Curling

Dustin and the boys

Knees to elbows is hard. While hanging, slowly bringing your knees up and curling your body until your knees make contact with your elbows, and then in control returning your body to a dead hang, is the default at CFSC. With such a high standard for execution, modifications are a must to build the strength and coordination needed. Kipping to the top and slowly working the negative is a great way to work a full range of motion. Notice in the picture above, Dylan's hip is actually higher than his shoulders.

Check out this great video of Annie (wmv) (mov)

Workout:
Complete as many rounds as possible in 15 minutes of:
115 pound overhead squat, 21 reps
15 Knees to elbows
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Burpee Challenge: 68 burpees today

Comments

[Thijs Moonen]

Update about my burpee challenge:

I hurt my m. abdominus rectus due to a freestyle ski accident.
My lower abdomini has had a huge impact (skied right against a grind box).

I can't even do my L-sit anymore, can't even raise my leggs a little bit...

because of my stomach muscles I can't preform that much burpees a day!
It really sucks because I was going straight to the 100, but it wouldn't be clevar to continue.
I have a a physical exam begin octobre to enter the army and I don't have the intention to fail, so I'm going to give my body the time to fully recover...
This is the first time that I have to lay low for a while because my body needs it, so it's going to be hard!

hoping for a good recovery, so I pass those tests (If I didn't have this injury, I wouldn't even be doubting to pass)

Greetings, a fellow 'paracommando'

[Kristy A.]

Sounds rough! Sorry to hear you have had a bad accident. It sounds like you are doing the right thing by trying to rest and recover, but it is admirable that you feel so bad about missing your burpees. :) Unfortunately, I dropped out long ago, but I respect those still in the game. It takes a heck of a lot of determination and motivation to keep on track. Missing a day now would be brutal. Keep up your strength everyone!

BTW, that is a beautiful knees to elbows, Dylan!