“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, Press, Clean & Jerk, and Snatch. Similarly, master the basic of Gymnastics: Pullups, Dips, Rope Climbs, Pushups, Situps, 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.”


What is Crossfit?

It’s a simple as changing your workout every time! For true fitness, routine is the ENEMY. The more consistent your routine is, the less you will be prepared for the unexpected. No one knows what life can demand of you the next week, day, or hour. Your training should reflect that. CrossFit consistently mixes up Weightlifting, Gymnastics, and Conditioning pieces in as many variations as possible. This results in a fitness that prepares you to be ready for anything in the real world!

This is what prepares you for what life throws at you! Squatting, running, jumping, throwing, pulling, lifting things from the ground, etc. predate gyms by thousands of years. They weren’t invented by anyone, and they’re found everywhere. This is what our bodies were meant to do; it’s part of our DNA. CrossFit workouts use functional movements because they’re so much more effective for life OUTSIDE of the gym!

Intensity is a key element of fitness! Intensity is measured by how fast you get real work done. Casual jogging is easy at low intensity. Racing as fast as you can is harder, and requires a higher intensity.
Work = Force x Distance
Avg. Power = Work / Time
In other words, the more work you do in less time, the higher the average power and the harder it is. This is real intensity, not how loud you grunt or how red your face gets! This is what drives the best results in each person’s capabilities and efforts!