Archive for: March, 2017

Saturday April 1, 2017

Mikey

“It’s not pain. It’s just uncomfortable.”

A. 1 Rep Max – Clean + Front Squat + 2 Jerk Dips + Jerk
B. 21-15-9
Thrusters @95/65
Pull Ups
Cal On the Assault Bike / Rower

Warlock Weightlifting:
Segment Snatch + Snatch + Snatch Balance – RM 1+1+1
Clean + Front Squat + Jerk Dip + Jerk – RM 1+1+2+1
Quarter Back Squat – 4×10 @ 95,100,105,110% of 1RM
Jack Knife – 3 x max

Friday March 31, 2017

Donna

“The strongest of all warriors are these two – time and patience.”

A. Snatch Pull + Snatch + Overhead Squat
1+1+2 @ 60% (% of Snatch)
4 x 1+1+2 @ 70%

B. EMOM x 15
Min 1: 6 Pendlay Rows
Min 2: 9 Boxjumps @ 30/24
Min 3: Muscle Up + 12 Ring Dips
Min 4: 30 Sec Hollow Hold

Bonus*
Iron Scap Protocol
Weighted Back Extensions – 3×10
GHD Sit-up holds – 3 x 30 sec (add weight if you want)

Thursday March 30, 2017

Allison

“Be excited at the opportunity to become better at a weakness.”

A. 3 RFT:
30 Thrusters @ 75/55
50 Sit Ups
30 Pull ups
800M Run

Warlock Weightlifting:
Snatch Pull + Snatch with no Jump + Snatch + Overhead Squat – 60% x 1+1+1+2, 70% x 1+1+1+2 x 4
Snatch High-Pull % of snatch – 70%x5x4
Front Squat – 70%x2, 75%x2, 4×2@80%
A1. Weighted Back Extensions – 3×10
A2. GHD Sit-up holds – 3 x 30 sec

Wednesday March 29, 2017

CrossFit's Future
“There is no finish line, so enjoy the journey.”

A. 3 Push Press + 2 Push Jerk + 1 Split Jerk (% of jerk) –
1@50%
1@60%
3@65%

B. 5 Rounds For Time (25 Minute Cap)
7 Squat Cleans @205/145 or 70% (% of clean)
400M Run

*Bonus
3x ME Strict T2B
Bench Press 10,8,6,4,2,1 (ascending weight by feel)

Warlock Weightlifting:
A. Muscle Snatch (% of snatch) – 5@35%, 5×3@40%
B. Snatch Balance (% of snatch) – 3@50%, 3@55%, 3×3@60%

Accessory:
Chin-ups – 3 x max
Bent Row – 3 x 10
Weighted Sit-ups – 3 x 8-12

Tuesday March 28, 2017

Lewis and Max

Your weaknesses will be exposed – and it will be your fault for not having the balls to train your weaknesses.

A. Back Squats
3 Rounds
2@70%
4@70%
6@70%

B. Muscle Snatch (% of snatch) – 5@35%, 3×3@40%

C. AMRAP 10
10 Power Snatches @ 115/75
7 Burpees over bar

Bonus*
4 Rounds – 20 Second L Sit, 20 Sit Ups 90 Minute rest after each round

Overwatch – 3 Rounds
400M at fast pace, 2 Minute rest
200M at faster pace, 2 Minute rest
100M at fastest pace, 5 Minute rest

Monday March 27, 2017

Cory

“A year ago, everything was different, and now I look back, I realize a year can do a lot for a person.”

A. Power Clean + Hang Clean + Push Jerk + Clean + 2 Jerk Dips + Jerk
1 x @ 60%
4 x @ 70 %

B. 4 Rounds:
One minute of Wallball @ 20/14
One minute of T2B
One minute of power cleans @ 135/95
One minute Rest

*Bonus*
3 Rounds: 25 GHDSU / 25 Back Extensions

Sunday March 26, 2017

Evan Pounds

Our only class is at 10 am today.

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.

Evan Pounds
– 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.

WOD: Barbara

 

Saturday March 25, 2017

Donna

“The only thing standing between you and your goals is the story you keep telling yourself as to why you can’t achieve it.”

A. Every 90 Seconds x 8
odd: 3 Back Squats
even: 30 Seconds of Double Under Practice + 15 Sit Ups

B. Teams of 3 – AMRAP 21
12 Cal Bike
9 T2B
12 Power Snatches @ 75/55

Warlock Weightlifting:

Technique Primer: Tall Snatch – 3×3

  • Snatch – 70%x2, 75%x2, 80%x2, 85%x2,

Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)

  • Clean & Jerk – 70%x2, 75%x2, 80%x2, 85%x2, 90%x2
  • Front Squat – 80%x2, 85%x2, 90%x2

-Weighted Back Extension – 3×10
-Ab Work of Choice – 6 sets

17.5 Friday Night Light Heats

Heat times are subject to change. All heat times are estimations. I expect us to be ahead of schedule. Any issues please email e@warlockathletics.com

Heat 1 5:20
Anita P – Tim
Karen S – Ashley
Donna I – Tim
Krysta W – Kristen
DJ – Quinby
Eric Y – Garrett
Joe C – Tom KS
Chris A- DJ
CJ R – Erik

Heat 2 6:00
Dana R – Cristy
Michelle R – CJ
Marina – Sara
Stephanie K – Ashley
Kathy L – Kristen
Mike C – Cristy
Mikey M – Ryan
Eric K – Garrett
Sonny D – Quinby
Karl Z – Jim

Heat 3 6:40
Michelle L – Greg
Amanda T – Christine
Debbie D – Roz
Melissa P – Sara
Mariana P – Kristen
Frank W – Ryan
Marshall B – Quinby
Robson C – CJ

Heat 4 7:20
Bethany D – Roz
Jennel H – Kristen
Taylor L – Ashley
Sue S – Garrett
Shannon R – Greg
Lew T – Christine
Deana B – Ryan

Heat 5 8:00
Jim C – Garrett
Chris Q – Keith C
Tim B – Kristen
Bradford R – Ashley
Fran N – Sara
Cristy L – Erik
Jen C – Roz

Heat 6 8:40
Amy M – Cristy
Sara – Tim B
Claudia A – Kristen
Kelly T – Ashley
Lindsay K – Christine
Tim S – Garrett
Chris R – Roz
Cory V – Greg
Lewis D – Keith C

Heat 7 9:20
Sam S – Quinby
Mel D – Jim
Majorie C – Tim
Val S – Cristy
Peggy S – Sara
Kyle T – Tom KS
Stiesel B – Fran
Steven D – Christine
Marcus O – CJ

Heat 8 10:00
Ashley C – Quinby
Kristen M – Christine
Meghan M – Cristy
Roz L – Sara
Garrett D – Jim
Keith C – Tom KS
Ryan A – Tim
Greg L – Michelle L
Erik Z – CJ

Friday Night Lights 17.5 – March 24, 2017

 

Warlock CrossFit Family

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!

Premier Sponsor: Jim Cahill – CMJ Tree Service
Hospitality Sponsor – Jeanie Bean and Family Deli
Post WOD Beverages provided by – Yuengling

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 e@warlockathletics.com

P.S. Please watch the standards video before coming in tonight.

Warlock Weightlifting: Rest Day

 

Heats will be up by Noon on Friday March 24, 2017

Back to Top