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Daily WOD – Feb 20, 2018

9:00 pm
Rob G. working on some DB cleans!

Rob G. working on some DB cleans!

Complete a 400m run every 3 minutes for 30 minutes.

WOD Notes:  This workout is designed for an athlete maintaining a sub 2:00 400m.  If at any point your runs are taking 2 minutes or more, switch to a 250m run (turn left out of the parking lot instead of right).  We will record your fastest and slowest 400m times.  Don’t you cherrypick you  bums!



Daily WOD – Feb 19, 2018

9:00 pm
Kelly D smiling through some lunges!

Kelly D smiling through some lunges!

“The Bear”

Bear Complex 7-7-7-7-7

WOD Notes:  The bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For The Bear, you do SEVEN consecutive bear complexes.

  • You can rest the bar anywhere on your body, but you can not rest the bar on the floor until you complete all 7 times through the sequence. You can only “tap and go.”
  • You can combine the front squat + push press into a thruster. (Same for the back squat + push press.)
  • You can NOT combine the power clean + front squat into a squat clean.
  • Compare to 160723.

Community Notes: Happy birthday Smith!

Survey Note: Calling all ICA members! Please take this survey to help us gauge interest in the possibility of adding a yoga class to our schedule. We appreciate all responses!

Football WOD – Feb 18, 2018

8:51 pm

15 rounds for time of

  • 1 rope climb
  • 1 power clean (185/125#)
  • 1 power clean & jerk (185/125#)

WOD Notes: There is a 25 minute time cap on this WOD. Barbell weight should not exceed 80% of your 1RM clean and jerk. The sub for the rope climb is 5 (challenging) ring rows.

Schedule Notes: The 9:00am class was cancelled due to low registration and possible slippery road conditions. The 10:00am is on!

Daily WOD – Feb 17, 2017

9:02 pm

Valentine’s Day Partner WOD

In teams of 2 complete:

  • 50 kettlebell swings (53/35#)
  • 50 sit ups
  • 50L/50R walking lunge
  • 50 box jumps (24/20″)
  • 50 push ups
  • 50 wall balls (20/14# to 10/9′)
  • 50 pull ups
  • 50 burpees

WOD Notes:  ICA athletes are invited to bring a friend, family member, co-worker, etc to partner with you for today’s WOD. One person works at a time. Partners do NOT have to split the work evenly (but each partner should complete at least 10 reps of each movement.) There will be plenty of scaling options so come on out and have fun! Compare to 170211.

Registration Notes: If you have a partner already figured out, only ONE of you needs to sign up for class – please have the second person remove their name to make room for more to attend! (If you don’t have a partner, just show up to class and we’ll pair you when you get here!) If the 8:30 and 9:30 classes are full, remember you can complete this workout during the 7:30am open gym.

Newbie Notes:  Anyone planning to bring someone who has never been to ICA before, please direct them HERE to fill out our online waiver.

The Who/What/When/Why of Recovery

9:03 pm


Today we want to tackle a very important topic that is often overlooked: Recovery. For professional athletes, it’s well understood that adequate recovery from a training session is just as important (maybe more important) than the training session itself. Have you ever realized that working out doesn’t make you stronger/fitter? When you work out, you’re actually, technically, getting weaker.

For example, consider a 5×10 (“5 sets of 10 reps”) deadlift workout. Your first set of 10 feels much easier than your last set… because all the work you did in sets 1, 2, 3, and 4 used up your glycogen stores, broke down your muscle fibers, and tired you out! If you finished the 5×10 workout and John said, “just kidding, give me another 5 sets of 10,” there would be groans/moans all around. And those extra 5 sets of 10 would be hard and probably look terrible. Immediately after a workout, you are weaker than you were before.

So if working out makes us weaker, how do we get stronger and fitter? (Hint: The title of the article is a give-away…) You don’t get fitter when you work out, you get fitter when you RECOVER from your workout.

In a recent podcast, Ben Bergeron of CF New England discussed recovery. He pointed to 4 key factors that affect recovery:

1) Nutrition

  • Arguably the most important factor is what you eat. A well rounded diet will ensure adequate nutrients and combat inflammation. Protein helps repair muscle; carbs replenish glycogen stores. WHAT you eat, HOW MUCH you eat, and WHEN you eat will all affect your recovery.
  • In his “World Class Fitness in 100 Words,” Greg Glassman handed us a simple recipe for good nutrition: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.”
  • If you believe your nutrition habits are hampering your recovery, we are happy to help! Email us to set up a consultation.

2) Sleep

  • For elite CrossFit athletes, Bergeron recommends 9 hours (!!!) of sleep a night. While that many zzz’s may be unattainable for the average CrossFitter, it’s important to recognize that sleeping only 5-6 hours a night will seriously hurt your ability to recover. You’ll be more sore, less coordinated, and more prone to injury.
  • If you experience a string of nights of bad sleep, consider taking some rest days, and put your new-found time into fixing whatever is stealing your sleep!

3) Take care of your muscles

  • At ICA, we work our muscles HARD, and we need to care for them EVERY DAY… not just when you feel something tight or troublesome. Incorporate stretching, yoga, and self-myofascial release (lacrosse balls, foam rollers, etc.) into your normal routine.
  • If you have the time and money, consider professional body work (massage, ART, chiropractic). Periodic appointments with a professional can go a long way towards maintaining your muscles and preventing injury.

