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.
That is CrossFit founder’s description of fitness in 100 words or less. The last line is key.
Regularly learn and play new sports.
Part of building a solid fitness base is testing your newfound capacity. It’s fun and exciting to try something new and not have to worry about whether or not your body will hold up. Chances are really good that, with proper instruction, learning a new sport will be something that will complement your CF training nicely.
What are some sports that you either currently play or have always wanted to give a try? Why not take that first step towards learning a new sport this weekend?
Enter your 1 Rep Max below to calculate your 4 week cycle
|Set 1||Set 2||Set 3|
|Week 1||5 x 65%||5 x 75%||5+ x 85%|
|Week 2||3 x 70%||3 x 80%||3+ x 90%|
|Week 3||5 x 75%||3 x 85%||1+ x 95%|
|Week 4 (deload)||5 x 40%||5 x 50%||5 x 60%|
WOD – 8.24.2012
5/3/1 Squat – Week 1
5 reps, 65% 1RM
5 reps, 75% 1RM
5+ reps, 85% 1RM
(Squat 3 X 5 for those with no 1-rep max)
125 m run
15 Ball Slams