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.
I definitely need to tell all the coaches and members how much this group has unbelievably excelled me forward, both physically and mentally to an extreme I never thought I would achieve. I have a confidence and ability now that I wish more people would realize they can also obtain and benefit from. This box had an unparalleled camaraderie that I need in life; in the Red River CrossFit world it was never about whose "Fran" is better, who is strongest on strength days or who can complete each daily WOD as prescribed. It was about staying until the last person is finished and supporting them even after "time" is called.