Every now and then, a workout doesn't quite go as planned. Hero workouts are notoriously difficult, so I think we were all a little apprehensive when we saw "Kalsu" on the board yesterday. Kalsu is:

100 Thrusters for time (60/40kg)
*Stop at the top of every minute and do 5 burpees

That's not really the way CrossFit Football has it written, but I am opting to re-word it so that it makes more sense. In other words, if your burpees are slow, you'll only end up with about 20-30 seconds to work on thrusters each minute. We all quickly found out that there was nowhere to hide in this workout. If you missed a round of burpees, you were OUT. You got the dreaded DNF. You could choose to skip a round of thrusters, but you'd have to do the burpees at the top of the next minute before working on thrusters again.

I had the opportunity to watch the 5PM class go through this, so I knew we would need some serious scaling options. It might have surprised everyone that I scaled it so much right out the gate for the ladies class....the workout just didn't sound THAT hard. We even had to scale people mid-workout due to the intensity being a little more than expected. We love you guys, and if you are ever mid-workout and think you need something scaled, please let us know. As coaches, we can usually tell if someone is struggling, but some of you have pretty good poker faces. Like Holly. Not only does she not sweat, she also has this lovely "workout face" where she just looks like she's focused. The girl could be lit on fire, and she would still have this calm expression.

I'd like to welcome Boyd back to the Fort. He was out of commission for a week or so due to a soccer induced knee injury, but he's back. He's sporting a SWEET knee brace that will soon smell worse than 97 arm pits, but man does he look tough with it on. That thing is washable, right Boyd?

And I would like to let everyone know that Ryan continues to work on his handstand even though he already has the longest handstand at the Fort by some 17 seconds now. That's right, Ryan improved on his old record by another 7 seconds last night!

Dawn locking out a thruster