This video could not have come at a more perfect time. I’ve been so frustrated with my lack of crossfit progress that I took this week off to figure out if I even want to continue. This was 100% what I needed to hear! Thank you SO much, Ben! And I’m choosing pull ups. It’s about damn time I buckle down and finally get myself over that bar.
1st: Double Unders 2: Strict Pull Up 3: Hand Stand Push Ups. Great video. Sound advice. Will implement it from tomorrow, especially the Accessory Programming, both for myself and my clients. WODPREP = Train Smart, Train Hard.
You touch on something that I haven't really loved about crossfit. I really enjoy when we work on skills because we take the time to practice and improve technique but then many times I feel like I'm thrown into a metcom with a difficult skill like a snatch and I'm expected to do a high volume of something that I'm really struggling with. The result is I scale to something else and I totally miss out on the opportunity to work on something I really want and need to do.
I was so frustrated on the open because I couldn't do pull ups. Then I started working on my strict pull up on my own for about a month and a half and now I am so happy I got my strict pull ups and kipping pull up. I still gotta improve my technique but I was just so happy! Thanks for all the great tips Ben!!!! 😀
I'm loving your channel! I started to do high intensity training about 2 years ago and joined a box in february of this year. I started out with 2 classes per week and now i'm up to 3. Going to the box 4 times a week seems like a lot right now, but I can go to class 30 minutes early to practice one skill. Thanks for the tips and motivation!
Another tip is don’t over-do it. If you’re practicing dubs make sure you don’t over-do it every day because you can rupture your Achilles. Which will need surgery.
Here is the only tip you will ever neee.. Just keep showing up! Simple but true.. Just go hard have fun you will learn as you go straight up. You will get better and better the more you do it as with anything thing else.
Being in my first 8 months of Crossfit I'm still in that wonderful phase of consistently making breakthroughs in several areas. That said, my main focus was DUs, but since they're around 20 or so reps on a good day I need to shift my focus a bit. Sadly that means it's time to concentrate on strict pull-ups. Awesome video as always!
I ve watched a lot of your videos. Since about 18 months. And only now do you say that you are Level 2 certified and Box owner?! :-D Good to know! Ive always liked your stuff but that information is puts you beyond someone who is just experienced. You should put that out there way more often
Funny story: I honestly had no idea was I was CF-L2 until a couple months ago... I got an email from CFHQ telling me my CF-L2 renewal was coming up. Come to find out I actually took the L2 cert BEFORE it was called the L2 cert, haha! I'm an "old" CrossFitter(r) And yes, while I have sold the affiliate already, I used to be co-owner of an affiliate called Blue Crab CrossFit in Elkridge, Maryland in the USA. It's still going strong and has an incredible community!
Once my wrist is done healing i will be practicing muscle ups. After doing these open workouts and trying a muscle up with a brace on. I almost got it first try. Thank you for the great info in your videos. I use the 20.5 tips to do scaled and finished it.
Ben,, I wanted to say,, the reason I have not been on or contributing to the chanel,, I had a heart attack.in 2018. I am trying to start over. You are so wonderful. I look forward to fitting back in and getting better. You are the person I think that can help me. U r awesome
Great stuff Ben. 3 years in & I'm dialing down WODs and working on mobility & foundational movements. Post Open is a great time for this. I'm working with one of my coaches to build a program working out how to fix a lot of these old guy habits and hope these foundations jump me to a new level - strict C2B strength, hip strength (TTB), handstand work. Keep up the good work!
Good call, Daniel! Make sure you check out our HSPU playlist: goo.gl/rRTByU Also, we have a step-by-step coaching course that we actually guarantee to get you unbroken HSPU (both kipping and strict >> goo.gl/rmpv9c
I'm new to weighted crossfit, I've done bw cf for years. What's your opinion on the beat way to get started on all these new movements with weight, especially OL?
