On Nov. 8, 2023, CrossFit HQ announced the upcoming 2024 CrossFit Games season will commence with the 2024 CrossFit Open on Thursday, Feb. 29, 2024. That event will kick off a multi-stage competition that concludes with the top Individuals and Teams taking their talents to Fort Worth, TX, for the 2024 CrossFit Games scheduled for Aug. 8-11, 2024.

Below is a division-by-division breakdown of the 2024 season structure, along with key competition dates to keep on your calendar.

• Individuals
• Teams
• Age-Group
• Adaptive

Individuals

The Open

Registration for the Open begins on Jan. 9, 2024. Participants must complete three workouts during a three-week span at their affiliates or home gyms. The workouts will be released on the CrossFit Games website on Thursdays at noon PT. All athletes have until the following Monday at 5 p.m. PT to submit their scores online.

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

The second virtual stage of the 2024 CrossFit Games season will separate the top athletes from the rest of the field as individuals complete a series of workouts at their affiliate gyms across six days to see who advances to the Semifinals. After allowing only the top 10 percent of individuals in each region to move from the Open to the Individual Quarterfinal in 2023, CrossFit HQ has opened the door for more athletes to participate in 2024 by expanding that threshold to the top 25 percent of the worldwide Open.

The regions include North America West, North America East, Europe, Asia, Africa, Oceania, and South America.

• Registration begins: April 1, 2024
• Individual Quarterfinal: April 17-22

Semifinals

The final qualifying stage for athletes vying for the sport’s ultimate prize will feature the top 40 individual men and 40 individual women from each region competing in person.

According to CrossFit HQ, dates and locations for the Semifinals will be released at a later time.

The CrossFit Games

Scheduled for Aug. 8-11, 2024, the CrossFit Games will take place at Dickies Arena in Fort Worth, TX. There, the top 40 men and 40 women in the world will battle for the honor of becoming the Fittest Man on Earth® and the Fittest Woman on Earth®, respectively.

[Related: 2023 Rogue CrossFit Invitational Results — Laura Horvath and Patrick Vellner Become Two-Time Champions]

Teams

The Open

Per CrossFit HQ, any licensed affiliate in good standing with the company can register a team for the CrossFit Games Team competition. A team must consist of at least two men and two women who register as Individual competitors in the Open.

Teams will advance to the Quarterfinals based on their top two female and top two male scores in each workout, which must be done individually.

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

In the second stage of the competition, four-person teams comprised of two males and two females must work together to complete the Quarterfinal workouts at their affiliate gyms during a six-day period.

Just like the Individual division, the top 25 percent of teams in each region will advance to the Quarterfinals.

• Registration begins: April 1, 2024
• Team Quarterfinal: April 3-8

Semifinals

Although no dates or locations have been announced yet for the 2024 CrossFit Semifinals, the top 30 teams from each region will take part in the in-person competition.

The CrossFit Games

The top 30 teams in the world will join the top 40 men and top 40 women Individual competitors in Texas from Aug. 8-11 for the championship round of the 2024 CrossFit season.

[Related: 2023 CrossFit Games Team Division Results]

Age-Group

Broken into two distinct groups, here’s how the 2024 season will play out for the Age-Group divisions.

Masters

The Open

Featuring athletes between the ages of 35 and 65+, the Masters division will start its season with the same three-week worldwide Open. The groups are separated accordingly:

• Men and Women: 35-39
• Men and Women: 40-44
• Men and Women: 45-49
• Men and Women: 50-54
• Men and Women: 55-59
• Men and Women: 60-64
• Men and Women: 65+

Key dates to keep in mind:

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

In another change for 2024, the top 25 percent (minimum 200) of athletes from each division will advance to the Age-Group Quarterfinal. Any athlete who qualifies for both the Age-Group and Individual Quarterfinals may compete in both without having to pay separate registration fees.

All workouts for individuals and select age groups (35-54) will be the same.

• Registration begins: April 1, 2024
• Age-Group Quarterfinal: April 17-22

Semifinals

The top 200 athletes from each age group will earn the opportunity to compete in the online Age-Group Semifinal, which will take place on May 8-13, 2024.

The Masters CrossFit Games by Legends

While the date and location for the Masters CrossFit Games by Legends have yet to be announced, we do know exactly how many athletes from each age group will advance to the championship stage.

• 35-39: 40 men and 40 women
• 40-44: 40 men and 40 women
• 45-49: 40 men and 40 women
• 50-54: 30 men and 30 women
• 55-59: 30 men and 30 women
• 60-64: 20 men and 20 women
• 65+: 20 men and 20 women

[Related: 2023 CrossFit Games Age Group Results]

Teenagers

The Open

Teenage athletes are divided into two groups: Boys and Girls 14-15 and Boys and Girls 16-17. All participants will start their season with the three-week Open.

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

The top 25 percent of each age group will get a chance to move on to the Quarterfinals. Like the Masters division, any athlete in the 16-17 division who also qualifies for the Quarterfinals as an Individual may compete at both. Athletes who qualify for both competitions only have to perform one set of programming.

• Registration begins: April 1, 2024
• Age-Group Quarterfinal: April 17-22

Semifinals

The top 200 teen competitors from each age group will inch one step closer to securing a spot in the championship round, with the online Age-Group Semifinal scheduled for May 8-13, 2024.

The Teenage CrossFit Games by PIT Teen Throwdown

Instead of traveling to the Lone Star State to try and win a title, the top 30 boys and top 30 girls will take their talents to Three Rivers, MI. The Teenage CrossFit Games by Pit Teen Throwdown will be hosted at a site that includes a 10,000-square-foot gym nestled on a 65-acre fitness ranch.

No date has been announced for the Teenage CrossFit Games.

[Related: 2023 CrossFit Games Adaptive Division Results]

Adaptive

The Adaptive CrossFit Open by WheelWOD

Run by WheelWOD for the first time, a more robust version of the Adaptive division will start its season with the online Adaptive CrossFit Open. To be more inclusive and allow more athletes to participate, there will be 15 Adaptive divisions in 2024, including:

• Upper Impairment 1 Point of Contact
• Upper Impairment 2 Points of Contact
• Lower Impairment Above Knee
• Lower Impairment Below Knee
• Lower Impairment Minor
• Seated Without Hip Function
• Seated With Hip Function
• Seated Quadriplegic
• Neuromuscular Major
• Neuromuscular Moderate
• Neuromuscular Minor
• Standing Diagnosed
• Visual Impairment
• Short Stature
• Intellectual 

Here are important dates to keep in mind for the upcoming season:

• Registration begins: Jan. 9, 2024
• Adaptive 24.1: Feb. 29-March 4
• Adaptive 24.2: March 7-11
• Adaptive 24.3: March 14-18

The Adaptive CrossFit Semifinals by WheelWODFOLLOW

The top 20 athletes from each adaptive division will move on to the online Adaptive CrossFit Semifinal by WheelWOD, which takes place from May 8-13, 2024.

The Adaptive CrossFit Games by WheelWOD

Finally, the top 10 athletes from all 15 divisions will compete for their respective championships. According to the press release, the date and location for the Adaptive CrossFit Games will be announced soon.

Featured Image: crossfitgames / Instagram

The post 2024 CrossFit Games Season Schedule: Division-by-Division Breakdown appeared first on Breaking Muscle.

