WOD

Mobility

Wrist Stretches

Banded Tricep Ext for Front Rack Position

Ankle Dorsi Flexion

Strength Work (Power Cleans)

65%x5

75%x5

85%x5

WOD

21-18-15-12-9-6-3

Hang Power Cleans 85/115

Box Jumps

*Finish up with some GOAT work

HWOD

*Same except 65/95

EWOD

BUTTERFLY PULL UPS

4 Benefits of the Butterfly Pull-Up

In the below sections we will discuss four benefits of the butterfly pull-up. Note, that many of these benefits are inherent to most forms of kipping pull-ups, with some exceptions.

Kipping Pull-Up Efficiency

The butterfly pull-up is one of the most efficient kipping pull-up exercise techniques as it saves energy and time. Unlike the strict, regular pull-up araion, the kipping and the butterfly pull-up allow for an individual to use body momentum to assist in the movement of the joints (via muscle contractions). In doing so, less strength and muscle mass is required to perform a repetition.

Muscular Hypertrophy

While the strict, regular pull-up still wins out against kipping pull-up variations, including the butterfly pull-up, muscle growth can still occur. Muscle hypertrophy can be brought about by increased muscle damage and metabolite build-up, often done through a combination of high amounts of tensile loading, time under tension, increased training volume (loads x repetitions and sets), and restrictive recovery between sets. Strict pull-ups are a necessary part to muscle hypertrophy of the back, however performing butterfly pull-ups can contribute to additional muscle damage, especially when paired with strict pull-ups in a training program.

Competitive Fitness and Gymnastic Performance

Competitive fitness requires pull-up movements during some workouts, competition settings, and as the basis for more advanced gymnastic skills necessary for performance (exercise output). The butterfly pull-up is one of the most efficient pull-up methods as it allows an individual to use body momentum to repeat repetitions in a cyclical manner. Unlike kipping pull-ups (non butterfly), the butterfly pull-up has an individual continue their momentum in a very energy efficient manner rather than stopping in between kipping pull-ups to reset. This not only saves time (allows for more repetitions) but also increases a lifter’s ability to be more efficient with muscular contractions (complete more repetitions).

Grip and Muscular Endurance

Higher repetition pulling movements, like the butterfly pull-up requires a great amount of grip strength, endurance, and physical stamina. Increased demands of muscle tissue strength, coordination, and endurance are all seen as a lifter is often able to train with more training volume than strict pull-up movements. Competitive fitness athletes, climbers, and gymnasts may find these extremely beneficial in their overall performance in competitive session/WOD.

Are Butterfly Pull-Ups Safe?

In a previous article we discussed the leading concerns for performing a ballistic, high repetition movement like the kipping pull-up in regards to joint, connective tissue, and muscular health. In short, more advanced ballistic movements can be deemed injurious if the individual is not properly progressed and in a state of readiness to handle the skill and force demands of such a complex movement. When done correctly, which includes building a proper foundational of strength and movement coordination, and sound programming, kipping pull-ups may not be any more detrimental than other movements. You can read the full article here (let us know what you think in the comments).

Pull-Up Progressions and More

Take a look at some of the progression guides below and learn how to master some of the most challenging bodyweight and gymnastic movements the fitness world has to offer.

DOUBLE UNDERS

If the last time you touched a jump rope was in grade school, it’s time to get back into the swing of things. A trusted training method for boxers like Muhammed Ali, jumping rope improves stamina and conditioning while building speed and agility. But even if you’re coordinated and fit, there’s a learning curve to mastering any new movement. Plenty of CrossFit devotees and jump rope lovers struggle with double unders (two rotations of the jump rope per jump), a skill featured in several WODS. And since messing up means literally whipping oneself with the rope, practicing can become frustrating fast.

 “There’s kind of that freak-out moment with the double unders,” says Shane Winsor, a jump coach at CrossFit Cadence and head coach of the RPM Fitness competitive jump rope team. “People are comfortable with single bounces [one revolution per jump] but then something spazzes out with the feet and their body goes crazy when they attempt double unders!” We asked Winsor, World Record holder for the most double unders in 60 seconds (164!), to share some of his tips for correcting common newbie mistakes. Let’s hop to it, and start jumping like this:

5 Double Under Mistakes (And How to Fix Them) 

Mistake #1: Using your whole arm to move the rope. 

 If you’re swinging your arms like two windmills, there’s no way you’ll be able to get the rope around twice per jump. The key is learning to move the rope more efficiently.

The fix: It’s all in the wrist, says Winsor. He recommends starting off with the single bounce (one jump per revolution of the rope) to get comfortable. A quick flick of the wrist should be all you need to keep things moving for single jumps. Once you’ve got that down, try flicking faster and developing consistent swing timing. “If you watch the pros, the only thing that changes when they do double or triple unders is how high they jump,” Winsor explains. But trying to overcompensate for a slow wrist movement by jumping high won’t work for beginners, so be sure to get a fast flick down before experimenting with your jump height. 

