"Kalsu", MLP's shoes, and that darned circuit on Wednesday

MLP's CrossFit Frees 

This week marks the 4th week of our metcon phase.  I had to rethink the length of the metcon phase after Hip Hop Nation Power Hour last night.  Though metcons are fun and functional, they do come at a price of sacrificed strength.  We have chosen to have all of our phases continue for no more than 8 weeks.  As we do not have an "in-season" so to speak, we do have certain events that some of us may train for at certain points throughout the year.  These events, like Regionals, Sectionals, and the games will determine the mesocycles in our studio for the majority of our clients, unless they have specific goals they're working towards, such as olympic triathlons, marathons, etc (regardless of our working phase, competitive athletes will benefit from our programming to supplement they're sport-specific training regimen ). 

Our strength phase will begin on August 1st.  This will be total body strength with benchmark Tuesdays still in affect.  

This will be a periodized strength phase with fluctuations in intensities and volume to follow the structure of an undulating periodized strength phase.  The white board will be broken up into either a metcon workout or a strength workout.  I will design  the WODs and will also include skill and challenge work. 

The bench mark this week was 'Kalsu'. 

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

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 Comandder. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Is it just me, or to Ratko and I look alike?

Shelly's darn functional circuit on Wednesday.  Legs were on Fi-Ya!

I love my job.  This 2" rope is no joke, either.  

Great work on knees to elbows, Atlanta