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7 Unexpected Lessons from Wodapalooza
(that apply to everyday life):
read on: themovementmemo.com
read time: 6 minutes
Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.
Today's Programming
Movement: Complete 5 rounds for time
Quote: Schwarzenegger on developing strengths
Lesson Learned: 7 Lessons from Wodapalooza (that apply to everyday life)
Optimization: The importance of nitric oxide and vasodilation
Today's Movement
Complete 5 rounds for time:
12 Calorie Row
10 Power Cleans (135/95 lbs)
8 Handstand Push-Ups
6 Front Squats (135/95 lbs)
4 Bar Muscle-Ups
7-0 at Wodapalooza SoCal with Sam Dancer & Jason Grubb
Today's Quote
“Strength does not come from winning. Your struggles develop your strengths.”
We often glamorize the wins—the podium moments, the PRs, the highlights posted on Instagram.
But real strength?
That’s forged in the trenches, in the chaos no one sees. At Wodapalooza, the true test wasn’t the workouts; it was everything in between. It was the awkward 4-hour wait times, the frustrating missed synchro reps, and the mental drag of starting cold again and again.
It was feeling your body cool down and your mind wander, only to pull yourself back, refocus, and re-engage.
The struggle isn’t glamorous, but it’s where the growth happens.
Winning is nice, but those gritty moments in between are the real game-changers. That’s where you learn who you are.
Strength isn’t about the perfect performance—it’s built in the unfiltered, raw, messy moments that force you to level up when no one’s watching.
Today's Lesson Learned
7 Unexpected Lessons from Wodapalooza (that apply to everyday life):
Last weekend, I competed in my first major CrossFit competition—Wodapalooza SoCal.
It wasn’t just another workout; it was a test of patience, strategy, and staying sharp through the ups and downs of a chaotic event. As someone who’s more used to long, steady endurance efforts, this competition was a whole new beast—full of unexpected challenges, weird pauses, and mental battles that tested my resilience in ways I hadn’t experienced before. Beyond the barbells and the burpees, Wodapalooza taught me some lessons that have nothing to do with fitness—and everything to do with life.
Here’s what I learned from throwing myself into the deep end of my first big CrossFit comp:
1. Mastering the Pause: How to Stay Ready in the Lulls
One thing I didn’t expect was how much time I’d spend waiting.
You warm up, hit a 10-minute workout at full intensity, and then you’re left cooling down, refueling, and waiting for the next event—sometimes for hours. It’s like revving a race car engine only to sit in traffic. The downtime messes with your rhythm.
Your adrenaline spikes, then crashes.
You go from high energy to suddenly feeling drained, and it’s easy to lose your edge. I realized quickly that it wasn’t about the workouts themselves; it was about how you handle the in-between.
How I Managed It:
• Micro-Movements: I learned to keep my body awake with mini-movements—squats, lunges, even burpees. It kept my muscles primed and my head in the game. Sitting still was the enemy.
• Mental Games: I found myself playing little mind games, like visualizing my next move or setting micro-goals for the next workout. “Okay, just get through the first set unbroken, then see how you feel.” These kept my mind sharp.
• Snacks on Standby: Honey became my secret weapon. Quick carbs that didn’t weigh me down but gave me just enough pop to stay alert and ready. It’s weirdly psychological; the act of fueling up keeps you feeling engaged.
2. Simplify Your Fuel: The Power of a Boring Diet
Here’s the thing: you don’t need fancy food to perform.
Each night, my team and I stuck to the same meal—burger bowls with rice, a dash of coconut aminos, and plenty of salt. Nothing glamorous, just reliable fuel that we knew wouldn’t mess with our stomachs.
During the day, I leaned on acai bowls and more honey.
I wanted quick, digestible carbs that wouldn’t leave me feeling heavy.
This strategy was a lifesaver. My teammates joked about my “honey habit,” but it worked. I felt light, energized, and never sluggish.
What I Learned:
• Routine Over Variety: The simplicity of our meals became a calming ritual. I knew what to expect, how my body would react, and that kept my head clear. In high-stakes settings, variety is your enemy.
