What is Fitness?

World Class Fitness in 100 words:

* Eat meat, vegetables, nuts and seed, 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 (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, ripe climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds, bike, run, swim, row, ect hard and fast.

*Five or six days a week mix these elements in as many combinations and patters as creativity will allow. Routine is the enemy. Keep workouts short and intense.

*Regularly learn and play new sports.

Makes a lot of sense … no?


5 sets:

push press + push jerk + split jerk

increase the weight with each set

CrossFit WOD:

400 meter run

50 push press 95#/65# 

Run 400 meters

50 box jumps 24″/20″

Run 400 meters

50 pull-ups


25 meter overhead barbell lunge. Go as heavy as you can!