What does a typical day for you involve?
On days when I don’t have classes, like now in the summer when I am preparing for the Games (I am a full time university student) a typical day for me would be something like this:
- 8:30 am: Wake up and eat breakfast and then go in for my first session at 10:00 am, usually done around 12:00.
- 12:00: Lunch
- 2:00 pm until about 4:00 pm: Second session
- 4:00-6:00 pm: Coaching
- Sometimes I add in a third session if I wasn’t able to finish everything on the program before coaching.
- I am always done before 8 pm
- 10:00-11:00 pm: Bed
I have 1-2 days off a week, typically one total rest day and another “active” rest day where I’ll swim or work some random skills.
In the winter when I have school I have to kind of work around my classes and coaching schedule so I’m not always able to get in two sessions. Then I just try to make as much time to train as I can and use my time wisely.
|Clean and Jerk||99 kg||Standard|
|Clean & Jerk||110 kg||Standard|
|Clean & Jerk||125 kg||Standard|
|Snatch||117 kg||Árni Rúnar Baldursson||18 May 2019||Reykjavík, Iceland|
|Clean and Jerk||150 kg||Einar Ingi Jónsson||26 January 2020||Reykjavík International Games||Reykjavík, Iceland|
|Total||266 kg||Einar Ingi Jónsson||26 January 2020||Reykjavík International Games||Reykjavík, Iceland|
|Clean and Jerk||150 kg||Birkir Örn Jónsson||14 December 2019||Christmas Tournament||Garðabær, Iceland|
|Snatch||131 kg||Arnór Gauti Haraldsson||14 December 2019||Christmas Tournament||Garðabær, Iceland|
|Clean and Jerk||157 kg||Daníel Róbertsson||26 January 2020||Reykjavík International Games||Reykjavík, Iceland|
|Total||28 kg||Daníel Róbertsson||26 January 2020||Reykjavík International Games||Reykjavík, Iceland|
|Clean and Jerk||159 kg||Standard|
|Snatch||135 kg||Bjarmi Hreinsson||27 January 2019||Reykjavík International Games||Reykjavík, Iceland|
|Clean and Jerk||170 kg||Bjarmi Hreinsson||27 January 2019||Reykjavík International Games||Reykjavík, Iceland|
|Total||305 kg||Bjarmi Hreinsson||27 January 2019||Reykjavík International Games||Reykjavík, Iceland|
|Snatch||136 kg||Bjarmi Hreinsson||12 October 2019||Nordic Championships||Vigrestad, Norway|
|Clean and Jerk||175 kg||Ingólfur Þór Ævarsson||27 January 2019||Reykjavík International Games||Reykjavík, Iceland|
|Total||307 kg||Ingólfur Þór Ævarsson||27 January 2019||Reykjavík International Games||Reykjavík, Iceland|
|Clean and Jerk||173 kg||Standard|
|Clean and Jerk||64 kg||Standard|
|Clean and Jerk||71 kg||Standard|
|Clean and Jerk||85 kg||Standard|
|Snatch||87 kg||Þuríður Erla Helgadóttir||8 April 2019||European Championships||Batumi, Georgia|
|Clean and Jerk||105 kg||Þuríður Erla Helgadóttir||3 November 2018||World Championships||Ashgabat, Turkmenistan|
|Total||189 kg||Þuríður Erla Helgadóttir||8 April 2019||European Championships||Batumi, Georgia|
|Snatch||83 kg||Birna Aradóttir||26 January 2020||Reykjavík International Games||Reykjavík, Iceland|
|Clean and Jerk||99 kg||Standard|
|Snatch||84 kg||Ragnheiður Sara Sigmundsdóttir||6 November 2018||World Championships||Ashgabat, Turkmenistan|
|Clean and Jerk||105 kg||Standard|
|Clean and Jerk||108 kg||Standard|
|Clean and Jerk||111 kg||Standard|
|Clean and Jerk||114 kg||Standard|
|Clean and Jerk||116 kg||Standard|
Hey Thuri, can you tell us about your background and achievements in Crossfit so far:
I have always been athletic, I started gymnastics when I was about six years old and a few years later I started playing soccer along with the gymnastics. When I stopped doing gymnastics at around 13 years old I turned to track and field. My best event in track and field was the 800m run. I ran track until I started Crossfit in 2010. I originally tried it as an alternative to the track training because of a persistent knee injury from running, but turned out quitting track altogether and starting CrossFit instead.
Thuri shows the importance of mobility work
Thuri Erla Helgadottir
- Won 2011 Meridian Regionals with my team CrossFit Sport.
