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.
~Greg Glassman
I did the WOD at work. 9 Rounds of the AMRAP with 135lbs. 6 Full rounds of DBPC, with an additional 6 reps in the 7th round. Great Workout!
When I grow up I wanna look like Rich Sneed! This is the stats as I remember it:
Jabo 6 rounds at 185lbs and 9 rounds power clean plus 6
Sam 6 rounds at 95lbs and 6 rounds plus 6 at 65lbs
Mary 10 or 11 rounds plus 2 at 100lbs and 10 full rounds DBPC
Tina 16 rounds at 45 and 55lbs and DBPC with 65 for 7 rounds
Trina 9 plus 3 at 95,85,75lbs and well I know she wrote it all down.
Jama 13 rounds at 135