Meanwhile, Vellner just edged out reigning Fittest Man on Earth® Jeffrey Adler to take home the Men’s Individual crown for the second time in four years. Despite dealing with adverse conditions, that didn’t stop the athletes from showcasing their strength, speed, and stamina for the fans who weathered the storm in Round Rock, Texas.

[Related: Scotland’s Own Tom Stoltman Takes Home Title at 2023 Giants Live World Tour Finals With Dominant Performance]

Here are the final standings for both divisions at the 2023 Rogue CrossFit Invitational:

2023 Rogue CrossFit Invitational Final Standings — Women

1. Laura Horvath — 780 points (Winner)
2. Tia-Clair Toomey-Orr — 770 points
3. Emma Lawson — 650 points
4. Gabriela Migała — 630 points
5. Alex Gazan — 590 points
6. Emma Cary — 550 points
7. Danielle Brandon — 540 points
8. Arielle Loewen — 510 points
9. Dani Speegle — 505 points
10. Manon Angonese — 460 points
11. Christine Kolenbrander — 455 points
12. Lauren Fisher — 420 points
13. Paige Powers — 405 points
14. Paige Semenza — 390 points
15. Emily Rolfe — 330 points
16. Bethany Flores — 320 points
17. Karin Freyova — 305 points
18. Kyra Milligan — 295 points
19. Shelby Neal — 265 points
20. Elena Carratala Sanahuja — 235 points

2023 Rogue CrossFit Invitational Final Standings — Men

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

[Related: 7 Tips to Perfect Your Deadlift Form]

With nine events that tested their strength and conditioning (as well as their mental fortitude), the CrossFit participants at the 2023 Rogue Invitational deserve tremendous credit for enduring a difficult challenge. While the two winners had a couple of hiccups, both Horvath and Vellner accumulated enough points to emerge victorious and secure lucrative paydays.

Here’s an event-by-event breakdown of how each champion performed:

Laura Horvath 2023 Rogue Invitational Event by Event Performance

Other than struggling to make it through “10th Inning” at the start of Day Two, Horvath had little trouble completing the other eight events on the schedule. In fact, she secured a top-three finish in six of the nine events, including wins in “The Circus,” “Hulk Hands,” and “The Cleanup.”

Of course, the 2023 CrossFit Games winner needed every point to fend off six-time Fittest Woman on Earth® Tia-Clair Toomey-Orr, who showed no rust in her first competition since 2021. Ultimately, though, Horvath outlasted her peer in what proved to be a neck-and-neck battle till the very end.

1. Texas Heavy — Fourth place
2. Seat at the Bar — Second place
3. The Circus — First place
4. 10th Inning — 14th place
5. The Duel III — Second place
6. Max Deadlift — Third place
7. Hulk Hands — First place
8. Big Cat — Fifth place
9. The Cleanup — First place

Pat Vellner 2023 Rogue Invitational Event by Event Performance

Although he got off to a slow start, Vellner more than made up for his lackluster showing in “Texas Heavy” by rattling off top-three finishes in four of the next five events. That string of standout performances helped him climb atop the leaderboard and maintain a slim lead over Adler, who ultimately came up 20 points shy of the No. 1 spot.

Vellner, a seven-time CrossFit Games competitor who won the Rogue Invitational in 2020, delivered his best performance in “Seat at the Bar.” The Canadian native took home second in the event by completing the 20-15-10 rep scheme of log muscle ups, followed by five back squats of 375 pounds (170 kilograms) in six minutes and 47 seconds. He also demonstrated excellent strength by tying Tudor Magda for the second-highest deadlift with a 595-pound (270-kilogram) pull on Event No. 6.

1. Texas Heavy — 13th place
2. Seat at the Bar — Second place
3. The Circus — Third place
4. 10th Inning — Fourth place
5. The Duel III — Third place
6. Max Deadlift — Third place
7. Hulk Hands — Ninth place
8. Big Cat — 10th place
9. The Cleanup — 10th place

[Related: Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More]

Not only did Horvath and Vellner become multiple-time Rogue Invitational champions over the Oct. 26-29 weekend, but they also became substantially wealthier for their efforts. Finishing ahead of the pack earned them each a record-setting prize purse of $280,304.30. Considering the second-place finishers took home roughly a third of that amount ($97,780.57), it’s safe to say the 2023 Rogue Invitational winners can appreciate all the blood, sweat, and tears they poured into their training to prepare for the four-day showdown at Dell Diamond.

Featured image: @rogueinvitational on Instagram

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With a steadily increasing prize purse currently valued at $1,620,800 providing plenty of motivation, the athletes should be prepared to perform well in Round Rock, Texas. However, the path to a lucrative payday won’t be easy. As athletes like Adler and Horvath get in their final workouts, they now have a better idea of what’s to come when they make their way to the Lone Star State, as Rogue Invitational officially released the full lineup of individual events on Oct. 23, 2023.

Day One — Thursday, Oct. 26

Although it initially looked like the 2023 Rogue Invitational would kick off on Friday, that won’t be the case. CrossFit competitors will get a chance to showcase their skills in a single event on Thursday, Oct. 26.

Event 1: Texas Heavy

Presented by GORUCK, the first event will begin at 6 p.m. CDT. Although Rogue did not provide any additional details about “Texas Heavy,” based on the sponsor — GORUCK, known for designing weighted vests, sandbags, and rucksacks — it wouldn’t be a surprise to see a ruck, heavy sand-filled medicine ball, or sand-filled kettlebell incorporated into Event No. 1.

The 2022 Rogue Invitational could provide a hint of what’s in store, as the Texas Trail event required competitors to complete a 4.2-mile run that included 1.2 miles with a ruck. The men had to carry a 30-pound (13.6-kilogram) ruck, with the women utilizing a 20-pound (9.1-kilogram) version.

Day Two — Friday, Oct. 27

Competitors will have to face two tough challenges on the second day of the 2023 Rogue Invitational. Here’s a breakdown of each event:

Event 2: Seat at the Bar

Time will be of the essence when 1 p.m. hits. “Seat at the Bar” will test the athletes’ strength and endurance with a simple (but strenuous) workout based around the log muscle-up. Rogue provided the following details about the structure of Event No. 2:

• 20-15-10 reps (Men)
• 15-10-5 reps (Women)

In addition, the athletes will have to complete five back squats after each round, with males working with 375 pounds (170.1 kilograms) and females squatting 260 pounds (118 kilograms).

Event 3: The Circus

Once strongman athletes wrap up The Iron Bull Sled Pull, the focus will shift back to CrossFit with an event that makes the Concept2 RowErg the star of the show. “The Circus” consists of three rounds for time of the following exercises:

• Ski Erg — 40 calories for men / 32 for women
• Five Single-Arm Strongman Dumbbell Shoulder to Overhead per side — 100 pounds (45.4 kilograms) for men / 70 pounds (31.8 kilograms) for women
• Killer Cage — down and back

Needless to say, the athletes face a daunting task to complete all three tasks three times Thursday evening.

Day Three — Saturday, Oct. 28

The third day of the 2023 Rogue Invitational will take things to another level with a trio of events that will culminate in a powerlifting-inspired showcase of pure strength.

Event 4: 10th Inning

Although it only includes three movements, the first event of Day Three will surely provide more than enough of a conditioning challenge for the competitors. The aptly-named “10th Inning” event consists of 10 rounds of the following exercises:

• Ring Muscle-up — 4 reps
• Handstand Push-up — 8 reps
• Power Snatch — 12 reps

The men must complete the power snatches with 95 pounds (43 kilograms). Meanwhile, the women will be tasked with completing this classic Olympic lift with 65 pounds (29.5 kilograms).

