1.26.13 "Kalsu"

January 25, 2013

Good Luck to all our Competitors At the CrossFit Free Event! We have teams from both CFB and CFD!!! How many podium spots will we take………..

Sonia Blade likes the Podium!

For Time:
100 Thrusters
Every Minute perform 5 Burpees

*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.


40min Cap

– Post Score to Comments



About the Author
  1. CC Engine Reply

    You’re crazy coach JC with that wod, but I’m sure there’s crazy peeps out there that r going to love it! Good luck you guys! Jackson and I will be rooting for you!! 🙂 🙂

  2. Andrea :) Reply

    This workout is going to suck!!!

    Good luck to all the competitors tomorrow!

  3. Mark Reply

    19:40 (95)
    Serious Fran lungs after this one. Can’t stop coughing
    Good luck to all the competitors today

    • CC Engine Reply

      Mark, u must have dug so deep and brought up the sludge in the bottom of ur lungs. Lol! I’ve done it. Cleaning them out!!! Water, water, water is all I can say and sure I know! 😉
      Good luck again everyone- CFB & CFD – in NH & NB comps!!! 🙂 🙂

  4. CC Engine Reply

    ***sure U know!!!

  5. T-Rex Reply

    First 20 115, dropped to 95… Took me 41 minutes… Just got back from 2 hours of skating with the girls… Did 10 pistols on skates for fun (?)… …without wiping out… Lots of Burpees, lunges and hand stand push-ups this week.. I need a nap!

  6. Caroline C. Reply

    Yikes, thrusters … oy.

    Today was my ruck march day:

    4.1 miles with 35lb ruck. 3.73 mph

    That’s more weight, longer distance, and faster mph than my last one. My back and legs never even got tired. Paleo and Crossfit man, they work ^_^

  7. Tricia Reply

    Promised Wade a recipe: Grilled Balsamic-Garlic Crusted Pork Tenderloin

    4-5 garlic cloves, finely minced or crushed
    2 tablespoons balsamic vinegar
    2 1/2 teaspoons coarse salt
    1/2 teaspoon freshly ground pepper
    2 tablespoons olive oil
    2 pork tenderloins (about 1¼ pounds each)
    2 tablespoons canola oil (if preparing in oven)
    Stir together garlic, balsamic vinegar, salt, pepper, and olive oil in a small bowl. Rub the paste all over pork. If you like or have the time, marinate overnight. If not, no worries, it will still be great!

    Grill preparation:
    Sear the tenderloins on all sides, then grill for about 20-30 minutes, rotating every 10 minutes, until the internal temperature is 160 degrees. Try to let it rest before slicing.
    Oven preparation:
    Preheat oven to 400 degrees.
    Heat canola oil in a large, heavy saute pan over medium-high heat. Working in batches if necessary, add pork, and brown all over, about 4 minutes.

    Transfer pan to oven. Roast pork, turning occasionally, until the internal temperature is 160 degrees, about 20 minutes. Transfer pork to a cutting board, and try to let it rest 10 minutes before slicing.

  8. Tricia Reply

    The other one: Cauliflower rice
    •1 clove Garlic, minced
    •1 Tbsp Coconut Oil, Organic
    •1/2 head Cauliflower
    •1/2 cup Yellow Onion, chopped
    •1 tsp Salt and Pepper


    1.Rinse cauliflower under cool water and pat dry.
    2.Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). Using a food processor to pulse the cauliflower to desired texture works as well.
    3.Heat the coconut oil in a skillet over medium heat.
    4.Sauté the onion and garlic for 3–4 minutes, or until the onion is relatively translucent.
    5.Add in the cauliflower rice and continue to sauté for 4–5 minutes.
    6.Season with salt and pepper, and serve.

Leave a Reply to CC Engine Cancel reply



Please enter the CAPTCHA text