Al, a trainer at CrossFit South Bay, wrote an awesome post on the efficiency of the Butterfly Kip (BFK).  He crushed his already sick Fran time and PR’d by over a minute!!

Here’s an exerpt:

I’m a purist at heart. I like it when baseball players don’t use batting gloves, wear their socks up high with a helmet full of pine tar and play in a stadium that’s not named after a major corporation. So when I first saw this new-fangled pullup variation called the butterly kipping pullup, I labeled it blasphemous. Then I realized how much I sounded like those people that are deeply offended by our use of the standard kipping pullup. Ignorant. So I half-heartedly began to try to learn this new technique but could only manage about 5-7 consecutively. Half-ass effort equaled half-ass results. However, after seeing the amazing ability of athletes employing this technique to quickly turn over the pullup portion of their workouts at both the SoCal Regionals and CrossFit Games, I knew there was no denying the efficiency of the butterly kip.

Read the rest of the article here.
Robb Wolf also posted an interesting article which is followed by a truly ‘geeked out’ debate about the BFK’s efficacy, efficiency, and legitimacy.

WOD 09.09.09

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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