3 Rounds for Time:
31 Box Jumps (24″/20″)
12 Power Snatches (115#/75#)
20 Knees-to-Elbows
100′ Overhead Dumbbell Walking Lunges (40#/25# – 50′ per arm)
Results
What is the birthday boy doing on the laptop?
Read “Heels On the Box or Bust” by Lisbeth Darsh of CrossFit Watertown
When some of your coaches made this WOD over the weekend we threw out a few different combos. This is what “stuck”. Prior to all us doing this WOD we had a very short discussion about knees-to-elbows. All of us violently agreed that there is a reason they are called knees…to…ELBOWS. Otherwise they would be called Knees to triceps, or knees to chest, and so on. Like a “Chest-to-Bar Pull-up” we all reasoned that the contact with said body part was crucial to why the name was chosen and that would constitute the full range of motion. I know we previously have said slightly above and slightly below the elbow was a good rep. That is the old SRCF standard. Today we raised the standard.
Why raise it? Well, why not? One of the aspects of fitness is accuracy. Whether it’s hitting the line (or eventually target) in wall balls, getting our chin over the bar, or ensuring our feet land in the right position of a clean or snatch it’s important to be accurate. Practicing this in as many movements as possible is vital to getting fitter, faster, and just less sloppy. The key is practice. If you miss a rep, then do it again. It’s that easy. Don’t beat yourself up. Don’t cheat yourself, and don’t hang your head. You get tired. We get that. Take a second, tighten up that shot group; then pull those knees all the way up to those elbows next time.
“Knees-to-Elbows” and their variation movements from CrossFit.com [wmv] [mov]
Congrats to Brad and Jim aka “Old Man Jim” who completed Elements tonight!
