Archive for: February, 2018

Thursday March 1, 2018

Tonight at 8 pm Dave Castro will announce 18.2 live on Games.CrossFit.com. Big thank you to our Friday Night Lights Sponsors:

Premier Sponsor: Orthopedic Associated of Dutchess County
Hospitality Sponsor: Unilock

If you are:
1. Signed up and not going to workout during Friday Night Lights
2. Are a drop in
Please email e@warlockathletics.com by 8 pm on Thursday March 1 @ 8 pm.

Heats will be up by 1 pm on Friday. Athlete Briefing will be at 5 and first heat will kick off by 5:30.

A. On The Every 90 Seconds x 8
odd: Squat Snatch + Hang Squat Snatch + OHS
even: Gymnastics Practice. (take time to practice handstand walks, handstand holds, planks, handstand push ups)

B. EMOM x 12
Min 1: 10 Burpee Box Jumps @ 24/20
Min 2: 12 Waiter Squats (6 per side)
Min 3: 14/12 Cal Row
Min 4: 16 Sit Ups

Warlock Weightlifting:
A. Clean – 70%x1x2, 75%x1x3
B. Clean Pull – 75%x3x4
C. 1-Legged DB RDL (light; reps/leg) – 3×10
A1. Bent Row – 3 x 15
A2. Lemon Squeeze – 3 x 20

Wednesday February 28, 2018

“Routine is the enemy.”

A. EMOM x 10
Odd: Thrusters 5-4-3-2-1 (ascending in weight)
even: 12 Pull Ups

B. 4 Rounds
30 Wallball @ 20/14
10 Cleans @155/105

Performance – @ 20/14 | @135/95
Fitness – @14/10 | @115/75
Fitness Light – @14/10 | @95/65

Warlock Weightlifting:
A. Snatch Balance – 70%x1x5
B. Pause Back Squat – 65%x4x3
C. Box Jump – 4×3
D. V-Ups – 3 x 20

18.1 Intramural Score Update

One Snatch + Two Jerks takes commanding lead after 18.1 performance!

Here are the point standings for the Intramural teams after 18.1:
Mother Thrusters – 29 Pts
Just The Kip – 31 Pts
One Snatch + Two Jerks – 46 Pts
Booty and The Beast – 31 Pts

RX Women and Men (3 Points each)
Cristy, Lindsay, Mel, Erik, Mario, (Stiesel / Ryan / CJ all get 1 pt 3 way tie)

Scaled Women and Men (3 Points each)
Jamie, Karl, Gary, Dawn, Vicky and Samn

Performance of the Week (5 points each)– Matt Tambourine and Anita Picard

Spirit Points
5 pts – Booty and the Beast (that awesome signage which showed spirit for every team!)
3 pts – Mother Thrusters (spirits, raising funds for puppies and CJ on a stick)
3 pts – Just The Kip (For a Pep Band and spirit signs)
1 pt – One Snatch Two Jerks (because Sonny worked out in a Minion costume and didn’t die.)

Tuesday February 27, 2018

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” – Greg Glassman

Congrats to everyone who completed 18.1! Awesome job to everyone at Warlock from the camaraderie, to spirit, to intensity during the workout! Super excited for what week two brings our way.

A. Front Squat 4×4 @70%

B. AMRAP 5
150 DU buy-in…
12 Deadlifts @ 225/155
12 Burpees Over Bar

Rest 3 Minutes

AMRAP 5
150 DU buy-in then..
9 Deadlifts @ 275/185
9 Burpees Over Bar

Rest 3 Minutes

AMRAP 5
150 DU buy-in then…
6 Deadlifts @315/225
6 Burpees over Bar

Performance – 150 DU’s RD 1 @185/125 | Rd 2 225/155 | RD 3 275/185
Warlock Fitness – 100 DU’s RD 1 135/95 | Rd 2 185/125 | Rd 3 225/155
Warlock Fitness Light – 150 SU’s – Rd 1 95/65 | Rd 2 135/95 | Rd 3 185/125

Bonus
A. 4 Rounds –
1 Min Assault Bike, 30 Seconds Rest
1 Min Thrusters @ 95/65, 30 Seconds Rest

B. 60 Sit Ups, 60 Second L Sit

Warlock Weightlifting:
A. Snatch – 70%x1x2, 75%x1x3
B. Snatch High-Pull – 75%x3x4
A1. KB Swing – 3 x 15
A2. Standing Plate Twist – 3 x 15/side

Monday February 26, 2018

“Be all in or get all out. There is no halfway.”

