Workout of the Day
Complete 8 rounds for time of:
Time cap = 12 minutes.
Then take 10 minutes to find:
WOD Notes: Choose a double under option that will allow you to complete most rounds in 20 to 40 seconds. Chest to bar pull ups should take 1 or 2 sets for the first several rounds.
Workout of the Day
Complete 8 rounds for time of:
Time cap = 12 minutes.
Then take 10 minutes to find:
WOD Notes: Choose a double under option that will allow you to complete most rounds in 20 to 40 seconds. Chest to bar pull ups should take 1 or 2 sets for the first several rounds.
Workout of the Day
Complete 4 rounds each for time of:
Start a new round every 6 minutes.
WOD Notes: Plan your movements today so that the first round will take around 2 minutes and the later round should take 3 to 4 minutes. It would be a good idea to cap yourself at 4:30 in any given round.
Workout of the Day
Complete 6 sets, building in weight, of the following complex:
Then complete:
WOD Notes: The goal today is to build to a heavy single of the power clean complex. Try to keep your footwork consistent as the weight goes up!
Workout of the Day
With a partner, AMRAP in 20 minutes of:
Partners can switch at any time but reps cannot be completed until your partner is in their static hold.
WOD Notes: Choose a deadlift weight that will let you hit sets of 10 even when tired. Toes to bar can be modified to hanging knee tucks, toes to post, sit ups or double leg mountain climbers.
Community Notes: Happy birthday Dan T!
Workout of the Day
“The Firebird”
Complete 5 rounds for time of:
Time Cap = 50 minutes.
OR
“The Firebird Express”
Complete 5 rounds for time of:
WOD Notes: Please arrive 30 minutes before the scheduled class time! We’ll have a separate room ready for warm up purposes and a coach on hand to help get your modifications set for the workout. Once we roll into the main room, we’ll kick off the workout within about 5 minutes!
Workout of the Day
Overhead Squat 3-3-3-3-3-3
Then complete 3 rounds NFT of:
WOD Notes: If you’re feeling good on OHS, shoot for your first set to be around 60% of your 1RM. Building to ~85-90% by the final set should be possible.
Community Notes: Happy Birthday Ed!
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Choose a DB weight that will allow you to complete each round in 1 to 3 sets.
Workout of the Day
Complete 21-18-15-12-9-6-3 reps for time of:
Complete 2 rope climbs after each set.
Time Cap = 20 minutes.
WOD Notes: Choose a thruster weight that will let you complete each round in 3 sets or fewer. Rope climbs may be modified to 1/round or a lower height or pull ups (8/round).
Reminder: We have a revised holiday schedule this week. See below:
Fitness Notes: CrossFit Lock 60 is holding a Deka Strong challenge (a Spartan event) this Saturday. If interested, you can find out more details HERE!
Community Notes: Happy Birthday Jess Smith!
Workout of the Day
Sumo deadlift 5-5-5-5-5
Then 3×10 bent over rows (30-40% 5RM sumo deadlift)
WOD Notes: The sumo deadlifts should be “touch and go” today. Shoot for just tapping the plates to the ground and immediately lifting back up!
Workout of the Day
AMRAP in 8 minutes of:
Rest 4 minutes then AMRAP in 8 minutes of:
WOD Notes: If squat snatches don’t feel good for you, consider power or split snatches or squat cleans. The main scales for bar muscles ups today will be jumping bar muscle ups or strict pull ups.
Community Notes: Happy Birthday Andrew Murray!
Workout of the Day
Complete 4 rounds for max reps in 1 minute of:
Rest 1 minute between rounds.
WOD Notes: For most people, the intensity in this workout will come by way of consistently moving. None of the 3 movements are designed to be performed with speed in mind but instead should be technically sound and smooth. See if you can keep moving for 3 minutes straight each round!
Workout of the Day
Push Press 3-3-3-3-3-3
Then complete in as few reps as possible:
WOD Notes: The goal on the burpee broad jumps is to be fluid and explosive! You should strive to start your jump as soon as you feet hit the ground and jump as far as you reasonably can.
Workout of the Day
Complete 5 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: The run and power cleans should take 90 seconds per round or less each. Choose a weight that will likely be done in singles but for which there is no risk of failure.
Schedule Notes: Sign up soon if you’re interested in running The Maren Mile at the Phoenixville track on Sunday, Nov 27. It’s a great way to test your mile on a flat track and a great cause to support!
Community Notes: Happy Birthday Allen and Ryan A!
Workout of the Day
“Cindy”
AMRAP in 20 minutes of:
WOD Notes: The goal today should be to get beyond 10 rounds! Some common scales are to modify pull ups and push ups to 3 and 6 reps respectively or complete ring rows. If you use bands, make sure it is set up such that you can quickly transition in and out of them!
Schedule Notes: We’ve got our schedule set for “The Firebird” (our annual in house benchmark) on Thanksgiving day! We’ll hold 5 classes (6, 7, 8, 9 and 10 am). Unlike previous years, we’ll have a separate warm up area and we ask that you arrive 20 to 30 minutes ahead of your class time. A coach will get you warmed up and make sure you have all your scales set so that we can start the workout VERY close to the class start time. Sign up in Wellness Living if you plan to attend!
Workout of the Day
Front Squat 5-5-5-5-5
Then Tabata:
WOD Notes: Choose a box height for the lateral plyo skier hops that let you move dynamically through the rounds. There should not be a noticeable pause on the floor!
Workout of the Day
Complete 8 rounds for time of:
Time Cap = 16 minutes.
WOD Notes: Choose a weight today that lets you complete the push jerks in 1 or 2 sets in each round. The box jumps should ideally take 30 seconds to 1 minute/round.
Workout of the Day
“Open 20.2”
AMRAP in 20 minutes of:
WOD Notes: We do have a somewhat limited supply of DBs so you may end up with a slightly heavier or lighter set. KBs would also be an option today! Compare to 191018.
Reminder: There will be an 11:00 free class completing the workout “Chad” in honor of Veteran’s day this week! Sign up in Wellness Living if you plan to attend.
Community Notes: Happy Birthday a day late to Allison S and Lindsay J!
Workout of the Day
Power Snatch 3-3-3-3-3-3
Then complete:
WOD Notes: The power snatches today are designed to be touch and go reps unless you know it is uncomfortable to lower the bar from overhead. In which case, drop and reset each rep!
Workout of the Day
Complete 6 rounds, each for time of:
Start a new round every 4 minutes.
WOD Notes: Choose scales today that allow you to end in the 1:30 to 2:30 range each round. It would be a good idea to cap yourself at 3 minutes in any round so that it doesn’t get out of hand! Choosing a wallball weight/height that lets you complete each round in 1 or 2 sets would be a good idea.
Veteran’s Day Note: Happy Veteran’s Day and thank you to all who serve! Coach Ricky will be running a heat of “Chad” this Saturday at 11:00 am for anyone interested. Sign up in Wellness Living if you’re interested!
Workout of the Day
2021 Nutrition Challenge Performance Re-Test!
WOD Notes: If you’re part of the nutrition challenge, you should be shooting for the same version of this challenge that you did last time. Hopefully you have some notes in SugarWOD! If you aren’t part of the nutrition challenge then do any version of the workout you like!
Workout of the Day
Bench Press 5-5-5-5-5 (1-board)
Then EMOM for 8 minutes of:
WOD Notes: A 1-board bench press means you’ll place a piece of 2×4 lumber on your chest which stops the bar just short of full range of motion. This allows most athletes to work at their “sticking point” in the bench. For most athletes, it will increase your bench weight by ~5%. For the handstand hold, feel free to work wall climb holds, A-frame holds or a handstand at a reduced time (15 or 20 seconds).
Community Notes: In honor of Veteran’s day, we’ll be holding a 90 minute class this Saturday at 11:00 am in addition to the regular schedule. During this session, we’ll complete the hero workout “Chad” – 1000 step ups for time with a weighted backpack. If you sign up for this, you can feel free to tackle it with a partner or unweighted. If you are planning to go weighted, BYO backpack!
Schedule Notes: Due to low attendance, the 6:00 pm will no longer be offered on Fridays. The 4:00 and 5:00 pm will be on as usual!
Nutrition Notes: One more day! As you round out the 2021 nutrition challenge, consider what lifestyle changes seem sustainable and which will end. For anyone interested in continuing on with an added level of accountability, we do offer ongoing nutrition counseling. Reach out to Coach Ricky or John if you’re interested!
Thank you to everyone who came out to support team ICA at the bed races! Big congrats to Ricky, Kevin, Frank W, Robbie and their fearless(ish) pilot Zoe for winning the race!
Workout of the Day
Complete 2 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: You can alternate hands as often as you like for the KB work today. Choose a run distance that will take less than 2 minutes.
Nutrition Notes: Only 2 days to go! If you’ve been crushing this challenge the whole way, you may be having some significant cravings by now. Maybe ice cream or cheeseburgers have been haunting your dreams the past few weeks. If you are planning to break the challenge with some indulgence, then do it! I would suggest that you have a plan for that meal. As we all know, a meal can snowball into a day, into a week, into every day. If you have been enjoying the way you feel, look and perform during this challenge, start to apply some of the sustainable aspects of your eating to the days after the challenge!
Workout of the Day
Complete 8 rounds, each for time of:
Start a new round every 3 minutes.
WOD Notes: Choose scales/weights that ensure you finish every round in under 2 minutes. A bear complex is a continuous completion of a: power clean/front squat/push press/back squat/push press. If you don’t feel comfortable lowering a bar onto your back for the bear complex, complete a power clean/thruster/thruster instead.
Nutrition Notes: 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:
Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.
Workout of the Day
Deadlift 4-4-4-4-4
Then
Lateral KB goblet squat 3×16 (8R/8L)
WOD Notes: Choose a KB weight for the goblet squats that allows you to get a solid range of motion without your heel coming off the floor.
Community Notes: It’s bed race day!! Come to Reeve’s park from ~11:00 to 1:00 to support team ICA through this annual fundraiser held by Ann’s Heart. It should be a fun time all around!
Nutrition Notes: 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.)
Workout of the Day
Complete for time:
Time Cap = 25 minutes.
WOD Notes: Choose a run distance that will take less than 12 minutes and a muscle up variation that will take between 3 and 6 minutes. Complete 5 to 8 rounds (depending on proficiency) of 5 strict pull ups and 5 ring dips would work if muscle ups aren’t in your arsenal yet!
Nutrition Notes: Do you know what is delicious? 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!
Community Notes: Happy Birthday Mandy!
Workout of the Day
Complete for time:
Rest 2 minutes then complete:
Record total time, including the 2 minute rest.
WOD Notes: The handstand push ups should ideally take less than 3 minutes in the first round and less than 4 minutes in the second. Choose a power clean weight that will take between 1 and 3 minutes to complete the set.
Rowvember Note: The second workout will be in SugarWOD tomorrow! Feel free to pull a rower outside or into the back room (if not in use) to get it done.
Nutrition Note: You’re most of the way through the challenge now and you’ve probably found some “go-to” meals that fill in your days. That is indeed a key to success. Take some time to look at your meals and see if they have meat, vegetables and carb. On these challenges, meat and rice are often a staple but it can be easy to forget to add that handful of spinach or a cut up cucumber. Try to find a few spots in your day to increase the veggie intake and see how you feel!
Community Notes: Happy Birthday Betsy!
Workout of the Day
Push Jerk 1-1-1-1-1-1-1
Then complete 15-12-9 reps NFT of:
WOD Notes: The raises and flies should be done with metal plates (2.5s, 5s or 10s).
Nutrition Notes: We’re one week away from the end of the nutrition challenge! Start to take stock this week of what has gone well and what hasn’t. What seems sustainable for you going forward? What has been the toughest part of the challenge for you? If you are struggling with some aspect of the challenge, please reach out and hopefully we can offer some advice!
Community Notes: Happy Birthday Dan R and Marsha!
Workout of the Day
AMRAP in 12 minutes of:
Then Tabata:
WOD Notes: With pull ups in the workout, the front squats should ideally come from the floor! Choose a weight that will let you complete the squats unbroken.
Nutrition Notes: Sleep. While nutrition can make a huge difference in your performance and appearance, there are other variables that can impact your health. Of these, sleep may be the most important and most neglected. For the last 8 days of the challenge, it is worth trying a experiment in which you make a consistent effort to get to sleep a little earlier. The goal should be 8 hours/night. Give it a try and see how you feel!
Workout of the Day
Complete 4 rounds for time of:
Time Cap = 24 minutes.
WOD Notes: Today is the first day of Rowvember! The rest of the workouts won’t be part of the daily programming but the first one is to start the month. If you’re taking part, all you need to do is find time to complete all 10 Rowvember workouts over the course of November and log your results in SugarWOD.
Nutrition Notes: Food options. If you’ve never been to Foresta’s meat market (right by the 800m turn around), check them out! The have a deli section with all sorts of tasty foods (both challenge approved an not). If you realize you’re headed home after the gym and don’t have any food prepped, it is worth checking out. I highly recommend the jambalaya and the sausage and peppers!
Workout of the Day
“The CrossFit Total”
WOD Notes: This is an annual benchmark and an opportunity to cross off some 2020 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.
Rowvember Notes: Just a reminder that ROWvember is just around the corner! Starting on Monday, we’ll be posting a rowing workout on SugarWOD every three days. The workouts will be released on the following days throughout the month:
Nutrition Notes: With 10 days to go, we’re in the home stretch! If you’ve hit a stumbling block along the way, it isn’t too late to get back after it. At the end of this challenge, it won’t necessarily be about maintaining a “perfect” diet for the long term but instead try to find one or two habits that fit your life going forward!
Community Notes: Happy Birthday Steve Ke!
Workout of the Day
With a partner, complete for time:
Time cap = 30 minutes.
WOD Notes: The runs will be done with your partner. The work indoors will be done with 1 partner resting while the other one works. Switch as often as you like!
Nutrition Notes: Halloween is just around the corner! For some of you this will pose a significant challenge in terms of not partaking in the sweets that will be all around. If you’ve got to get a sweet fix, consider freezing some grapes and grabbing a few here and there. They’re a delicious treat!
Community Notes: Happy Birthday Katy C!
Workout of the Day
Complete for time:
Time Cap = 20 minutes.
WOD Notes: We’ll have several modifications for pistols and rope climbs today so come on in to practice!
Nutrition Notes: Fruits and Vegetables. As you enter the second half of our nutrition challenge, it is a great time to take a look at your fruit and veggie intake. The goal day to day should be to hit 8 to 10 different fruits and veggies. In a given day for me, this looks like an apple, banana, orange and a couple kiwis in addition to spinach, radishes, broccoli, carrots and a bell pepper. What do they all have in common? I didn’t have to cook them. If you are a chef, by all means prepare them as you wish!
Halloween Notes: In years past, we’ve typically done the CrossFit Total on Halloween in costume. This year, the total will be on Sunday but we’d also love to see some costumes in Saturday’s classes! It is shaping up to be a fun partner workout (see below). Be there!
With a partner, complete for time:
Workout of the Day
EMOM for 30 minutes of:
WOD Notes: The goal today is to gradually build in weight over 30 minutes. Plan to increase every 3 to 5 minutes. If you get into some really heavy sets toward the end and prefer to take a minute off here and there, that is fine too!
Nutrition Notes: If you’re looking for a solid, tasty meal to make, try this. Take a whole chicken and season it with something you like. Cut up a few potatoes into slices and arrange them in a hot cast iron pan with the chicken. Bake for ~1 hour at 425 degrees. Quick, relatively inexpensive meal with about 5 minutes of prep time!
Workout of the Day
Complete 8 rounds for time of:
Time Cap = 22 minutes.
WOD Notes: Choose a toe to bar rep scheme that will let you complete most of the rounds in 1 or 2 sets. If toes to bar aren’t happening yet, you can modify to hanging knee tucks or toes to post!
Nutrition Notes: Breakfast! For many people, breakfast is the toughest meal of the day. With time constraints in place, the easiest options are usually going to be pretty carb heavy (cereal, poptarts, baked goods, etc). Below is a recipe we’ve used in the past that yields 8 servings. We would typically make it on Sunday night and then eat it throughout the week. Reheating in an air fryer is delicious!
Egg Bake (24g protein/10g fat/2g carb)
Pour into 9/13 pan and bake on 400 degrees for 20 minutes covered (foil) + 20 minutes uncovered.
You can obviously add anything you like to this! Peppers and onions have long been a favorite of mine. Pair this with a piece of fruit or bowl of oatmeal and you’ve got a serious meal!
Community Notes: Happy Birthday Coach Kevin!
Workout of the Day
On a 20 minute clock, complete:
Minutes 0-8:
Every time you break a set, complete 50 double unders before starting another set.
Minutes 8-12:
Minutes 12-20:
Every time you break a set, complete 30 air squats before starting another set.
WOD Notes: Choose weights today that will let you get 10+ reps in the first set for each movement. It is expected that there will be a significant drop off in subsequent sets!
Nutrition Notes: We’re approaching the midway point of the challenge! Ideally you should be starting to feel and see some changes both physically and mentally. If the challenge is not progressing the way you had hoped, please reach out to us so we can help to make the necessary changes for the remaining time!
Community Notes: Happy Birthday Jimbo!
Workout of the Day
Overhead Squat 10-8-6-4-2-1
Then Tabata:
WOD Notes: The descending rep scheme on the overhead squat should allow you to continuously increase weight across each set. A reasonable bet would be to shoot for the following percentages of a 1 rep: 50-60-70-80-90-95. For the accessory work, if one-arm hang squat snatches don’t feel good, switch to hang squat cleans instead!
Rowvember Notes: Our annual Rowvember workouts will be kicking off on November 1st! These 10-30 minute, optional workouts will be posted to SugarWOD every three days. Workouts do not need to be completed on the day they are posted as long as your results are recorded in SugarWOD on the proper day before the end of the month. Workouts can be completed during Open Gym, out in the parking lot (if classes don’t need the rowers), or at home if you have a rower. A sweet rowing sticker will be awarded to each member that completes all 10 workouts!
