Seated Shoulder Press 5×5 (70%)
2 minutes ring dip support hold
Community Notes: Happy Birthday Alex D!
Partner Interval AMRAP in 17 minutes of:
Both partners complete 5 burpees at the start of each round.
WOD Notes: In a partner interval workout, you work hard and fast for a round, then you rest while your partner completes a round. Continue alternating rounds until the 17 minutes expires. A big difference in today’s WOD is that each round starts with BOTH partners completing 5 burpees (sub = slam balls). Your score is the total number of rounds completed as a team. Athletes who are uncomfortable with KB snatches can complete DB snatches instead.
Nutrition Notes: P3 Nutrition will make their first delivery to ICA this Sunday. Orders are due by Thursday night. For more information or to place an order, check out their website HERE.
Schedule Notes: We have several schedule changes over the next few weeks; please mark your calendars!
Complete 3 rounds for time of:
Box Squat 7×2 (80% 1RM)
3×30 banded good mornings
Community Note 1: Happy Birthday Allison!
Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville Area Community Services (PACS). Sessions will take place Sunday, Nov 24 (Rain date: Dec 1) from 11:00 am to 5pm in Valley Forge Park. $50 suggested donation. 100% of the money raised is donated to PACS, and Merck will match every dollar donated. Edited photos will be delivered to you digitally and are yours to print, post or share as you like. Sign up sheet will be on the desk starting Tuesday night.
Community Note 3: This Sunday at 1 pm several ICA ladies are getting together for brunch at Root Down. All are welcome. Link to Evite here.
Community Note 4: We are excited to announce that P3 Nutrition will begin delivering meals to ICA this week! They are a local company and several of our athletes have tried the P3 meals and given them rave reviews. Place your order no later than Thursday for pick up Sunday morning. P3 will have reps on site this Saturday from 8:00 to 9:30 am so you can sample food and ask questions. To place an order or learn more, link to their website here.
Complete 27-21-15-9 reps for time of:
After each round, run 400m and complete 2 rope climbs.
WOD Notes: Choose a weight for the thrusters that will allow you to complete each round in no more than 3 sets.
Complete 5 rounds for time of:
WOD Notes: AHAP = as high as possible. Good jumpers should be thinking 36/30″!
Community Notes: Happy Birthday Jesse St!
Build to a 1 rep max of the following complex:
WOD Notes: A barbell complex refers to completing a series of movements without putting the bar down. In this case, you can rest in the hang position but you may not put the bar on the floor during the set. Work your way up to something that is heavy but that doesn’t break down your weakest of the 3 movements.
Complete the movements in any order. 20 minute time cap.
WOD Notes: For anyone not registered for the Open, the sub for ring muscle ups will be 80 pull ups. (For those in the Open, the official scale is 40 pull ups and 14/10# wall balls.) You can break up the reps any way you want! One suggestion would be:
If you are officially registered for the Open, be sure to check out the workout description and scales HERE. One standard worth noting is the rower must be reset to “0” before each rowing interval.
Schedule Notes: We’ll have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” where we’ll run heats of the WOD every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!
Open Celebration: After the final heat, we’ll celebrate the end of the 2020 Open with a “stink and drink” at ICA! We’ve ordered up 10 lbs of hot wings; please stick around and help us eat them!!! BYO adult beverages and any food/snacks to share.
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our kick-ass 55+ age group athletes: Erik, Jeff, John C. If anyone else wants to join in we can take a few athletes from other age groups!
Complete 3 rounds, starting a new movement every 3 minutes of:
Open Notes: The last week of the Open is here! Come out to the gym around 5:45 on Friday to watch our final headliner heat of our 55+ age athletes. Stick around afterward for some wings and fun. BYO snacks and beverages.
Complete a 12 minute death by overhead squats (95/65#), starting from 3. Each minute begins with a set of 25 double unders.
WOD Notes: In the first minute, you’ll complete 25 double unders and 3 OHS. In the second minute, 25 double unders, 4 OHS, then 25 and 5 OHS and so on until the final round of 25 double unders, 14 OHS. Anyone newer to OHS can start with 1 OHS rather than 3, or sub front squats at a slightly heavier weight. Whenever you hit a minute when you can’t complete the prescribed number of OHS, start over at 3 OHS the next minute. Your score is the highest round you successfully complete.
Deadlift 5×3 (80% 1RM)
3x10R/10L split squats with DBs
Open Notes: This week’s headliner heat is the one we’ve all been waiting for, the 55+ age group athletes! If you fit in that category, email us to reserve your spot in the heat on Friday evening. To celebrate the last week of the open, we’re planning an informal “stink n’ drink” for after the headliner heat. We’ve ordered up 10 pounds of hot wings. BYO adult beverages and snacks to share. We hope to see you all there!
Complete 3 rounds for time of:
WOD Notes: A good way to scale this would be to break the movements into 3 rounds of 5/10/15 rather than going through in order.
Battle on Bridge Notes: The Battle on Bridge Street is officially sold out! What we need now is volunteers to help the event run smoothly on Saturday, Nov 23. If you are available to help out, you can register here. Volunteers get BBQ, a sick high five and a whole lot of gratitude!
Community Notes: Happy Birthday Betsy!
Bench Press 2-2-2-2-2
EMOM for 5 minutes of 3 bar muscle ups.
WOD Notes: We’re betting on bar muscle ups making an appearance in 20.5, so here’s a chance to work on them! If you don’t have BMU yet, you can try jumping or banded or work on overhand strict pull ups.
Bed Race Notes: This afternoon ICA is making our debut appearance at the Phoenixville Bed Races! The event is a single elimination tournament running from 12:00 to approx 1:30pm. Come on out in your ICA gear to support our team! The event raises awareness and money for three local charities serving the homeless and at-risk individuals in our community: Ann’s Heart, Good Samaritan Services, and Phoenixville Women’s Outreach. Donations are appreciated and will count towards our total through 11am – link HERE!
Community Notes: Happy birthday Faith!
Anyone not registered for the Open is strongly encouraged to complete this modified version of the workout:
AMRAP in 15 minutes of:
WOD Notes: We’ll need at least half of the athletes in each class to complete the modified 15 minute AMRAP instead of the official version of 20.4. Those athletes will be in the first heat and won’t have counters. Anyone who registered for the Open, or experienced athletes who want to take a crack at the official version of 20.4, will be in the 2nd heat, so you can have extra time to warm up and work up to heavy C&Js. If you are officially registered for the Open, be sure to check out the workout description, standards, and scales HERE.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature 45-54 year age group athletes: Franco, Steve K, EQ, Vollmer, Ceil, Sigal and Tim. Come on out to cheer them on!
Complete 3 rounds, each for time of:
Start a new round every 5 minutes.
WOD Notes: Choose a weight for the hang power cleans that will allow you to get the first round done in 1 or 2 sets. Run the 400s hard!
