Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar dip is a great way to strengthen shoulders, chest and triceps and is often considered superior to the pushup as it involves moving your entire body weight.

It is also a great precursor to dips on the rings, which we shall look at next week.

Points Of Performance

• Bars set approximately shoulder-width apart
• Full grip on the bars
• Start with arms extended and push down into the bars
• Chest drops forward as elbows move back
• Shoulders descend lower than elbows
• Elbows stay close to the body
• Complete at full arm extension

The infamous Burpee, as demonstrated here by CrossFit Seminar Staff member James Hobart, is often the movement we all love to hate the most. And that is no surprise considering how quickly you can get puffed doing this movement. But it’s a skill we want to retain for as long as possible throughout our lives, simply because of the importance of being able to get yourself back up when you are on the ground. So even if you find the movement the movement too challenging, ask your coach to give you a modified version that will keep you picking yourself up off the floor whenever you need. If you have core or back issues, then most definitely find a modified version that works for you as it is possible to hurt your back if you are fatigued and throwing yourself up and down to the ground.

Points Of Performance

• Place hands on the ground shoulder-width apart
• Jump to push-up position
• Lower chest and thighs to the ground
• Jump feet towards the hands
• Jump vertically with full hip and knee extension
• Arms extend overhead during the jump

We get it!

The world of CrossFit can seem intimidating. It can be easy to think you’re not going to fit in unless you have rock-solid abs and can lift twice your own body weight.

But let us assure you… that’s the end goal. And everyone has to start somewhere.

CrossFitters come from all walks of life. They can be accountants, bus drivers and primary school teachers. What they have in common is their goal – to be their best self.

If you’re feeling like perhaps CrossFit is not for you, take a look at the video below. It will show you how this training philosophy can enable you to change your life, one step at a time.

Tim’s story proves you can come to CrossFit at any weight and at any fitness level. What’s important is the commitment you make to your training.

Want to change your life? Book an introductory session today.