Event 5: The Duel III

While no specifics were provided about this event, the 2021 Rogue Invitational included an event called “The Duel” in which competitors had to complete the following workout as quickly as possible:

• 60 heavy double-unders
• Three squat snatches — 205 pounds (93 kilograms) for men; 145 pounds (65.8 kilograms) for women
• One sandbag load to platform — 250 pounds (113.4 kilograms) for men; 165 pounds (74.8 kilograms) for women

Meanwhile, the 2022 CrossFit Rogue Invitational featured an elimination-style, multi-round event called “The Duel II” in which competitors had to complete a legless rope climb, 10 overhead squats, and a sandbag carry.

Will “The Duel III” follow a similar path as those previous iterations? Or do workout programmers and veteran CrossFit Games Chris Spealler Josh Bridges have a surprise up their sleeves?

Event 6: Max Deadlift

Pure strength and precise technique will be needed to emerge victorious at the end of Day Three. In what’s clearly the most straightforward event of them all, competitors will get a chance to flex their deadlift proficiency in a one-rep max challenge.

Day Four — Sunday, Oct. 29

The last day of the 2023 Rogue Invitational will put the athletes through three more events before the competition wraps up.

Event 7: Hulk Hands

What better way to start your Sunday morning than with a gauntlet of exercises that includes air bike sprint intervals and working with unconventional kettlebells that have the handle inside the bell? That’s what’s on the docket for the athletes in “Hulk Hands.”

Here’s a full breakdown of Event No. 7:

• Echo Bike — 30 calories
• Double Fatbell Ground to Overhead — 20 reps using 70 pounds (31.8 kilograms) for men / 53 pounds (24 kilograms) for women
• Front Rack Lunge to Zeus — 75 feet using 135 pounds (61.2 kilograms) for men / 95 pounds (43 kilograms) for women
• Run — Undetermined distance
• Hill Sled Push — Undetermined distance or weight
• Front Rack Lunge to Zeus — 75 feet using 135 pounds (61.2 kilograms) for men / 95 pounds (43 kilograms) for women
• Run — Undetermined distance
• Double Fatbell Ground to Overhead — 20 reps using 70 pounds (31.8 kilograms) for men / 53 pounds (24 kilograms) for women
• Echo Bike — 30 calories

Event 8: Big Cat

Athleticism and agility will be on full display during the eighth event of the 2023 Rogue Invitational. “Big Cat” keeps things fairly simple with five rounds for time of three exercises:

• Box Jump — 6 reps at 42 inches (106.7 centimeters) for men / 36 inches (91.4 centimeters) for women
• Peg Board Climb — Two traverses
• Hill Run — Undetermined distance

The box jumps will require explosive lower-body power generated from the glutes, quads, and hamstrings. The board climb will not only assess the athletes’ upper-body pulling ability, but also their hand-eye coordination. Plus, the hill run will test their cardiovascular conditioning and mental fortitude each and every round.

Event 9: The Cleanup

Last but certainly not least is “The Cleanup.” Although Rogue once again did not provide any details about the workout, you can be sure the athletes will empty their tanks to wrap up four days of grueling competition. And depending on how the standings shake out heading into Event No. 9, there could be title ramifications on the line when the final event kicks off at the scheduled 2:25 p.m. CDT.

Despite not knowing the specifics about all nine events, there’s no doubt the athletes should have a strong grasp of what they must do to come out on top at the 2023 Rogue Invitational. Expect the Round Rock crowd to give ample support to a collection of CrossFit standouts that could soon include a back-to-back Rogue Invitational champion if Laura Horvath handles business at Dell Diamond stadium.

Featured Image: @rogueinvitational / Instagram

The post 2023 Rogue Invitational Events Revealed appeared first on Breaking Muscle.

Bridges will have an opportunity to showcase the strength, stamina, and resolve that made him a fan favorite later this month at the 2023 Rogue Invitational in Round Rock, Texas. Set to take place from Oct. 27-29, the highly anticipated competition will feature a Legends showcase that should provide plenty of highlight-worthy moments over the course of three days.

With another trip to Dell Diamond on the docket, Bridges took his training to another level in a video posted on his YouTube channel on Oct. 15, 2023.

In the latest episode of his “Paying the Man” vlog series, the former U.S. Navy Seal put together a full-body workout that forced each of the participants to dig deep from start to finish.

Before Bridges and his two training partners, Tayler and Andrew Patterson, began the main part of the session, they completed a “warm-up workout” that proved far more taxing than hitting the treadmill or rower for a few minutes. To prepare for the HIIT-style workout to follow, the trio performed six rounds of a 100-foot sled push and eight bar muscle-ups.

Combining a heavy sled push (371 pounds/168 kilograms) with a gymnastics-inspired pull-up variation provided the perfect mix of strength and cardio training that set the tone for the rest of the session. Plus, utilizing a 1:1 work-to-rest ratio between rounds gave sufficient time for Bridges and his partners to recover as they trained outside under the heat of the Denver sun.

With the initial part of the workout complete, the group hit the stationary bike for a few minutes before ramping up the intensity with a four-part circuit that targeted just about every major muscle group. Rather than trying to hit a specific number of reps or rounds, the six-time CrossFit Games athlete utilized the AMRAP (as many rounds as possible) approach for the 30-minute workout.

“I love AMRAPs because it’s just you against the clock,” Bridges explained. “It’s not a set ‘how much work you’re going to get done,’ it’s a set ‘time you’re going to do work.’ So everyone has the same amount of time, but who’s willing to push harder during the work to get the more reps in, to get more work in.”

Bridges made sure to cover all his bases by selecting two conditioning exercises (the Jacobs Ladder and a 200-meter run), one lower body movement (back squat), and one upper body movement (flat dumbbell bench press).

The workout didn’t necessarily focus on building strength or utilizing heavy loads. Instead, Bridges utilized a relatively light weight (70 pounds/31.7 kilograms) to complete 10 reps on the dumbbell bench press. He followed the same strategy with the squats, opting for 195 pounds (88.4 kilograms) so he could hit all 15 reps on every set. For context on his output, the experienced athlete disclosed that he weighed 165 pounds (74.8 kilograms) several days prior to the session.

However, sandwiching the two muscle-building exercises between the Jacobs Ladder and 200-meter run proved to be particularly challenging.

“That workout is a trap because where you make and lose time is on the bench and squats, and everything else is like just maintain a pace,” Bridges explained. “It’s not long enough to gather spare seconds for the effort.”

Covered in sweat and clearly fatigued from the four-exercise HIIT session, it’s clear his style of programming paid off for everyone involved. Bridges, who impressively finished in 13th place at the 2016 Games as both the oldest (33) and shortest (5-foot 5-inch) Individual Mens competitor, delivered some words of wisdom from his home gym once the workout concluded.

“Like any sport, it takes time to realize who you are as an athlete and where you should push, where you shouldn’t push, and where you should back off,” he explained. “It’s really fun getting to share these types of workouts and showing her [Tayler] what kind of athlete she can become.”

30-Minute Full-Body AMRAP Workout

• Jacobs Ladder – 100 feet
• Flat Dumbbell Bench Press – 10 reps
• Back Squat – 15 reps
• Run — 200 meters (656 feet)

While Bridges may no longer be “in his prime,” the 41-year-old most certainly still has the mindset of a champion. And after representing the CrossFit Legends well a year ago, he looks ready to give the Round Rock crowd another classic performance at the 2023 Rogue Invitational.