Bed Race Notes: Some people are gathering tonight after classes and during open gym to help decorate/paint the bed. If you fancy yourself an artist, come on in!
Open Notes: We still need some headliners in the 45-54 age group for this Friday at 6:00 pm! You don’t need to be signed up formally in the open to be in the heat, just ready to have some fun and workout pretty hard.
Complete 3 rounds of 90 seconds of work followed by 30 seconds of rest of:
WOD Notes: What is an inverted burpee? Check it out here. If you are not able to get to your feet, going from a mat or holding a wallball will help you to do so more readily.
Community Notes: Happy Birthday Mel!
Open Notes: We need volunteers for this Friday’s headliner heat! This week it is athletes aged 45-54. If you are in that age range and are interested in being in the 6:00 pm heat this Friday, please shoot us an email!
Bed Race Notes: The ICA bed for the bed races is almost set! What we have so far is a very, VERY brave driver in Morgan, some well trained pushers, and a sweet race bed with a pull up bar. What we need is some pizzaz. If anyone is interested in or has the time we could use some help painting and decorating the bed in the coming days. We’ll have paint at the gym as of the 9:30 am class tomorrow!
AMRAP in 12 minutes of:
WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 181029. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)
Nutrition Challenge Notes: The results are in, and we are thrilled to announce the winners of our 2019 Fall Nutrition Challenge! First though, we want to give one last congratulations to everyone who participated in the challenge; we wish we could have picked more than 3 winners because there were so many awesome performances. But the following three athletes really stood out, so without further ado:
As the Advanced and Beginner winners, Diana and Tobin will get $50 gift cards to Kettlebell Kitchen, and Kirsten will receive a beautiful gift basket donated by Kimberton Whole Foods. Please join us in congratulating them on a job well done!
Take 10 minutes to find your max 1-arm dumbbell split snatch (left & right)
Complete 5 rounds for max reps of:
WOD Notes: Pick a weight for the metcon that allows you to work for 40 seconds unbroken for the first 1-2 rounds.
Schedule Notes: Reminder that we are doing the CrossFit Total in class on Monday. Come in costume to guarantee a PR and your pic on the blog!
“The Nightmare on Wheatland Street”
Teams of 4 complete for time:
WOD Notes: For the relay run, each member must complete a 200m sprint (one person at a time). After the run, you may have two people working at a time through each of the movements. All exercises must be completed in order, and each team may only have two implements (two wallballs, two boxes, etc.) All team members do NOT have to do an even number of reps; work together to achieve the fastest time possible! The workout finishes when the last teammate finishes their 200m run.
Community Notes: Happy Birthday Jimbo!
“20.3″ (aka “18.4”)
Complete 21-15-9 reps of:
Immediately followed by:
Time cap: 9 min.
WOD Notes: This Open WOD is a repeat of 18.4, and the first half you might recognize as the benchmark WOD “Diane.” Those competing in the Open have more strict HSPU standards than what we typically require, so you should expect your time to be slower than your normal Diane time. Compare Diane to 190917 or this exact WOD to 180316. If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 15-20 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout.
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our stud 40-44 year age group athletes: Dave, Dan E, Erin, Jenn, Danielle, and Faith! Come on out to cheer them on!
Community Notes: Calling all runners! This Saturday 10/26 is the 2019 Citizen Advocacy 5k at Reeves Park. Every year we have a few ICA athletes participate (and rep some ICA gear)! If you’re interested, click HERE for details.
Take 20 minutes to work to a heavy clean and jerk single.
Then 2 rounds for time of:
In teams of 3, complete for time:
WOD Notes: Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters or until time runs out. Time cap will be on a class by class basis. Row hard! Compare to 171010.
Bed Race Notes: ICA will have a team (and bed) in the Phoenixville Bed Races this year to support Ann’s Heart, Good Samaritan Services and Phoenixville Women’s Outreach, 3 local charities. You can find more info HERE. If you are around on Nov 2 from 11:00 to 2:00, come on out for some fun times!
Our team is going to consist of:
4 pushers – Frank W, Dave, John, Ricky
1 driver – Morgan
2 alternates – Nik and Rocco
1 bed – to see the definitely drawn to scale schematic diagram of the bed or to donate to the cause, you can click HERE. The race bed will be at the gym in the coming days so come check it out!
Bamboo shoulder press (behind the neck) 3×15
Overhead Squat 1-1-1-1-1
WOD Notes: If BTN presses with bamboo are very difficult or cause pain that may be a sign you should avoid overhead squats. Feel free to perform bamboo shoulder presses and then front squats for the heavy portion. Compare to 190318.
Awesome Notes: Mark your calendar for Nov 2, 11:00 to 2:00, to support team ICA in the Phoenixville Bed Races. Details and racing bed to come…
Complete for time:
Open Notes: The headliner heat this week will be ages 40-44. Please email us if you’re in that age range and would like to be in for this Friday!
Schedule Notes: We’ll be completing the CrossFit total during all classes on Monday, Oct 28th. As a refresher, the CrossFit total consists of finding your 1 rep max back squat, shoulder press, deadlift. Costumes are encouraged!
Box Squat 6×2 (~85% 1RM)
In teams of 2, 3 or 4 complete max tire flips in 2 minutes.
WOD Notes: The box squats today should be heavy but should look good. Pick a box height that will be challenging but still let you keep a straight lumbar spine all the way down. This is not a “max” day, do not fail a box squat!
Complete as many rounds as possible in 20 minutes of:
WOD Notes: The dumbbell thrusters are 2-armed… meaning men use 2×50# and ladies use 2×35#. (Ouch.) If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE. In large classes, athletes who are not registered for the Open may be asked to use 1 dumbbell and hit 4L/4R.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. However, if your only availability is 5-7pm, come on in and we’ll set you up! Remember, you do not need to be registered for the Open to come do the workout.
Headliner Heat: The headliner heat will kick off around 6:00pm. Even if you’re not working out, come on in to cheer for our 35-39 age group athletes: Kyle E, Nik, Fili, Tiago, Tiana, Ryan A, Ben and John (old at heart).
Nutrition Notes: Day 40/40. Congratulations, you made it!!!! We hope everyone learned something new about themselves and about healthy, sustainable eating during the last 6 weeks. Go out and enjoy your first weekend off challenge! But please don’t go completely off the rails… you worked hard for the results you’ve seen and you want to keep them. Remember that we offer 1:1 nutrition coaching if you find yourself needing guidance in the coming weeks. Winners to be announced soon!
AMRAP in 20 minutes of:
Open Notes: Be sure to check out the Games website HERE at 8:00 pm Thursday night to see Friday’s workout, Open 20.2! We’re still looking for some headliners for the 35-39 age group for this Friday night. Technically you should be in that age bracket as of the 2020 Games (early August), but even if you’re close to that age range, let us know and we’ll pencil you in! You don’t have to be a rockstar athlete to be a headliner athlete – the only requirement is a willingness to give it your all!
