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

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Are you wanting to improve your CrossFit® performance and skills? As a beginner or newbie, if you want to improve your skill work, then we have tons of videos and training guides to help. You can get them for FREE at www.wodprep.com
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Hey,
My name is Ben Dziwulski and I am the creator of WODprep- a resource designed specifically for you- the fitness athlete!
With so much information being thrown around, I want my content to cut through the noise and give you great action steps to improve your fitness.
WODprep's mission is this:
"Provide simple, effective, and inspiring functional fitness coaching for people all over the world."
I am "no fluff" and "no B.S". . .just tactics that have worked at my own gym or in my own competition training.
So, if you found any of the information in this video helpful, please hit "subscribe" and leave me a comment below. I'd love to hear your thoughts. Thank you for being a part of the WODprep family!
If you want more WODprep content . . . (and to really take your training to the next level) here is where you can find me:
Website: www.wodprep.com/freecoach
Facebook: / wodprep
Instagram: / wodprep
reddit: ben_dzi
Try Our 100% Guaranteed Training Programs:
Need Ring Muscle Ups? Click below.
- wodprep.com/muscle-up-madness/
Working on Double Unders? This will help!
- wodprep.com/double-unders-unl...
Struggle with Shoulder Mobility? This is for you!
- wodprep.com/shoulders/
Thank you so much for watching!
-Ben Dziwulski, WODprep
WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.

Пікірлер: 163

@WODprep 4 жыл бұрын

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

@timmichael7982 5 жыл бұрын

Crossfit needs more coaches like you. Just subscribed.

@WODprep 5 жыл бұрын

Thanks Timothy!

@iamstefabulous 6 жыл бұрын

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 6 жыл бұрын

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

@iamstefabulous 6 жыл бұрын

WODprep downloaded! Thank you again!!

@NataliaRodriguez-qt6dk 4 жыл бұрын

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

@jamesleadbetter-brown8461 6 жыл бұрын

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 Жыл бұрын

Me the same 😅

@Cowgirlkari 6 жыл бұрын

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!!!! 😀

@lancelotlink6545 5 жыл бұрын

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.

@amelialeblanc8115 4 жыл бұрын

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!

@scottymac8888 6 жыл бұрын

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!

@prestonbarr1136 Жыл бұрын

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.

@0BuLLeT01 6 жыл бұрын

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!

@shawnawallace 6 жыл бұрын

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 3 жыл бұрын

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.

@btackett2 6 жыл бұрын

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.

@bhavnathakur5432 5 жыл бұрын

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

@anac319 6 жыл бұрын

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

@matth9156 6 жыл бұрын

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.

@jessiestokes2368 4 жыл бұрын

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.

@durkanryan3046 6 жыл бұрын

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

@yoavbardayan2577 5 жыл бұрын

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

@lajeunessesimon1 6 жыл бұрын

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

@rafazwolinski9304 6 жыл бұрын

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

@michelbrongers1839 6 жыл бұрын

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

@camilleaigail902 6 жыл бұрын

This information is Gold! Thank you!

@WODprep 6 жыл бұрын

Thank you Camille! :)

@radar_79 6 жыл бұрын

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

@Zeptle01 6 жыл бұрын

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

@camerongray7767 5 жыл бұрын

Thankyou very much for this video

@Divinedragon 5 жыл бұрын

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

@kaypierce5085 5 жыл бұрын

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.

@mrstekie 6 жыл бұрын

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

@joereynoldsfit 6 жыл бұрын

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.

@candicecrawford2996 5 жыл бұрын

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

@4eccentricabby 6 жыл бұрын

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

@normanquinones6968 6 жыл бұрын

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.

@dleahybren 5 жыл бұрын

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

@del-marmare1646 5 жыл бұрын

Thank you kind sir. Good tips.

@yifeilu7756 4 жыл бұрын

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

@jennalillywho 4 жыл бұрын

Thanks for this!

@ghaering 5 жыл бұрын

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

@blckstr86 6 жыл бұрын

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...

@privera0933 6 жыл бұрын

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

@WODprep 6 жыл бұрын

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

@dmeek20 6 жыл бұрын

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

@WODprep 6 жыл бұрын

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

@dennishena1399 4 жыл бұрын

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.

@spottervijay 6 жыл бұрын

Perfect and I love the tip #5! Foundation

@WODprep 6 жыл бұрын

Thanks Vijay!

