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Football WOD – Oct 21, 2018

9:00 pm

Coach EQ working with Janet on some deads!

Complete 4 rounds for time of:

  • 10 Deadlifts (~65-70% 1RM)
  • 15 Ring dips
  • 250m Sprint

Rest 2 minutes after each round.



Daily WOD – Oct 20, 2018

9:00 pm

Nik running fast!

EMOM for 30 minutes of:

  • Power Snatch + Snatch (1+1)

WOD Notes:  Similar to our clean workout from a few weeks ago, you can add weight throughout the 30 minutes but you do not need to add weight after each minute.  As usual, anyone who doesn’t want to snatch is welcome to perform this workout with cleans!  Adding weight every 3 to 5 minutes would be ideal.

Schedule Notes: The 9:30 class for tomorrow has been cancelled in support of the Phoenixville fitness mixer being held at CrossFit Lock 60.


  1. EMOM for 12 minutes of power snatch, snatch, hang snatch (1+1+1)
  2. Snatch grip deadlift eccentrics (5×1, 110% 1RM snatch, SLOW)
  3. 25 strict toes to bar
  4. EMOM for 14 minutes of: 5 burpees, 5 power snatches (95/65#) then 10 wallballs, 3 cleans (135/95#)


Daily WOD – Oct 19, 2018

9:00 pm

Ceil heading out on a twilight farmer carry!

“2018 Nutrition Challenge Performance Test”

Part A) – Max pull ups OR max ring muscle ups

Part B) – Complete for time:

  • 20 deadlifts (135/85#)
  • 20 box jumps (24/20″)
  • 20 power cleans (135/85#)
  • 20 box jumps
  • 20 shoulder to overhead (135/85#)
  • 20 box jumps
  • 20 power cleans (135/85#)
  • 20 box jumps
  • 20 deadlifts (135/85#)

WOD Notes:  You finally made it to the end of the nutrition challenge!  In order to get the most reliable retest results possible, be sure to do the same form of the workout as the beginning of the challenge.  If you used a purple band for pull ups and a 20″ box for the jumps at the beginning, use the same now!  Compare to 180910.

Phoenixville Fitness Mixer Parking Notes: For the 20 or so ICAers heading to mix it up at Lock 60, considering the limited parking at their facility, meet at ICA at 8:45 in order to carpool down there for a 9:00AM arrival, 9:30 event kickoff. WARNING: Do NOT park out in front of the building.

Battle on Bridge Street Notes: Coach Dave is currently collecting the info from those who have expressed an interest in volunteering for the event. The Volunteer Sign Up Sheet can be found in the FB event (see link to event in Schedule & Events above) or directly via this link:

Open Gym – Oct 18, 2018

8:00 pm

Hats off to Fili on his first bar muscle up!

Come in today from 4:30 to 7:00pm for open gym.  You can work on anything you like including a workout from the last week:

  1. Shoulder Press 1RM, Push Press 1RM, Push Jerk 1RM
  2. For time: 30 t2b, 40 DB snatch 50/35#, 500m row, 40 DB snatch 50/35#, 30 t2b
  3. EMOM for 12: 5 burpees over bar, 4 power cleans, 3 front squats (155/105#)
  4. Complete 3 rounds for time of: 21 cal row, 21 thrusters (95/65#), 21 pull ups
  5. Front Squat 1-1-1-1-1 then 5×5 box jumps
  6. Complete 100 burpees for time, 15 DU every minute OR 300 DU and 5 burpees each minute

Schedule Notes: There’s also CFE at 5:30am (counts as a regular class) and Yoga at 7:00pm (additional fee applies).

Nutrition Notes: Day 39/40. We’re down to the wire! Stay the course for another 2 days! Just a reminder that we’ll be selecting 3 winners for this challenge – one Beginner, one Advanced, and one Spirit award. The selections will be based primarily on performance improvements in the “2018 Nutrition Challenge Performance Test,” which was the daily WOD on Sept 10 and will be repeated this Friday Sept 19. We will also take into account body measurements and diet adherence. If you want to be in the running for a prize, please submit your body measurements and food log, by email, early next week. We don’t need the entire 6 weeks of your log, just October 1-7. If you tracked using MyFitnessPal, you can “friend” us at (username ironcrossathletics) and share your log that way.

Event Notes: Last call for participants in the Lock 60 mixer this Saturday! For more details, check out this post from last week. Sign up sheet is on the desk!

