CrossFit promotes a 3 days on 1 day off protocol to allow for maximum sustainabilities at maximum intensities.

So make the most of your rest days to recover and recharge your batteries. This can be active recovery such as hiking, biking or taking part in whatever your favourite pastime is. It can also be passive, time on the couch or in the garden allowing you to relax.

There will also be a chance to catch some fundamental CrossFit concepts on MaD CrossFit, so here is the first installment extracted from the CrossFit Journal.

“Scalability and Applicability
The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.

We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”

World-Class Fitness in 100 Words:

■ 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.