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1. TIGHTEN YOUR TECHNIQUE BAR

Sara Sigmundsdottir works closely with the weightlifting coach Erik Lau 101 Kelner, and this time productively significantly improved strength, speed, technique and the ability to raise well - under pressure - through a variety conditions.

a method that is used by Erik rep is without its athletes if they take a step forward or backward when they rise a lift . This rigor requires the athlete to develop an even stricter form of technical skills, which clearly pays over time.

Take. Snatch the scale of the event in 1 Regionals Meridian eg

workout is composed of the following:

• 10 Squat Snatches 60 kg (135 lbs)
• 8 Squat Won 65 kg (145 lbs)
• 6 Squat Won 70 kg (155 lbs)
• 4 Squat Snatches 75 kg (165 lbs)
• 2 Squat Won 80 kg (175 lbs)
• 11 minute time course of

Sara finished the race in 6:21, and took first place. Thorisdottir Annie was right behind her and completed 30 Snatches at 6:24. The race was a fierce display of two incredibly talented and motivated athletes fighting for victory. But he has clearly demonstrated the ability to raise Sara well under pressure, even with a 2 X Games Champion intimidating and iconic breathing down his neck.

There's never a moment you stop learning, with a lift or movement. If you feel you have reached a point where you can not do more, or are unsure of progress and return to the beginning and start again. Be strict on yourself, and always strive for technical excellence.

2. WORK ON MOVEMENTS STRICT

A video posted by Sara Sigmundsdóttir (@sarasigmunds) on 2 May 2016 to 11 : 59 PDT

one of the favorite exercises is the Sara Sigmundsdottir Strict Handstand push Up , and she excelled in these during the Regionals in Event 2 (Regional Nate). Kipping movements are definitely faster than the strict, so if the goal is to complete a WOD in as short a time as possible, then Kipping exercise will of course be most effective to reach your final goal. But just because most WODs are generally designed to be completed in a time as fast as possible, or to fit in as many reps as you can, does not mean that you only need you Kipping movements and neglect strict exercises your other workouts and training.

Sara makes use of many strict exercises to build strength, control and power. You can not strict movements wrong, and done properly, they are tough. This is a good thing, because the right type of stress and resistance obviously makes you fitter and stronger.

Always fun to start the day with muscle strict ups with 14 pounds med ball 👌🏻 Try it out !! 5 sets of 3 reps #noprobrem @niketraining #niketraining #justdoit #nike @FitAID #teamFitAID #FitAID #jaw #jawsome #jawgrips #jawambassador @wodcrusher #gloiceland #glofakafeni #harfaktory #cfsudurnes #crossfit # weightlifting101 @cfsudurnes

A video posted by Sara Sigmundsdóttir (@sarasigmunds) on April 29, 2016 at 10:51 PDT

3. FORGE MENTAL TOUGHNESS WODS BY YOU WELL TAKE YOUR COMFORT ZONE.

'1000 Burpees for time its good to anyone? I did not think.

But that is just one of the workouts Sara Sigmundsdottir she built a spirit of iron. There is absolutely no skill involved whatsoever, without the necessary equipment and it is just you against you. It is beautiful and will not post instagram flashy, but if you fill it, you will become a stronger person mentally.

These types of WODs will also change your point of view, and to make other WODs then look smaller and more manageable. Sarah is now an athlete who knows it takes to make 1000 83:40 Burpees, and she understands what that feels like. So when they arise in another form in its next WOD, they will not look intimidating as before, and mentally, it can readjust to complete them.

Ernest Hemingway wrote some things in life "burn the fat off our souls." Make 1000 Burpees for time is one of those things ...

workout Sara Sigmundsdottir called KETTLEBELL HELL

Sara: 'If you want to work on your mental side I recommend this workout: Kettlebell Hell

4 towers to increase the load:

• 10 Double KB Clean
• 10m Double KB FR Carry
• 10 Double KB Stoh
• 10m Double KB FR Carry
• 10 Double KB FR Slots
• 10m Double KB FR Carry
• 10 Double KB FR Squat
• REST 3 minutes b / t rounds

recommended weight 16/12 kg initial (35 / 26lbs) or more if you dare .. Take someone who pushes you! BK Gudmundsson thank you for the competition "

A video posted by Sara Sigmundsdóttir (@sarasigmunds) on February 9, 2015 at 6:17 PT

4. SMALL tHINGS make big differences: EFFECTIVE TRANSITION BETWEEN THE YEARS

One thing you will notice in Sara looked Sigmundsdottir competition is that it is very effective when it comes to the transition between exercises within WODs. His coach, John Singleton is a strong supporter of effective movements for all years, but it is also clear how his great coach brought in its transitions as well.

For example, the event 6 to Regionals began with 1000 meters on an assault bicycle. When the event began, most athletes sprinted forward, sitting on the seat, adjusted their feet on the pedals and started. Sara, on the other hand, had positioned pedals (before the start of the event) in such a way that she was able to intervene directly on the bike pedals and use his momentum down so that she was sitting on the seat to start the wheel turning motor. Once she sat on the pedals were already running, and she did not have to generate momentum from scratch.

This is only a small detail, but it was a more effective way to make the transition on the bike, and small details add up to create larger benefits. In events where the winners can be separated by hundreds of a second, they can tell the difference between the positions on the leaderboard.

Transitions Live workout Open against Katrin Davídsdóttir

Another example is how Sara Sigmundsdottir approached Handstand push Ups in this live open workout. Here, she used the momentum of his walk (rowing) to plexiglass screens athletes for HSPUs balanced against, to throw himself on his hands and directly in the movement. Instead of stopping, to take a step back, then another forward when she was ready to move in HSPU, she wasted no unnecessary movements, time or energy. Again, this is a small detail, but it is important in its own way.

Think of the transitions you will have to do during a WOD and plan the most efficient way to do it. It will help you avoid unforeseen problems and speed up your pace.

5. ENJOY YOUR CROSSFIT

Sara Sigmundsdottir competition with its almost unrivaled determination and desire to win. She is on, focused and serious before the start of each WOD. But after watching and you see a smile light radiating his face, and a young Icelandic girl who loves to compete and get better.

As she walked down the middle of the Caja Magica (Magic Box) stadium in Madrid after a first place win at Regionals Meridian (after the other athletes had left the ground), you can see the passion she felt for what she did. The applause, singing and the respect of the crowd was electric, and his smile flashing reported at that time, she was exactly where it should be.

Roll on the CrossFit Games. 2016 will be an exciting year.

Sigmundsdottir perfect his work barbell © Bjarni Sigurðsson

Sara perfecting his Pull Ups © Bjarni Sigurðsson

The first two events were California Club and Adios Amigos. Read more about updates and articles on the CrossFit Games live and all athletes

EVENT 1: CALIFORNIA CLUB

• 8 Deadlifts
• 40 GHD sit Ups
• 80 Double unders
• 4 Climbs Rope
• 80 Double unders
• 40 GHD sit Ups
• 8 Deadlifts

EVENT 2: ADIOS AMIGOS

• 12-9-6 representatives of
• Snatches *
• Muscle Ups
• * increased load at every turn

Schadl TOMMY AND HIS MUM CROSSFIT oF THE YEAR!

Tommy is 16 and participates in the 16-17 years division.

for the last 6 weeks, the mother of Tommy Tommy was conducted 80 miles there and 80 miles back to CrossFit Mentality every day to work with Panchuk brothers and prepare for the Games. He was 4th last year.

SHAWN RAMIREZ

Shawn Ramirez sits in first place in the Masters 40-44 division after a second place in the club of California and a first in the Adios Amigos events. The 'Ram' is the favorite to win and show strong performance so far that he has his eyes once again put on the first place.

LUIS OSCAR MORA

Luis is the only male competitor in Latin America participating in the Games. He is 17 and trains at Crossfit Vallarta. In the first case (California Club) he finished in fourth place and smashed his way through the 151 kg (335lbs) Deadlifts with ease during the grueling shredder.

He finished with over six minutes remaining.

ALLISON WEISS

At 17, Allison took first place in Adios Amigos and the third in California club make him the first place in adolescents (16 to 17). Division at the end of the first day

TRY THESE EVENTS fOR YOU

CALIFORNIA CLUB

Here are the weights for the Deadlifts in different categories:

• Masters 40-44, Masters 45-49, Masters men 50-54 165/115 kg (365/255 lbs).
• Masters Women 50-54 102.5 kg (225lb)
• 55-59 151/92 kg Masters (335/205 lb)
• 124/83 kg masters (275 / 185lb)
• 92/65 teens 14-15 kg (205/145 lbs)
• teens 16-17 151/92 kg (335/205 lbs)

ADIOS AMIGOS

Adios Amigos is an interesting event because the weight on the barbell for Snatches increases, decreased muscle Ups. It is guaranteed to test your technique under pressure and fatigue.