Open Athletes: You are responsible for submitting your score on Games.CrossFit.com by 8 pm. I would recommend doing it sooner in case there are any issues with the website.

A. 18.1 Re-test – AMRAP 20
8 T2B
10 DB Hang Clean and Jerks @ 50/25
14/12 Cal Row

or

AMRAP 20
15 KB Swings
15 Push Ups
15 Box jumps

Warlock RX & Performance @ 70/44, BJ @ 24/20 (jump)
Warlock Fitness @53/35, BJ @ 24/20 (jump)
Warlock Fitness Light @ 44/26, BJ @ 20 (step ups permitted)

*Bonus
A. EMOM x 10 odd: 5 Muscle Ups, even: 5,4,3,2,1 Squat Snatches
B. Pause OHS + OHS 5×3

Warlock Weightlifting:
A. Jerk – 70%x1x2, 75%x1x3
B. Back Squat – 75%x4x3
C. Bulgarian Split Squats (DB at side. reps/leg) – 3×10
A1. Push-ups – 3 x 15
A2. Plank (no weight) – 3 x 60 sec 30 seconds rest in between

Sunday February 25, 2018

We will have Open gym today from 10 am – 12 noon. If you are looking to get a workout in the WOD is below. Coaches will be around to answer any questions. If you are redoing the Open workout we will have heats going at 10:30, 11 and 11:30 am.

A. For Time:
50-40-30-20-10 Sit Ups
25-20-15-10-5 Deadlifts @ 155/105
*15 Cal Bike after each round

Warlock RX & Performance – @ 155/105
Warlock Fitness and Fitness Light @115/80

Warlock Weightlifting: Rest Day

Saturday February 24, 2018

“Start where you are. Use what you have. Do what you can.”

Great job with 18.1 last night! The energy, level of support and team spirit was awesome! Saturday classes are at 8 and 9 am. 18.1 Recovery Yoga is at 10 am with Melissa on the turf. If you have a yoga mat feel free to bring it! If you want to redo the workout or do it for the first time you have Sunday during Open gym from 10-12 noon and Monday during classes. Happy Saturday!

A. AMRAP 4
12 Strict HSPU
15 Front Squats @ 115/75
18 10M Shuttle Runs

4 Min Rest

AMRAP 4
15 4/3 Inch Deficit HSPU
15 Front Squats @ 115/75
15 10M Shuttle Runs

4 Min Rest

AMRAP 4
18 Kipping HSPU
15 Front Squats @ 115/75
12 10M Shuttle Runs

Performance
Rd 1 – 12 HSPU / FS @ 115/75
Rd 2 – 30 Second HS Hold / FS@115/75
Rd 3 – 18 Shoulder Touches / FS @ 115/75

Warlock Fitness
Rd 1 – 30 Second HS Hold / FS @ 95/65
Rd 2 – 30 Shoulder Touches / FS @ 95/65
Rd 3 – 20 Push Ups / FS @ 95/65

Warlock Fitness Light
Rd 1 – 30 Shoulder Touches in Plank Position / FS @ 95/65
Rd 2 – 15 Push Ups / FS @ 95/65
Rd 3 – 18 Burpees / FS @ 95/65

Bonus :
1. EMOM x 10 odd: 50 Double Unders even: 5,4,3,2,1 Squat Cleans (climbing in weight)
2. 3 Rounds – 20 Second L Sit, 20 Sit Ups – 90 Seconds rest after each round

Warlock Weightlifting:
1. Snatch (on the minute) – 70%x1x5, 75%x1x5
2. Clean & Jerk (on the minute) – 70%x1+1×5, 75%x1+1×5
3. Front Squat – 5RM, 90%x5, 90%xMax Reps
4. Jerk Support in Split – 5 sec – 1RM
5. Weighted Sit-up – 3 x 15

Friday Night Lights @ Warlock 18.1 – Presented by Camp Hillcroft


Click here to view and read the full movement standards and descriptions for teenage, masters and scaled divisions.