• Avoiding the Caffeine Trap: I love caffeine, but I knew it would wreck my sleep if I overdid it late in the day. Instead, I turned to Alpha-GPC—a nootropic that kept me mentally sharp without the post-competition buzz. It was a game-changer.
3. Team Dynamics: Know When to Lead and When to Get Out of the Way
Competing in a team was a whole new experience.
(I'm 44, Sam is 38 and Jason is 48. Our combined age was 130, and no one could be younger than 35!)
We had synchro squats, synchronized snatches, and a 200-pound worm that required all of us to be perfectly in sync. Our team worked because we knew our roles: I was the endurance guy, Sam was the powerhouse, and Jason brought competition savvy that kept us from making dumb mistakes.
One workout was a wake-up call.
We had to hit synchronized movements with the worm—a series of push presses, squats, and thrusters.
It was a dance of timing, trust, and sheer grit. Sam led the charge because he’d done it before, and my job was simple: shut up, listen, and follow his lead.
Key Lessons:
• Respect Experience: I’ve been fit for a long time, but this was Sam’s world, and I needed to follow his pace, not mine. Sometimes your biggest contribution is knowing when to get out of the way.
• Quick Corrections: When things started to go off, we’d yell out simple cues: “Slow!” or “Reset!” No overthinking, just fast adjustments to stay on track.
• Sync Up or Sink: You can be the fittest person on the team, but if you’re out of sync, it’s game over. We spent extra time practicing synchro work, and it paid off in spades.
4. Winning is About Precision, Not Just Power: The 5K Lesson
The 5K run was my moment of clarity.
I didn’t start at the front, but I chipped away, passing people one by one. By the halfway mark, I was in second place, closing in on the leader. What clicked for me was that it wasn’t just about speed; it was about precision and pacing.
I knew exactly when to push and when to conserve.
Running in front of 1,500 people was wild—I could hear friends cheering, feel the energy behind me, and it gave me that extra push to hold the lead. It was a reminder that sometimes, winning isn’t about going all out; it’s about executing your plan better than everyone else.
My total running volume this year has been a whopping 64 miles! 13 total runs and this is by far the least amount of running I’ve done in 15 years. I was curious about what my 5k would be, based on pure CrossFit fitness and aerobic capacity from a lot of biking. My time in the sand was 18:57, as I clocked on my Apple Watch. Most of it was hard-packed, but the turnaround, start, and finish were soft sand. I like training to be ready for various events each year - CrossFit (need tremendous strength + power + skill), Mtn Bike races (need aerobic capacity + strength endurance), Runs (aerobic capacity and durability), Hyrox (aerobic and anaerobic capacity), etc.
I’ve found that CrossFit (strength, anaerobic capacity, and mobility) combined with low-impact aerobic conditioning (cycling) yields the most bang for the buck in my fitness interests.
Big Takeaways:
• Steady Beats Flashy: I started slower than everyone else, but I trusted my pacing. It’s easy to get sucked into someone else’s race; stick to your plan.
• Strategic Passes: Instead of burning myself out with a big burst, I picked off one person at a time, using them as mental targets to keep me focused.
• Enjoy the Moment: That feeling of running in the lead, with everyone watching? There’s nothing like it. Take a second to soak it in—you earned it.
5. The Power of a Tight-Knit Community: Energize Through Connection
Wodapalooza is more than just a competition; it’s a gathering of people who love the grind.
I got to meet athletes I’ve admired for years, connect with brands, and swap stories with new friends who were just as obsessed as I am. This competition reminded me that your tribe matters. Being around people who “get it” is a superpower.
The energy, the camaraderie, the shared struggle—it all amplifies your own drive. I found myself lifting heavier, running faster, and smiling more because of the people around me.
What Made a Difference:
• Brand Connections: I ran into brands I work with, and suddenly, it wasn’t just about competing; it was about representing something bigger. It gave each rep a little extra meaning.
• Mentorship Moments: Talking with seasoned Games athletes was a goldmine. I picked up tips, swapped training hacks, and even got a few reality checks about pacing and strategy.
