Inside 3407, the Coaching App Built by Sara Sigmundsdóttir
Sara Sigmundsdóttir made her name on the CrossFit Games floor. Now she’s building a business and launching a coaching app called 3407.
The Icelandic CrossFit Games veteran has been in the sport for years and is using that experience to develop programming for the broader CrossFit community. Sigmundsdóttir first appeared at the Games in 2015, finishing third. She went on to compete in five more consecutive years.
She is now focused on building 3407 from the ground up and overseeing the operation every step of the way. She first created the 3407 community in February and launched the mobile app on Monday, October 12. The name comes from a calculator trick that spells “love,” combined with her personal favorite numbers.
- “I’ve learned so much throughout my career that I’m trying to share as much of my experience with people, and I think this app is the start of that,” Sigmundsdóttir told Morning Chalk Up in an interview.
She adds that people’s health has always been a passion for her, especially during her injuries and her autoimmune disease, “Reactive Arthritis,” which she was diagnosed with just a few years ago.
“I’ve learned so much of what’s important, and I want to try to share as much as I can so people don’t have to go down the wrong path,” Sigmundsdóttir added.
The 3407 app will offer three programs. The first is the “Essential” program, designed for athletes from beginners to advanced. It’s an all-encompassing program that includes warm-up, strength, cardio, prehab and rehab for injury prevention, and a Saturday workout of the week for all 3407 members.
The second is “AM Drip,” which focuses on endurance. The program begins with baseline tests to establish each athlete’s starting point.
- “I love starting my day with a cardio session, and I think a lot of people can resonate with that,” Sigmundsdóttir said. “You start the day with training, and then you become the person that you are in a way.”
The program runs five days a week. No barbell work, but athletes can expect longer threshold sessions, dumbbell exercises, and plyometrics.
The final offering is an affiliate program that gyms can choose to follow. Sigmundsdóttir managed an affiliate, CrossFit Sudurnes, for 4 years and knows how important the community is and how much the right training can do for an affiliate.
- “I was so lucky that I was in the golden era of CrossFit. I had my own gym that I was managing when I was up and coming, and people would come to the gym and cheer me on, and it was all about the community,” Sigmundsdóttir said.
The Essential program starts with a testing week to pinpoint exactly where you are, whether you’re returning after time off or have been training for years. Every test scales to your level, so there’s no wrong starting point. From there, you move into a 3-month phase built in four-week blocks: three weeks of focused training, followed by a recovery week to absorb the work and recharge both physically and mentally. After those 3 months, we do a retest.
3407 is available for download on Android and Apple devices worldwide. It’s currently available on the App Store.
What sets Sigmundsdóttir’s program apart is her holistic approach to balancing physical training and mental health.
- “Training is one aspect of your health. It can save you, but if you go overboard, it can be destructive. So my core value of the training program is how I can implement this in people’s lives to make their lives better and make them healthier, and how it can be enjoyable vs. the chore of the day,” she added.
Sigmundsdóttir plans on being hands-on and available to her athletes. She is creating a movement library and will be “one message away.” Sigmundsdóttir currently lives in Dubai, where she is immersed in several CrossFit communities.
She shares that it never gets old seeing athletes achieve something that they never expected they could do. “There is nothing more rewarding than seeing that, and I’m not ready for that era of CrossFit to be done, so I’m doing everything in my power to keep the ideology of CrossFit alive.”
