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

Friday 07/12/13

Happy Birthday Brad W.!

A. Overhead Squat
-3 attempts at BW x 15 reps, rest as needed
*Scaling: 85% of BW, 75% of BW, 65% of BW, 55% of BW, use a lower weight if necessary.

B. Every 2:00 for 10:00
10 Deadlifts @ 50% of DL 1RM
10 HSPU’s
*scale HSPU’s as necessary

C. Max rep strict pullup, rest as needed
then, Max rep strict chinup

Brad's fundamentals! 8-2011!
Workout of the Day

Friday 6/28/13

Happy Birthday Brandon Head!

*10:00 Upper/Lower Body mobility of your choice

A. Warmup, 3 sets up to 10 reps of each movement
Wall balls, KB swings, SL situps, CTB pullups, HR pushups

B. “DT”
5 rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans
6 Push jerks
-12:00 cut-off

*Weight Guide: The Jerk/Push Press will be the limiting factor on this workout. Your weight should be based on your Jerk 1RM.
1. Should have >235M/160F jerk for RX’d weight
2. If Jerk is less than <235M/160F use 65% of your jerk 1RM
3. 35% of your DL 1RM is a reasonable measure as well.