Are you familiar with the CrossFit Pyramid? Fitness Hierarchy: (#1 is at the bottom of the pyramid) 1) Proper nutrition builds solid molecular foundation 2) Metabolic conditioning improves oxygen uptake and exchange 3) Gymnastics train body control and coordination 4) Lifting and throwing train external object control. This is founded on body control; so if you can't execute movement without weight, adding weight will not improve anything 5) Sport (or function) combines all of the above into a specific adaptation


Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

The will to succeed is important, but whats even more important is the will to prepare.
-Bobby Knight