18.1 Premier Sponsor: Camp Hillcroft
Hospitality Sponsor: Baroni Recycling

*Heats will be posted by 1 pm. Athlete briefing is at 5 pm. First heat is set to kick off at 5:30 pm. Throughout the day our team will share thoughts on the workout and dive deeper into this during the athlete briefing. If you’re around today and want to do a practice round, practice some dumbbell hang cleans and jerks, that is encouraged. Feel free to pick our brains on the workout and strategy. Congrats to Ryan and Mario for both putting up monster scores and kicking off the 2018 CrossFit season! Overall this workout will come down to pacing, which, we practice a lot. Focus on what you can control, have fun and we’ll see you guys tonight for 18.1. Remember 10 spirit points are on the line for the team with the most spirit! Any issues please don’t hesitate to let me know E@WarlockAthletics.com

We take a lot into consideration for these workouts when planning heats i.e. rig heights, dumbbells, judges etc. If something is off, you’re missing, you’re judging yourself there’s probably a typo. Please email e@warlockathletics.com for any corrections.

18.1 Heats – Athlete / Judge

HEAT1: 5:30PM

Jill B. – Quinby
Sondra – Sara
Cristy – Mario
Michelle Russo – CJ
Miriam – Seth
Jamie Feicht – Ashley
Matt Covich –  Lew
Eric Gillman – Heather
Maximus – Greg
Timmy – Sue
HEAT 2: 6:00PM
Michelle Lobo – Greg
Sherry W. – Quinby
Lisa Kooperman – Mario
Samn Perzel – Seth
Kim Collier – Ashley
Matt T. – Heather
Nick B. – Lew
Brad Schmidt – Sue
Gary Lewis – Melissa
Carlos –  Kyle Rancourt
HEAT 3: 6:30PM
Joe Poole – Cristy
Stiesel – CJ
Joe Natonio Sr. – Melissa
Dave Stewart – Greg
Kathy Lowell – Seth
Sally Buttinger – Quinby
Bri Wies – Mike
Christa – Sue
Zenaida – Robson
HEAT 4: 7:00PM
Little Andrew Perzel
Johnathan Su – Seth
Joey Natonio – Lew
David S. – Heather
Connor Cahill – Sara
Debbie D. – Robson
Anita Picard – Mike
Dawn Rancourt – Ashley
Stephanie K. – CJ
Marina – Mario
HEAT 5: 7:30PM
Brendan L. – Quinby
Kevin C. – Jim
Zach C. – Mario
Keith Koonin – JoJo
Jose L. – K Rancourt
Marianna P. – Lew
Alissa S. – Ashley
Caroline – Melissa
Melissa P. – Michelle
Bridget – Cristy
HEAT 6: 8:00PM
Darrell – Mike
Eric K. – Seth
Sonny – Heather
Drew Perzel – Cristy
Karl Zeyher -Ashley
Patty Castano – Jojo
Maddy S. – Sue
Jennell – Lew
Amy M. – Mario
Randi Barr – Michelle
HEAT 7: 8:30PM
Greg Lobo – Michelle
Chris Q. – Seth
Jim Cahill – Sue
Robson – Sara
Kyle Rancourt – Ashley
Vicky C. – Mike
Michele T. – Lew
Maria W. – Cristy
Fiona – Jojo
Meredith – Erik
HEAT 8: 9:00PM
Cory V. – Erik
Marcus – Seth
Josh – Mario
Billy Porter – Heather
Marjorie – Lew
Kelly Torres – Cristy
Karen Su – Ashley
Mel D. – Mike
HEAT 9: 9:30PM
Sue Sanchez – Quinby
Stephanie M. – Greg
Krysta W. – Jim
Sara Z. – Cristy
Ana – Kyle Rancourt
Tommy Cavallo – Mike
Lewis –  Mario
HEAT 10: 10:00
Lew Ann – Quinby
Ashley – Seth
Heather – Jim
Lindsay – Mike
Val – Greg
Erik – Kyle Rancourt
Keith Collazo –  Cristy
Taft – Mario

