threeculbersons

Knees-to-elbows Crossfit Style

In CrossFit, Fitness, Personal Trainer, Running on October 15, 2012 at 11:18 pm

The last few months, I’ve been really trying to focus on core based workouts. Lots of plank work and HIIT workouts. The purpose being, I want to be a stronger runner. I want to run farther, faster. I’m looking for a sub 4:00hr marathon in January and I know it’s going to take lots of work to get there.

Several of my WOD’s require knees-to-elbows but my core/abs have not been strong enough for me to efficiently do them. Sure, I can bust out a few of them, but keeping my body in correct alignment and preventing the swing has been hard. I found this video and I’ve adapted this technique and it’s, not made it easier, but has helped me remain in control.

With correct form, I can only do about 5 of them. But I’m getting there…

Starting position. I have to cross my legs because my door frame isn’t high enough.

*Side note: Did you know that just hanging like this, for a minute, is a great way to get your body back in to alignment. Once you are able to hold on for that long, it feels great just hanging there, letting your body stretch out.

I sincerely apologize for the booty shot…ha ha. I couldn’t get a decent side shot, so this will have to do. But knees pulled all the way to elbows…yay!

Back to starting position.

These have been my weakness lately, and something I’m determined to improve.

Hopefully soon, I can start posting at home workouts. Now that I can officially start training people… 😉 I’m putting together a few, but want to try them out first. I love HIIT workouts that I can do at home for 20-30 minutes. IMO, they are effective and to the point. There is absolutely no need to spend 3 hours in a gym. 😉

Also, Jess @ blondeponytail.com posted an awesome full-body tabata workout. Did it this afternoon and was lying on my garage floor after I was done. I reallllyyyy wanted to stop after 5 rounds, but pushed through the full 8 rounds. A tabata is 20:10 x 8. So 20 seconds of work, 10 seconds of rest, for 8 rounds. It was a lot of plank work with weights…just what my core needed! It went like this:

1. Renegade row-to-spidey + wide jump. 2. Weighted skiers. 3. Plank to wide dead lift. 4. Reverse lunge w/ bicep curl. 5. Plank to overhead press. 

Happy Monday, hope you’ve had a great start to your week!!

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