Featured Image – Featured Image – Army 1stLt. James “Bob” Robert Kalsu,25, Oklahoma City, OK; was a starting guard for the NFL’s Buffalo Bills in 1968. He played the entire season and was the Bill’s team rookie of the year. Despite a promising career in the NFL, he entered the US Army to satisfy his ROTC obligation. He entered the Army as 2nd Lt. and arrived in South Vietnam in November 1969 as part of the 101st Airborne Division. He was killed in action on July 21, 1970, when his unit came under enemy mortar fire at FSB Ripcord near the A Shau Valley.
When he had left for Vietnam, Kalsu had to say goodbye to his wife, Jan, and his daughter, Jill. On July 23, 1970, two days after his death, Jan Kalsu gave birth to his son, James Robert Kalsu Jr. Kalsu’s wife was informed that he had died only hours after giving birth. Kalsu and former Cleveland Brown Don Steinbrunner were the only professional football players to be killed in action during the Vietnam War. This workout was originally developed and posted by CrossFit Football.
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ONLINE WHITEBOARD/COACHING – 300320
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RX’ED, LITE and HOME WOD
1) THE HERO WOD “Kalsu” – this WOD is in Honourof Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player (See Featured Image citation above)
HERO WOD “Kalsu” – Complete the following FT:
100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees
TC = 30 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg, 4 BBF Bps
Int3 – 43/30kg, 4 BBF Bps
Beg1 – 35/25kg, 3 BBF Bps
Beg2 – 25/17kg, 3 BBF Bps (Step Over)
Beg3 – 20/12kg, 2 BBF Bps (Step Over)
Thrusters – BB/KB/DB/Bumper/WB/Banded/Ruck Sack (Choose a scaling level that matches the total load of your implement used!)
NB – Try use 2xKB/DB if you can!
Banded Thruster Loads (Red – 5kg/ Black – 10kg / Purple(Green-T) – 15kg / Green – 25kg)
Shoulders inj – Squats (Front/on shlder)…any of the above implements
Back inj – Banded Hip Thrusters, EMOM 5 Push-ups (Toes/Kns/Table)
2) Complete the following cumulative hold FT:
3 min L-sit
TC = 8 min
Score = Time/TC plus 1 sec/repo missed
Int1 – Weak L-sit
Int2 – Weak L-sit
Int3 – 1 leg L-sit
Beg1 – T-Sit
Beg2 – T-Sit (1ft dwn)
Beg3 – F-Bridge
Rings/Rings joined with 2 bands/rope OR 2 chairs (side by side)
Shoulders inj – T-Sit (1 Ft dwn), Front Bridge
Back inj – Front Bridge
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/
Cool-down/Trigger Ball/Foam Roll/Stretch