Cindy in midst of the Thruster / Burpee WOD at the 2009 CrossFit Games Northeast Qualifier
WOD:
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs (95 lbs for women) thrusters on the minute.
The WOD is complete when you complete 100 total thrusters.
This is a CrossFit Football Hero WOD, named for Bob Kalsu. It’s a great WOD in that the WOD duration is entirely determined by how hard you are willing to push yourself. No matter what happens, you are doing 5 burpees per minute. The more gassed you get, the harder the burpees and the thrusters get.
We will scale the weight as necessary / appropriate.
No whining for those of you who did 150 burpees 2 days ago. Life doesn’t play fair, and sometimes, neither do we.
November 14th, 2009 at 11:10 am
I think I am going to do this one tommorrow (at my house) …but what if you get to the middle of it and you are taking more than one minute per set…just keep going until you reach 100 thrusters?
November 14th, 2009 at 4:35 pm
Kalsu
40 lbs 32:52
…Next time heavier bar Joyce! The burps get me every time!Two great movements, one punishing workout. Was in my own world…couldn’t even add my numbers towards the end (Mike, thanks for taking care of that for me!)Can’t wait to hit that one again post baby!
Will Malz…wow! That was impressive to watch!
Laine, it would be helpful for someone to keep your minute time on the continuous running clock for you and maybe your count too(one less thing to think about)So at the top of every min, your doing your required 5 burps then your thrusters for the remaining minute. (Even if it means only getting your 5 burps and 1 thruster in.) The workout finishes when you have met the required 100 thrusters.
….one thing I do know, I was stupid by the end of it.
There were rounds that all I could get in were just my burps…not even getting to the thrusters. I ate a lot of minutes…but it’s a great workout! was that even helpful??? Good luck!
November 14th, 2009 at 6:27 pm
I am sooooooo cheating on my diet after that workout.
November 14th, 2009 at 6:31 pm
Annie,
you so deserve to cheat.. come on over and cheat with us..???
November 14th, 2009 at 6:32 pm
P.S Annie you are looking like a lean, mean machine.. in fact a lot of you are looking lean.. love it!
November 14th, 2009 at 6:34 pm
you are welcome to come here and invade our house!
November 14th, 2009 at 10:06 pm
so what did the cheat meal consist of?
November 15th, 2009 at 8:20 am
buffalo chicken pizza that was gluten-free, but not dairy/egg free…. pinot grigio (next time I need the gluten-free beer with the pizza) back to the paleo diet this morning.
November 15th, 2009 at 1:46 pm
yeah beer and pizza – yum…. i will get the red truck (or whatever the g-free beer is called) put it in the WOD fridge and after a Friday evening WOD, we can dig in.
November 15th, 2009 at 11:04 pm
OK I did this one today and Man am I feelingit. I did it with a 45 lb. bar. I tried 95, no way, 65, no way. so I went with 45, good form on the thrusters and better form than before on the burpees. I was absolutely soaked in sweat and a couple times I couldn’t even do much of anything during the minute and had to start over, but anyway, got to # 100 thruster at 31:58!!
November 16th, 2009 at 1:55 pm
Couldn’t do Kalsu due to shoulder… missing the hard stuff.
Did 10-9-8-7-6-5-4-3-2-1 of Double Unders and GHD’s…totla time 10:43. This is the first WOD i did all double unders… I can start to feel the possibilty of stringing them together.
Food:
Breakfast: 2 oz turkey/ apple… 2 blocks
Lunch: 2 cups salad/ can tuna/ rasins/ apple/ dressing… 4 blocks
Snack; Zone Bar…. 2 blocks
Dinner: 3 oz steak/ 1 slice pizza and 1 potato skin … 5 blocks
Snack: 8oz wine/ 1 stick mozz cheese/ 1 oz ham… 2 blocks
total blocks for the day… 15.
November 16th, 2009 at 7:49 pm
keep it up mike those doubles are coming along!
November 22nd, 2009 at 9:01 pm
Kalsu- 26:50 @ 50lbs
November 22nd, 2009 at 9:02 pm
Kalsu- 30:58 @ 95lbs