie Thorisdottir
3. Emma Lawson
4. Ellie Turner
5. Gabriela Migala
6. Amanda Barnhart
7. Kara Saunders
8. Alexis Raptis
9. Danielle Brandon
10. Arielle Loewen
11. Manon Angonese
12. Dani Speegle
13. Emma McQuaid
14. Matilde Garnes
15. Carolyne Prevost
16. Olivia Kerstetter
17. Jacqueline Dahlstrøm
18. Bailey Rogers
19. Anikha Greer
20. Andrea Solberg

Laura Horvath smoked the competition. Without Tia-Clair Toomey competing this year as she is healing from a back injury, Horvath was the favourite to top the podium and she delivered.

She came out on top in events 3, 4, 5, and 6, and finished events 7 and 10 within the top three. At the end of the weekend, she amassed a 55-point lead over Thorisdottir.

This was Annie Thorisdottir’s first time competing as an individual in 2022. The last time she did that was exactly at the 2021 Rogue Invitational where she finished 2^nd. She explained she is not sure yet if she will return to competing individually next year or if she will continue her path down the team’s division.

Third place finished with a tie between Ellie Turner and Emma Lawson with the latter taking her place on the podium at the end of the weekend. The last event saw Turner finishing 4^th with Lawson finishing 13^th. However, Lawson’s 2 event wins got her through at the tiebreak.

You can check out the official leaderboard here.

Strongman

1. Oleksii Novikov
2. Trey Mitchell
3. Mitchell Hooper
4. Martins Licis
5. Pavlo Nkonechnyy
6. Bobby Thompson
7. Maxime Boudreault
8. Rob Kearney
9. Eythor Melsted
10. Kevin Faires

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This year we saw an almost completely new roster of Strongman competitors. Of all 10 athletes, only 3 competed again.

Last year’s champion Martins Licis finished far from the podium with 6 points behind 3^rd place Mitchell Hooper. The top two spots were a true head-to-head battle, with Oleksii Novikov always managing to edge out Trey Mitchell.

Record Breakers

As we reported by BOXROX, Hafthor Bjornsson was looking to make his comeback epic at the 2022 Rogue Invitational this past weekend. He attempted and succeeded at breaking his own weight over bar world record.

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Two more world records were broken this weekend at the 2022 Rogue Invitational.

Mitchell Hooper broke the record for Dinnie Stone hold. The stones weight 732 pounds (325.3 kilos) and he held it for 39.85 seconds – the previous record was 37.50 seconds made by Kevin Faires at the exact same event minutes earlier.

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Also during the weekend, Kevin Faires who saw his world record being broken in front of his eyes made history by breaking another one: the Thor’s Hammer deadlift. He lifted a hammer weighing 325 pounds (147.3 kilos).

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The previous world record was held by Martin Licis set at the Rogue Invitational last year.

As reported earlier by BOXROX, Rogue Invitational kicked off with a surprise event a day earlier than previously announced. Athletes were only told to bring a pair of joggers or trail run shoes, but details of the event were revealed moments before it started.

The workout was titled Texas Trail:

For time:

• 4.2 mile run
• 1.2 mile with ruck (30/20 lbs)
• 1 mile run
• 3 sandbags up and over (100/70 lbs)
• 2 mile run

Danielle Brandon and Jayson Hopper Win First Event at 2022 Rogue Invitational

4^th Fittest Woman on Earth Danielle Brandon and 7^th Fittest Man on Earth Jayson Hopper began their Rogue Invitational competition this year on top of the leaderboard.

