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: dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, 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.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Combat, survival, many sports and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree, not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.