I know the comment is a year old I'd say get the book 8 weeks to sealfit by Mark divine. It is what got me started with crossfit and you'll get strong and fit from it. But it can be heavy though.
DUs and Strict PUs. Tired of being a kipping one round hero but I have started to scale the DUs. Recently my target is 20/min. Like KPUs the numbers slide down as rounds increase. Great info as always.
Howdy, Sgt Preston here. I'm 79 & I workout 6 times a week (Circuit Training). I've been doing machine assisted (50%) Pull Ups for 10+ years. This year I have decided to Strict Pull Ups. I've been watching your videos & they are excellent. THANKS. I weigh 160 & I have been doing one set of 30 x 80 pound Pull Ups 3 time per week. I bought a Door Mounted Pull Up Bar, a set of Gym Rings & a set of Assist Bands.We didn't have any of these tools when I was in the USMC 61 years ago.
You just need to start where you are, and do what you can with what you have. You can ALWAYS practice your assisted transitions and your pulling strength. It is going to be harder as a larger athlete but by no means impossible. Keep up the good work!
I struggle to do pull ups and everytime my box does pull ups, I try to do a few. However, some of the coaches will come in and say do jumping pull ups to achieve the speed. What can be done with that type of situation without starting an argument? I don't want to question their professional opinion but at the same time I want to try and do pull ups.
In my opinion you are confusing your own points. You are painting one brush for everyone. The word you are looking for is specificty not Range of motion, you are making this up and throwing out random words because it sounds good. No it is not the job of the athlete to identify problem areas, its the coaches and this is just an excuse for lazy programming.
DU's!!! Bought a jump rope specifically for learning this one and I intend to keep at it. I accomplished 1 DU the other day and I was so excited, motivated me enough to keep trying! You suggest about 12 weeks to master what we want to learn correct? I think you laid out the order of what I want to learn which was interesting. Mine are 1. DU's. 2. Muscle Ups. 3. Pistols. But debating still if pistols or headstands. Either way I find your videos truly helpful and look forward to viewing and applying! #fiftyisthenewthirty😋
Great advices for increasing crossfit performance! Really helpful information! However, let me ask you a question. Someone who may try to focus and improve one skill (ie. hu push ups) for about 15 minutes 2-3times a week does't affect the performance of all the other skills(ie muscle ups) that don't be practised? Is there the possibility someone to "forget" a skill or not to be so good as he was because try to improve only one particular skill? Thank you in advance.
Double unders! Thank you for this video, it was very helpful. I was thinking about working on several different things but now have decided to focus my efforts on just two - Double Unders and Rowing technique.
Goal this year is to get muscle ups. Last year, goal was to get double unders and o did! This year, I'm set on getting my first muscle up and I've been doing some extra accessory exercises to help me get there but would love to get in to your muscle up course.
You just described my exact state of progression. Can do strict pull ups but just can’t get the rhythm for kipping pull-ups, also only just started to get 5 doubleunders strung together but always scale in class to singles. Extras have been on all my weaknesses not focused on one. Going to focus on DUs until I have them sorted. Thanks for the great content
I am brand new to crossfit and Olympic style lifts in general so I do feel pretty overwhelmed most of the time as I'm learning new things. I am really trying to get the basics of everything so that I can do the WODs then I am going to start breaking into the double-unders first and second working to get strict pull-ups. I lifted a lot when I was younger but let life get in the way so I feel I am starting not quite at square one but definitely behind on the board. Thank you for the videos, they have been really helpful for a newbie.
Hey Stephanie - accessory work is basically just work you do on the side (outside of normal workouts) to help with the small things that sometimes are overlooked. Here's a good article on it - www.crossfitprototype.com/prototype-blog/the-importance-of-accessory-work-for-crossfit/
This video was super helpful. I am one of the athletes that bounce from one thing to another and never focus on one movement. And I wonder why I am not improving at any of them... :) Will focus on one movement at a time.
