Workout of the Day

Tuesday 01/13/15

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off


Workout of the Day

Wednesday 08/21/13

Please take the time to read this article from CF SOUTHBAY which your coaches agree with and we hope our athletes will begin to understand why.

The Elusive Butterfly

I believe that butterfly pull-ups are mainly for competition and competitors only. This is due to the fact that butterfly pull-ups, while slightly faster, are much harder on your joints than regular kipping pull-ups. In addition, there is only a slight difference in speed (let’s use Fran as an example – Jeremiah – 2:17 Fran with kipping, Jeremiah – 2:09 Fran with butterfly – 8 seconds or 6% difference). Thus, this increase in joint stress combined with the fact that they are only slightly faster than kipping leads me to conclude that they unnecessarily increase the risk of injury for those whose focus is on improving overall fitness and are not focused on competing in CrossFit. Thus, if you aren’t planning on competing, I wouldn’t worry about learning them, as kipping can be almost as fast while protecting your shoulder better.

Alright, so you plan on competing and still want to learn them, so it is on to the learning process for butterfly pull-ups. A couple prerequisites before trying butterfly pull-ups to minimize the risk of injury:

  • Enough body awareness to realize when your shoulders are active vs. disengaged
  • 10-15 strict pull-ups
  • 30 solid kipping pull-ups (or 1 strict muscle-up)
  • The ability to check your ego and listen to your body if you are having issues with them


Happy Birthday Tim S.!

A. OTM for 10:00
1 Clean + 1 Front Squat + 1 Jerk
-Use 85% of Clean and Jerk Max (or Power C&J if you don’t know that max)

B. Pendlay Row 8-8-8-8-8
+5 from 8/15

C. 20-15-10
Deadlifts 135m/95w
Wall-Balls 20m/14w
7:00 Cut-Off

Workout of the Day

Wednesday 10/17/12

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.