Your Coffee is ready.

Solving The Sigmundsdottir Dilemma

Morning Chalk Up

September 28


Happy Monday and welcome to the Morning Chalk Up. Sara Sigmunsdottir was a favorite for the top five in stage one of the CrossFit Games this year.; she placed 22nd. Tommy Marquez explains what happened. The Ultimate Hawaiian Trail Run wrapped this weekend and Emily Beers has an update. 

  • Also, our teen reporter Ava Kitzi digs deep into the topic of hormonal health and body image for young, female athletes. 

Thank you for all the quote suggestions, story tips and PRs. Keep them coming at [email protected].

The Morning Chalk Up, Triib and True Coach are conducting a CrossFit community-wide poll to get your feedback on a broad range of topics facing the community today. Take 5 minutes and tell us your thoughts.



+ Send us a Quote

“Reach deep into the suitcase of courage.” – Paul Sherwin, Tour de France Commentator



Solving The Sigmundsdottir Dilemma

  Solving The Sigmundsdottir Dilemma  

Heading into stage one of the CrossFit Games the outlook was good for Sara Sigmundsdottir to shake the misfortunes and performances of the past few seasons and work her way back into the top five at the Games.

It took two events for that to change.

Sigmundsdottir inexplicably stumbled out of the gates in the first two events — finishing 27th in Friendly Fran and 18th in the Front Squat — and by weekend’s end the fan favorite from Iceland sat in 22nd place overall, a far cry from the top five finish many were expecting.


Coaches, We Want You On Our Team! Apply To Become An O2 Coach Ambassador.

Coaches, We Want You On Our Team! Apply To Become An O2 Coach Ambassador.

We believe coaches are among the most influential people on the planet and deserve to be recognized. O2’s Coach Ambassador program now has hundreds of coaches, and we’re looking for more to join our community!

If you embody our values of Honesty, Humility, and Hustle while regularly coaching each week, you should apply to join our O2 Coach Ambassador program. Your gym does not need to sell O2, but you do need to be a certified coach to apply. 

Apply here and be part of something special. All accepted applicants will receive free cases of O2, branded swag, and play a key role as an important member of team O2.

*Limited to U.S. coaches only*


CrossFit Community Participates in the Ultimate Hawaiian Trail Run, Raises $268,000 for Keala Foundation and Counting

  CrossFit Community Participates in the Ultimate Hawaiian Trail Run, Raises $268,000 for Keala Foundation and Counting  

For the first time in seven years, the annual Ultimate Hawaiian Trail Run (UHTR) allowed participants to race from their hometowns on Saturday, September 26.

  • 850 people from seven different countries tackled the Race — including three-time CrossFit Games podium finisher Pat Vellner and long-time Mayhem Freedom Games athlete Tasia Percevecz.
  • “My 2020 UHTR will be significantly less muddy and I’m not sure if I’m happy or sad about that, but I’ll absolutely be running and donating from afar this weekend,” wrote three-time Games athlete Mekenzie Riley on Instagram.

Together, they helped raise $268,000.

  • “Just seeing the support and how much this event has touched lives, and how much people care about what we do, is amazing,” said Aaron Hoff, the founder of the charity race. “Especially considering we weren’t sure how we were going to run the event this year, so it was put together in less than 30 days.”

A Real Triple-Threat: Eating Disorders, Reproductive Health, and Overtraining in CrossFit

  A Real Triple-Threat: Eating Disorders, Reproductive Health, and Overtraining in CrossFit  

According to 18-year-old Tessa Marquette, the post-workout chats in her friend group get pretty intense.  Marquette, a two-time CrossFit Games teen athlete, was spending a muggy Tennessee week in June training with other Comptrain athletes when the conversation turned to the possibility of motherhood in the future.

It was no secret to Marquette and her friends that often women in elite sports often lose their menstrual cycles and experience hormonal imbalances during their most competitive years. But as the first generation of women to grow up with CrossFit — Marquette has been a regular in her local affiliate since the age of twelve — there is uncertainty when it comes to the effects that high-level CrossFit training may have on these girls’ futures.

One big thing: To Marquette and her top-level training partners, this is very concerning, and raises many questions — is this problem as prevalent in CrossFit as it is in cross country or dance? How does social media play into it? How can the community fix the issue before it becomes a bigger problem? Are other girls wondering the same things?

  •  “We all know being an elite athlete means you have to make sacrifices, but does a future of having a family have to be one of those?” Marquette questioned.



