Practice and train major lifts: Deadlift,clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pullups, dips, ropeclimb, pushups, presses to handstands, pirouettes, flips, splits and holds. Bike, run, 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.

  That is straight out of the Crossfit Journal if you haven't seen it. Pretty good info.