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Sigmundsdottir Making “Dramatic Changes”

Morning Chalk Up

February 10   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • Sara Sigmundsdottir has a new coach.
  • Cody Anderson eyes Madison in 2021.
  • Six 2018 Regionals athletes to watch this season.
  • RPM Training Co.’s 10k Challenge broke records and raised $130,000 for at-risk youth.

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“The two most important days in your life are the day you are born and the day you find out why.” - Mark Twain

  Sigmundsdottir Taps Max El-Hag as Coach, Ready to Make “Dramatic Changes”  

Sigmundsdottir Taps Max El-Hag as Coach, Ready to Make “Dramatic Changes”

Speculation over Sara Sigmundsdottir’s future training direction can be put to rest, the two-time podium finisher has officially confirmed with the Morning Chalk Up that she’s enlisted the help of Max El-Hag as her coach moving forward.

El-Hag is the head coach and founder of Training Think Tank based in Alpharetta, Georgia, and is now tasked with helping one of the biggest stars in the ecosystem regain her footing at the sport’s highest level.

Remind me: After starting her career with back-to-back podium finishes at the Games in 2015 and 2016, Sigmundsdottir has battled through a flurry of injuries compounding by multiple coaching changes along the way that have seen the fan favorite’s performance at the Games begin to slide.

  • In 2017 Sigmundsdottir moved to the United States, joining in with the Mayhem crew and she would go on to win the Open worldwide and the Central Regional, before finishing 4th at the CrossFit Games in the first year in Madison.
  • In 2018 she moved back home and joined Red Pill Training and coach Phil Mansfield. Sara finished 21st in the Open, 3rd at the Europe Regional, and despite suffering a broken rib on day one, was in 6th place overall heading into the weekend before eventually withdrawing due to the rib injury.
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  • CrossFit LLC released a new video called “What is the CrossFit Open?” featuring Sean Woodland that explains how this year’s competition will be the most “open” and accessible Open to date.
  • GOOD READ: Can 21-year-old Aimee Cringle become the Fittest in the UK? She placed 20th in the UK in the 2020 Open and has been training since 2014. She’s currently in nursing school too and has an impressive Instagram following.
    • Cringle, on her goals: “I would like to compete at a high level throughout a long and sustainable career and chasing other athletes this early on may not be the best idea…I like the old adage that Rome wasn’t built in a day, but they were laying bricks every hour.”
  • Beam has released a new line of products called “hydration.” The new line features “balance” (probiotic), “performance” (energy), “recovery” (collagen).
  • Misfit Athletics is hiring a Director of Marketing and Social Media. Apply now.
  • £10,000 and Climbing: UK-based “Part of the Solution” has been selling t-shirts as a way for community members to raise money for their local gyms. For every shirt sold, £10 will go to the local gym of the buyer’s choice. In only three weeks, they have already sold 1000 t-shirts resulting in £10,000 in donations.
  • Eleiko, a leading barbell and fitness gear manufacturer, is moving its US headquarters to Austin, TX from Chicago, IL. The move is scheduled to be completed in March.
  • Enter to Win: Samantha Briggs and Nicole Holcomb are doing “52 Weeks of Giving in 2021” and this week you can enter to win a signed copy of Briggs’ book, “Start Your Engines.”
  Cody Anderson Confronts Failure and Adversity, Eyes Madison in 2021  


Cody Anderson Confronts Failure and Adversity, Eyes Madison in 2021

Cody Anderson, a three-time CrossFit Games athlete with two event wins and a top-10 finish to his name, is very familiar with the highs and lows of being a professional athlete.

The Central Oregon native recently put some struggles on display with a video showing him repeatedly failing a 280-pound snatch, which he wanted to use as a teaching moment for others.

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  The Steady Climb: Six 2018 Regionals Athletes to Watch in 2021  

The Steady Climb: Six 2018 Regionals Athletes to Watch in 2021

In the final part of this series, we are highlighting a handful of athletes who competed in 2018 at Regionals and failed to make the Games. However, these athletes have been extremely impressive since then and could have a major impact on how the 2021 season plays out.

Lazar Dukic (8th in Europe in 2018): An eighth-place finish in Europe really isn’t that bad of a performance, but Dukic was nowhere near the caliber of athlete that he is now.

  • What’s he done lately? Besides being the fittest man in Serbia in each of the last four Opens, Dukic finished fifth at the Dubai CrossFit Championships in December of 2019. The only athletes to beat him were Brent Fikowski, Pat Vellner, Roman Khrennikov, and Bjorgvin Karl Gudmundsson.
  • Athletes he beat in that competition included Jonne Koski, Jason Smith, Jeffrey Adler, Tola Morakinyo, Elliot Simmonds, Uldis Upenieks, Alex Kotoulas, Willy Georges, Zach George, David Shorunke, Alexandre Caron, and Travis Mayer.
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  RPM, Iron Compass 10K Challenge Raises $130k for At-Risk Youth  

RPM, Iron Compass 10K Challenge Raises $130k for At-Risk Youth

The 2021 10k Challenge smashed previous years’ records and raised $130,000 for underprivileged and at-risk youth.

RPM Training Co. and its charitable initiative Iron Compass partnered with Steve’s Club National Program for the second year in a row. As a result of this success, Iron Compass not only doubled the number of available grants in Steve’s Club’s “Start a Club” program but also established the Iron Compass Scholarship Fund to support youth currently engaged in fitness and mentorship programs in their future academic endeavors.

