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

1. Thruster 3-3-3-3-3 then 10 front levers NFT
2. Valentine’s Partner WOD
3. AMRAP in 12 minutes of: 5 push presses (135/95#), 15 Russian twists (25/15#), 25 double unders
4. Sumo Deadlift 5×5 (75%) then 40-30-20-10 reps of butterfly abmat sit ups and toe touches
5. “Jackie” complete for time 1000m row, 50 thrusters (45/35#), 30 pull ups
6. Complete 4 rounds for max reps of 45s on, 15s off of shuttle runs, toes to DB, lateral plyo skier hops, push ups

Open Notes: The first workout of the 2019 Open will be announced Thursday at 8pm at games.crossfit.com! Whatever workout is announced will be our Daily WOD for Friday. You can check out the Games website or any of their social media feeds to see a live stream of affiliates from around the world performing “19.1.” If you’re still on the fence, the deadline to register for the Open is Monday, February 25 at 8pm (which is also when 19.1 scores must be submitted by)!

CF Endurance Workout:

“My Pet Rock” (25 min cap)

Complete in any order:

• 100 cal row
• 100 walking lunges with KB (53/35#, 50R/L)
• 100 Russian twists with KB (53/35#, 50R/50L)
• 100 KB swings (53/35#)
• 100 KB squats (53/35#)
• 100 KB high pulls (53/35#)

Weather Update: ICA is closed for the remainder of the day. All afternoon classes are cancelled! Try this at-home version of today’s WOD: 4 rds of 45 seconds on, 15 seconds off of: high knees, tuck ups, lateral ski hops, push ups. (Get the kids in on it, too!)

Complete 4 rounds for max reps of 45 seconds on, 15 seconds off at each of the following stations:

• Shuttle run
• Toes to dumbbell
  
• Lateral plyo skier hops (20/16″)
  
• Push ups

WOD Notes:  In this workout, you rotate to a new station each minute.  We will record total reps completed (or a smiley for those who want to move fast and not count)!

Sumo Deadlift 5×5 (75%)

Then

40-30-20-10 reps NFT of:

• Butterfly abmat sit ups
• Bicycles

Open Notes: This Thursday (2/21) the CrossFit Games will announce 19.1 – the first WOD of the 2019 Open! For anyone who missed our earlier post, link back HERE to learn what the Open is all about. ICA members will get to perform the WOD in all morning classes (5:15am, 6:15am, 9:30am) or during Friday Night Lights from 4pm-7pm. Anyone who wants to track their performance and compare their results to athletes around the world, be sure to register for the Open at games.crossfit.com. It’s only $20 and it’s well worth it for the added motivation and camaraderie! You can see a list of all ICA athletes who have registered on our custom leaderboard: HERE.

Each week of the Open we’ll have a “Headliner Heat,” around 6pm, where we’ll showcase some of our athletes going head-to-head in an all out battle for nothing but pride! Week 1 will be a husbands vs. wives showdown, with 5 couples competing: Nik & John, KTS & Sillup, Daria & Andrew, Erin & Boelker, and Karen & Smith. No matter when you’re completing the workout on Friday, show up at 6pm to support and cheer for our headliner athletes!

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 170218.

Reminder:  Anyone bringing a guest tomorrow show have them fill out a waiver by registering in Wellness Living HERE.  Additionally, Oly and Open gym are cancelled for tomorrow morning to accommodate the Valentine’s WOD.

Community Notes:  Happy Belated Birthday to Tiff!

Thruster 3-3-3-3-3

Then

10 Front levers NFT

WOD Notes:  Compare to 160506.

Saturday Reminder: Classes are almost full for Saturday. If you have a partner picked out in advance, please ensure only ONE of you signs up. If classes completely fill we may add a small 10:30 or add a few more spots to the existing classes. It’s our goal for no one to get locked out!

Happy Valentine’s Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm.  You can work on anything you’d like including a workout from the last week:

1. AMRAP in 12 minutes: 1 bar MU, 1 deadlifts, 10 DU then 2/2/20, 3/3/30 and so on until time expires.
2. Box Squat 5×3 (80-85%) then Complete NFT 25 high box jumps, 3 minute plank hold.
3. Complete 5 rounds for max reps 20s on, 40s off of hang power cleans (135/95#), weighted pull ups, burpees
4. With a partner complete 12 rounds of 8L/8R DB thrusters (50/35#), 8m OH walking lunges, 10 T2B, 8m OH walking lunges
5. EMOM for 20 minutes of the complex: power clean + hang power clean + hang clean
6. On a 10 minute clock complete 40/30 cal row, 30 bar-over burpees, 30 OHS (115/75#), max muscle ups

CF Endurance Reminder:  Check the comments for Coach Kehl’s CFE WOD, then join us at 5:30am to get it done!

