The 2024 CrossFit Games season might be over, but the offseason is just heating up.

Kicking things off is the inaugural TYR Wodapalooza SoCal, set to take place from September 20-23 in Huntington Beach, CA. 

Among the highlights is the TYR Cup, a unique exhibition that will see some of the world’s top CrossFit athletes compete in a team format.

Here’s everything you need to know about this new competition.

What Is the TYR Cup?

The TYR Cup will be the centerpiece of the TYR Wodapalooza SoCal, showcasing an exciting team competition format. 

Unlike previous exhibition-style events like last season’s FitFest in the UK, where two teams of four battled for bragging rights, the stakes are much higher this time. 

A $210,000 prize purse is on the line, with the winning team earning $160,000 ($20,000 per athlete), the runners-up receiving $40,000 ($5,000 each), and an MVP prize of $10,000 up for grabs.

The competition features two teams, “North America” and “World,” comprised of elite athletes from across the globe. Let’s take a closer look at the rosters.

Team North America – TYR Cup Roster

Team North America features a formidable lineup of seasoned athletes, all hailing from Canada and the United States. The initial roster announced in July included:

Arielle Loewen

Jeff Adler

Alexis Raptis

Justin Medeiros

Danielle Brandon (Team Captain)

Pat Vellner (Team Captain)

To round out the roster, Brandon and Vellner, chosen as team captains, selected the final two members based on community votes:

Emily Rolfe

Dallin Pepper

This powerhouse team includes two Fittest on Earth winners and three CrossFit Games podium finishers. Pat Vellner, a nine-time Games qualifier, brings valuable experience and leadership to the squad.

Team World – TYR Cup Roster

Team World brings together top athletes from six different countries, truly representing the sport’s global reach. Initially, Seher Kaya and Tia-Clair Toomey-Orr were announced, with Lazar Ðukić also set to join. 

However, following his untimely passing, Brent Fikowski, Ðukić’s close friend, stepped in to take his place. The finalized roster includes:

Tia-Clair Toomey-Orr (Team Captain)

Bjorgvin Karl Gudmundsson (Team Captain)

Seher Kaya

Brent Fikowski

Guilherme Malheiros

Grace Walton

Aniol Ekai

This diverse team features the reigning Fittest Woman on Earth, seasoned podium finishers, and two rookies from the 2024 CrossFit Games. 

Their blend of experience and fresh talent promises an intense competition.

Friendly Rivalries and Trash Talk

The excitement isn’t just confined to the competition floor. A friendly rivalry has already sparked between the teams, with Pat Vellner taking to Instagram to throw some playful jabs at Bjorgvin Karl Gudmundsson. 

In one post, Vellner teased Gudmundsson, hoping he would “step up better for Team World than [he] did for CHAD.”

In another post, Vellner humorously reminded Fikowski of the heavy burden he carries for Team World: “When you see only one set of footprints in the sand… those are the moments you’re carrying him.”

What to Expect at TYR Wodapalooza SoCal

The teams will face off across six workouts, each designed to test different aspects of their fitness. If the Miami TYR Wodapalooza is anything to go by, attendees can expect thrilling performances, fierce competition, and plenty of memorable moments.

The TYR Wodapalooza SoCal promises to be an unmissable event, offering a perfect blend of competition, camaraderie, and community fun. Whether you’re a fan, athlete, or just love the sport, Huntington Beach will be the place to be this September.

A recent study by Onebed identified countries with alarming sleep habits

A recent study conducted by Onebed has identified the countries where people struggle with sleep the most. The study analyzed factors like average hours of sleep, air quality, noise pollution, stress levels, and the volume of Google searches related to sleep deprivation and insomnia.

Australia emerged as the nation with the worst sleep habits, despite its relatively high average hours of sleep per night. Australians average 6.24 hours of sleep per night, but despite spending more time in bed than in many other countries, sleep quality remains concerning. There is a high volume of Google searches for terms like “sleep deprivation” (66,450 monthly searches) and “insomnia remedies” (47,770 monthly searches). Additionally, noise pollution, a known disruptor of restful sleep, is a major issue in Australia.

