Crossfit Gilroy

Practice make perfect, rest day is a great day to come in and practice on skill you suck at. Jeff  been chasing the muscle up since joining crossfit and constantly practicing. Hard work pay off, congratulation Jeff on your first muscle up!!!

Good job Melissa way to push yourself and u make Oso proud, I’m impress you met pukie!! Keep up the good work!!

WOD 9/3/10

10 pull ups

10 rings dips

10 sit ups

10 jumping lunges

10 rds for time

Thank you to Chris Gordon aks Flash Gordon GM of Gilroy Health and Fitness set up a special program for Gilroy High school Basketball team. This is there first day inside Gilroy”Hot Box” we when over elements, what’s elements? Element is 9 fundamental of crossfit( Air squats, front squats, over head squats, dead lifts, Sumo dead lift high pull, shoulder press, push press,push jerk, medicine ball clean). Good luck in the up coming season!!

Rest Day

Ricki and Cisco  working hard together on team wod. Start as team finished as team, win as team or lose as team and there no I in team. Great job way to push each other!!!

WOD 9/1/10

100 OHS 95m/65w

for time

You seemly go to the front Desk and check in for crossfit and one of the lovely staff give u this pass. All u do is give to me or Tyler we collect and turn them after class, Thank you!

Thanks to Stacey the only one been doing it!

Good job Yanet and Jennifer great team work and way to bring the intensity.

WOD 8/31/10

“Cindy with a twist”

5 pull ups

10 push up

15 air squats

Every 2 min. u must do 3 Dead- lifts 225 m/155 w

Start the wod with Dead-lifts

Tyler and i came form the same box www.crossfitunlimited.com. He’s level 1 certified, have a very competitive football back ground. Please welcome your new coach Tyler aka Auto-Beast!!!

WOD 8/30/10

15 Push press 95 m/65 w

run 100 m

30 burpees

100 m

42 jumping pull ups

100 m

30 jumping pull ups

100 m

18 jumping pulling ups

100 m

30 inverted burpees

100

15 push press

For time

Mike Yates got his kip and did a 50 pull ups for time !! Good job buddy keep it up! Ricki came in got his first muscle up great job beast!!! Cisco smash the wod..muscle up by next week or might even sooner!!!

We are slowly improving and expending!! Thanks for all your support and patient…kettle bells on the way, Time clock etc.

Team Wod

830 and 10

Good job Christina G. i see big improvement keep up the great work! Way to keep it legit on each and every reps!!!

WOD 8/27/10

from CF Football

10 Rounds

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

Snatch
* 3 pulls same as clean
* Builds on deadlift, Burgener warm-up, overhead squat
* Burgener Warm-Up

a. starting with the triple extension
b. Wide grip “scarecrow” method – bringing the elbows up high and outside
c. then up to the snatch and then the full exercise
* Jumping stance feet under hips
* Landing stance under shoulders
* Bar is received overhead
* Rise to full extension as in overhead squat

Faults
* Bar travels outside of base
* Jumping and/or landing stance too wide
* Not using active shoulders/not fully extended or “shrugged” in receiving position

8/26/10

REST DAY

Drink plenty of water stay hydrated!!

• Have something to drink when you first get up in the morning.
• Carry a plastic water bottle with you during work hours and when you are away from home for long periods of time.
• Try to drink something before, during and after exercising, especially in hot weather.  Drink water every 15 minutes as you exercise.
• Remember to drink before you get thirsty.
• Try to limit caffeinated and sugary beverages.  Caffeine acts as a diuretic and can cause you to lose fluids quickly.  In addition to having extra calories, the fructose, or natural sugars, in fruit juice can slow your body’s ability to absorb fluids.
• Monitor your fluid intake, factoring in foods. Most of what we eat contains some water, especially fruits and vegetables.  Packing ready-to-eat fruits in sealable plastic bags can be a great way to restore fluids and vitamins during outdoor activities.
• Keep a glass, cup or plastic bottle of water next to your bed.
• Learn the signs and symptoms of dehydration.

Remember to drink before you get thirsty and be alert for common signs of dehydration:

• Dry mouth
• Excessive thirst
• Infrequent or dark urination
• Muscle weakness or cramping
• Headache
• Dizziness or lightheadedness
• Tiredness
• Sunken eyes
• Inability to produce tears

This is  unacceptable  630 class!!! These bumpers weight could fall on any of our athletes.

Welcome back Jennifer way to push it threw!! On the side note 630 class did an awesome job tonight, keep it up!

WOD 8/25/10

“Cindy”

5 pull ups

10 push ups

15 air squats

AMRAP 20 min.