“Kalsu”

Dec 9th, 2010

Category: CrossFit

“Kalsu”

With the New Year just around the corner, here at CrossFit Southie we are planning a Paleo Challenge to help get you off on the right foot in 2011.  The Paleo diet is very popular and effective amongst CrossFitters. If you want to become leaner, stronger, and faster the Paleo Diet is for you. You can learn all about Paleo at CrossFit Southie this Saturday, December 11th at 11am. At this time, we will be discussing the Paleo diet, the hormonal effect of food and the format for the Paleo Challenge.

The Paleo Challenge will begin on Saturday, January 8th and continue for 12 weeks. During the 12 weeks the challenge is to do your best to consume only meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. We ask that you record your food intake daily, or at the very least your cheats!!   On January 8th we will be recording a series of baseline measurements.  These measurements will be taken again at the conclusion of the challenge.  There will also be a point system each week during the challenge that awards points for exercise, mobility, etc.. and subtracts points for cheats.  Prizes will be awarded to the participants that most adhere to the program and experience the best results.  Further details will be discussed during the lecture on December, 11th.  We hope to see you all on Saturday.

Skill

Parallette work

WOD

“Kalsu”

100 thrusters for time
Every minute on the minute you must complete X burpees.

L3 (95,65); 5 burpees on the minute
L2 (65,45); 3 burpees on the minute
L1 (45,25); 2 burpees on the minute
Advanced (135,95); 5 burpees on the minute

30 minute cap

DISCUSSION 5 Comments

  1. John Z. 12/09/2010 at 10:50 pm

    Goose,
    This looked so awful that I had to give it a shot. I stopped with 50 reps at 20 minutes. Props to Chris Stellato with 75 reps in 30 minutes, and Andrew Rozzi 17:56 as Rx’d!

  2. Jaime 12/09/2010 at 7:06 pm

    haha! I would have been there if my manager wasn’t here working with me! so that’s my excuse, I wasn’t skerrred (ok maybe a little)

  3. Alec 12/09/2010 at 6:48 pm

    I think this workout scared most folks off from the early morning classes…

    If anyone’s interested in the background of this workout, check out this Crossfit Football writeup:

    http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=2342

  4. Phil Nyce 12/09/2010 at 5:46 pm

    Chris, Amy,
    I have a basic question. On WODs like todays is it better to do the bigger weight and therefore do fewer reps. or is it better to do a lower weight and do more reps? I did 63 thrusters with only 3 burpees on the min. today.

  5. Goose 12/09/2010 at 4:46 pm

    burpees and thrusters oh my!