- In 2012 I was third at the European Regionals and went for the first time to the Games as an individual.
- I was fifth in 2013 at Regionals and did not qualify for the Games.
- Then in 2014 I went team again and won the European Regionals going for the second time with Team CrossFit Sport to the Games.
- Last year I was fifth at the Meridian Regionals, which meant qualifying for the Games. I placed 24th at the Games last year.
- This year I had my best Regional to date (again 5th) and will be going to the Games as an individual for the third time! Third time’s a charm, right?
NTC – NIKE TRAINING CLUB
The NTC gives you access to 100+ workouts, personalised and adaptive training plans, expert guidance and the opportunity to track and record your progress.
Anybody can create a workout plan that’s tough. But it takes intelligent training to get results. No matter your activity or fitness level, a training plan with the right mix of focus, intensity and recovery will move you forward. Set a goal and get after it.
You can even book a class, such as the ones that Thuri has been coaching at recently in Berlin. Check out this one with Sara Sigmundsdottir.
What have your experiences been like so far at the Nike Training Club?
Great! I was so honored to be a part of the Nike Training Club live on Instagram and had a lot of fun with it. I really like how easy it is to be able to workout at home or wherever.
It’s great for people who don’t have all the time in the world to train.
The live sessions also allow people and athletes from many different places and backgrounds come together and train. It is really inspiring to see so many people working collectively towards their respective goals and the atmosphere is always amazing.
Why should people join?
Because it’s simple and fun but provides a great punch. You can get a quick and effective workout anywhere, anytime.
What is your favourite Nike item to train in?
I can’t pick just one! These days I really do love my new Nike Training Pro shirt in Camo though, anything army green or camouflage I’m really feeling right now.
Focused and dedicated
I of course can’t live without my metcons or romaleos though, they are always at the top of my list.
What do you like to do outside of training?
I love to spend time with my boyfriend and dog as well as family and friends, I make sure to do that as much as possible to get my mind off training. I also love going with my girlfriends to swim in the sea in Iceland, it’s such a rush – the colder the better and I am a big fan of going to the movies.
I don’t party a lot or drink as it has too much of a negative effect on my training.
I love reading, my favorite genre would be crime novels – Icelandic authors Yrsa Sigurðardóttir and Arnaldur Indriðason are at the top of my list.
“Gladiator” and “Dumb and Dumber” (two really different ones – I know!)
Favourite song to train to?
Right now it’s “Upp til hópa” by the Icelandic rapper Hr. Hnetusmjör. Icelandic rap is really good these days – I recommend listening.
Tell us more about Rocko
Rocko is super energetic and has a huge personality. He is just over one years old and my boyfriend had him when we started dating. He has separation anxiety so when he knows we are about to leave him alone at home he gets really upset and refuses to even look at us. Swimming is his favorite – he jumps into the ocean, lakes, ponds and rivers.
We really love him, and according to my Instagram a lot of other people also!
Why is sport important in your life?
Simply because I love being healthy and I genuinely love working out, it’s not a chore for me and never has been. I love to set goals for myself and smash them.
Where do you think your competitiveness comes from?
I have always been competitive, I just remember realizing when I was younger that I ran faster than all my friends… and soon after that I just wanted to be faster/better than everyone else in anything we were doing!
If your house was burning down and you could save one item, what would it be and why?
It’s a toss up between my Romaleos or my Macbook honestly!
If you had to live in any other place apart from Iceland, where would it be and why?
I’ve also been to Hawaii and it was beautiful there, so I definitely wouldn’t mind living there for a bit.
The NTC app gives you access to top workouts from world class trainers, coaches and athletes wherever and whenever you want. Simple and free, make sure you keep your training on point.
Enhance your training now
We have to ask… How did you feel after the rope climb no-rep call on Event 7?
I just felt really sad and honestly really angry at the judge, I felt I had earned a first place finish in this workout and an overall podium finish. I was disappointed that my improved regionals performance from last year wouldn’t show in the rankings. I earned my moment in the spotlight running across the finish line crushing the “group of death” in that workout and was devastated after it was taken away.
If I had just failed the rep and not touched I would’ve just been angry at myself but the judge was on the other side of the rig so he couldn’t clearly see me and told me when I got down that I should’ve made it more obvious. I know it isn’t easy to judge the rope climbs though and I really hope that HQ improves that soon, something simple like having the judge up on a box would make a difference.
