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World-Class Fitness in 100 Words

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, clean and jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, 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.

 

Courtesy of CrossFit, Inc.

Meet the Trainers

 

Captain Kurt Duffy, CrossFit Level 1

Captain Duffy is an instructor pilot at Vance AFB.  He has been CrossFitting for three and a half years, and a Level 1 trainer since June, 2009.  He currently teaches the three officially scheduled CrossFit classes offered on base.

email:  ripple@crossfitvance.com

 

 

 

 

Lieutenant Tripp Zanetis, CrossFit Level 1

Lt Zanetis is stationed at Vance AFB.  He has been CrossFitting for a year and a half, and a Level 1 trainer since June, 2009.  Orginially from New York City, Lt Zanetis is a member of the New York Air National Guard and a New York City Firefighter as well as a member of NYC's CrossFit affiliate, CrossFitNYC.

email:  tripp@crossfitvance.com