Just a few weeks ago, the CrossFit community watched as over 400 athletes fought for the title of Fittest on Earth at the 2023 NOBULL CrossFit Games.
At the CrossFit Games, athletes are exposed to the same movements CrossFit athletes train in affiliates around the world, just at higher intensities. Over four days, the individual division was tested in monostructural, gymnastic, and weightlifting movements across 12 total tests.
After the athletes had recovered and reflected on Games week, many took to Instagram to share their thoughts on their performances. Although you may have done a version of the tests at your CrossFit affiliate, what better way to understand the magnitude of the Games tests than through the athletes themselves?
Experience each day of the 2023 NOBULL CrossFit Games through the eyes of the athletes.
THURSDAY
Test 1 — Ride
Complete as many laps as possible in 40 minutes on a Trek Bikes Marlin 8 mountain bike.
Jonne Koski
Test 1 Finish: First
Photo by Wendy Neilsen
Koski: “Games have typically opened up with a strong test for me and this year was no exception. Everyone who follows me knows I love riding my bikes so when this was announced I was pumped!
“On the race day they lined us up based on our ranking coming from the semis and in my opinion I had one of the best spots to start the race, inside line on the first row. After seeing how tight it is on practice lap I made a plan to attack from the start to be first in the corners & minimize the risk of crashing.
“The plan worked well. Start was smooth (at least for me) and I was safely leading the race. I kept pushing hard on the first lap hoping to get a group of strong riders to follow me and then work together for an early breakaway.
“During first lap it looked like me and Jeff would breakaway but I knew it would be risky to try and go with just the two of us so we slowed down and let the chase group catch us and then we were a group of five - perfect!
"I’ve done many group rides both on roads and on trails and I knew that tactics can make a huge difference here. The course was mostly slow turns on slow grass but it still had parts where drafting could save energy. In the turns had to be fearless to not touch the brakes and in straigths had to be smart to save the legs.
“As a group we were constantly taking turns leading and the lap times stayed fast. At around 30’ mark I wasn’t sure if we still have 2 or 3 laps to go but I was sure it was going to be the last lap that would decide the race.
“Last lap Roman was pulling a huge stint in the front and everyone was keeping close. I was trying to stay right behind him to be ready for anyone else to make an attack. Just before the back straight Jeff pulled away with some serious speed and I got a nice slipstream off him and was able to recover my legs before making my move.
“I knew there were stronger runners than me on the pack so I needed a lead going in to that last run portion so I put a full throttle just at the end of the straight and managed to pull away enough for a test win🥇
“Best possible start and one of the most fun test I’ve done at the games.
Thanks for the great race boys! 💪🏻”
Test 2 — Pig Chipper
For time:
10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (14/20 lb, 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips
Time cap: 18 minutes
Emma Tall
Test 2 Finish: 10th
Photo by Meg Ellery
Tall: “I liked the look of this event, I haven’t touched a pig since the second event of the games 2021, and this year we did not get to try it out in the warm-up area. However, I’ve done a lot of tire flips and it’s the same principle so I wasn’t worried.
“I planned to go out very controlled to make a move on the way back. Turned out those wall balls got tough in the sun so I kept the sets small and the rest short, after 20 toes to bar on the way back I lost my grip, so I applied the same strategy as on the wall balls and we kept chipping away slow but steady.
“Once I got to the pig I was deep in fatigue and hot 🥵 I pushed as hard as I could but didn’t have it in me to attack it the way I wanted.
“All over the event didn’t go to plan but I was happy with how I handled it and adapted as the event went on, made the best of the situation, and learned a lot.
“Another top-10 finish and I felt good.”
Test 3 — Inverted Medley
For time:
30-foot unbroken handstand walk over the ramp
8 free-standing handstand push-ups
Unbroken obstacle steps to a 180° pirouette
16 pull-overs
Unbroken obstacle steps to a 360° pirouette
8 free-standing handstand push-ups
30-foot unbroken handstand walk over the ramp
Time cap: 7 minutes
Nick Mathew
Test Finish: Eighth
Photo by @lifeofmalm
Mathew: “Well after a pretty crappy start to the day and we had to rally and get something going! What better than some skills and a focus on execution 👌🏻
“Off the bat we just went for it hitting the first 3 sections of the workout no problem but as I started walking up stairs the crowd got wild and I lost focused and ended up fumbling my final step up and had to redo my final section 🙄
“I hopped up went 13 and 3 on my pull overs and was a little bit surprised when I dropped at how pumped up my triceps got! This led to a few silly misses on my pirouettes which slowed me down quite a bit and really reduced the lead I had on the workout.
“Finished the stairs on the way back got to my freestanding HSPU and then looked up on my break and noticed Chandler Smith right there with me on the final section of the workout !!
“We kicked up and his speed got me as we ran across the finish line a few seconds apart !! Great race, super fun event , and finally got myself some points back on the board! This also really kicked off my fight back to move up the leaderboard over the weekend 🔥
“P.S. I love the incorporation of the pullover!! It may be complex and different to some of us athletes that have never really trained the movement before…. BUT even I watch my daughter practice these everyday and this movement is one of the first basic movements gymnasts learn and marks the foundation of their training!”
FRIDAY
Test 4 — The Alpaca Redux
All for time:
126-foot sled push, starting with all six kettlebells (443/546 lb)
Then 3 rounds of:
2 legless rope climbs
12 kettlebell clean and jerks
42-foot sled push, starting with two kettlebells* (53/70 lb)
*Add two kettlebells to the sled after each round.
Time cap: 18 minutes
Alex Gazan
Test Finish: Third
Photo by Adam Bow
Gazan: “3.2.1 Goooo.
“The sled was WAYYYY harder then last year without the assistance from the rain 🤣my heart rate was already soooo high before we even did the first rope climb.
“I just put my blinders on and listened to my body as the workout progressed . Going into the third round I was in first creating some separation between me and the next closest competitor. Everything was hurting at that point and I was SO HOT . I executed my last rope climbs took a quick break to dump water on myself before heading to my last set of kb clean and jerks.
“Emma tall was creeping up and knocked out a big set to start. I knew that I had to dig deep if I wanted to win this workout. I got to the sled slightly before her but was stopped in my tracks within seconds . The sled wasn’t moving🫠 I felt like I was pushing against a impenetrable wall.
“Eventually I started to make some progress . I was so close . I could taste the finish line
“Then….
“All the sudden I’m falling into my sled because my shoe has decided it no longer wished to be apart of this fun fest . With one shoe , and an immovable sled, the panic surged .
“My instincts were to go barefoot. I figured that it would be better than sliding in my sock. I also train barefoot so I’m fairly comfortable with no shoes. I slip my sock off and take the other shoe and sock off, as I begin to push , the head judge comes and tells me I must put my shoe back on.
“You know those dreams where you’re trying to run away and you cant run? That is what it felt like trying to get my shoes back on. My grip was completely useless , my shoes were triple knotted, and I was running out of precious time .
“By that point Emma tall had already passed me (to be fair she was a beast on that sled and probably would have past me reguardless of the shoe incident ) , Laura too eventually overtook me and crossed the finish line.
“More athletes start gaining on me ~Alexis Raptis and Emma Lawson are both making there way in the sled .
“I was feeling utterly defeated at that point ~ all of the effort put in to that event was about to be wasted being stuck sitting by my sled . But the last thing I would ever want to do is give up,
So I put my shoes on. Not properly. But the way you would slip your shoes on to grab somthing out of the car in the middle of the night, toes only. By the grace of God I made ir the final 3 feet across the line . How ~ I have no idea.
“I was toast. I remember Jake accidentally water boarded me trying to cool me down with towels (he was throwing them at me) 🤣 i was so fatigued and laid on the floor for so long . I was gutted at the outcome . But i guess it made for a great story 😅”
Test 5 — Ski-Bag
For time:
30-calorie SkiErg
30 sandbag squats (125/200 lb)
20-calorie SkiErg
20 sandbag squats (125/200 lb)
Time cap: 6 minutes
Arielle Loewen
Test Finish: 17th
Photo by flsportsguy photography
“- I remember when this event was announced I thought it was going to be boring to watch & do, but I was wrong!
“- The sandbag squats were REALLY hard for me backstage.
“- I could only do 2 in a row without the bag falling.
“- I figured out that holding the bag on my left side was WAY easier but I’m very right side dominate so it didn’t make sense.
“- Then I realized I only carried Blakely on my left hip so that’s why 🤯 My left side was use to carrying all the weight.
“- I remember having a very ‘meh’ attitude when I stepped on the floor because the sandbag went horrible in warm up.
“- After the 30 cal ski I remember the sandbag landing in the PERFECT spot & I was able to do 27 reps unbroken 🤯
“- I remember being on the 20 cal ski & looking at the clock thinking I might be able to finish but when I picked up the bag again my back was jello.
“- Overall, bad placement on the leaderboard but it could’ve been WAY worse.
“- Not mad about this event at all. Proud of the effort & execution based on how horrible the warm up went.
“Main take away: Don’t sweat the warm up. 🫡”
Test 6 — Helena
3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (35/50 lb)
Time cap: 11 minutes
Jeff Adler
Test Finish: First
Photo by Tai Randall
Adler: “Jumping forward to : Helena.
“My highlight moment of this year’s CrossFit Games. This is where the ascension started.
“I was in the last heat of men. We got to go much later then the others. Sweet tv time…but less recovery for the next day. Whatever I’m gonna give all I got anyway.
“We saw the others go and I knew exactly what speed I had to go on the run. And I nailed it! Consistency is key.
“During the Test, I got this feeling, something that we don’t get very often. The feeling you can do anything you want, go at any pace and it all feels good. It’s hard, but you don’t feel redlined. You’re in the zone. Its exceptionally rare.
“I will remember this feeling and coming in the coliseum, the crowd roaring, all of it just for me.
“I was all by myself and I knew I was gonna win the workout.
“My first event win of the weekend, the only man sub 8:00, and it felt soooo good!”
SATURDAY
Test 7 — Cross-Country 5K
For time:
Run 5K
Time cap: 30 minutes
Annie Thorisdottir
Test Finish: 25th
Photo by Wendy Nielsen
Thorisdottir: “I have been trying to dissect this event since the Games. I have never run as much as this season.
“I’m a decent runner but I didn’t want it to be a scary event for me. Running in the heat still in some way gets to me ever since my heatstroke 2015.
“This year I felt as prepared as I have Ever been and I actually had kind of high expectations for the run for the first time. I was so scared but also excited to show my hard work!! 🔥
“I did the first k and felt good, but then it was like something was off. My legs got heavy and just didn’t feel right. I did not let it get to me and I continued to push. I finished slower than I was hoping for and almost 2min min off my best training pace, but looking back I can actually say that I did what I could in the moment. I wasn’t afraid of the heat for the first time and at NO point did my head give up. I still have not fully figured out what happened. Running should be simple, right? Either you’re fast or you’re not. I had shown in training that I can be fast so the outcome was more disappointing than run events in the past..
“Yesterday was my first day back to regular training and what better way to start than a 5k TT. I CAN run but guess I need to find a way to manage the pressure.”
Test 8 — Intervals
2 intervals for total time:
21 box jump-overs (20/24 inches)
15-calorie row
9 burpee box jump-overs
21 box jump-overs
15-calorie row
9 burpee box jump-overs (36/48 inches)
Rest until 6-minute mark, then:
9 burpee box jump-overs
15-calorie row
21 box jump-overs
9 burpee box jump-overs
15-calorie row
21 box jump-overs
Time cap: 12 minutes
Patrick Vellner
Test 8 Finish: First
Photo by Adam Bow
Vellner: “After nearly dying for a top 10 finish on the run my legs and back were barely working and the next workout was almost exclusively legs and back. Fortunately the men had a long break after the run so I had time to walk it off.
“When the Intervals was announced Michele Letendre took one look at it and laughed.
“‘This looks like a training workout, you do this twice a week.’
“She was right. This was very familiar territory. But there’s nothing to hold you back. You need to be agressive and confident you can hold on. Make your bed then lay in it. Will you race to glory, or explode in a ball of flame? Time will tell…
“The women seemed to separate on the row, but Once the men started Michele was insistant that the burpees were the difference maker. We argued about it a bit and in the end I agreed to push the burpees but quietly also decided I’d row about 1800cal/h. Compromise.
“Warming up my legs were heavy and my heart rate was spiking hard, but everything changed on GO. Things felt smooth and easy. Steady on the box and rower and gliding over the high box. I pushed to the finish, looked at the clock and started counting seconds. I was almost 15 seconds faster than the fastest time so far and it was about that before anyone joined me. That is a BIG gap in a workout like this. My first thoughts were ‘why did everyone go so slow?’ And then ‘did I make a huge mistake?’. During the rest I was waiting for it to hit me like a wave, but it never came. I was confident I could do it again.
“On the return trip the crowd roared as i advanced. Pumping me up, and hopefully deflating the others. When I hit the last row I knew it was done. No need to push. Glory it is.
“I counted 10 reps before anyone joined me on the box. It was a walk off win. No better feeling. Finishing I had time to spare as my judge frantically waved me to the line. In a workout where people were separated by seconds I managed to win by about 20, and did it standing up. Turns out we get good at the things we do a lot of.
“Momentum heading into the evening and I was back on track to be top 5 by the end of Saturday. Side note: Michele was right. I won It on the burpees. Do your burpees kids.”
Test 9 — Olympic Total
For load:
1-rep-max snatch
1-rep-max clean and jerk
Athletes will have two attempts at each lift. Time cap: 20 seconds per lift.
Brent Fikowski
Test Finish: Eighth
Photo by Ginnie Coleman
Fikowski: “Olympic Total: I lifted 629lb \ 285kg
“Each athlete had two attempts to hit a max weight snatch followed by 2 attempts at a max weight clean & jerk. I missed my opening snatch of 286lb (twice) in my first lifting window… sorry coach 😬 I then hit a solid rep in second lifting window & followed it up with two solid clean & jerks. By the time I had completed my 4th lift I felt like I was warmed up ready for more! Shame we didn’t have more attempts but a cool format nonetheless.”
