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What Burning CrossFit Questions Got Answered in 2022?

Morning Chalk Up

December 20   |   POWERED BY

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Good morning and welcome to the Morning Chalk Up. Just a note to our valued readers: We will be off next week for the holidays, but back in action Jan. 2 and ready to rock for the 2023 season!

In today’s edition:

  • TYR Wodapalooza women’s preview
  • Answers to the six burning questions we had at the start of 2022
  • Which is better, training camps or training alone?
  • Morning Chalk Up partners with CrossFit Affiliate Programming for Workout of the Month
  • Recipe of the Month with Sammy Moniz: Christmas Morning Hawaiian Roll Cinnamon Buns
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“In life, as in chess, forethought wins.” - Charles Buxton

  TYR Wodapalooza 2023: Women’s Preview  

TYR Wodapalooza 2023: Women’s Preview

With many perennial podium athletes competing solely in the team division, the door is wide open for up and coming elite women competitors to make a breakthrough on a the big stage at TYR Wodapalooza this January.

Several big names are competing on teams, including Laura Horvath, Brooke Wells, Gabriela Migala, Kristi Eramo O’Connell and Amanda Barnhart, just to name a few. What this does is create the perfect opportunity for individual athletes who have been knocking on the door for a while to break through and earn a spot on the podium, and a piece of the $500,000 prize purse, including $75,000 for first, $35,000 for second and $25,000 for third.

While there’s still many yet to be announced, here’s a preview of who we’ll see in Miami for the female side based on what we know so far.

The big names

Sara Sigmundsdottir: The Icelandic veteran has to be considered the biggest name competing in Miami, FL, but she’s far from being the obvious favorite.

  • After tearing her ACL and sitting out the 2021 season, Sigmundsdottir returned to competition last season and competed at Wodapalooza, but withdrew partway through the competition after aggravating her knee on a Bear Complex event. Sigmundsdottir healed up and went on to compete at Semifinals, but narrowly missed qualifying to the CrossFit Games when she placed sixth overall. She went on to place 12th in the Last Chance Qualifier.
  • So after being away from the CrossFit Games for the last two seasons—and placing a disappointing 21st the year before at the 2020 online pandemic Games—this year’s TYR Wodapalooza will be a chance for Sigmundsdottir to show whether or not she’s still a contender.

Dani Speegle: Four-time CrossFit Games athlete Dani Speegle has been in the mix for a while now, but at big competitions she tends to finish in the middle of the pack. Her best CrossFit Games finish was 13th in 2020, and her lowest was 35th in 2021.

  • Always dominant on strength events, TYR Wodapalooza is the perfect test for Speegle to improve upon her fifth place finish last year and finally break through to the podium at a major off-season competition.

Emily Rolfe: Fresh off a podium finish at the recent Dubai Fitness Championship, the three-time Games athlete showed she has completely recovered from emergency surgery for a blood clot that caused her to withdraw after the first event at last summer’s Games, and that she’s hungry for more. She’ll be looking for another podium finish in Miami.

Arielle Loewen: After having a baby and then coming out of nowhere to win the Granite Games Semifinal in 2021, Arielle Loewen quickly proved her performance at Semifinals was no fluke when she placed 14th in the world at the Games in her rookie season.

  • A year later, she solidified herself as one of the fittest women in the world when she placed 11th at last summer’s Games. Third place at last year’s Wodapalooza, the never flashy but always consistent Loewen will likely be looking to climb even higher this year.

Athletes to Watch

Olivia Kerstetter: She’s only a teenager, but Olivia Kerstetter is already a two-time CrossFit Games teen champion, who recently made her individual debut at the 2022 Rogue Invitational. She placed 16th overall and proved that at 16 she can hang with women 10 to 20 years older than she is. While a podium finish might be out of Kerstetter’s reach just yet, TYR Wodapalooza should be a great learning experience for this talented teen whose career is just getting started.

Freya Moosbrugger: Another young athlete, 21-year-old Moosbrugger punched her ticket and competed at her first CrossFit Games last summer, placing 35th in her rookie debut. Most recently, Moosbrugger gained valuable competition experience—and looked a whole lot more confident—at the Dubai Fitness Championship, placing ninth overall. TYR Wodapalooza should be another great opportunity for this young Canadian to move up a few more spots and prove she belongs with the best.