Featured Image: Josh Bridges / YouTube

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On Oct. 10, 2023, CrossFit HQ delivered a press release detailing major changes for the 2024 season. 

“CrossFit is excited to announce three new partnerships that will help grow the CrossFit Games championship competition and create new opportunities to shine a spotlight on athletes across all divisions. WheelWOD Games, Pit Teen Throwdown, and Legends Championship will host the adaptive and age-group championships for the 2024 CrossFit Games season.

The change will dramatically increase the number of masters and teenage athletes competing in the finals, nearly double the number of divisions for adaptive athletes, and provide a chance for CrossFit to evolve its competition model to make the CrossFit Games internationally scalable in the future.” 

Although the partnerships will give more athletes a chance to participate, taking away the opportunity for competitors in the Adaptive and Age-Group divisions to share the same stage as the top Individual and Team performers in the championship round represents an obvious drawback.

Instead, qualifying Masters athletes (ages 35-65+) will move through the online Quarterfinals and Semifinals before advancing to the Legends Championship for an in-person Final. While the 2023 Legends Championship will take place in Tempe, Arizona from Dec. 7-10, it is unclear if the 2024 edition will happen in the same location. 

Athletes in the Teens division (ages 14-17) will follow the traditional CrossFit Games stages (Open, Quarterfinals, and Semifinals) before wrapping up their season at the Pit Teen Throwdown. The 2024 edition will still take place in Three Rivers, Michigan, which has hosted the annual fitness competition for several years. 

Per the CrossFit press release: “The Pit Teen Throwdown offers a highly competitive arena for world-class athletes to test their skill, strength, and stamina against their peers,” CrossFit HQ wrote in the press release. “Big names in the sport have competed in the Throwdown in the past such as 2023 Rookie of the Year Olivia Kerstetter and 2022’s second-Fittest Woman on Earth Mal O’Brien.” 

The 2023 NOBULL CrossFit Games, which took place in August, crowned several new champions in the Teen division, including:

• Maria Granizo (14-15 Girls)
• Jeremie Jourdan (14-15 Boys)
• Lucy McGonigle (16-17 Girls)
• Ty Jenkins (16-17 Boys)

Moving forward, though, talented youngsters like Granizo and Jourdan will have to settle for showcasing their strength, agility, and fitness at the Pit Teen Throwdown rather than at what should be a jam-packed Dickie’s Arena.

Meanwhile, the entire Adaptive athlete season will be run exclusively by WheelWOD, an organization that brings more than a decade of experience hosting annual competitions. The new partnership will not only expand the number of competitive divisions from eight to 15, but it will also allow athletes from all 15 to have a chance to advance to the in-person final.

The current Adaptive divisions include:

• Vision
• Intellectual
• Seated With Hip Function
• Seated Without Hip Function
• Short Stature
• Multi Extremity
• Lower Extremity
• Upper Extremity

Considering only three divisions (Multi Extremity, Lower Extremity, and Upper Extremity) moved on to the final at the most recent CrossFit Games, the new format should be viewed positively from a participation perspective — especially with WheelWOD offering additional divisions such as Sensory (which includes both vision and hearing) and more specific Upper and Lower Extremity categories as defined by an athlete’s “points of contact” with their relevant limbs.

With the 2023 WheelWOD Games taking place in Raleigh, North Carolina from Nov. 30-Dec. 3, Adaptive athletes can get a hint of what next year’s competition might look like. However, CrossFit HQ said the dates and location for 2024 will be shared at a later time.

Despite shifting directions in such considerable fashion, CrossFit General Manager of Sport and Education Dave Castro believes 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.” 

Only time will tell whether the athletes affected share the same sentiment. However, there’s little doubt that the 2024 CrossFit Games will look quite different, and after delivering substantial announcements in successive months, don’t be surprised if more changes are unveiled moving forward.

Featured Image: @crossfitgames / Instagram

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On Sept. 26, 2023, the show’s official Instagram account posted a photo of the cast for the upcoming revival. For fans of the CrossFit Games, Gladiators will provide an opportunity to watch some of Australia’s top athletes compete in a much different arena.

Among the notable names is veteran Khan Porter, who finished second nationally in 2020. The lone male CrossFit Games competitor to get selected, he’ll be joined by fellow CrossFit athletes Alethea Boon, Katelin van Zyl, and Harriet Roberts. 

Besides being a five-year CrossFit Games competitor, Boon also represented her country at the Commonwealth Games in 1998 and 2002 as an elite gymnast. Plus, the New Zealand native showcased her versatility by competing in her third Commonwealth Games as an Olympic weightlifter in the under-58-kilogram weight category. She impressively made the switch 16 years after her last appearance as a gymnast.  

Meanwhile, the 31-year-old Van Zyl currently ranks 25th worldwide among women and second in Australia behind only Ellie Turner (ninth worldwide). No stranger to contact sports, she made the switch to CrossFit after a jaw injury ended her professional hockey career. Given the high-impact nature of many of the challenges, Gladiators could prove to be the perfect fit for Van Zyl, who finished fourth at the 2023 CrossFit Oceania Semifinal.

The original series, which ran from 1995-96, featured athletes like former Junior Mr. Universe Michael Melksham (“Taipan”) and former professional rugby player Mark McGaw (“Hammer”) going up against challengers in various events that tested their physical and mental strength and skill. Just like it did in the United States, the show garnered a loyal audience in Australia during its three-season run thanks to its unique setup and charismatic cast.

Although a 2008 revival ultimately ended after 15 episodes, the third edition has the potential to stick around based on the collective talent of the 12-person cast. After all, the newest additions to the Gladiator family – including Ironman competitor Jeff Kenny and former pro rugby player Sandor Earl – come with some impressive credentials. 

In addition to CrossFit, the show will also shine the spotlight on the sports of bodybuilding and powerlifting by featuring Kwame Duah and Jaymi Morris. The former has nearly 400,000 followers on Instagram and the advantage of having competed on the Ninja Warrior series. The latter is a fierce competitor of her own with a personal-best raw total of 914.9 pounds. 

Morris has been one of Australia’s top female lifters for nearly two years, capturing first place in each of her last six competitions. The New South Wales native most recently took home top honors with a raw deadlift of 551.1 pounds at the Conquerer of the Coast competition on Aug. 5, 2023. 

For Gladiators fans, the 2024 reboot will still feature classic events like Hang Tough, Duel, The Wall, Power Ball, Pyramid, and The Eliminator. However, the show will have a fresh feel with a strong cast of stars and the co-host duo of Beau Ryan (who hosts the Amazing Race) and Liz Ellis. 

Here is the complete Gladiator lineup for the 2024 reboot: 

• Alethea Boon (“Elektra”) – Five-time CrossFit Games Athlete
• Blessings Chilufya (“Cyclone”) – F45 Trainer
• Chanique Greyling (“Halo”) – Stuntwoman
• Damien Rider (“Cobra”) – Fitness Guru
• Harriet Roberts (“Arrow”) – Four-time CrossFit Games Athlete
• Jaymi Morris (“Chaos”) – Professional Powerlifter
• Jett Kenny (“Viking”) – Ironman Athlete
• Katelin van Zyl (“Raven”) – Three-time CrossFit Games Athlete
• Khan Porter (“Spartan”) – Seven-time CrossFit Games Athlete
• Kwame Duah (“Maximus”) – Professional Bodybuilder
• Sandor Earl (“Phoenix”) – Former National Rugby League (NRL) Player
• Tatyanna Dumas (“Comet”) – Ninja Warrior Winner

No announcement has been made about the date of the first episode. Luckily for Gladiators fans, at least they can start learning more about the latest collection of athletes who will be showcasing their skills on screen. 

