Knees to Elbows: That’s the name of the exercise. The goal is right in the name — can’t mistake what the movement asks of you — bring your knees to your elbows.
Not everyone can do that, so we have progressions, intentionally. Some folks start at hanging leg raises, some do knees-to-armpits, and some shins to bar. All are acceptable — if that is where you are. But, like with many tasks in life, if you’re capable of doing more than maybe you should do more. Don’t be satisfied with knees-to-armpits if you’re capable of knees-to-elbows or shins-to-bar. It doesn’t matter if you finish quicker, because it’s a hollow victory.
Yesterday, Melissa and I were evenly paced in the first two rounds of the CrossFit Football workout. But she had 10 more pounds on the snatch-grip deadlift and she did knees-to-elbows whereas I did knees-to-armpits, which eventually turned into knees-to-boobs. (Hey, it’s the truth — and I’m not proud of it.) My keeping pace didn’t mean anything to me — she was doing more work faster. I must do better.
My point here? Always look to do better. First doesn’t matter if you short the motion, accidentally “miscount” reps, or drag your a** when it should be on fire. Intensity matters. It is the key to CrossFit and it’s the key to respect at CrossFit Watertown. If you finish a WOD and you’ve got enough energy left to do more work, guess what? You didn’t work hard enough. If you’re a newbie, that’s understandable. You’re still learning. But, if you’re not a newbie, you should be like Kirk at the end of WODs, aka “I’m wiped and I can’t get my pants on.”
Go hard, work smart, and be true – the key to CrossFit, and maybe to life. Now, watch this CrossFit.com video on KTE and think about what you do. Remember: form and intensity matter.
January 18th, 2010 at 1:21 am
O JOES
January 18th, 2010 at 10:29 am
I’m always down for some O’Joes after a good Xfit workout
January 18th, 2010 at 11:05 am
Oh how I wish i could do KTE’s! It’s my goat it’s also bad for the shoulder…but I think I have another sub. So if you come in and find me hanging from my knees on the rings and I kinda look blue..please help me down!
I was dragging my ass in the Saturday WOD, I hated it. It was one of those WOD’s that I just had to keep plugging along and find the end. I’m still having a hard time getting my pants on!
J
January 18th, 2010 at 11:34 am
Lis, you forgot the part where I usually have to lay down for 5 minutes before I can move after an intense WOD. I’m ALWAYS totally spent after a WOD. You can tell my the sweat and snot on my shirt, the red face and the fact that I’m laying in my own puddle. Remember that photo of me after FGB? Eyes glazed over, my mind in outer space. I can hardly think after a good WOD. That’s why I show up. If I don’t feel that way, I feel like I cheated myself. I might be able to show up to a rare Monday class tonight. I’ll hopefully see you there.
January 18th, 2010 at 12:06 pm
Jen you might not be able to do KTE’s but you lifted and carried a 6 foot man across a whole entire bar without losing your purple scarf….enough said
January 18th, 2010 at 12:10 pm
Why do you think I got kirk to start xfitting?….things are so much better when he’s not wearing any pants =)
January 18th, 2010 at 12:29 pm
I thought Kirk started xfitting to hone his belly dancing skillz
January 18th, 2010 at 12:31 pm
Jen when you say kte’s are bad for the shoulder – are you talking about your shoulders or shoulders in general?
January 18th, 2010 at 1:07 pm
Melis, FYI, I will have no pants on when you get home tonight, and I will be doing the belly dance.
January 18th, 2010 at 1:50 pm
lol…there’s just something about Crossfit I love so much…wish Bill would join!!!!
January 18th, 2010 at 2:09 pm
Okay, I ask again: How does it always take this path? It all starts so innocently . . .
Dan — to answer your question — Jen means KTEs are hard on her repaired shoulder — it’s the hanging that makes it painful for her, I believe.
January 18th, 2010 at 2:50 pm
Watch out Kirk, I like picking up guys and tossing them around…what time are you going to be naked and bell dancin’? I’m going to put you over my shoulder and carry you down the street!
Dan, My injured shoulder does not like to hang like that from the bar.
January 18th, 2010 at 2:51 pm
I want to learn how to do the belly dance….i think it should be part of skill work
January 18th, 2010 at 2:52 pm
Oh boy.
January 18th, 2010 at 3:12 pm
I’m wondering what “Bell” dancin’ is?