Archive for: October, 2016

Tuesday November 1, 2016

Joanne
“Every time you tell yourself bullshit you’re limiting yourself”

Lift Off Is this Friday. Click Here to Register (1 Rep Max Clean and Jerk & 1 Rep Max Snatch)

A. Front Squats 7×2

B. AMRAP 20
10 Front Rack Lunges @ 95/65
8 Burpees
10 Front Rack Lunges @ 95/65
8 C2BPU

Lift Off Athletes

Before Class – Crossover Symmetry Activation

A. 1000m row at Conversations Pace Row
B. Vaughn Warm Up
C. 10 Minute EMOM
Odd: 1 Pause Front Squat + 1 Front Squat @ 65% (Be fast out of the bottom)
Even: 3 Pendlay Row @ 60-70% of Clean
D. Mobility Work
E. Iron Scap Protocol

Monday October 31, 2016

Ryan Thumbs up
This is a deload week. Be disciplined and follow the prescribed workouts. Don’t be a peckerhead ūüôā
“One failed lift won’t make you a bad person, a worse parent, a horrible daughter, an inadequate brother. It was just a weight that gravity pulled early to Earth, before you wanted it there.”
A. Snatch
1×3 @ 65, 70, 75, 80%
B. Clean and Jerk
1×3 @ 65, 70, 75, 80%
C. 3 RFT
25 Power Snatches @ 75/55
25 T2B
Bonus
Clean Pulls 1×2 @ 80,85,90%

Back Extension ¬†3×10
Weighted GHDSU Sit-Up – 3×10

Sunday October 30, 2016

Ashley
Tired is you vs. you. Who will win?

*Rest day for Lift off Athletes*

A. 12 Minute EMOM
odd: 15 Deadlifts @ 185/125
even: 40 Double Unders

B. 21-15-9
Clusters @ 95/65
T2B
Burpees

Saturday October 29, 2016

Claudia and little Claudia 14691404_571192759734117_5197558799185334444_oIf the lift was easy, you wouldn’t want it.”

A. Muscle Snatch Р5, 4, 3 (ascending weights)

B. Snatch – Heavy Single (15 minutes)

C. Clean & Jerk РHeavy Single (10 minutes)

D. Cindy – 20 minute AMRAP

5 Pull Ups, 10 Push Ups, 15 Air Squats

Bonus

Pause Front Squat + Front Squat -5x (1+1)@ 70%
Weighted Back Extension – 3×10
Hanging Leg Raise Р4 x max (30 reps minimum)
GHDSit-Up – 3 x max

Friday October 28, 2016

LewisRest Day for Lift Off Athletes.

“Learn to let go of thoughts that do not allow your mind to move forward”

A. 3 Minutes Burpees

B. 10×3 Front Squats

C. 14 Minute AMRAP
30 Boxjumps @24/20
30 Russian KB Swings @70/44
30 KB Lunges @70/44
30 Sit Ups

Thursday October 27, 2016

Jill

What we do when we’re injured tells so much. How we fight back, if we fight back, tells a hell of a lot. Don’t let yourself be a victim of your own mentality. Fight back and get yourself to whole again.

A. Sots Press- 5, 4, 3 (ascending weights)

B. Power Clean – 3@75%, 2@80%, 2@85%, 3×1@90%

C. Clean Pull – 3@90%, 3@95%x3, 3@100%, 3@105%, 3@95%

D. 10 Minute AMRAP

60 Wallball @ 20/14

30 OHS @ 135/95

Bonus
Overhead Squat – 3@75%, 2@80%, 2@85%, 3×1@90%
Snatch Grip Push Press – 5@70%, 5@75%, 5@80%, 2×5@80%¬†(% of snatch, take up¬†bold¬†weights if you feel good)
Back Extension – 3×15
Weighted Plank – 4 x 20-30sec
Seated Plate Twist – 3×15/side

Wednesday October 26, 2016

Kyle

“On tough days we might say, “my work is overwhelming,” or “My boss is really frustrating.” if only we could understand that this is impossible. Someone can’t frustrate you, work can’t overwhelm you. These are external objects, and they have no access to your mind. Those emotions you feel, as real as they are, come from the inside, no the outside”