Nutrition Notes: Another diet popular among CrossFit athletes is the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a nutrition program for his physique and fitness clients. The RP diet assigns you an eating template based on your weight, gender, and goals. Each template provides:
At ICA, dozens of athletes have enjoyed and found success on the RP diet; others have found it to be overly prescriptive and difficult to follow. If you are interested in RP, Coach Dave is a wealth of knowledge, or you can check out the RP website HERE.
Workout of the Day
Complete for time:
Time Cap = 25 minutes.
WOD Notes: Choose a row distance that will allow you to consistently finish in under 4 minutes. The early box jump heights should be challenging but should not risk failure!
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 many of our ICA athletes are following for this 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) We can assign macros in ratios other than 40/30/30 depending on an individual’s goals. 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!
Community Notes: Happy Birthday Drew M!
Workout of the Day
Sumo Deadlift 2-2-2-2-2-2
Then complete NFT
WOD Notes: The goal today is to increase in weight across the 6 sets and reach a 2 rep max. Plan to start around 75% of your 1RM.
Nutrition Notes: 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 the ketogenic diet eat primarily fatty meat and fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies (i.e. most green veggies, tomatoes, onions, peppers, etc).
Workout of the Day
“Lift Move Work”
On a continuously running clock, perform the following:
Minutes 0:00 to 4:00
Minutes 4:00 to 6:00
Minutes 6:00 to 10:00
Minutes 10:00 t0 12:00
Minutes 12:00 to 20:00
AMRAP of:
WOD Notes: Lift Move Work is a one day online competition put out by CrossFit as a prep for the Open starting in February. If you are interested in signing up, you can read more HERE and see the 3 levels that can be completed. If you are not interested in signing up, we can modify the movements in any way to fit your goals!
Run Notes: There is still time to sign up for the 35th annual Citizen Advocacy 5k or 10k this Saturday! You can join team ICA by following this LINK if you’re interested in running.
Nutrition Notes: Food on the go! If Wawa is one of your regular spots for quick food, it is good to know they have several healthy options. One of my favorite Wawa meals is the grilled chicken breast with broccoli ($6.99) paired with a packet of apples ($.99). They also have salads and bowls that can fit your needs whenever you’re looking for food fast!
Community Notes: Happy Birthday Jenn P!
Workout of the Day
Complete 50-40-30-20-10 reps for time of:
Run 250m after each round.
WOD Notes: Today is a great day to challenge yourself! See if you can go unbroken on sit ups or KB swings or both or try to keep the runs fast. Come in for a sweatfest!
Nutrition Notes: Omega-3 is a fatty acid that’s found in high amounts in fish and other seafood (especially cold-water fatty fish like salmon, mackerel, tuna, herring, and sardines). There is another essential fatty acid, omega-6, that has become increasingly present in Western diets. It’s found in high amounts in conventionally raised meats as well as safflower oil, sunflower oil, grapeseed oil, corn oil, and soybean oil (which are ingredients in most processed foods). Scientists believe that diets high in omega-6 and low in omega-3 increase systemic inflammation. Avoid this imbalance by minimizing processed foods and actively eating foods high in omega-3! Here are some tips:
Workout of the Day
AMRAP in 15 minutes of:
WOD Notes: Choose a power clean weight that will let you go unbroken through the first 3 rounds.
Meat Notes: We’re doing another meat order through Rineer Family Farms! I’ll be placing the order this Friday so if you’re interested, please fill out this spreadsheet by Friday at noon.
The meat orders break down as follows:
1/8th Grassfed Beef – $395 ~50# of which half is ground and half is broken into steaks, roasts, etc.
1/2 Pig – $350 ~50# of sausage/bacon/hams/ribs/ other cuts.
Chicken – $195 ~40# of whole chickens/breasts/thighs/wings/other cuts.
Workout of the Day
Thruster 5-3-3-2-1-1-1
Then complete one of the following:
WOD Notes: The goal today is to build to a heavy single on thrusters. Ideally, shoot to start around 75% for the set of 5 and go up from there. For the accessory work, work toward a challenging version of a handstand. It could be a box handstand, a handstand against the wall or handstand walk!
ROWvember Notes: Our annual ROWvember workouts will kick off November 1st! If you haven’t been at ICA for this in the past, we’ll be programming 10 rowing workouts to complete over the course of November and we’ll release 1 every 3 days. They are “extra credit” WODs to be performed on your own, such as at Open Gym, home (if you have a rower), or in the parking lot during class times (if classes don’t need the rowers). Workouts do not need to be completed on the day they are posted so long as they are completed by the end of the month. You can expect each one to take 10-30 minutes. At the end of the month, we’ll tally up everyone who participated in all ten workouts and dish out a cool prize that you may or may not definitely want to put on the back of your car or your favorite water bottle!
Nutrition Notes: 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.
Workout of the Day
Complete 6 rounds, each for time of:
Start a new round every 4 minutes.
WOD Notes: Ideally each round should take around 2 minutes to complete. We can modify the row or rope climb version to fit that time domain! Each round should be capped at 3 minutes.
Lift Move Work Notes: This Friday, we’ll be holding the “Lift Move Work” workout in our regular classes. This can (but does not need to) be part of an international online CrossFit competition. We do not expect you to sign up or compete but it does look like a really fun 3 part workout to do on a Friday! If you are interested in seeing the workout ahead of time or would like to sign up to be in the competition, you can find more details HERE.
Nutrition Notes: 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 its “World Class Fitness in 100 Words,” CrossFit gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”
Workout of the Day
AMRAP in 18 minutes of:
WOD Notes: Today is a slow grind of an AMRAP! The goal is to take as short of breaks as possible and move with intent through the entire workout. Choose a weight and box height that will allow you to fluidly stand up at the top of the step up.
Nutrition Notes: There is one day left of the weekend! Try your best to set aside some time to prep some protein for the week. One of my favorite options is grilling a couple pork tenderloins, slicing them thin and storing them in the fridge. They are one of the best meats I’ve found as far as leftovers go. If you have a go-to meal prep meat, post it to the comments!
Workout of the Day
Front Squat 10-5-3-1-1-1-3-5-10
WOD Notes: Get ready for a big day of squats! The sets of 10, 5 and 3 should not be totally fatiguing and the goal should be to get close to the same weight at the end. Shoot for ~60% for the set of 10, 80% for the set of 5 and build from there.
