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Annie Thorisdottir Announces Return

Morning Chalk Up

September 9

Red H Nutrition

Good morning and welcome to the Morning Chalk Up. We’re just nine short days away from the first stage of competition at the CrossFit Games. In today’s edition:

  • A quick round-up of what you need to know on the CrossFit Games. 
  • In his third piece of the series “Not That Fit”, Spenser Mestel profiles ultra-marathon runner Courtney Dauwalter.
  • Annie Thorisdottir announces that she plans to return to competition in 2021.
  • Emily Beers dives into the rise in personal training clients amid the COVID-19 global pandemic. 

Looking to have some fun with the CrossFit Games? Predict which athletes will finish in the top 5 in the order they will finish and you could win a $1000 Reebok gift card, signed Nanos, and a whole lot more. Pick your five.



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“No one is perfect — that’s why pencils have erasers.” – Wolfgang Riebe


2020 CrossFit Games Update


We’re in the single digits now, as there are only nine days until stage 1 of the 2020 CrossFit Games kicks off. 

Quick refresher: If you’re confused about the new format, we designed a handy chart to help you navigate. 

Premiering today at 12:00 PM PT on YouTube, Tommy’s #4 pick to earn a top 5 Games spot.

Q&A – The most commonly asked question: Will you be able to watch the CrossFit Games stage 1 competition live?

  • Answer: No, the competition isn’t being streamed live. However, video teams across the globe will be filming select athletes to put together a video post-competition. 

Get to know the athletes: We’ve been writing micro stories highlighting each of the 60 athletes competing next weekend. All told, there are 15 separate countries represented and 17 athletes will be competing for the first time as individuals; for 10, this is their first-ever Games.

Finishing touches: A round-up of last-minute lifts and final training touches around the Internet. 

  • Kristi O’Connell hits a 315 pound back squat. 
  • Jeffrey Adler does the 2008 CrossFit Games final of 30 squat clean and jerks at 155 pounds then into a 375 pound clean and jerk. 
  • Tim Paulson hits a 355 pound clean and jerk mid-metcon. His one rep max is 365 pounds. 
  • Kara Saunders hits a 231 pound push press. 
  • Brooke Wells snatches at least 165 pounds, depending on what those plates actually are. But it’s the heaviest she’s hit in a while. ???
  • Amanda Barnhart hits 3x hang power cleans at 215 pounds

Everything else:

  • Mat Fraser’s limited edition Metcons are back in stock on Eastbay. On launch day, they sold out in about 10 minutes. 
  • While you’re waiting for the Games to begin, you can watch all three episodes of All in 3: A Fikowski & Vellner Documentary.
  • Play “Guessing Games”, our CrossFit Games fantasy game. Select the top 5 athletes in the order you believe will finish the 2020 CrossFit Games stage 1 and you could win a HEAVY prize purse from Reebok, O2, Assault Fitness, JUNK and MAcrostax. 

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Not That Fit: Training Endurance with Ultra-Ultra-Marathoner Courtney Dauwalter

  Not That Fit: Training Endurance with Ultra-Ultra-Marathoner Courtney Dauwalter  

After my convo last week with weightlifter and power factory Quiana Welch, I’m feeling more explosive (shoutout to the 21-inch pistol box jump) but #NotThatFit overall. There are still seven components of fitness to master, so today I’m learning about endurance from one of the world’s most successful long-distance runners, Courtney Dauwalter.

I’ve never been certain whether I’m bad at running and rowing because I’m built like a corgi (long torso, short legs) or because I have no endurance. To find out, I did the test that Ben Bergeron suggests in one of his “Chasing Excellence” episodes: 20 minutes on a stationary bike for maximum average wattage. Then, divide that number by your weight in kilograms.


Annie Thorisdottir Announces Return to Competition in 2021

  Annie Thorisdottir Announces Return to Competition in 2021  

In an Instagram post on Monday, two-time “Fittest Woman on Earth” Annie Thorisdottir announced that her first term as a founding member of the newly formed CrossFit Games Athlete Advisory Council would come to an end at the end of the year. The reason for her stepping down from the AAC is to concentrate on training for the 2021 CrossFit season and to qualify for the Games.

One big thing: There really wasn’t any question of “if” Thorsidottir would return to competing after her and partner Frederik Aegidius gave birth to their baby girl on August 11. She stated that much on social media after she was selected as a member of the AAC soon after the birth. The real question was how long she would take in the wake of giving birth before training to compete. The answer is not long. Following in the footsteps of Kara Saunders, who famously qualified for this year’s Games with a 12th place finish in the Open just five months postpartum, “Iceland Annie” will look to qualify for her 12th Games at 31 years of age. There’s no reason to think the five-time Games podium finisher won’t after she placed second in this past year’s Worldwide Open.

