Friday August 5

Warm Up

250 m Row

20 Lunges

10 Burpees

WOD

"Tabata Something Else"

20 sec as many reps

10 sec rest

8 Rounds of Each

Pull Ups

Push Ups

Sit Ups

Squats

Finish

Max HSPU in a row

Jean Anton

Jeannie Anton

Stats:

Can Lift Heavy Loads and Has Great Will Power

Unmodified Pull Up: Not yet

Unmodified Sit Up: Yep

Unmodified Push Up: Not yet

Dead-lift max: 140 lbs

Push Press Max: 65 lbs

Front Squat Max: 75 lbs

BAM! Through the door set down the water bottle, “Hey Brett!” take out the cell, check one more time for the emails, “yep freight’s on time” in her head, “(*&*(& complain about the warm up )(*)(6%$”, rock the warm up like it were a warm up to the warm up, “OK what’s today”, “Crack a Joke about the Workout” Kick some butt in the workout, YAWN!, Finish the workout!

If you were wondering, Yes, a yawn just took place in a CrossFit workout. Jeannie Anton, now nick named Phynix, yaws once in just about every workout somewhere between 4-5 min into it. I normally let it set me off as if it were some disgraceful mock of my skills as a programmer, as if she were to say “maybe have a slightly harder workout next time Brett.” The initial rebuttal in my head would include “go faster then, or get some sleep workaholic.”

Now I completely understand that Jeannie, very similar to the fictional mutant Jean Grey in X – Men, has super human powers. See there is no CrossFit workout too challenging for her. What will completely boggle you though, is that she will be modest to a fault, then throw you off guard and smack you in the face with your own hand, figuratively speaking. It’s as if time is much slower in her world and while doing the workout Jean has time to take a little cat nap. All we catch is her waking up! This would also explain how she can accomplish so much in one day, amazing at work, has time to take care of herself and others, and raises a daughter practically on her own. No offense Bob.

All in all Jean is a truly amazing person and friend and should be a high priority on anyone’s list to get to know. She has so much to offer and is very generous. Cheers and Hoorah, for Phynix, here is to all that you do!

Thursday August 4

Warm Up

200 Jump Rope

20 Burpees

40 Sit Ups

WOD

"ROSA"

5 Rounds For Time of:

10 HSPU

400 m Run

p. 70

Finish

MAX Front Squat

p. 102 and 8

Wednesday August 3

Warm Up

200 m Run

20 Leg Lifts

40 Mountain Climbers

20 Ring Dips

WOD

"Nasty Girls"

3 Rounds for Time

50 Squats

7 Muscle Ups

10 Hang Power Cleans

WOD BOOK = p. 83

Finish

Max Time L - Sit

WOD BOOK = p. 111

Tuesday August 2

Warm Up

200 Jump Ropes

30 Sit Ups

30 Pull Ups

WOD

"IVAN THE TERRIBLE"

90 sec Jump Rope (each round)

50     40      30       20       10

Lunges

Push Ups

Sit Ups

Finish

MAX Plankue

Monday August 1

Warm Up

200 Jump Rope

30 Push Ups

20 Push Press with Light Weight

40 Leg Lifts

WOD

3Rounds

20Dips

800 m Run

10 HSPU

400 m Run

Finish

Roll Out

Stretch