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The Silver Lining For Laura Horvath

Morning Chalk Up

September 14

Healthy Steps Nutrition

Happy Monday and welcome to the Morning Chalk Up. The 2020 CrossFit Games online stage one is only days away now and our analysts are profiling athletes, analyzing past performances and making predictions. Today’s newsletter focuses in on previous Games podium athletes Laura Horvath and Jamie Simmonds, and Canadian rookie, Pete Shaw. 

  • Also, don’t miss Niki Brazier and Justin LoFranco’s recap of everything we know heading into stage one of the CrossFit Games on The Bottom Line.

Keep the quote suggestions, story tips and PRs rolling in at [email protected].

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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“Nobody else can take you to the place you want to end up. You have to get there yourself.” – Tia-Clair Toomey


2020 CrossFit Games Updates


It’s only four days until stage one of the 2020 CrossFit Games begins. Sixty athletes around the globe will take to the virtual competition floor on Friday morning to fight for one of five spots in the finals at the CrossFit Ranch in October. 

Quick Reminders:

  • There will be live updates, leaderboard analysis and event results streamed on the CrossFit Games website at the following times:
    • Thursday, Sept. 17 — 3:30 PM PST (pre-event coverage)
    • Friday, Sept. 18 — 12:00 PM PST
    • Friday, Sept. 18 — 6:00 PM PST
    • Saturday, Sept. 19 — 12:00 PM PST
    • Saturday, Sept. 19 — 3:00 PM PST
  • Athletes will compete inside specified time slots throughout both days starting Friday morning in Sydney (Thursday afternoon Pacific Time). They will only be able to complete each workout once in their time slot.
  • Here’s the full roster and a handy chart to help clarify the new Games format.

Premiering today at 12:00 PM PT on YouTube, Tommy’s #2 women’s pick to earn a top 5 Games spot.

On Make Pods Great Again, John Wooley and Niki Brazier make their predictions for which athletes will make the top-five in stage one of the Games.

Get to know the 2020 CrossFit Games athletes. We’ve been highlighting each of the 60 athletes competing this weekend on our Instagram account. 

Fun Fact: Among the men’s and women’s fields, eight athletes will be competing in their seventh or eighth CrossFit Games — Samantha Briggs, Kara Saunders and Katrin Davidsdottir will be making their eighth appearances, while Mathew Fraser, Björgvin Karl Guðmundsson, Noah Ohlsen, Cole Sager and Kristen Holte will make their seventh each.  

Final Games Prep for the Top 60:

  • Danielle Brandon hits a late-night conditioning session.
  • Kristi Eramo O’Connell recaps her final week of training before the CrossFit Games. 
  • Jacob Heppner plans his post-competition treat while dialing in his Games conditioning with assault bike and thruster intervals.
  • Brooke Wells trains, well, everything in this montage from the end of last week.

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.


Grow Your Nutrition Business

Healthy Steps Nutrition
Grow Your Nutrition Business

Most gym owners know they need to be offering nutrition to their clients but they have no idea where to start when it comes to building a nutrition program. One of the most common questions gym owners ask is how to price and package a nutrition program.

In the How To Price & Package Your Nutrition Programs episode of the Grow Your Nutrition Business podcast Nicole Aucoin discusses:

  • Why we recommend a 12-week commitment to nutrition coaching
  • How to build hybrid programs in a gym
  • The most common mistakes when pricing and packaging nutrition programs

Listen And Subscribe Now



The Silver Lining For Laura Horvath

  The Silver Lining For Laura Horvath  

Ask anyone two years ago which athlete in the already stacked women’s field was the “next big thing,” and their answer would almost certainly be Hungary’s Laura Horvath. Horvath, who at the time was just 21 years old, was coming off a stunning performance at the Games that saw her win three events as a rookie en route to a 2nd place finish behind champion Tia-Clair Toomey.

Fast forward two years, and the journey for Horvath since her podium finish at the Games has been a rollercoaster of peaks and valleys that have slowed the hype train a little bit, but more importantly have made her overall finish largely depending on the prevalence of one movement and its variations: parallette handstand pushups.


Jamie Simmonds: A Top Five Threat

  Jamie Simmonds: A Top Five Threat  

Since its inception in 2011 — on both the men’s and women’s side — the CrossFit Games Open has always been won by a Games athlete. Except for 2016.

  • In 2016, an unknown Kiwi living in Abu Dhabi named Jamie Greene (now Simmonds) took everyone by surprise when she topped the leaderboard.

Skeptics arose: The community immediately started asking, “Who is Jamie Greene?” “Is she legitimate?” “Is she just a good Open athlete, or can she contend at Regionals and at the Games?”

These questions remained unanswered though, as Simmonds competed and placed third at the Games with her CrossFit Yas team in 2016.


Pete Shaw: From Games Judge to Games Athlete

  Pete Shaw: From Games Judge to Games Athlete  

Last August, Pete Shaw was winding down from his high of being on the Coliseum floor of the Alliant Energy Center at the 2019 CrossFit Games. However Shaw wasn’t competing, he was instead judging the athletes as they battled it out to determine the “Fittest.” Some of those same athletes he judged, he now joins on September 18-19 in the online stage of the 2020 CrossFit Games.

