CrossFit athletes have a certain type of profile—even right down to the fact that they typically think of and describe themselves first and foremost as athletes. To someone on the outside looking in, that perception can feel overwhelming. Daunting. It’s easy to feel like, “They’re so in shape…and I’m so…not.”
Put simply, it feels like a club that you don’t belong to, and maybe never will. Helen describes it well:
"Funny enough, at one point I kind of felt inadequate because everybody else around me was like, fit, and they did CrossFit, and here I am 60 pounds overweight. So I felt like, okay, this is like a fitness company. They sell grips for CrossFit athletes. And I just didn't feel like I fit the mold at the time."
If that’s you, you’re not alone. Helen is right there with you—and more importantly, your story (and journey) matters too. But we’re getting ahead of ourselves.
WHERE IT BEGAN
Originally Salvadorian and Puerto Rican, Helen was raised in San Francisco. She joined the military in 2004, serving in active duty from 2004-2008, and then in the Georgia National Guard from 2008-2010. The next few years were the normal grind familiar to many of us: day after day spent working and caring for family. For Helen, that meant a string of warehousing and fulfillment roles, balanced with being a divorced mother to a (now) eleven-year-old son.
Yet as many of us know, a single event can send us sprawling. For Helen, like many others, that event was COVID.
“I got laid off from my job at the beginning of COVID. Thankfully, I got a notice of separation and they said it was due to lack of work. So I was able to use that to apply for unemployment and quickly was approved and received benefits. So financially, I was good because I was able to pay my bills, but mentally I went into depression and anxiety during that time because I couldn’t provide for my son. I had to depend on the government, and I wasn’t used to that. I was used to working and staying busy….my physical health went downhill.”
Outside events led to a mental struggle, which in turn led to physical decline—a progression that is all too common.
“During COVID, my physical health went downhill. I went into depression and anxiety during that time because I couldn’t provide for my son…I gained like 60 pounds, was having trouble sleeping, and having acid reflux. Then through the VA, they did a sleep study and they told me I had mild sleep apnea. That was the diagnosis that made me decide I needed to change my habits and work toward getting my health back.”
Yet for Helen, the story didn’t stop there. It was an outside event that initially triggered her struggle, but another outside bit of fortune gave her a new opportunity.
A NEW START
Following that sleep study, Helen was in search of some answers—for herself, her work, and her health, and it was a single job posting that led to all three. And not a moment too soon, as Helen was living off savings and down to a month’s worth of expenses left in the bank. But walking through the door at Victory Grips turned out to be more than just a job—it was a picture of a different sort of future.
When I started at Victory Grips, I was just starting to try to eat healthier and walk more and just the environment at Victory Grips. Like, everybody at Victory Grips is very health conscious, all into fitness and nutrition. So that kind of motivated me to step it up. I think just what prompted me to ask questions about health and fitness was just wanting to get it right this time around, because I've tried several times over losing weight, like I had lost weight, gotten down to 125, then gained it all over again, and then lost it and gained it. So this time I wanted to make sure whatever I was doing stuck for the long term.
For Helen, this time was more than just resolutions, diet plans, and willpower. She had role models to follow—ones that were willing to not just give platitudes, but to model a different set of habits and lifestyle.
Just watching Vic and Wendy, how they eat and how they portion their food, I learned a lot, like by watching, instead of eating a whole donut, they cut it up to pieces and eat a piece instead of like the whole donut. Where seeing that was like, I would usually eat the whole donut, not just the corner piece of it or whatever. So just watching how they do things, my actions were prompted by just watching people in the office and how they ate healthy, how they portioned out their food, stuff like that. Talking about their exercise routines that they did that day or day before.
One piece at a time, day by day, things started to change. New role models paved the way for new diet habits, which in turn led to feeling different—more capable and able to step out and take new ground. Helen was changing, one literal baby step at a time.
The first physical action I took was getting on a treadmill at home that I never used, so I started just walking on the treadmill; and I have an Ifit membership, so I just started getting on the treadmill every day for like 20 minutes. And I chose walking because it's low impact. And with me carrying 60 pounds, it was easier to walk versus to run or jump or do any kind of plyometric movements at the time.
Small though those steps might have felt at the time, they were taking Helen somewhere new.
THE FIRST CLASS
Working at a CrossFit company.
Surrounded by CrossFit athletes.
Talking every day about CrossFit products.
Unsurprisingly, it was only a matter of time before Helen signed up for a CrossFit class. Nervous voices in her head, butterflies in her stomach, she set foot inside, expecting judgment and criticism—yet nothing could be further from the reality she experienced.
But yet I walk in and they're like, “It's Helen!” And I was received just with hugs and fist bumps and just, “Hey, good to see you!” and “Glad you're here!” I didn't know any of the movements or nothing. So I was just like in the back and just hoping for the best. Everybody was friendly in class my first day and very motivating to see them work out and the types of things that they could do and then look at them and be like, “Maybe that could be me someday.”
