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 Greg Glassman
Founder of CrossFit

Athlete Testimonials

CrossFit BluePrint is a relatively new training facility. However, we have seen some phenomenal transformations in a short period of time … Whether its getting a PR on a lift or losing some unwanted fat and gaining muscle if you have a story to tell and are not afraid to share it please email me at CoachJ@CrossFitBluePrint.com. Train Hard, eat right and livestrong!