Daily WOD – Feb 9, 2023

Megan moving through front squats!

Workout of the Day

Thruster 5-5-5-5-5

Then, complete 3 rounds for max reps of:

  • 1 min wall balls (20/14# to 10/9′)
  • 1 min rest

WOD Notes: In the first part of today’s workout we’ll establish a 5 rep max thruster. The bar can come from the floor or rack, athlete’s choice. The second part of the workout is wall ball skill and conditioning work. If you think you can go unbroken for all 3 one-minute intervals, challenge yourself to a heavier ball or higher target!

Daily WOD – Feb 9, 2023

Megan moving through front squats!

Workout of the Day

Thruster 5-5-5-5-5

Then, complete 3 rounds for max reps of:

  • 1 min wall balls (20/14# to 10/9′)
  • 1 min rest

WOD Notes: In the first part of today’s workout we’ll establish a 5 rep max thruster. The bar can come from the floor or rack, athlete’s choice. The second part of the workout is wall ball skill and conditioning work. If you think you can go unbroken for all 3 one-minute intervals, challenge yourself to a heavier ball or higher target!

Daily WOD – Feb 8, 2023

Lou crushing hanging knee raises!

Workout of the Day

Complete for time:

  • Run 800m
  • 40 kettlebell hang cleans (20R/20L, 53/35#)
  • Run 800 m
  • 40 kettlebell push jerks (20R/20L, 53/35#)
  • Run 800m
  • 40 kettlebell hang snatches (20R/20L, 53/35#)

Time cap: 25 minutes

WOD Notes: It’s a great day to get outside for some running! If an 800m run typically takes you longer than 5 minutes, modify to 600m or 400m. If you’re unable to run for whatever reason, sub a row (800/600m) or bike (1600/1200m). Kettlebell cleans and snatches are fairly technical movements that can take some time to master. If after the warm up and instruction you’re not comfortable with these movements, modify to a dumbbell for the workout.

Daily WOD – Feb 7, 2023

Missy benching high volume!

Workout of the Day

Complete 5 rounds of:

  • 10 front squats (185/123#)
  • 5-4-3-2-1 rope climbs

Time cap: 15 minutes

WOD Notes: Programming Credit: CrossFit mainpage on Feb 2, 2023. Round 1 starts with 10 front squats and 5 rope climbs. In each successive round, the rope climbs decrease by 1, but the squats stay at 10! Bars can come from the floor or a rack. The front squat weight should not exceed 70% of your 1RM, or a weight that lets you complete each round in 1-2 sets. (Big lifters are welcome to scale up today!).

Community Notes: Happy birthday Daria & Coach Karen!

Daily WOD – Feb 6, 2023

Davin ripping away on the rower!

Workout of the Day

Sumo deadlift 8-8-8-8-8

Then complete 5 rounds for time of:

  • 15 eye-level KBS (70/53)
  • 10 box jumps (24/20″)

Time cap: 8 minutes

WOD Notes: If you know your 1RM sumo deadlift, start around 55% and end around 75%. With high rep deadlifting, keeping a straight spine becomes even more important. If keeping your back straight is a struggle, we can elevate the bar until it is possible to find a good position!

Community Notes: Happy birthday Sillup!

Daily WOD – Feb 5, 2023

 

Dom piling up deadlifts!

Workout of the Day

AMRAP in 20 minutes of:

  • 10 chest-to-bar pull-ups
  • 15 push-ups
  • 20 single-leg squats, alternating

After every 3 rounds:

  • Run 400-m

WOD Notes: Programming Credit: CrossFit mainpage on Jan 24, 2023. This workout is based off the CrossFit benchmark, Cindy, but the movements are harder, reps are higher, and there’s a 400-m run after every 3 rounds! (Good news – these rounds will take much longer than regular Cindy, so there probably won’t be much running today…) If weather is frigid, you can sub a 500/400-m row or 1000/800-m bike.

Community Notes: Happy birthday Jenn T!

It’s Open Time!

**Scroll down for updated info on our Intramural Teams… a Battle of the Generations!

What is the “Open?”

The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest and most inclusive fitness competition on Earth and a celebration of our CrossFit community! Participating in the Open will bring out the best of you, while you cheer on your peers and create unforgettable memories.

When is the Open?

The Open is 3 weeks long, beginning on February 16, 2023.  Every Thursday night for 3 weeks an Open workout will be posted to the Games website at 8:00pm EST. Registered athletes will have 4 days – until Monday at 8:00pm EST – to complete the workout and submit their scores.

Is the Open for me?

The Open is for EVERYONE! Each Open workout has several versions, to encourage participation of all ages, abilities, and experience levels.

  • Rx’d – For athletes that typically Rx our daily workouts
  • Scaled – For athletes that typically scale our daily workouts but are familiar with most CrossFit movements
  • Foundations – For our newest athletes
  • No Equipment – For athletes completing the workout at home who don’t have access to equipment
  • Age Groups – For teens (ages 14-17) and Masters 55+ (Age as of July 14, 2022)
  • Adaptive – For athletes with permanent physical or intellectual impairments

Athletes can switch back and forth between Rx’d, Scaled, and Foundations each week, based on the specific workout that is announced. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.

