Bench Press (Score = Total # lifted/Body Weight)
EMOTM 10 Minutes
5 CF Push ups
5 Power Cleans (135)(95)
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It doesn't come in a pill. Hard/heavy/intense CrossFit, ample rest/recovery/mobility, help from your good genes, and eating clean-(wherein food and beverage are viewed as sources of fuel) is the entire package. This helps improve better performance and work capacity as well as improve your body's ability to recover and repair. You can be the best that your body can potentially be if you provide it with optimal environment to sustain the workouts, discipline to grow and consistency to improve as an athlete over time.("Not-So-Friendly-Skies" photo of Robert H aka "Easy Rider" courtesy of MasterG)
Looks like CrossFit New England trainer and CrossFit.Com celeb, Heather Bergeron, is eating super clean and it's also obvious with her phenomenal performance. (photo courtesy of the Arnold Classic 2011)