The bottom line: Thorisdottir’s stay on the AAC will be short-lived and her impact as a member of the council on this year’s and future Games is unknown. However, the council’s loss might be the Professional Fitness Athlete Associations gain. In her post she mentioned the PFAA and she could help that organization in it’s dealing with CrossFit HQ. The AAC is an entity created by HQ and includes non-active athletes, the PFAA is run independently by active athletes. Having one of the all-time legends of the sport with connections to both could further develop the growth and regulation of the sport even more.



Personal Training Revenue at Affiliates on the Rise

  Personal Training Revenue at Affiliates on the Rise  

Personal training revenue has all but saved Johnny Di Gregorio’s business in recent months.

  • Or at least, “personal training is saving my own personal income,” said Gregorio,  the owner of 13-year affiliate DiG Fitness in Alhambra, CA, a gym that still isn’t allowed to operate inside because of COVID-19.
  • Without the 25 to 30 personal training hours Gregorio has taken on since the pandemic, he wouldn’t be able to pay himself, he explained. “Now, I only make personal training income from my (one-on-ones), and the gym does not pay me (right now),” he said.

Like many gym owners, Gregorio lost a huge chunk of his group class members — 60 percent of them— — n recent months. To compensate for this, he began offering private training, first via Zoom and now in-person, often out of his garage.


Play “Guessing Games”: Pick the Top 5 at the CrossFit Games and Win

  Play “Guessing Games”: Pick the Top 5 at the CrossFit Games and Win  

The 2020 CrossFit Games is just around the corner and this year the format is a little bit different. Sixty athletes across twelve countries will be competing in an online competition from their home gyms starting on Friday, September 18. After the dust settled, the top 5 men and women will move on to an in-person competition in Aromas, CA from October 18-25. 

Here’s your chance to get in on the action: Pick who you think the top 5 men and women will be in the correct order and win thousands of dollars in prizes from Reebok, JUNK, O2, Puori, Assault Fitness, and Macrostax. 

The rules are simple: 

  • Go to to select your top 5 men and women in the order you believe they will finish stage 1 of competition.

  • Responses must be submitted by Wednesday, September 16 at 11:59 PM PT to be considered eligible. 

  • You can enter as many times as you’d like but only your most recent submission will be considered eligible. 

  • Anyone can play but only U.S. residents can win.




What the Games Updates Mean for the Start of Competition

Niki Brazier and Armen Hammer break down the latest details about the Games format and equipment list for stage 1 of competition. The online portion kicks off September 18 and will run for two days to determine the top 5 athletes to advance to the in-person competition in Aromas, CA.

  Morning Chalk Up  



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The ReNewYou Challenge

The ReNewYou Challenge is Wodapalooza’s eight-week-long transformation challenge with the chance to win $10,000 in prizes all while developing long-lasting positive habits to improve your physical and mental health. Let’s be honest, 2020 could use a transformation and since we’re all at home anyway why not use the time to focus on your growth? Registration ends September 14.

  Morning Chalk Up  


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  Morning Chalk Up  


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Congratulations to Carolina T., who was the first to correctly answer which athletes on the 2020 CrossFit Games roster have also competed in the Age Group divisions at the Games. The correct answer was Samantha Briggs, Haley Adams, and Gabriela Migala (Briggs –1 Masters, Adams – 3 Teenager, and Migala — 1 Teenager). This was the second time that Carolina was the first person to correctly answer the trivia question.

  • Today’s question: How many athletes on the 2020 CrossFit Games roster will be making their first ever Games appearance for any division?

Submit your answer.



  • Joey Wittman back squats 525 pounds for a lifetime PR.
  • Kristof Horvath power cleans 341 pounds for a PR.
  • Andrew Hiller does Isabel in 59 seconds.
  • Ole Antonsen does 33 strict pull ups for a PR.
  • Tessa Marquette overhead squats 250 pounds.
  • Tristan Meredith does a clean + 2 front squats at 300 pounds for a PR.
  • Egor Kilmonov snatches 352 pounds in his kitchen on the 5th floor.
  • Happy belated birthdays to Heber Cannon and Patrick Cummings.
  • Happy birthday to Guido Trinidad, Jared Enderton, and Yarone Goren.
  • Happy Anniversary Eric Sherred and Erica Rodgers.
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