World-Class Fitness in 100 Words
*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"
“Nutts”For time:
10 Handstand push-ups
15 Deadlifts (250, 175)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20, 14)
200 Double-unders
Run 400 meters with a 45/35# plate
“Hairy Tounge”AMRAP 20 of:
5 C2B Pull ups
10 Ring Dips
15 Overhead Squats (95, 65)
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