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
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
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 "
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
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