Awesome! Make sure you check out our double under playlist: goo.gl/1MCTWn Also, we have a step-by-step coaching course that we actually guarantee to get you unbroken double unders :) >>> goo.gl/53E48F
I wish you were here to teach! You seem to care for all your clients! The gym I go to the owner doesn’t even say hello like I’m not worth it even if I am 61 I want to be in the best health possible. Thank you for your videos.
Nice! Both common movements that will really help unlock other things (and reduce frustration in your workouts). Double under video playlist >> goo.gl/1MCTWn Double Unders Unleashed (guaranteed to work!) >> goo.gl/53E48F
Thanks wolf! Here are some resources you might like for those double unders: Double under video playlist >> goo.gl/1MCTWn Also, here's a step-by-step coaching course that we actually guarantee to get you unbroken double unders ... >>> goo.gl/53E48F
Nice! That means you have some great potential. Definitely check out our resources for HSW here: HSW Video Tutorials: goo.gl/F1cm8u HSW Coaching Course (guaranteed to work or your $ back) >> goo.gl/K5hWuA
Smart - those are both super important. Make sure you check out these resources: Bar MU Playlist >> goo.gl/CEj5Z7 Ring MU Playlist >> goo.gl/fsL9AH Bar MU Course (guaranteed to work) >> goo.gl/R9odMj Ring MU Course (guaranteed to work) >> goo.gl/Y4Jsvu
Want more free training? Head here! wodprep.com/
Learn more about WODprep Plus: wodprep.com/wodprep-plus/
Crossfit needs more coaches like you. Just subscribed.
Thanks Timothy!
This video could not have come at a more perfect time. I’ve been so frustrated with my lack of crossfit progress that I took this week off to figure out if I even want to continue. This was 100% what I needed to hear! Thank you SO much, Ben! And I’m choosing pull ups. It’s about damn time I buckle down and finally get myself over that bar.
LOVE it! Here's a book I HIGHLY recommend. Really quick read: amzn.to/2GPq5Ae
WODprep downloaded! Thank you again!!
@@WODprep I love you! tks for all the tips ;)
1st: Double Unders 2: Strict Pull Up 3: Hand Stand Push Ups. Great video. Sound advice. Will implement it from tomorrow, especially the Accessory Programming, both for myself and my clients. WODPREP = Train Smart, Train Hard.
Me the same 😅
You touch on something that I haven't really loved about crossfit. I really enjoy when we work on skills because we take the time to practice and improve technique but then many times I feel like I'm thrown into a metcom with a difficult skill like a snatch and I'm expected to do a high volume of something that I'm really struggling with. The result is I scale to something else and I totally miss out on the opportunity to work on something I really want and need to do.
I was so frustrated on the open because I couldn't do pull ups. Then I started working on my strict pull up on my own for about a month and a half and now I am so happy I got my strict pull ups and kipping pull up. I still gotta improve my technique but I was just so happy! Thanks for all the great tips Ben!!!! 😀
I'm loving your channel! I started to do high intensity training about 2 years ago and joined a box in february of this year. I started out with 2 classes per week and now i'm up to 3. Going to the box 4 times a week seems like a lot right now, but I can go to class 30 minutes early to practice one skill. Thanks for the tips and motivation!
This information is Gold! Thank you!
Thank you Camille! :)
18.3 sucked because I couldn't do any pull ups. So that's what I plan to work on for the next 12 weeks...
Another tip is don’t over-do it. If you’re practicing dubs make sure you don’t over-do it every day because you can rupture your Achilles. Which will need surgery.
Was thinking TTB or pullups. I think I'll go pullups!
Here is the only tip you will ever neee.. Just keep showing up! Simple but true.. Just go hard have fun you will learn as you go straight up. You will get better and better the more you do it as with anything thing else.
Being in my first 8 months of Crossfit I'm still in that wonderful phase of consistently making breakthroughs in several areas. That said, my main focus was DUs, but since they're around 20 or so reps on a good day I need to shift my focus a bit. Sadly that means it's time to concentrate on strict pull-ups. Awesome video as always!
