“Open 16.4”
AMRAP in 13 minutes of:
- 55 deadlifts (225/155#)
- 55 wall balls (20/14# to 10/9′)
- 55 calorie row
- 55 handstand push ups
WOD Notes: Deadlift weight should not exceed 65% of your 1 rep max. Compare to 160317.
Community Notes: This Saturday is our annual Valentine’s Day WOD! Bring a friend, family member, or significant other to partner with you, for FREE! Partners are not required; if you come solo, we will match you up at the gym. If your partner is another ICA member, only one of you needs to sign up. Class sizes were reduced to accommodate guests, so there is an extra class at 10:30.
Nutrition Notes: Join us for a nutrition “clean up” challenge from Sunday, February 12 to Friday March 24! If you have let your diet slip, this is a great chance to tune it up and feel your best as we head into the Open. A few notes:
- This is not a formal challenge like our Fall Nutrition Challenge, which requires body measurements and a test WOD before and after the challenge. This Spring “clean up” is simply an opportunity to eat clean for 6 weeks, with the support of your ICA friends and family.
- “Eating clean” means – at a minimum – no sugar, no alcohol, and (strongly recommended) no gluten. It’s also VERY important to eat an adequate balance of protein, carb, and fat. For that reason, we recommend our athletes follow the Macro diet or the ICA intro version, “Macro-ish.”
- The Macro-ish templates from our Fall Nutrition Challenge can be found HERE
- If you followed the Macro or Macro-ish diet this Fall and it worked for you, then you should eat the same way for this challenge. If you didn’t participate in the Fall Nutrition Challenge, or if you think your numbers need some adjustment, reach out to us by email and we’ll set you up with an eating plan.
- All new ICA members get one free nutrition session; this is a great time to use yours if you haven’t already.
- All members are welcome to join our ICA Nutrition Club on Facebook for nutrition support during this challenge and throughout the year.
Community Notes: Happy Birthday Daria!
This Post Has 18 Comments
Oh Lordy was this an intense WOD. Looking forward to seeing how it goes a year later.
Me too Erin. This was spicy a year ago, curious to see where I get to this time.
Happy birthday Daria!
Happy Birthday Daria!!
Happy birthday, Daria!
Happy birthday to one fierce unicorn!!!!
Happy Birthday, Daria! I hope you have a great day.
Happy Birthday Daria
Happy Birthday Daria!
Happy birthday Daria!
Happy Birthday Daria!!
Thank you everyone! Lucky for you I’m not cleared to come back yet, so no birthday burpees!
6:00
Erin 168 (10:26) Rx PR!
Nik 195 (10:42) Rx PR!
Ray 145 (185, HRP)
J-Rod 204 (95, 8, HRP)
Stuart 😉
Allen 140 (185)
Lombardi 165 (8′)
Luke 165 (165, 16#)
PTS 173 (10:30) Rx PR!
Danielle 103 Rx PR!
Derek 165 (135, 14)
Curtis 176 (145, HRP)
Results:
9:30
Paul 144 (185)
Drew 175 (12, 25@44)
Pete 175, 10#, 25 DL @75#)
Betsy 198 (6, 75, pu)
Jess 179 (73, 10#)
Elissa 170 Rx
Vollmer 187 (135, 24#)
Patrick M. 165 (185)
John 196 Rx
4:00
Robbie 156 Rx
Tom S. 166 (135)
Austin 190 Rx
Christine 180 (85×30, BPU – #15)
Marissa Y 🙂
Mike C> 179 (2″)
Shawn 160 (135, 14#)
Jen C. 219 (135, 19 minutes)
Sara P. 182 (85×30, BPU #15)
Jamie 185 (16#, 135)
DK 110 Rx
Hannah 150 (95, 8#)
HEather 239 (120 hex, 8# squats, su)
Vicki 186 (pu)
5:00
Sabol 142 (14#)
Fili 154 (155)
Steve P. 201 (185, pu)
Jeff 184 (205, 16#, pu)
Tav 174 (sumo)
Nikki K. 132 Rx
Brooks 165 Rx
Boelker 198 (7:52)
Bob K. 137 Rx
KtS. 183 Rx
Filchner 169 (185, pU)
Tim 191 (pu, 180, 16#)
7pm
Joe B 195 (115#, 14#, push ups)
Jim B 154 (105/85#, 12# depth)
Marissa W 189 (65# sumo, 8# depth, bar pushups)
Karen 150 (125#)
Smith 146 (225#)
Rocco 178 (205#, strict HSPU)
Sara K 165 (65#, 6# depth (30 reps))
6:15am
Jenn 188 Rx PR!
Ceil 186 (10#)
Dan 187 Rx
John 152 (185, 14#)
Erik 176 Rx Masters
Faith 159 (100, 8#)
Vinnie 136 (165, 14#)
Wes 165 (165)
Emma 170 (125, 20# DB)
NIcole 167 (125)
Chris 172 (185)
Andrew 153 Rx (+51 PR!)
Craig 191 (205, 35#, assault)
John 196 Rx PR!
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