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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.

Meal of the Day

Link to CrossFit Endurance

Kettlebell Workouts

January 28, 2015: Mtn Athlete Dbl Kb Circuit (favorite)

14 ROUNDS OF

Rds 1-5, do every 1:45
Rds 6-9, do every 1:30
Rds 10-14, do every 1:15


3 x DBL KB SWING 16kg/12kg
3 X DBL KB CLEAN & PRESS
3 X DBL KB FRONT SQUAT
3 X DBL SNATCH
3 X DBL CLEAN & THRUSTER


round 1-5, start the next round every 1:45 sec. Faster you finish, the longer rest you get.

Round 6-9, start the next round every 1:30 sec. Fifteen seconds have been taken off. Less time to recover.

Round 10-14, start the next round every 1:15 sec. Less recovery time.


Enjoy the recovery time in the first 5 rounds, you will wish you had it in the end.

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