What is CrossFit?
“Constantly Varied, High-Intensity, Functional Movements”

CrossFit is a fitness program designed for all individuals with universal scalability. The program is designed to optimize physical competence in each of ten recognized fitness domains: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
-Courtesy of CrossFit Inc.

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.
-Greg Glassman

SPD CrossFit:
Non-Profit Affiliate for the Summit Police Department in NJ.

Paulo Santos:
I have the CrossFit Level 1 Certification and I trained with Rick Scarpulla at Ultimate Advantage where I learned the Ultimate Athlete (Westside Conjugate Variation).



  1. Hello Mr. Santos, I think I hit the jackpot with this website. For months I’ve been experimenting with mainsite which led me to lose a considerable amount of weight but my max lifts barely increased. Kinda embarrassing when I lifted with friends who only do traditional weight lifting. So about 2 months ago, I discovered the conjugate program and I’ve been doing it since along with completely stopping crossfit. My max lifts for dl,bench,press, and squat have increased roughly 20 lbs over the past couple months but I feel really out of shape in terms of cardiopulmonary endurance. I’ve been scouring the internet for an affiliate who actually posts a conjugate/cf mix for everyone to use but I couldn’t find for a while. Until I found this site, I saw your name posted on some forum claiming you’ve been pring with this mix and there was spdcrossfit.com signed by your name. Just wanted to say thanks for making your programming public.

    Hopefully it’ll work! I’m starting Week1 Day 1 tmrw. I also like how you post 8 days in a row so that way I can just figure it out on my own.


  2. I just have to tell you – I’ve been looking up some information the last couple of days, and YOUR threads in the crossfit forum and results in my Google searches have been exactly what I needed in order to understand the complexities with paleo, carb back loading, renegade, westside, crossfit, etc. So, this is a kudos to you for explaining it so well and and a thank you for your dedication to doing so!

  3. Hi Paul,
    I think your site is a great resource. I have been doing your workouts for the past 6-7 weeks. The system works… I am seeing solid gains… WITHOUT injury. I started with Week 1/Day1. I will continue to follow the program minus the Metcons to focus on strength, maintain Oly technique and work on weaknesses (double unders, strict pullups). My plan is to begin incorporating Metcons (burpees, etc. focusing on previous Open WODs) in early November in preparation for the Crossfit Open.

    I want to know your thoughts if I should also incorporate the EMOM OLY templates or doing more overhead squats, thrusters as originally planned.

    A little back ground…. I will be 55 years old next year and I have huge endurance from my bike and triathlon training. I also Oly. lifted in college in the early 80s and my ROM and techniques is coming back nicely. I am only biking once a week and riding easy pace as active recovery. Once I begin the METCONS I will mostly walk versus bike as active recovery.

    Any advice is greatly apprecciated.

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