“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

“CrossFit’s 1st Fitness Standard: There are ten recognized general physical skills. They are cardiovascular endurance, respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.
CrossFit’s 2nd Fitness Standard: The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. ”

Read more about what all this CrossFit stuff is about CLICK HERE!
Sometimes I’m amazed how many people haven’t read this article.

Lee The Squat Machine!

STRENGTH WOD
5×3 Deadlifts

WOD ‘CINDY’
5 Pullups
10 Pushups
15 Squats
AMRP in 20min
COMPARE TO JUNE 22ND