• Positive Vibes Only: The crowd was electric. There’s something about competing in front of people who are just as fired up as you are. It’s contagious, and it pushes you to a level you didn’t know you had.
6. Move It or Lose It: The Masters Category Wake-Up Call
Competing in the masters category was a humbling, inspiring experience.
I was shoulder-to-shoulder with athletes in their 40s, 50s, and beyond who were in incredible shape. Watching guys who could easily be your dad throwing down massive weights and cranking out reps was a wake-up call: age is just a number, but movement is a mindset. I saw firsthand that it’s not about staying young—it’s about staying active, staying engaged, and staying hungry.
If you keep pushing, keep moving, and keep showing up, there’s no expiration date on being fit.
How to Keep Moving:
• Find Your Fitness Family: These guys weren’t just fit; they were part of a community that kept them accountable. Join a gym, sign up for events, and find people who push you.
• Consistency Over Intensity: It wasn’t about crushing PRs every day; it was about showing up consistently, even when they didn’t feel like it. That’s the real secret.
• Celebrate Longevity: Every time I saw an older athlete crush a workout, it was a reminder that we’re all capable of so much more than we think. It’s not about being the best—it’s about being better than yesterday.
7. The Unexpected Wins: Find Joy in the Challenge
At the end of the day, the biggest win wasn’t standing on a podium or hitting a new PR—it was the joy of competing, of being part of something bigger, and of finding new limits to push.
Wodapalooza reminded me that every competition is more than just the score; it’s about the connections, the lessons, and the little victories along the way. There were moments I didn’t expect: the feeling of the crowd as I led the 5K, the satisfaction of a perfectly synchronized movement with my team, the laughter and high-fives between workouts.
These were the real wins—the ones that stick with you long after the competition ends.
How to Find Your Tiny Wins:
• Celebrate Every Step: Winning doesn’t always look like a gold medal. It’s the handshake from a competitor, the nod of respect, or the satisfaction of knowing you gave it your all.
• Reflect and Recharge: After the competition, take time to look back. What went well? What could you do better? Use every event as a stepping stone, not just a finish line.
• Keep It Fun: Remember why you started. The moment it stops being fun, it’s time to reevaluate. Stay curious, stay adventurous, and don’t forget to smile.
Wodapalooza wasn’t just a test of physical strength—it was a mental and emotional journey that taught me far more than I expected.
It was about navigating chaos, trusting my preparation, and connecting with a community that loves the grind just as much as I do. These lessons aren’t confined to the competition floor—they’re blueprints for tackling any challenge life throws your way. So next time you find yourself in a high-stakes moment, remember: keep moving, keep fueling, lean on your tribe, and find the joy in the struggle.
Because at the end of the day, it’s not just about competing—it’s about showing up, again and again, and discovering what you’re really made of.
Today's Optimization
As we age our cells age, but I believe we get to choose what 40-year-old, 50-year-old, and 60-year-old we want to be. I envision mountain biking into my 60's and surfing in my 70's. But here’s a fact, after 30, muscle mass decreases by approximately 3–8% per decade. I’m pretty fascinated with cellular health at the moment and recently I learned the primary cause for this decline is based on mitochondrial function, the “powerhouse” of our cells.
I started researching ways to limit this decline and have come to believe mitochondria are the bedrock of good health. Healthy cells rely on healthy mitochondria. Their optimal function leads to incredible health benefits and is particularly essential to heart, kidney, eye, brain, skin, and muscle function. As we age, mitochondrial function declines. Our mitochondria are constantly renewed to produce energy and fulfill the vast energy demands of muscle, skin, and other tissues, but as we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in significant issues.
I recently started taking Timeline’s Mitopure (a clinically studied/proven supplement), which unlocks the power of Urolithin A, a molecule that stimulates this crucial recycling and cleansing process in our mitochondria - ultimately protecting cells from age-associated decline. Today Timeline is offering Movement Memo subscribers an exclusive deal: 10% off your first order using code “Hinman” at checkout.
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan