AO: Virtual
QIC: Infinity
The PAX: 2 percent, Brooklyn, and Rocketman
WarmUp: 20 SSH IC, 10 Air Squats IC, 10 Michael Phelps IC, 14 Arm Circles with raised leg IC, 10 Merkins, 15 Mountain Climbers IC.
The Thang: Kalsu!
Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:
100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees.
After recovering from Kalsu, we did interval training swapping between a running/cardio and strength training movement.
30 sec Jog in Place, Butt Kickers, and/or High Knees in between the following:
10 Merkins
20 Coupon Reverse Lunges
10 CDDs IC
15 Coupon Swings
10 Goblet Squats
10 Shoulder Press
Mary:
14 Jackknife Crunches
14 Penguin Crunches IC
14 American Hammers IC
10 Superman Holds
14 Dying Cockroaches
Observations: Kalsu is a challenging workout. YHC admits that he didn’t feel like doing this hard of a workout this morning; however, the determination of the PAX to stuck with it kept us going to achieve a great burn.
Announcements: This weekend is YHC’s 18th wedding anniversary. Jag will be leading a great, challenging workout at the Farm in conjunction with Olympus. For our virtual workouts, we need to decide whether to hold a workout on Christmas morning.
COT:
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.
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F3 The Capital 