Preemptive Strike

Thursday, February 23, 2012

Mobility:
Triceps mash, 2 min per arm
Bottom of Squat, 2 minutes

Warm up:
10 Deadlifts
10 Power Cleans
10 Front Squats
10 Thrusters

Load up and rest as needed

21-15-9
115 pound Power Clean
115 pound Thruster

Cool down:
Samson Stretch 30 seconds per side
Active Bar hang 10 seconds

Overhead Position!

Anyone who has been CrossFitting for a while knows that the cornerstone of our program are the “tight” couplet and triplets of medium loads and medium reps, performed for time.

  The 21-15-9 rep scheme is designed to elicit maximum power output better than any other mathematical equivalent.  You will finish faster, and therefore garner more benefit, than say 9 rounds of 5 reps, or 5 rounds of 9 reps, or 45 reps straight of each movement in a row.

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I’ll finish out this post before we go on the 5 week long Games Open Warpath by asking what you guys are reading right now and why.  I was, through insidious methods of blackmail and devilry, tricked into reading Clash of Kings (Book 2 of Game of Thrones) by someone who shall not be mentioned, but whose first name starts with a ‘B’ and last rhymes with ‘Mortikov.’  Also re-reading for the umpteenth time Rogue Warrior by Richard Marcinko, because of Track Master Frank, and Children of Dune, because of McCoy.  Post times and nerdiness to comments.