CF in 100 Words

You may have already come across this in your endless searches of everything CrossFit. It’s in a very popular pdf CrossFit published way back when (Oct 2002 to be exact). I’ve always thought it pretty much hit the nail on the head in terms of the overall message. And in case anyone gets all nerdy on me, it’s exactly 100 words, I just checked in Word cause I’m a nerd myself.

World-Class Fitness in 100 Words

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.

They say a pic is worth a thousand words. This one may only be worth about 100.

Workout of the Day 10/3/2016 – Monday


A. Focus
Clean & Jerk 5 x 1

Full Squat Clean, into a Split Jerk.

B. Focus
Clean Pull 3 x 2

C. Focus
Back Squat 5 x 2

D. Met-Con
3 Pull-Ups
2 Toes to Bar
1 Bar Muscle-Up
200m Run

CrossFit Lite

A. Met-Con
10 Rounds:
10 Air Squats
10 Sit-Ups
10 Box Jumps
10 Calorie Row

CrossFit 101

Front Squat 7 x 5

10 Front Squats
10 Push-Ups
10 Box Jumps