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.

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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