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

Friday April 12, 2013

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Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Push Ups
10 Air Squats
5 Cartwheels

Russian Swing 3×20

Split Jerk 5×5

WOD – “Frank”
Lucky Sevens
7×1 Strict Press
7×1 Push Press
7×1 Jerk

*Add weight throughout the workout after each set of 1
*Advanced Lifter may choose to start with 40kg

Core
Plank 3x30sec

WODs

Wednesday April 10, 2013

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Warm Up
2 Rounds:
15 American Swings
10 Pistols
5 Ninja Roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD – “Kalsu”
On the Minute every minute
Start each minute with 5 Burpees – Finish the minute with Thrusters
When yo get to 100 Thrusters you are done.
Log your finis time.

Core
3×30 Sec
Toes to Bar
Back Extensions
Russian Twists

WODs

Friday April 5, 2013

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Del Campos Fittest Person Competition
Friday and Saturday
May 3-4
Who’s In?

Warm Up
400m
10 Tuck Jumps
Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – “Charles”
Back Squat Bulgarian
*Please see the Handout below.
Print this form out for Fridays class.
You should know your Back Squat Max.
Do the math before you get to class.

bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD