How To Increase CrossFit® Performance - 5 Simple Tips for Beginner & Newbie Skills

[@WODprep]

Want more free training? Head here! wodprep.com/ Learn more about WODprep Plus: wodprep.com/wodprep-plus/

[@timmichael7982]

Crossfit needs more coaches like you. Just subscribed.

[@WODprep]

Thanks Timothy!

[@iamstefabulous]

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.

[@WODprep]

LOVE it! Here's a book I HIGHLY recommend. Really quick read: amzn.to/2GPq5Ae

[@iamstefabulous]

WODprep downloaded! Thank you again!!

[@NataliaRodriguez-qt6dk]

@@WODprep I love you! tks for all the tips ;)

[@jamesleadbetter-brown8461]

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.

[@evaldasilginis3119]

Me the same 😅

[@lancelotlink6545]

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.

[@prestonbarr1136]

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.

[@Cowgirlkari]

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!!!! 😀

[@ameliarl89]

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!

[@camilleaigail902]

This information is Gold! Thank you!

[@WODprep]

Thank you Camille! :)

[@jessiestokes2368]

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.

[@btackett2]

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.

[@0BuLLeT01]

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!

[@Divinedragon]

1) Double Unders 2) HSPU 3) Cleans 4) Snatches 5) Clean & Jerk..thank you for the insightful video!

[@scottymac8888]

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!

[@dmeek20]

Hand stand push ups. Thanks for the video Ben! Gonna start using accessory stuff more.

[@WODprep]

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

[@juanwong6210]

I started doing crossfit 3 weeks ago and it is addictive. I love it.

[@LPrulezhard]

Glad you like it 😁 I used to do crossfit workouts in the gym due to me working a night shift at the time but now I want to start doing it in a crossfit gym

[@kaypierce5085]

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.

[@shawnawallace]

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

[@fitsquaredau9311]

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.

[@normanquinones6968]

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.

[@blueeyedrenegade9322]

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

[@dennishena1399]

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.

[@yoavbardayan2577]

a great video. Gives a lot of common scense insights and important tips.

[@jessemosqueda1603]

Was thinking TTB or pullups. I think I'll go pullups!

[@Zeptle01]

Great video. Couldn’t come at a better time. I can totally relate to this.

[@beanandsomethings]

Thanks for this!

[@LusyLady]

Great content!

[@joereynoldsfit]

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.

[@anac319]

Hello from Spain, Ben!!!! Thanks for your video, I need it!👍 Strict pull ups! I learn a lot with you!!!

[@blckstr86]

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...

[@IvonneASilva]

Double unders...of course! Thanks for those tips.

[@WODprep]

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

[@michelbrongers1839]

I was focusing on 3 movements.... mu, du and hspu.... thanks for the tips. Du it is!

[@KonstantinosKitsos-p8h]

as you mentioned i would focus on du but since i have a calf injury i am going to focus on butterfly pull ups

[@johndick8793]

This video is awesome. My movement is handstand push ups strict

[@WODprep]

They are tough! Work your negatives and drill those tight hollow body positions- you'll get them!

[@rafazwolinski9304]

Thanks Ben for the GOOD JOB. Everything is clear.I'll practice...... wod by wod .

[@bhavnathakur5432]

Super awesome tips. The information on accessory programming totally opened my eyes!!!

[@spottervijay]

Perfect and I love the tip #5! Foundation

[@WODprep]

Thanks Vijay!

[@mrstekie]

HSPU did my first in the open this year. :-) then go back to RMU which I also premiered in the open this year.

[@privera0933]

DUs for sure. Thanks for the great content as always.

[@WODprep]

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

[@lajeunessesimon1]

As usual your video are so amazing and perfect and help me in my training. I love you

[@del-marmare1646]

Thank you kind sir. Good tips.

[@joanntilton2650]

Laying the foundation - strict pull ups to improve my kipping pull ups and get me to that muscle up

[@taraishot100]

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.

[@durkanryan3046]

Strict pull-ups for me. Thanks Ben great content as always 😃

[@sn1ck3rdoodles]

Gonna work on my double unders for sure!

[@matth9156]

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.

[@camerongray7767]

My weaknesses are handstand push ups and kipping ring muscle ups

[@camerongray7767]

Thankyou very much for this video

[@candicecrawford2996]

I wish I had heard this when I first started Crossfit. I never did accessory work until I had to for physical therapy.

[@EnoughRhetoric]

Awesome advice!

[@yifeilu7756]

Focus on DU at the moment, and almost there... , next focus, after 20 unbroken DU achieved, might be strict pull up. great channel!