One class led to another, then another—eventually becoming that much-needed routine, structure, and solace that Helen needed to make genuine progress. Not only did she have a plan, but she had a community of Victory Gym teammates around her cheering her on:
"When I step into the gym now, it really feels like home. Like when you commit to a time slot, you basically see the same people every day, and you form a bond with the people you see every day. I feel that I have inspired others because other members will approach me and be like, “Hey, I wasn't going to come to class, but I saw your name on the roster and I decided to come in.” Which blew my mind. I was like, “Really?” Or they will say, “Hey, it's very motivating to see you coming in and you give your 100%.” So it's like my happy hour when I come in after work."
A BIGGER REASON
But that self-growth or the community has never been the driving factor for Helen. Her primary motivator is that little boy who’s been with her the whole way.
"And my health is important because I do have an eleven-year-old son and I want to be around for him. I want to be able to do things with him. He's getting taller every year. He always brags that he's getting taller than me. And so I always said, I want to be able to get on roller coasters with him. And when you're overweight, that's kind of a challenge. So that's my motivation, to be able to do fun activities with my son and not have the extra weight slow me down."
Those steps, taken together in a supportive, encouraging community…are working. Helen is seeing progress that she once thought was beyond her reach.
"The progress in the gym that I noticed the most is I remember at first not being able to do a squat, and I struggled to get up off the floor. So I always avoided like, sitting on the ground or whatever, kneeling, because I knew it would be a struggle to get back up. And now, as of today, I could squat 65 pounds. What keeps me going is I have noticed I am sleeping better. I have noticed that I'm waking up earlier than I normally would, which is odd, but I was told that's probably because you're getting better sleep, so you're better rested, so you're waking up earlier than you normally do. So I noticed that and just the fact that every week that I come in and I notice that I can add more weight to the bar, that's pretty cool."
So where does this leave Helen today? She’s lifting what would have been impossible even just a few months ago. She’s sleeping better. She’s healthier, more active, more rested, more energetic, and more encouraged than she’s been in years.
And she’s just getting started.
]]>Prior to coming out with the Stealth the only material we carried was leather. Leather is a great material for grips, but it is not perfect and not for everyone. We were getting a many requests from vegan athletes for grips made from non-animal based materials. Additionally, leather has inconsistencies because it is a natural material; it’s cow skin. The inconsistencies of leather include variations in thickness, texture and stretch. These inconsistencies can be experienced within the same hide. The need for a synthetic material option was apparent. After much research and testing we discovered the material that is now the Stealth and X2. These materials are the same, but different versions. It is a high-performance microfiber that is engineered to have the same internal structure as leather. Therefore, there are similarities in feel and performance, but without the inconsistencies of natural leather. The Stealth was the first to be released, and X2 was its predecessor two years later.
The Stealth was our first synthetic material to be released. Stealth is thinner than leather and has a barehanded feel on the bar. This was key at the time as we were getting request from athletes, especially women, for a thinner material so they feel they could get a natural dexterity with their grip.
The X2 was subsequently released because there was a need for synthetic material that provided the same thickness and protection as leather. The X2 is thicker and softer version of the Stealth material. Both leather and X2 are 2.2mm and the Stealth is 1.85mm thick. The X2 is soft from the start with virtually no break-in period.
The Stealth, along with its barehanded feel on the bar has a natural slide on the bar. What I mean by this is that you will be able to rotate your hand around that bar naturally as you do a skill such as bar muscle ups. A lot of former gymnasts like this because this is a technique inherent in bar skills. The X2 has more cushion on the hands and provides a grip closure to natural leather. It has a higher coefficient of friction compared to the Stealth so your hand does not slide as easily around the bar. You may think of this as “grippyness”. People have varying preferences when it comes to grippyness which is why we have options.
Both the Stealth and X2 are vegan friendly and washable. To wash the Stealth and X2 simply use a delicate machine cycle (do not use fabric softener), or hand-wash, then air dry. It is a good idea to secure the Velcro straps when washing to help maintain the integrity of the Velcro.
Visit our Grip Matrix for a quick overview of the characteristics of our different grip materials and styles. You can also learn more about the reasons Victory Grips designs different grip styles and utilizes different grip materials at our post An Arsenal of Grips: Being Prepared for Everything.
First, what are grips? Grips are the gear you wear on your hands for protection and to help you hold on to a pull-up bar or rings for skills such as kipping or butterfly pull-ups, toes to bar, and muscle ups. Some people may call them hand straps or wraps, but the proper name is grips. It is the one piece of equipment that you will help you increase your power output instantly that is legal in competition. However, you need to make sure the grips you are purchasing are designed correctly, sized appropriately, and you know how to use them correctly.
The two main styles of grips used in CrossFit or functional fitness are the ones with finger holes and the others without finger holes also known as fingerless grips. Grips with finger holes are the original style. You may see people, or you may be one these people, that don’t use the finger holes and just flap them over the bar because you find you get a better grip that way. Why is this so? The answer is simple. Your grips with the finger holes are too short for your hands! If you your grips have the proper length and you are using the finger holes you will actually get a more efficient and stable grip, and they are more durable compared to fingerless grips. Fingerless grips do have their merits. Please note, you should never use grips with finger holes as fingerless because it can be a safety issue and you can damage the grips. I will explain this point and more about fingerless grips later. Let’s first focus on how grips with finger holes should fit, why they create a more stable grip on the bar or rings and are more durable.