Remind me: Shaw is one of ten athletes who will be making their very first Games appearance. At 30 years old he is also one of the elder statesmen in the men’s field but his story goes further than his Games journey.

He is a member of the CrossFit Level 1 seminar staff and that has allowed him to judge at the Games in Madison the last two years. He is the first CrossFit employee to compete at the Games as an individual since Margaux Alvarez did in 2018 and first male since Spencer Hendel at the 2016 Games. As far as athletes who have judged at the Games one year and competed the next, he and Cheri Chan (2010-2011) are the only ones to accomplish this feat.


What We Know Ahead of Kicking Off Phase 1 of the 2020 CrossFit Games

  What We Know Ahead of Kicking Off Phase 1 of the 2020 CrossFit Games  



Your Bar Muscle-ups

There are plenty of athletes who can do a single bar muscle-up but struggle to string them together or complete them efficiently in workouts. In this video, Games veteran, Dan Bailey provides some helpful tips and techniques for improvement, focusing on the “big movers” — the hips and glutes — to shoot your bodyweight over the bar.

  Morning Chalk Up  



Dial In Your Macros

How you fuel your body matters and getting the right macros for you will help you achieve the goals you work so hard for. Get your macros dialed in now with Trifecta’s free macro calculator. In less than 2 minutes, you’ll be on your way to improving your lifts and life.

  Morning Chalk Up  


The Message of the 2020 CrossFit Games

In this brief video, CrossFit Director of Sport, Dave Castro explains why it was so important to him and the Games team to hold a competition this year despite all the difficulties. It’s a message of community, hope and getting stronger through adversity.

  Morning Chalk Up  


Stringing Your Double Unders Together

Frustrated with your double unders? Give Brent Fikowski’s 6-week double under program a try. It only takes 30 minutes, 2 days a week and by the end, you will be stringing double unders together with ease.

  Morning Chalk Up  


A Beginner Rowing Workout

In this training video, Dark Horse Rowing coach, Shane Farmer guides you through a ten-minute rowing workout that is perfect for athletes who are new to rowing. The workout is packed full of helpful tips that will allow you to learn the basics of the Concept2 rower.



Congratulations to Kayla C., who was the first to correctly answer how many countries are represented in the 2020 CrossFit Games roster. The correct answer was 15 countries.

  • Today’s question: Which athletes have been on an individual and team Games podium?

Submit your answer.





Community Round-Up

Here’s a quick round-up of fundraisers, events, and other good works happening around the community right now:

  • Benefit for Officer Keith Inman: On Saturday, September 12, CrossFit North Augusta, in North Augusta, SC hosted a fundraiser for Richmond County Deputy, Keith Inman who was injured during a traffic stop on September 2. The fundraiser was set up to help the Inman family pay medical bills as the deputy recovers from his injuries. There is a GoFundMe page that was set up for donations and has raised close to $10,000 over the past week. Donate now.
  • Battle at the Ballpark: The 7th Annual Battle at the Ballpark took place at Dozer Park in Peoria, IL. The event featured 80 teams from around the Midwest who competed during the one-day, in-person competition, one of the biggest in the area. Despite being postponed due to COVID-19 and ongoing restrictions, event organizer and owner of CrossFit 309, Holly Mosack put together the first in-person fitness competition in the region in months and already has plans in the works for the 8th Annual event in summer 2021.
  • The Savage League: Malta’s first-ever elite CrossFit league kicks off on September 27. The Savage League, organized by Tripod Fitness, features 12 teams and 72 top-tier athletes from different gyms across the Maltese Islands. The season will unfold across seven weeks as the teams fight for a place in the finals every Sunday. After five weeks, the four top teams will continue on for a two-week, playoff knockout with the overall winner being crowned at the end. 
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9/18 – 9/20: The Central Regional (Bettendorf, IA)
9/19: Country Tuff Competition (Richfield, UT)
9/19 – 9/20: Anti-Racism 100 Miler (Chicago, IL)
9/23 – 10/7: The Greatness OnLine (Guatemala City, Guatemala)
9/26 – 9/27: Pensacola Beach Brawl (Pensacola, FL)
9/26: Big Impact Games (Kimberly, WI)
9/26: Jurassic Throwdown 2020 (Bonaire, GA)
9/26: Warrior Affiliate League Three Amigos (Chino, CA)
10/3: RedZone Summer Classic (Newtown, CT)
10/3: Legends of the Falls (Gadsden, AL)
10/3: Capitol Throwdown (Washington, DC)
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)
10/17: The Sacred Pine Throwdown (Ladson, SC)
10/28 – 11/10: The Fittest Experience Online Qualifier (Austin, TX)
11/7 – 11/8: The Bay Games [Unstoppable (online) Edition] (Jervis Bay, Australia)
11/7: Turkey Throwdown (6th Annual) (Limestone, TN)

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