Fitness 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 10/2/2017 – Monday


A. Conditioning
3 Rounds (ea. For Time):
10 Goblet Step-Ups (2 pd/1.5 pd)
200m Sprint

Rest 1 minute after each round.

B. Met-Con
For Time:
5 Squat Cleans (135#/95#)
30 Pull-Ups
5 Squat Cleans (155#/105#)
25 Pull-Ups
5 Squat Cleans (185#/125#)
20 Pull-Ups
5 Squat Cleans (205#/135#)
15 Pull-Ups
5 Squat Cleans (225#/145#)
10 Pull-Ups

CrossFit Lite

A. Met-Con
10 Rounds:
30s – Kayaks (15#/10# Plate)
30s – Step-Ups
30s – Burpees
30s – V-Ups
30s – Row (for Calories)
30s – Rest

CrossFit 101

Deadlift 3-3-3-3-3-3-3

3 Rounds:
400m Run
10 Deadlifts
10 Burpees