“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.“
If you’ve ever wondered what CrossFit is really about, the answer is Fitness in 100 Words. Greg Glassman, CrossFit’s founder, wrote this prescription two decades ago—and it still perfectly captures the path to lifelong fitness. At CrossFit Kreis 9, we use these principles every day to help busy professionals and parents stay strong, healthy, and capable for life. Let’s break it down.
Nutrition in fitness in 100 words
The foundation of fitness is nutrition. A diet based on real, whole foods fuels performance, supports recovery, and reduces inflammation.
- Meat and vegetables provide protein and micronutrients.
- Nuts and seeds add healthy fats.
- Some fruit gives vitamins and quick energy.
- Little starch and no sugar prevents energy crashes and weight gain.
This part of Fitness in 100 Words isn’t about following a fad—it’s about eating in a way that supports exercise without storing excess body fat.
Practice and train major lifts
Strength is the gateway to health. Lifts like the deadlift, squat, press, clean, and snatch develop muscle, bone density, and resilience. For adults in their 30s, 40s, and beyond, these movements are especially important: strength protects you against aging, osteoporosis, and injuries.
At CrossFit Kreis 9, we teach these movements with precision, making sure every client builds strength safely.
Master the basics of gymnastics
Bodyweight control is as important as lifting weights. Skills like pull-ups, push-ups, dips, rope climbs, handstands, and holds train balance, coordination, and relative strength.
The goal isn’t to become a gymnast—it’s to develop control over your own body, whether that’s pulling yourself over a wall, carrying your kids, or getting up from the floor with ease.
Bike, run, swim, row—hard and fast
Cardiovascular fitness keeps your heart, lungs, and metabolism healthy. The emphasis here is not just on endurance, but on intensity. Going “hard and fast” means short, focused efforts that give you better results in less time—a perfect fit for busy schedules.
At CrossFit Kreis 9, we combine rowing, running, biking, and even ski erg sessions with strength work so you get a complete fitness package.
Mix it up: routine is the enemy
Doing the same workout every day leads to plateaus and boredom. Fitness thrives on variety. By constantly changing combinations of strength, gymnastics, and conditioning, you train your body to handle anything life throws at you—whether that’s sprinting for a train, moving house, or skiing all weekend.
This principle in Fitness in 100 Words is why CrossFit is so effective: it avoids routine while still being structured enough to guarantee progress.
Keep workouts short and intense
Time is precious, and intensity is the shortcut to results. Most of our workouts last 45–60 minutes, but the real “work” portion is often under 20 minutes. That’s all it takes to build power, endurance, and stamina when the workout is designed properly.
Busy professionals don’t need hours in the gym—they need focused training that works.
Regularly learn and play new sports
Fitness should be functional and fun. Trying new activities—like hiking, skiing, tennis, or even pickleball—keeps your mind and body sharp. The stronger and fitter you are, the more you can enjoy life outside the gym.
At CrossFit Kreis 9, we see fitness as preparation for the real world. Training is not the goal—life is the goal.
Why fitness in 100 words still works
In just 100 words, you have a roadmap for lifelong health:
- Eat real food.
- Build strength.
- Control your body.
- Train your heart and lungs.
- Stay varied and intense.
- Keep learning and playing.
It’s not complicated, but it requires consistency. That’s why we coach—because having a professional guide makes it far easier to put these principles into practice week after week.
Want to experience this in action?
Book a free consultation at CrossFit Kreis 9 and let’s map your personal path to health and fitness—built on the timeless wisdom of Fitness in 100 Words.
