090410 WOD “21-15-9”

Workout: SRFD WOD

Warm Up: 4 x 100m Row SPRINTS.  (rest in between)

21-15-9 reps of:
Burpees
Bench Press, 135lbs.
Thrusters, 35lb. Dumbells

Post time to comments.

Todays WOD uses the “21-15-9” rep scheme.  If you’re not familiar with it, Crossfit uses it quite often.  It’s a good progression of reps, that allows you to attack each “set”.  You do 21 reps of each movement, then 15 reps, then 9 reps.  Remember that burpees are chest to floor and you have to leave the ground at the top.  Bench press is bar to chest, or making sure arms get to a 90* angle when bent at the bottom.  Thrusters are using dumbells, which really increases the control needed and muscles used.

Advanced(RX’d):

21-15-9 reps of:
Burpees
Bench Press, 135lbs.
Thrusters, 40lb. Dumbells

Intermediate:

21-15-9 reps of:
Burpees
Bench Press, 95lbs.
Thrusters, 30lb. Dumbells

Beginner:

12-9-6 reps of:
Burpees
Bench Press, 95lbs.
Thrusters, 20lb. Dumbells

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Article: “Introduction to the Paleolithic Diet“, Dr. Ben Balzer

There are races of people who are all slim, who are stronger and faster than us. They all have straight teeth and perfect eyesight. Arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer are absolute rarities for them.”

Here is a great page that explains the basic idea of the Paleo diet.  I have been about 90% Paleo in the last few weeks.  I’ve noticed a great increase in my performance during WOD’s and feel “stronger”.  Check it out.

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1 Comment

Filed under WOD's

One response to “090410 WOD “21-15-9”

  1. Did some intense training today…swam with the WC Masters swim club this morning, ~2500-3000m total. Headed to DCF to do a Thruster ladder (1 on 1st minute, 2 on 2nd minute, etc). Got to 7 RD’s + 2, with 135lb Thrusters….

    Then the crew headed the the DVC track for a workout.

    1 Mile- 5:45 (PR)
    400m- 63 seconds (PR)

    Rest day tomorrow on E6…and I’m going to eat a lot.

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