Grips with finger holes should have enough length so that when gripping the bar, you can create a fold of material between the bar and your fingers while having a smooth surface on the palm. This fold of material, also known as the dowel effect, is what helps you hold on by creating torque. The edge of this fold should come to your fingertips. If the edge of the of fold is anywhere below the first knuckle crease of your fingers the grips are too short. You need the edge to come to your fingertips because your fingertips are fundamental in creating torque. The fingertips need to be able to dig into the material to apply force so the grips don’t slip and tighten around the bar. The stability and durability come from the finger holes themselves. The top of wall of the finger holes, when engaging the dowel effect, will put downward pressure on the fingers creating a tighter hold. Additionally, when your fingers are in the holes it helps distribute the forces on the material of the grips helping prevent them from prematurely ripping at the junction of the palm portion and the wrist strap, which is the vulnerable point of all grips. Therefore, when using finger hole grips properly they are more durable than fingerless grips.
Fingerless grips work in a similar fashion, but with no fold of material to create the dowel effect. By flapping the single layer of the palm portion over the bar your hand, more specifically your fingertips, will be able to dig into the material to apply force so the grips don’t slip and provide torque. This is the same principle as the dowel effect, but without the finger holes pushing your fingers down into the bar. The main benefit of the fingerless grips is the ease of transitions from a skill where you need the grips, such as muscle ups, to one where you prefer to go barehanded, such as double-unders. The fingerless grips will save a little time by not having to take the grips off your fingers.
So why should you not use grips with finger holes as fingerless? It comes down to safety and durability. If the grips you use a fingerless are too long the excess material can become wedged between the bar (or rings) and your fingers causing your hand to be locked onto the bar. When you go to dismount form the bar your hand will not release and yank your wrist and shoulder potentially causing injury and possible damage to the grips. When gripping the bar your fingerless grips should come no more than an inch or two past your fingertips. Anything more is superfluous. Additionally, the narrow palm portion of 2 or 3 finger grips are not enough surface area to ensure durability. The Victory Grips fingerless style is specifically designed and made of materials to help ensure safety and durability.
If you are serious about your training and competing it is a good idea to have a pair of grips with finger holes and a pair without. By having them both at your disposal you will have the benefits of fast transitions with the fingerless grips and the better stability of finger hole grips depending on the workout. This is like having different types of shoes for certain field conditions or workouts. When selecting a pair of Victory Grips you simply follow our sizing guideline and can be assured you will have pair of grips that will be designed to fit you for maximum performance. Do not assume your size and no need to size up. The guidelines are very accurate.
]]>The main cause of rips to your hand is friction. The secondary causes are the condition of the skin of your hands, environmental conditions, and training volume and intensity. Each cause will be addressed and the ways to help prevent rips from happening.
The definition of friction is "the resistance that one surface or object encounters when moving over another." When your hand is directly on the bar (with no barrier such as grips) your skin is shifting upon a fixed object (the bar) causing damage to the cells of the epidermis because it cannot handle mechanical insult. Depending on the degree of the friction it may result in a wound; aka a rip. As part of your body’s defense mechanism, it will change the cellular structure of the epidermis in order to be more resilient and form a callus. But you do not need to rip first in order to form a callus. Gradual and consistent pressure on the skin over time will form a callus. This is why it is good to progressively work up the volume and intensity to build up your skin. Just like your muscles, the skin of your hands will adapt to imposed demands and get stronger. But if the demands are too great at once it will cause damage and hinder your training. But it doesn’t end there...
The calluses can actually cause you to rip too if you do not take care of them. If calluses get too big ridges can form causing a callus susceptible to getting ripped off. This is why it is good to file calluses so that they are smooth. It is important not to file them down too much that you take that callus down to nothing. It is good to have healthy smooth calluses to protect your hands. Moisturizing your hands is also good practice so that the skin of your hands does not become too dry and brittle. Moisturizing is especially important to do so in the winter because the cold weather makes your skin dry and the use of chalk in the gym compounds the issue. On the flip side in humid conditions, your hands can become excessively sweaty making your calluses too soft to be effective. Additionally, with sweaty hands, you will feel the need to over-grip, which makes the likelihood of ripping increase. So there is a balance that you need to maintain throughout the year.
Training volume is another factor to understand when it comes to the potential of ripping. Whenever you have an increase in volume you are imposing greater demands and your skin will have to adapt. In this case, you need to tune into how your hands are feeling in a workout. If they are starting to feel hot you need to start breaking up the reps and chip away with smaller sets. If you are doing large repetition sets of a skill the agitation and heat from the friction will build up and eventually you will rip. Then adding in intensity, such as in a competition setting where your adrenaline is pumping, you will naturally put more contraction into your grip increasing the friction thus the potential rip. In a training scenario if you feel like you are about to rip it best to stop before your skin rips open. Your hands will bounce back much quicker and not hinder your training in the days to come. However, in a competition setting, you need to know when to break up sets or be willing to sacrifice your hands.
Beyond allowing the strength of your skin to build up gradually, paying attention to its condition, and adjusting your approach to a given workout using the best type of grips for you will help prevent rips immensely. Some people call grips straps or gloves, but the correct name is grips. The truly most effective hand protection for the sport of CrossFit or functional fitness is grips designed specifically for these activities based on traditional gymnastics grips. It is important to note that grips are not a guarantee that you will not rip while wearing them, but they will reduce the possibility of ripping to a very significant degree.