Daily WOD – Oct 17, 2018

9:10 pm

Nikki K. beast mode!

Complete 100 burpees for time

  • Perform 15 double unders at the start of each minute.


Complete 300 double unders for time

  • Perform 5 burpees at the start of each minute.

WOD Notes: Today you get to pick your WOD! The second version (300 DU for time) should only be attempted by athletes who are very proficient with DUs; otherwise go with version 1. Modify the number of “buy in” DU/SU to ensure they don’t snowball. The first few rounds the DU/SU should take ~10 seconds.

Nutrition Note: Day 38/40.  With a couple end-of-challenge weigh-ins already done, the same question keeps popping up: “Is the InBody scanner available beyond the challenge?”  The answer is yes!  There are a host of reasons to use the scanner going forward such as:

  • Training for a specific event (triathlon, mud run, lifting meet, etc.)
  • Goal setting
  • Quarterly check-ins
  • Nutrition planning
  • Simple curiosity

InBody scans are available to ICAers for $35/ scan or $50 for a set of before/after scans (like the current challenge).  Have a friend or family member that would like to use it? Scans are available to non-ICAers for $50/scan, which includes a discussion/interpretation of results.

Daily WOD – Oct 16, 2018

9:00 pm

Bob Brown moving weight!

Front Squat 1-1-1-1-1-1


5×5 high box jumps

WOD Notes:  Compare to 180508.

Nutrition Note: Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE. Today’s note is to get you thinking… What comes next? After 6 weeks of clean eating, you’ll probably want to enjoy a few treats this weekend. Beer, burritos, bacon, ice cream… what did I miss?!? On one hand, you’ve worked hard and earned it, so go for it! On the other hand, please don’t binge your weekend away! The best way to avoid this is to HAVE A PLAN. Start thinking about it now if you haven’t already.

  1. Weight Maintenance. If you’re happy with your nutrition challenge results, you may be ready to enter a “maintenance” phase. Add 150-200 calories back into your diet, at ~ 40% carb, 30% fat, and 30% protein. Eat mostly gluten free and sugar free, but an occasional treat (a couple times a week) shouldn’t cause you any problems.
  2. Continued Cut. If you’re seeing results but not at your desired leanness yet, maybe you’ll want to continue your “cut” phase for another few weeks. Enjoy a couple of treats this weekend, but don’t go overboard. On Monday, get back to business. If you think your macros need adjusting, schedule a 1:1 nutrition session so we can review them for optimal results going forward.
  3. Gain Phase.  Maybe you want to pack on some mass in anticipation of our February lifting meet. You’ll need to add a significant number of calories and may want to hit extra lifting sessions and accessory work at the gym. If this is you, consider scheduling a 1:1 nutrition session so we can set you up with an eating and workout plan!
  4. Mental break phase. Maybe you found the challenge to be very hard work, and you want to stop weighing and measuring for a while. That’s fine too! We STRONGLY recommend that you continue to focus on food quality, centering your diet on vegetables, meat, GF starches, berries, fruits, etc. Enjoy an occasional treat (a few times a week), but try to keep sugar and beer from being a daily indulgence.
Remember that we offer 1:1 nutrition sessions at the same rate as personal training ($40 for 30 minutes or $60 for 60 minutes). If you want help designing a specific nutrition plan going forward, email us to schedule a sit down!

Daily WOD – Oct 15, 2018

9:00 pm

Lombardi running fast!

Complete 3 rounds, each for time:

  • 21/15 calorie row
  • 21 thrusters (95/65#)
  • 21 pull ups

Start a round every 7 minutes.

Nutrition Notes: Day 36/40. Today’s note is for my ladies, especially those who always seem to gain 5 pounds the week before your period. Are you imagining it? Chances are, if this happens to you on a consistent basis, it’s due to water retention from your natural hormone cycle. Some women also experience gas-related bloating, which can make your pants feel even tighter. During this time of the month, try to not focus on the number on the scale. Stick to your normal exercise and eating routine, and drink plenty of water. (It may be counter-intuitive, but the more water you drink the less you’ll retain.) Limit your salt intake, and don’t give into PMS cravings. And here’s the good news – about 7-10 days after your period you should feel great and be at your peak leanness.