The post CrossFit Games Athletes, Powerlifting Champion Among Big Names to Join Gladiator TV Series Reboot  appeared first on Breaking Muscle.

“Fort Worth is a proven destination for high-profile events, and we’re excited to add to the growing number of sports and entertainment options at the state-of-the-art Dickies Arena,” CrossFit CEO Don Faul said in a press release. “Love of sport is in the DNA of most Texans, and we can’t think of a more enthusiastic audience for the Games.”

Scheduled for Aug. 8-11, the 2024 CrossFit Games will offer “the experience of a lifetime for fans, athletes, affiliates, and partners,” per Faul.

Not only does the venue have almost 30,000 square feet of event space, but it also has three standard levels of seating, including additional elevated viewing experiences on Dickies Arena’s suite and loge box levels.

Besides providing a new city with a chance to host the sport’s preeminent event, the decision to take the 2024 Games in a different direction appears to be part of a long-term plan with global implications.

“The move to Fort Worth is the first step for where we want to take the CrossFit Games,” said CrossFit General Manager of Sport and Education Dave Castro. “Just as we expect our athletes to adjust during competition, we’ll need to do the same as we rethink our execution so that we can bring the Games to not only more cities in the United States, but also consider expansion overseas.”

Moving the Games from Wisconsin, where it was held since 2017, to Texas means more than just a change of scenery. From a competitive standpoint, reigning champions Jeffrey Adler and Laura Horvath have another factor to consider as they prepare to defend their titles: the heat.

The location for the 2024 Games has been one of the hottest areas in the country in recent months. According to AccuWeather, the average high temperature in Forth Worth from Aug. 8-11 of this year was 107 degrees Fahrenheit (41.7 degrees Celsius).

Meanwhile, the average high temperature in Madison during the 2023 CrossFit Games around the same time was a relatively more tolerable 83.5 degrees Fahrenheit (28.6 degrees Celsius). Ultimately, such a stark difference in climate could have a significant impact on the outcome of the 2024 Games.

According to CrossFit’s press release, further information about the upcoming season will be announced at a later date.

Featured Image: CrossFit Games / YouTube

The post The 2024 CrossFit Games Are Officially Coming to Texas appeared first on Breaking Muscle.

Bream was born with proximal femoral focal deficiency (PFFD) — a rare congenital disorder that resulted in missing the majority of her right leg. The determined athlete hasn’t let that come anywhere close to stopping her, as she’s been a top contender in the CrossFit Games Lower Extremity Adaptive division since its inception in 2021.

Bream has placed fifth, third, and fourth at the CrossFit Games (2021, 2022, 2023 respectively) and she continues training and competing internationally. Just a few weeks after the 2023 Games, we had an opportunity to get her ideas about CrossFit training, the future of the Adaptive division, and how to surprise yourself with success after first getting yourself uncomfortable.

Breaking Muscle: You actually started in a boxing gym before getting into weight training. How’d you start there and end up here?

Amy Bream: I didn’t used to workout much. Definitely not in public or anything like that. So I started boxing in 2015. It wasn’t sparring or anything, it was more of a group fitness kind of thing. And then I picked up my first barbell in 2019.

In that gym, they started a weight training class. It was like functional fitness, but I started to do a little bit of strength and conditioning. When I found out CrossFit had Adaptive divisions in 2021, January of 2021 is actually when I started trying out CrossFit training. I didn’t actually step foot into my first box, though, until the Saturday before I left for my first Games.

BM: Do you think you would’ve gotten into CrossFit training if there wasn’t that avenue to compete?

AB: You know, that’s a good question. I don’t know, because I was content with where I was and I was content with the style of training that I had.

An Adaptive athlete on Instagram reached out to me about it and I literally told him at first, “Hey, no offense, but I’ve seen CrossFit people. I respect it, but y’all are nuts. There’s no way.” And he was just like, “I feel like you would respond pretty well to it,” because I had been posting about my fitness journey up to that point.

He said, “You have a couple of months to train. What’s the worst that can happen? You can try it and hate it, and then you just stop.” I realized that was a good point. I have a competitive personality. At that point, I didn’t realize quite the extent of it because I’d never competed in anything physical.

I think I was similar to people who aren’t in CrossFit and just have those stigmas in their mind of what it was or what it looked like. You know, the quote-unquote “haters.” Then I started doing it and I was just like, “Oh.” I understand why those stigmas are there, but this is nothing like that and I actually loved it.

BM: That does bring up one topic that the “haters,” or the critics, have. They consider ‘CrossFit training’ different from ‘training for CrossFit.’ They’ll say, “The people at the Games don’t train CrossFit.” But, do you? Is there a difference?

AB: I think there’s a difference in that, obviously when you’re fitting it into a CrossFit class, you can only have so much intentionality at certain things. It is very similar. You can be the best athlete in the world and go take a CrossFit class and get your butt kicked. Because you can push to whatever intensity level that you’re personally at.

Obviously if you’re a person that’s just looking to generally get a little bit more fit and you’re taking a CrossFit class, you’re not going to do it with the same approach and intentionality. It’s easy to say, “Oh, they have that movement, but I’m going to scale.” If you don’t have a skill, you really need to put in some extra time outside of the class in order to build it.

You can’t realistically expect to learn all of these new things within an hour class, three to four times a week. That’s just not going to happen. There’s too many things to learn. So I think the content of a CrossFit class is very similar to what competing athletes experience. They just approach it with a different intent and they’ll do more of that.

BM: Earlier this year, you became a full-time athlete. What does that look like? Are you doing two-a-days six days a week, or what?

AB: It depends on the season of training. Leading up to the Games, yes, that’s what I was doing. And my training is still not as intense as you would say for the elite Individual division. Adaptive divisions are a little bit different. And also, what my body can physically handle on my one leg is a little bit different, as well. So I’m pretty conscious of that.

But I was definitely in the gym four to five hours a day, six days a week. It was still pretty intense. I started at that boxing gym for fun, eventually started working there part-time, and then became operations director of their three locations here in Nashville. So I’ve done that full-time for about six years now.

And I stepped back and went to part-time a good bit of this year to make more room for training. As that kept progressing, it became pretty clear. If I want to do other things and try to grow my own things on the side, there’s just no way I can have both. So I made some pretty distinct decisions and I was actually still training classes there, just because I love coaching, throughout the summer alongside my training. I had given them a heads up that I wouldn’t be returning after the Games. So yeah, life is very different now.

BM: So now, do you have an offseason? There’s the Games and the Open, but are there other competitions you take part in? I know WheelWod is one. What does your year look like?

AB: Technically speaking, the offseason is now [September]. I will say, it’s a little bit different. There are always other competitions you can experience. With the non-adaptive divisions, a lot of them are doing the Rogue Invitational at the end of October. And there will be ones here and there, like Wodapalooza and things.

But those competitions, you care about competing and you’re going to be in shape for it, but it’s not quite as intense as the CrossFit Games. I would say, the season of what people see is starting with the CrossFit Open, usually in February, and you just keep progressing through qualifiers to try to make it to the Games. So if you’re in that loop, it just gets more and more intense. And then lockdown season is the end of May up until the Games in August.