Grips provide a barrier between your hand and the apparatus, whether it is a pull-up bar or rings, which reduces friction on your hands.That is only one of the ways that grips protect your hands. Performance enhancement is actually the most important purpose of grips.The way grips improve performance is also another way they protect your hands.To keep it simple for this particular conversation grips create an ability to apply more torque on a bar, which also reduces the amount of strength needed to grip the bar and the amount your hand shifts during a particular skill. So to translate you can execute a skill with more efficiency and reduce your potential of ripping at the same time. Although grips will help protect you it is still important to practice good hand care as mentioned above.
At Victory Grips we have learned that one particular material and style of grips is not the best for every person and every scenario. We have different materials and styles to make sure we have the best options available to help you perform at your best and keep you protected. To understand which grips best suit you check out our grip finder quiz. If you have more questions after reading the information please reach out to us. We are here to help.
]]>Think of grips like shoes. You have shoes that you wear for your standard mix modal workout of the day (WOD), lifters for Olympic lifting, and running shoes for your 5K’s or track workouts. Then, you have variations of those shoes because you like the soles or other materials they are made of for one reason or another. In essence, grips are no different. Victory Grips are designed with the different skills and workout situations in mind for the simple reason to help you perform at your best no matter the gymnastic skill you are training or what is thrown at you in the gym or at a competition.
There are grips that will handle the majority of your workouts, which are the 3 finger and 4 finger grips. These styles will handle the majority of your workouts and considered utility grips. Then there are specialty grips, which are the 2 finger and fingerless (Freedom) grips. The 2 finger grips are designed for rings and kettlebells, and the Freedoms are designed for fast transitions.
Some materials grip better in powder coated bars and bare steel (Speal) bars. Some are thicker softer and others are thinner to accommodate different protection needs and dexterity preferences. Some materials do better in humidity or in the rain. Have you ever done a competition outside and had to do large sets of chest to bar pull-ups in the rain? We saw that situation at Wodapalooza 2020.
To help you understand and compare the different materials and styles in detail we have created a grip matrix that you will find here. Or you can download the PDF version here.
Like shoes, you will find that there is a particular pair of grips you use the majority of the time. This is when you need to have backups if you are a serious competitor. According to our favorite running coach, Chris Henshaw, elite running athletes always have three pairs of shoes: a pair that they are currently running in, a pair that is broken in and on stand by, and a pair that is brand new. These shoes are on a constant rotation to make sure you are always prepared for an important competition with a pair that you can count on not to fail and perform optimally. You do not want to be competing in the Open with a pair of grips you have been using for 9 months and think they will not fail you in the midst of a workout. When you compete you are exerting more force and performing larger sets than in training because of adrenalin. You need to make sure your grips are ready to handle that intensity. Be prepared!
]]>Q: When it comes to fitness, what is your main goal for 2020
A: My main goal for 2020 is to podium at the Games. Since we can qualify for the Games in October my main focus will be preparing me for that in August. I will do a few sanctioned events to see where I am at during the year but the end goal is to stay focused on the Games.
Q: What does the competition scene look like for you in 2020 and what is your most memorable moment competing thus far?
A: My upcoming plan is West Coast Classic, Granite Games and possibly Madrid on a team. My most memorable moment thus far would be when I qualified for the games in 2013 for the first time. Knowing all the hard work was worth it and if you put your mind to something you can accomplish it!
(Question from Social Media) Q: When did you know that you had what it takes to be a CrossFit Games athlete? Did you start excelling at CrossFit very early on or was it something that took a long time for you to develop?
A: When I started CrossFit back in 2010 I knew I had a love for the sport and was going to do everything in my power to get to the Games. From that moment of finding out about CrossFit, I changed my eating, I got a coach, I did 3-4 hours of mobility/position work a day and never looked back. I knew I had a good engine so that always came naturally for me, but the hard part was trying to get stronger while maintaining the engine. It takes a lot of hard work and consistency to be at the top in this sport, and to this day I am still working on weakness to just get the 1% better.
Q: There are a lot of Grips out there. Why do you choose Victory Grips?
A: I tried a lot of grips before Victory Grips and none of them would last. They would break at the wrist, they were to thin or just weren't as durable. With Victory Grips, not only were there different types of grips from leather, stealth, and tactical, they even have the option for how many finger holes you need to get the best grip on the bar to protect your hands. I have had the same pair of grips for over a year with no ripping and they are just as grippy on the bar as the first time. Knowing how much goes into the grips and how they are constantly trying to improve the products for athletes makes it the best brand of grips!
Q: What are your favorite style and material of Victory Grips?
A: My favorite is the 3 finger X2
Q: Outside of functional fitness training, what other sports and/or activities do you enjoy?
A: Riding bikes, rock climbing, and being able to play with my family outside.
Q: What do you think is the key that has kept you this consistent for this long?
A: Listening to my body and knowing when to take a break. My coach and I work very closely together to make sure we are getting the most out of training every day and when my body needs a break I take it and don't stress it. Having fun and just enjoying the process helps too!
