Sara Sigmundsdóttir's first CrossFit competition was a surprise, even to her. A good friend encouraged her to register and with no background in CrossFit she said yes. Sara took Second Place in that contest. And, it's no surprise that she got hooked on CrossFit.
Today, Sara is ranked 2nd place in Europe’s Reebok CrossFit Open (just behind Annie Thorisdottir) and is poised to set a few PRs at Regionals in Copenhagen. We caught up with Sara during her preparation for the Regionals to get 4 tips for anyone tenacious about CrossFit.
1. Never give up
Training is tough. Skill-based movements like muscle-ups take a lot of practice and patience. However, if you want to win—you must do the work one rep at a time.
Sara's Tip: "Remember, your biggest competitor is just a name, not a superhero! Be confident that you are prepared to win. When you need more motivation, choose a song that pumps you up when you need it. Here's mine."
2. Warm Up
Like many athletes, Sara learned that a strategic warmup is crucial for preventing injury and to prepare the body to move. As a CrossFit Coach, Sara uses movements learned in study and relies on expert training tips from all over the world.
Sara's Tip: "Your warmup routine should prepare your body for the movements in the WOD. For inspiration, I look to training companies like SKLZ. Check this out:
Here's some more warmup inspiration from SKLZ."
High intensity workouts can result in tight muscles and soreness. To help relieve the discomfort and to restore tissue to healthy function, Sara takes time every day for muscle maintenance. Her go-to products are Barrel Rollers, the Massage Bar and when time and money permit—a professional massage.
Sara's Tip: "Make time to roll out while you are watching TV or any other time you have free time. It’s more important you take care of your body when you have time than to stress about it right after a WOD. And, you should find the right foam roller for you."
Get some Zzzzz’s to get faster? Maybe. Recent research suggests that sleeping for six to eight hours a night can make you faster. Sara still relies on training to improve speed and sleep to enhance recovery.
Sara's Tip: "Get at least 7 hours of sleep every night. Do your best to go to sleep at the same time most nights and turn off all your electronics (even your smartphone) an hour before bed."
After working hard and following all her own advice, how does she know she's ready to compete? Sara explains: