World-Class Fitness in 100 Words

In 2002, the founder of CrossFit produced a 100-word credo for fitness. No one has put together a better all-encompassing definition since.


I broke these 100 words down into subcategories for your convenience below.


I invite you to highlight one of the sections and set a goal to improve that component in your overall fitness. You’re only as fit as your weakest component.


World-Class Fitness


Nutrition: 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.


Weight Lifting: Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch.


Gymnastics: Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.


Cardio: Bike, run, swim, row, etc, hard and fast.


Frequency: Five or six days per week.


Implementation: Mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.


Workout Duration: Keep workouts short and intense.


Mastery: Regularly learn and play new sports.




Reply to this email and let me know your biggest weakness. I’ll write about the one that comes up most often in detail tomorrow in order to help you set a goal.



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