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 2019 Performance Test. We will also take into account body measurements and diet adherence. If you want to be in the running for a prize and you took your own body measurements, please shoot us an email with your numbers by Sunday.
“2019 Nutrition Challenge Performance Test”
Complete for time (15 min cap):
WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter. Compare to 190909.
Nutrition Notes: Day 38 of 40. The re-test workout! In an effort to get the most consistent results possible, it is worth trying to arrive to the same class time you attended at the beginning of the challenge. It is also valuable knowing your previous 1000/800m row time as the approach to the workout can greatly alter the results. If you sprinted the row last time, that should be the goal this time as well. Improving on your row time by 1 to 10 seconds would be a great way to see how your fitness has improved.
Remember the second round of Inbody scans start Thursday morning. If you haven’t signed up for the rescan yet, please do so HERE.
Rack Pull 5×1 (90-95% 1RM deadlift, from 4″)
4 rounds NFT:
Open Notes: Thanks to everyone who made our first Friday Night Lights of the Open a blast last Friday. Now we need volunteers for our next headliner heat which is going to be the 35-39 age group. If you are in that age range and are interested please email us and we’ll reserve you a spot for the prime time heat (~6:00 pm) this Friday!
Nutrition Notes: 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.
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Complete 30 double unders after each set.
WOD Notes: The scale for handstand push ups will be single arm DB push presses. The set of 10 will be 10R/10L.
Community Notes: Happy Birthday Dan E!
Open Notes: Anyone signed up for the open has until 8:00 pm today to submit your score on 20.1. Don’t forget!
Nutrition Notes: Day 36 of 40. The nutrition re-test workout will be this Wednesday. At the very least, keep up the good eating until then. If you did the inbody, it would be wise to keep it up until after your re-scan. Speaking of which, if you purchased the before and after inbody scan, please pick a time on the schedule HERE for the second scan. If you choose not to use the second scan now, you can be credited $15 toward a scan in the future.
AMRAP in 10 minutes of:
Rest ~5 minutes then complete:
WOD Notes: Anyone looking to take a break from shoulders can turn the 1 jerk into a 3rd front squat. Choose a weight that will allow you to complete the entire set unbroken.
Community Notes: Happy Birthday Heather Salamone!
Nutrition Notes: Day 35 of 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!
On a 4-minute clock complete:
Rest 1 minute and repeat for 5 cycles
WOD Notes: At t=0, all athletes run 400m. Upon entering the gym, cycle through as many rounds of Cindy as you can until the clock hits 4 minutes. Remember how far you got! Everyone rests for a minute, and at t=5 minutes you’re out the door for another run. When you come back inside, pick up where you left off on your last round of Cindy. (In other words, if you completed 2 full rounds + 5 pull ups + 3 push ups in round 1, in round 2 you’ll start with push up “4”…) Your score will be the total rounds of Cindy completed. The run should be fast! If you know you’ll struggle to keep them under 2 minutes, scale to a 250m run.
Nutrition Notes: Day 34 of 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!
10 rounds for time of:
Time Cap: 15 minutes
WOD Notes: The Open is here!!!! This is the first WOD of the 2020 CrossFit Games season! If you missed what the Open is all about, check out this post. You can still register until Monday if you want to join in the fun. If you are already registered, be sure to check out the official workout description and standards HERE. A few big ones to highlight: (1) The “ground to overhead” can be accomplished by a snatch or a clean & jerk. (2) For RX athletes, the jump in the burpee needs to be a 2-foot take off and 2-foot landing. (3) If you touch the bar on the jump, you need to repeat the burpee AND the jump.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats about every 20 minutes. During FNL there is no coach-led warm up or instruction; however, we’ll have plenty of coaches and experienced athletes around to help out and answer questions.
Note for Newbies: We encourage everyone, even (especially) our newest athletes, to participate in the Open workouts. Just like our daily WODs, we’ll modify the movements to suit you. If possible, try to attend one of the coached class times. However, if your only availability is 5-7pm, come on in to Friday Night Lights, and we’ll set you up! Even if you don’t plan to do the workout, we encourage you to come in to watch and cheer for the headliner heat and be a part of the Open experience!
Remember, you do not need to be registered for the Open in order to come do the workout!
Headliner Heat: The headliner heat will kick off around 6:00pm. Come on out to cheer for our under-35 age group athletes: Liz, Kelly G, Heather, Ricky, D.E., Iggy, Dan R, Kyle K, Sean B, and Alex W!
Nutrition Notes: Day 33/40. We have ONE WEEK left to our challenge! Congratulations to everyone who’s still going strong! On Day 18 we talked about the fact that high glycemic (sugary) carbs aren’t always bad, especially when timed just before a high intensity workout. If you’re wondering the best way to eat to maximize your performance in tomorrow’s workout, we’d recommend no large meals for at least 3-4 hours before the WOD. You would be fine with a small (200-300 calorie) snack about 2 hours out. Then, right before the workout begins, take in a beverage or quick digesting solid (gummy bears or fruit snacks are a favorite) with 20-30 grams of sugar. The sugar boost will give you energy for the workout and prevent the “crash” that many people experience during a high intensity WOD.
Front Squat 3-3-3-3-3
500m row for time
Open Notes: So far for the headliner heat this Friday we have: Liz, Kelly G, Heather, Dan R, Kyle K, Sean B, John and Alex W. There are still a few more slots for anyone under 35 looking to headline this week. If you are not a headliner, try to be at the gym around 6:00 to cheer them on!
Nutrition Notes: Day 32 of 40. Grass fed vs grain fed beef, 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!
Complete 21-18-15-12-9-6-3 reps for time of:
Nutrition Notes: 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 for you to sign up on Thursday, Oct 17 and Saturday, Oct 19. 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).
Complete for time:
Nutrition Note: Day 30 of 40. Several of our nutrition notes have referenced “Whole30.” If that’s a new term to you, it’s worth knowing about! Whole30 is an elimination diet, where you avoid all potentially inflammatory foods for 30 days to see if they’re having a negative impact on your health without you even realizing it. Much like our nutrition challenge, Whole30 has you eliminate sugar, grains, dairy, alcohol and legumes… but they’re a lot more strict than we are! See the Whole30 rules HERE. The Whole30 website is a wealth of information and support. Our meal service, Kettlebell Kitchen, offers Whole30 approved meals. And thanks to coach eQ for the tip that Zoe’s Kitchen (in the Collegeville Wegmans plaza) offers Whole30 approved meals as well!
Hang Power Clean 1-1-1-1-1
Take 3 attempts to find a max broad jump.