Nutrition Notes: The first weekend on the challenge is here! If you’re going out for a meal this weekend, look up the menu ahead of time. It can be a big help in making healthy choices if you walk in knowing what you’d like. Remember, most restaurants will offer something that looks like meat, carb and vegetables in several different forms and that is a safe bet!
Workout of the Day
Complete 5 rounds for time of:
Time Cap = 20 minutes.
WOD Notes: The scale for muscle ups today will be ring rows + ring dips (~10 of each per round). Choose a thruster weight that will let you get through every round in 3 sets or fewer. Muscle ups should take less than 2 minutes/round.
Community Notes: Good luck to our ICA teams competing at the All Y’all competition and CrossFit Delaware Valley this weekend! If you’re interested in going to spectate, you can see the details HERE or talk to Coach Dave.
Nutrition Notes: 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 watched this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.
Workout of the Day
Snatch 1-1-1-1-1-1-1
Then complete NFT:
WOD Notes: After finding a max snatch today, we’ll get to play with some gymnastics! The candlesticks will have several variations to offer a range of challenges.
Nutrition Notes: Ok, you’re one day in! Maybe it went great, maybe not so much. Either way, one of the best ways forward is to have a plan. If you already prepped your food for the week, that is awesome! If not, it can be really helpful to find some quick options that fit your needs. You can find several prepared food options within Phoenixville and we’ll start with the fridge in ICA. Each week P3 Nutrition delivers meals for anyone who orders them as well as some “pay as you go” meals that can be purchased via Venmo and taken immediately. Below are two of the options:
Community Notes: Happy Birthday Robin, Kai and Dan E!
Workout of the Day
2021 Nutrition Challenge Performance Test!
WOD Notes: Choose a pull up modification that will let you get 8 or more pull ups in a row. That can mean banded pull ups, bar rows, or anything else! Choose a deadlift weight that will let you complete each round in 3 sets or fewer. Row fast! There will be built in rest between the 3 components of the workout.
Nutrition Notes: The game is on! Two days ago, we recommended that you take note of cravings and challenges you might face during this challenge. Now what do you do about it? Take 5 minutes tonight to think through the following day and come up with a plan for how to handle those tougher situations. Perhaps you plan a snack at an opportune time. Maybe you brush your teeth early in the evening as a cue to not continue snacking into the night. Whatever your challenge, you’ve got the ability to overcome it as long as you have a plan in place!
Workout of the Day
On a 5 minute clock, complete:
Rest 3 minutes and repeat for a total of 3 rounds. Record 800m run time and wallballs completed each round.
WOD Notes: Ideally you should be left with 1 to 2 minutes to complete wallballs in each round. Feel free to scale to 400m or 600m runs accordingly.
Nutrition Notes: We’re 1 day away from the start of the nutrition challenge! At ICA, we are almost always performance driven. As such, we start and end each nutrition challenge with a fun test workout. On Wednesday, this will be the workout of the day for all classes. Even if you aren’t in the challenge, show up for this fun workout!
As far as metrics go, you can track your performance in SugarWOD and hopefully you can see some positive changes as the result of a month of improved eating. If you’re interested in tracking other metrics, consider tracking:
Workout of the Day
“Grace”
Complete for time:
Time Cap = 10 minutes.
Then 5×3 weighted pull ups.
WOD Notes: It is time for one of our annual benchmarks! If you are looking for a variation of Grace, consider double Grace, heavy Grace, cluster Grace or any other variation.
Nutrition Notes: With the challenge starting on Wednesday, take the next two days and figure out these two pieces of information:
1) What will your morning routine look like? Do you have 1 or 2 or 3 go to breakfast options that you think will be a good start to your day? Can you find a way to enjoy coffee without adding sugar or perhaps with a reduced amount? Try a couple options out over the next two days. My favorite breakfast is listed below:
2) When do your cravings hit? Is it mid morning between breakfast and lunch or is it after dinner? Start to take note of the cravings. If you’re aware of when they hit, they are often easier to deal with! More on this at a later date.
Community Notes: Happy Birthday Reese!
Workout of the Day
Deadlift 6×5 (75% 1RM)
Then 3×15 glute bridges (40% 1RM deadlift)
WOD Notes: If the barbell is very uncomfortable on the glute bridges, consider using a wreckbag and potentially doing 1 leg at a time!
Nutrition Notes: What does a typical day of eating look like for Level 1 (food quality)?
There are many variations on this plan but it is a solid starting point. You may prefer to add in some Greek yogurt and berries for the midmorning snack or maybe you like salads for lunch. The goal is to get high quality foods every time you eat!
Our annual fall nutrition challenge is finally here! See details below:
What is it? It is a chance for you to dial in your eating after a summer that may or may not have consisted of BBQ, adult beverages or other tasty choices. Each year, the majority of our gym comes together to challenge ourselves and each other to make some positive changes to our eating.
When is it? This year the challenge will span 4 weeks from Wednesday, Oct 13 to Wednesday, Nov 10.
How do I sign up? Great question! You can sign up by adding your name to this spreadsheet and selecting the version of the challenge in which you plan to partake. From there, all you need to do is show up for the Nutrition Challenge Test on Wednesday, Oct 4 and the Re-Test on Wednesday, Nov 10.
How much does it cost? Participating in the challenge comes at no cost! You can add a pre and post InBody scan (cost = $50) by finding a time that fits your schedule and signing up on the second tab on the same spreadsheet.
The Challenge:
We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.
To the left is our very own food pyramid that provides an overview of our nutritional philosophy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals and unique metabolic needs. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy such as yogurt or cottage cheese.
When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For this challenge, you’ll choose what step you are ready for, and you’ll follow it for the entire challenge.
food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.If you have questions specific macros to follow, please reach out to us ASAP!
Workout of the Day
EMOM for 6 minutes of:
5 bar muscle ups
Then complete 5 rounds for total distance of:
Row for 50 seconds; rest 10 seconds.
Row for 40 seconds; rest 20 seconds.
Row for 30 seconds; rest 30 seconds.
