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 October 17, 2012

100 Ball Slams for Time

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Front Squat 5×5
Thrusters 3×15

WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core:
3×30 Seconds
Back Extensions
Knee Ups
Russian Twist

Thursday October 11, 2012

Warm Up
800m Run

WOD – “Fight Gone Bad”

Push Press 65#/45# bar

Box Jumps 20″/16″

SDLHP 26kg/20kg kettle bell

Jump Rope (every 10 rev. equals 1 repetition)

Ball Slams 20#/12#

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on jump rope where every 10 revolutions equals one rep