Individual Women:

1. Danielle Brandon — 34:11.03
2. Bailey Rogers — 34:47.91
3. Gabriela Migała — 35:02.50
4. Matilde Garnes — 35:43.94
5. Emma Lawson — 35:53.39
6. Jacqueline Dahlstrøm — 35:59.95
7. Annie Thorisdottir — 36:02.20
8. Emma McQuaid — 36:34.02
9. Laura Horvath — 36:40.02
10. Andrea Solberg — 36:51.43
11. Arielle Loewen — 36:51.43
12. Ellie Turner — 37:44.29
13. Alexis Raptis — 38:02.31
14. Amanda Barnhart — 38:22.10
15. Manon Angonese — 38:22.10
16. Kara Saunders — 38:57.69
17. Carolyn Prevost — 40:11.83
18. Anikha Greer — 44:19.24
19. Dani Speegle — 44:27.06
20. Olivia Kerstetter — 46:28.21

Source: Photo courtesy of CrossFit Inc.

Individual Men:

1. Jayson Hopper — 31:27.06
2. Jeffrey Adler — 31:40.83
3. Ricky Garard — 32:09.57
4. Roman Khrennikov — 32:09.57
5. Justin Medeiros — 32:38.29
6. Chandler Smith — 32:55.06
7. Björgvin Guðmundsson — 33:04.29
8. Saxon Panchik — 33:21.44
9. Noah Ohlsen — 33:38.21
10. Patrick Vellner —33:42.66
11. Cole Sager — 33:43.90
12. Scott Tetlow — 33:51.34
13. Jorge Fernandez — 35:23.41
14. Nick Mathew — 35:37.43
15. Henrik Haapalainen — 35:56.58
16. Samuel Kwant — 36:04.51
17. Tim Paulson — 37:15.83
18. Jonne Koski — 39:37.60
19. Jack Farlow — 40:29.85
20. Lazar Đukić — 50:42.68

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This Friday every athlete in the 2022 Rogue Invitational will compete. Beginning at 2:00 pm local time, Strongman contestants will participate in the “Tower of Power”, deadlift for reps where they will have 60 seconds for a maximum number of deadlifts possible.

Followed by that will be the 2^nd event for CrossFit individual athletes named “Ski Bar,” a triplet of bar muscle-up, calories on a ski erg and GHD sit-ups.

You can find out more about it in the link below:

Rogue Invitational LIVESTREAM: How to Watch, Full Roster, Workouts, Prize Purse

Mike Israetal from Renaissance Periodization has compiled his 5 most common beginner gym training mistakes.

Go check out more information from their excellent YouTube channel.

1. Biting Off Too Much Program

A lot of beginners think that quantity is the most important facet for success. 2-hour sessions are generally too long if you are new, 1 hour or less is best.

Source: Stevie D Photography

Following the same principle, too many sessions per week can also do more harm than good, taking up too much precious recovery time. 4 or fewer is best.

2. Most Common Beginner Gym Training Mistakes – Inconsistency

Beginners can get away with a lot, but skipping a muscle group for a week or two at a time is not ok.

At all levels it is important to remain consistent.

3. Most Common Beginner Gym Training Mistakes – Avoiding the Hard Stuff

Deadlifting and free weights are harder than no deadlifting and all machines.

But the hard stuff works better, and now is your time to master it so you can benefit from it for years to come!

This will also really teach you how to get the most bang for your buck. Unsurprisingly enough, the big hitters and lifts that require the most effort, such as the deadlift and squat, are what will really advance your strength and muscle gains.

4. Most Common Beginner Gym Training Mistakes – Advancing Relative Effort Over Technique

This includes too much load, or going too close to failure at the expense of technique.

Technique is one of the MOST important aspects as a beginner. Performing an exercise properly, through the full range of motion is ALWAYS a better idea than using poor and dangerous technique through a sub-optimal range of motion. I.e. not squatting below parallel.

5. Most Common Beginner Gym Training Mistakes – Trying Advanced Programming

It’s designed for the advanced. You can progress better without it.

When you are beginner, it is important to leave your ego at the door and use intelligent programs that are designed for your ability level.

Everyone was a beginner at some point.

Video – Most Common Beginner Gym Training Mistakes

Learn More – Most Common Beginner Gym Training Mistakes

How to Increase Chest Size and Strength

Best Way to Train the Chest for Hypertrophy (Muscle Mass)

3 Hacks for a Bigger Chest

Upper Chest Exercises Ranked (Best to Worst)

9 Best Dumbbell Chest Exercises

Barbell Exercises

The barbell exercises are some of the most effective and efficient ways to build strength. We’ll go over the different types of barbell lifts and how they can help you get stronger.

