Friday August 12

Warm Up

Run 200 m

4 lengths of Bear Crawl

20 Lunges

WOD

"JT"

21 - 15 - 9

HSPU

Ring Dips

Push Ups

Finish

Work on Level Testing

Thursday August 11

Warm Up

200 Jump Rope

40 Squats

20 Pull Ups

WOD

"JACKIE"

Row 1000 m

50 Thrusters (45/35)

30 Pull Ups

Finish

Level Testing

Wednesday August 11

Warm up

40 situps

30 pushups

200 jump rope

WOD

   
"Diane"

  
21-15-9

   
Deadlift (225/155)

  HSPU

Finish

Max reps situps

Tuesday August 9

Warm Up

200 Jump Rope

40 Sit Ups

WOD

"CANDY"

5 Rounds of:

20 Pull Ups

40 Push Ups

60 Squats

Finish

Stretch

Monday August 8

Warm Up

20 Push Ups

40 Squats

Max 2000  m Row (p.100)

WOD

 2 Rounds

Tire Flips to the Cones

Run to the Park

35 Push Ups

Run to the Tire

Tire Flips to the Cones

Run to the Park

30 Sit Ups

Run to the Tire

Finish

Stretch

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

Saturday July 30

Warm Up

30 Squats

20 Push Ups

WOD

20 Pull Ups

30 Push Ups

20 Pull Ups

40 Sit Ups

20 Pull Ups

50 Squats

20 Pull Ups

Finish

Stretch

Friday July 29

Warm Up

30 Flutter Kicks

20 Push Ups

10 Mountain Climbers (4 ct)

WOD

"DECK OF CARDS"

Face cards are 10, aces are 11, flip a card until the deck is depleted, perform the movement and the specified number of reps. :)

HEARTS =         Burpees

DIAMONDS =  Mountain Climbers (4 ct)

SPADES =         Flutterkicks (4 ct)

CLUBS =           Sit Ups

JOKERS =         Run

Finish

Watch some Games !!!!!!!!!!!

Thursday July 28

Warm Up

30 Sit Ups

20 Pull Ups

Mas Repetitions Ring Dips

WOD

"Grace"

30 Repititions

Clean and Jerk (135/95)

Finish

Max Repetitions Push Ups

Wednesday July 27

Warm Up

200 Jump Ropes

20 Push Ups

30 Squats

800 m Run

WOD

"ANNIE"

50 40 30 20 10

Double Unders

Sit Ups

Finish

400 m Run

Kathy Kopf

Kathy Kopf

Kathy Kopf is a model citizen sure and even model citizens require change in their lives. When Kathy began at CFG she spoke one possibility into existence, "I choose to resemble Mrs. Obama before my school reunion!" Freaking awesome! Muscle building rather than weight loss has been her main goal. She has just had her reunion. Tell me if I am wrong, and with the utmost respect to Mrs. Obama, Kathy you are an upgrade and have surpassed your goal. Muscle is what she desired and muscle is what she has. It just goes to show you that desire combined with integrity, and the power of choice creates amazing possibilities into reality. As her physical prowess will always remain important to her Kathy is continuing to speak other beautiful value adding additions into this world. Kathy has become a master at creating value in her family, relationships, and in her entire space. I and many others have a lot to learn from this outstanding woman join me in the study and listening of her life.

Brett P. Lark

CrossFit Generate

Tuesday July 26

Warm Up

200 m Run

100 Jump Rope

20 Ring Dips

WOD

"BARBARA"

5 Rounds for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest for 3 min (Subtract 12 min from time)

Fininsh

Roll Out

Monday July 25

Warm Up

40 Squats

30 Pull Ups

50 Sit Ups

WOD

10 Weighted Lunges (25/10)

10 HSPU

20 Weighted Lunges (25/10)

20 Push Ups

20 Weighted Lunges (25/10)

10 HSPU

10 Weighted Lunges (25/10)

Finish

500 m Row for Time

Friday July 22

Warm Up

Bear Crawl 30 m 

10 Inch Worms

20 Push Ups

WOD

For Time

1000 m Row

Finish

250 Jump Rope For Time

Stretch

Thursday July 21

Warm up

25 Push Ups

10 Sitting Knees to Chest

8 Tumbles

500 m Row (For Time)

WOD

"DANNY"

AMRAP 20 MIN

30 Box Jumps

20 Push Press (115/80)

30 Pull Ups

Finish

Roll Out and Stretch


RESULTS

ROBIN B.     4 ROUNDS
GYLA           4 ROUNDS