These Five Exercises for Growing Giant Quads

The EMOM Aesthetics Method is perfect for athletes who don’t have the time to spend 60-90 minutes in the gym every day. These workouts are designed to deliver big results in minimal time. This week, learn the top five exercises for building big quads, even if you don’t have access to a variety of gym equipment.

  Morning Chalk Up  



Free Customized Macros

Over the years, macro counting has gained popularity from social media to the box and your co-worker. If you followed the food pyramid or counted calories, then you’re probably familiar with macros. The question is, what macros should you be eating? The answer depends on your goals. Whether you are trying to lose weight or looking to take your fitness journey to the next level, getting the right macros will help you achieve your goals. Don’t wait until tomorrow, take control now and find out what’s best for you!

  Morning Chalk Up  


Haley Morrone’s Journey

Back in February, we profiled Haley Morrone’s fitness journey. As a survivor of childhood sexual abuse, Morrone used food, alcohol, and drugs to cope with trauma. After meeting her husband, Joe, she found CrossFit and together they opened Cascade CrossFit in Preston, WA. Learn more about her inspiring journey in this video from CrossFit LLC.

  Morning Chalk Up  


Which Leg to Lead With in the Split Jerk

We’ve all seen or at least heard of coaches sneaking up on athletes and giving them a little shove to see which leg naturally comes forward to catch their balance. The theory is that this is the athlete’s stronger lead leg for the split jerk. However, shoving people around the gym is not a great idea. Instead, try some options in this short video — try splitting with each leg and see which one feels better, or do some walking lunges.



Congratulations to Bradley F., who was the first to correctly answer which CFG20 Stage Two athletes have competed at the Ranch. The correct answer was Mathew Fraser, Noah Ohlsen, Samuel Kwant, Tia-Clair Toomey, Brooke Wells, Katrin Davidsdottir, and Kari Pearce. They all competed at the Ranch during the first three events of the 2016 CrossFit Games.

  • Today’s question: When was the last time the six Games individual podium spots were won by a majority of United States athletes?

Submit your answer.





Community Round-Up

The last few weeks have seen several celebrations and fundraisers. Here are a few we saw:

  • Goat House CrossFit: COVID-19 postponed the Overland Park, KS affiliate’s Goat House Classic team competition in May. It was created to celebrate owner Sydney Courtney‘s gym’s five-year anniversary. The rescheduled event took place on September 12 and featured 30 teams from several states and athletes aged 13-61. The event not only celebrated the Goat House Community but also raised $500 for New Beginnings Dog Rescue.
  • NYPD CrossFit and AfroBrutality in Coney Island: On Saturday, September 26, NYPD CrossFit held another in their series of outdoor fitness events, bringing together officers and young athletes for a day of fun and exercise. Take a look at this news coverage to see how significant these events are and the great work these organizations are doing in New York City.
  • CrossFit Tailored Training: John-Lee Lydon was working as a trainer when he suffered a stroke at age 30 in 2012. Since then, he has made a full recovery and now co-owns CrossFit Tailored Training in Washington, UK. He and his gym raise money annually for the Stroke Association with an event called FAST Weekender, now in its third year. Learn more and donate
Share this newsletter with a friend. Share this newsletter
How did you like today’s newsletter? Like Dislike


+ Submit an Event

10/1 – 11/2: Fittest of the Coast – Coastal Qualifier (Mt Pleasant, SC)
10/3: Rumble in the Jungle (Sterling, VA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
10/3: Iron October Outdoors (Sacramento, CA)
10/3: Iron Anchor Throwdown (Batavia, OH)
10/6 – 10/11: Virtual Shoofly Lift Off (Fuquay-Varina, NC)
10/9 – 10/10: Crash Crucible (Spartanburg, SC)
10/10: 5th Annual Babes W/ Barbells (Huntington, WV)
10/10 – 10/11: Team Pack Series 2020 : Back to School Edition (Vienne, France)
10/10: OUTAthletics presented by the OUT Foundation (Portland, ME)
10/12 – 10/18: The Padawan Games (Norman, OK)
10/17 – 10/18: First Timers XIX (Køge, Denmark)
10/17: The Sacred Pine Throwdown (Ladson, SC)
10/28 – 11/10: The Fittest Experience Online Qualifier (Austin, TX)
10/31: Come as You Aren’t (Jacksonville, FL)
10/31: BOA – Season 5 – Challenge of The Decades (Bensenville, IL)
10/31: CrossFit Imagine’s Wodtober Fest (Smyrna, TN)

Your Coffee is ready.