Front Squat

The front squat is a variation of the back squat, which is one of the most important exercises in any strength training program. The front squat also works mostly your quadriceps and core, but it emphasizes the quad muscles slightly more than the standard back squat.

In addition to being a great way to develop strength in your quads and core, the front squat can be used as an alternative exercise if you’re injured or have some kind of lower back problem that prevents you from doing traditional squats safely.

Back Squat

The back squat is a compound exercise that targets the quadriceps, hamstrings, gluteus maximus and erector spinae. It’s considered one of the best ways to build muscle in your legs (and full body).

The back squat can be performed with a barbell or dumbbells and can be done at home or in the gym.

Deadlift

The deadlift is a compound exercise that targets multiple muscle groups, including the lower back, legs, and arms. The movement involves lifting a heavy barbell from the ground to your waist while standing up straight.

The deadlift is great for building muscle mass and strength in the entire body. It’s especially good for building strong glutes, hamstrings and quads which help you avoid injury when performing other exercises like squats or cleans.

Overhead Press

The overhead press is a push-based overall body exercise that helps strengthen your shoulders, chest and triceps.

To perform the overhead press:

Stand with your feet shoulder-width apart and hold the barbell at shoulder level with an overhand grip. Keep your back straight and bend your knees slightly to maintain an upright posture throughout the exercise.

Keep your elbows tucked in as you lift up so they remain under the bar as it moves up toward your face; this will help you avoid injury to them or any other parts of your body. Also make sure that they are not sticking out to the side when pressing because this could cause harm you, as well as take away from what should be focused on during this exercise—your legs, core and upper body strength!

Squeeze your glutes (butt muscles) as if sitting down into a chair while keeping them engaged until completion of repetition(s). This will keep proper alignment through movement to ensure optimal performance gains.

It will also prevent injury by forcing proper posture throughout the entire execution of the movement.

Squat Clean

The squat clean is another name for the traditional clean. The name is used to distinguish it from the power and muscle clean variations.

It’s an explosive full-body exercise that involves lifting up a barbell from the floor into the full squat position, then rising to the standing position with the barbell in the front rack position.

As you pick up the weight from the ground, you’ll be using your legs to generate power for this movement by bending at your knees and hips.

Why Good Technique is Important for Weightlifting

The barbell exercises that you perform are going to be more effective if you have good technique. Before starting any exercise, it’s important that you warm up your body by stretching and doing a few light sets with the equipment.

To ensure that you’re using proper form, make sure to learn from someone who knows what he or she is doing before engaging in an intense workout routine.

Poor form can also lead to injury.

Overview, Eligibility Criteria Changes for Adaptive Divisions

The 2023 CrossFit season for adaptive athletes will be quite different from previous years. According to the organisation, a new Adaptive Athlete Policy will be outlined in the Rulebook when registration for the Open begins on November 15^th.

For next year, all eligible impairments have been updated. Now there will be a measurable minimum impairment criteria and verification standards to ensure athletes with similar abilities are grouped into appropriate divisions.

Source: Courtesy of CrossFit Inc.

Adaptive athletes are required to submit an Adaptive Competition Eligibility Form (ACEF) along with “video or photo evidence of their impairment.” CrossFit outlines that a diagnosis is not sufficient to qualify for competition, but rather they must meet the impairment criteria noted above. The only exception where a diagnosis is sufficient is for athletes with Down syndrome applying for the intellectual division.

The impairments must also be present consistently. Athletes will be evaluated during the classification assessment and throughout the athlete’s participation in the season. “Impairments that are not present consistently through all stages of classification and competition are not eligible.” As part of the observation process for impairments, all athletes doing the RX’d Open are required to submit videos to confirm the data presented via the ACEF.