(Question from Social Media) Q: What does your training look like day-to-day? How often do you do metcons? How often do you work on strength and gymnastics?
A: Typically I have a two-hour strength session in the morning 5 days a week followed by a metcon for my noon session and then my PM session is typically a longer workout, run or monostructural piece. I do this training 5 days a week with Thursday and Sundays off.
(Question from Social Media) Q: What did you learn from being on the Games Demo team?
A: The biggest take away I took from the demo team was the amount of pressure I put on myself as an athlete. When Dave would make us test a workout you would have 5 minutes to warm up if that and then just go, no thinking just do it. So sitting back and watching the athletes and the pressure we put on ourselves just never helped me personally. So now I just keep my focus on going out there giving it my best and whatever happens, happens!
(Question from Social Media) Q: If you were on a team, who would your teammates be?
A: Thats a good question, I would probably pick Will, Noah or Chandler from the males and for females Sara and Brooke.
(Question from Social Media) Q: Do you have any mobility drills you suggest for ankle flexibility other than the standard ones?
A: Other than the standard ones probably not, but I do really like placing a KB on your knee and moving the knee around to stretch out the ankle and calf.
(Question from Social Media) Q: What are your favorite drills to strengthen hips and glutes for more explosive movements?
A: Rear foot elevated split squats, lateral lunge work, and anything else single-leg related.
Q: When it comes to fitness, what is your main goal for 2020?
A: Strength some of my weaknesses that I have not focused on in the past. And maybe qualify for the games. Lol!
Q: What does the competition scene look like for you in 2020 and what is your most memorable moment competing thus far?
A: I will be doing 2-3 team competitions and 1 individual competition this season. Most memorable moment. There are too many to count. Some great ones!
Q: How about the seminar scene? Where can will we see you this year and how can we stay up-to-date?
A: I will be more stateside teaching my Lift Heavy Often Weightlifting Seminar this year. I will be in GA & CA in January. And for more updates follow me on IG EZ Muhammed Instagram or check out my website ezmuhammad.com
Q: There are a lot of Grips out there. Why do you choose Victory Grips?
A: Actually I didn’t choose Victory Grips because of the Grips. I chose the company because of the owner. His character, dedication to fitness, and perfecting himself. But more so the quality of his heart. When I first met him I felt he was genuine. I think it was when Victory Grips was an idea. So years later when we linked up it was a no brainer. And then after using them, I said: “I’m all in!”
Q: What are your favorite style and material of Victory Grips?
A: Stealth Freedom or 3-Finger. Gotta have! And 2-Finger occasionally.
Q: Outside of functional fitness training, what other sports and/or activities do you enjoy?
A: Basketball. Love when I get time to shoot some hoops. And just anything with my kids.
Q: What do you think is the key that has kept you this consistent for this long?
A: A positive attitude. Finding good in everyone I meet, in every situation I’m in. Keeping my mind as healthy as possible. Praying, and knowing why I do what I do!
Q: What is your favorite CrossFit movement? What is your least favorite?
A: Snatch is my favorite and swimming is my least favorite.
Q: How do you manage your time being an educator and an athlete all while having a family?
A: The hardest thing ever. Everyone wants your time! And you want your time to do what you want. Idk how I get by, I have an urge to want to satisfy people and sometimes it backfires and sometimes it’s on point. Just doing my best and working hard. Hopefully, people see it understand it and continue to grow with me.
Is there anything that Scott Panchik doesn’t do well? We asked Scott about going team, beating Rich Froning, staying consistent after all these years and owning a gym. We also asked him about his most memorable CrossFit moment!
Q: Congratulations on being the newest team member of CrossFit Mayhem. What were your top reasons for going team?
A: Going team has always been a goal of mine. I played a lot of team sports growing up and l will love sharing the journey with others this season. Going team also allows me to be more present with my family, friends, and community at Crossfit Mentality.
Q: How did it feel to beat Rich Froning Jr. in Open workout 20.1?
A: Sharing the floor with Rich brought back a lot of great memories from competing against him at Regionals and the Crossfit Games. Coming away with a win is always a great feeling in anything you do in life.
Q: There are a lot of Grips out there. Why do you choose Victory Grips?
A: I choose Victory Grips because they are the very best and get the job done. My hands have been healthier than ever since making the switch.
Q: What are your favorite style and material of Victory Grips?
A: My favorite style of grips are the Stealth 3 Finger Grips.
Q: You are no stranger to the CrossFit Competition floor. What is your most memorable Games experience and why?
A: My most memorable moment was battling Mat Fraser in the Squat Clean Event in the 2019 Crossfit Games.
Q: Outside of functional fitness training, what other sports and/or activities do you enjoy?
A: I recently started swimming more, and I love going on hikes with my wife and dog.
Q: What do you think is the key that has kept you this consistent for this long?
A: Every year I come back from the Games I change a few things. I find it very important to surround yourself with people that push you to be better and bring out the very best in you. The sport will continue to evolve and I have always strived to do the same.
Q: Name an athlete you look up to and why.
A: I look up to my dad (David Panchik) who introduced me to Crossfit back in 2008 and is still doing it today!
Q: What is your favorite CrossFit movement? What is your least Favorite?
A: My favorite movement is a clean. My least favorite movement is long-distance running.