Row for 20 seconds; rest 40 seconds.
Row for 10 seconds; rest 50 seconds.
WOD Notes: Today is a perfect skill + conditioning day! Come in to work on some bar muscle up progressions and then get after the row. That 10 second row should be a mind blowing sprint each round!
Reminder: Get your food shopping and prep done this weekend so you can start the nutrition challenge on Wednesday!
Workout of the Day
Complete 5 rounds for max reps of:
Start a new round every 5 minutes.
WOD Notes: The goal today is to get through as many hang power snatches as you possibly can without breaking rhythm. Once you drop the bar, immediately transition to handstand push ups. Choose a HSPU modification that will let you get between 10 and 25 reps in the first round. Rest the remainder of 5 minutes and begin again!
Community Notes: Happy Birthday Bill S!
Workout of the Day
Split Jerk 10×1 (85-90% 1RM)
Then complete NFT:
Community Notes: Happy Birthday Shannon!
Workout of the Day
AMRAP in 12 minutes of:
Then take 10 minutes to work on double unders.
WOD Notes: Choose a weight today that will allow you to go unbroken the whole way! The double under work can consist of working toward your first double under, a new PR set of double unders or maybe backwards DU or triple unders!
Community Notes: Happy Birthday Pugh!
Workout of the Day
Complete 3 rounds for time of:
Time Cap = 30 minutes.
WOD Notes: Ideally, each movement should take less than 2 minutes throughout the entire workout. If your first round takes longer than 10 minutes, consider cutting the gymnastics reps in half for rounds 2 and 3 in order to complete the work!
Schedule Notes: This Friday afternoon’s schedule has been altered to 4:30 and 5:30 pm classes with celebrity coach Kehl! There is no open gym at 3:00. Next week will be back to normal!
Workout of the Day
Box Squat 8×3 (80% 1RM)
Then complete 3 rounds for time of:
Time cap = 6 minutes.
WOD Notes: Today is a chance to shoot for perfect form! Choose a box height that will let you move well and get to an ideal bottom position.
Workout of the Day
Complete for time:
Time Cap = 20 minutes.
WOD Notes: This rep scheme ends up with a total of 75 burpee box jumps and 15 rope climbs. If you know either one of these movements can stop you in your tracks, consider scaling the BBJ to 60% reps (15-12-9-6-3) or the rope climbs to 1 or 2 per round.
Workout of the Day
With a partner, AMRAP in 18 minutes of:
WOD Notes: Choose a DB weight that will let you string together sets of 5 even when tired. For T2B, you can scale to hanging knee tucks, toes to post or any other challenging ab exercise!
Reminder: Come on out to our 10th anniversary party in the parking lot! Show up around 4:00, cornhole starts around 4:30!
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: The goal today is to open up around 50% of your 1 rep max clean and add weight every 3 to 5 minutes. If you’re feeling great, you could end around 90% of your 1 rep!
Workout of the Day
Complete 5 rounds, each for reps and time of:
Start a new round every 4 minutes. Record reps and row time each round.
WOD Notes: The goal today is to go steady, controlled reps on the bench and as soon as you’re done, rush to the rower and SPRINT 250/200m. Work on top end speed with good form!
Community Notes: If you’re around on Oct 23, check out the Citizen’s Advocacy 5k and 10k run! Every year we have some athletes run at this downtown event and it’s always a blast. For more information, click here.
Workout of the Day
“Karen”
Complete for time:
Time cap: 12 minutes
WOD Notes: This is an annual benchmark and one you don’t want to miss! If classes are big enough, we’ll use counters to keep you motivated and on track. Compare to 210926.
Community Notes: Happy birthday Kevin Kerwin!
Event Notes: Only a few days until our 10th anniversary celebration! The party starts at 4pm this Saturday. If you signed up for the cornhole tourney, please arrive before 4:30pm so we can organize teams and get started!
Workout of the Day
Overhead Squat 5-5-5-5-5
Then complete for time:
WOD Notes: Shoot for your opening set of OHS to be around 65% of your 1RM with a possibility of 85 to 90% on the final set if you’re feeling great! If you don’t love overhead squats, feel free to come in for back squats or front squats. When it comes to the 800m run, this is a benchmark so run fast!!
Community Notes: Happy Birthday Kirsten!
Workout of the Day
Complete 20 rounds for time of:
Time cap: 22 minutes
WOD Notes: With 20 rounds and a 22 minute cap, you’ll need to pick scales that allow you to keep moving even when tired. The first several rounds should take well under a minute, and push ups should be completed in 1-2 sets for at least the first 10 rounds. If you love Russian KBS, this is your chance to go heavy! Choose a weight where you can do all 8 unbroken, even when tired.
Nutrition Challenge Notes: Mark your calendars for the Fall Nutrition Challenge, which will start Wednesday, October 13 and run 4 weeks, until November 10.
Workout of the Day
Complete 4 rounds, each for time of:
Start a new round every 5 minutes.
WOD Notes: Pick a weight for front squats that will allow you to go unbroken for a round or two. After that, it may take 2 or 3 sets to finish out the 15. The run should consistently take less than 2 minutes. Adjust the distance accordingly!
Workout of the Day
Sumo Deadlift 1-1-1-1-1-1-1
Then complete NFT:
WOD Notes: Shoot for starting around 75% of your 1RM on the first set and aim to hit around your 1RM at set 6. If you feel great, you can try for a PR on set 7!
Workout of the Day
Complete 3 rounds
for time of:
Time Cap = 20 minutes.
WOD Notes: C2B pull ups and HSPU should take ~60 to 90 seconds in round 1 and ideally not take longer than 2:30 in any round. Choose a double under option that will take less than 1 minute when tired.
Workout of the Day
Complete 3 rounds for time of:
Time cap = 10 minutes.
At the 12 minute mark, complete 3 rounds for time of:
Time cap = 22 minutes.
WOD Notes: The power snatches and power cleans should be completed in sets of 1 to 5 reps. Choose a weight for snatches that will be challenging but will let you practice solid form!
Workout of the Day
Push Press 5-3-2-1-1-1-1
Then complete 2 sets of:
WOD Notes: Choose a wallball weight/height that will give you a shot at 40 in a row. If you miscalculate and end up with fewer than 25 reps in the first set, switch to a lighter ball for the second!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out! This is the last day to RSVP!
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: Choose a deadlift weight and style (sumo and/or elevated) that allows you to complete each round in 1 to 3 sets. This is a chance to work on setting your back beautifully while fatigued so fight for a good position!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out and RSVP by this Wednesday!
Community Notes: Happy Birthday Kelly G!
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: The ring dips and TGU today are not designed to be executed at high speeds but instead should be focused, controlled efforts. In light of this, try to hold an uncomfortably fast pace on the row each time you get to it! If TGU don’t feel good for you, a manmaker with 2 DBs would suffice quite well!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out and RSVP by this Wednesday!
We hope you can join us on Saturday, October 2, to celebrate the 10 year anniversary of ICA! Our original plan was to rent out the 2nd floor at the Great American Pub, but due to elevated rates of COVID we’ve decided to move the party outside, on our home turf… at ICA! Please read the details below and RSVP by this Wednesday 9/22 so we know how much food to order!
Date: Saturday October 2, 2021
Time: 4pm – ?
Who: All ICA members and guests (former members welcome too!)
Where: 1041 W. Bridge St., Phoenixville
Details: We’ll have a DJ and food (BBQ), plus face painting and an inflatable slide for the kids (and kids at heart)! Starting at 4:30pm there will be a single-elimination cornhole tournament! Members and guests are welcome to BYO alcoholic beverages and any yard games to share. We definitely need more cornhole sets, so let us know if you have one we can borrow!
RSVP: By Wednesday September 22, by adding yourself to this spreadsheet. Please indicate the total number of guests and whether you want in on the tourney!
Workout of the Day
Front Squat 1-1-1-1-1-1-1
Then complete 3 rounds NFT of:
WOD Notes: It’s a great day to test a heavy front squat! The goal should be to open up around 70-75% of your goal 1 rep front squat and build over the 7 sets.
Workout of the Day
“The ICA 5k”
Run or row 5000m (for time)
WOD Notes: 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 Paul!
Workout of the Day
Complete 8 rounds, each for time of:
Start a new round every 3 minutes.
WOD Notes: Ideally each round should take 60 to 90 seconds so that you’ve got enough time to rest before the next round. The cap for any one round should be 2 minutes.
Fight Night Notes: This Saturday night (Sep 18), we’ll show the Heppner/Bridges and Hafthor/Larratt boxing matches outside at the Warnek house (complete with bonfire). The live event takes place earlier in the day but we plan to start streaming around 8 pm. Come by anytime after 7:30! Additional details (including address) are on the ICA Community Facebook page or text John at 717 572 3994.
Community Notes: Happy Birthday Ray Zab!
Workout of the Day
Power Snatch 1-1-1-1-1-1-1
Then AMRAP in 5 minutes of:
WOD Notes: Pick a KB heavy enough to be very challenging but that should still allow you to go unbroken.
Community Notes: This Friday will be Coach EQ’s last day of coaching at ICA! Since EQ came to our community 7 years ago, she has had a daughter, another daughter and for good measure, another daughter (reminds me of someone else…) Three small children paired with recently moving out of Phoenixville added up to her deciding to step back from coaching. If you’re available, come out to the 5:00 pm on Friday to see her off!
Event Note: We have another local event to share! CrossFit Delaware Valley is hosting their ALL Y’ALL competition on October 16, 2021. Mixed gender teams of 2 can choose from 3 inclusive divisions: Rx, Scaled, Hybrid (one RX athlete and one scaled athlete). Details on the Facebook Event Page!
Community Notes: Happy Birthday BWat and Gisela!
Workout of the Day
Complete 21-15-9 reps for time of:
WOD Notes: Back squats should be completed in 1 to 3 sets per round and may be taken from the rack. Each set of strict pull ups should ideally take 1 to 2 minutes. If you’re a strict pull up machine, consider adding some weight to your pull ups!
Workout of the Day
Complete for time:
Immediately into 3 rounds of:
Record total time.
Time Cap = 25 minutes.
WOD Notes: Choose a run or row distance that will take less than 12 minutes. The scale for muscle ups today will be 2 or 3x push ups or jumping muscle ups. The goal should be to run uncomfortably fast and then move steadily through the work inside. The muscle ups should take less than 2 minutes/round in order to stay on pace.
Event Notes:
Workout of the Day
Deadlift 3-3-3-3-3-3
Then complete NFT:
WOD Notes: The goal today is to build steadily over the course of 6 sets of deadlift. A reasonably plan would be to start around 70% of your 1RM and finish around 85-90%.
Many of our long-time members were fortunate to know Peggy, who was an ICA member from 2012-2016. We have many amazing memories of Peggy, but one stands out above the rest. In 2013, she set a goal of doing 50 strict pull ups in 30 minutes on her 50th birthday. On Saturday, September 21, 2013, she came into Open Gym and knocked out all 50. (As luck would have it, the workout of the day had another 50, which she proceeded to crush as well.)
Peggy passed away tragically last November in a car accident. As we approach her 58th birthday, we’re honoring her life and memory with the introduction of the Peggy Berman Memorial Pull-up Challenge. The goal is to complete 50 strict pull ups in 30 minutes. Anyone 50+ years old who completes the challenge (Rx) will get their name on a plaque that will hang in the gym.
We’re hosting the inaugural challenge on Sunday, September 26, at 11:00am. We hope you can join us! There is no charge for this event, but please register in Wellness Living so we know how many to expect.
If you can’t make it on 9/26, don’t worry! This will be an on-going challenge that you can complete any time. (Video evidence or coach observation will be required to get on the plaque!)
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: Choose a wallball weight that will let you have a chance at a couple of rounds unbroken. Choose a c2b pull up scale that will let you really fight for the last bit of range of motion whether it is ring rows or banded pull ups.
Workout of the Day
“Always Remembered”
With a partner on a 30 minute clock, complete:
2977m row
AMRAP in remaining time of:
WOD Notes: This workout was created by coach Dave to be completed 5 years ago (the 15th anniversary of 9/11) and has been modified for class logistics purposes. The 2977m represent the number of lives lost in the attack on the World Trade Center. One partner will be working at a time while the other rests.
