Getting Butterflies Thinking About Butterfly Chest-to-Bar Pull-Ups
Written by Travis Ewart
(Originally published on January 21, 2016)

I love checking the Invictus blog every night to see what the workout is for the next day. I don’t know what it is, but when I see that the workout has pull-ups or chest-to-bar pull-ups, I get very excited. I know it’s not the same reaction for everybody, but I feel like that’s usually because they aren’t familiar with the feeling of swinging continuously, smoothly and rhythmically in their pull-ups. Many struggle with the movement of the butterfly technique even though they are strong enough for strict chest-to-bar pull-ups or regular pull-ups and that can be frustrating.

How To Tape Your Hands
Written by Calvin Sun
(This article was originally published on June 2, 2009 – a good reminder for our newer athletes.)

Every CrossFitter has experienced a torn callus but I think it’s completely avoidable if you take the proper precautions. Perform callus maintenance regularly, don’t use too much chalk, and avoid workouts with hundreds of pull-ups. But what’s a CrossFit athlete to do when the inevitable tear happens? Taping your hands is certainly a good option. The problem I see is that most people have no clue on how to tape their hands.

Movement Prep for CrossFit Open 17.3
Video by Michael Tancini

A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.3

B.
Assault Bike or Row x 8-10 minutes at a light, conversational pace

and then …

Spend the next 10 minutes focusing on specific mobility restrictions suggested in the video

and then …

Dynamic Range of Motion
(to include some of the following)
30 Seconds Hollow Crawl – Forward
30 Seconds Hollow Crawl –

Congratulations to These Muscle-Up Crushers of 17.2!
Written by Arielle Bloom

The CrossFit Open is a five-week online competition that takes place in CrossFit gyms all across the world. Every Thursday evening for five weeks, a new workout is released and we get the opportunity to watch top athletes try out the workout on a live feed. These workouts are known to be grueling, featuring movements we all know and love, and they are meant to push us past our limits. The energy that fills the room as athletes complete Open workouts each week is invigorating and inspiring.

Should You Be Taking Branched Chain Amino Acids (BCAAs)?
Written by Calvin Sun
(Originally Published February 19, 2012)

I have received a good number of questions lately from both athletes and coaches in our community on branched-chain amino acid (BCAA) supplementation. For several years now, BCAAs have been a hot topic amongst athletes, strength coaches, and fitness professionals. There are a variety of benefits associated with BCAAs including increased lean muscle mass, improved recovery time, and increased strength. Many of you have asked about the function and efficacy of BCAAs as well as recommend dosages for optimal results.