Mistake #2: Jumping with your feet too close together.

If you’ve got a habit of bringing your feet together when attempting your double unders, you’ll be thrown off balance very easily. It will cause you to jolt right and left or forward and back too much, wasting the energy you should be using to bounce up and down.

The fix: According to Winsor, your feet should be hip-distance apart. This stable base will give you control to perform a more coordinated jump. “A lot of people hang out on the ground too long,” he adds, explaining that your heels should make very little contact with the floor so you can rebound as quickly as possible.

Mistake #3: Launching into a pike or dolphin kick position in the air.  

Shooting your legs out into a pike position or “dolphin kick” may seem as though it will earn you some extra time to swing the rope around. In reality though, you’ll land heavier and take more time to recover and rebound into your next jump. 

The fix: Winsor recommends keeping your legs right under you in the air so they’re prepared to rebound as quickly as possible after landing on the balls of your feet. And keep in mind: Upon landing, your knees should bend a tad to absorb shock.

Mistake #4: Letting your arms float away from your body.

You’re in the zone when — BAM! — you get smacked in the shins or in the head by the rope. What went wrong? You might have subconsciously moved your arms away from your torso, which will make the rope’s arc around your body shorter.

The fix: “You want your elbows close to your rib cage,” says Winsor. Your arms should remain relatively motionless while naturally extending from the elbows, since your wrists should be doing all the work of turning the rope. Though it might be hard to think about when you’re first starting out, try and pay attention to your arms until the proper position becomes habit.

Mistake #5: Changing your rope every time you work out.

Picking up any old rope you find at the gym might be convenient, but different lengths and thicknesses will require you to adapt your tempo. As a beginner, it’s going to be hard to adjust on the fly.

The fix: Size up your strand before you start jumping. According to Winsor, the handles of the rope should hit between the breastbone and the armpits if you’re stepping on the rope with one foot. “So much of the double under is about rhythm and timing, and that will change if and when you switch ropes,” he says. Winsor recommends learning on the rope you want to end up with, be that a heavier or mid-weight rope or a lighter speed rope. Using the same rope every time can only help you.

Learn the Ropes

Ready to jump in? This ladder workout designed by Winsor will help you get on track with your double unders. Do one to three single bounces for every double under until you have enough control to complete continuous double under rotations. 

Nitro rope

HOW TO BOX JUMP

We love that CrossFit has popularized box jumps again. The exercise builds explosive power, trains your fast twitch muscle fibers, and makes you more athletic. 

What we don’t love? The fact that most people do them wrong, according to Men’s Health Fitness Director BJ Gaddour.

Follow the jumping, landing, and dismounting tips in the video above, and you’ll safely build more strength, stability, and power from start to finish. Keep an eye out for additional ways to increase single-leg strength and starting strength, too. 

Once you nail the correct form, add box jumps to your workout. For maximum power, do sets of 3 to 6 reps every 2 to 3 minutes. For a conditioning stimulus, go for 10 minutes straight, alternating which leg you step off the box with each time.

HOW TO CLEAN AND JERK

Clean and Jerk Instructions

Clean and Jerk muscle diagram

  1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. 
  2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery. 
  5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. 
  6. The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  7. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  8. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

CROSSFIT AND THE U.K

Sweaty WODs, gruelling AMRAP, burning MetCons, Murphs, kipping, boxes and more — there’s plenty to get confused about when it comes to deciphering the deceptively large world of CrossFit.

There is nothing that elicits adaptation like intensity

Having conquered America’s fitness scene — for some, its mystery being comparable with that of Scientology — it’s now making significant waves on UK shores and, chances are, you’re not far from the buzz yourself. But how has it got to this point? How has the classic gym-bro been eviscerated by Cindys, Murphs and MetCons? And what on earth is a WOD? Handily, we have the answers.

Touching Down

When CrossFit reared its head into the world of health and fitness, turbulence soon followed. And some were not happy. “CrossFit has disrupted the fitness industry, so resistance is to be expected,” says James McShane, a senior coach at CrossFit Perpetua, one of London’s leading CrossFit ‘boxes’. “The majority of the criticism comes from people who have never tried it. That said, the community has come a long way in the last decade, moving from a mantra of everything being ‘heavier, harder, faster’ to one more in line with methodology.”

(Related: Should you devote yourself to the church of CrossFit?)

It’s this ‘methodology’ that was misconstrued from the get-go, according to McShane. Over the last decade, CrossFit’s followers have evolved from a ‘harder, faster stronger’ headspace to one that’s more focused on “mechanics, consistency, then, and ONLY then, intensity,” says McShane. 

Perhaps it’s worth looking at the advantages of a CrossFit workout, especially when compared with the archetypal weekly bro-split — chest and triceps, back and biceps, shoulders, legs — seen in most training programmes. 