Schedule Notes: We added an 11am class for tomorrow so everyone who wants to has a chance to complete this special tribute WOD!
Community Notes: Happy Birthday Sofia!
Workout of the Day
Bench Press 8×2 (85% 1RM)
Then 3x max consecutive reps on each hand of:
WOD Notes: As you fatigue in the later sets of bench today, be sure to keep a slow and consistent motion. Try to avoid bouncing the bar off your chest!
Workout of the Day
Complete 3 rounds for time of:
WOD Notes: The runs today are designed to land in the 3 to 5 minute range. This is a great day to practice double unders! Choose a rep scheme that lets you finish in under 2 minutes in the later rounds. If your double unders are inconsistent, consider 2 minutes of double under attempts per round!
Community Notes: Happy Birthday BWat and Coach Heather!
Workout of the Day
Complete for time:
WOD Notes: The most challenging barbell movement today should be the power snatches. Choose your weight such that you think you can complete the 20 reps in under 4 minutes without risking failure. If you don’t love power snatches, power cleans are always an option!
Workout of the Day
Split Jerk 2-2-2-2-2-2
The complete 4 rounds NFT of:
Workout of the Day
EMOM for 15 minutes of:
WOD Notes: Choose a weight for hang clusters that will allow you to perform most, if not all of the rounds unbroken. Try for fluid cycling of the barbell today! Adjust the burpees to a number/style that will let you finish the early rounds in < 30 seconds.
Schedule Notes: There are 3 classes tomorrow: 8:00, 9:00 and 10:00 am.
Workout of the Day
Complete the following row intervals, each for time:
WOD Notes: In class, we’ll kick off an interval on the 0, 2, 5, 10, 17, 22, 25 minute marks. Scale distances such that you always get at least 1 minute of rest.
Workout of the Day
Back Squat 5-5-5-5-5
Then
Tabata handstand hold
WOD Notes: For the back squats, start around 60-65% and build up to a max, usually in the 80-85% range. For the tabata handstand holds, this is harder than it looks on paper! The handstands can be performed against the wall or freestanding; on the floor, dumbbells, or parallettes; or sub a wall climb hold or ring plank hold. If you don’t feel good being on your hands, you can hold DBs, KBs, or a plate overhead!
Social Note: Tonight (Saturday) we’ll be showing a movie in the parking lot! Current plan is to watch “Resurgence,” which is about the 2020 CrossFit Games. Meet in the parking lot at 7:30pm. BYO chairs, blankets, and snacks! All are welcome. Guests too!
Schedule Note: On Monday 9/6 (Labor Day), we’ll have a modified schedule, with classes at 8:00am, 9:00am, and 10:00am. All other class times and Open Gyms are canceled that day.
Community Notes: Happy Birthday Cindy and Mado!
Workout of the Day
“Nancy”
Complete 5 rounds for time of:
WOD Notes: Choose a squat variation (front, back or overhead) and weight that will give you a legitimate chance at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!
*Weather Note: The gym lost power due to Ida. There’s also some clean up that needs to happen before classes can run safely. As such, ALL MORNING CLASSES ARE CANCELED. We’ll update Wellness Living around 10am to let you know if the 12pm class is on. (We’ll give approximately a 2-hour heads up for evening classes too.) Continue to sign up for your preferred class time so you will get an email if we need to cancel. Thank you for your understanding!
*Reminder: We post an at-home version of every daily WOD! If your class was canceled, give the at-home version a try and let us know how it went!
Workout of the Day
AMRAP in 20 minutes of:
WOD Notes: Choose a deadlift weight/technique that can be done consecutively without regripping each round. If you’re working toward a more efficient deadlift, feel free to elevate the start position by propping the bar on top of plates or switch to sumo if you know it feels better. Push ups and toes to bar should be done in 1 or 2 sets for the first couple rounds. Adjust reps/movements accordingly!
Community Notes: Happy Birthday Fred and Fili!
Workout of the Day
Hang Squat Clean 1-1-1-1-1-1-1
Then AMRAP in 3 minutes of:
WOD Notes: For the hang power cleans in the AMRAP, focus on every rep being sharp and beautiful. Get your elbows around in a hurry and try to drop to a consistent depth on the catch.
Workout of the Day
Complete for time:
WOD Notes: Ring muscle ups can be scaled to 10 jumping muscle ups + 2 ring dips or 20 pull ups + 10 ring dips. Ideally the first set of muscle ups should take less than 3 minutes and the second set should be less than 5.
Community Notes: Happy Birthday Steve K!
Workout of the Day
Complete 5 rounds, each for time of:
Start a new round every 4 minutes. Time cap for each round = 3 minutes.
WOD Notes: The goal today is for each movement to take less than 45 seconds. Choose a weight that will give you a shot at unbroken thrusters for a couple of rounds and snatches should be done in sets of 5 or more. SugarWOD will calculate your average time across all 5 rounds today.
Community Notes: Happy Birthday Coach Iggy!
Workout of the Day
EMOM for 20 minutes of:
WOD Notes: The goal today is to increase in weight every 3 to 4 sets. If you typically land in a split snatch or power snatch, that can certainly be your landing position today as well!
Workout of the Day
“Sage”
AMRAP in 20 minutes of:
WOD Notes: The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!
Community Notes: Happy Birthday Sage and Stacey!
Workout of the Day
With a partner, complete for time:
WOD Notes: One partner will be working at a time on KB swings and you’ll work toward 150 cumulative reps (not 150/person) to start and end the workout. Both partners will run at the same time but the wreckbag does not need to be shared evenly. If your partner loves running and you don’t so much, hand that bag off!
Workout of the Day
Sumo Deadlift 6×3 (85% 1RM)
Then complete 3 rounds NFT of:
Workout of the Day
Complete for time:
Time Cap = 15 minutes.
WOD Notes: The C2B pull ups should take between 90 seconds and 3 minutes each set. Choose a weight for snatches that will allow you to complete 4 sets of 10 (if not larger sets).
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Phoenixville, PA 19460
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John: 717-572-3994
Nikki: 203-558-7281