4) Find ways to de-stress and relax your mind

  • The last (and most elusive?) piece of recovery is the mental game. Yes, to truly recover, we need to unwind our minds as well as our bodies. If you exist in a constant state of stress, it will affect your hormones, which will in turn affect performance and recovery.
  • This topic falls into the “easier said than done” category, but we can all find small/short opportunities to unwind. A walk in nature, deep breathing, reading, fishing, yoga, or a salt bath. Consider meditation or a flotation tank. If all else fails, a cup of hot tea, relaxing music, or a post-dinner walk around the neighborhood can go a long way.

Hopefully at this point we’ve met two of our goals: 1) convinced you beyond a reasonable doubt that recovery is important, and 2) shed some light on the main factors that affect recovery.  The last topic we need to cover is where the rubber meets the road… How do you know if you’re adequately recovered, or if you need more time before your next WOD? Bergeron recommends you simply listen to your body. Pay attention to cues such as your eagerness to train, hunger, irritability, soreness, even your resting heart rate. Remember that the magic of CrossFit lies in its INTENSITY! If you catch yourself thinking, “I’ll go in, but take it easy…” you may want to skip the WOD that day. Take a rest day, or do a lower impact activity like walking, hiking, easy cycling, or a light sled drag.

If you ignore your body’s cues for too long, you’re at an increased chance of injury… which brings us back to an article we posted 5 years ago, “The Who/What/When/Why of Deload Week.” If you haven’t read it, or if it’s been a while, take a moment to link back and read it. The article talks about the importance of listening to your body and taking occasional rest/deload weeks, especially if you consistently work out 4+ times per week. You may be over-training and need a de-load week if:

  • A barbell, kettlebell, or wall ball that you frequently lift feels heavier than normal.
  • You have trouble hitting high intensity in a WOD because your mind and/or body are holding you back.
  • You have trouble sleeping or notice a change in your appetite (e.g., craving sugar!)
  • You are constantly sore and tight.

If you experience any of these things, don’t ignore them! Consider taking a solid 4-6 days to de-load. Instead of coming to the gym, go for walks, stretch, get body work, eat well, sleep, and relax. Come back refreshed, and you’ll be amazed how well you perform and how great you feel.

Daily WOD – Feb 16, 2018

9:01 pm

AMRAP in 20 minutes of:

  • 25 burpees
  • 15 back squats (bodyweight)

WOD Notes: This was the WOD on 180201. We’ll offer a few options tomorrow so you can pick the one that works best for you!

  1. If you are in the mood for a lighter, faster metcon, pick a weight around 40-50%% of your 1 RM back squat.
  2. Following our normal programming, Saturday would have been a strength day, but it’s been usurped by the V-day WOD. If you want more of a strength workout, decrease the squat reps to 5 or 10, and increase the weight as desired. (Sorry, burpees will remain at 25…)
  3. If your goal is to Rx, the bar must come from the floor. You should be able to complete the first round of 15 back squats unbroken.

Community Notes: Happy birthday Nik!

Valentine’s WOD: If you and your partner are both ICA members, only one of you needs to sign up for class! Please coordinate with your partner so we have as many spots available for other athletes. Thank you!

Daily WOD – Feb 15, 2018

9:00 pm
Shawn G with some solid form on RDLs!

Shawn G with some solid form on RDLs!

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like including making up a workout from the last week:

  1. Front Squat 3-3-3-3-3
  2. “Open 17.2” – AMRAP in 12 minutes of: 50ft DB lunge, 16 toes to bar (bar muscle ups after 2 rds), 8 DB power cleans
  3. AMRAP in 10 minutes of 5 push presses (135/85#), 15 Russian twists (25/15#), 25 double unders
  4. Complete 5 rounds for time of 400m run, 20 push ups, 20 wallballs (20/14# to 10/9′)
  5. Deadlift 5-5-5-5-5 then 5×10 banded RDLs
  6. Complete 21-15-9 reps for time of: box jumps (24/20″), power snatches (95/65#), pull ups

Daily WOD – Feb 14, 2018

9:00 pm
Mitch and Pat B working on some partner banded runs!

Mitch and Pat B working on some partner banded runs!

Complete 21-15-9 reps for time of:

  • box jumps (24/20″)
  • power snatches (95/65#)
  • pull ups

WOD Notes:  Hang power snatches or hang power cleans will be acceptable substitutions for anyone concerned with hinging over after the deadlifts.

Reminder: This Saturday will be our Valentine’s WOD.  You can bring a partner from outside the gym or just show up without a partner and get paired up when you get here!  This is an ICA classic.

Community Notes:  Happy Birthday Jeff!

Daily WOD – Feb 13, 2018

9:00 pm

Deadlift 5-5-5-5-5


5×10 Banded Romanian deadlifts (50% of 5 rep max)

WOD Notes:  On the banded RDL, the band will be attached to a vertical post on the rig at about quad height and placed across the hips.  Compare to 170510.

Community Notes: Happy Birthday Jen C!

Daily WOD – Feb 12, 2018

9:00 pm

Complete 5 rounds for time of:

  • 400m run
  • 20 push ups
  • 20 wallballs (20/14# to 10/9′)

WOD Notes:  Focus on beautiful push ups in today’s workout.  Don’t let your core sag or the elbows flare.  We can decrease reps or scale the movement to make sure the mechanics are sound.

Bring a Friend Notes:  Just a reminder that during the month of February, you can bring a friend or family member to any weekday class (except Feb 22) for free!  Just shoot us an email to let us know you’ll be bringing someone and then bring them on in!

Community Notes: Happy Birthday Vollmer!