One thing that I do kind of wish is that there was a little bit more cohesiveness with Adaptive divisions. It’s been my experience that Adaptive competitions are growing, which is great. But it’s not exactly on the same schedule as the Games. So I actually leave to compete in Australia in just under three weeks. And I’m taking a different mentality. My body is still recovering right now. I took it because I really want the experience and I would love to be in Australia and do all of those things.

But also, a lot of the adaptive competitions are towards the end of the year and the technical non-adaptive division starts up in the beginning of the year. So I don’t feel like I have much breathing room because I compete about every three months regardless. But, again, for this season it’s working.

BM: In your mind, or in your ear, is there a difference between being referred to as an “Adaptive athlete” versus “an athlete?”

AB: In theory, I think there shouldn’t be. I think, in reality there is, if I’m being honest. And I think that goes to both sides because, if I’m being perfectly blunt, obviously if you’re looking at competitions like the Games, most of the emphasis will be put on the elite divisions and the divisions that bring the most attention, which I completely understand.

At the same time, I’d like to see that shift and grow a little bit more because I think the other divisions could get more air time and things. I think the athletes deserve that, because I think that there are athletes that are just straight-up incredible athletes, Adaptive or not, and they should have a little bit more, I don’t know if the word is “respect,” but just recognition for it.

I don’t think people even realize just how good a lot of adaptive athletes are. And I’m not even being like, “Oh, I’m so good.” I’m just talking the sport in general. I’ve seen adaptive athletes kick non-adaptive athletes’ ass. It’s for real.

BM: I believe it. Casey Acree flew through, undefeated, and it’s crickets. But if an Individual competitor did that — first place, first place, first place straight through in every event — for sure, it’s noticeable.

[Editor’s Note: Casey Acree is a three-time CrossFit Games champion in the Men’s Upper Extremity Adaptive division (2021, 2022, 2023). In both 2022 and 2023, Acree maintained an undefeated winning streak for a total of 25 events, placing first in every workout from the CrossFit Open through to the Games.]

AB: Yes, exactly. And I think, again, when you hear “adaptive athlete,” if you haven’t experienced it and seen it firsthand before, it’s easy to think in your head what the competition looks like. But they’re not realizing.

It’s funny, I’m sure you saw everything with Roman [Khrennikov]* this year. Incredible. I don’t want to take away from that. All of that was incredible. Him doing [jump rope] double-unders. I can’t imagine the emotional state that he was in. Being in first place and having to go and show up, and all of those things.

But the crowd was like, “That’s incredible!” Which it was. It was. I was watching it online and I remember at one point, when Roman finished the double-unders and then went to the sled pull, he put his leg down and was pushing off that one leg to pull. The announcer said, “Man, he’s really got to be careful about doing all these movements on one leg.”

And I remember just stopping and thinking, people actually don’t know. He is doing this workout and, if I was doing this workout, it is exactly how I would be doing it. Double-unders on one leg, they asked me to do that in 2021. We had sled pulls this year but they didn’t let us sit down, so I was just pulling standing up on one leg. People actually don’t know that athletes are competing at a high level and doing all of these things just as he is. So that’s the kind of thing I just wish people saw more, honestly.

And again, if you’re not exposed to it, you’re not exposed to it. So I do understand. But my point is, if you say that you want to provide a space for adaptive athletes, make people exposed to it. You know? Let’s go all the way with it. I’m hoping it just takes some time, but that it will get to that point.

*[Editor’s Note: Roman Khrennikov was the points leader during the first three days of the 2023 CrossFit Games and appeared on track to win the Individual Men title. However, he suffered a fractured foot during the first event of the competition’s final day and completed the remaining two events primarily on one leg, eventually earning third place.]

BM: For 2024, CrossFit did say they’re going to have all eight Adaptive divisions compete at the Games — Vision, Short Stature, Seated with Hip Function, Seated without Hip Function, and Intellectual, in addition to Upper Extremity, Lower Extremity, and Multi Extremity.

AB: Yeah, and I have a lot more confidence that it will change for the better given that they’ve made some changes, staff-wise. Not to say anything bad on what it was, but I personally know the person that is stepping into the role from a programming standpoint.

I’ve been to other competitions where he’s been over the adaptive parts and it was beautifully done. Not perfect, because adaptive divisions are always learning and adjusting, and it can be so messy. But so well done. And so the fact that he now has a little bit more control in that gives me confidence.

I will say, too, that some of it is on the adaptive divisions, because it’s very easy for adaptive athletes to be like, “We want this, we what this, and we want this.” For one, I get it, but patience. And two, be proactive. If you’re complaining about not having representation, then you should be paying to show up at these competitions and be in the crowd.

You can’t complain and not do anything. If you want to see change, be a part of the change while it’s messy.

BM: So, is Adaptive Teen division going to be a thing in 10 or 15 years?

AB: I would love to see that. I didn’t ever see adaptive athletes when I was a teen. This wasn’t a thing. I will say, as messy as it’s been, there’s so many opportunities for adaptive athletes that weren’t a thing when I was a teenager. I think, let’s just keep it going. Let’s do it while it’s messy, even it out, and make room for that in the future.

BM: There’s so much possibility on that end. Right now, you’re training with the East Nashville PRVN team. Are you rubbing elbows with Tia and Shane or is it just whoever’s around?

AB: Yeah, pretty much. I mean right now it’s the offseason so obviously Tia and Shane are in Australia. But yeah, that was a big hurdle for me just because I was really intimidated. My first session with them, I thought I was going to be with one person that I had met and it was just going to be this quiet little “are you in shape or not” thing.

I show up and their whole crew is there. And I was like, “Ho-ly crap.” I was doing clean & jerks next to Tia just trying to be as quiet as possible. But yeah, that’s been great.

BM: How does that work, is it just sharing a gym or sharing programming? What’s the day-to-day like in a team atmosphere?

AB: That was actually really different than I was used to. But yeah, it’s group and team programming. For me, obviously it was a little bit different because I don’t have the same things as the other teams.

When I joined the team, both sides, myself and them, were pretty honest. They were like, “Hey, we haven’t had an adaptive athlete on the team before. So you’re going to have to tell us, as we go, how you adapt certain movements.” They’d program for the team and I would approach them and say, “We’re not going to get this movement in a competition” or “I need to develop this strength first” or whatever it was, and they would change it for me from there.

As a team, you walk in and obviously everyone’s doing certain movements. They’ll do certain pieces together or everyone’s lifting in their part of the gym. They have a team of athletes, coaches Shane and Dwight, Nick, and a few others. Everyone’s just walking around.

It’s not quite one-on-one necessarily all the time and it’s not like a fishbowl effect. But you’re doing your workout and the coaches will approach you to watch certain pieces. And obviously whatever questions we have, we go to them and they’ll help adjust from there.

BM: I saw that you recently enjoyed reading “The War of Art” by Steven Pressfield. Did that click with you as an athlete or as a musician?

AB: Oh, that’s a good question. Yeah, I would say maybe it clicked with me more as a musician, but I think it’s coming from that creative space. It’s very applicable to anything. I’m a very logical human being. If you tell me to do something, OK, but if you tell me why I’m doing it and how it will directly apply to the bigger picture, then I’m in.

So, as a musician, I didn’t like practicing scales for hours, but I would do it because I felt the technique difference in the beautiful, lyrical music I was doing that had technical aspects of it. It was very easy for me to make that connection.

