Thursday 140522

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WOD

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Kalsu

Complete for time:

100 Thrusters, 135#/95#

Every minute on the minute complete 5 burpees.

Compare to: 8/4/11

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Yep, gotta prep them shoulders.

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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.

Today we revisit Kalsu. Some of you who were around back in 2011 might remember this WOD. This was originally posted by CrossFit Football and has steadily gained the reputation as one of the toughest WODs out there. In fact, The RX Review wrote this article on it. Today you get to go after it and see what you think.

A couple of important notes:

As RX’d these are heavy thrusters. Scaling appropriately is critical. That means load and volume. If while warming up you are having a tough time locking the weight out overhead, do you think that you’ll be able to bang out 100 reps? How about with burpees mixed in? Not a chance. Select a load that is reasonable (as reasonable as 100 thrusters can even be!).

For folks who are newer to CrossFit (think 4 to 5 months or less), 100 reps today is too many. Today you’ll need to cut your reps down. You’re still in the early stages of things where you need to focus on that great form and perfecting technique. Please talk with the coach so they can help you figure out the right number or repetitions for today.

Finally, pay attention to your positions on the thrusters. Tall check, weight high on the shoulders, driving out of the bottom through your heals, and snapping the hips open to achieve lock-out are the priorities today. Come in mentally prepared for this one, come in with a plan, and come in ready to work!