The eligibility classification begins with the submission of the ACEF which can be done before or during the registration process for the 2023 CrossFit Open. Classification will conclude after the close of the Open. CrossFit will record an athlete’s classification and provide a published list so athletes can follow the status of their competitors and for CrossFit-licensed events to utilise the same eligibility system for their competitions.

According to CrossFit, this means that some athletes who were eligible in 2021 and 2022 might not be eligible for an adaptive division in 2023.

The same 8 adaptive divisions will still be present in 2023, but Neuromuscular changed its name to Multi Extremity.

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Related: All 15 Changes for the 2023 CrossFit Season Structure

The Open

All athletes will be able to perform the workouts RX’d or scaled, however, CrossFit will not provide specific scaled versions of the adaptive division workouts. If an athlete performs a scaled version of a workout, there is no need to submit a modification request, but that athlete will not be competing for the title of Fittest on Earth in the division.

Still, athletes performing RX’d workouts may request movement modifications if the athlete’s impairment causes “clear and distinguishable limitations” that do not allow for proper range of motion or movement standards.

Source: Courtesy of CrossFit Inc.

New this year is the removal of the Semifinals. In 2022, the top 20 athletes from each division would go through a second stage of competition before being crowned the fittest. That has been scrapped now.

The top athletes from Multi Extremity, Lower Extremity and Upper Extremity divisions will qualify for the 2023 CrossFit Games out of the Open. The remaining five divisions will crown their fittest based on the results of the Open.

• Vision – top 3 crowned the Fittest after the Open
• Intellectual – top 3 crowned the Fittest after the Open
• Seated with Hip Function – top 3 crowned the Fittest after the Open
• Seated without Hip Function – top 3 crowned the Fittest after the Open
• Short Stature – top 3 crowned the Fittest after the Open
• Lower Extremity – top 5 athletes go to the CrossFit Games
• Upper Extremity – top 5 athletes go to the CrossFit Games
• Multi Extremity – top 5 athletes go to the CrossFit Games

Similar to 2022, athletes crowned fittest in their division at the end of the Open will be invited to a podium ceremony at the 2023 CrossFit Games in Madison, Wisconsin.

For 2024

CrossFit HQ has made clear that in 2024 it wants all adaptive divisions to compete at the CrossFit Games Finals. The only criterion is that divisions have “enough participation to allow for a competitive field,” although those conditions have not been clarified.

Read More: Official Dates for the 2023 CrossFit Season

2022 Rogue Invitational is the fourth time Rogue Fitness has created a competition for CrossFit and Strongman athletes to battle in a head-to-head tournament. Initially announced to begin this Friday, Rogue has actually surprised many by inviting athletes to pack a pair of trail running shoes for a surprise event on Thursday.

2022 Rogue Invitational

When: October 27-30, 2022

Where: Dell Diamon Stadium, in Round Rock, Texas, United States.

Source: Photos courtesy of Rogue

2022 Rogue Invitational Livestream: How to Watch

At the time of writing, only events on Friday, Saturday and Sunday will be broadcasted by Rogue Fitness. The links are below.

Day 1 – Friday

Day 2 – Saturday

Day 3 – Sunday

2022 Rogue Invitational Roster

Male

1. Saxon Panchik
2. Nick Mathew
3. Justin Medeiros
4. Roman Khrennikov
5. Ricky Garard
6. Sam Kwant
7. Jeffrey Adler
8. Pat Vellner
9. Jayson Hopper
10. Lazar Dukic
11. Bjorgvin Karl Gudmundsson
12. Henrik Haapalainen
13. Jonne Koski
14. Cole Sager
15. Chandler Smith
16. Jack Farlow
17. Noah Ohlsen
18. Scott Tetlow
19. Tim Paulson
20. Jorge Fernandez

Female

1. Laura Horvath
2. Danielle Brandon
3. Emma Lawson
4. Kara Saunders
5. Gabriela Migala
6. Alexis Raptis
7. Annie Thorisdottir
8. Arielle Loewen
9. Emma McQuaid
10. Amanda Barnhart
11. Jacqueline Dahlstrom
12. Carolyn Prevost
13. Matilde Garnes
14. Andrea Solberg
15. Anikha Greer
16. Bailey Rogers
17. Dani Speegle
18. Manon Angonese
19. Olivia Kerstetter
20. Ellie Turner

