I am Dave and I am an L.A. County firefighter. My wife and I discovered Crossfit Ventura in October on '08. It is probably one of the best things we have ever done. We work out together as much as possible wich makes us a better couple. I am so proud of the goals she has set for herself and achieved so rapidly. Crossfit has also made me a better fireman. I performe better on fires and feel better physically and mentally than i have in a long time. Thanks to crossfit my wife and I have bettered our lives in many ways!
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 handstands, 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.