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Ģirts Spura

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April 18, 2025

Fitness in 100 Words

Sometimes the most powerful ideas are also the simplest. In just 100 words, CrossFit founder Greg Glassman captured the essence of lifelong fitness — and more than a decade later, this still holds true.

‍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.
Master the basics of gymnastics: pull-ups, dips, push-ups, etc.
Bike, run, swim, row — hard and fast.
Work out 5–6 days per week. Mix. Stay creative.
Routine is the enemy.
Keep workouts short and intense. Regularly learn and play new sports.

This is the foundation we use at Golden Hour CrossFit to guide our members toward better health. Through variety, structure, consistency, and long-term sustainability.

Whether you’re just starting out or returning after a break, these 100 words are all you really need to remember.

Your health deserves more than gimmicks.
It deserves a plan. And we have it.

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