Community Notes:  Happy Birthday Jeff!

On a 10 minute clock, complete:

• 40/30 cal row
• 30 bar over burpees
• 30 overhead squats (115/75#)
• Max muscle ups in remaining time

Community Notes:  Happy Birthday Jen C!

Weather Notes: Roads look good and classes are on!  Be sure to sign up for class and you’ll receive any updates if conditions change.

EMOM for 20 minutes of the complex:

• Power clean + hang power clean + hang clean

WOD Notes:  EMOM means every minute on the minute you’ll perform 1 rep of the above complex. The goal is to gradually increase the weight over the 20 minute clock.  This style of training will get your heart rate up but will also help you hone in your Oly technique!

Community Notes:  Happy Birthday Vollmer!

Winter weather is on the way. If we need to cancel morning classes we’ll post here by 4:45am.

With a partner, complete 12 rounds for time of:

• 8L/8R dumbbell thruster (50/35#)
• 8 meter overhead walking lunge – Left arm (50/35#)
• 10 toes to bar
• 8 meter overhead walking lunge – Right arm (50/35#)

WOD Notes: This is a partner interval workout, where Parter A completes a full round, then Partner B completes a full round. Pick a dumbbell weight that allows you to move fast!

Community Notes: Next Saturday is our Valentine’s Day partner WOD. Bring a friend for free to our 7:30, 8:30, or 9:30am class! Please have your guest fill out a waiver in advance: HERE. If you and your partner are both ICA members, only one of you needs to sign up, to save space for other members. If you don’t have a partner we’ll pair you off when you get in!

Box Squat Squat 5×3 (80-85% 1RM)

Then

Complete NFT:

• 25 high box jumps
• 3 minute plank hold

WOD Notes:  Make the back squats pretty!  There should be no risk of failure on box squats.  Get to a heavy but good looking weight and stay for 5 sets.

OLY WOD:

1. EMOM for 20 minutes of the complex: Clean + Hang Clean + Split Jerk (1+1+1).  Increase gradually (not every minute) over the 20 minute span.  Start around 50% 1RM clean and jerk.
2. Deficit Snatch Pulls 5×2 (100% 1RM snatch, stand on 25# plate)
3. Complete for time:

• 30 alternating single arm DB power clean and jerks (70/50#)
• 30 cal row
• 30 alternating single arm DB power snatches (70/50#)

AMRAP in 12 minutes of an ascending ladder of:

• 1 bar muscle up
• 1 deadlift (275/185#)
• 10 double unders
• 2 bar muscle ups
• 2 deadlifts
• 20 double unders
• 3 bar muscle ups
• 3 deadlifts
• 30 double unders

Continue adding reps each round until time expires. Score will be recorded as full rounds + extra reps.

WOD Notes: The preferred sub for BMU is 2x chest-to-bar pull ups. The deadlift weight should not exceed 70% of your 1 rep max.

Community Notes: Happy birthday Chase!

Come in between 4:30 and 7:30 pm for open gym.  You can work on anything you like including a workout fro the last week:

1. AMRAP in 13 minutes of: 5 HSPU, 15 wallballs (20/14# to 10/9′)
2. Deadlift 5-5-5-5-5 then row 20/15 cal after each set.
3. Complete 3 rounds for max reps of 90 seconds row, 90 seconds rest, 90 seconds power clean and jerk (115/75#), 90 seconds rest.
4. Complete 21-15-9 reps for time of: cleans (135/95#), 1/3 rope climbs
5. Complete 40-30-20-10 reps for time of: KB swings (53/35#), 400m run before each round.
6. Split Jerk 1-1-1-1-1 then 100 yds OH carry.

Reminder:  Check the comments tonight for Coach Kehl’s CFE workout and come in at 5:30 am to try it out!

Community Notes:  Happy Birthday Daria!

Split Jerk 1-1-1-1-1

Then

100 yd KB or DB Overhead Carry

WOD Notes:  For anyone that doesn’t feel stable throwing weight overhead, the sub for the split jerk will be either push presses or KB overhead presses.  The overhead carry will be both arms at the same time.  Compare split jerk to 180319.

Community Notes:  Happy Birthday Sillup!

Complete 40-30-20-10 reps for time of:

• KB swings (53/35#)

Run 400m before each round.

WOD Notes:  Anyone performing Russian swings can either go heavier or increase the rep scheme to 60-45-30-15.

Community Notes:  Happy Birthday Jenn!

Complete for time:

• 21 Cleans (135/95#)
• 7 Rope climbs
• 15 cleans (135/95#)
• 5 Rope climbs
• 9 Cleans (135/95#)
• 3 Rope climbs

Deadlift 5-5-5-5-5

Row 20/15 cal after each set of deadlifts.

WOD Notes:  Compare to 180213.

