"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."

Coach Glassman, What is Fitness? (From the CrossFit Journal)

Coach Glassman is the founder of this entire global movement known as CrossFit. This Glassmanism (I think I can coin that term), is one of the best, most concise training recommendations ever compiled. If you adhere to this advice, you will become fitter and put yourself on track to become a true athlete. These things are not easy to learn, but with some coaching, dedication, and a community of friends and fellow athletes support who knows what is possible?

Today's WOD

4 rounds for time:

5 muscle-ups*
50 squats

*If you don't have a muscle up do 3 pull-ups and 3 dips per rep.

post times and substitutions to comments: