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Open Gym – Oct 11, 2018

9:00 pm

Welcome Brendan!

Come in between 4:30 and 7:00 pm for Open Gym.  You can use this time to work on anything you’d like!

Schedule Notes:  Join coach Kehl for a CrossFit Endurance WOD at 5:30 am, and Amy for yoga at 7:00pm ($10 drop-in fee for anyone without a yoga membership).

Nutrition Notes: Day 32/40. We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google sheet offers available times over the next 9 days. Remember these guidelines to prepare for your scan, most notably that you should not eat for 3-4 hours before the scan and should not workout for 6-12 hours. If you didn’t do the initial InBody scan, you can still sign up for a post-challenge scan ($35).

Daily WOD – Oct 10, 2018

9:00 pm

Morgan working on a heavy clean!


Complete for time:

  • 150 wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 180418.

Nutrition Notes: Day 31/40. For our members on the “Macro” diet, your goal is to hit your assigned macros (within 5%) each day. But every once in a while, circumstances may cause you to go over. Here’s a tip. In terms of their role in providing energy for our bodies, carbs and fat are somewhat interchangeable. So in a pinch, you can “trade” 22 grams of carb for 10 grams of fat. For instance, if your daily goals are 130gP/60gF/180gC, but you eat a fattier meat with lunch and end up with 70gF for the day, knock your carb back to 158g. This “trade” should be an infrequent occurrence, but it’s good to know about for those times you really need it!

Daily WOD – Oct 9, 2018

9:00 pm

Craig showing a solid shrug on a clean!

Complete 4 rounds for time of: 

  • 400m run
  • 200m farmer carry (50/35# DBs)

WOD Notes: Credit to CrossFit main page, 181006.

Coaches Notes: Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the garage door. Run the first 400m. Pick up the DBs and complete HALF of the 400m course. (Out to the stop sign, turn around, stop just shy of our driveway.) Leave the DBs and run another 400m. Pick up the DBs from their resting spot and return to the garage door area. Repeat.

Nutrition Notes: Day 30/40. Legumes are seeds (and sometimes their pods) from plants in the pea family. The most common legumes are beans, such as black beans, soybeans, garbanzo beans (chickpeas), kidney beans and lima beans. But also included are: peanuts, peas, green beans, lentils, and alfalfa. Legumes are not allowed on the Paleo and Whole30 diets because, like grains, they contain proteins called lectins that are known to cause digestive issues and inflammation.  However, legumes are generally considered “safer” than grains… so while they should not make up a large part of your diet, you may find you’re able to eat them in small quantities. Also, different legumes contain different amounts of lectins. Green beans and others where you eat the pod are generally less inflammatory. For our challenge, we asked you to follow Paleo principles as much as possible.  While you shouldn’t be chowing down on beans and peas, occasional green beans or hummus are just fine by us!

Event Notes: On Saturday, October 20, CrossFit Lock 60 has invited ICA to join them for a Phoenixville inter-box workout! They’re planning a fun morning of 3 team workouts; each team will have 2 ICA and 2 L60 members. The event starts at 9am and should be done around noon. Aloha food truck will be on site! If you are interested in participating, there is a sign up sheet on our desk so we can give Lock 60 an approximate head count.

Daily WOD – Oct 8, 2018

9:00 pm

Hats off to all the ICA runners at the Kimberton Waldorf 5 and 10k. ICA took 6 podium spots!

Sumo Deadlift 8×1 (85% 1RM)


3×8 Zercher deadlifts (30-40% 1RM sumo deadlift)

Nutrition Notes: Day 29/30. Have you ever heard of bulletproof coffee? It’s been around in paleo and CrossFit circles for years, but recently is becoming more main stream. It’s also referred to as “keto coffee,” due to all the healthy fats.

  • Directions: Brew a strong cup of coffee and add it to a blender along with (a) 1 tablespoon of unsalted, grassfed butter or Ghee, and (b) 1 tablespoon of MCT oil. Blend it for 20-30 seconds until it foams like a latte.

If you’re on the Macro plan, be sure to count the fats into your totals – it adds up to 25 grams! If you’re on Macroish, we recommend replacing your morning eggs with egg whites and/or choosing leaner meat on days you have one. Are any of our ICAers bulletproof coffee fans? Sound off in comments!

Football WOD – Oct 7, 2018

9:00 pm

Complete 5 rounds for time:

  • 10R/10L weighted step ups (24/20″, 53/35# each arm)
  • 15 evil wheels (135/85#)
  • Max consecutive strict pull ups / chin ups

60 second rest between rounds

WOD Notes:  Step ups can be done with KBs or DBs. If you can’t do full ROM evil wheels, substitute a 90 second plank hold (on elbows) per round. Focus on quality of movement! Record total time and total number of pull ups.

Schedule Notes: Treat your body and mind to yoga with Jana at 11:15am! Or hit the trails at the Kimberton Waldorf School 5k/10k trail run. There’s a health and wellness fair starting at 8:30am, a FREE fun run for kids at 9:00am, and the trail run kicks off at 10:00. Remember to wear your ICA gear!

Nutrition Notes: Day 28/40. Can you do CrossFit if you’re vegetarian or vegan? The answer is YES! You’ll need to follow a well  thought out nutrition plan, high in plant-based proteins, but it’s definitely possible… just look look to CrossFit Games athlete Jeremy Reijnders (“the fittest man in the Netherlands”) or Olympic weightlifter Kendrick Farris as examples of vegan athletes who have made it to the top of their sport. You can read about another vegan’s journey into the the world of CrossFit in “Can Vegans Do CrossFit?” Other great resources for plant-based athletes include:,, or the book “Thrive.” The bottom line: we believe that high quality animal protein has a place in the human diet and plays an important role in our health and fitness; however, we also believe you can build strength, live a healthy life, and succeed at CrossFit on a plant based diet. (Sound off in comments if you’re a vegan or vegetarian athlete!)

Community Notes: Happy birthday Jami!

Daily WOD – Oct 6, 2018

9:00 pm

Jake working on ring rows!

Complete the following work in teams of 2, for time:

  • Row 180/120 calories
  • 60 clusters (165/105#)

WOD Notes:  In this workout, Partner 1 begins on the rower while Partner 2 starts on barbell, performing clusters (1 clean + 1 thruster). Partners switch as often as desired.  Reps do not have to be divided evenly. Two athletes work at a time until one of the movements is completed, then take turns to complete the remaining movement. The clean + thruster should be one continuous movement; if that’s not possible then modify to power clean & jerk.

Nutrition Notes: Day 27/40. Intermittent fasting (IF) is an approach to eating that’s growing in popularity… but is it right for you? IF involves fasting for extended periods of time followed by eating all of your meals in a shortened window. A common approach is to fast from 8:00pm until 12:00pm (noon) the next day, then eat all your calories in an 8 hour window. Water, coffee, tea, and other non-caloric beverages are allowed during the “fasting” period. Many people do IF as a way of restricting calories to promote weight loss. Others believe the long fasting periods are beneficial for metabolic health. Unfortunately, almost all the research to date has been in overweight or obese adults, so it is unclear whether IF has benefits for normal or athletic populations. For our ICA athletes, we generally don’t recommend IF unless you have all your other lifestyle factors in line. Are you eating high quality foods, in the right amounts? Are you working out consistently? Are you sleeping 7-8 hours a night? If the answer to these questions is YES, then feel free to try IF. If not, focus on those things first… they are tried and true ways to improve your health and fitness. For a balanced article on IF, check out this article by the Poliquin Group.

Community Notes:  Happy Birthday Pugh!


  1. pause snatch balance 5×3 (3 second hold)
  2. hang snatch 1-1-1-1-1
  3. split jerk 5×2 (75%), focus on footwork
  4. Daily WOD


Daily WOD – Oct 5, 2018

9:00 pm

Marissa Y landing a power clean!

Complete 4 rounds of 45 seconds at each station:

  • Toes to bar
  • Box jumps (24/20″)
  • KB swings (53/35#)
  • 10 yard shuttle run

Take 15 seconds to transition to the next station. Score will be total number of reps completed.

WOD Notes: It’s Friday. This is a good WOD to turn your brain off and just go!

Nutrition Notes: Day 26/40. **Only two weeks to go!!** Today’s “note” comes in video form. These two short videos provide a sneak peak into what goes on at a CrossFit Level 1 Seminar. First up, Eating for Wellness, then Eating for Performance. These videos are from the CrossFit Journal, a great source of articles and videos covering topics of interest to CrossFitters. Some are free (like these two), others require a subscription to view.

Open Gym – Oct 4, 2018

9:00 pm

Welcome Brian!

Come in between 4:30 and 7:00 pm for Open Gym.  You can use this time to work on anything you like!

Schedule Notes:  Coach Kehl will be holding CFE at 5:30 am and Amy will be holding yoga at 7:00 pm if you are looking for a class setting on Open Gym day.

Nutrition Notes: Day 25/40. Did you know the “official” diet of CrossFit is the Zone Diet?? The Zone Diet was designed in the late 1980’s by Dr. Barry Sears, with a goal of balancing insulin levels, decreasing systemic inflammation, and promoting overall wellness and health. (FYI – The CrossFit Level 1 Training Guide is completely FREE, and the Zone discussion starts at page 53.)

The Zone Diet involves eating 5 times a day (3 meals and 2 snacks) with every meal consisting of 40% carbohydrates, 30% proteins and 30% fats. To simplify the tracking of these macronutrients, the Zone Diet created the concept of a “block” of food. This website allows you to search almost any food and determine what 1 block of that food is equal to. At each meal you eat an equal number of blocks of carb, fat, and protein, working toward a specific number of blocks each day. For instance, a medium sized male might target 17 blocks a day. That means 17 blocks of carb, 17 blocks of protein, and 17 blocks of fat. This might be spread throughout the day as three 5-block meals and two 1-block snacks.

Many CrossFit athletes still follow the Zone, and it’s not all that different from the 40/30/30 Macro diet that we have many ICA athletes on for our nutrition challenge. The Macro diet is more flexible in two key ways: (1) You need to hit your 40/30/30 ratio by the end of the day but not necessarily at each meal, (2)  It allows us to “fine tune” people’s macronutrient ratios and overall calories. Nonetheless, the Zone Diet is a great option for any CrossFit athlete… Let us know if you want to give it a try and need help getting started!

Daily WOD – Oct 3, 2018

9:00 pm

Welcome Julie!

Back Squat 5-5-5-5-5


3×20 Glute bridges (40% 5RM back squat)

WOD Notes:  Compare to 180306.

Nutrition Notes: Day 24/40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a scientifically-based nutrition program for his physique and fitness clients. The RP diet assigns you an eating “template” based on your current weight, gender, and your goals – i.e. fat loss or muscle gain. Each template provides:
  • Different eating plans based on how hard your training is that day (hard moderate, light, non-training) and when your training is taking place (early morning, late morning, afternoon, evening, or late PM).
  • Progressive diet phases from the “base” diet to various “cut” or “gain” cycles, in which the diet is modified in response to your adapting body and metabolism
  • A recovery plan for when your diet ends to help you maintain your results
The recommended foods on RP include (lean) protein, veggies, healthy fats, and healthy (low GI) carbs. The RP diet does not require you to avoid gluten, but it’s easy to do so if you want to. RP recommends the use of whey and casein protein shakes, but some of our athletes have substituted non-dairy alternatives. At ICA, many athletes have found success on the RP diet. Others have found it to be overly prescriptive and hard to follow. If you are interested in RP, Coach Dave has been following it for several years and is a wealth of information. You can also check out the RP website HERE. It’s worth noting that RP also offers personalized nutrition coaching, if 1:1 coaching is something you’re interested in.


Community Notes:  Happy Birthday Coach Sarge!

Daily WOD – Oct 2, 2018

9:00 pm

Ricky push pressing some heavy DBs!

With an 18 minute running clock, complete:
  • 2000m run
Then with the remaining time AMRAP:
  • 8 hang power snatches (95/65#)
  • 10 push ups

WOD Notes: Pick a hang power snatch weight that can be completed unbroken through at least 3 rounds.  Choose a run distance (1.25 miles, 1 mile, .75 miles) that will take approximately 10 minutes, leaving you with 8 minutes for the AMRAP.  Focus on intensity on the run.  Trying to tackle the AMRAP when you are completely our of breath will make this workout special!

Nutrition Notes: Day 23/40. In the next few posts we’ll touch on some popular diets you may have heard of. We already covered Whole30 in our post on 180923. Today’s topic is the ketogenic diet, or “keto” for short. The ketogenic diet is a very low-carb, moderate protein, and high-fat diet. A standard ketogenic diet contains 75% fat, 20% protein and only 5% carbs. This macronutrient profile shifts the body’s metabolism away from carbs and into a state of ketosis, where fat and ketones are the primary source of “fuel.” The ketogenic diet is most effective for people with reduced insulin sensitivity, such as diabetes or pre-diabetes. In these individuals, a ketogenic diet can reduce blood sugar and insulin levels and promote significant fat loss. Generally the ketogenic diet is NOT recommended for CrossFit or other high-intensity aerobic exercise, because it will significantly hamper your performance and recovery in the gym. The ketogenic diet may be beneficial for endurance athletes, after a period of adaptation.  To reach the desired macros, followers of the ketogenic diet eat primarily fatty meat and fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies (i.e. most green veggies, tomatoes, onions, peppers, etc).