Reps Ahead Pro 4 Is Coming To TYR WZA SoCal

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Good morning and welcome to the Morning Chalk Up premium subscriber edition.

In today’s edition:

• Reps Ahead Pro 4 is coming to TYR WZA SoCal with headlining match-ups between James Sprague and Jayson Hopper, as well as Anikha Greer and Kyra Milligan. Learn more about the event and competition format.

• Working out at home and alone can be tough, but it can also be a path to more and greater fitness (adding in extra sessions in addition to those at the gym). Check out our tips for crushing at-home fitness today.

• The third annual Wodcelona, the largest inclusive competition in Europe, took place last week in Barcelona, Spain. Get all the details in our recap below.

QUOTE OF THE DAY

“You’ve got to be willing to hurt bad if you want to win. Three minutes is short, but also very long when you’re at max heart rate!” - 2024 Individual Games rookie, Kyra Milligan on her first experience at Reps Ahead (She co-headlines the Reps Ahead Pro 4 Showcase coming to TYR WZA SoCal this week.)

COMPETITIONS

Jayson Hopper Challenges 2024 Games Champ James Sprague In Reps Ahead Pro 4: WZA SoCal Edition

Palm trees, ocean breeze, and hips below knees. 

Set against the backdrop of the Pacific Ocean, Reps Ahead Pro 4 is happening this weekend in Huntington Beach, CA, as part of the inaugural TYR Wodapalooza SoCal.

• Anyone who has been a part of a Reps Ahead event or watched one live will tell you how electric it is when two athletes put it all on the line in a head-to-head “fitness fight.”

How it works: Founded by Phil Thomas, Reps Ahead follows a unique functional fitness competition format. It’s a one-on-one throwdown where athletes try to get a set number of “reps ahead” of their opponent. 

• There is a programmed workout sequence in which the athletes work through a set number of intervals or until one reaches the required margin, which ends the bout. 

Remind me: The Reps Ahead Pro 3 Showcase was held in June at MBS CrossFit in Thornton, Colorado. 

Dubbed the “Redemption Tour,” Sydney Wells, James Sprague, and Kyra Milligan all delivered “knockouts” to earn a victory. 

• CrossFit analyst Brian Friend is returning to provide commentary, but this time, he is joined by Sean Woodland, “Voice of the CrossFit Games” and Talking Elite Fitness co-founder.

This time, the event will be held on a professional competition floor under the California sun.

• “The main difference will be the volume of visibility the event brings, and will introduce more people to Reps Ahead on a much larger scale,” Thomas told Morning Chalk Up.

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SPEED READS

😎🌴 TYR Wodapalooza Miami has a New Venue: The team at Loud and Live Sports announced the move to Miami Beach last week on Instagram. From the post: “After a legendary twelve-year run in Bayfront Park, we’re taking our talents to South Beach to continue our celebration of fitness, community, & life.”

The dates for the annual fitness festival and online qualifier were released last week.

• TYR WZA Online Challenge & Qualifier

  • Week 1: October 17-21, 2024

  • Week 2: October 24-28, 2024

  • Week 3: October 31-November 4, 2024

• TYR Wodapalooza Miami 2025

  • January 23-26, 2025

🏋️‍♀️ 🍂 Barbell Babes Fundraiser: Barbell Babes just released a limited edition “Lifting & Lattes Barbell Club” hoodie and 100% of the proceeds from every hoodie sold will go directly to support Compete for a Cure.

⃠🥇The European Championships is Canceled: The European Championship was set to go down later this month in London, but it’s not happening. Get all the details from Jason CF Media.

🎙️🙌 “Why I Still Choose the CrossFit Methodology (After 17 Years)”: Miranda Alcaraz, Coach, former CrossFit Seminar Staff Member, and founder of Street Parking, delivered a powerful monologue (and Q&A) via YouTube last week on why she continues to trust and support the CrossFit methodology.

💪📋 Rogue Invitational Update — “The C”: Athletes can compete in this community challenge through the month of September. Registration is open now. Learn more here.

ICYMI: The inaugural TYR WZA SoCal kicks off in a few days in Huntington Beach, CA. On top of all the community and team divisions, the TYR Cup will take center stage. Check out our predictions for who will win which events — Part 1 | Part 2

MEMBER EXCLUSIVE

The Solo Fitness Challenge: Mastering At-Home Workouts

You've set up a home gym and committed to getting fit, but weeks later, that equipment is gathering dust. 

Sound familiar?

For many, though, home workouts aren't just convenient – they're essential. They save time and allow you to train on your (sometimes hectic) schedule.

• And if you’re already a member of a CrossFit box, your home gym could be the difference between 3-4 training sessions a week and the 5-6 workouts we want you to get within that time frame.

In a recent episode of the Chasing Excellence podcast, we talked about the challenge of making solo fitness stick and compiled the four key things you need to have in place.

Let’s get into what they are.

Discipline: Your Most Important Muscle

Let's be clear: discipline is the foundation of any successful fitness journey, especially at home. Without the structure of a gym schedule or the motivation of workout buddies, it's all too easy to skip sessions.

• Here's my advice — aim for consistency above all else. 

Treat your workout time as a non-negotiable appointment with yourself. Create an iron-clad schedule so you never wake up and have to ask yourself, “Is today a training day?”

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COMPETITIONS

Humans Having Fun: Wodcelona Thrives in its Third Year

The largest inclusive CrossFit competition in Europe took place last weekend in Barcelona, Spain. 

The third annual Wodcelona, held amidst Mediterranean palm trees, alongside the beach, was host to over a thousand athletes competing in 32 categories.

Competitors were a mix of individuals, teams, and masters, as well as 14 adaptive categories.

Some background: Marc Gil, founder of the nonprofit Limited Edition Athletes and 2017 Wodapalooza champion, began the fitness festival in 2022 as a fully inclusive competition held in Barcelona.

Held in partnership with Nike, the inaugural Wodcelona in 2022 hosted 800 athletes in over 16 categories, and more than 10,000 people attended the festival throughout the weekend. 

Jump to the 2024 iteration, and only three years in, the event has grown to 1400 athletes, 800 volunteers, and thousands of spectators, both on-site and at home, watching Wodcelona’s live feed. 

HIGHLIGHTS

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

• 🎂Happy birthday to Annie Thorisdottir.

• Watch Chandler Smith bench press two 150-pound dumbbells 😳. Nice work, Chandler!

• Congrats to Raheem from Core City CrossFit in Detroit, MI, who finally mastered his butterfly pull-ups after so much work put in.

• Congratulations to Allison from High Gear CrossFit in Medina, OH, for competing in the Tactical Games.

• 🔥Congratulations to Alison from CrossFit Invictus in San Diego, CA, on the 68-kilo/150-pound snatch PR.