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

062821

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I will be back on phone distribution this week

Warm Up
Double Block Run
Log Your Time

WOD 12
100 Stiff Legged Double Dumbbell Romainian Deadifts
100 Dumbell Deficit Push Ups
50 Singe Arm Dumbell Rows each arm on Bench

Hypo
150 Side Delt Raises (T’s just go to shoulder height) control your movement

WODs

062621

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45 Minute Weighted Ruck
Weighted Backpacks
available in Garage
Log Distances on Board upon return

What is a ruck walk?
Rucking is Simply Walking with Weight. … You wear a backpack (or better yet a rucksack), walk, it’s a fitness thing. And you’re already doing it. Hiking is rucking in the mountains and urban hiking is simply called rucking. Rucking exercises can be done at any weight.

WODs

062521

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Warm Up
3 Sets
30 Second Dead Hang (hang from Pull up Bar)
20 Air Squats

WOD- 18min EMOM
Min 1 – Weighted wall sit 45 Seconds
Min 2 – 15 Burpees
Min 3 – 20 Chest supported Rows

Hypo Pairing
150 Standing Calf Raises with a dumbbell in each hand
Toes In, Toes Out, Toes Forward Switch every 10 reps

IYTs
2 Sets

WODs

062421

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Warm Up
Double Block Lap
Log Time

WOD -15 EMOM
5 Rounds
Min1 – 30 Sit Ups (might have to cut the sit ups to 20)
Min2 – 12 Dumbbell Strict Press (same as push press but only use upper body)
Min3 – 15 Dumbbell Hang Power Cleans (see 6/22)

Hypo Pairing
Alternating Hammer Curls Pyramid
Start with a light weight for 15 alternating reps then continue
to add weight for sets of 15 each arm to failure. Then go back down to
the lightest weight.