[@radar_79]

Great tips Ben, much appreciate! Fact ROM is a key. Like it so much :D

[@tonyross4365]

I’m working on DU’s and pull-ups. 👍

[@dleahybren]

Good info. Going to improve strict pull-up strength.

[@dianamay3609]

Thank you from a newbie

[@blueeyedrenegade9322]

Thank you.

[@amandakimsey9013]

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.

[@PeteDiDonato]

DUs with laser focus. Thank you

[@mertalptasdelen]

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 ?

[@ghaering]

Good suggestions. Will try to work on my strict pullups now :-)

[@RasmusEmborg1997]

nice video!

[@75ScooterDude]

Need to work on double unders!

[@Montanaj419]

Double Unders! Thanks Ben!

[@blueeyedrenegade9322]

My main issue is my lower extremities,, being my lumbar and my thoracic,, because of work oriented Scoliosis

[@4eccentricabby]

SO helpful!!!! Thank you! Strict pullups and double unders here 💪

[@mhypi]

Gold ! thanks you

[@sylviamb2504]

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😋

[@edwindan]

Musclu-up / Rings Muscle-up indeed!!!..Thanks!

[@WODprep]

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

[@edwindan]

Thx Ben!. Regards from Puerto Rico!

[@blocklife4853]

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?

[@LPrulezhard]

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.

[@saraha7632]

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?

[@jeffreyscott1909]

I plan to work on double unders. So you mention an 8-12 week window to focus on a skill. What if you do not have it achieved by then? Should you move on to another skill for an 8-12 week window, or stick with the original skill until you finally have it.

[@WODprep]

Hi Jeffrey - that's up to you! A lot of athletes will choose to stick with it until they have achieved the skill - but if you need a break, feel free to work on something else for a while. Just remember, the key is consistency.

[@jeffreyscott1909]

@@WODprep Thank you. I only found them a couple of days ago, but your videos are very helpful!

[@latashacoleman6614]

Between bar muscle or ring muscle up. Which one should be learned first

[@naokinakasone3587]

You're the best!

[@kostasfetouris80]

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.

[@bobbype99]

I am new to CrossFit so I am going to focus on double-unders.

[@chellekimmet]

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... 😭

[@Dan-di9jd]

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.

[@nutubeless]

Double unders. Thank you

[@joseyong]

Double Unders first then Hand Stand

[@WODprep]

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

[@xjr1618x]

Excellent! You should make a shirt with those five tips. I would get one

[@dhelmstadter]

more people need to hear and understand this. magic doesn't happen over night. oly form

[@WODprep]

LOVE this comment. A book I really like about this is "Chop Wood, Carry Water" :)

[@23aced]

Still having tons of problems with damn dbl unders

[@aprilmae137]

I'm working on strict pullups at this moment.

[@julianoutandabout5614]

Double unders then HSPU

[@AJ1725]

Double Unders - the quality of DuBs decrease as fatigue sets in.

[@andrajacobs6948]

Muscle ups then butterfly pull up.

[@thefilemaker94]

1. Scale Reps, Not ROMs 2. Accesory Program 3. Focus 4. Prioritize 5. Find the Foundation

[@danielamendes5337]

Please!!! Do a video for beginners at CrossFit.

[@SvenGeorgiev]

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

[@WODprep]

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!

[@ainetierney1]

Strict pull ups 😎

[@WODprep]

That's a BIG "foundational" movement like I talked about in the video. Once you get the hang of strict pull-ups, you'll be on your way to so many other awesome movements! Here's a couple resources for you: Strict PU Video Playlist >> goo.gl/ZfKaqf Strict Pull-up Strength (our coaching program - guaranteed to work!) >> goo.gl/b3duVw

[@oscarortegano]

Strict bar muscle ups, Handstand Walk with obstacles

[@WODprep]

Strict bar muscle ups! Those are tough. Love it.

[@stephanefernandez9530]

Thanks for this video I helped translating your video description for youtube ;-) (En -> Fr)

[@deblittle5667]

strict pull-ups along with functional core

[@lynncoolpineapple8709]

DU..HSPU..strict pull up😩

[@sambsialia]

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?

[@WODprep]

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!

[@dreroy599]

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.

[@Lamenteinglesa]

Squats, squats, squats...!!!

[@23aced]

Funny thing is I can do muscle ups butterfly pull ups and Kipping but my strict pull ups suck

[@ColeGovernale]

Same bro

[@burpeesandbeard232]

Amen

[@nicolebutler8665]

Double unders!