Open Notes: The first workout of the CrossFit Open gets announced this Thursday and will be the workout of the day on Friday! This week’s headliner heat is the under 35 age group and will kick off around 6:00 pm. We’re looking for a handful of athletes to participate in the headliner heat. You don’t need to be a stud athlete be in the headliner heat; we are looking to highlight new, experienced, scaled and Rx athletes! The only prerequisite is a willingness to show up and work hard. Please let us know by Wednesday if you are under 35 years of age and would like to participate in this week’s headliner heat.
Nutrition Notes: Day 29 of 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!
EMOM for 12 minutes of:
WOD Notes: If you fall off the pace (unable to complete the round in a minute), finish the rest of the time as an AMRAP.
Community Notes: Happy Actual Birthday to Pugh!
Nutrition Note: Day 29 of 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.
Back Squat 5×1 (90% 1RM)
Then 3 rounds of:
Schedule Notes: We are rescheduling our nutrition challenge re-test from Friday, Oct 18 to Wednesday, Oct 16 because of the CrossFit Open which we’ll be doing on Fridays. We’ll be putting up the schedule for the second round of inbody scans for anybody who used them.
Community Notes: Happy Birthday Pugh!
Nutrition Notes: 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!
Complete max reps in 2 minutes at each of the following stations:
Rest 1 minute then repeat for a 90 second round and a 1 minute round.
Nutrition Notes: Day 27 of 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:
AMRAP in 15 minutes of:
WOD Notes: Compare to 190222.
Local 5k Trail Run: This Sunday 10/6 the Kimberton Waldorf School has their annual 5k/10k trail run. It’s a fun and beautiful course, and ICA typically has a handful of runners participate each year. For more info or to register visit https://kimberton.org/
Nutrition Notes: Day 26 of 40. In the next few posts we’ll touch on some popular diets you may have heard of. 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 keto 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).
Bench Press 1-1-1-1-1-1
3 rounds NFT of:
WOD Notes: Compare to 190401.
Nutrition Notes: Day 24 of 40. Smoothies! If you’re having trouble eating eggs and oatmeal for the 25th day in a row, it may be worth trying out a smoothy. One of our “go to” recipes consists of 1/2 cup frozen blueberries, 1/2 cup frozen strawberries, 2 tablespoons of peanut butter, a handful of spinach and 2 eggs. If you’re looking for some extra protein, consider some breakfast meat on the side. Chicken sausage or turkey bacon can get the protein up pretty quick without going too high on fat. Make sure to keep trying out new foods. When the challenge is over, you want to have built an arsenal of healthy options that you can incorporate into day to day eating!
The first workout of the 2020 Games Season will be announced on Thursday, October 10. Are you ready?!? (Click HERE to register, or read on for more info.)
The Open is an annual, online, worldwide competition for CrossFit athletes. It’s the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Athletes like you, from all around the world, show up and push themselves to new limits, experience the intensity and camaraderie of competition, and see how they stack up against CrossFitters from around the world. It’s also one method by which elite CrossFit athletes can qualify for the CrossFit Games.
The Open is 5 weeks long, starting on October 10. Every Thursday night an Open workout will be posted to the Games website at 8:00pm. Registered athletes have until that Monday at 8:00pm to complete the workout and post their scores online.
If you are a member at ICA, participating in the Open is easy! We run the Open WODs as the Daily WOD every Friday. We’ll have classes at 5:15am 6:15am, 9:30am, and 4:00pm. After the 4:00pm class we’ll run heats of the workout every 20-30 minutes, which we (and many local CrossFit gyms) refer to as “Friday Night Lights.” Help us make it fun and festive by showing up early and staying late to cheer on your fellow athletes!
Note: If you are a newer athlete and you prefer to have a coach-led warm up and instruction, please attend one of the 4 designated class times. During “Friday Night Lights,” from 5-7pm, athletes will be expected to warm up and get ready for the workout independently… although coaches and experienced members will be available to answer questions and provide guidance!
Even if you don’t officially sign up for the Open, you are encouraged to come in and complete the workout each Friday!!
Every Open WOD has several versions, to encourage participation at all ages and levels. There are Rx’d and Scaled versions of the WOD, plus versions for teens (ages 14-17) and Masters 55+. You can switch back and forth between Rx’d and Scaled each week as needed. If you scale at least 1 workout you’ll be ranked against other scaled athletes worldwide. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.
The Open includes age groups for ages 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, 55-59, and 60+. Although not all age groups get modified versions of the WOD, the groupings allow for athletes to be ranked against others in a more meaningful way.
Each week of the Open we’ll select a handful of athletes to go head-to-head in a heat just for them (similar to the Open announcements). Everyone else gets to spectate and make as much noise as possible to push our headliner athletes to their best! Our headliner heats will be age-based this year, with a week for each of the following:
If you are interested in participating in a headliner heat, please let us know. You don’t have to be a stud athlete to participate… we want to highlight new athletes, experienced athletes, scaled athletes, and Rx athletes! If you have someone in the gym you love to compete against in Daily WODs, here’s your chance to take your friendly competition up a notch.
Register HERE. Remember to choose CrossFit Phoenixville as your affiliate!
If you’re on the fence, sign up! It’s only $20, it will help you push yourself to new limits, and it’s awesome to be connected to the worldwide CrossFit community.
Complete 3 rounds for time of:
WOD Notes: Compare to 180406.
Nutrition Notes: Day 23 of 40. Your diet should include tons of colorful vegetables. Go for local and seasonal whenever possible. When is it worth buying organic? If you’re buying one of these “Dirty Dozen” items, it’s worth paying the extra for organic. Another good rule is if you peel it before eating it (or don’t eat the skin), organic isn’t as important. Frozen vegetables can be a budget friendly option!
Complete 21-15-9 reps for time of:
Complete 100 double unders after each set.
WOD Notes: For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and complete this workout as an AMRAP in 10 minutes of 15 front squats, 100 single unders.
Nutrition Notes: Day 22 of 40. Sushi! Sushi can be a great way to stay healthy and eat out while on the challenge provided you are informed before you go out. It is worth noting that there are generally 3 different types of “sushi”:
You can get a pretty balanced meal by ordering a combo of the 3 as long as you go in with a plan. Just don’t go out with the plan of ordering 3 California rolls and call it a night!
Starting a round every 5 minutes, complete 5 rounds of:
WOD Notes: The plate run will be from the garage door to Jefferson St and back into the gym. We will record total toes to bar completed. The scale for toes to bar will be either max consecutive hanging knee raises or 15 toes to post.
Community Notes: Happy Birthday Kevin K!
Nutrition Note: Day 21 of 40. What is inflammation? Inflammation is the body’s attempt to heal itself after an injury, defend itself against foreign invaders (such as viruses and bacteria), and repair damaged tissue. There are two types of inflammation: acute and chronic (“systemic”) inflammation. Acute inflammation is short-term and the effects subside after a few days. Examples are a sprained ankle, a cut, or an infection. Systemic inflammation is long-term, low-grade inflammation, present with conditions such as osteoarthritis, autoimmune diseases, allergies, inflammatory bowel disease, etc. Lifestyle and environmental factors can also lead to systemic inflammation, for instance: poor diet, lack of exercise, stress, pollution, etc. Scientists are still working to understand all the health implications of chronic inflammation, but it is believed to play a role in heart disease, diabetes, lung issues, bone health, depression and cancer. By avoiding inflammatory foods (gluten, dairy, sugar, legumes) we can start to reduce systemic inflammation in our bodies. Take it a step further by eating foods known to have anti-inflammatory properties: cold water fish (high in omega-3), cruciferous vegetables, berries, and certain spices such as turmeric, ginger, cayenne, and nutmeg.
2019 Games Workout – “The Standard”
With a partner, complete for time:
WOD Notes: This was the final individual workout of the 2019 CrossFit Games. The top 10 men and women each completed this workout on their own, at the end of a grueling weekend of competition. Today we’re tackling it in teams of 2. Partners will share the reps (one working at a time), and the movements must be completed in order. The scale for muscle ups will be 60 pull ups + 60 push ups. If any teams finish and have more in the tank, feel free to start a 2nd round and see how far you get! There will be a 25 minute cap. Lastly, any athletes who want to tackle this solo are welcome to do so.
Community Notes: Happy Birthday Kirsten!
Nutrition Note: Day 20 of 40. You’re halfway there! Hopefully you’ve started to notice some changes in your performance and how your clothes fit from the last 20 days of clean eating. As you enter the second half of the nutrition challenge, start to take note of some of the practices you’ve developed that might be sustainable for you after the challenge is done. It is nice to have an end date in sight, but even better if you can learn a few tricks to make healthy eating easier down the road!
Sumo Deadlift 5-5-5-5-5
10R/10L KB arm bars NFT
WOD Notes: Compare to 180720.
Nutrition Notes: Day 19 of 40. If you’re looking for a spot for breakfast or lunch in town, Steel City Coffee House has some options for you! They offer gluten free versions of their sandwiches and flat breads, some breakfast options including a poached egg and potato bowl, and salads including a chicken and bacon salad. During this challenge, we prefer that you select carbohydrates from unprocessed sources such as fruits, veggies, oatmeal, quinoa, rice, potatoes etc. But if you need to eat out, knowing a few places that offer gluten free options is a good start!
Complete for time:
Then 5 rounds of:
Then 1000m row
Nutrition Note: Day 18/40. Sugar 401. High glycemic carbohydrates aren’t always bad. They can actually be beneficial for an athlete, when timed just before/during an intense workout. The resulting insulin spike will increase blood flow and the uptake of glucose into your muscles, and help with muscle repair, while suppressing the release of cortisol (a negative “stress” hormone). For athletes whose primary goal is muscle gain or rapid recovery, consuming 30-50 grams of high-glycemic carbs before and during the workout may help you reach your goals. You should also eat plenty of low-glycemic carbohydrates throughout your day, especially in the couple hours before your WOD, to ensure adequate glycogen stores. If you’d like to understand more, the book “Nutrient Timing: The Future of Sport Nutrition” is a wealth of information!
“The ICA 5k”
Run or row 5000m (for time)
WOD Notes: Don’t you cherry pick, you bums. This benchmark comes around only once a year, and it’s going to be a beautiful day for a run! Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare run to 180922. Compare row to 180829.
Community Notes: Happy Birthday Eric!
Nutrition Notes: Day 17 of 40. Today’s topic is healthy fats. For those on the macro diet, what do you do if you realize you’re coming up short on fat? Some of the best sources of fat are canned coconut milk and avocados. Other inexpensive options are coconut oil, olive oil, and ghee. (Although ghee is derived from butter, it’s healthier than butter, since butter contains butterfat, milk solids and water, whereas ghee is pure butterfat.) When it comes to fats, beware the temptation to use nuts, seeds, and nut butters as a primary fat source, since they’re not your healthiest option and they tend to be pricey. Also, many nuts are roasted in seed or vegetable oils – a less healthy option – so always go for dry roasted. (For more information on nuts, check out this article from Whole30.)
Front Squat 1-1-1-1-1
200m farmer carry NFT
WOD Notes: Compare to 190501.
Nutrition Note: Day 16 of 40. Estimating Macros. If you enjoy going out to eat, sticking to our level 2 (weigh and measure) can be difficult. If you are on level 1, you can find something that looks like meat, veggies and potatoes or rice at almost any establishment. Trying to discern how much butter was in said rice is another challenge altogether. We find that if the restaurant you are in doesn’t have it’s nutrition posted online it is often best to estimate the macros in your meal. We’re two weeks in and you are probably starting to recognize approximate quantities of meat and carb as you weigh them. Use that new found approximating ability on your meals out. It often means you’ll leave some carb on the plate as most restaurants love to give you plenty of rice or fries with your meal. Your numbers won’t be exact but it is still way better than “if I can’t find the macros, I’ll just eat anything I want.”
If you can’t bring yourself to estimate, you can always find a chain restaurant online and use their numbers for a similar meal. We’ve used Champp’s and Uno Pizzeria’s menu in the past. (I’m intrigued by the burger with 252g of fat at Uno’s.)
Complete 3 rounds for time of:
WOD Notes: Plan on completing the first set of push presses in no more than 3 sets and choose the weight accordingly. For today, 1 touch right + 1 touch left = 1 Russian twist.
Nutrition Note: Day 15 of 40. Sugar 301. The glycemic index is a system of assigning a number to carbohydrate-containing foods that indicates how quickly the carbs break down into glucose and enter your blood stream. A simple way of thinking about glycemic index is it tells you how much a particular food will spike your blood sugar. The smaller a food’s glycemic index, the less impact it will have. A value of 100 is the value for pure glucose. Foods that are close to how they’re found in nature tend to have a lower glycemic index than refined and processed foods. Also, foods that include some protein and fat tend to have a lower glycemic index. Of course, glycemic index shouldn’t be the only thing you consider when making choices about what to eat. Calories, vitamins, and minerals are important too! (For example, potato chips have a lower glycemic index than oatmeal… but oatmeal has more nutrients.) Lastly, remember that portion sizes matter. The more carbs you eat, no matter the glycemic index, the more they’ll affect your blood sugar.
Complete 5 rounds of 30 seconds on, 30 seconds off:
WOD Notes: Compare to 180909.