Katelin Van Zyl: A 2019 CrossFit Games athlete, Katelin Van Zyl then turned her attention to team competition for two years, competing at the Games in both 2021 and 2022 with the Australian team, CrossFit Urban Energy. TYR Wodapalooza will mark a return to individual competition for Van Zyl and a chance to showcase herself against other individual Games competitors.

Looking for a breakthrough:

Oihana Moya Oliver: For two straight seasons—2021 and 2022—the Spanish competitor Oihana Moya Oliver narrowly missed qualifying to the Games through Semifinals and went on to compete at the Last Chance Qualifier. More recently, she proved she’s a true contender when she placed fifth at the Dubai Fitness Championship, so TYR Wodapalooza might be her time for a long awaited breakthrough.

Hanna Karlsson: Similarly, the Swedish athlete and 2019 Games competitor Hanna Karlsson, will be looking for a breakthrough in Miami after a recent strong performance at the Dubai Fitness Championship. She placed eighth overall and snagged an event win along the way.

Sydney Wells: Although she’s best known for being eight-time CrossFit Games athlete Brooke Wells’ twin sister, Sydney, a former track and field athlete at the University of Missouri, has been slowly writing her own journey and climbing through the ranks in recent years. She was 14th at the CrossFit West Coast Classic Semifinal in 2021 and 16th at the Granite Games Semifinal in 2022, and she might just be due for a breakout performance in Miami.

Brittany Weiss: This long-time CrossFit Invictus team athlete who was third with her team at the recent CrossFit Games will be trying her hand as an individual at TYR Wodapalooza. While a totally different game competing without teammates, the 27-year-old clearly has the fitness to hang out with the field.

Lexi Neely: 19-year-old Lexi Neely is a 2018 CrossFit Games teen athlete, who went on to compete with a team in 2021 before making her individual debut in 2022. She placed a respectable 20th in her first Semifinal competition in 2022 and should be looking to make waves in Miami.

The Bottom Line: TYR Wodapalooza this season looks like the perfect opportunity for many athletes to have a big breakthrough. For Speegle, Rolfe and Loewen, it’s about a chance to possibly win a big competition. And for others, like Kerstetter, Wells, Van Zyl, Moya Oliver and Weiss, it’s an opportunity to prove that competing in Madison, WI is within their reach.

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In case you missed it: Morning Chalk Up’s Lauren Kalil sat down with sports analyst Dex Hopkins to discuss how TYR is leveling up when it comes to giving athletes more financial opportunities.

Amazing: Watch as Robert Hartley, a Kentucky State Trooper, works to complete all 31 Kentucky State Trooper Hero workouts in 31 hours. You can also check out our story on why he took on such a daunting challenge. 🫡

Super duper team: Wow, so Katrin Davidsdottir, Mal O’Brien and Annie Thorisdottir have entered as a team for TYR Wodapalooza.

And another one: The powerhouse teams keep on coming for TYR Wodapalooza as this time it’s Jacqueline Dahlstrom, Emma McQuaid and Solveig Sigurdardottir.

Indy debut: Australia’s Ricky Garard will be making his TYR Wodapalooza individual debut this coming January as well in Miami.

  Answers to Our Six Burning Questions About the 2022 Games Season  


Answers to Our Six Burning Questions About the 2022 Games Season

On the second to last day of the year in 2021, we asked six burning questions about the 2022 Games season. Now, with the 2022 season behind us, and only a few weeks away from the start of the 2023 season, we can provide some answers.

Question 1: Is Justin Medeiros the next Mat Fraser?

Continue Reading...
  Answers to Our Six Burning Questions About the 2022 Games Season  

Individual Programming vs. Training Camps

In this episode of the Bottom Line, Morning Chalk Up’s Lauren Kalil brings sports analysts Dex Hopkins and Joey Adduci on the show to debate which training method is superior: individualized programming or a training camp. The two go back and forth bringing up certain athletes that have fared well with one spectrum of the argument, and discuss which side of the coin they ultimately land on.

Watch Now...
  CrossFit Affiliate Programming Workout of the Month: December  

CrossFit Affiliate Programming Workout of the Month: December

The Morning Chalk Up and CrossFit Affiliate Programming (CAP) team have partnered to bring you a workout of the month, every month. Each month you’ll get the full workout with scaling options, class plan, video links and coaching notes for the day.

Learn more about CAP here, and affiliate owners interested in trying CAP can get a free two-month trial. Use code “CHALKUP2.”

