All posts by CrossFit Del Campo

As a 1995 Graduate of Del Campo High School I found my calling in the outdoors. I moved to Weed California to attend College of the Siskiyous and then onto Southern Oregon University in Ashland Oregon. I received a double Bachelors of Science in Health Promotion and Fitness Management and a Masters in the Art of Teaching. All the way through my college and well after I held a position as a River Guide and Fishing guide throughout the West coast as well as Canada, Mexico, South America, and Africa. I also worked closely with Clear H2o Films to explore many, until recently un navigated water ways. The experiences that I took from these expeditions brought on the thought of training and fitness as I never saw them before. It taught me that you never know what life is going to throw at you. From wading in swift moving currents in search of the ultimate fishing experience or swimming and paddling in the middle of an uncharted jungle, I learned that fitness is essential to the life that I lead. Whether I am out exploring or just trying to heard my young children, Life is a demanding sport. Upon returning to Del Campo High School to pursue my teaching career I found CrossFit. Crossfit has changed the way I view fitness and will continue the way I train and train students alike. Crossfit will be a part of my life forever and is now the sole belief in what I view as essential to our youth.
WODs

050516

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Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20
Squat Cleans 3×10

WOD – Michael
20 Minute Push Press Progression
95/65

3×30 Sec
Back Extensions
Toes to Bar / Knees to Elbows
Russian Twists

WODs

050416

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Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky 7’s
Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter can Begin with a 90lb Bar

100 Sit Ups

WODs

050216

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Turn in Fittest Paper work to Coach D or Bettencourt

Warm Up
3 Rounds:
Army Crawl/ Crab
10 DeadLift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Kettle Swings 24/20
You may Stop but Bells may not touch the ground

Superman 5×30 Sec

WODs

042916

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Warm Up
3 Rounds:
Lunge/Knee Pulls
10 Burpees
15 Sit Ups
10 SDLHP

Mats
Ladders
Plyo Boxes

WOD – Sprint Progression
Min 1 – 10 yds
Min 2 – 20 yds
Min 3 – 30 yds
all the way to 100yds

Summerhays Soccer
(End of practice routine from the 90’s)
Jump Rope
Core