"Eat meat and vegetables, nuts and some fruit, little starch and no sugar.

Keep intake to levels that will support exercises but not body fat. Practice and train major lifts; deadlifts, clean, squats, presses, C&J, and snatch.

Similarly, master the basics of gymnastics; pull-ups, dips, rope climb, push ups, sit ups, presses to hand stand, pirouettes, flips, splits and holds.

Bike, run skip row etc. Hard and Fast. Five or six days per week. Mix these elements in as many combinations, patterns as creativity will allow.

Routine is the enemy. Keeps workouts short and intense, regularly learn and play new sports"

courtesy of CrossFit Inc