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A WOD From Katrin Davidsdottir If Your Gym is Closed

While some businesses are starting to open back up around the globe, for many of us, our neighborhood gyms still aren’t available. If you can’t hit your local box but don’t want to fall behind on your fitness, here’s a simple but sweaty one from Katrin Davidsdottir that you can do at home.

An At-Home WOD From Katrin Davidsdottir

3 rounds for time

  • 800m run
  • 30 dumbbell snatches
  • 30 front squats with the dumbbell

https://www.instagram.com/p/B9ryJ66JVzW/

Katrin always knows what to do. Get to work!

Main image: Katrin Davidsdottir/Instagram

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Katrin Davidsdottir Shares an Important Lesson in Girl Power and Solidarity

Competitive sports are, well, competitive. Some people have a way of taking it too far, though, believing that one’s success is directly correlated to another’s setback.

Katrin Davidsdottir took to Instagram to remind us that everything is better when we all support each other, that someone else’s success takes nothing away from you, and that there’s room for everyone to improve each and every day.

https://www.instagram.com/p/B9PMhYppK8I/

Main image: Katrin Davidsdottir/Instagram

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Katrin Davidsdottir Wants You to Set Bigger Goals

With the new year right around the corner, many of us — from the elite to the beginner — are busy setting our goals. What do you want to see from yourself in 2020? Are you aiming for your first strict pull-up? Muscle-up? Do you want to consistently hit the gym three times a week?

Whatever the case may be, Katrin Davidsdottir encourages you to think big.

https://www.instagram.com/p/B3Kby4vlRSr/

Main image: Katrin Davidsdottir/Instagram

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A Back Injury Kept Katrin Davidsdottir From Competing in Dubai

You might have noticed a familiar face missing at the Dubai CrossFit Championship: Katrin Davidsdottir, with a “WD” for every event on the leaderboard. The former Games champ took to Instagram to explain what held her back. But don’t count her out — this isn’t the end. Feel better soon, Katrin!

https://www.instagram.com/p/B6CuKkxFCBM/

Main image: Katrin Davidsdottir/Instagram, photo by PQP

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This EMOM From Katrin Davidsdottir Will Destroy Your Shoulders

Want to know how Katrin Davidsdottir has become one of the fittest women in the world? She programs WODs into her training that push her body to the limits. Just look at this EMOM she recently tackled.

EMOM x 10 minutes
10 OHS at 95# + 10 strict HSPU

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If you’re fast like Katrin, you’ll have a little rest time each round. Otherwise, get ready to hustle.

The goal here is simple: try to go unbroken and finish each round as quickly as possible in order to maximize your rest time.

Now, that might mean you scale some or all of this workout. The overhead squats are easy enough to scale — simply choose a lighter weight. Let’s talk about the strict handstand push-ups.

Scaling Strict Handstand Push-Ups

You have several options to choose from if your strict handstand push-ups aren’t quite where they need to be, the most obvious being kipping handstand push-ups.

If those are too much of a challenge, there are a few directions you go could in. If spending time upside is something you need to work on, you could do handstand holds against the wall. These will help you get comfortable with the position, allow you to work on technique, and also give you a chance to build upper body strength.

However, you could opt for traditional push-ups instead. This is yet another great opportunity to build strength. If you need to scale this further, you could do push-ups from your knees or with your hands on a box, to change the incline and make it easier. Incline push-ups with your knees on a box are another excellent way to scale handstand push-ups.

Loosen up those shoulders and get ready for a really spicy one — this is going to burn. Good luck!

Main image: Katrin Davidsdottir/Instagram

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A WOD From the Dottirs

You know what they say: friends who train together stay together. Two out of the three Dottirs — Annie Thorisdottir and Katrin Davidsdottir (major friendship goals) — spent some quality time together at CrossFit Reykjavik for this WOD that’ll have your lower body screaming.

3 rounds for time

  • 25-cal row
  • 100 double-unders
  • 25 box step-overs w/ 50-lb dumbbells
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1. Rowing

Here are three tiny tricks to make your rowing more efficient:

Relax Your Elbows

The tenser you keep your arms, the more you’re going to fatigue yourself. Remember, the majority of rowing is driven through your legs — which brings us to our next tip.

Push Your Feet Into the Pads

Your legs are stronger than your arms — use them! Drive through your feet to generate more power with your quads.

Stop Scooping

The quickest way to get from Point A to Point B is a straight line. If your rower handle isn’t traveling in a straight line, you’re doing more work than necessary.

2. Double-Unders

Grab your favorite speed rope (we love this one) and get crackin’. Again, don’t do more work than you have to! Keep your body relaxed, and jump just high enough to allow the rope to pass under you. Avoid kicking your feet forward or back. This uses up valuable energy you’re going to need.

Want help with your double-unders? Here’s some advice from Khan Porter.

If you’re not quite there yet, don’t be afraid to scale these to 200 singles.

(Psst! Want to practice your double-unders more? We’ve got a couple WODs for that!)

3. Box Step-Overs

50-pound dumbbells are a pretty heavy load, and the rep count is significant. If you can’t confidently get over the box under these circumstances, find a weight that’s challenging but one you can still hang on to so that you’re able to always keep moving on these.

Main image: Annie Thorisdottir/Instagram

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9 Female Athletes Breaking Barriers

Functional fitness is designed to push boundaries, break all the rules, and test you physically and mentally. It encourages you to do things you’ve never done, and dare to dream big. Perhaps one of the best parts of all? It’s put female athletes in the spotlight possibly more than any other sport, and they haven’t hesitated to prove they can do anything they set their minds to. These women play a significant role in fitness, as they break down all barriers and stereotypes society has created for women throughout the years. Their discipline and dedication to their sport are beyond moving, and we find them as sources of inspiration on the daily. Here are just a few of our favorites.

Amanda Allen

Amanda Allen had just nine months of training when she first entered the arena to compete at the Games. She’s a two-time champion in the 40-44 age division as well as a motivational speaker and coach. Last year, she underwent surgery to remove fibroids, but nothing could destroy her positive attitude. Allen showed all of us you can do anything you set your mind to, and her upbeat attitude is contagious!

Kara Saunders

Named 2017’s second fittest woman on earth and a six-time Crossfit Games competitor, Saunders is not only a professional athlete but also the owner of Crossfit Kova. She won the Spirit of the Games award and came first in Regionals — four times! One of the reasons we love Kara so much is because she sets a positive example for women about what it means to love your body.

Alethea Boon

Boon is a three-time Games competitor and former elite gymnast. After rupturing her Achilles tendon during a set of box jumps during the 2016 Games, she recovered and came back more determined than ever. More recently, she finished fifth in the 58kg weight class for Olympic weightlifting at the Commonwealth Games. It’s impossible not to look up to her.

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Marya Drabicki

16-year-old Marya Drabicki is a Games athlete and also a USAW national champion. Drabicki has been open and honest with her followers about her journey getting healthy through training and smart eating, and her work ethic has clearly paid off. Way to be!

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Tia-Clair Toomey

Toomey was born in Queensland and started her fitness journey in track and field. After only two years in the sport, she came in second at the 2015 Crossfit Games. In 2016, she got second place again, and also participated in the summer Olympics, representing Australia in Olympic weightlifting. In 2017 and 2018, she stood atop the podium at the Games, and in 2018, she became a Commonwealth Games gold medalist, taking first in her weight class for Olympic weightlifting. Nothing can stop this woman.

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Annie Thorisdottir

Annie owns Crossfit Reykjavik in Iceland, her hometown. Her past includes ballet, gymnastics, and pole vaulting. She’s a two-time Games champion (a rarity!) and was 2017’s third fittest woman on earth. Thorisdottir once suffered a back injury she feared would prevent her from ever training — even walking — again, but she refused to quit. Her determination is unparalleled.

Brooke Ence

Ence used to be a high-level dancer but eventually decided to pursue functional fitness and as a rookie, qualified for the Games in 2015. Ever since she first came on the scene, she’s been a crowd favorite. In 2017, she suffered a herniated disc and had to pull back significantly from training. These hurdles have not stopped her, though. She’s back in the gym working harder than ever and also spent time on the big screen, acting in Wonder Woman and Justice League.

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Krystal Cantu

Cantu is major goals. This adaptive athlete laughs in the face of a challenge and has overcome obstacles with grace and strength. It’s not just her fitness we love — it’s her uplifting attitude. Check out that monster deadlift.

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Katrin Davidsdottir

Davidsdottir took the title of Fittest Woman on Earth twice, in 2015 and 2016. Her passion for the sport is palpable, and women all across the globe follow her not only for her fitness and nutrition guidance but because of the feeling of hope and ambition she carries with her wherever she goes.

Every day, each one of these women is an example of empowerment, strength, discipline, and unlimited possibility. Who inspires you the most?

Main image: Alethea Boon/Instagram

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Annie Thorisdottir and Katrin Davidsdottir Are Friendship Goals

How about that marathon row, right?

When you’re sitting on a rower for that long, you’re going to need a little help getting through it. For Annie Thorisdottir and Katrin Davidsdottir, that meant getting through it together. The longtime friends rowed right next to each other, and Dave Castro shared a funny story about an exchange they had mid-workout… or, almost had, rather.

annie thorisdottir and katrin davidsdottir
Annie Thorisdottir/Instagram

“I tried to talk to Katrin but she didn’t reply,” Annie said. “I said, ‘We’re doing so good, Katrin. Tell me we’re doing good.'”

“You said that?” responded Davidsdottir. “I couldn’t hear you.”

Davidsdottir added that having Annie next to her brought her comfort during the inescapably long marathon row (which Thorisdottir, by the way, didn’t think was that bad). Beasts! Both of them.

You know what they say: friends who row together…

Main image: Annie Thorisdottir/Instagram

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The Elite Are Ready for Regionals!

Regionals. Have. Arrived. Week 1 kicks off with the East Regional, Europe Regional, and South Regional, and it’s safe to say the athletes are ready.

East

Europe

South

See ya soon regional ?? #6days #2018 @redbull

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Good luck to all the competitors!

Main image: Jared Enderton/Instagram, photo by Amie Jindra

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The Open Leaderboard Reveals the Top Athletes

The Open is officially done, and the leaderboard has revealed who performed best over the last five weeks. Perhaps unsurprisingly, Mat Fraser sits at the top for the men, followed by Alex Vigneault, Willy Georges, Jean-Simon Roy-Lemaire and Patrick Vellner. The one and only Rich Froning isn’t far behind in 10th, Scott Panchik is 12th and Mitch Sinnamon is in 39th.

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The women’s division proved to contain some seriously stiff competition. After an amazing Open, Cassidy Lance-McWherter finished in first, followed by Kara Saunders, Carolyne Prevost, Camille Leblanc-Bazinet (shoulder surgery? what shoulder surgery?) and Annie Thorisdottir in fifth. Two-time fittest woman on earth Katrin Davidsdottir is in eighth, 2017’s champ Tia-Clair Toomey is 11th and Jessica Coughlan finished in 20th.

As we’ve seen time and time again, the Open leaderboard doesn’t guarantee what will happen come Regionals or the Games, but it’s certainly an indicator of who was best prepared for this grueling five-week challenge. Congrats to everyone who competed!

Main image: Mat Fraser/Instagram