My weaknesses are handstand push ups and kipping ring muscle ups
1. Scale Reps, Not ROMs
2. Accesory Program
3. Focus
4. Prioritize
5. Find the Foundation
I ve watched a lot of your videos. Since about 18 months. And only now do you say that you are Level 2 certified and Box owner?! :-D Good to know! Ive always liked your stuff but that information is puts you beyond someone who is just experienced. You should put that out there way more often
Funny story: I honestly had no idea was I was CF-L2 until a couple months ago... I got an email from CFHQ telling me my CF-L2 renewal was coming up. Come to find out I actually took the L2 cert BEFORE it was called the L2 cert, haha! I'm an "old" CrossFitter(r)
And yes, while I have sold the affiliate already, I used to be co-owner of an affiliate called Blue Crab CrossFit in Elkridge, Maryland in the USA. It's still going strong and has an incredible community!
Thanks for this video
I helped translating your video description for youtube ;-) (En -> Fr)
HSPU did my first in the open this year. :-) then go back to RMU which I also premiered in the open this year.
My main issue is my lower extremities,, being my lumbar and my thoracic,, because of work oriented Scoliosis
Once my wrist is done healing i will be practicing muscle ups. After doing these open workouts and trying a muscle up with a brace on. I almost got it first try. Thank you for the great info in your videos. I use the 20.5 tips to do scaled and finished it.
Ben,, I wanted to say,, the reason I have not been on or contributing to the chanel,, I had a heart attack.in 2018. I am trying to start over. You are so wonderful. I look forward to fitting back in and getting better. You are the person I think that can help me. U r awesome
I will continue to focus on DUs, then I need to get back to strict PUs strength, because really want to do muscle ups by the spring/summer.
Hello from Spain, Ben!!!!
Thanks for your video, I need it!👍
Strict pull ups!
I learn a lot with you!!!
Strict pull-ups for me. Thanks Ben great content as always 😃
So if I am brand new, which I am, I can't do a double under. Should I spend that entire period attempting to do 1?
I am new to CrossFit so I am going to focus on double-unders.
Great stuff Ben. 3 years in & I'm dialing down WODs and working on mobility & foundational movements. Post Open is a great time for this. I'm working with one of my coaches to build a program working out how to fix a lot of these old guy habits and hope these foundations jump me to a new level - strict C2B strength, hip strength (TTB), handstand work. Keep up the good work!
Hand stand push ups. Thanks for the video Ben! Gonna start using accessory stuff more.
Good call, Daniel! Make sure you check out our HSPU playlist: goo.gl/rRTByU
Also, we have a step-by-step coaching course that we actually guarantee to get you unbroken HSPU (both kipping and strict >> goo.gl/rmpv9c
Double Unders - the quality of DuBs decrease as fatigue sets in.
Thankyou very much for this video
Great tips Ben, much appreciate! Fact ROM is a key. Like it so much :D
I'm working on strict pullups at this moment.
a great video. Gives a lot of common scense insights and important tips.
I'm new to weighted crossfit, I've done bw cf for years. What's your opinion on the beat way to get started on all these new movements with weight, especially OL?
I know the comment is a year old I'd say get the book 8 weeks to sealfit by Mark divine. It is what got me started with crossfit and you'll get strong and fit from it. But it can be heavy though.
DUs and Strict PUs. Tired of being a kipping one round hero but I have started to scale the DUs. Recently my target is 20/min. Like KPUs the numbers slide down as rounds increase. Great info as always.
It has to be DU. I've been dodging these for far to long.
Howdy, Sgt Preston here. I'm 79 & I workout 6 times a week (Circuit Training). I've been doing machine assisted (50%) Pull Ups for 10+ years. This year I have decided to Strict Pull Ups. I've been watching your videos & they are excellent. THANKS. I weigh 160 & I have been doing one set of 30 x 80 pound Pull Ups 3 time per week. I bought a Door Mounted Pull Up Bar, a set of Gym Rings & a set of Assist Bands.We didn't have any of these tools when I was in the USMC 61 years ago.