Q: How do you manage your time being a gym owner and an athlete? Are you able to coach classes and have a big presence in the gym?
A: I have a great team around me at Crossfit Mentality that has supported me as an athlete over the years. My wife and I run the gym together. If it wasn't for her I likely would not be competing. I coach classes, and will always have a presence in our gym. I see my self as a gym owner that competes in Crossfit, not the other way around.
It is likely that we will see gymnastics movements in Open workout 20.5. Here are key performance points focusing on body positioning, set size, and movement variation that will help you excel. Good luck!
BODY POSITION
• Stay long and tight for fast smooth movement.
SET SIZE
• With high volume reps keep sets small with short rest. Do not execute long sets with long rest.
• Shorter sets prevent your hands from getting too hot.
BAR MUSCLE-UP VARIATIONS
• Straight up and down for higher cycle time
• Glide kip hybrid which allows you to catch a little bit hight but involves more finesse
]]>
Tell us the details in training that has earned you the title of fittest American woman for the past two years.
I give my best day in and day out during training. That doesn't mean that I PR everyday or anywhere close to it, but I give my best effort and walk away knowing that. I have gotten more comfortable with pushing my limits as well. I think another big reason that I am so successful is because I am willing to listen to my coach and try new things or strategies he has to offer. He is my coach for a reason, he knows more than I do. Often I see people that won't take advice from others because they think they know it all. I am going to make sure that never becomes me because we should all constantly be learning to continue to improve ourselves!
What was your first impression of CrossFit? Did you know you wanted to compete or did that desire come into play later?
When I first started CrossFit, I knew that I wanted to compete but I was successful a lot sooner than I ever imagined I would be. During my first Open, I just wanted to do my best and see where I stood after doing to sport for about 4 months. However, I ended up qualifying for Regionals and then the Games my first year and only about 6 months after starting CrossFit. After getting to compete at the Games my first year, I knew it was something I wanted to stick with for a while. I got 21st that year and wanted to do better than that!
What sanctioned events you are competing at (or looking to compete at) this season?
I am looking to compete at the Dubai Fitness Championship, Wodapalooza, and the Rogue Invitational this season.
There are a lot of Grips out there. Why do you choose Victory Grips?
I have tried a lot of Grips out there and I like Victory Grips because they are the only pair that I have found that actually help my grip instead of make it worse. With a lot of the other grips, I feel like I compromise my grip strength to keep my hands protected. With Victory Grips, I feel like I can grip the bar longer and keep my hands healthy. It is a win-win.
What are your favorite style and material of Victory Grips?
The new tactical grips are my favorite. I love the two fingers as well. So the tactical two finger grips (which may have been cut specially for me at the Games and they are the grips I wore during Mary).
Not only are you known as the pull-up queen of CrossFit, but you rock the best abs. Tell us about your nutrition.
Why thank you! I follow RP Strength for my nutrition. I don't do paleo or keto or anything but rather just keep it very clean. Meaning I eat a lot of natural foods and stay away from those that have ingredients I cannot pronounce. Not only does it help me rock a 6 pack, but it also allows me to keep my performance high. Depending on the day and my training, I eat 4-5 meals a day along with a protein shake and some sugars during my training.
What is one food/supplement that you don't go a day without?
Oatmeal. I feel empty if I go a day without it.
Outside of functional fitness training, what other sports and/or activities do you enjoy?
I enjoy walking around NYC (the amazing city that I live in) and exploring new places and museums in the city. Walking along the Hudson River is something I do almost every rest day. There is just something calm and peaceful about it. Plus it gets my mind off of fitness and anything work-related and helps me feel refreshed. I also like watching college football (the University of Michigan) and comedy movies because I enjoy a good laugh. Though I don't do them as much as I would like, I love paddle boarding and jet skiing.
What is the single most important thing you've done over the years to get where you are today regarding fitness?
I believe that my consistency in training and nutrition are the reasons I have been so successful regarding fitness. It is easy to go through waves of hitting the gym hard and being on with your diet. However, the results come when you can create a routine you can stick to. Finding a training schedule and program along with a healthy eating regimen you can stick to are all both key. That doesn't mean I never have a cheat day or days where my training isn't perfect but having balance and not falling of the bandwagon is key. I am lucky that I love working out and enjoy eating healthy, so that makes it much easier to stay consistent.
You out preformed the top male finisher in Mary at the 2019 Games completing a total of 695 reps. 345 of those reps were pull-ups. How can someone reading this get pull-ups like Pearce?
Mary was such a fun event at the Games and I was beyond excited when I found out that I beat all the men in that workout. Luckily for everyone out there, I have two pull-up programs. One of them is for people looking to get their very first strict pull-up. I feel like I get as excited as everyone following it when they send me the video and share their huge accomplishment! The other program is for people looking to increase the number of strict pull-ups they can do or work on their technique and the volume of kipping or butterfly pull-ups. I will admit that it takes a lot of time and practice but if you put in the right kind of work, it will be sure to pay off!
]]>
The Open is coming. Will you be participating this year? No.
What advice do you have for athletes preparing for the Open? This year the OPEN is happening for the second time in one calendar year. My hope is that you all took the necessary time to heal and recover after the March OPEN and have put in your solid 6-month training plan to be ready for October.