Legends Male

1. Dan Bailey
2. Jason Khalipa
3. Josh Bridges
4. Josh Everett
5. Matt Chan
6. Rich Froning
7. Tommy Hackenbruck
8. Mikko Salo
9. Chris Spealler

Legends Female

1. Annie Sakamoto
2. Kris Clever
3. Margaux Alvarez
4. Tanya Wagner
5. Stacie Tovar
6. Kari Pearce
7. Rebecca Voigt Miller
8. Sam Briggs

Strongman

1. Martins Licis – current champion
2. Oleksii Novikov – 3rd place in 2021
3. Rob Kearney – 6th place in 2021
4. Maxime Boudreault
5. Trey Mitchell
6. Bobby Thompson
7. Mitchell Hooper
8. Evan Singleton
9. Pavlo Nakochenyy
10. Kevin Faires

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2022 Rogue Invitational Workouts

Event One – Texas Trail

For time:

• 4.2 mile run
• 1.2 mile with ruck (30/20 lbs)
• 1 mile run
• 3 sandbags up and over (100/70 lbs)
• 2 mile run

Event 1 will happen on Thursday and, likely, won’t be televised on the 2022 Rogue Invitational livestream.

Event Two — Ski Bar

For time:

• 20 Bar Muscle-Ups
• Ski Erg — Men: 40 calories | Women: 32 calories
• 80 GHD Sit-Ups
• Ski Erg — Men: 40 calories | Women: 32 calories
• 20 Bar Muscle-Ups

Event Three — Back Attack

Five-four-three-two-one reps of:

• Back Squat (from rack) — Men: 405 pounds | Women: 275 pounds

25-20-15-10-Five reps of:

• Box Jump-overs — Men: 24-inch box | Women: 20-inch box

Event Four — DT With a Spin

Five rounds for time of:

• Echo Bike — 15 calories
• 12 Deadlifts — Men: 155 pounds | Women: 105 pounds
• Nine Hang Power Cleans — Men: 155 pounds | Women: 105 pounds
• Six Push Jerks — Men: 155 pounds | Women: 105 pounds

Event Five — The Turtle

• Axle Bar Lunge — Men: 155 pounds | Women: 105 pounds
• Monkey Bar Traverse
• Hill Run Bag Pull — Men: 155 pounds | Women: 105 pounds
• Monkey Bar Traverse
• Axle Bar Lunge — Men: 155 pounds | Women: 105 pounds

Event Six

TBD

Event Seven — Texas Oak

• One-Rep Max Log Lift

Event Eight — Snatch and Press

Three rounds for time of:

• 20 Dumbbell Snatches — Men: 100 pounds | Women: 70 pounds
• Nine Parallette Handstand Push-Ups — Men: four-inch deficit | Women: two-inch deficit

Event Nine — The Goblet

Seven rounds for time of:

• Seven Muscle-Ups
• Hill Sprint
• 11 Goblet Squats — Men: 88 pounds | Women: 62 pounds

Event 10

TBD

2022 Rogue Invitational Prize Purse

How much money will athletes win after the 2022 Rogue Invitational?

The minimum prize purse stands at $1.25 million. The prize can go up, depending on “cash, bitcoin, and ticket sales.”

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Are you excited about the 2022 Rogue Invitational?

2022 Rogue Invitational was initially scheduled to happen on October 28-30. However, reports began circulating that a surprise 1^st scored event is taking place a day earlier than initially assumed.

A screenshot of an e-mail sent by Rogue Invitational to athletes was shared by Barbend in which it warned about the news.

“Athletes, please plan for your visit briefing to take place on Wednesday at 4:45 pm in the Home Run Dugout at Dell Diamond,” the e-mail starts. “Thursday will be a competition day which includes the first scored event. Details of this event will be briefed during the Wednesday afternoon,” it continues.

