I remember one such workout where Andy, myself, Jimi, Dave and Jolie were crushed by Allison NYC. If you have been involved in the Cross Fit scene or been to a Level 1 certification in the last few years there is a good chance you had the pleasure of meeting Andy.
I was at Andy's base housing for a bbq and guiness when we created the Tillman workout, so when the time came for another hero workout, I called him up and said "Dude, I need a hero workout fast! It was amazing that workout has had the effect that it has, as I had no intention of programming it.
It makes me smile when I get emails like Jason's or questions at CF Football certifications about "who programmed that workout? John Welbourn is CEO of Power Athlete and creator of Johnnie WOD.
Over the course of his career, John has started over 100 games and has 10 play-off appearances.
He was a four year lettermen while playing football at the University of California at Berkeley.
For those of you that are not familiar with the Cross Fit Football workout, Kalsu, it consists of good old fashioned thrusters and burpees, what could be better?
The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible.
Once the second minute starts you are on the hook for another 5 burpees.
Remember, no starting the thrusters until the burpees are completed and it continues.
Almost a year ago I attempted Kalsu 6-23-09..failed miserably.
Two days later I tried it again and thought with a better game plan I could finish it rx'd...again, I failed.
I went in with the game plan of hitting my burpees controlled and relaxed and rotating round of 4, 3, and 3 Thrusters with the goal of doing it in 30 rounds.
I was feeling great and hit 4 for the first 11 rounds, after that keeping all rounds to 3 and 4. this is a huge accomplishment for me and one of the hardest things I have ever done in my entire life.
He was killed in action on July 21, 1970 in the A Shau Valley.