@sn1ck3rdoodles 6 жыл бұрын

Gonna work on my double unders for sure!

@EnoughRhetoric 5 жыл бұрын

Awesome advice!

@user-gz4ul4tx4o 5 жыл бұрын

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

@IvonneASilva 6 жыл бұрын

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

@WODprep 6 жыл бұрын

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

@blueeyedrenegade9322 2 жыл бұрын

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

@LusyLady Жыл бұрын

Great content!

@dianamay3609 6 жыл бұрын

Thank you from a newbie

@juanwong6210 3 жыл бұрын

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

@LPrulezhard 3 жыл бұрын

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

@mhypi 6 жыл бұрын

Gold ! thanks you

@PeteDiDonato 6 жыл бұрын

DUs with laser focus. Thank you

@blueeyedrenegade9322 2 жыл бұрын

Thank you.

@Montanaj419 6 жыл бұрын

Double Unders! Thanks Ben!

@amandakimsey9013 6 жыл бұрын

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.

@sylviamb2504 6 жыл бұрын

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😋

@tonyross4365 4 жыл бұрын

I’m working on DU’s and pull-ups. 👍

@joanntilton2650 6 жыл бұрын

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

@jessemosqueda1603 4 жыл бұрын

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

@naokinakasone3587 6 жыл бұрын

You're the best!

@johndick8793 4 жыл бұрын

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

@WODprep 4 жыл бұрын

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

@RasmusEmborg1997 5 жыл бұрын

nice video!

@mertalptasdelen 5 жыл бұрын

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 ?

@camerongray7767 5 жыл бұрын

My weaknesses are handstand push ups and kipping ring muscle ups

@kostasfetouris80 6 жыл бұрын

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.

@xjr1618x 6 жыл бұрын

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

@nutubeless 5 жыл бұрын

Double unders. Thank you

@75ScooterDude 4 жыл бұрын

Need to work on double unders!

@chellekimmet 5 жыл бұрын

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... 😭

@latashacoleman6614 6 жыл бұрын

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

@stephanefernandez9530 6 жыл бұрын

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

@taraishot100 4 жыл бұрын

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.

@edwindan 6 жыл бұрын

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

@WODprep 6 жыл бұрын

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 6 жыл бұрын

Thx Ben!. Regards from Puerto Rico!

@bobbype99 3 жыл бұрын

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

@julianoutandabout5614 6 жыл бұрын

Double unders then HSPU

@aprilmae137 5 жыл бұрын

I'm working on strict pullups at this moment.

@blueeyedrenegade9322 2 жыл бұрын

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

@SvenGeorgiev 6 жыл бұрын

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 6 жыл бұрын

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!

@saraha7632 3 жыл бұрын

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?

@dhelmstadter 6 жыл бұрын

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

@WODprep 6 жыл бұрын

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

@danielamendes5337 4 жыл бұрын

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

@Dan-di9jd 3 жыл бұрын

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.

@23aced 6 жыл бұрын

Still having tons of problems with damn dbl unders

@andrajacobs6948 5 жыл бұрын

Muscle ups then butterfly pull up.

@blocklife4853 4 жыл бұрын

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 3 жыл бұрын

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.

@jeffreyscott1909 5 жыл бұрын

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 5 жыл бұрын

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 5 жыл бұрын

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

@deblittle5667 6 жыл бұрын

strict pull-ups along with functional core

@ainetierney1 6 жыл бұрын

Strict pull ups 😎

@WODprep 6 жыл бұрын

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

@AJ1725 Жыл бұрын

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

@joseyong 6 жыл бұрын

Double Unders first then Hand Stand

@WODprep 6 жыл бұрын

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

@gingerpoling9601 6 жыл бұрын

I am going to focus on strict pull-ups

@lynncoolpineapple8709 5 жыл бұрын

DU..HSPU..strict pull up😩

@oscarortegano 6 жыл бұрын

Strict bar muscle ups, Handstand Walk with obstacles

@WODprep 6 жыл бұрын

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

@thefilemaker94 4 жыл бұрын

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

@rvrpropertiesllc 5 жыл бұрын

I want to master handstand pushups.

@burpeesandbeard232 2 жыл бұрын

Amen

@nicolebutler8665 5 жыл бұрын

Double unders!

@dreroy599 2 жыл бұрын

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.