Thursday 110804

Skill

Mobility: vector stretches and t-spine

WOD

Kalsu

Complete for time:

100 thrusters, 135#/95#

Do 5 burpees on the minute for the duration until you've completed the 100 burpees.

KalsuBuf 
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

This is the first time we've done Kalsu at Evolve. It was first posted on CF Football and has quickly gained the repuation as one of the more (or most depending on who you ask) difficult CrossFit workouts. Heavy thrusters + burpees. Hells yeah! For those of you who have come through the 101 sessions, you'll remember the thruster/burpee combination that you did for your first WOD.

As with everything, the load and reps are completely scaleable and your coaches will be diligent to make sure you're working within your ability. However, no matter what, you'll still be getting your work in. Here's some things to keep in mind to make sure your thruster is safe and efficient:

Position your feet a little wider than hip width. Don't go too wide – it will be hard to get below parallel and you'll loose some of the power that will be critical to move that weight to the overhead position.

Knees are out, weight is on your heels.

Keep your chest tall and your back flat (you may have heard this before!). That weight will want to pull you forward. Don't let it. Keeping those elbows high at the bottom will help!

Don't rest with the weight locked out overhead! Bring it to the rack position and get those elbows up!

Explode out of the hole and let that violent opening of the hips do the work of moving that weight overhead. Don't pause at the top of the squat and then try to press it up. Your shoulders will not be happy!

Any other tips you guys have? Post 'em to comments. Come through the door today ready to do work. Bring with you a positive attitude and you'll crush it!

 

3 thoughts on “Thursday 110804”

  1. Hey Evolvers…this is Garcia…I completely forgot to give a little intro before the beginning of my programming. With the first week almost in the books, I figure I had better remedy that!
    I learned a lot from my previous go-round at programming, and I feel that this cycle will prove to be just as, if not more effective, than the previous one…this one is also a lot of fun…::insert evil laugh here::….
    All joking aside…Much like with the first program I made, I took the opportunity to exploit a lot of my own weaknesses with this cycle. I wanted to challenge myself just as much as I am trying to challenge you all.
    Get ready for a lot of big strength days, heavy metcons, quick burners, and yes…you guessed it…plenty of hero WODS. I also have several workouts that are designed so that EVERYONE can do them RX’d…keep an eye out for those…and get after them! Be prepared for some new skills, new workout styles, and of course, the continued emphasis on maintaining and becoming proficient in the fundamental movements of CrossFit.
    This past year has brought about a lot of goats for many of us…and I have found that I still have a whole herd of goats that need tamed.
    I further extend my challenge by asking this of each athlete:
    Do not get intimidated when you see some work outs show up that might have your goat.
    It’s very easy to hit that cancel button before a workout, but I am asking that you please do not do that.
    Trust that your coaches will find a way to get you through a tough workout, trust your scaling options and alternative methods to make a workout manageable, and most of all, trust your own skills that you have already worked so hard to develop.
    I am still very much privileged and honored to be able to coach and train with athletes like you everyday, and I want nothing more than to see you continue to do great things!
    With that said…See you all tomorrow…

  2. I disagree with the comment about not pausing at the top. In my opinion, that’s the one place in a thruster you can pause and take in a breath. At full hip/shoulder/elbow lockout you can relax briefly before letting the bar fall. This also ensures that you will be fully locked out at the top and not shorting the movement. I also prefer to descend with the bar rather than taking it to rack and then into a squat….just my preference though.
    Also what’s with the goats?

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