CAP Workout 221220


50-ft. handstand walk
20 toes-to-bars
10 push jerks (105/155 lb)


20 shoulder taps in the handstand
10 toes-to-bars
10 push jerks (75/115 lb)


50-ft. bear crawl
10 hanging knee raises
10 push presses (35/45 lb)

CAP Class Overview and Coaches Guide Video

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  Recipe of the Month with Sammy Moniz: Christmas Morning Hawaiian Roll Cinnamon Buns  

Recipe of the Month with Sammy Moniz: Christmas Morning Hawaiian Roll Cinnamon Buns

NUTRITION INFORMATION: Calories Don’t Count On Christmas : Serves 12, 307 Cals/ 14g F / 40g C / 6g P

I don’t know about you but cinnamon rolls were a Christmas morning tradition. I grew up with the classic cinnamon rolls in the pop cardboard tube with the icing in a plastic cup. As a kid, I definitely didn’t care if these were homemade, from scratch or from the package. All I knew was that on Christmas morning, I was getting something sweet for breakfast.

I’ve got a Black Walnut Cinnamon Roll recipe that’ll knock your christmas socks off and if you’re looking for something to do with your kids or the family, give it a whirl. But if you’re anything like me, when the holidays roll around I want to maximize my time with my people and limit my time in the kitchen. That’s why I’m sharing a tasty recipe that’ll hit all the high (and sweet!) notes but also get you in and out of the kitchen quicker.

This Hawaiian Roll Cinnamon Bun recipe is like french toast meets classic cinnamon roll. Few ingredients, mostly butter and sugar, and about as simple as it comes. No stand mixers or kneading dough. No high-skills required and maximum flavor achieved.

Perfect in size, filled with a cinnamon sugar and butter dollop and topped with a classic cream cheese frosting, these Hawaiian Roll Cinnamon Buns will bring all the holiday cheer. I love how simple they are to make and how perfectly bite-sized they are. Baking these on a cozy winter morning while everyone stays in their PJs just a little longer that day is a whole vibe and a holiday tradition I’m excited to share with all of you this holiday season.

Hawaiian Roll Cinnamon Buns


Continue Reading...


Prepare For The January Nutrition Rush

Owning a gym in January is a bit like planning a wedding: Exciting, but with a big dose of overwhelm. Your members want to dial in their nutrition and you better be ready for them. Use these FREE resources to help you prepare.




Groundbreaking Athlete Retention Technology

Wodify adds science to the art of retention by launching Wodify Retain, the fitness industry's first machine learning tool that identifies at-risk clients. Connect with your members before it's too late!



Eight Crazy Nights Workout

Ready to celebrate the eight crazy nights with this workout by Wodify? Get your workout inspo for the day and get after it.

8 RFT.


The WIT x Under Armour Tribase Reign 4 Pro

A new shoe has officially hit the streets! The WIT x Under Armour Tribase Reign 4 Pro are here to make a statement. Not only can you do the usual high intensity training you’re used to, but their stability, grip and flex also makes them a great shoe to lift in. They’ll move with you through every rep, set and WOD. Try them for yourself now!



How to Wear Your Weightlifting Belt

If you are wondering where your belt should sit when you are about to do a heavy deadlift or a heavy squat, watch this video to see if your belt is in the right spot.


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10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/7: FitoberFest (Prairie Village, KS)
10/7: 2023 KJ Classic (Longmont, CO)
10/7: Pitness At The Mill (Canton, GA)
10/7: Babes with Barbells (Huntington, WV)
10/7: KJ Classic (Longmont, CO)
10/13 - 10/15: Crash Crucible (Spartanburg, SC)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/14: Best Babes Massachusetts (Beverly, MA)
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10/14: Triple Threat Terror 2023 (Forney, TX)
10/14: Oscar Mike Challenge (Lakeville, MN)
10/14: T-Town Throwdown (Toledo, OH)
10/14: Babes and Barbells (Asbury Park, NJ)
10/14: Scream & Clean III (Danbury, CT)
10/14: Girls Gone Rx Canada: Belleville (Bellevile, Canada)
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10/14 - 10/15: The Vanguard (Lakeland, FL)
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10/14 - 10/15: 059 Classic (Modena, Italy)
10/15: Kares CrossFit October Showdown (Georgetown, Guyana)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: Festivus Games – Pairs (Savannah, GA)
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10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/3 - 11/4: Florida Grid League Championship (Orlando, FL)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
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11/18: Turkey Bash (Chatham, IL)

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