Here's a great instructional video on learning the butterfly kip. As CrossFit battled to justify the kipping pull up as more powerful, faster pull-up, someone came up with the butterfly. This really stirred the pot and suddenly people were aksing, "what is a pull-up anymore?" It's simple folks. A pull-up starts from full extenstion and ends with your chin above the bar. How you get there is up to you. Without going into arguments on technique and work capacity, we apply all pull-ups to create fitness. Dead hang, kipping, L-pull, switch hand, butterfly, weighted, one arm, one arm with a beer in the other. It's all good.
This video is great! Take note of a couple cool things. First of all, the woman who was in 1st place ended up winning! She's short, heavy set, strong, and powerful! In a world where skinny fitness models grace magazine covers, it's nice to know you don't have to look like that to kick some butt! The inside of an athlete matters alot more than the outside. Then you will see the mother/daughter team. Quite inspirational. Go ladies!
Friday Strength/Skill Work: OH Lunge (use barbell) 5 X 12 (6 per leg). Work towards a max. weight that you can keep locked overhead. In between each set, work on 1 gymnastic skill of your choice.