One point to consider – our nutrition challenge is 6 weeks long, so some of you may have hit it just right that you started at your heaviest time of the month and will finish at your leanest. Some may be the opposite – you started “lean” and will finish at your most bloated. Fortunately, if you used the InBody, it should be able to give you meaningful results, even if a normal scale and measuring tape would have been misleading. The InBody will separate out your water weight and indicate true changes in muscle and fat.

Football WOD – Oct 14, 2018

9:00 pm

Tim getting low on a Zercher!

EMOM for 12 minutes of:

  • 5 Burpees over the bar
  • 4 Power cleans (155/105#)
  • 3 Front squats (155/105#)

Community Notes:  Happy Birthday Dan E!

Nutrition Notes: Day 35/40. We briefly mentioned grass-fed beef in two previous notes (181001 and 180913), so you already know it’s a preferred/healthier option than conventional (grain fed) beef. But what’s the difference? For the first 6 months or so, all cows consume their mother’s milk.  Once they’re weaned off milk, grass-fed cows roam in fields, eating plants and occasional bugs. The result is more nutritious beef that contains higher amounts of two key fatty acids – conjugated linolenic acid (CLA) and omega 3 – and vitamins including vitamin E, vitamin B, magnesium, potassium, and beta carotene. Grain-fed cows are fed grains, corn, and soy, which fattens them up and allows for a higher yield.  These cows are confined in tight spaces, and hormones are often used to further boost growth. The cows tend to have more illnesses, resulting in increased antibiotic use. The overall result is a much less nutritious beef that is higher in fat (4x more fat per serving).

One thing to watch out for – the term “grass-fed” is unregulated, so as long as the animal was pasture raised for part of its adult life, it can be labeled grass-fed. The term grass-finished means the cow was grass-fed for the duration of its life. Look for the grass-finished label whenever possible!

Daily WOD – Oct 13, 2018

9:00 pm

Jen C. showing off some speed on a shuttle run!

Complete for time:

  • 30 Toes to bar
  • 40 DB snatches (50/35#)
  • 500m row
  • 40 DB snatches (50/35#)
  • 30 Toes to bar

Nutrition Notes:  Day 34/40. Are fermented foods part of your regular diet? Yogurt, sauerkraut, and kefir are considered fermented foods, as well as Kombucha (a fermented sweet tea) and Kimchi (a condiment of pickled vegetables). Fermented foods may promote gut health by increasing healthy gut bacteria (i.e., probiotics), which in turn influence metabolism and the immune system. Research has identified associations between fermented foods, reduced disease, and better health, but more research is needed to show a clear cause and effect. Fermentation also can boost the nutritional value of certain foods, and help with digestive issues such as IBS. Who out there has missed their yogurt and plans to add it back in when the challenge is one? (Grassfed, full fat, plain – of course!) Has anyone tried any of the more “exotic” fermented foods? Share your thoughts!

Community Notes:  Happy Birthday Heather Salamone!


Snatch – work to a heavy single

Clean and Jerk – work to a heavy single

Complete 5 rounds for time of:

  • 7 power clean and jerks (135/85#, must be unbroken touch and go)
  • 10 pull ups
  • 250m run

Daily WOD – Oct 12, 2018

9:00 pm

Welcome Brooke!

Shoulder Press 1-1-1-1

Push Press 1-1-1-1

Push Jerk 1-1-1-1

WOD Notes:  The goal is to increase weight on each lift!

Nutrition Notes: Day 33/40. One week to go!! Sign up for your InBody re-scan HERE. Today’s topic: Who has heard of the “alkaline diet?” Created in 2010, this diet quickly became popular among Hollywood celebs. It’s based on the premise that foods you eat affect your body’s chemistry. Proponents of this diet believe that an alkaline pH will help you feel better and stave off various diseases, while an acidic pH sets you up for a host of health problems. Foods that lower your pH (and therefore should be limited on the alkaline diet) include: meat, dairy, wheat, refined sugar, and processed foods. Foods that raise your pH (preferred foods) include most fruits and vegetables, legumes, and nuts.

The creator of the alkaline diet may have convinced Hollywood, but there’s very little evidence to support its efficacy. Eating alkaline foods will increase the pH of your urine, but urine pH is a poor indicator of overall body pH and health. Eating alkaline foods has not been shown to affect the blood pH, which is more impactful on health. There is ONE situation in which an alkaline diet may be beneficial – it can reduce the likelihood of kidney stones. The bottom line: Monitoring your urine pH is not the next big thing you should be doing for your health. But there is one thing we can all agree on: Eat your vegetables!