March 2013

Liberated Fitness NYC
1005 Columbus Avenue
New York City
(857) 891 6133

"CrossFit’s cultish Hulk–meets–Karate Kid regimen easily packs 30-person classes in this city. But at Michael Rapoza’s tiny, window- walled studio, the emphasis is on mastery, not masses. Groups of eight or fewer perfect push-ups, pull-ups, and other basics in a series of beginner sessions... before progressing to handstands and heavy lifting."

New York Magazine
Best of 2013

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 handstands, 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