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.†At AFS CrossFit we welcome members from all levels of fitness. All our members are athletes and all of them have different requirements, ranging from MMA fighters and competitive CrossFit athletes to total beginners who have never exercised before. However, everyone shares one single goal, to improve their own fitness and live a healthy life. Each daily workout is new, and more importantly it’s scaleable to any level of fitness.