Muscle Up time! © CrossFit Inc

Tommy works hard games © CrossFit Inc

Despite his impressive record, Mat Fraser is a humble, dedicated and honest athlete. Here are five tips will help you learn from one of the best in the Crossfit, and the favorite of many people to win the 2016 CrossFit Games.

1. BUILDING FOUNDATIONS stength INVINCIBLE

See Mat Fraser smashing A 142 kg (315 lbs) Snatch PR in this video CrossFit Inc:

Mat Fraser has a tremendous background of strength and weightlifting.

• he was 13 years old when he won his first national title in weightlifting.
• in 03, 05 and 07, he was at school age champions
• Mat became Canadian junior champion in 09.

day where he graduated from high school, he moved to Colorado and started training full time as an Olympic weightlifter. In one year, he was snatched 130 kg and clean and Shakes (0 kg to 77 kg body weight). Then he broke his back because coaches forcing it to continue to compete, even after he knew something had happened (see below)

Although he found hard to weightlifting first he persisted, and it paid .:

I did not take off with weight lifting. I had to keep coming back and continue to do more, learn more. With weight lifting you can always get better. You can still have a straight pull. You can always be stronger and faster. "

When Matt had recovered from his injury and discovered Crossfit, it was years and years of force and lifting experience under his belt, which gave him a huge advantage over many of its competitors. We have not all his elite background, but it shows us a decent base of the force set you up for a strong advantage in any type of Crossfit WOD or programming. Schedule your work force, and build foundations.

• Squat
• Press
• Deadlift
• Clean
• Snatch

2. HOW TO HANDLE AND RECOVER MENATLLY OF INJURY BY

"Injuries will suck if you let them. To me they are minor detours in the journey "

Mat Fraser broke his back in two places that took him out of weightlifting for the better part of the year. He was told he would never be able to lift again, and informed by many surgeons that he would never be able to do anything more than a light jog. After experimental surgery in California with a 50/50 chance of success, he recovered, and with the high caliber and athleticism of its investment in the Games and most recent performance at Regionals East, you can see how develop a strong will, it actually is.

injury occurred in training, and even then it was always done in the competition, where he finished 2 of the competition 6 lifts the day. On his return to the United States, he asked to see a doctor before touched a dumbbell again, and it is then that he learned that he had broken his back in two places.

His experience has shown him the vital importance between pushing yourself and listening to your body. for Mat, he understands more than most of the negative effects of the injury, but he used them to make him strong, humble and forge him in the phenomenal athlete he is today.

The quote sums up his attitude perfectly, and shows that we can look at the wounds as fuel to pull ourselves back in training, and come back even stronger than before.

3. HOW TO HANDLE NERVES

"When I see an upcoming competition I'm so scared. A lot of times just before an event I'll turn around and throw up because I'm so nervous. The closest competition is becoming more and more afraid that I receive upon completion begins, that fear disappears like a switch.

Mat Fraser, as Ben Smith, is humble about his ability. it does not boast and brag about what he can do and achieve. He talks openly about how he feels nervous before the event, and when it starts, he lets his results do the talking.

We are all nervous. It's natural. Part of what we feel before an event or a WOD is our body and how to prepare for success in any task of the spirit that lies ahead. Mat focuses on his training. He recalls that he can do it, and it is prepared. Do the same thing, focus on the end goal and once the competition or training session starts, the nerves go away and make you well.

4. 'LOVE WHAT YOU DO' MAT FRASER

I made a promise to myself the day I do not not like the day I not having more fun, I'll just walk ... but now I'm having the time of my life. "

After Mat recovered from his back injury, he made a final weightlifting competition where he hit a couple of targets he had worked towards for a long time. He went to his coach, who gave him a hug of congratulations, and said, "I'm done" before leaving the competitive weightlifting. He went out on a high, requiring a change, moved in an oil field town called Rocky Mountain House, Alberta, Canada. There, he worked for four months on the thrust platform 0 hours a week. There were no days off, only when it rained. After the summer was out, he started college, and rediscovered his love for training.