A. Tall Clean Р3 x 3 (light)

B. Clean + Jerk Dip Р3+1@75% , 2+1@80%, 2+1@85%, 3x(1+1) 90%

C. 6 Minute EMOM x 2 – 1 Minute Rest
odd: 5 Thrusters @ 135/95 + 10 C2B
even: 12 Burpees

Bonus
Push Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
Back Squat – 90%x2x3
Pendlay Row 5 @75,80,85, 2×5@90 of clean
Weighted Back Extension – 3×10
Weighted GHDSU – 4×10

Tuesday October 25, 2016

Amy

“Listen, think, talk. All from the mindset of “what can I learn from this person? How can I help?” Because when you judge people, you lose the opportunity.”

A. Sots Press – 5, 4, 3 (ascending weights)

B. Power Snatch – 3@70%,2@80%, 2@85%,3×1@90%

C. Snatch Pull Р3@90%, 3@95%, 3@100%, 3@105%, 3@95%

16.4 Р13 Minute AMRAP 
55 Deadlifts @ 225/155
55 Wallball @ 20/14
55 Cal Row
55 HSPU
 
Scaled* 
55 Cal Row
55 Wallball @ 20/10
55 Deadlifts @135/95
55 Hand Release Push Ups
 
Bonus
15 Muscle Ups for time
Push Press -5@70%, 80%, 85%, 85%x5 (take up heavier weights if you feel good)
Back Extension – 3×15
Weighted Plank – 4 x 30sec
Standing Plate Twist – 3×15/side

Monday *Two Year Anniversary* October 24, 2016

Happy Two Years!Barbells For Boobs 20162015 CrossFit Open2016 CrossFit Open

There’s so much I want to say and not exactly sure on how to say it all, especially without using the F bomb, but i’ll give it a try haha. Today marks two years we’ve had our doors open at Warlock Athletics Home of Warlock CrossFit. Since we’ve opened we’ve had two goals. Make you the fittest you’ve ever been in your life and give you the best hour of your day. We can’t do that everyday unless with have members who are consistent with their training, willing to learn, listen, work their asses off, and help one another. Thank you for trusting us as owners and coaches to see in you what you may not see in yourself. Thank you for giving your all everyday in the gym while handling your business outside of the gym to reach your goals. Thank you for sharing your triumphs and failures with us (it’s never easy sucking at anything when you start, but unfortunately it’s part of the process). Thank you for letting your friends know that CrossFit is for everyone (universally scalable) and always welcoming that new member with a smile and a helping hand. Ultimately, we want you all to be the fittest version of yourself and we’re honored we get to do that every single day! Thank you guys.

– The Warlock Staff

“Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.” – Pat Sherwood

A. Tall Snatch 3×3

B. Snatch 1×3@75%, 1×2@80%,1×2@85%,3×1@90%

C. 5×4 Minute Rounds
25 T2B
50 Double Unders
15 Squat Snatches @ 135/85

If you complete the first two rounds under the time cap increase weight to 165/105×13, then 185/125×11, then 205/145×9.

Bonus*

Jerk – 1×3@75%,1×2@80%,1×2@85%,3×1@90%
Pause Front Squat + Front Squat – 5x (1+1) @ 70%
Pendlay Row – 1×5@ 70,75,80,85 and 90% of your 1 RM Clean
Weighted¬†Back Extension – 3×10
Hanging Leg Raise – 4 x max (30 reps minimum)
Reverse Crunch – 3 x max

 

 

 

Sunday October 23, 2016

Ryan

“Strength does not come from winning. Your struggles develop your sterngths. When you go through hardships and decide not to surrender, that is strength.”

Click Here to register for the CrossFit Lift off on Friday November 4 @ 6 pm. It is a 1 Rep Max Snatch and 1 Rep Max Clean and Jerk.

A. 1 Complex EMOM x 10
2 Push Jerks + 1 Split Jerk

B. 20 Minute AMRAP
27 Boxjumps @ 24/20
20 Burpees
11 Squat Cleans @ 145/100

Back to Top