Dylan Tollemache, Co-Founder & CEO of Onebed, commented, “Sleep is something we all need, but it’s becoming increasingly clear just how challenging it is for people across the globe to get a decent night’s rest. It’s no surprise to see Australia leading the charge, with so many of us turning to the internet for help with sleep issues. What struck me most was the sheer volume of searches for sleep-related problems here in Australia, even though we’re getting the most hours in bed. It’s clear that sleep quality is becoming a bigger concern.”

Americans are also struggling with sleep. The average amount of sleep per night in the country is just 5.7 hours, the lowest among the top ten countries analyzed. With stress levels at 7.29 and noise pollution at 46.56, the U.S. has dire sleep issues. There are also 1.1 million monthly Google searches for terms like “sleep deprivation” and “insomnia remedies,” far surpassing any other country.

The Philippines ranks third with a composite score of 0.879, suffering from the highest noise pollution levels at 55.60 and significant stress, both of which contribute to poor sleep quality. Residents average 6.13 hours of sleep per night.

The United Kingdom is fourth, with relatively better sleep habits compared to the top three. However, the U.K. still faces sleep challenges, averaging 6.8 hours of sleep per night. Although stress levels are more moderate at 5.0, the country still sees over 220,000 monthly searches related to sleep problems.

Mexico ranks fifth, with the worst air quality among the top ten countries (scoring 103 on the air quality index), along with high noise pollution levels. These environmental issues contribute to the country’s sleep struggles, despite residents averaging 6.62 hours of sleep per night.

The study’s results highlight the importance of raising awareness about sleep quality. Stress reduction, noise pollution, and air quality all contribute to the concerning sleep issues across these different countries. With the United States receiving the second-worst scores, promoting meditation and sleep aid tools can have a lasting impact on Americans’ health and wellness.

The post Which Countries Top the Charts for Worst Sleep Habits? appeared first on Athletech News.

The reimagined challenge asks members: Are you fitter than a 5th grader?

Many people remember a rite of passage in grade school: the Presidential Physical Fitness Test. Initially introduced in the 1960s, the original test evaluated students’ strength, speed, and flexibility. Over time, it became a standard part of physical education in U.S. schools, before being phased out in 2012 by President Barack Obama.

24 Hour Fitness is reimagining the Presidential Physical Fitness Test with a version that seeks to update the test using modern fitness principles, providing 24 Hour Fitness members with an opportunity to assess their fitness levels as part of a new challenge beginning this month.

Challenge Details

The “Are You Fitter Than a 5th Grader” challenge, which starts on September 16, retains some of the familiar exercises from the original test, such as push-ups, pull-ups, and a one-mile run/walk. However, the new challenge also incorporates exercises more aligned with current fitness standards, including planks and lateral plyometric jumps. These adjustments reflect an emphasis on whole-body functional movements, which are increasingly recognized as key components of effective fitness training.

Debbie Fiorella, chief technology and digital officer at 24 Hour Fitness, said the challenge is designed to highlight the importance of physical activity for all age groups. “This challenge serves as a reminder of where participants are in their fitness journey, helping them identify areas for improvement in a straightforward way,” she said.

For personal trainers, the reintroduction of these types of assessments could provide an extra inroad for client engagement. By participating, clients learn about their physical capabilities, which can inform training plans aimed at improving specific areas of weakness.

Participation and Potential Benefits

Participants can sign up through the 24 Hour Fitness loyalty program, FitPerks, and track their progress as they complete tasks such as gym check-ins and workouts on the 24GO® app. Additionally, the challenge includes a custom coaching session, designed to help members integrate the test results into their ongoing fitness plans.

To further encourage participation, members who complete the challenge will be eligible to win a $1,000 prize pack. The inclusion of a coaching session provides an opportunity to offer additional guidance, adapting these exercises to fit the needs and capabilities of individual clients. The fitness test challenge could also serve as a motivational tool, encouraging regular participation and creating measurable milestones for progress.

The post 24 Hour Fitness Puts Modern Twist on Presidential Physical Fitness Test appeared first on Athletech News.

Figure Olympia champion Cydney Gillon has maintained her spot on the division’s throne, amassing seven consecutive titles. Recently, Gillon shared insights into the shoulder training that partially constructs her X-frame. 

I’m feeling great, ready to defend my title.

Under the guidance of 24-time Olympia-winning coach Hany Rambod and her trainer Damian Segovia, Gillon, on Sept. 6, 2024, offered a glimpse into her shoulder training six weeks before the 2024 Olympia. 

