posted by Robb Wolf on robbwolf.com
I first saw an example of the butterfly kip (BFK) about a year ago while perusing some videos of AFT. At first I was incredulous about the movements’ legitimacy. The problem was, I could not DO the BFK so I had an opinion but no real experience on the matter. Said another way, I was full of shit. This was similar to what I see from the folks who CAN NOT DO or COACH the Olympic lifts…for these folks the OL’s are dangerous, in-effective and slow to implement. Yea, ok.
Well, I finally got around to learning the BFK and it is both fun and dramatically more efficient than the standard kip which I feel like I’ve refined pretty well given I’ve done 62 pull ups this way. My BFK is not near this yet but I think it has potential due to the ability to store elastic energy in the movement. In essence one never really comes to a stop position…you never have a full change of direction and one can thus string movements together in a very efficient, flowing way.to finish reading click here...
WOD
For time:
Front Bridge, 1 minute
As many situps as possible in 1 minute
Front Bridge, 50 seconds
As many situps in 50 seconds
Front Bridge, 40 seconds
As many situps in 40 seconds
Front Bridge, 30 seconds
As many situps in 30 seconds
Front Bridge, 20 seconds
As many situps in 20 seconds
Front Bridge, 10 seconds
As many situps in 10 seconds
With a continously running clock, post total time as well as total amount of situps to comments.
I don't know if you talked to Joe or not but I think we are going to be up at the gym around 1 or 1:30. See you then.
Ricky
Everyone have a good viewing of S*x and the City - my sis and I are going this afternoon in Norfolk - see you all tomorrow...
Any chance I can come up to UNO to get in today's workout? If so I will be up around 1:30. Thanks
Its official I was the First Cross fit Omaha near fatality (at least I was first at something), As some of you many know I went to the Doc last Wednesday with sore ribs and shortness of breath. I figured it was all the cross fit workouts most specifically the kipping pull ups that I love to do but kill me. I have been having this problem for six months but the last straw was when I did the Crossfit challenge and ended up third to last on the 2.5 mile run. The final straw was when Steve beat me in the Lincoln half marathon!! I told my symptoms to the doc and after some X-Ray’s he said that I most likely have blood clots on my lungs and to go down to Creighton Med Center and get a CT scan. I later found out that my lungs were operating at 20% of their normal capacity. After a contrast CT scan ( by the way never agree to a contrast CT scan) the radiologist says he has to admit me because blood clots kill people. “You are kidding me?” I am supposed to be leaving for the triple T Triathlon series tomorrow. He looked at Lisa my wife and said “Dave looks like the kind of guy that would just walk out of here”, so he walked us down to admitting. I spent two days being a push pin in the cardiac care unit to find out that I had a PE (pulmonary embolism-blood clots on the lungs). In fact I have five of them. A PE is starts as a DVT (Deep Vein Thrombosis). A DVT is a blood clot that normally starts in the calf, breaks loose and makes its way its way through the heart and stops in the lungs. Your body normally dissolves bloods clots but it takes time. We think the DVT started because I have been traveling so much in the last two years and the final straw was I tripped on something at work and the impact broke lose some blood clots in my left calf. On top of that endurance athletes are prone to blood clots because of their low heart rates. Mine is 41 bpm when I am sleeping. The Doc RX’d blood thinners for six months to make sure my body does not produce more blood clots. The worst part is nothing more strenuous than yoga and walking for six months. Just so we have this straight, the doc said I have had this for at least six months, possibly longer. So every time Steve beat me during this time is null and void. The only win I will give him is the Sedona Half marathon, but there is even an asterisk behind that win. Ask Steve if you want more details. My golf game needs some work, so I will use the time off to improve by handicap and my yoga skills. I will still attend some of the Crossfit Omaha Social events. Joe and Ricky, I will move from Cross Fit Junkie to honorary Director of Business Development for Cross fit Omaha. I am close to closing two more deals for you. Thanks for everything you have done for me. The last time I was nearly killed (again ask Steve for more details) and had a take a one year off from training, I came back to compete at a level I never thought possible. With Allison’s help I plan to come back faster and stronger than ever.
dp
megan