But these kind of things are bound to happen in a competition and I’m over it by now, especially because of all the support I received and the screenshots that people sent me of myself touching the rig. I feel like everyone knows that I should have won that WOD.
|Snatch||58 kg||Einar Ísberg||9 September 2017||Icelandic Youth Championships||Reykjavík, Iceland|
|Clean & Jerk||74 kg||Einar Ísberg||9 September 2017||Icelandic Youth Championships||Reykjavík, Iceland|
|Total||132 kg||Einar Ísberg||9 September 2017||Icelandic Youth Championships||Reykjavík, Iceland|
|Snatch||72 kg||Matthías Abel Einarsson||16 December 2017||Christmas Tournament||Reykjavík, Iceland|
|Clean & Jerk||91 kg||Matthías Abel Einarsson||16 December 2017||Christmas Tournament||Reykjavík, Iceland|
|Total||163 kg||Matthías Abel Einarsson||16 December 2017||Christmas Tournament||Reykjavík, Iceland|
|Snatch||113 kg||Einar Ingi Jónsson||December 2016||European Junior Championships||Eilat, Israel|
|Clean & Jerk||143 kg||Einar Ingi Jónsson||1 October 2016||Nordic Championships||Rovaniemi, Finland|
|Total||253 kg||Einar Ingi Jónsson||1 October 2016||Nordic Championships||Rovaniemi, Finland|
|Snatch||123 kg||Einar Ingi Jónsson||29 March 2018||Bucharest, Romania|
|Clean & Jerk||152 kg||Einar Ingi Jónsson||16 December 2017||Christmas Tournament||Reykjavík, Iceland|
|Total||273 kg||Einar Ingi Jónsson||29 March 2018||Bucharest, Romania|
|Snatch||128 kg||Björgvin Karl Guðmundsson||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Clean & Jerk||157 kg||Björgvin Karl Guðmundsson||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Total||285 kg||Björgvin Karl Guðmundsson||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Snatch||137 kg||Bjarmi Hreinsson||28 January 2018||Reykjavík International Games||Reykjavík, Iceland|
|Clean & Jerk||161 kg||Bjarmi Hreinsson||17 February 2018||Icelandic Championships||Mosfellsbær, Iceland|
|Total||295 kg||Bjarmi Hreinsson||28 January 2018||Reykjavík International Games||Reykjavík, Iceland|
|Snatch||150 kg||Gísli Kristjánsson||5 October 2003||Nordic Championships||Uppsala, Sweden|
|Clean & Jerk||175 kg||Gísli Kristjánsson||5 October 2003||Nordic Championships||Uppsala, Sweden|
|Total||325 kg||Gísli Kristjánsson||5 October 2003||Nordic Championships||Uppsala, Sweden|
|Snatch||160 kg||Andri Gunnarsson||19 February 2017||Icelandic Championships||Mosfellsbær, Iceland|
|Clean & Jerk||195 kg||Andri Gunnarsson||19 February 2017||Icelandic Championships||Mosfellsbær, Iceland|
|Total||355 kg||Andri Gunnarsson||19 February 2017||Icelandic Championships||Mosfellsbær, Iceland|
|Snatch||50 kg||Birna Dís Ólafsdóttir||17 October 2015||Hveragerði, Iceland|
|Clean & Jerk||65 kg||Birna Dís Ólafsdóttir||17 October 2015||Hveragerði, Iceland|
|Total||115 kg||Birna Dís Ólafsdóttir||17 October 2015||Hveragerði, Iceland|
|Snatch||66 kg||Birna Blöndal Sveinsdóttir||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Clean & Jerk||84 kg||Birna Blöndal Sveinsdóttir||29 September 2018||Nordic Championships||Hveragerði, Iceland|
|Total||150 kg||Birna Blöndal Sveinsdóttir||29 September 2018||Nordic Championships||Hveragerði, Iceland|
|Snatch||86 kg||Þuríður Helgadóttir||29 November 2017||World Championships||Anaheim, United States|
|Clean & Jerk||108 kg||Þuríður Helgadóttir||29 November 2017||World Championships||Anaheim, United States|
|Total||194 kg||Þuríður Helgadóttir||29 November 2017||World Championships||Anaheim, United States|
|Snatch||85 kg||Bjork Odinsddóttir||30 November 2017||World Championships||Anaheim, United States|
|Clean & Jerk||109 kg||Bjork Odinsddóttir||30 November 2017||World Championships||Anaheim, United States|
|Total||194 kg||Bjork Odinsddóttir||30 November 2017||World Championships||Anaheim, United States|
|Snatch||91 kg||Ragnheiður Sara Sigmundsdóttir||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Clean & Jerk||110 kg||Ragnheiður Sara Sigmundsdóttir||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Total||201 kg||Ragnheiður Sara Sigmundsdóttir||29 January 2017||Reykjavík International Games||Reykjavík, Iceland|
|Snatch||83 kg||Freyja Mist Ólafsdóttir||December 2016||European Junior Championships||Eilat, Israel|
|Clean & Jerk||107 kg||Sólveig Sigurðardóttir||20 October 2017||Israel-Iceland Team Competition||Tel Aviv, Israel|
|Total||189 kg||Sólveig Sigurðardóttir||20 October 2017||Israel-Iceland Team Competition||Tel Aviv, Israel|
|Snatch||92 kg||Freyja Mist Ólafsdóttir||9 September 2017||Icelandic U23 Championships||Reykjavík, Iceland|
|Clean & Jerk||106 kg||Freyja Mist Ólafsdóttir||6 August 2016||Icelandic Junior Championships||Hafnarfjörður, Iceland|
|Total||196 kg||Freyja Mist Ólafsdóttir||9 September 2017||Icelandic U23 Championships||Reykjavík, Iceland|
|Clean & Jerk||100 kg||Standard|
What does a typical training day look like for you?