Nutrition Note: Sugar 201. How does your body regulate blood sugar? There are two key hormones – insulin and glucagon – that keep your blood sugar (glucose) in balance. As you digest carbohydrates, your blood glucose rises, which triggers your pancreas to release insulin. The insulin travels to your cells and tells them to take in the glucose where it can be used for energy. Liver and muscle cells can also convert glucose to glycogen for storage for later use. Several hours after you eat, the glucose levels in your blood start to fall below the desired range. Your pancreas now produces glucagon, a hormone that signals your liver and muscle cells to change the stored glycogen back into glucose and release it back into your bloodstream, where your other cells can use for energy. So how does excess sugar lead to weight gain? Once the liver is full of glycogen, it starts turning glucose into fatty acids for long-term storage as body fat. That’s why, in his “World Class Fitness in 100 Words,” Glassman gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”
Complete 4 rounds for time of:
Community Notes: Happy Birthday Kelly G!
Nutrition Note: Day 13 of 40. Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watch this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.
AMRAP in 15 minutes of:
Complete 5 burpees at the start of each minute.
WOD Notes: Choose a burpee scale that will allow you to have at least 30 seconds to work every round.
Nutrition Note: Day 12 of 40. Pre-made meals. If you find it difficult to meal prep each day, pre-made meals could be a great option for you. Below are 4 options for where you might find meals on the go:
Kettlebell Kitchen – You’ve probably already heard of this one as the meals get delivered to our gym twice a week. If you are interested in trying out KBK, the code ironcross will get you $25 off your first two orders. You will need to order a week in advance so plan accordingly.
Snap Kitchen – There is a snap kitchen located in Malvern which sells meals on par with KBK. Good food with quality ingredients and the macros are right on the label.
Forestas – This is the old timey market across the street from our 800m turn around! If you’ve never been in there, it is worth checking out. They’ve got some meals prepped that are old school: meatloaf, green beans and mashed potatoes, roast beef with veggies and some options less aligned with our challenge. Are there breadcrumbs in the meatloaf? Probably. Is it better than bailing and grabbing McDonalds? Definitely.
Giant – In the deli section of giant are a few meals of vastly varying quality and quantity. You can get mac and cheese with pork in it (don’t do it!) or chicken and broccoli with white rice. Take a look at the label as some of these meals are designed to be for a small family or at least split in two.
If prep time is short or if you are simply looking to change up your menu, these can be some great options to keep you going!
EMOM for 25 minutes of:
WOD Notes: The goal today is to increase gradually over the course of 25 minutes. If you are newer to snatches and don’t feel comfortable going heavy, it may be worth hitting 2 or 3 power snatches each minute.
Nutrition Notes: Day 11 of 40. If you haven’t checked out the Phoenixville Farmer’s Market yet, it’s a great place to buy fresh and local meat, eggs, fruits, and vegetables. The market is open on Saturdays from 9:00am until 1:00pm at 200 Mill St (under the Gay Street bridge). Any given Saturday there’s a decent chance you’ll run into another ICAer there! Just be warned – there’s a decent selection of baked goods too, so bring your resolve with you if you go! For a list of providers click HERE (not all are present each week).
With a partner complete for time and distance:
WOD Notes: Each person will complete 3 x 800m runs. While one partner runs, the other will row. When the runner returns the partners will switch. We will record two results: time for the team to complete 3 miles of running and total meters rowed. Those who don’t run can sub 1.5 miles on the airdyne bike or 800m on the ski erg. (Note: each run interval should be less than 5 minutes; modify distance if needed.)
Nutrition Note: Day 10 of 40. You’re 25% of the way there! Finding a quick snack on the go while keeping to as few ingredients as possible can be challenging. One of the bar options we use is from the DNX company. They have a host of meat based bars that taste pretty good and generally have between 10 and 15 grams of protein and around 10g of fat. Most of the options have very little carb. At a little under $3 per bar, they typically won’t end up as an every day option but can help you stay on track in a pinch. You can check out their site HERE if you are interested.
Complete 21-15-9 reps for time of:
WOD Notes: Compare to 190320.
Communitty Notes: Happy birthday Ray Z!
31Heroes Notes: The fundraising totals are in, and ICA took 3rd place worldwide this year! We raised $3,794 to help support the families of the 31 heroes and veterans suffering from TBI and PTSD. Thank you to everyone who participated and donated! Congratulations to CrossFit Midtown for taking 1st with more than $10,000 raised, and Hudson River CrossFit who raised $4,898 and took 2nd. We are already getting excited for 31Heroes 2020, which will our 10th 31Heroes fundraiser!!
Nutrition Notes: Day 9/40. Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:
Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift)
3×10 close stance goblet squats
WOD Notes: This squat day is as much about ideal positioning as it is about moving heavy weight. Focus on maintaining a stable position at the bottom of that 3rd squat and try to keep from continually sinking during the pause. This will limit the overall weight you move but will give you a great leg day and help to refine your technique.
Community Notes: Happy Birthday to two of our newer ICAers: Watson and Gisela!
Nutrition Note: Day 8 of 40. Today’s food guide takes you to Panera Bread. If Panera is an option for you, you can choose from several grain bowls and salads to keep in line with the nutrition challenge. Their online menu (found HERE) is helpful in that it allows you to customize your meal and see what happens to the macros. For example, if you order the Mediterranean grain bowl without cheese, it comes out to 29F/67C/40P for a total of 690 cal. If I were ordering this meal, I’d likely remove the lemon tahini and hummus which changes the profile to 14F/56C/36P for a total of 480 cal. As always, it is beneficial to plan and create your meal before you get to the restaurant so you know how that meal will fit your plan!
Complete 12, 9, 6, 3 reps for time of:
WOD Notes: The power cleans should be heavy enough that you need to drop every rep. Use the same barbell for evil wheels. If you can’t get close to parallel on evil wheels, sub banded dead bugs (L+R=1).
Nutrition Notes: Day 7/40. What do you do when you’re hungry but it’s not time for your next meal? One thing to try is a zero calorie beverage. Water is best, but seltzer, unsweetened tea, or black coffee are all options too. However, if you’re routinely hungry outside of your meal times, be sure to let us know. If it’s also accompanied by low energy, you may just need more calories!
Schedule Notes: Yoga with Jana at 11:15am!
With a partner complete 2 rounds for time of:
WOD Notes: One athlete will work at a time except for the 200m run which both athletes will complete together. You must complete all the reps at one station before moving to the next, but reps can be split between partners however you’d like. There will be a 30 minute time cap.
Nutrition Note: Day 6/40. A good place to grab a quick bite and stay true to the challenge is Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P. We recommend calculating the macros before you go, because the numbers can add up quickly… A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!
Split Jerk 2-2-2-2-2
5 R/5L Turkish get ups (as heavy as possible)
WOD Notes: Each set will consist of 1R+1L split jerk. Do your weaker side first!
Nutrition Notes: Day 5/40. What are you doing to set yourself up for success over the next 3 days – your first weekend of the challenge?! Many of us ace our food prep on M-F, but Saturday and Sunday throw our normal routine into choas. We’re stuck in the car running errands or traveling, we go out on the town, attend family gatherings, watch football games, etc. It’s important to have a plan for what you’ll eat (and when you’ll eat it). Don’t wait until you’re hungry to plan your next meal – that will increase the likelihood of making poor food choices. We recommend that you write down your meal plan first thing every morning… When it’s in writing, you’re more likely to stick to it!