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According to rumours, the athletes received the e-mail almost a month ago – as early as September 23^rd. Morning Chalk Up also reported that athletes were instructed to “pack joggers and or trail shoes.”

So, apparently, the new days for the 2022 Rogue Invitational are October 27-30.

2022 Rogue Invitational Roster

Official Rogue Invitational Strongman Roster Revealed with 7 New Athletes

This is part 2 of the Tia-Clair Toomey interview. Check out the first part here where we talked about her mental game and her thoughts on the 2022 CrossFit Games programming.

Is Coaching a Possibility for Tia-Clair Toomey?

Although the talks about Tia-Clair Toomey retiring have died down recently, especially because she said her plan is to go for her 7^th Games crown, it is still fair to assume that Tia has a plan for her future. While that is probably the case, she is keeping that decision close to her chest.

In a recent video on her YouTube channel, while training with Emma Lawson and Saxon Panchik, you can tell Tia is very much comfortable giving tips to other athletes inside the Box. So is coaching in her future?

“Shane is the mastermind behind all the programming and everything,” Toomey tells BOXROX, referring to her husband and coach Shane Orr. “He really enjoys coaching and helping other athletes. For me, I love helping, but more like guiding or mentoring people. I’ve never really thought of coaching. It’s more about sharing what I’ve learned in my journey and allow them to kind of fast track their journey.”

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Tia-Clair Toomey and Missing Her Training Partner Mat Fraser

Mat Fraser’s last year competing as an individual athlete in 2020 had him working under Shane Orr’s wing together with Tia-Clair Toomey for the year. During that CrossFit season, Fraser and Tia would see each other multiple times every day.

Now, Mat has become a coach in his HWPO while Tia is continuing her quest to break her own record of Fittest Woman on Earth. BOXROX asked Toomey if there was any impact in her training, not having Mat Fraser there any longer.

“We had the perfect training environment. We’re both so competitive.”

Tia-Clair Toomey explains how it is sad not to see Mat Fraser regularly any longer. “We pushed each other the way we needed to, but in a healthy way, and it worked.”

Toomey’s one word to describe the moment Mat Fraser announced his retirement was “bittersweet.”

Source: CrossFit Inc.

Just like Tia-Clair Toomey wants to help other athletes as a mentor, she believes Mat Fraser has found his happiness as a coach. “He is finding that fulfilment in helping other people too, coaching Mal O’Brien and more athletes. It’s really, really cool to see,” she says while calling her relationship with 5x Fittest Man on Earth like a “brother and sister relationship.”

How To Learn New Skills or Techniques

Robbie Wild Hudson, BOXROX’s editor-in-chief, is going to attempt to lift famous Scottish stones as his fitness challenge for the year. There are a variety of stones to choose from, with one of the most famous being the Dinnie Stones, but there is also the McGlashan Stones, Atlas Stones, Inver Stone and the Menzies Stone, to name a few.

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As you can tell, the shape of the stone is not like a sandbag, barbell or dumbbell which is relatively easy to grip. So how do you manage to improve this kind of skill or any skill for that matter? Tia-Clair Toomey says all you need is time – 8 weeks more or less.

The first thing, Tia tells us, is to talk to people who have accomplished a specific movement you want to master. These people can help you foresee troubles you didn’t know existed. “This will set you up for a really solid preparation because you’ll be able to apply those techniques and it will become natural while you are progressing with the new skill,” she said.

For Tia, you should take about 8 weeks to master a really difficult new skill or movement, if that is your goal. “Obviously you won’t like the first day of training, but essentially you want to build strength and skill over the course of 8 weeks.”

“I always really liked an 8-week cycle because it’s not too long where it becomes overwhelming, but it’s long enough to really build strength and work on many aspects if you want to improve.”

Tia-Clair Toomey might pop up at the Rogue Invitational, but she won’t be attending as an athlete. Instead, she is now preparing for the Down Under Championship where she will compete in a team with Brooke Wells and Ellie Turner.

