Years ago, Greg Glassman, the founder of CrossFit, wrote a short, but inspiring description of the program. He called it "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.

One of the advantages of being at the park is we have room to play games - like freeze tag! Do you play games and sports in your regular life? Do you regularly learn new sports? If so, what are they?


Andrew (left) evades Devin's swipe during a game of freeze tag.

Today's Workout:
"G.I. Jane"
100 burpee-pull ups

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