#tbt to play with some #gymnastics. | What do you think 15.4 will bring us? Something heavy would be nice! ! ! @Nike #JustDoIt #Nike @NikeTraining #NikeTraining @RedLinegr #redlinegear #toetheline @killcliff #kcbarbellclub #killcliff @paleopowermeals #ppm @fuelforfireperformance #fuelforfire @nfsports_ #nfsports @crossfit #crossfit @CrossfitGames #CrossfitGames #gynasty #flip 15point4 # # 15.4

A video posted by Mathew Fraser (@mathewfras) on March 19, 2015 at 7:17 PDT

taking time away caused him to miss the training, and it's when he discovered Crossfit. All split up and his passion for the sport was revived. It shows that it is important to remember why you chose to do so.

There are a few just people in the world with a realistic chance of winning the CrossFit Games (if that is your goal, then go for it!), But whatever your personal goals, if you can combine your passion and motivation, you will be a strong athlete, tough and unstoppable! Passion is a powerful motivator, and Fraser illustrates this exceptionally well.

Preparing for the launch down this weekend @crossfitfree 325 own complex #clean #redlinegear of #toetheline #paleopowermeals #crossfit of #nfsports_

A video posted by Mathew Fraser (@mathewfras) on April 10, 2014 at 9:46 PDT

5 . DO NOT REST ON lAST WINS

last year was last year. I do not get extra points for what happened last year. This year, who knows what will happen?

2014 was the year of rookie Mat Fraser to the CrossFit Games and took 2 ^e place. A year later, he took the same place, and it is the favorite of many people to win the crown of Fittest man in the world this year. Despite this impressive and all the hype charts, he keeps his head down and stay focused. It shows the importance of

• Keep your mind on your own performance
• Use past achievements are milestones to beat
• Always remember that you can always get better

Mat Fraser: "what shall I do tomorrow that will make me better"

So what do you think? Mat Fraser can take first place in the CrossFit Games this year? I look forward to your comments.

Back and even better than before © Pinimg

The second day of the 2016 CrossFit Games started with all male and female athletes gathering at 03:30 am. They looked with bleary eyes as Dave Castro announced that they would now be boarding a plane at LAX Airport in Los Angeles to an unknown location for the first event.

RANCH

For the first time since 09, the individual competition CrossFit Games began in Aromas, California. The first event was a race to punish through the surrounding hills, valleys and forests

EVENT 1.! 7 KM TRAIL RUN

In the hot California sun, this event was as brutal as it sounds. The track was dusty and had great hills and steep slopes. Directly start Mat Fraser leading the pack with Josh Bridges, Noah Ohlsen and Alex Vigneault.

Tia Clair Toomey and Katrin Davídsdóttir both look strong, but Sam Briggs started the race at the front this is exactly where it remained throughout the race! She finished in first place for women, and in third place, beating 38 guys! Pretty impressive considering it also just fly over the US and not have the acclimation time or adjust the new time zone.

Mat Fraser did not even breathing hard after completing the race!

LEADERBOARD

Women

1. Sam Briggs
2. Kristin Holte
3. Kristi Eramo

Men

1. Mat Fraser
2. Josh Bridges
3. Brent Fikowski

most athletes pants because poison oak and possible rattlesnakes were

event 2 :. Raised SCALE

This event was an absolute strength test. Dave Castro introduced a twist as well by ordering that whoever athletes finished the race last track was the first to start the deadlifts. The event was as follows:

Similar to the 09 deadlift scale, where 1 rep is made every 30 seconds through a series of 20 barbells that each increase in weight

• .. Men: 425-435-445-455-465-475-485-495-505-515-525-535-545-555-565-575-585-595-605-615 lb
• Women's 275 lb. -285-295-305-315-325-335-345-355-365-370-375-380-385-30-395-400-405-410-415
• The athletes lift in reverse order they finish the race. Last on the race will raise first. First up on the race will last.
• The deadlift scale will begin 10 minutes after the last athlete finishes the race.

LEADERBOARD

Women

1. Brooke Wells
2. Candice Wagner
3. Tia Clair Toomey

Men

1. Sam Dancer
2. Alex Vigneault
3. Lucas Parker

TRAINING TIPS: LUCAS PARKER

During Deadlift Lucas scale used periods of rest incredibly effective. It sits on the weight and regained his composure after each lift. Taking time it focuses on breathing and walked throughout the entire event, earning a well deserved third.

What was also clear from the event was that Sam Dancer is simply a beast.

