WOD: 5 Rounds – 3 minutes rest between each round
20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats
From 11 am – 3 pm we’re exciting to welcome Evan Pounds to Warlock Athletics to host his seminar on Olympic Lifting before he travels to compete at University Nationals. The cost is $20 per person. All funds will go towards Evan’s costs at 2017 University Nationals. Space is limited and class will be capped. First come first serve.
– 2nd place 2016 University National Championships
– 2nd place U25 National Championships
– M.S. Springfield College, Exercise Science/ Strength & Conditioning
– USAW sports performance coach
Snatch 145 KG / 320
Clean and jerk 177 KG / 390
Evan found weightlifting in 2012 after training and competing in CrossFit for about a year. He is currently a coach at Amherst College and works with CrossFit gyms in the western MA area. Weightlifting is his passion in life.
You all have worked your asses off for the past couple months and really given the Open everything you have every Friday, Sunday and Monday. You all were extra focused in your training, you made sleep a priority and you dialed in your nutrition over the past five plus weeks in order to do your best. I’m proud of the effort each and every one of you put forth. The effort is what gets us the great results, not an end number, standing or place finish. Imagine where you would be a year from now if you put that same level of focus, passion and care into yourself every day. How far could you move the needle in one year?
The Open for most of us isn’t about place or standing, it’s about the best version of yourself. It’s about the growth that happens within the walls of our community by pushing each other to be the best versions of ourselves.
Do yourself a favor and take the time to think back to the Open last year and appreciate how far you have come since March of 2016. Think about when you first started and again, look at how far you’ve come. Take it all in and appreciate it. What you did takes time, dedication, consistency and a whole lot of hard work. Don’t lose sight of how far you’ve come, be proud of your progress. You’ve all made great strides and this is just another step in the journey, the process to the best version of yourself. Congrats on completing the Open! Have fun, be smart athletes and don’t leave anything in the tank!
Please arrive by 5 pm for the athlete briefing. The first heat is scheduled to kick off at 5:20 pm. If you miss the athlete briefing you will miss tips, strategy and standards for the workout. You are responsible for knowing the standards of the workout, there is a video below. Throughout the day our team will share our thoughts on the workout and we’ll dive deeper into this during this athlete briefing. Our goal is to have each of you get the best score possible. Focus on what you can control, have fun and I’ll see you guys tonight for the final Open workout of 2017. Issues with what is below please email firstname.lastname@example.org
P.S. Please watch the standards video before coming in tonight.