Complete 3 rounds for time of:
WOD Notes: The hang muscle snatch starts with the bar somewhere between your knees and hips, and ends overhead on straight legs. See a video demo HERE. Choose a weight that feels light and allows you to complete all 25 reps in no more than 3 sets even when tired. If you have shoulder pain, modify to hang muscle cleans at a slightly heavier weight.
Community Note: Good luck to John, Boelker, Ricky, Dan E, Steve M, and DE, who are competing at the Rock of Ages III competition this Saturday at Central Bucks CrossFit! As always, spectators are welcome and encouraged! For more info check out the event Facebook page HERE.
Nutrition Note: Day 4/40.
Whether you’re following Level 1 or Level 2, make it a goal to eat protein with every meal. An easy source of protein for on-the-go is a pack of tuna, chicken, or salmon. One of our favorites is this buffalo tuna, good for 15 g protein, 1 g fat and 1 g carb. Pair it with a small banana or medium sized apple (approximately 20g carb), and you have a decent little afternoon (or post-WOD) snack.
AMRAP in 12 minutes of:
WOD Notes: Choose a front squat weight that will allow you to get through each set of 15 in no more than 3 sets, even late in the workout.
Community Notes: Happy Birthday Sofia!
Nutrition Note: Day 3/40. What is gluten and why are we avoiding it? Gluten is a family of proteins found in grains like wheat, rye, and barley. It’s in bread, pasta, cereals, baked goods, and most processed foods. Individuals with celiac disease are gluten intolerant and sensitive to even the smallest amounts of gluten. However, many non-celiac individuals also react negatively to gluten, experiencing bloating, tiredness, stomach pain, or diarrhea. The best way to find out if you are sensitive to gluten is to follow a gluten-free diet for a few weeks and note how you feel. Then re-introduce gluten and see if you react negatively. For our challenge, we’re asking you to eliminate gluten for 6 weeks. You should get the bulk of your carbohydrates from fruits and vegetables, and when you need a higher density carb there are many gluten-free grains including oats, rice, corn, and quinoa.
Deadlift 5×5 (75% 1RM)
Accumulate 1 minute of scales left, 1 minute of scales right.
5 minutes of posterior chain stretching or twisting
Community Notes: Happy Birthday Ben!
Nutrition Challenge Day 2: We will periodically offer some suggestions of how to eat on the go while sticking to the principles of the challenge. Today we start with the cobb salad at Wawa. Note the macros include the cheese which was separated nicely in a small container. With the cheese removed the macros would come to approximately 8F/7C/26P. Those of you looking for more carb could also grab a banana or cup of fresh fruit. Are the ingredients perfect? No. Does it beat out a hoagie? Yes!
“2019 Nutrition Challenge Performance Test”
Complete for time (15 min cap):
WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter.
Nutrition Challenge Day 1: IT’S GAME TIME!!!! Our 2019 Fall Nutrition Challenge starts tomorrow morning. That means 40 days of determination and clean eating! If you’ve been living under a rock and haven’t seen any of our nutrition challenge posts, click HERE to read all about it. And if you’ve been procrastinating, there’s still time to sign up! Add your name to this spreadsheet and talk to us ASAP to set up an eating plan.
For our *52* currently registered challenge participants – spend some time tonight figuring out your meals for tomorrow. Having a plan in place makes it infinitely more likely you’ll succeed! Remember that all participants are expected to keep a food log for the duration of challenge, and complete the performance test on 9/9 and 10/18. Questions or concerns? Hit us up by email or on the ICA Nutrition Facebook group. Let’s do this ICA!!!
Community Notes: Happy Birthday BWat, Coach Heather, and Sydney!
Complete 5 intervals, each for time, of:
WOD Notes: Work in groups of 2 or 3. For a team of 2, this will be “partner interval” style. For groups of 3, one will work while two rest (and spot). Record your fastest and slowest times.
Community Notes: Happy Birthday Quinn!
Complete 5 rounds for time of:
WOD Notes: Each movement should take less than a minute. Modify weights and reps as needed to meet this goal.
Inbody Notes: We have expanded the schedule to accommodate appointments for the inbody scans! There are now some earlier time slots available on Saturday and some time slots available Friday (today) in the evening. Please sign up for a specific time (not just Saturday 6:30-8:30) by clicking HERE and selecting the tab at the bottom for the day you are hoping to come.
Run 1 mile.
Run 1 mile.
Run 1 mile.
WOD Notes: The rest will be approximately 5 minutes between efforts. The goal is to spend fewer than 30 minutes running. That may mean 1, 2 or 3 of the runs are swapped for 800m to get the desired time domain. Run fast!
Nutrition Notes: If you signed up for an inbody scan Thursday (tonight) or Saturday, please go to the sign up sheet HERE, select the tab at the bottom for Thursday or Saturday and sign up for a time slot. Please arrive 10 minutes before your appointment time. Additionally we have extended the Saturday AM window until 9:30 am for scans.
Reminder of guidelines for the most consistent results on the inbody:
Complete 10-20-30-40-50 reps for time of:
Complete 15 burpee box jump overs (24/20″) after each set.
WOD Notes: Compare to 170224.
KBK Note: Reminder that Kettlebell Kitchen orders are due by Wednesday at midnight for delivery on Sunday, just in time for our Fall Nutrition Challenge. New customers can use code “IRONCROSS” for $25 off your first 2 orders. If you’re considering the KBK Method (12 meals/week for 4 weeks along with nutritionist support), click HERE for more info.
Complete for time:
WOD Notes: Compare to 170415.
Community Notes: Happy Birthday Fili!
Complete 30 rounds for time of:
WOD Notes: The goal today should be to go unbroken through the first 20ish rounds on push ups. Scale to 2, 3 or 4 push ups per round as needed.
Community Notes: Happy Birthday Vince!
Complete 4 rounds for time of:
WOD Notes: The scaling options for the handstand walk are, in order: handstand hold with 20 shoulder touches, handstand hold for 30 seconds, or 3 to 5 wall climbs.
Community Notes: Happy Birthday Steve K!
ICA’s 2019 Fall Nutrition Challenge
Every single member at ICA! This a FREE nutrition challenge, so there is no excuse to not join in!
Monday September 9 – Friday October 18
For most of us, “summer” and “clean eating” don’t go hand-in-hand. Cookouts, beer, ice cream… much of our summer fun revolves around food. That’s why every Fall we run a nutrition challenge at ICA, designed to kick our summer bad eating habits to the curb and get our diet back on track. For 6 weeks, we’re asking you to commit to a diet of REAL FOODS, and challenge yourself to avoid alcohol, gluten, added sugar, and dairy. We guarantee that you’ll emerge from this challenge feeling AMAZING and performing better than ever.