[Related: Bulge Your Biceps Like 2024 New York Pro Classic Physique Champion Matt Greggo]

Cydney Gillon’s Shoulder Training

Gillon dedicates 25 minutes to cardio twice daily. Research indicates that regular cardio exercise can significantly reduce the risk of heart disease, contributing to a healthier lifestyle. (1)

Warm-Up — Standing Dumbbell Presses, Machine Lateral Raises, & Standing Machine Shoulder Presses

Superset — Machine Lateral Raises & Standing Machine Shoulder Presses

Machine Shoulder Presses

Machine Lateral Raises

Smith Machine Presses

Bent-Over Rear Delt Flyes

Supersets — Arnold Presses & Dumbbell Lateral Raises

[Related: Try This Shoulder and Biceps Workout to Build Muscle]

Warm-Up — Standing Dumbbell Presses, Machine Lateral Raises, & Standing Shoulder Presses

Gillon warms up using free weights and machines to prepare her for the working sets. (2) She completes multiple sets of 15 to 20 reps of standing dumbbell presses before moving on to one set each of lateral raises and shoulder presses on the machines. 

Superset — Machine Lateral Raises & Standing Machine Shoulder Presses

Gillon starts her working set with a Panatta machine, noting it feels incredibly smooth.

It’s nice to have two pads that match and are not rusted.

Gillon performs standing shoulder presses while detailing her supplements and pre-workout drinks.

“I do Amino KEM [Evogen Amino EAA] and AminoJect [Evogen BCAA]. I have [Evogen Carnigen] and [liptropics] side pre-fasted. My glutamine are my main babies,” described Gillon. 

Machine Shoulder Presses & Machine Lateral Raises

Gillon targets her shoulders using a neutral grip on the machine shoulder press. To execute the exercise with control, she performs unilateral lateral raises, which allows her to maximize stimulus on her deltoids and minimize tension on her traps. 

Training shoulders unilaterally enhances focus on target muscles and fosters a stronger mind-muscle connection, which benefits muscle growth. It can also address strength and muscle imbalances or training around injuries. 

Smith Machine Presses & Machine Bent-Over Rear Delt Flyes

During the Smith machine presses, Gillon moves through her full range of motion. Her wrist positioning impresses Rambod, who says, “Notice how she’s keeping her elbows right beneath her wrist. Perfect form; textbook.”

Supersets — Arnold Presses & Dumbbell Lateral Raises

Gillon concludes her shoulder training with a superset of Arnold presses and dumbbell lateral raises. Segovia notes that the Arnold press pumps her shoulders by abandoning the “traditional rotation.” Instead, Gillon allows the dumbbells to naturally fall where they feel comfortable. This allows Gillon to maintain where the tension goes.

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References

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Featured image: @vytamin_c on Instagram

The post How Does 7-Time Figure Olympia Champion Cydney Gillon Train Shoulders to Defend Her Title? appeared first on BarBend.

Success in competitive bodybuilding hinges on the judges’ assessment of an ideal physique. Athletes proactively seek feedback from judges to address any identified weaknesses, and Breon Ansley is listening to the judges who often critique his legs.

On Sept. 8, 2024, the two-time Classic Physique Olympia winner showcased his lower-body training, which focuses on muscle mass in his quads, hamstrings, and glutes. 

Breon Ansley’s 2024 Olympia Leg Workout

Here is a snapshot of the training session:

Lying Hamstring Curl 

Leg Extension 

Leg Press

Unilateral Hip Press 

Superset — Machine Hip Thrust & Reverse Lunge

[Related: Interview: Olympia President Dan Solomon Speaks on 60th Edition of Bodybuilding’s Biggest Event]

[Related: Is a Monster-Sized Back Samson Dauda’s Biggest Asset for the 2024 Olympia?]

Warm Up Knees With Isolation Exercises

Ansley opens with lying hamstring curls to prime his knees for heavier compound movements, such as squats. The former Arnold Classic champ feels his flexibility and range of motion are at an all-time best, leading to better workout performance. 

Ansley transitions to leg extensions to bias the quads. He maintains a slow, steady rep cadence, pausing briefly in the fully shortened position to increase time under tension (TUT) and promote hypertrophy. (1)

Ansley cautions against overly long training sessions, as they can lead to a catabolic state, where the body burns muscle tissue for fuel. 