Squats, squats, squats...!!!
What if you are too heavy to muscle up? I mean even too big for foundation.- Can a heavy athlete like a big guy or gal learn skill?
You just need to start where you are, and do what you can with what you have. You can ALWAYS practice your assisted transitions and your pulling strength. It is going to be harder as a larger athlete but by no means impossible. Keep up the good work!
Thank you kind sir. Good tips.
I struggle to do pull ups and everytime my box does pull ups, I try to do a few. However, some of the coaches will come in and say do jumping pull ups to achieve the speed. What can be done with that type of situation without starting an argument? I don't want to question their professional opinion but at the same time I want to try and do pull ups.
Need to work on double unders!
Strict bar muscle ups, Handstand Walk with obstacles
Strict bar muscle ups! Those are tough. Love it.
In my opinion you are confusing your own points. You are painting one brush for everyone. The word you are looking for is specificty not Range of motion, you are making this up and throwing out random words because it sounds good. No it is not the job of the athlete to identify problem areas, its the coaches and this is just an excuse for lazy programming.
DU's!!! Bought a jump rope specifically for learning this one and I intend to keep at it. I accomplished 1 DU the other day and I was so excited, motivated me enough to keep trying! You suggest about 12 weeks to master what we want to learn correct? I think you laid out the order of what I want to learn which was interesting. Mine are 1. DU's. 2. Muscle Ups. 3. Pistols. But debating still if pistols or headstands. Either way I find your videos truly helpful and look forward to viewing and applying! #fiftyisthenewthirty😋
more people need to hear and understand this. magic doesn't happen over night. oly form
LOVE this comment. A book I really like about this is "Chop Wood, Carry Water" :)
Great advices for increasing crossfit performance! Really helpful information! However, let me ask you a question. Someone who may try to focus and improve one skill (ie. hu push ups) for about 15 minutes 2-3times a week does't affect the performance of all the other skills(ie muscle ups) that don't be practised? Is there the possibility someone to "forget" a skill or not to be so good as he was because try to improve only one particular skill? Thank you in advance.
Thanks Ben for the GOOD JOB. Everything is clear.I'll practice...... wod by wod .
Double unders! Thank you for this video, it was very helpful. I was thinking about working on several different things but now have decided to focus my efforts on just two - Double Unders and Rowing technique.
Double unders then HSPU
Goal this year is to get muscle ups. Last year, goal was to get double unders and o did! This year, I'm set on getting my first muscle up and I've been doing some extra accessory exercises to help me get there but would love to get in to your muscle up course.
Definitely double unders! I can't figure out why my lower calves hurt so bad after doing just single unders! Jump rope is my cryptonite... 😭
You just described my exact state of progression. Can do strict pull ups but just can’t get the rhythm for kipping pull-ups, also only just started to get 5 doubleunders strung together but always scale in class to singles. Extras have been on all my weaknesses not focused on one. Going to focus on DUs until I have them sorted.
Thanks for the great content
I am brand new to crossfit and Olympic style lifts in general so I do feel pretty overwhelmed most of the time as I'm learning new things. I am really trying to get the basics of everything so that I can do the WODs then I am going to start breaking into the double-unders first and second working to get strict pull-ups. I lifted a lot when I was younger but let life get in the way so I feel I am starting not quite at square one but definitely behind on the board. Thank you for the videos, they have been really helpful for a newbie.
Focus on DU at the moment, and almost there... , next focus, after 20 unbroken DU achieved, might be strict pull up. great channel!
Thanks for this!
I keep hearing everyone talk about accessory workouts but what the heck is it?
