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.

A Balance of these General Fitness Skills

• Cardiorespiratory Endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Accuracy
• Agility
• Balance

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WHAT CAN WE DO FOR YOU?

Certifications and what they mean:

CrossFit Level I: I can train you in the CrossFit fundamentals and get you in the best shape of your life.  Olympic lifts, high intensity workouts that take half the time of other workouts but are far more effective, gymnastics, rowing, running, we do all that.

CrossFit Nutrition: I can help you lose weight and address performance issues via Paleo and Zone tenets and show you how to eat for performance (and look better naked!)

CrossFit Endurance: I can improve your cycling, running and swimming using CrossFit and CrossFit Endurance training and techniques.  Do you want to drop MILES and HOURS off your training while setting PRs in your events?  I can help you do that.  Want to learn to run more efficiently?  I can teach you that.

CrossFit Barbell: I can make you strong.  It's all about neuromuscular/muscle recruitment patterns, lots of muscle groups working in concert, your posterior chain and getting work done.  The barbell is the most ergonomically efficient way to work with weight.  If you can deadlift 400lbs, fireman carrying your buddy off the battlefield will be easier.  If you can clean 200lbs, you'll be able to jump higher.  Crazy how that works eh?  If you can press (shoulder press) 100 lbs getting that box of Tide onto the top shelf will be cake.