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.

Wednesday September 26, 2012

Warm Up
800m Run

Snatch 5×5
Box Jumps 3×20

WOD – ” Tabata 2 Times”
3min Push Ups
4min Air Squats

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause for the alloted time. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.  High Score wins.
-Article Source: http://EzineArticles.com/348486

Tuesday September 25, 2012

Don’t forget $8 if you bought a bag.


Warm Up

2 Rounds:
15 Box Jumps
15 Pull Ups
400m

Push Press 5×5
Kettle Swings 3×20

WOD – “Linda”
Push Press 10x 10-1
Cleans 10x 10-1
Front Squat 10x 10-1

Set one is 10, 10, 10. Set  two is 9, 9, 9. Set three is 8, 8, 8, and so on.
Easy to bite off more than you can chew.
Lifters may start with 40kg, 60kg, 80kg
3 lifts-3 weights

Core/practice
Overhead Squat (PVC) 2×10
Russian Twists 2×20
Handstand Push Ups 4×5