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.
~Greg Glassman

Think Box Jumps, Tuck Jumps, Double Unders, Jumping, Jumping, Jumping...

The last two paragraphs from the article: Phys Ed: The Best Exercises for Healthy Bones

By GRETCHEN REYNOLDS

In the meantime, the current state-of-the-science message about exercise and bone building may be that, silly as it sounds, the best exercise is to simply jump up and down, for as long as the downstairs neighbor will tolerate. “Jumping is great, if your bones are strong enough to begin with,” Dr. Barry says. “You probably don’t need to do a lot either.” (If you have any history of fractures or a family history of osteoporosis, check with a physician before jumping.) In studies in Japan, having mice jump up and land 40 times during a week increased their bone density significantly after 24 weeks, a gain they maintained by hopping up and down only about 20 or 30 times each week after that.

If hopping seems an undignified exercise regimen, bear in mind that it has one additional benefit: It tends to aid in balance, which may be as important as bone strength in keeping fractures at bay. Most of the time, Dr. Barry says, “fragile bones don’t matter, from a clinical standpoint, if you don’t fall down.”

Goals?

Do you have any fitness or CrossFit goals?
Where are you going with this. Goals are good and create a greater focus. On the other hand CrossFit has been so good to me that I havn't had in specific goals in over a year and I still look forward to it everyday. For me that fact that the daily tasks of life are so much more manageable is enough. But specific goals, I think, would only enhance the experience and increase my work capacity. So think about it. Do you want to be able to dead lift a certain amount or run a certain distance or dead lift a huge amount and run a great distance?

CrossFit is Great but is it only 20% of the equation?

How we eat matters.

Your Brain On Junk Food - by Mark Sisson

It's getting cold. Depending on how well I manage the coal stokermatic you may need to show up in layers. :) No I am serious. I can't wait for the dog sled WODs.

Friday is here! Pullups,Dips,Pushups & KB.

"What I see as an advantage of CF training for cops, other than the fact that it causes you to become totally fit, is the time expenditure - it's minimal."

CrossFit For Cops - Are you up for the challenge?

The legs are feeling it...

Click pictures to view larger.

Great job on the dead lift! Everyone PR'd or set a good standard for themselves.
I was thinking...we haven't ran in a while.

Good Job Today! Dead Lift Tomorrow!

How much do you watch what you eat? Post to comments.

3 servings of lunges and situps, no soda.

"one of the worst beverages that you could be drinking..." Read entire article here.



Tomorrow will involve some thrusters.