A. 18.1 – AMRAP 20

RX
8 T2B
10 Dumbbell Hang Clean and Jerks @ 50/35
14/12 Cal Row

Scaled
8 Hanging Knee Raises
10 Dumbbell Hang Clean and Jerks @ 35/20
14/12 Cal Row

Click Below for tips from Nicole Carroll – Director of CrossFit Training and Certification

Warlock Weightlifting: Rest Day

Thursday February 22, 2018

Join us Thursday February 22 at 8 pm at Warlock for the live announcement of 18.1. Special thanks to our sponsor Moriarty Physical Therapy. Come kick off the CrossFit Season by watching Kristin Holte and Sam Briggs go head to head. We will then have Ryan and Mario face off immediately following.

If you are:

1. Signed up but not going to be workout out during Friday night Lights

2. Are a drop in.

Please email e@warlockathletics.com by 8 pm on Thursday February 22 @ 8 pm.

Friday Night Lights – Presented by Camp Hillcroft will kick off promptly at 5 pm. Heats for Friday Night Lights will be posted right here on Friday by 1 pm.

A.Snatches
3×3 @ 60%
2×2 @ 65-70%

B. EMOM x 12
Min 1: 10 Burpees
Min 2: 10 Up and Over Boxjumps @ 24/20
Min 3: 40 Second Row
Min 4: 40 Second Plank

Bonus – ROM WOD

Warlock Weightlifting:
1. Segment Snatch (below knee) – 2RM, 90%x2, 95%x2
2. Snatch Pull on Riser – 4RM, 90%x4x2
3. RLE Good Morning (reps/leg) – 3×6
4. Back Extension with 3 sec pause at top – 3×10
A1. Snatch Grip Bent Row – 3 x10
A2. V-up – 3 x max

Warlock Intramural Open Teams

If you’re not on a team or a list it’s because no on loves you haha jk. It’s probably because there’s a typo! Let me know the details by emailing e@warlockathletics.com

Points will be awarded for the following:
1 Point: For every team member who completes an Open workout during Friday Night Lights.

3 Points: For the top 3 Male and Female, RX and Scaled Athletes who complete the workout during Friday Night Lights.

5 Points: Performance of the week

10 Points: Team with the most spirit each week.

*Points may be awarded for other challenges, face-offs, tasks and awesomeness as we see fit.

Mother Thrusters
Captains: Sara, CJ, Melissa
Athletes: Joe N. Jr, Maddie, Kathy, Jim, Patty, Sondra, Joe N, Sherry, Christa, Kevin C, Keith C, Michelle R, Steph K, Lindsay K, Michael C, Robson, Russ T., Fiona, Jamie F, Andrew Perzel III, Marcus, Keith K, Connor C. Meredith, Miriam

Just The Kip
Captains: Erik, Greg, Tim
Athletes: Bridget, Caroline, Allison, Samn, Charlie, Vienna, Randi, Amy M, Drew Perzel, Eric K, Val, Daddy Warlock, Lewis, Ana, Stephanie M, Karen, Cory, Kelly T. , Carlos, Dan A., Sally, Deb D., Marjorie, Fran

Booty and the Beasts
Captains: Mario, Heather, Mike
Athletes: Jose, Alissa, Matt C, Billy F, Dave Strathausen, Eric, Tim S, Z, Stevie B, Sammy, Zach, Lew, Max, Krysta, Taft, Mel, Michele T, Bri, Joe P, Jonny, Darrell, Steven R. Garrett, Steven R.

One Snatch and Two jerks
Captains: Ashley, Quinby, Ryan
Athletes: Billy P, Josh, Kim, Jon Su, Kyle R, Maria, Brenden, Brad S, Mariana, Abbie, Jill, Cristy, Sonny, Nick B., Anita, Tommy C, Sue, Dawn, Vicky, Matt T, Brendan, Lisa K, Marina, Gary L.

 

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