Messing with the Butterfly

Posted by brianpcf
Oct 28 2008

So after watching “Rhabdo” crank out a 2:08 Fran at Crossfit Montclair, I wanted to give the butterfly/Canadian kip a go.  I’ve been working it into my warmups and felt fairly confident I could get a good amount of reps with the butterfly before having to switch back to the traditional kip.

Josh
21 Overhead Squats, 95 lbs
42 Pullups
15 Overhead Squats, 95 lbs
30 Pullups
9 Overhead Squats, 95 lbs
18 Pullups
Time: 9:52 (mod)

Notes: I totally gassed during the second set of pullups. I was feeling good and moving at a pretty good clip. I finished the first set of OHS and Pullups in 3:23, then did the set of 15 OHS in a set of 8 and 7. But I got back on the bar for the pullups, did a set of 6 and 5, then gassed. I did another 6 with the traditional kip, but got a bad tear on the hand and was HURTING! So just did jumping to for the rest of the 2nd set and for the 3rd. The lungs were burning. I haven’t had that much of a profound C.R. response to a WOD in a while. For me it indicated that while the butterfly is much faster, you are still doing just as much work.

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