Barefoot Leg Presses

The 44-year-old Ansley performs the leg presses barefoot to prioritize pushing through the whole foot, optimizing force distribution. He opines that the heel drop in most training shoes can diffuse tension, reducing hamstring activation and potentially increasing joint strain.

Ansley positions his feet shoulder-width apart in the center of the horizontal leg press’ footboard. He keeps his upper legs parallel during eccentrics and flexes his knees until his thighs touch his abdomen. 

The California native shifts to unilateral hip presses to bias the hamstrings and glutes. Single-leg exercises are particularly effective for identifying and rectifying muscle and strength imbalances.

Supersets For Intensity & Time Efficiency

Ansley employs supersets to maximize muscle stimulation with limited time. (2) He uses the hip thrust machine to isolate the glutes, emphasizing a deep target muscle stretch followed by a sharp contraction.

Subsequently, Ansley performs reverse lunges to load the quads. Keeping his torso upright, he lowers his rear knee until it gently touches the floor. He performs 20 bodyweight reps on one side before switching.

The two-time Olympia champ has announced a transition to the 212 division for the 2025 competitive season, making the 2024 Olympia his final Classic Physique appearance. Ansley is determined to conclude this chapter of his career by claiming his third Classic Physique Olympia title. 

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References

Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200

Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889. doi:10.1007/s00421-017-3680-3

Featured image: @breonma_ on Instagram

The post Judges Told Breon Ansley to Improve His Legs — and He’s Listening appeared first on BarBend.

Nick Walker doesn’t believe in overconfidence. The 2024 New York Pro winner is considered an underdog for the 2024 Olympia, but Walker likes his chances. Why? He’s got shoulders for days.

Walker recently explained that his two favorite exercises for shoulder hypertrophy are both machine-based.

We’re going to explain what these two moves are, why Walker might like them so much, and how you can add them to your next bodybuilding shoulder workout to follow in his footsteps.

Nick Walker’s 2 Favorite Shoulder Exercises

“I’m torn. I love the Smith machine shoulder press and the Newtech side lateral raise machine,” Walker said during an Instagram Story Q&A on Sep. 10, 2024.

We’ve all heard of the Smith machine; it’s an underrated tool for building muscle, and one that is adored by bodybuilders from the amateur circuit to the Olympia stage.

The Newtech lateral raise station, on the other hand, is a bit more niche. Newtech is a Korean company that manufactures gym equipment, and one of their signature items is an adjustable standing station for various shoulder moves, including lateral raise variations.

The machine consists of a long, angled handle that rotates on an axis, kind of like the long hand of a clock. This functionality provides top-to-bottom mechanical tension to the deltoids, which is something you can’t get if you work with dumbbells.

Smith Machine Shoulder Press

[Related: Best Supplements for Bodybuilding]

Set up an adjustable weight bench to be vertical or nearly vertical under the bar of a Smith machine.

Rack the bar somewhere between eye and nipple height when you’re sitting.

Unlock the mechanism, ensuring your elbows are directly underneath the bar.

Press the bar upward using your shoulders and triceps.

Newtech Lateral Raise

[Related: Best Pre-Workout Supplements on the Market]

Most people don’t have access to a Newtech lateral raise station in their gyms. In the interest of practicality, we’re going to suggest replacing one of Walker’s favorite shoulder exercises with the single-arm cable lateral raise instead.

The posture and technique are basically identical, and the cable provides consistent tension:

Set an adjustable cable pulley to be somewhere between knee level and the ground. Then, fix a D-handle to the carabiner.

Stand perpendicular to the cable stack and grasp the handle with your far-side hand.

Brace yourself against the station with your non-working hand and lean away from the cable stack.

Pull the cable taut and let your arm hang low across your torso.

Lift your arm up and to the side until it is parallel to the ground.

Nick Walker: Olympia Underdog?

Back in August, Walker issued a challenge to the bodybuilding community: “Keep counting me out.”

The 2021 Arnold Classic champion feels slept on after he missed out on the 2023 Olympia due to injury. Heading into this year’s show, which runs from Oct. 10 to 13 in Las Vegas, NV, Walker feels confident. In fact, based on his social media Q&A, Walker feels unbeatable in certain poses.

Fans will find out in exactly a month if Walker is all bark and no bite.

More Bodybuilding News

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Featured Image: @nick_walker39 / Instagram

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