Gary Smith, CEO Ciena Corp - talks about his story an experience with Cross Fit.

For Gary Smith, a rigorous CrossFit workout has helped him to keep his competitive edge as a telecommunications chief executive—so much so he converted stables on his Ellicott City, Md., property, into a facility devoted to the exercise regimen.

"What I like about [CrossFit] is it's intense and varied and really is incredibly challenging," said the 52-year-old CEO of Ciena Corp., CIEN +10.19% a maker of telecommunications-network systems based in Hanover, Md. "I always come out of the hour completely exhausted but feeling great."

A longtime distance runner, he first tried CrossFit about two years ago when he joined his now 20-year-old son, Ben in a workout. CrossFit incorporates weightlifting, body-weight strength exercises and calisthenics. The exercises are performed in rapid succession to build strength, coordination and stamina. Previously, he was focused on cross-training, which included mountain biking, running, soccer and tennis, often with Ben and his younger son, Sam, now 16.

When he decided to turn the stables into a CrossFit gym, a concrete floor was poured and rubber matting added, while the ceiling was raised. It now includes about 10 pieces of CrossFit equipment.

Mr. Smith, a Birmingham, England, native, does CrossFit three times a week at home and works with a trainer, Mandi Davidson, at the CrossFit Diesel training facility in nearby Columbia, two to three times a week.

According to Mr. Smith, the intense nature of CrossFit provides the perfect exercise companion to the intensity he encounters in his industry, which was in a slowdown when he became Ciena's CEO in 2001. Working out five to six days a week, he says, "provides a lot of energy."

These days, exercise continues to be a common family bond. "During good weather, I'll still play soccer with my sons and their friends," he says.

Enlarge Image

T.J. Kirkpatrick for The Wall Street Journal

Mr. Smith's gym includes a glute ham developer and gymnastic rings.

The Workout

CrossFit exercises can be as simple as bouncing a weighted medicine ball off a wall or jumping repeatedly to and from a wooden Plyometric box. These and other exercises such as power lifting or push-ups are mixed into a session. Mr. Smith includes in his CrossFit workout Olympic-style weight lifts, including the clean and jerk, in which a barbell is hoisted rapidly to shoulder height, and then above the head.

At the CrossFit Diesel facility, Mr. Smith focuses on improving his technique or the Workout of the Day, which is part of the CrossFit program. Ms. Davidson, who was a professional ballet dancer and modern dancer, has helped him stay committed about exercise and fitness.

Mr. Smith also runs 5 miles three times a week, with a longer run on weekends if training for a half marathon. To maintain or improve his speed, he'll mix in 400 meter sprints, working in alternating fast/slow intervals, or fartleks. He cross-trains with his sons and their friends, by mountain biking or playing soccer and tennis.

Enlarge Image

T.J. Kirkpatrick for The Wall Street Journal

Mr. Smith performs bar pull ups

The Diet

Mr. Smith subscribes to the Paleo Diet, which draws its name from a protein-focus diet befitting the Paleolithic Era when cavemen roamed the planet. It is low in carbohydrates and features protein-rich foods, ideally organic, such as meat, fish and nuts. The diet includes fresh fruits and vegetables.

A typical day's meals for Mr. Smith might include a fruit smoothie or bacon and eggs for breakfast. Lunch is usually chicken or fish along with a large salad. Dinner is often lean meat or fish with vegetables and a salad and fruit. When snacking, he will lean toward nuts or snack bars designed to accompany a Paleo Diet.

T.J. Kirkpatrick for The Wall Street Journal

Kettle bells

The Gear & Cost

For his home gym, Mr. Smith has a CrossFit Plyometric box, which typically ranges from $80 to $100, and Rogue Fitness gymnastic rings, which cost about $70 a pair. He has a glute ham developer, which can cost about $500 to $700. He also has a CrossFit workout bench for back, leg, or stomach exercises.

Another CrossFit staple is a rowing machine. Mr. Smith uses the popular Concept2 Model D Indoor Rowing Machine that retails for between $800 to $1,000.

He works out in Reebok CrossFit training shoes, which cost about $150. Membership at CrossFit Diesel varies in price and length, with a six-month membership costing $165 a month.

Credit for this article goes to: TOM FLYNN, Wall Street Journal