Read More: How Much Money Did Athletes Win at the 2022 CrossFit Games

It all happened this past weekend at the Mugo Games, a CrossFit competition in Praia Grande in the state of São Paulo, Brazil. Padovani shared a video on her Instagram account explaining the situation.

She says that, while giving no reps to an athlete from Box CrossFit Training Lima, the crowd behind her from the same Box began chanting homophobic slurs towards her.

BOXROX is not going to replicate and translate the slurs chanted at her, but they used a derogatory word for lesbians, calling her stupid, and that the head judge should not stand too close to Padovani.

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“Obviously I’m sad to have to go through this situation, but I’m ok. I want you to help me, this is not something that should happen to someone else.”

Part of the event was transmitted live by CrossFit Training Lima’s Instagram account and it was possible to hear the chants on the video posted. After knowing about this, Box owner Ivan Lima deleted the video and posted another video apologising for the occurrence, saying he condones any kind of prejudice coming from his athletes.

Justice for Giovanna Padovani

Homophobia is a crime and the people involved in this crime will be brought to justice.

Giovanna Padovani is now in contact with lawyer Marcella Carlos Fernandez Cardeira de Bayeux who explained that “legal action is on the way.”

Mugo Games organisers and Box owner Ivan Lima are helping Padovani and her lawyer to discover the people who chanted the homophobic slurs.

6 LGBTQ CrossFit Athletes Paving the Way for Pride & Equality

Guilherme Malheiros was programmed to compete at the Rogue Invitational this year, but unexpectedly his name does not appear any longer in the list. Instead, Henrik Haapalainen is going to Austin to compete among the fittest of the fittest in the Sport.

As of the time of writing, Malheiros has not clarified why he is no longer competing at Rogue. In a Q&A on his Instagram stories, Malheiros said he is staying in Brazil “until December.”

The organisation itself also has not provided further explanation for the swap in the 2022 Rogue Invitational roster.

Henrik Haapalainen is this year’s 24^th Fittest Man on Earth. He posted a photo on his Instagram saying he placed 6^th in the qualifiers round of the Rogue Invitational and “got a spot to compete there.” He also did not mention Malheiros or any further reasoning.

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2022 Rogue Invitational Roster

We now have reason to believe the 2022 Rogue Invitational roster is finished. Check out who is competing in Austin, Texas, on October 28-30.

Male

1. Saxon Panchik
2. Nick Mathew
3. Justin Medeiros
4. Roman Khrennikov
5. Ricky Garard
6. Sam Kwant
7. Jeffrey Adler
8. Pat Vellner
9. Jayson Hopper
10. Lazar Dukic
11. Bjorgvin Karl Gudmundsson
12. Henrik Haapalainen
13. Jonne Koski
14. Cole Sager
15. Chandler Smith
16. Jack Farlow
17. Noah Ohlsen
18. Scott Tetlow
19. Tim Paulson
20. Jorge Fernandez

Female

1. Laura Horvath
2. Danielle Brandon
3. Emma Lawson
4. Kara Saunders
5. Gabriela Migala
6. Alexis Raptis
7. Annie Thorisdottir
8. Arielle Loewen
9. Emma McQuaid
10. Amanda Barnhart
11. Jacqueline Dahlstrom
12. Carolyn Prevost
13. Matilde Garnes
14. Andrea Solberg
15. Anikha Greer
16. Bailey Rogers
17. Dani Speegle
18. Manon Angonese
19. Olivia Kerstetter
20. Ellie Turner

Legends Male

1. Dan Bailey
2. Jason Khalipa
3. Josh Bridges
4. Josh Everett
5. Matt Chan
6. Rich Froning
7. Tommy Hackenbruck
8. Mikko Salo
9. Chris Spealler

Legends Female

1. Annie Sakamoto
2. Kris Clever
3. Margaux Alvarez
4. Tanya Wagner
5. Stacie Tovar
6. Kari Pearce
7. Rebecca Voigt Miller
8. Sam Briggs

Read More: Rogue Invitational Strongman Roster Revealed with 7 New Athletes