In an event that places such a high cumulative demand on the body, mind, and spirit for 5 weeks, it is essential to minimize stress wherever possible. I always encourage my athletes to make a game plan and map out their 5 weeks ahead of time. Look for every possible window in your life surrounding the event to simplify. How can you make your meal prep easier? Do you have to take on that extra work or can you save it for after the OPEN? Can you lean on your support team around you a little more heavily than normal? Maybe now is the time to do some favors for your loved ones so that they can, in turn, help you during those 5 weeks stay on top of your principal focus which is the OPEN.
Discuss your philosophy to training in regards to your "Built Not Burnt" motto. Anyone that has done the CF OPEN knows just how exhausting it is. By the end, most of us are a little beat up and overloaded from the intensity week after week. The mistake I see being made time and time again is that athletes and clients alike take this level of intensity right into their training, assuming they can keep it up for the entire year. The typical cycle is that clients can ride that momentum from the OPEN for a couple of months until they hit a BURNOUT wall. Injury, exhaustion, or simply a lack of motivation and passion for training arises. This is the BURNT pattern we see in so many individuals. Trying to push the limits year-round is NOT what we were designed for. Instead, we like to take the approach with our Functional Bodybuilding programs to thoughtfully build you up through progressive and periodized training plans. They start simple and end with you doing things you never thought possible. INTENSITY is the key variable we look after so you don't get BURNT too early in the year.
What differences have you experienced since transitioning from typical CrossFit training to Functional Bodybuilding? The beauty of FBB is that we still value mixed modal training and get plenty of CrossFit style doses in there. We love CrossFit over here and don't want to say goodbye to it. Quite the contrary. We build FBB out of a desire to keep doing this style of training for a long time. We were tired of seeing hoards of people move away from CrossFit because they got injured or couldn't keep up with the intensity. So transitioning to an FBB approach has allowed me to stay sharp and passionate about my training while also growing my career, watching my kids grow up, and experiencing all that life has to offer. Gone are the days when I'm so sore and beat up that I can barely enjoy the time playing with my kids. And yet I still get to do muscle-ups, burpees, and thruster. They are just sprinkled in with a lot more control, more isolation training, and much more bodybuilding principles.
There are a lot of Grips out there. Why do you choose Victory Grips? The engineering on Victory Grips has always stood out to me as the highest quality. I have always gravitated towards brands that were built by individuals that have 1000's of hours in the trenches doing the work and using the products. Vic has just that. When I met Vic in 2015 we were competing on a GRID team together and it was clear to me that this man had been in the gymnastics game for a long time and knew something that we all didn't know about hand protection and optimal usage. When someone can teach me as much as Vic has taught me, then I gravitate towards their products. Since introducing Victory Grips into my training and competing life I've seen the products get better and better from refinement and new innovations.
What are your favorite style and material of Victory Grips? I've been a fan of the 3 finger leather grips since very early. I love the way they have formed to my hand. But as new materials have been introduced I've started to like having the option of using a 2 finger grip and for that, I've got a pair of X2 on hand.
A lot of people use the excuse that "they don't have enough time to workout". How do you balance marriage, two little girls, businesses, athletes, traveling and overall life while still making your fitness, nutrition, and recovery a priority? I can totally relate to this. Life has gotten immensely more busy for me since my competitive fitness days. But one thing remains the same. I'm a better person and I enjoy life so much better when I've prioritized my workout time. On a day I miss a workout I'm in a bad mood. I'm a bad husband, father, and business owner as a result. I remind myself that I owe it to not only myself, but all those around me to prioritize my training time. Find an amount that you can confidently commit to and block it off in your calendar like a doctor appointment. DON'T SKIP IT.
The inaugural West Coast CrossFit Classic will take place in California (your neck of the woods). Will you be looking to qualify for this event? Maybe.
What does Fitness mean to you and has this definition changed over time? Fitness still is defined by many of the metrics that I used to measure my CrossFit success. Strength, gymnastics, capacity, etc. But now in addition to that, I need to feel a translation to my life. I used to joke that around competition time in CrossFit I might be the fittest person on the competition floor, but outside the gym, I was usually tired, banged up, and not capable of really enjoying much outside of the gym. So my fitness definition now has to encompass being able to actually use my fitness and feel pain-free on a daily basis.
How can someone get in touch with you to learn more about your Functional Bodybuilding approach to training? I invite everyone to go to revival-strength.com/free and sign up for my email list. We send out FREE weekly content that is full of programs, nutrition guides, and educational material. You'll get a free workout and nutrition program right when you sign up!
]]>How does it feel to be the fittest 15-year-old in the world?
It is still sinking in, but it feels great! Two years ago, I set a goal to compete at the CrossFit Games and made sure to surround myself with people that had the same vision as I did and expertise needed to get me there. The work has paid off and the feeling is surreal. I am excited to see what this next season has in store for me! At the moment I am super happy and proud of myself.
What was the key aspect in your training that prepared you for the Games?
A key aspect in preparing for the games was having access and exposure to experts and coaches in different areas of the sport. For instance, having a main coach, a swim coach, and a skills coach made a huge difference in feeling prepared.