CrossFit GAMES EVENT 3: MINI RANCH CHIPPER

This was a quick event that systematically destroyed each leg athletes, then the center line and then asked them to sprint a huge hill. Many athletes have shown tremendous courage and determination such as Fraser, Thorisdottir, Reed, Gudmundsson, Fikowski, Vellner and Wells

• For the time :.
• 50 wall-ball shots
• 25 med-ball GHD sit-ups
• sprint hill with the med ball

Men use 30-lb. ball

Women use 20-lb. ball

LEADERBOARD

Women

1. Annie Thorisdottir
2. Brooke Wells
3. Tennil Reed

men

1. Brent Fikowski
2. Mat Fraser
3. Patrick Vellner

overall, it was a brutal day athletes, especially considering that they had been up since 3am. He retraced the events Crossfit earlier, and added a touch of nostalgia to the whole affair. For more information on CrossFit Games and the athletes participating, see our section CrossFit Games.

Mat Fraser wins by a clear minute © CrossFit Inc

Lucas Parker mans and deadlifts! © CrossFit Inc

Sam Briggs during 7 km Trail Run © CrossFit Inc

10. EMBRACE YOUR MIND COMPETITION

Annie Thorisdottir is both humble, yet open to admit she wants to win every time she competes. It is very competitive, which helps you improve in Crossfit, but his ego does not get in the way if it finishes in second place. For her, it does not lose or it wins or learns a lesson

'Identify your finish line -. And as soon as you get there find the next. Having goals is essential for growth, essential to learning, essential to be better than you were yesterday.

Annie still fighting for first place © Annie Thorisdottir

So it was the day 3 2016 CrossFit Games, but on day 2 of the competition for individual athletes. Dave Castro had only one event scheduled for Thursday

EVENT 4 :. OCEAN SWIM

With this event, the athletes began on the beach, swam around two buoys, then returned to the beach.

Unsurprisingly the Australians well. Khan Porter was second after Jonne Koski who took first place. Khan used to be a lifesaver Koski and a former competitive swimmer, both have extensive experience in the water.

For women, Tia Clair Toomey, another Aussie, powered his way to an impressive first place that also took her to the top of the leaderboard.

Leaderboard

ThE GARS

Here we can see how athletes are positioned relative to each other. Mat Fraser is opposite, but Brent Fikowski leading a strong charge against him in second place. Only two points separate the athletes of 5 ^e and 10 ^e up to Murph and Squat Clean Pyramid come, it will be of vital events for athletes to create a distance between them and other competitors.

Karl Bjorgvin Gudmundsson in Murph

last year Icelandic athlete took first place in this event . With his experience in gymnastics and excellent running skills, Bjorgvin is naturally suited to an event like this. Fikowski Brent and Josh Bridges are also potential contenders as they both proved their mental strength, courage and endurance in trail running.

One thing is certain, Murph is always a punishing event, and this year will be no different. Learn more about the soldier Michael P. Murphy, the workout is named after.

GIRLS

After four events, Tia Clair Toomey is tops for women. Positions are tightened sixth to tenth, so this classification may be showing some interesting changes at the end of Friday.

Sam Briggs in Murph

winning last year Sam was a force to be reckoned with! If his performance in the racetrack was anything to go by, once again, it will seek to take first place and is the favorite to do so. Kristin Holte was also strong last year Murph, finishing in third place, so watch for it well!

https://www.youtube.com/watch?v=bfAw820pZks

Guy’s Leaderboard © CrossFit Inc

Crossfit Girls © CrossFit Inc

5. SHEILA BARDEN

Sheila started Crossfit in October 2011 after seeing replays CrossFit Games on ESPN. She looked at her husband and said, "Why these girls get to be on TV? I can do that, "without realizing how hard these women worked with Games. It is CrossFit Dewitt on Monday.

Before starting Crossfit in October 2011, Sheila was a gym rat who religiously curled past dumbbells and hours each week an elliptical with minimal results and hungry for a workout than its tested and was much more exciting. It started like most people, hit a WOD a day, but before long turned its "normal" training in a full-on "dependency" and it is on an individualized program, hitting several WODs day set new objectives and crushing weaknesses.

"at the end of the day if you do what you love, then you will be happy"

Wanting to incorporate Crossfit throughout her life, she took his level 1 CF children, certifications powerlifting and mobility and became a coach. This hunger has led to a phenomenal victory 2016 Central Regionals. Can she bring this impressive dynamics on the CrossFit Games in a few weeks