The details:

  • The 10k Challenge — an annual community fundraising event where participants attempt to complete 10,000 jump rope double-unders in 30 days — wrapped up on February 2, breaking all previous records in terms of participants (in both individual and global representation), jumps completed, and funds raised.
  • Nearly 4,000 participants from 38 countries participated in this years’ 10k Challenge. Many jumped solo, but 338 teams were also formed by independent gyms and CrossFit affiliates, community groups and charitable organizations.
  • Collectively, participants logged over 28 million jumps.
  • Major 2021 10k Challenge sponsors included Whoop, Momentous, Amp Human, LIFEAID Beverage Co., and The Ready State.
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Core Strength with these Squat Variations

Core stability is critical to a strong squat and here's the cool thing, you can build a stronger, more stable core by squatting. Give these two difficult squat variations from T-Nation a try, but keep the weight light at first.




Nutrition Tips for the CrossFit Open

Are you looking to level-up your performance in the Open this year? On the Nutrition Made Simple Podcast, Registered Dietitians Nicole Aucoin and Ashley Osterman discuss nutrition tips to improve your performance in the CrossFit Open. They explain what you can do now, what to do the day-of and what to do for recovery!



A 30-Minute Row WOD and Chill

Sometimes you just need to move your body at a steady, slow pace for recovery or to get your head right. This 30-minute row WOD and chill from Shane Farmer at Dark Horse Rowing is perfect. Put on some smooth jazz and just move.



Master the Ring Muscle-Up

Struggling with the ring muscle-up? Designed by Brent Fikowski and the team at Train Your Weakness, this six-week program will help athletes build the fundamental skills and strength needed to master the muscle-up.



Chickpea Flour Banana Bread

This beautiful and nutritious chickpea flour banana bread is packed with protein and fiber for the perfect breakfast or snack. The recipe is gluten-free, nut-free, dairy-free and naturally sweetened, but you can enjoy with chocolate chips or your favorite nuts.


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.

5/26 - 5/27: Gold Star Murph 2022 (Southern Pines, NC)
6/3 - 6/5: Northern California Classic (Sacramento, CA)
6/3 - 6/5: Atlantic Coast Classic (Daytona Beach, FL)
6/4 - 6/5: Whiplash: The Welsh Open 2022 (Same Sex Pairs) (Merthyr Tydfil, United Kingdom)
6/4: Love’Em or Leave’Em 10 (Saugus, MA)
6/4 - 6/5: Tandemonium (Palmer, AK)
6/4: Goose Games (Chicago, IL)
6/4: Average Joe’s Competition (Sheridan, WY)
6/11: Hi Temp Games (Albany, GA)
6/11: Costa Rica Riptide Rowathon (Mokena, IL)
6/11: Mind Games (Okemos, MI)
6/11: Kanna Fest (Ambler, PA)
6/11: Battle on Bridge Street III (Phoenixville, PA)
6/18: Girls Gone Rx NorCal (Petaluma, CA)
6/18: Oz Fest 2022 (Junction City, KS)
6/18: Beat The Heat 2022 (Hays, KS)
6/18: Atlanta Masters Classic (Snellville, GA)
6/18: Back Lot Bout – RX, Intermediate, Scaled (Saint Charles, MI)
6/18: Wodmania (Urbana, OH)
6/18 - 6/19: Best of the West (Rock Springs, WY)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: The Heat 5.0- Co-ed Partner Competition (Marysville, OH)
6/18 - 6/19: The Garrison City Gauntlet (Dover, NH)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/18 - 6/19: The CS&F Summer Classic (Cumming, GA)
6/18: Girls Gone Rx Maryland (Dunkirk, MD)
6/18: Girls Gone Rx NorCal (Petaluma, NC)
6/18: Girls Gone Rx Kentucky (Winchester, KY)
6/18: Girls Gone Rx Tennessee (Mc Minnville, TN)
6/18 - 6/19: Emerald Coast Throwdown (Pensacola, FL)
6/18: Girls Gone Rx West Fargo (West Fargo, ND)
6/24 - 6/27: I Got Your Six (Charleston, SC)
6/25: Ocean State Summer Threesome (Smithfield, RI)
6/25: Independence Games VIII at The Pit Fitness Ranch (Three Rivers, MI)
6/25: Northwest Arkansas Basement Brawl (Fayetteville, AR)
6/25: Summer Bash 2022 (Zanesville, OH)
6/25 - 6/26: BILT Summer Classic (Welland, CA)
6/25: Mayhem & Massacre @ CrossFit Muster Station (Sanford, FL)
7/9: Rex Rumble at CrossFit zoo (Ocala, FL)
7/9 - 7/10: Rex Rumble 11 Double Down (Ocala, FL)
7/16: Girls Gone Rx Fayetteville (Spring Lake, NC)
7/16: Girls Gone Rx San Antonio (San Antonio, TX)
7/16: Girls Gone Rx West Texas (Snyder, YX)
7/16: Girls Gone Rx South Sound (Puyallup, WA)
7/16: Girls Gone Rx Wilmington (Wilmington, NC)
7/17: Warrior Affiliate League Summer Classic (Whittier, CA)
7/23: Palm City CrossFit Fairgrounds Throwdown (Stuart, FL)

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