Hey Stephanie - accessory work is basically just work you do on the side (outside of normal workouts) to help with the small things that sometimes are overlooked. Here's a good article on it - www.crossfitprototype.com/prototype-blog/the-importance-of-accessory-work-for-crossfit/
This video is awesome. My movement is handstand push ups strict
They are tough! Work your negatives and drill those tight hollow body positions- you'll get them!
This video was super helpful. I am one of the athletes that bounce from one thing to another and never focus on one movement. And I wonder why I am not improving at any of them... :) Will focus on one movement at a time.
Double unders...of course! Thanks for those tips.
Awesome! Make sure you check out our double under playlist: goo.gl/1MCTWn
Also, we have a step-by-step coaching course that we actually guarantee to get you unbroken double unders :)
>>> goo.gl/53E48F
I wish you were here to teach! You seem to care for all your clients! The gym I go to the owner doesn’t even say hello like I’m not worth it even if I am 61 I want to be in the best health possible. Thank you for your videos.
Thank you very much this kind of videos. They are very helpful for me but I cant find the free courses on site ? Can you help me ?
1) Double Unders 2) HSPU 3) Cleans 4) Snatches 5) Clean & Jerk..thank you for the insightful video!
OMG. I needed this so much. Thank you times a million. I will focus on muscle ups. I can do one or two max before I need to recover and try again.
Double Unders first then Hand Stand
Nice! Both common movements that will really help unlock other things (and reduce frustration in your workouts).
Double under video playlist >> goo.gl/1MCTWn
Double Unders Unleashed (guaranteed to work!) >> goo.gl/53E48F
Between bar muscle or ring muscle up. Which one should be learned first
Laying the foundation - strict pull ups to improve my kipping pull ups and get me to that muscle up
SO helpful!!!! Thank you! Strict pullups and double unders here 💪
Excellent! You should make a shirt with those five tips. I would get one
DUs for sure.
Thanks for the great content as always.
Thanks wolf! Here are some resources you might like for those double unders:
Double under video playlist >> goo.gl/1MCTWn
Also, here's a step-by-step coaching course that we actually guarantee to get you unbroken double unders ...
>>> goo.gl/53E48F
I was focusing on 3 movements.... mu, du and hspu.... thanks for the tips. Du it is!
Perfect and I love the tip #5! Foundation
Thanks Vijay!
Handstand walking because it's the only skill I don't have
Double unders
Super awesome tips. The information on accessory programming totally opened my eyes!!!
as you mentioned i would focus on du but since i have a calf injury i am going to focus on butterfly pull ups
Still having tons of problems with damn dbl unders
Strict Pull ups
As usual your video are so amazing and perfect and help me in my training. I love you
Strict pull ups
Strict pull ups
Double unders
Double unders
Handstand walk is the only thing i can’t do rn
Nice! That means you have some great potential. Definitely check out our resources for HSW here:
HSW Video Tutorials: goo.gl/F1cm8u
HSW Coaching Course (guaranteed to work or your $ back) >> goo.gl/K5hWuA
Great content!
Please!!! Do a video for beginners at CrossFit.
Thank you.
I wish I had heard this when I first started Crossfit. I never did accessory work until I had to for physical therapy.
I’m working on DU’s and pull-ups. 👍
nice video!
Musclu-up / Rings Muscle-up indeed!!!..Thanks!
Smart - those are both super important. Make sure you check out these resources:
Bar MU Playlist >> goo.gl/CEj5Z7
Ring MU Playlist >> goo.gl/fsL9AH
Bar MU Course (guaranteed to work) >> goo.gl/R9odMj
Ring MU Course (guaranteed to work) >> goo.gl/Y4Jsvu
Thx Ben!. Regards from Puerto Rico!
Good info. Going to improve strict pull-up strength.
Great video. Couldn’t come at a better time. I can totally relate to this.
Good suggestions. Will try to work on my strict pullups now :-)
Definitely double unders and then strict pull ups
DUs with laser focus. Thank you
And if you can’t even do 1 double under......
strict pull-ups along with functional core
pull up
Amen