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TwentyOneFifteenNine LogoDo you remember the first time you did the Fran WOD (Workout of the day)?  My name is Kris, and I remember feeling so much pain and frustration. Fran was definitely a b&*%h to me, but in a crazy way, I loved it. I wanted to quit in the middle of the WOD, but with encouragement from my coaches and peers, I kept on going.

Doing 21-15- and then 9 repetitions of thrusters and pull-ups is no easy feat for the average person. I cursed. I screamed. I complained. But in spite of that, I completed the WOD, and I fell to the ground in a puddle of sweat. It was one of those rare moments where you felt so bad, yet felt so good at the same time. I’m sure you can relate to that feeling if you’ve ever completed a CrossFit WOD.

I’m not a naturally gifted athlete. In fact, I totally suck at sports. I was always the last one picked for teams in my middle school and high school PE (physical education) classes. I was a big nerd back then. I’m a 5’5” guy with a slim build, so it was always hard to keep up with the big boys.

I was intimated when I first started. There were so powerful elite athletes at my box (the term CrossFitters use for gym), and I thought it was impossible to reach their level. In the first few months of CrossFit, I was usually one of the last ones to finish the WODs.

But through hard work and determination, and lots of blood, sweat and tears, I’ve improved my performance. I’ve PRed every WOD, and I’ve increased the weights of my deadlifts, squats, snatches, clean & jerks, and thrusters by an average of 50% since I started about a year ago.

In the past year, I’ve learned so many techniques from my coaches and other people at my box. I decided to creat this website, so I can share the information I learned to help you reach your CrossFit goals.

Perhaps you’re new to CrossFit, and you want to learn the basics to help get you started. Maybe you’ve been doing CrossFit for a few years, and while you may have no interest in training for the CrossFit Games, you want to discover ways to improve your performance or step out of your plateau.

I named this website TwentyOne Fifteen Nine – it’s the number of reps required to complete the signature Fran WOD, along with other WODs. I want to help you PR your WODs each time you do it.

I may not be the fittest, fastest or strongest person in my box. I don’t often Rx my WODs, but in the few times I do, I celebrate with a lot of joy, even if I finish the WOD last. In spite of that, I’ve demonstrated consistent improvement each time I went to class, and I’d like to help you do the same.

I hope you find this website useful with the tips I share, articles from CrossFit and other fitness experts, advice from nutritionists, and reviews of the best CrossFit shoes and equipment to help support you with weightlifting and WODs, especially those tough ones that require TwentyOne Fifteen Nine reps.