Having a supportive group is critical- to train alongside of, to see at the box etc. My sister is a huge part of my daily journey.
What was your favorite workout at the Games?
My favorite workout at the Games was the Bi-couplet 1 & 2 which involved snatches and gymnastics.
What was your least favorite workout a the Games?
The ruck run was probably my least favorite, mainly because that's when I sprained my ankle. Got through it, though!
Tell us how the grips came into play during the Games workouts. On the last two workouts, there was a lot of gymnastics movements on the bar and by using Victory Grips, I was able to hold onto the bar longer and have a better grip. Also, I was one of the few in my division that remained RIP FREE! Also, my personal favorite is the X2 Freedom grips (fingerless).
How did you get into CrossFit?
At the age of 10, I was overweight and hated the way I looked. I was embarrassed and knew things needed to change.
I was already doing CrossFit, but couldn't move the scale. My Aunt introduced me and my family to the sport. Two years into CrossFit I was in Miami at the Wodapalooza fitness festival watching my sister Elizabeth compete and I told my Mom that I wanted to be on the floor competing instead of only spectating. I was still a big kid and knew I needed to really work on my nutrition, so I downloaded MyFitnessPal and began to manage my food. I lost over 50 pounds! It was soon time for the Wodapalooza qualifier, and I made it! I was 13, and turned 14 on the competition floor in Miami! What a blast!
That next year I focused on gaining muscle and getting stronger and qualified again. This time I won my division and realized what we were doing was working! 1st place! The CrossFit Open was next! I placed first in the Open and then 3rd in the online qualifier, and I was headed to the 2019 Reebok CrossFit Games! It's been a crazy 12-18 months for sure!
This year I won the title of the fittest 15-year-old on earth at the CrossFit Games. I am so thankful for this journey that involved so many people and support from companies like Victory Grips!
Now that school is back in session, how will you find time to train, study, and have some sort of a social life?
I hybrid homeschool so I have flexibility but still have a tight schedule that needs to be followed in order to have time in the gym and friend time.
Do you play sports in school?
I played baseball when younger but now my full focus is on mastering all the elements within CrossFit.
What Games athlete do you look up to and why?
There are two athletes that I really admire and respect. Those are Noah Ohlsen and Chandler Smith- because of their contagious attitudes towards life, their faith in God, the sport of CrossFit, and their fellow athletes. They have all personally encouraged me a lot and set good examples.
What made you gravitate toward Victory Grips vs all the other grips out there?
After trying multiple brands of grips, I found that Victory grips were my favorite on the market and allowed me to train harder without the worry of ripping. Victory Grips have made a huge difference in my training.
What advice would you give to parents of teenagers to help them encourage their son or daughter to try CrossFit?
CrossFit has made such a difference in my self-confidence, image acceptance, and overall strength and cross-training. If your teens/kids struggle with their weight, anxiety, image issues, confidence or just want to get stronger and more fit, get them to a local CrossFit box with a great supportive community! All ages in the gym together, working towards a goal- it just works!
]]>Use bands and a barbell to work on the transition part of the BMU. Adjusting the barbell higher will allow for more difficulty.
For more tips like this subscribe to our email here.
]]>Are you hitting all of the correct positions in the BMU?
]]>Did you know there is a correct way to grip the pull-up bar to maximize your performance?
]]>
This BAR MUSCLE UP TRANSITION PROGRESSION is great skill training modality to learn the proper movement pattern and build the strength. It can also be easily integrated into a workout so that you or your athletes can also get a feel for the stimulus as the workout is prescribed.
]]>PULL-UP WARM-UP: How many times have you warmed up for kipping pull-ups by jumping on the bar and doing a set? Your warm-up for any exercise should be specific and progressive addressing the elasticity of the tissues and the firing of the neuro system while increasing blood circulation. Whether you are about to do an exercise under load or a body weight gymnastics movement your warm-up should be guided by these principles.
]]>HEADSTANDS BASICS for HSPU: If you want to have efficient handstand push-ups, especially freestanding, make sure you have a solid headstand. This is essentially like being able to have a solid foundation at the bottom of a squat. Learning control in all aspects of the movement will lead to more reps and speed.
]]>WRAPPING YOUR THUMBS AROUND THE BAR - A big benefit of wrapping your thumbs is that it helps increase activation of the pulling muscle especially the lats. In a bar muscle the power comes from (besides your hips) the lats as shoulder extension drives you up and over the bar. Additionally, wrapping your thumbs is the safer way to grip.
]]>
ALL of our grips are designed to be worn up on the wrist snug against the bottom of the palm, also to have slack in the palm area in order to be able to provide a fold of material over the bar creating a "dowel effect". Therefore, the grips are not designed to fit tight on the palm like a second skin. The dowel effect is what helps you get a really efficient grip and helps take pressure off the calluses to prevent ripping. We have videos on victorygrips.com that also provides this information.
BACKWARD HANDSTAND WALKING is a great exercise for improving proprioception. Proprioception is your sense of where your body is in space. Proprioception training will improve your athleticism through increased agility and stability. It also prevents and heals injuries through helping your body control a deficient or injured joint. The biggest benefit of these exercises is that they are fun. Never stop learning. Never stop being a kid.
]]>