OLY WOD:

1. Snatch 1-1-1
2. Clean and Jerk 1-1-1
3. For time: 30 power snatches, 30 burpees, 30 power clean and jerks (115/75#)

Community Notes:  Happy Birthday Bob B and Ian!

AMRAP in 13 minutes of:

• 5 handstand push ups
• 15 wall balls (20/14# to 10/9′)

WOD Notes: If HSPU aren’t in your arsenal, modify to 5-10 DB presses, 5-10 regular push ups, or 1-2 wall climbs/round. Make sure you keep moving; don’t get stuck at HSPU for more than a minute on any given round.

Back Squat 10-10-10

Then

50 pistols (not for time)

WOD Notes: In theory, your 10RM should be around 75% of your 1RM. Make your first attempt at 55-60% of your 1RM. Compare to 160829.

Community Notes: Happy birthday KtN!

Complete 6 rounds for time of:

• 60 Double unders
• 10 Toes to bar
• 5 Thrusters (155/105#)

WOD Notes:  The goal in this workout is to choose an appropriate scale such that you won’t take more than a minute on any single movement.  The sub for thrusters will be heavy DB thrusters or front squats. There will be a strict 20 minute cap!

With a partner complete 2 rounds for time of:

• 100 wall balls (20/14# to 10/9′)
• 30 power cleans (145/100#)

While one partner is doing wall balls, the other must hold the bar in a front rack position.  While one partner cleans, the other must hold a deadhang from the pull up bar.  You may switch who holds and who moves as often as you like.

WOD Notes: If you are unable to hold a barbell in front rack position, hold a set of heavy KBs or DBs in the rack position instead. If you are unable to hang on a pull up bar for at least 20 seconds, consider a ring row hang instead.

Community Notes: Good luck to Boelker, Dan E, Erin, and friend-of-ICA Jen Lefkof as they compete in the Master’s Arctic Blast at the Fuge tomorrow! If anyone is interested in spectating, the workouts start at 8:00AM and end around 4:00PM, with an after party at Stickman Brews in Royersford at 5:00PM. Check the blog comments for additional details!

OLY WOD

1. Hang Snatch+OHS+Snatch – Build to a heavy single
2. Clean Pull 5×2 (100% 1RM clean)
3. 3×10 DB bench, 3×10 DB row
4. EMOM for 10 minutes of: 10 wallballs, 5 unbroken power cleans (50% 1RM)

Push Press 5-5-5-5-5

Then

In order, not for time, accumulate:

• 1 minute hollow hold
• 1 minute handstand walk
• 1 minute superman hold
• 1 minute handstand walk

“The Baseline”

• 500m row
• 40 squats
• 30 sit ups
• 20 push ups
• 10 pull ups

Rest 3 to 5 minutes and repeat for a total of 3 rounds.

WOD Notes: In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3.  Compare to 180102.

Turkish get up 1-1-1-1-1

Then

Overhead Squat 1-1-1-1-1

WOD Notes:  If you don’t feel comfortable with the OHS, go for a front squat 1RM.  Anyone working toward OHS can practice with an empty bar or bamboo between heavy sets.  Compare to 180228.

Community Notes:  Happy Birthday Bob K!

On a 24 minute clock complete:

• 30 seconds row (for calories)
• 30 seconds rest
• 30 seconds deadlift (205/135#, NTE 50%)
• 30 seconds rest
• 30 seconds single-arm DB push press (50/35#)
• 30 seconds rest

WOD Notes: Score will be total reps completed. If you are feeling the deadlifts from the power meet, consider scaling to as low as 35% of your 1RM. For the push presses, Rx requires using 1 arm for an entire round, then using your alternate arm for the next round.

Community Notes: If you’re off for MLK day and have young kids at home, join us for a play session from 8:30-9:30am! Feel free to bring bikes, scooters, etc, or just come tumble on our mats and get out extra energy on this extra cold day! If you stay for the 9:30 class, Nik will be in the back room to keep an eye on everyone.

Community Note 2: Happy birthday Tina!!!!

“Annie” 

50-40-30-20-10 reps for time of:

• Double unders
• Sit ups

WOD Notes:  This is one of the earliest CrossFit benchmark WODs, and it’s been a long time since we programmed it at ICA! Athletes who have previously completed Annie in sub-10 minutes should consider doubling the double-unders or adding 5-4-3-2-1 muscle ups to the end of each round. We should have plenty of extra time at the end of class for some skill work or mobilization in prep for Saturday’s meet. Compare Annie to 150715 or 140620. 

Weather Notes: Snow is expected tonight and Saturday night, with icy conditions predicted for Monday morning. As a reminder, if we need to cancel classes due to inclement weather, we make that information available two ways: (1) posting an update to the blog and (2) canceling the affected classes in Wellness Living (resulting in a text and email to anyone who was registered). We will make a final decision no later than 30 minutes before class begins, so please check your email and/or the blog before driving in to the gym! We make every effort to open, but will close if roads appear unsafe or if Phoenixville declares a Snow and Ice Emergency. 

AMRAP in 15 minutes of:

• 3 power cleans (135/95#)
• 6 push ups
• 9 air squats

Schedule Notes:  Due to low attendance, the Friday noon class is being removed from the schedule.  We apologize for any inconvenience!

Power Meet Notes:  Heats for the power meet will be set in the next day or so.  Anyone looking to take part in the Wilks division (accounts for bodyweight differences) can weigh in on Thursday or Friday.   Get ready!

Community Notes:  Happy Birthday Eilish!

Complete 30-20-10 reps for time of:

• Cal row
• DB snatches (50/35#)
• Toes to bar

WOD Notes:  The reps for the DB snatches will be per hand.  That means 30R/30L alternating in round 1, which is what you were hoping for anyway!

Clean 1-1-1-1-1

Then

Split Jerk 3×3@50%

WOD Notes:  Compare to 180224.

Power Meet Notes:  Tuesday is the last day to sign up for the power meet and/or chili cookoff!  Sign up sheets are on the desk.

With a partner complete 5 rounds for time of:

• 40 KB swings (53/35#)
• 40 Burpees
• 40/30 Cal row

WOD Notes:  The reps in this workout may be broken any way you like but movements must be completed in order.  Only one athlete working at a time.

Power Meet Notes:  A sign up sheet for the meet will be on the desk in the morning.  On the sheet, you’ll have a spot to put your opening weight for each lift (usually about 90% of your 1RM).  You ARE allowed to change the opening lift the day of the meet.  Sign up by Tuesday!

OLY WOD

Snatch high pull + power snatch + snatch high pull + snatch (build to a heavy single of the complex.

Power clean + push jerk + split jerk (stay lighter ~60% max jerk and make transitions as fluid as possible)

Complete for time:

• 5 bear complexes (135/85#), 5 bar muscle ups (sub 2xpull ups)
• 4/4
• 3/3
• 2/2
• 1/1

Complete a 250m run before each round.

Back Squat – build to a training max

Then

15 weighted box jumps NFT

WOD Notes:  The goal for today is to find your opening lift for the power meet.  It should be around 90-95% of the lift you are hoping to hit at the meet.  Work your way up and make it look good!

Reminder:  The last day to sign up for the power meet and chili cook-off is Tuesday! We appreciate your cooperation as this will allow us to organize heats and ensure the event runs smoothly.

Nik’s Pep Talk: If you’re on the fence about this power meet, please give me a minute of your time… Every year we hear people hem and haw about signing up for the power meet. And I just don’t get it. If you’re free on Saturday Jan 19, sign up! I hear people say things like “I know I can’t win,” or “I already know where I stand.” Seriously?! Most athletes don’t enter power meets just to win; they enter in order to challenge themselves and, hopefully, set new personal records. Especially at ICA, the focus of the event is enjoying a fun morning with our fitfam, lifting heavy weight, and eating delicious chili. The little dose of nerves that accompanies the event is a GOOD thing – that adrenaline drives many of us to new PRs. If you have a squat, deadlift, or bench press on your goals card for 2019, you owe it to yourself to do this meet. You’ve already put in the work over the last 2 months of our strength cycle. Now’s the time to see the results! Sign up sheets are on the desk. 🙂

Complete 5 rounds for time of:

• 55 double unders
• 9 front squats (185/115#)

WOD Notes:  The front squats should be heavy but unbroken through at least the first 3 rounds.

Note:  Anyone who didn’t get to fill out a goal card today can fill out a new one in the coming days.  Make sure to grab your old card off the table if you had one!

Bench Press 5×1 (90%, 1s pause on chest)

Then

• 3x max effort ring dips or push ups

WOD Notes:  Tomorrow is goal setting day!  You should shoot to finish the bench sets with 15 to 20 minutes left in class in case you should have any goal related questions.

“Fight Gone Bad”

• Push press (75/55#)
• Row (cal)
• Wall ball (20/14# to 10/9′)
• Sumo deadlift high pull (75/55#)
• Box jump (20/16″)

WOD Notes: This is our first benchmark WOD of 2019! Benchmarks are workouts that we repeat to show our progress over time. Below is a schedule of planned benchmarks for 2019. (We’ll likely add some others but will do these at a minimum). Compare FGB to 180123.

• January: Fight Gone Bad & The Baseline
• February: Jackie & Isabel
• March: Diane & Angie
• April: Karen & Nate
• May: Grace & Murph
• June: Fran & 1 Mile Run
• July: Kelly & Nasty Girls
• August: 200 Burpees & Nancy
• September: Diane & 5k Run
• October: Karen & The CrossFit Total
• November: Grace & Cindy
• December: Fran & DT

Event Notes: Mark your calendars for these upcoming dates!

•  1/8 (Tuesday) – Goal setting workshop in all classes.  We’ll take the first (or last) 10 minutes of class to help you set up your fitness goals for 2019! Come in with some ideas, and we’ll help you refine them. Most athletes choose between 5-10 goals per year. Some should be easier and some should be harder.
• 1/11 (Friday) – ICA Ladies’ night, 7:00 pm. Rachel Miller from Empower Physical Therapy will be here to talk to us about core & pelvic floor considerations for the female athlete. The event is free and guests are welcome. Light refreshments will be provided; BYO wine/beer/other adult beverage. Email Nikki at ironcrossathletics@gmail.com to register.
• 1/19 (Saturday) – ICA In-House Power Meet and annual Chili Cook Off!! (All regular classes are cancelled.) Free for all ICA members on a 2x/week or unlimited membership. We’ll have a separate post on this event in the next few days. Stay tuned!
• 2/16 (Saturday) – Valentine’s Day partner WOD. Bring a friend for free to our 7:30, 8:30, or 9:30 classes! If you and your partner are both members, only one of you needs to sign up. If you don’t have a partner, we’ll pair you up the day of! Please have your guest fill out a waiver in advance: HERE.

Deficit Deadlift 1-1-1-1-1

Then 5 rounds NFT:

• 5 strict toes to bar
• 5R/5L single leg deadlifts

WOD Notes: Compare to 170804.

OLY WOD

1. 5 Position pause snatch 5×2 (50%, 1″ off floor, below knee, above knee, mid thigh, power position)
2. Snatch: find a 2 rep max touch and go if possible.
3. Split Jerk 3×5 (70%)
4. 5 rounds for time of: 10 toes to bar, 2 hang cleans (205/155#)

AMRAP in 15 minutes of:

• 12 Box jumps (24/20″)
• 6 Power snatches (115/75#)
• 2 Rope climbs

Box Squat 5×2 (90% training max)

Then

60 yds front rack DB walking lunges (35/50#)

Community Notes:  Happy Birthday Kristen K and Christine!

Teams of 4 accumulate 2,019 points for time using the following movements:

• Row (1 cal = 1 point)
• Wallballs (1 rep = 1 point)
• Sit ups (1 rep = 1 point)
• Burpees (1 rep = 2 points)

WOD Notes: Come one, come all for our first ever New Years Day WOD! Your team of 4 will be randomly assigned at the start of class. You can divide the work any way you want, but only one person can work at each station at one time. The goal is to accrue 2,019 points as fast as possible. Use your strengths to help your team!

Community Notes: Happy birthday Raghu!

“Last Chance” New Year’s Eve Open Gym

WOD Notes: Today is the last chance to knock some 2018 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want! If you’re not sure what you want to do, come in anyway and get an idea from a coach. Compare to 171231.

Community Notes:  Happy Birthday Danielle!

“Fran”

21-15-9 reps for time of:

• Thrusters (95/65#)
• Pull ups

WOD Notes:  Yeah Fran!!  Compare to 180627.

OLY WOD:

1. Snatch – work to a heavy single
2. Clean and Jerk – work to a heavy single
3. Fran

Back Squat 5×1 (95% training max)

Then

• 5×3 consecutive broad jumps
  

WOD Notes: Anyone with joint issues can sub in heavy Russian KBS for the broad jumps.

“Hollywood”

Complete for time:

• 2000m run
• 22 wallballs (30/20# to 10/9′)
• 22 muscle ups
• 22 wallballs (30/20# to 10/9′)
• 22 power cleans (185/115#)
• 22 wallballs (30/20# to 10/9′)
• 2000m run

WOD Notes: This is a hero WOD… it’s heavy and long.  There will be a 30 minute cap to get out the door for the second run.  For a shorter version of this workout, consider scaling to 800m runs, subbing pull ups for muscle ups, and picking more “typical” wall ball and power clean weights. Compare to 171226.

Schedule Notes:  An 8:30 am class has been put on the schedule tomorrow in addition to the 9:30 and 4:30.  Open gym will run as usual from 4:30 to 7:30 pm.  For the three classes, the $10 late cancel/no show fee will be in effect due to high attendance.

Community Notes:  Happy Birthday DT!

EMOM for 10 minutes complete:

• 12 burpees

WOD Notes: EMOM means every minute on the minute. For this workout, you’ll complete 12 burpees at t=0. Rest for the remainder of the minute, and start another set of 12 burpees at the start of the next minute. (Burpee masters, try this at 15 burpees. Burpee haters, scale down to 9 burpees. Anyone undecided, start at 15 and see how long you last!) If any minute you fail to complete the specified number of reps, the workout turns into an AMRAP for the remaining time. Post the number of minutes you kept up with the EMOM plus any additional reps completed as an AMRAP.

Schedule Notes: ICA is closed today. This is designed to be an at-home WOD! Bonus points if you get your family to join in with you!

Complete 5 rounds for time of:

• 400 meter run
• 30 walking lunges (15R/15L)
• 20 squats w/ med ball (20/14#)
• 10 burpees

Row a total distance of 1,000 meters during the workout, divided any way you want!

Schedule Notes: Thanks to Coach Kehl for offering this Christmas Eve class! There is one class only, at 7:00am. We made it larger-than-normal, with 20 spots, to accommodate as many athletes as possible. That said, please read these important notes:

1. All 20 spots are currently reserved. If you did not sign up, do not show up! 
2. If you reserved a spot but can no longer attend, please remove your name ASAP. Failure to remove your name by 6:00am will result in a $10 late cancel fee.
3. This is a great at-home WOD! Assuming you don’t have a medicine ball, you can replace the med ball squats with squat jumps, and replace the 1,000 meters of rowing with additional running. If you complete this WOD at home, post your time to comments!

“12 Days of ICA”

• Day 1 = 1 x 200m run
• Day 2 = 2 deadlifts (225/155#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push ups (men clapping)
• Day 5 = 5 second L-sit hold
• Day 6 = 6 wallballs (20/14# to 10/9′)
• Day 7 = 7 KB swings (53/35#)
• Day 8 = 8 KB SDHP (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunges
• Day 11 = 11 knees to elbows
• Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:

1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 171223.
2. If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
3. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. Ask a coach or experienced athlete if you have questions!
4. If you’re not up for an hour-long WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.

Bench Press 2-2-2-2-2 (1 second pause on chest)

Then

• 3×5 Weighted pull ups
  
• 3×20 DB floor presses

Complete 4 rounds for time of:

• 15 Handstand push ups
• 400m Run

Community Notes:  Happy Birthday Chloe!

EMOM for 30 minutes of the barbell complex:

• Power clean + hang clean

WOD Notes:  The intent on this workout is to gradually increase in weight over the 30 minutes by starting light and increasing every 3 to 6 minutes.  Those of you looking to push pretty heavy in the final ten minutes may need to switch to a set every other minute to allow for recovery.

Complete for time:

• 60 Double unders
• 30/21 Cal row
• 60 Double unders
• 30 DB snatches (50/35#)
• 60 Double unders
• 30 Toes to bar
• 60 Double unders
• 30 DB snatches (50/35#)
• 60 Double unders
• 30/21 Cal row

Adopt-a-Family Notes:  Donations and gifts for the families ICA has “adopted” this holiday season are due by this Wednesday, 12/19!  If you were planning to do it, please bring your donations in ASAP.  You can see our original post with details HERE.

Back Squat 2-2-2-2-2

Then

• 3×10 close stance front squats (35% 2RM back squat)
• 40 yds banded monster walks

WOD Notes:  Compare back squat to 180724.

OLY WOD:

High Hang Snatch 2×2@60%, 2×2@70%, 3×1@80%

Power Clean + Push Jerk (1+1) work to a 1 rep max.

Complete for time:

• 15 power clean and jerks (135/95#)
• 250m row
• 10 power clean and jerks (135/95#)
• 500m row
• 5 power clean and jerks (135/95#)
• 750m row

“Randy”

Complete for time:

• 75 power snatches (75/55#)

WOD Notes:  Compare Randy to 161014. Anyone who can’t safely snatch may clean and jerk, or do power cleans at a slightly heavier weight. This WOD is designed to be completed in the sub-10 minute time range. Fastest times may be sub-5!

Complete for time:

10 muscle ups

then 50-40-30-20-10 reps of:

• KB Swings (53/35#)
• Russian Twists (25/15#)

then 10 muscle ups.

WOD Notes:  The scale for muscle ups will be pull ups and push ups (20 and 20).  Ideally the first set of muscle ups (or pull ups/push ups) should take less than 3 minutes.

Close grip bench press 1-1-1-1-1 

Then

• 2 minute plank hold
• 1 minute right side plank
• 1 minute left side pank

WOD Notes:  For the close grip bench, your hands should still be on the knurling (not on the smooth part).  Somewhere between the edge of the knurling and a thumbs distance from the edge should work.

Lululemon Note:  Lululemon Wayne will be hosting an  ICA shop day this Wednesday, Dec 12th from 10am to 7pm.  There will be a special surprise for any ICAer who comes out.  Any questions please reach out to Ricky Lanzilotti with questions (610-246-3942).

Community Notes:  Happy Birthday Brooke!

Partner Interval AMRAP in 20 minutes of:

• 5 Box jumps (30/24″)
• 10 Burpees over wreckbags
• 15 Wallballs (20/14# to 10/9′)

WOD Notes:  For this workout, partner 1 will complete a full round while partner 2 rests, then switch.  Repeat for 20 minutes!

Complete 5 rounds for time of:

• 10 Thrusters (115/75#)
• 10 Box jump overs (24/20″)
• 10/8 Cal row
• 1 Rope climb

WOD Notes:  For anyone who loves rope climbs, consider going legless!

OLY WOD

1. Snatch balance + OHS + snatch balance + OHS (5×1, 50% 1RM snatch)
2. Hang Snatch 2-2-2-2-2
3. Rack Jerk 4×1 (90% jerk)
4. 3×6 strict toes to bar, 8 behind the neck presses, 10 bent over rows (KB)
5. Death by hang power clean (50% 1RM HPC)

Deadlift 1-1-1-1-1 (bar raised on 45# plates)

then

Accessory work:

1. 10R/10L single leg box jumps
2. 3×10 barbell hip thrusts (50% 1RM)
   

WOD Notes:  The deadlifts today are a TRAINING max, not a true max.  Build in weight on each set until you get to something heavy that still moves smoothly and with good form.

Community Notes: Happy Birthday Megan V!

Complete 21-18-15-12-9-6-3 reps for time of:

• Chest to bar pull ups

Complete 50 double unders before each round.

“D.T.”

Complete 5 rounds for time of:

• 12 deadlifts (155/105#)
• 9 hang power cleans (155/105#)
• 6 push jerks (155/105#)

WOD Notes:  Compare to 171209.

Rowvember Notes: Congrats to everyone who completed the 30,000m row in the month of November!  Here is everyone we know of that completed it:

• Filchner
• Pete S
• Jimbo
• NIk
• Fred
• Alexa
• Murray
• Betsy
• Allison
• Jenn
• Rob G.
• Erik
• Danielle
• Faith
• Kelly G.
• Boelker
• Janet
• Marissa W.
• Jesse
• Ceil
• Rey
• John
• Nikki K.
• DE
• Steve M.
• Zane
• Ben
• Erin
• Jim C.
• Chris M.
• Kenny
• Linda
• Vollmer
• Moira
• Smith
• Kehl
• Robbie

If you completed the challenge but don’t have your name on the list, add your name to comments!

Run 1 mile or 400m sled drag NFT

Then

Back Squat 5×3 (80% 1RM)

Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We’re hosting  an ICA ladies night with special guest Rachel Miller, a Certified Functional Manual Therapist and Board Certified Women’s Health Specialist, from Empower Physical Therapy in Exton. We’ll be discussing core and pelvic floor health for the female athlete – a useful topic for all of us, but especially those with low back or hip pain, or who is pregnant or postpartum (even many years postpartum). The event is totally FREE and open to friends and family. We will provide light refreshments; (adult) beverages are BYO! Sign up at the Front Desk or email Nikki at ironcrossathletics@gmail.com if you plan to attend.

Bench Press 1-1-1-1-1 (1-board)

Then

Accessory work:

• 3×10 bench press (50% 1RM)
• 3×25 banded tricep extensions
• 3×25 banded lat pull downs

OLY WOD:

1. Power Snatch 1-1-1-1
2. Clean 1-1-1-1
3. Complete for time: 50/35 cal row & 30 burpees
4. Every 2 minutes complete 5 clusters (155/105#), 10 minute time cap.

Complete for time:

• 30 Pull ups
• 40 Push ups
• 50 Sit ups
• 60 Air squats
• 70 Wallballs (20/14# to 10/9′)
• 60 Air squats
• 50 Sit ups
• 40 Push ups
• 30 Pull ups

WOD Notes: Does this look like fun or what?!? (Insert evil laugh.) Focus on ROM today. Chin-over-bar on pull ups, chest-to-deck on push ups, and hips below parallel on squats. John’s challenge: Someone do it in under 15!

Rowvember Notes:  This is the last day to rack up some meters!  The gym will be open from 5:15am until 1:00pm for anyone that needs to knock out that last little bit, and again from 3:30pm to 7:00pm. If you completed the 30k, be sure to show John or Nikki your log today or over the weekend. Unicorn stickers are ready to be claimed!

Community Notes: Happy birthday Coach eQ!

Banded Deadlift 6×3 (50% 1RM deadlift)

Then

Power Clean 1-1-1-1-1

Then 3x15R/15L single leg KB deadlifts

WOD Notes:  Compare power clean to 170818.

From Smith:  Just wanted to send a massive thank you to everyone who came out and  participated in our family photo sessions this year!  Together we raised $770 for Phoenixville Area Community Services (PACS)!  I had a blast getting to meet all of the families and seeing the ICA family in “real cothes”!  Looking forward to doing it again in 2019!

