Working out with weights five times a week and managing two days of cardio with additional Pilates, yoga and tennis sessions, Mark Laakso of Honolulu would have been considered fit by most standards.

Then the experienced windsurfer and snowboarder tried the CrossFit training program after becoming bored with his routine.

"I got my butt kicked and only made it through about two of the three rounds of the workout. Most of the second round was spent trying not to lose my breakfast," he said. "I quickly realized that I was not as conditioned as I thought."

Laakso has been focusing solely on the rigorous workouts for the past couple of years, and now the 61-year old is ranked the fittest man in the CrossFit universe in the 60-plus age division. The ranking was determined by CrossFit coaches based on his top scores in six workouts over a six-week period.

He will participate in the Reebok CrossFit Games in Carson, Calif., taking place Friday through Sunday.

CrossFit is a high-intensity strength and conditioning program that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, rowing, medicine ball training and plyometrics, exercises that aim to develop fast, powerful movements.

"Whenever you get up and down from the couch or use the toilet, you are doing squats. These types of workouts break it down to basics," he explained.

Laakso retired from Xerox in 2002 after working in sales for 30 years. His daily routine includes a warm-up and stretch from 7 to 8 a.m., followed by an hour of weightlifting and an hourlong workout at CrossFit Oahu, which has gyms in Honolulu, Kailua and Waipio.

"I like to work out in the morning," he said. "After five minutes of recovery I get an adrenaline rush that lasts the entire day."

To fuel his 5-foot-9, 157-pound body, Laakso consumes a diet rich in protein from eggs, chicken, fish and beef; lots of green veggies such as spinach, broccoli and kale; fruit; and heart-healthy fats provided by avocado, salmon and nuts.

His typical CrossFit workout consists of multiple rounds of a minute each of 44-pound kettlebell swings, push-ups with a slap at the highest point, 20-inch box jumps and medicine ball sit-ups.

To give beginners a taste of the CrossFit regimen, Laakso suggested a simple workout of five pull-ups, 10 push-ups and 15 squats, repeating the sequence as many times as possible during a 10-minute period. For folks who aren’t in tip-top shape, variations include jumping pull-ups, use of an elastic band for extra support, or push-ups from a kneeling position.