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

Monday and Tuesday March 18 and 19, 2013

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Khalipa’s Hotel WOD’s – WODS on the Go…..Check it out. No Excuses!

Warm Up – Day 1
800m Run
15 Burpees

American Swings 3×20
Snatch 5×5

Warm Up – Day 2
2 Rounds:
12 Box Jumps
10 Pull Ups
400m sprint

Thruster 3×20
Pull Ups max reps……..twice

Fitness Testing
Complete the following tests over the next 2 days:
–  Height
–  Weight
–  Bench
–  Vertical Jump
–  Strict Press
–  Overhead Squat
–  400m Sprint
–  Medball Throw
–  Standing Broad Jump
Log your results in your notebook and with the TA’s. 
Feel free to Post Progress on the Site.

WODs

Thursday and Friday March 14-15, 2013

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Warm Up
800m run
15 Burpees

Move under the clock to weight for further directions.
Stretch as you wait.
Get Loose.
Get Ready.

Del Campo Fight Gone Bad
3 Rounds:

1 min Push Press (count every rep)
1 min Box Jumps (count every rep)
1 min SDLHP (count every rep)
1 min Jump Rope (every 10 reps is 1)
1 min Ball Slams (count every rep)
1 min Rest

 

 

WODs

Wednesday March 13, 2013

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Warm Up
1200m Run

  • All Make Ups and Binders are due today
  • Practice Lifts involved with the Final


    Del Campo Fight Gone Bad
    Rules:

Male   Female
Exercise Weight   Exercise Weight
Push Press 65 lbs Push Press 45 lbs
Box Jump 24″ Box Box Jump 24″ Box
SDLHP 26 Kg SDLHP 20 kg
Jump Rope Body Weight Jump Rope Body Weight
Throw Downs 20 lbs. Throw Downs 16 lbs.
Rules:
Push Press   – Elbows must lock over head, ears showing in front of arms.
Box Jump – Each jump should land   both feet all the way on box.
Once   on box a student must straighten the legs until knees are locked out.
Student   must step down to complete the rep.  No   one is allowed to hold the box in place.
SDLHP (standing deadlift high pull)-   A student must pull the bell with 2 hands   all the
 way up to touch the chin, knees locked   out.  The bell must touch the  the ground to
 complete a rep.
Jump Rope– 10 revolutions equals a   repetition
Throw Downs–  Ball must come to Forhead height and back   down to the ground.  Back
 must be vertical when ball is overhead.  Legs must lock out at the top
Scoring            
360 – 6            
300 – 5            
240 – 4            
180 – 3            
120- 2            
60 – 1            
Below 60 -0