SUNDAY
Test 10 — Muscle-up Logs
5 rounds for time:
7 muscle-ups
1 sandbag over 3 logs
(Rounds 1-4 = (100/150 lb), Round 5 = (125/200 lb)
Time cap: 13 minutes
Shelby Neal
Test Finish: 14th
Photo by Wendy Nielsen
Neal: “By day 4 I was pretty beat up. Physically, I felt better than I was expecting this day and all weekend; but the mental and emotional aspect was the most challenging. Remembering it now I was (and still am kinda) in this weird brain fog of tiredness. Like a ‘I’m so tired but I can’t sleep’ feeling. Like I’m here physically sure but I’m not here actually. (If you’ve talked to me in the last week since the games that wasn’t me🥲🤣👀) But day 4 I had some good adrenaline, good vibes and was just so so so happy to be there. I had reached the goal for myself even before knowing of the cuts (top 20) and was prepared to really enjoy my last day in Madison.
“Getting to the workout…. THIS WAS MY FAVORITE WORKOUT OF THE WEEKEND! It was so so so fun and challenging and I think I really surprised myself and others. The logs were set to 4.5ft, 5ft and 5.5ft. And I am 5’2” soooo yea wasn’t sure how exactly this one was gonna go. Like every short person… I was maybe slightly overconfident🤣
“I planned to do all my MU unbroken and move controlled over the logs and with the bags. And that’s exactly how I executed. It was nice to execute exactly as planned and it was also just such a fun time doing the logs. The last bag was a doozy at 125 (see attached lol). I failed my first attempt trying to get it over. Next attempt I balanced the thing on my neck before giving it one last push over the wall. Mission accomplished.”
Test 11 — Parallel-bar Pull
8 rounds for time:
Down-and-back P-bar traverse
30 heavy-rope double-unders
1 section hand-over-hand sled pull
Time cap: 15 minutes
Bethany Flores
Test Finish: 12th
Photo by @wongsdottir
Flores: “On paper this workout looked like a fun one but my arms had other plans. I’m sure it was a mixture of being the end of the weekend and just my body not being in primed conditioning to handle all the workouts/ volume / intensity this year but man my arms went straight to lactic acid! We did not get the parallettes in the back to practice the turn around but thought I would be fine on them, but that was actually tougher than I thought it would be. I went slower than I wanted to but had to listen to my body and respect where it was at. So instead of speed I made a goal to try and go UB on my DUs, which I managed to do so I was proud of that! It was a fun workout overall but wish I could have pushed it more!”
Test 12 — Echo Thruster Final
For time:
21-18-15
Echo Bike calories
Thrusters (85/115 lb) (95/135 lb) (105/155 lb)
Then, 66-foot overhead walking lunge (105/155 lb)
Time cap: 10 minutes
Dallin Pepper
Test Finish: First
Photo by @wongsdottir
Pepper: “I knew with this one I had a good shot to do very well based on some past finishes in other competitions. I remember being in the athlete village and at one point there was only 10 men and 10 coaches left. Kind of a weird site after having 300+ people in here earlier in the week. We started our walk over to the coliseum for the final time and as we walked up the stairs and I told coach DC, “I don’t really know what is happening, but I have a lot of energy right now.” Completely different from the feeling I had going into the final last year and I was not upset with that. There was a lot of back and forth on what type of pacing we should hit on the bike, but after watching some previous heats we landed on the number Matthew Torres and I considered right after the event was announced. The points were super tight with the guys I was around going into the this one and I knew I needed to try and beat Björgvin Karl Gudmundsson and Jonne Koski if I was going to move up any more spots. Torres hit me with a few last minute words to get me hype then we were running on to the floor for the last time.
“Although the workout was quick the first round almost moved in slow motion. Everyone was saving some on the bike knowing we had a lot more work to do. As we got the the second bike, Jonne and I were going rep for rep with him in the lane next to me. We got to the second set of thrusters and I was leading the heat but I still could not get Jonne off my back. On the final set of thrusters I was aware of where everyone was in the field and was definitely counting Jonne’s reps and how he was breaking up the final bar.
“Finally, I made it through all the thrusters and started to lunge. Woah, that is pretty wobbly. Try to find a rhythm. As I got halfway, thoughts of breaking started to creep in my mind, get a few more steps and wait to see if you can hear someone else break. As I was considering to drop the bar with 2 sections left, I glanced at the clock and saw I could just barely get Sam Kwant. Might as well hang on and see what happens. So, like Korrin Pepper and Cooper Marsh told me before going on the floor, I soaked up every bit of energy from the crowd I could to get me through the last lunges and my first event win.
“With the win I was able to jump 3 more spots and end with a 5th place finish for my sophomore season.”
Cover photo by Johnay Jutras