I usually get to the box at 9am. I start every day with mobility for about 40 minutes while I finish my breakfast and drink my pre-workout. My program for the session then takes me about 1.5 -2 hours to complete. After that I’ll go home and eat lunch.
I then go back at around 1-2 pm for my second session of the day which is usually a bit shorter. Most days I coach kids/teenage classes right after my second session before having dinner at home. After dinner, I take my boyfriend and dog, Rocko, out for a walk.
Thuridur warming up
How much of your time do you specifically dedicate to Olympic Weightlifting?
These days, with the World Championships, over half of my training time is spent on weightlifting or related exercises. But weightlifting is a big part of CrossFit and since strength is usually my biggest weakness, a lot of my time usually is spent on strength training anyways.
Weightlifting tips – Can you give us 3 overlooked accessory exercises that you believe are important for the clean and jerk?
Whether these are overlooked is probably debatable. I guess it depends on who is looking, but exercises that I think are worth mentioning here would be:
- “Ass to grass” back squat – just for overall strength.
- Clean pull – it’s essential to nail every part of the pull in order to have a successful clean.
- Handstand – Because shoulder stability and a strong core are crucial to landing and finishing a jerk.
Thuridur in action
Improve your training
And 3 tips for improving power and speed in the Snatch?
- First I would say focus on mobility – a good bottom position is crucial to speed and power in my opinion, your body will not be fast if it’s in a compromised position, so I would always say get yourself nice and flexy so that you can hit the right positions with ease.
- If positions are good, an exercise that I like for increasing power is a heavy snatch pull where you extend as hard and fast as possible.
- Then I recommend ALWAYS aiming for good form and speed, don’t go heavier than you can do well and fast so that you don’t accidentally pick up bad habits and record yourself very regularly to watch your form.
Do you have any workouts that you enjoy repeating in order to test your progress?
Doing the classic benchmarks is always a good status check.
I don’t really think I have a favorite one but I test and retest things that I am working on during each training cycle all the time and I think this is absolutely crucial to making progress.
Every year around Christmas I do a workout that is six different “girls” every 10 mins (for an hour), I love seeing where I stand each year. That might be my favorite
How do you adapt your training in relation to the extreme differences in the changing Icelandic weather?
As my training mostly goes on inside so the weather doesn’t make much of a difference. The weather is never (knock on wood) so extreme that I can’t get to the gym.
What advice would you offer for avoiding injuries during competitions and training?
Do your MOBILITY so you actually can get into good positions, do accessory work and active recovery when you can and practice good form ALWAYS.
If you could program one workout that every athlete should try, what would it be and why?
I would have to say Fran – if you haven’t done Fran you haven’t lived (or died!!).
You are a bit smaller than a few of the other girls, yet you still get through heavier lifting WODs with no problem, beating many other girls who are bigger than yourself. How do you program strength work into your training?
It helps a lot to be strong and muscular in CrossFit but the thing is it also has to do a lot with coordination, technique and explosiveness which is where I make up a lot of ground. I don’t have as much muscle mass but my form is very consistent and I am able to get in good positions which saves energy and makes it so I can get away with not having as much raw power. Heavy barbell stuff is not my forte though and I am constantly trying to get stronger.
I mostly follow the Invictus programming by CJ Martin but also have a coach, Árni Freyr, who helps me a lot. He programmed my weightlifting before the World and European championships and he also coaches me in technique and such on a daily basis.