-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, rope climb, push-ups, sit-ups and presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast.
-Fix 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
Taken from "The Crossfit Journal", October 2002
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