Tag Archives: annie thorisdottir

Workout of the day for Thursday 11th January – Barbell Cycling

Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.

It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.

Here are some key tips…

On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position

On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the descent

You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.

If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.

However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.

Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.

Workout of the Day – CrossFit

A) Barbell Cycling

21-18-15-12-9-6-3 reps of power snatch

*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.

B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry

Workout of the Day – MetCon

Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap

CrossFit Mobility Tip: Improving your Hip Extension Capacity

This week’s mobility focus will be on improving your hip extension capacity. You’ll see Annie Thorisdottir (two time CrossFit Games champion and “Fittest Woman on Earth”) demonstrate two variations of the classic “couch” stretch and a self-myofascial release technique for the front of the hip.

Full range of motion hip extension allows you to get better access to your “posterior chain” (especially glutes). I.e., it makes you more awesome. Try doing these mobs every day for 2 minutes each per side for two weeks and see the results yourself!

Annie Thorisdottir at the CrossFit Games
Post Questions for Jami in the comments!

Workout of the day

A: Power Clean 3 X 3
B: 15 – 12 – 9 of:
Power Clean 80/60kg
Ring dips

CrossFit Thames: Coach Jay’s Personal CrossFit Story

Day 4 of Visitor’s days at Reebok CrossFit Thames! We love meeting new people. Today, we don’t have one Workout, we have three Workouts!

Jason Williams once played basketball every day. He even dabbled in coaching and personal training. But In 2002, he tore his ACL. A year later, he was focused on recovering from his injury and working as a program manager at a bank in California.

“I ended up sitting behind a desk for seven to eight years, not really exercising at all,” Williams says.

At 315 pounds, athletic activity became difficult. “I tried to play basketball and could barely get up and down the court,” Williams explains.

He sought out boot camps, but stopped going after six months of sporadic attendance. On the verge of splurging on a personal trainer, Williams received an email from one of the boot camp organizers.

“He decided to open up a CrossFit,” Williams says. “My wife and I headed to CrossFit Oakland to check it out.”

The couple walked into Mike Minium and Nicole Okumu’s gym in Emeryville, Calif., and saw people doing handstand push-ups.

“I didn’t believe I could do this,” he says.

Finding CrossFit

Okumu reassured Williams he’d be able to scale the workouts. So, Williams and his wife signed up and prepaid for four months of membership.

His first workout was Helen.

“It took me 27 minutes,” Williams remembers. “I couldn’t do pull-ups. I could do kettlebell swings, but I had terrible form. I could do running, but it was not really running.”

His second CrossFit workout was Filthy Fifty. Scaling all the movements and doing only 25 burpees, Williams finished in 57 minutes. Still, he vowed to show up daily.

“I was willing to put up with the pain,” Williams says.

He made it a nightly habit to check CrossFit.com for the following day’s workout. This provoked a sleepless night when he saw the next day called for running a 10K.

“I had never run a 10K,” Williams says. “It took me under an hour to finish, and I was so proud of myself. I could barely walk for the rest of the day.”

Over the course of five months, Williams lost about 50 pounds. Slowly, he and his wife tackled their diet.

“We planned what we were going to eat the week before and that kept us healthy,” he says.

Their workout schedule was three days on, one day off. The two ate with the purpose of feeling good for workouts.

Williams enjoyed seeing his physical improvements and got hooked on the CrossFit community. A few months in, Williams figured out how to do pull-ups.

“During the second round, someone noticed and everyone turned around and started clapping,” he remembers. “It was awesome.”

Shortly thereafter, the soreness dissipated and Williams started repeating workouts and recording faster times.

The Birth of CrossFit Thames

In 2008, after a year of CrossFit in California, Williams and his wife relocated to London for a job opportunity. At the time, there were no affiliates in London.

“I felt empty,” he says.

After attempting CrossFit at a globo gym, he found people doing CrossFit workouts in the London area. A year later, Williams played a part in opening CrossFit Central and became one of the trainers.

“If I want something and it’s not there, I’ll try to create it,” he says.

Williams met Jami Tikkanen at CrossFit Central. Tikkanen is coach to two-time Games champion Annie Thorisdottir. Williams wanted to take his commitment a step further.

“Jami and I had ideas of our own, so we talked about opening our own space,” he says.

Three months later, CrossFit Thames opened its doors. Williams and Tikkanen started with no members, but people found them.

“I wanted a place where I could continue what I started in California,” Williams says.

Back in California, even Williams’ mother tried CrossFit. Before starting at CrossFit Vallejo, her exercise entailed walking 30 minutes every morning. She couldn’t do a push-up or a pull-up and had never run much more than one mile.

“After eight months of CrossFit, my mom ran a half marathon and can now do 50 push-ups,” Williams says. “She also competed in a CrossFit competition. The fact that she was there, doing double-unders and kettlebell swings is incredible.”

About six months ago, Williams left his full-time job to co-run CrossFit Thames full time.

“I was ready to take that risk,” he says.

Williams enjoys creating an environment similar to the one at CrossFit Oakland, which changed his life.

“Seeing our box change other people is so rewarding,” he says. “I didn’t get to do that with my day job.”

When it comes to coaching, Williams shares his story with everybody. “I don’t know what everyone’s motivations are, but I think it’s valuable for people to know how much of a difference it’s made for me and my mom,” he explains.

Williams empathizes with the frustrations of beginning CrossFitters and wants members to know he’s been there.

“Having gone through what I did helps me teach other people,” he says.

When Williams sees 25 people show up for a workout, work as hard as they can and high-five each other at the end, he knows he’s changing lives.

“I can take credit for creating that,” he says.

This story was originally published here: CrossFit Community: Finishing What He Started
Want to learn more about what it’s like to be a member at Thames? Check out Coach Jim’s and Julia’s story below.

Workout of the Day

I go, you go…
4min AMRAP:
– 3 Over the bar burpees
– 3 Thrusters 50/35kg
REST 2mins
4min AMRAP:
– 80m Front Rack Carry 32/24kg
REST 2 mins
4min AMRAP:
– 3 Toes to bar
– 3 Slam balls

– This is a partner workout. In Each AMRAP you take it in turns. E.g. Partner A does 3 OtB Burpees, 3 Thrusters, Partner B then does 3OtB Burpees, 3 Thrusters…..and so on.

– The score is is your total rounds for all 3 AMRAP’s.

European Regionals summary


What a weekend at the Regionals in Copenhagen this weekend! The competition for a spot at the Reebok CrossFit Games is only getting bigger and better every year. Some of the most impressive performances this weekend included Annie’s record matching Diane (1:54) and Numi Snaer Katrinarson’s epic battle against Lacee Kovacs in the men’s final event.

The Regionals were a great opportunity to work with amazing athletes and I couldn’t be happier with Annie Thorisdottir’s and Frederik Aegidius’s performances over the weekend.

The event wouldn’t have been possible without the crowd cheering athletes on. The weekend gathered over 2000 European CrossFitters under the same roof (never mention the CrossFit Tour party on Sunday night which was..Legen-….wait for it…dary!)

Seriously, you need to make the trip next year!


Workout of the Day
Mobility work

Athletic Skill Levels

Register this week for the Crossfit Open!

Registration for the 2012 Reebok Crossfit Open begins this week on Wednesday 1st Feb.

The Open consists of 5 workouts with one being released each week starting 22nd February. Have a look around the Games website for more info. The Open is ‘open’ to any and all who wish to give it a go, so if you want to see how you stack up against the rest then make sure to register!


A blast from the past!….Our very own Sam stands alongside Annie Thorisdottir. Little did we know (when this picture was taken) that Annie would win the 2011 Crossfit Games and become the Fittest Female on the planet! Last year, Sam and Jos both qualified from the Open and went on to compete against some of the fittest people in Europe at Regionals. They both did TCF proud! Can they make it a stage further this year? Will anyone else from TCF be joining them?!

Workout of the day

A: Snatch
– Use 80-90% of 1RM
– 4-6 sets of 3 reps

B: Ladders, 10-1 of each (first round do 10 reps of each, second round do 9 reps of each etc)
– Push-up
– Squat
– Pull-up
– Sit-up
– Immediately finishing the ladder run 400m

Good Luck to All!

Jami (centre) with the past two CrossFit Games winners, Jason Khalipa (left) and Mikko Salo (right)

Jami is currently in California working with Mikko Salo and Annie Thorisdottir (a women’s favorite this year) as their physical therapist and osteopath. You can check out some of his techniques in the mobility blog.

We’re wishing the best of luck to the competitors in both California and Manchester (Phil, Josh, Jay) this weekend!

Weekend WOD:

In lieu of our weekend park workout, select one of the Crossfit Games WOD’s to do on your own.