But when it comes to something that feels bigger picture and scary, and relies more on a quote-unquote creative sense, I will distract myself with, “I’ll go back to practicing scales, thank you very much.” It’s harder to have that discipline with something that’s scary.

For me, that book just clicked because, when I read it, I had plans and I knew that I wanted to make changes in my job. Simply because I wanted to make room for training. But also, I’m doing a lot more speaking engagements and just things for myself as, for lack of another way of saying it, myself as a brand. Just doing things that I was looking forward to, but also were really scary.

And it’s easy to talk about, but to sit down at a computer and make those things happen was a struggle for me for a long time, because oftentimes I’d feel overwhelmed and I’d avoid doing those things. Reading that book was just such a practical sense for me of applying something that felt kind of mystical and making it, “No, sit down. Every day. And do it.” I was like, oh, OK, it’s like anything else. It’s like practicing scales, but in a different way.

BM: Speaking of your mindset, one of video on the CrossFit Games YouTube channel is your “Fight for One More Rep.” It’s got 360,000 views so far. 20 seconds to go, still grinding away, you get one last rep.

When you’re approaching the time cap in an event and, to be frank, if it’s clear you’re not going to win the event, how do you not just think, “Meh, extra rest. I’ll wait.” How do you focus for that one more rep?

AB: That is hard and it depends on what situation I’m in. But I think if I go into it with the mindset of, it’s about winning the event, then it’s very easy to give up.

And I have gone into events before and I see pretty quickly that I’m not going to win it, and I just want to shut down. Then the workout becomes way worse than it needed to be because I’m all in my head. But I try very hard not make that the majority of the time. Especially now, having more competitions and seasoning.

For that particular event, I’ll never forget, some of the video shows exchanges between me and my coach at the time. And his whole thing that week was “No matter what happens, you will give everything. You’ve earned your right to be here. You will give everything that you have to prove to yourself that you belong. And you’re not going to crap out now.”

Even before that event, I was in the back almost throwing up. I was so nervous because I knew the weight was a PR for me. I had never gotten that over my head at that point before. I literally told him “I can’t do this. I do not want to go out in public and struggle, because I know it’s going to be a struggle.” He said, “You will fight for every second. You will not quit.” And I was like, “OK.”

I think that’s what resonated with people, because a lot of people did respond to that video. I mean, I was last. It wasn’t about winning the event. It was just about pushing through. And I think, too, not to pull this card because sometimes I think it can be overused, but I am very grateful for having something that makes me very aware of what I have.

Missing a leg has made me more aware that I have three full-functioning limbs that I can use to the fullest. And going to other adaptive competitions and seeing people with different challenges, and arguably much greater challenges than what I experience, has made me so grateful for what I have.

And I think, to show up with an attitude like, “Well if I’m not gonna win, I’m not gonna do it at all,” is just a slap in the face to everyone that would give so much to have the movement that I have. So, yeah, out of respect for myself, but out of respect for those people, I will always make sure to work my hardest.

BM: What do you think non-CrossFitters — let’s assume not the “haters,” but the ones that are actually interested in finding something useful — what could they get from CrossFit training as a whole?

AB: I would say seeing the importance of staying consistent with small things, how it contributes to the big picture. Because it’s very easy to look at people doing muscle-ups, if you’re a first-timer, and say “Well, I’m never going to do that.”

But you start with tiny things. “Well, I learned a kip. And then I learned a kipping pull-up. And then I learned a kipping chest-to-bar.” And then a couple months later… Rather than just shutting it down. Just do a tiny bit at a time. And that is so applicable to things outside in life.

I think also, people can love or hate this phrase, but “entering the pain cave.” It is one of the hardest things in the world to feel physical pain, when you’re just so tired and want to give up. And the adrenaline you feel, even if you’re not winning, but finishing something.

In 75% of my workouts, I will have at least one point in the workout thinking “I can’t finish this.” But I make myself finish, and that adrenaline rush of “I just did that. I did something that I didn’t think that I could do” has given me so much confidence and mental stamina to not give up in other areas of my life.

So when I approach my job, it’s like, “This is tiring or this is hard, but I will finish it. I will accomplish this task.” And that is so helpful in life.

BM: It sounds almost “meatheady” to say, but there’s so much carryover from the gym to outside the gym.

AB: Very much, yeah. Meathead or not, it’s true.

BM: Is there anything else about your background or your experiences that you want people to know about?

AB: Not necessarily. I love CrossFit, I love competing. I think a lot of what I want to continue to do and I’m kind of growing into is, when I talk to people, I always want to be relatable. So having people understand I didn’t grow up athletic, that I didn’t grow up having confidence, just a lot of things.

I think a lot of people can relate to that when they hear “CrossFit,” or even a gym setting in general. It’s just very intimidating. Realize you don’t have to look X, Y, Z in order to walk into a gym space. You don’t have to want to compete. You don’t have to want any of those things.

But it truly can be a life-changing experience to just do something that you’re a little bit scared of, and keep growing in that, and see where it takes you. In and out of the gym. I do speaking engagements, there are things that are coming up I’m really excited about, but it all comes from that. Me wanting to communicate that thought.

You don’t need prerequisites in order to start CrossFit or any other sport, or to do things that scare you. You just need to be willing to be a little bit uncomfortable and to keep going after you fail.

BM: Perfect. So what’s the best place for people to find your stuff?

AB: My website’s just amybream.com. They can also go to onelegtostandon.com, if that’s how they know me. It will be both. And of course my socials, Instagram and TikTok, mainly. Onelegtostandon.

Featured Image: @onelegtostandon / Instagram

The post Adapting and Thriving: An Interview with CrossFit Games Athlete Amy Bream appeared first on Breaking Muscle.

On July 31, 2023, Crawley posted a video to his YouTube channel where he shared five tips on running a faster 5K. The athlete himself is in the midst of training to improve his mile time and has previously notched achievements like successfully lifting the famous Dinnie Stones. Suffice it to say: Crawley knows where he’s coming from with a staple run.

Here are Crawley’s five essential tips for running an improved 5K:

1. Manage Expectations

Crawley suggested setting reasonable goals and expectations for what an ideal 5K should look like. Everyone’s limits and needs are different based on their personal fitness, life, and overall background, and it’s important not to compare one’s self to others. When in doubt, short-term goals supersede a long-term vision for running.

“[Running] is a skill,” Crawley said. “It’s something we need to develop and be mindful of. It’s important not to compare ourselves with arbitrary numbers or what other people are doing.”

2. Spend Energy Wisely

In order to get the most out of running, Crawley urged creating a diligent plan and tracking it meticulously over the course of a single training week. He explained that the Pareto principle — where 80 percent of the training is easy and 20 percent is moderate or challenging — should be applied. Crawley advised implementing three kinds of running workouts during a single week: Long slows for aerobic capacity, high-intensity sessions for top-level performance, and moderate sessions for 5K endurance. To Crawley, “easy” is an athlete pushing themselves to 70-80 percent of their maximum heart rate. Anything challenging is relatively beyond that threshold.

3. Strength Training

Crawley explained that general strength training can help runners understand how their body works while also improving their running gait. It should be a welcome accompaniment to well-rounded fitness. Crawley’s strength recommendation for enhanced running performance was heavy back squats, trap bar deadlifts, and any single-leg movements.

4. Commit to a Plan

The more structure an athlete has for their running goals, the more likely they will be able to fit it into their daily lifestyle. It also makes achieving occasional milestones easier with a better focus.

“Commit to that race, join that run club, the athletics club, or sign-up to your local park run community,” Crawley said. “These will give you a goal and a deadline and make you more accountable.”

5. Turn Training Into a Social Opportunity

Crawley’s final bit of advice was that a runner shouldn’t isolate themselves from other people while training. Making friends and socializing can make achieving any running goals that much more gratifying. Crawley explained that he spent much of the past two years training by himself and that it took a toll. In 2023, he’s trained with more people, in turn adding more joy to his process.

Featured image: @ferguscrawley on Instagram

The post Fergus Crawley Shares 5 Tips For Running a Better 5K appeared first on Breaking Muscle.

On July 31, 2023, Toomey and her husband and trainer, Shane Orr, posted a video to their joint YouTube channel featuring a recent full day of training for the athlete. It showcases a four-part strength and conditioning routine fit for a CrossFit legend working herself back into elite form.

Here’s an overview of Toomey’s breakfast and post-workout meals:

Tia-Clair Toomey’s Full Day of Treating Meal Plan

Meal 1

• Electrolyte-Infused Water
• Oats
• Burrito: scrambled eggs, turkey bacon, and cheese

Toomey aimed for optimal hydration after waking up with electrolyte-infused water. The athlete’s first meal after an overnight fast was nutrient-rich with oats and a scrambled egg burrito.

Meal 2

• Beef Stir Fry
• Rice
• Beef Broth
• Vegetables

Toomey’s second meal was something she took with her to the gym, with a prioritization on protein and carbohydrates. Toomey typically meal preps her training meals on Mondays to help with her overall nutrition.

Full Day of Training

Toomey revealed her training intensity during her comeback has been lower than usual since her pregnancy. The athlete is steadily increasing her output as time wears on.

Phase 1

Toomey kicked off her workout with four sets of squats using a unique loading protocol. For each individual set, the athlete performed five repetitions, followed by three additional reps with a heavier weight, and finally two more reps with added weight before resting. There was minimal rest time between each brief round to maximize intensity.

Phase 2

• Chest-to-Bar Pull-ups
• Power Cleans
• Overhead Presses
• Deadlifts
• Handstand Walks

Toomey explained that she is still capable of high-level gymnastics exercises like ring muscle-ups. That said, her volume isn’t at the same capacity after her pregnancy. For the time being, she is prioritizing strength before gradually increasing volume and fine-tuning skills.

Phase 3

• Row Erg
• Bike Erg

Orr corrected Toomey after she was primarily using her arms to initiate the rowing movement. The correction focused on Toomey utilizing more of her hips and legs for the row’s drive.

Phase 4

• Parallel Bar Dips
• Kettlebell Deadlift

The close of Toomey’s workout featured parallel bar dips and kettlebell deadlifts. Toomey performed the kettlebell deadlift with the weight between her legs while using a sumo stance.

Only time will tell what kind of form Toomey returns to when she competes again during the 2024 CrossFit season. Chances are, the legend will likely be in firm contention for a seventh CrossFit Games title.

Featured image: Tia-Clair Toomey & Shane Orr on YouTube

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On August 7, 2023, Hooper posted a video to his YouTube channel where he performed a mix of strongman and CrossFit exercises. It appears to be a round-up of clips from previous videos that have appeared on Hooper’s channel. In the process, the athlete discussed the distinction between the two different athletic disciplines. The video is overlayed with Hooper walking in an undisclosed neighborhood, narrating his included workouts while sharing his thoughts. The narrated conversation takes place throughout the clip.

Over the course of his various workout clips, Hooper seemingly leaves no stone unturned. Highlights included him performing variations of high-rep log presses, clean & jerks, muscle-ups on a pull-up bar, jump rope, running on a treadmill, and classic back squats.

In the end, Hooper used a familiar argument against strongman’s effects on one’s health as it relates to CrossFit. Hooper particularly highlighted the unique tests of elite competition.

“The big challenge with CrossFit is that you take what the pros do, and it’s sort of the same argument as, ‘Strongman’s not good for your health,’ which, of course it’s not … because you’re pushing your body past what it’s capable of and, in the end, sometimes that causes you to break down. And CrossFit’s the same way.

When you look at how CrossFit Games are planned, often times when you’re dealing with the best in the world, you’re going to program things in a way that make it particularly challenging on the body. Let’s say you do a squat into a deadlift into a clean. That is massively challenging on the posterior chain and your back is going to blow up. But that’s the goal. When you’re at a competition and you’re at the professional level, that’s what you should be doing.”

At the local, non-professional level, Hooper condensed his argument in a manner more accessible for less experienced athletes and recreational lifters who don’t plan to shine at the Games. How athletes use CrossFit to get fit can vary greatly from person to person, with everyone having different goals and needs.

“The biggest difficulty [at the local level] is that every CrossFit box is sort of up to the person who runs it. Do you want to follow that style of programming? Do you want to follow it more holistic? And in the end, CrossFit has a whole bunch of fundamental movement patterns that they believe are fundamental skills, that they believe encompass fitness.

I think the only time you get into a challenge, and why people often hate on CrossFit and call it ‘stupid,’ is when you do something like a high-rep clean & jerk with someone who’s not proficient at doing the clean & jerk in the first place … that becomes really dangerous because your strength level and skill level have such a discrepancy.”

It is that discrepancy that Hooper says creates a conflict for CrossFitters of all experience levels. Per Hooper, it’s here that a coach should become a significant priority.

“So, that’s what happens with CrossFit. Even if you’re not particularly strong, that zero skill is going to have to be balanced out with some sort of strength. So you’re automatically stronger than your skill allows you to be. And that’s where a really smart and really good coach is going to help you get there.”

Perhaps few other people could explain the challenges and drawbacks of CrossFit as eloquently as Hooper. His rationale as an elite strength sports athlete makes sense and is one any prospective CrossFitter should heed.

Featured image: Mitchell Hooper on YouTube

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Despite his challenging circumstances, Khrennikov decided to keep competing. He wanted to finish what he started and set an example. He was rewarded summarily for that courageous decision by receiving the 2023 Spirit of the Games Award. Even while he didn’t win, it was quite a way for the 2023 third Fittest Man on Earth® to leave Madison, WI.

According to the CrossFit HQ website, the winner of the annual Spirit of the Games honor is an athlete whose character eclipses an entire field’s worth of people with incredible character. Per rhetorical questions from the CrossFit Director of Certification and Training, Nicole Carroll, it assesses who “inspires and motivates us to live life, even in the face of the most extreme challenges, with a little more grace, a little more kindness, a little more resilience.”

Such a description made Khrennikov the only logical choice in 2023. After sustaining his foot injury, Khrennikov likely knew he had no real shot at winning his first CrossFit Games title. He could’ve easily cut his losses and left the competition with the idea of preserving his long-term health. Instead, the American athlete decided to stick it out. Even while he was severely hampered and only really capable of doing most of the remaining Games movements on one leg, Khrennikov pushed through to the finish line.

Why? When it came down to it, he wanted to set an example for his son.

“I want to be a hero for my son and have him see me fight to the end,” Khrennikov said on the final day of competition.

Khrennikov’s decision set a standard for everyone watching, not just the people in his family. Sometimes, athletic excellence isn’t about just winning in the technical sense. It’s about giving one’s all, regardless of adversity. Because when athletes like Khrennikov leave everything on the line with nothing to gain, that can also be counted as a tremendous victory.

Featured image: @gowod_mobilityfirst on Instagram

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