AMRAP in 15 minutes of:

• 9 kettlebell swings (70/53#)
• 7 burpee box jumps (24/20″)
• 5 toes to bar

WOD Notes:  Wednesday will be a strength day involving the posterior chain.  Choose your kettlebell weight accordingly!

Complete 8 rounds for time of:

• 10 push presses (95/65#)
• 40 double unders

WOD Notes:  If you opt for DB push presses, make the total weight of the DBs approximately 2/3 the barbell weight you would have used.

Rowvember Notes:  Friday is the last day to rack up meters toward your 30,000m goal!  We’ll collect totals over the weekend, and anyone who rowed at least 30k will get a shout out on the blog and a highly coveted puking unicorn CrossFit sticker. Get it done!

“Grace”

30 power clean and jerks for time (135/95)

WOD Notes:  This is a very short benchmark metcon designed to be sub 5 minutes.  Choose a weight that is challenging but does not make you risk failure.  Compare to 180514.

Community Notes:  Happy Birthday Ed! And Happy Belated Birthday to Julie (Friday)!

OLY WOD

1. 3 position snatch 1-1-1-1-1
2. Snatch pull from deficit (5×2, 90% 1RM snatch)
3. Grace
4. 3x rear delt flies (12 reps), plyo push ups (8 reps), box jumps (4 reps)

Back Squat 1-1-1-1-1

Then

Alternating Tabata (8 min total):

• Goblet squats (53/35#)
• Russian twists (25/15#)

WOD Notes:  Get ready to put those carbs to work and lock in some gains! The back squat today is a training max.  DO NOT FAIL!  Work your way up to a heavy weight that looks good and then hammer out some assistance work.

Schedule Notes: The 9:30 class is already full and the 8:30 is close.  As such, our late cancel policy is in effect (i.e. there will be a $10 fee for anyone who is signed up but doesn’t show up or cancels after 7:30 am).  There is still plenty of room in the 4:00 and 5:00 pm for anyone with the flexibility.  As a reminder, we have 4 classes only tomorrow: 8:30am, 9:30am, 4:00pm, 5:00pm.

Website Notes:  We’ve had some challenges with the website recently, where a number of people can’t see our posts. We made some updates yesterday which we hope will solve the problems! Please let us know if you continue to have trouble seeing the posts when they go live. Also, if you were previously signed up to be emailed the blog, you will need to re sign up. There is a subscription link at the very bottom of the right hand column. We hope to have this feature up and running soon. Thank you for your patience!

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 muscle ups
• 10 hang power cleans (155/105#)
• 20 wallballs (20/14# to 10/9′)
• 30 double unders

WOD Notes:  This is our “House WOD” which we perform every year on Thanksgiving. The sub for muscle ups is 2x pull ups plus 2x push ups. Compare to 111126, 121111, 131128, 141127 , 151126,  161124, and 171123.  If you’re not up for an hour-long monster WOD, consider “The Firebird Express,” listed below.

Schedule Notes: The gym will open at 7:00 and we’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, and 9:00, but you are welcome to start on your own at any time. There will be no coach-led warm up, so please show up early to warm up/mobilize. Please ensure you can be out the door by 10:00am.

“The Firebird Express”

5 rounds for time of:

• 400m run
• 10 pull ups
• 10 hang power cleans (115/75#)
• 10 wall balls (20/14# to 10/9′)
• 20 double unders

Complete 7 rounds of 1 minute at each of the following stations:

• Row (1 cal = 1 rep)
• Rope climbs 
• Rest

WOD Notes:  We will record total calories rowed as well as total climbs.

Bench Press 2-2-2-2-2

Then

• DB or KB bench press 4×8
• Max consecutive strict HSPU (4 attempts)
• DB lateral shoulder raises 3×10 (light)

WOD Notes:  Compare to 181126.

Schedule Notes: We have a modified schedule this Thursday and Friday. Thursday we will be open from 7:00-10:00am for our ICA House WOD, The Firebird. (You are also welcome to use this time to row towards your Row-vember totals.) On Friday we have 4 classes, at 8:30, 9:30, 4:00 and 5:00. Wellness Living has been updated to reflect these changes.

Complete for time:

• 400m run
• 20 back squats (115/75#)
• 30 toes to bar
• 20 back squats (115/75#)
• 30 toes to bar
• 20 back squats (115/75#)
• 400m run

Community Notes: Missy’s dad runs a farm in Atglen, PA, and he has several extra turkeys this Thanksgiving. They are organic, free range, and live a great life of running around outside on a 33 acre farm each day. He has turkeys of varying sizes available for $4/lb. Anyone interested should contact Missy ASAP – orders are due by Monday evening for a Wednesday pickup in Phoenixville. Email mmblack012@gmail.com or text 484.347.1494 with your name and desired turkey weight.