(Related: 5 reasons CrossFit athletes are fitter than you)

In fact, CrossFit’s approach to individuality is focused on measurable results — and we’re not talking about tape measures around your biceps. Instead, weekly, monthly and yearly check-ins help assess an individual’s fitness (shaving 20secs off a 1000m row, for example) making sure things are progressing.

For McShane, CrossFit’s appeal in this regard is three-fold. By focusing on three key areas, he breaks down why CrossFit is so popular in the UK.

“Everything is observable, measurable, repeatable. Each workout serves as a test, and improvements in times, loads and skill are all measures of progress,” he says. “The range of movements and stimuli provided by the programme means it’s constantly varied. From light to heavy, short sprints to longer endurance efforts, the body is evolved to adapt to any physical demand.”

(Related: Melt fat with the CrossFit bodyweight workout)

CrossFit’s community is respected worldwide, with athletes and amateurs alike attesting to making lifelong relationships through the sport. In fact, this is the backbone of the sport, according to CrossFit CEO Greg Glassman: “We all give more of ourselves in the presence of others. Always, always.”

That said, a chummy friendship won’t steer you through a vomit-inducing WOD (workout of the day, if you’re wondering), but instead, a friendly rivalry.

“I’m long past counting the number of people who have professed to not being competitive, only to unleash an intensity unknown to even themselves upon the workout clock starting,” says McShane. “There’s nothing like having a score on the board and a friendly rival in the room to elicit intensity, and there is nothing that elicits adaptation like intensity.”

It Hurts, And It Works

According to an Ohio State University Study, CrossFit works. Analysing varying levels of aerobic fitness and body composition before and after a 10-week CrossFit programme, results showed “significant improvements” in VO2 max levels and a significantly lower body fat percentage. 

“Of course, a lot of people want to look good… CrossFit definitely ticks the box of the lean and strong look,” says Tom Parker, Head Coach at Reebok CrossFit Reading, who’s been a regular feature in UK CrossFit leaderboards, with over 12 years of industry experience.

(Related: The best beginner’s gear for CrossFit training)

“CrossFit represents a departure from their comfort zone,” continues McShane. “Anybody can try it, but it takes a particular type of person to thrive in that environment.”

Call it elitism, call it dedication, call it what you want — CrossFit is in the UK and it’s here to stay. What are you going to do about it?

CROSSFIT OR BODYBUILDING?

The first thing that comes to mind of a bodybuilder, when you debate with them about crossfit, is #crossfitfailvideos on YouTube. Similarly, the first thing that comes to mind of a crossfitter, when you debate with them about bodybuilders, is brute, vain and chicken legs. Fitness enthusiasts are usually divided into two tribes that are a) Bodybuilding b) crossfit. And this makes us wonder, which one is better and which is one better suited to you? Well, we can help. Here is your complete guide decoding bodybuilding vs crossfit.

Bodybuilding in a nutshell

The focus of bodybuilding is on growth and development of your muscles. The aim is to reduce body fat as much as possible and then add muscle mass. It focuses on the development of each body part. Every part is worked individually, from shoulders to calves. Bodybuilding tends to deliver the best results, if you are focused on proportionate and aesthetic appearance of your body. The process of bodybuilding is a lengthy procedure. In order to achieve your results, you need to be patient and dedicated to a certain regimen.

Celebs for bodybulding 

1) Salman Khan

2) John Abraham

3) Rock

4) Varun Dhawan

5) Hrithik Roshan

Crossfit in a nutshell

Crossfit can be defined as a strength and conditioning program. It is not a specific program that is designed to focus on one particular aspect such as size or aesthetic appearance. The aim is to make you as fit as possible. Unlike bodybuilding, crossfit is not focused on losing fat or on aesthetical appearance.

Celebs for Crossfit

1) Akshay Kumar

2) Kangana Ranaut

3) Aamir Khan

4) Channing Tatum

5) Brad Pitt 

The difference

Crossfit is not a specialized sport. In crossfit, you have workout of the day also known as WOD. The workout of the day can include different kinds of workout.

Athletes can be expected to lift weights, run, row and do Olympic lifts along with various other athletic activities. In bodybuilding, your workout tends to focus on one body part a day, 5-6 exercises, 3 sets per exercise with 10 repetitions minimum per set. After every set there is an interval of 60-80 seconds. 

Crossfit’s intensity is higher compared to bodybuilding. However, due to the high intensity, there is a higher chance of getting injured compared to bodybuilding. Also if you are looking to gain weight or muscle then crossfit is probably not your calling. But if fitness is your only goal and you want to be athlete who can run, lift, be a jack of all trades then go for it.

The verdict

If you are a beginner, then bodybuilding has to be your starting point. You need to have muscle strength and size for a tough and complex workout like crossfit.Bodybuilding will help you develop muscle strength and fitness initially. 

Crossfit also involves complex lifts such as deadlift and squats, which might be too much for a beginner. Therefore it’s better to master these lifts through bodybuilding. If you are a beginner then start with bodybuilding. And then move on to crossfit for total fitness. Crossfit works perfect as an advanced workout.