From September 9 – October 5, Kettlebell Kitchen is running a 4-week nutrition program called “KBK Method.” You will get 48 meals (2 meals a day, 6 days a week, for 4 weeks). In addition to nutrient dense meals, you’ll also receive two complimentary consultations with a KBK nutritionist, weekly texts/emails from a success coach dedicated to keep you on track, and a journal to hold you accountable and help keep track of your goals and progress. There are various diet options depending on your goals:
For our Fall Nutrition Challenge, the KBK method isn’t it’s own “level,” but it would be a fantastic way to help you meet your Level 1 or Level 2 nutrition plan. We have found KBK meals to be instrumental in helping us keep our eating on track year round, and we’re happy to answer any questions you may have. To read more about the KBK method, click HERE. Any questions about KBK method can be directed to ICA member Daria Kossuth at DariaKossuth@gmail.com.
ICA is proud owner of an Inbody Body Composition Analyzer, a professional grade device that accurately measures your overall body mass, muscle mass, water mass, and fat mass. It even calculates your basal metabolic rate, i.e. the number of calories your body burns at rest. Getting an Inbody scan before and after the challenge is a great way to measure your progress.
At the end of the challenge we will pick 3 winners – one Beginner, one Advanced, and one Spirit award. “Beginner” members are anyone who has been with ICA less than a year, or for whom this is their first nutrition challenge with us. Winners will be selected primarily on performance improvements, but we will also consider body measurements (especially InBody results) and diet adherence.
Shout out to our challenge winners from the last 3 years!
We have a Facebook group that was set up during last year’s challenge to provide members with a place to ask questions, share knowledge, post recipes, and generally provide support. If you want to join the group, link HERE.
Banded Deadlifts 10×2 (50% 1RM on bar)
Take 10 minutes to stretch something that is tight.
WOD Notes: Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350 should use purple, 350+ should use green.
Community Notes: Happy Birthday Coach Iggy!
Complete 21-18-15-12-9-6-3 reps for time of:
Complete 2 rope climbs after each set.
Community Notes: Happy Birthday Stacey and Sage!
Complete 3 rounds for time of:
WOD Notes: The power snatches in this workout should take less than 2 minutes. If you don’t feel comfortable with a barbell snatch, you can do 10R/10L DB snatch (70/50#). The sub for bar muscle ups will be 10 pull up and 10 push ups.
Schedule Notes: On Labor Day we will have classes at 7:30, 8:30 and 9:30 am. All other classes that day are cancelled.
Complete 5 rounds of 40 seconds on, 20 seconds off of:
WOD Notes: Alternate arms on the dumbbell push press as needed. Score is total reps completed.
Community Notes: Happy birthday Rob G and Saritha!
Bamboo Bench Press 3×20
1 Board Bench Press 2-2-2-2-2
WOD Notes: A 1 board bench press is done with a small board on your chest. It eliminates the bottom 1.5″ of the motion and typically (but not always) allows you to move a little more weight. It also helps you work through the normal “sticking point” in a bench press.
Event Notes: If you’re around tomorrow between noon and 3 come out to the Phoenixville Fitness Mixer at the Rootdown Biergarten! Cost is $10 cash at the door. You can find more details via Facebook by clicking HERE.
Community Notes: Happy Birthday Shawn C!
“Ringer 1 and Ringer 2″ (2019 Games Events 10 and 11)
Complete 30-20-10 reps for time of:
Time cap 9 minutes. At the 10 minute mark,
Complete 15-10-5 reps for time of:
Total cap 18 minutes.
WOD Notes: Here’s your chance to test out another 2019 Games workout! The Games version used an air bike in place of the row, required a vertical jump at the top of each burpee (touching a set of rings), and had shorter time caps. We did not change the weight of the overhead squat, so keep that in mind when you are planning your weight… the Rx weights are heavy! Slower rowers should consider scaling to 21-14-7 calories.
Community Notes: Happy Birthday KtM!
Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town. Cost is $10 cash at the door which gets you a great team workout with other like minded athletes and a beer or soft drink of choice afterwards! You can RSVP and find out more info HERE.
Community Notes: Happy Birthday Natalie Murray!
With a partner complete for time:
WOD Notes: With one partner working at a time, complete all the movements above in order. You may change who is working at any time and the work does not need to be (nor can it be) split evenly.
Community Notes: Happy Birthday Johnny!
Complete 5 rounds each for time of:
WOD Notes: Start a new round every 5 minutes. Scale to ensure you finish each round in less than 4 minutes. Anyone who did 200 burpees may want to sub out pull ups or KB swings for push ups. Record your slowest and fastest round!
Complete for time:
WOD Notes: Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include 100 or 150 burpees for time. There will be a 25 minute cap on this WOD. Compare to 180813.
Community Notes: Happy Birthday Zoe, and Zoo!
Complete 5 rounds for time of:
WOD Notes: This workout is an ICA modification of a CrossFit Games workout that is listed below. If you are really solid on some of these movements, feel free to swap them out!
5 rounds for time of:
Then 100 dead bugs NFT (50R/50L)
WOD Notes: Those of you with any kind of hamstring issues should not hit a full sprint today. Use it as some good old fashioned conditioning! Those of you who love to sprint, get ready.
31Heroes Notes: Thank you to everyone who participated in our 9th annual 31Heroes fundraiser! We are currently sitting in 4th place for total amount raised with a total of $2810. Once the site is updated to reflect the donations we collected at the event, we should jump to 3rd place with a total of over $3600! Our team donation page will remain open until August 31st, so there’s still time if you wanted to contribute. Thank you team ICA!
Complete 50-40-30-20-10 reps for time of:
Community Note: After our 31 Heroes event this weekend we ended up with a lot of extra chicken wings from Uncle B’s. Anyone interested should bring a container and grab some out of the fridge. There’s some pizza too.
AMRAP in 15 minutes of:
WOD Notes: Think of this as prep for our annual “200 burpees for time” WOD, coming soon! If you perform Russian KBS in lieu of American KBS, increase the reps to 15/round.
Schedule Notes: There is only one class tomorrow, at 9:30am. We wrongly assumed most of the gym would want a rest day after 31Heroes! Class is already full, so the late cancel policy is in effect. Anyone who removes their name after 8:30am (or no-shows) will be charged a $10 late fee. If you’re looking for an active recovery day, join us for yoga at 11:15am!
Community Notes: Happy birthday Bri!
“31Heroes – Workout to Remember”
In teams of 4, complete as many reps as possible in 31 minutes of:
Event Details: For full event details, head on over to our Event Page! A few highlights:
Thank you for 8 amazing years, ICA! We are grateful for each and every one of you, and hope to be a part of your #fitlife and #fitfam for years to come!