Where can I do the workouts?

If you are a member at ICA, participating in the Open is easy! We program the Open workout as our Daily WOD every Friday. All you have to do is:

  • Register for the Open ($20)
  • Show up to class on Feb 17, Feb 24, and Mar 3 and complete one of the official versions of the WOD.
  • We also run Friday Night Lights every Friday evening, starting at 5pm. Details below!
  • If you can’t make it to the gym on Friday, you can complete the workout during Open Gym on Saturday, Sunday or Monday. (BYO judge.)
  • Post your score to the Games website by Monday at 8pm!

Even if you don’t sign up for the Open, you are welcome and encouraged to attend Friday class and complete the workout as a normal Daily WOD!

Friday Night Lights!

On Friday evenings during the Open, we’ll turn up the energy, blast the music, and throw down with our ICA fitfam at “Friday Night Lights.” Starting at 5:00pm, we’ll run heats of the Open workout until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer for everyone! Each week we’ll have a theme and a “headliner heat.”

THEMES

  • Week 1 = Beach Party. Wear your best Hawaiian or beach attire.
  • Week 2 = School Pride. Rep your high school or college, or dress in an outfit that represents your high school years!
  • Week 3 = ICA Fitfam. Wear ICA gear or twin it up with your gym bestie.

HEADLINER HEATS

  • Week 1 = Age is just a number! Our youngest and oldest registered athletes will be invited to headline.
  • Week 2 = Coaches Night. ICA coaches thrown down!
  • Week 3 = Soliciting Volunteers! If you didn’t get to headline in weeks 1 or 2 but want to participate, this is your week! We’re open to volunteers and nominees. Rookies are especially encouraged!

ICA Intramural: Battle of the Generations! 

*Updated Info* We’re bringing back the in-house Open teams for 2023, and this year it’s a Battle of the Generations! All registered participants will be assigned to one of 2 mega teams who will battle it out over the 3 weeks of the Open. The dividing line will depend on who registers, but we expect it to be roughly Boomers + Gen X vs. Gen Y (Millenials) + Gen Z. 

Each week you’ll earn points for your team just by completing the workout! The higher you place, the more points you’ll earn. 

To get assigned to a team, you need to officially register for the Open at open.crossfit.com and pick CrossFit Phoenixville as your affiliate! 

End of Open Celebration

On the final night of the Open, March 3, join us for a “stink and drink” at ICA, to celebrate the end of the Open and our amazing ICA community. Bring your dinner, favorite drinks, and snacks and desserts to share!

I’m in. How Do I Register?

Register HERERemember to choose CrossFit Phoenixville as your affiliate! 

The fun continues…

After the Open, the top 10% of athletes are invited to participate in a 2nd level of competition, the Quarterfinals. Every year, we have several athletes qualify for this level of competition. The Quarterfinals take place in March, and we’ll provide opportunities for folks to spectate and cheer if interested!

The very best athletes from Quarterfinals will qualify for Semifinals. From there, an elite few are invited to compete at the CrossFit Games, which will place in Madison, Wisconsin in August. Last year, Reese made it all the way to Games for the 14-15 girls division, where she finished in 4th place!

Daily WOD – Feb 4, 2023

 

Pugh powering through DLs!

Workout of the Day

With a partner, complete 12 rounds (6 each) for time of:

  • 50 double-unders
  • 50-ft single-arm overhead lunge (50/35#)

Time cap: 25 minutes

WOD Notes: This workout was modified from CrossFit mainpage on Jan 21, 2023. Pick a DB/KB that allows you to complete 25-ft of unbroken OH lunges, then switch arms and lunge the 25-ft back. Subs for the 50 double-unders include 100 single-unders or 150 speed-step single-unders. The jumping portion should take between 30-45 seconds each round.

Daily WOD – Feb 3, 2023

Andrew getting some weight overhead!

Workout of the Day

Push Press 1-1-1-1-1-1-1

Then using 50% of your 1RM, complete:

  • 3 sets of max reps push press

Rest approximately 2 minutes between sets.

WOD Notes: Today we’re working up to a heavy 1 rep push press. Start around 70% and take small jumps, aiming for a PR in set 6 or 7.

Daily WOD – Feb 2, 2023

Jason cruising through rope climbs!

Workout of the Day

Complete AMRAP in 4 minutes of:

  • 10 power cleans (135/93#)
  • 10 toes to bar

Rest 2 min

Complete AMRAP in 4 minutes of:

  • 8 power cleans (155/103#)
  • 8 toes to bar

Rest 2 min

Complete AMRAP in 4 minutes of:

  • 6 power cleans (185/123#)
  • 6 toes to bar

WOD Notes: This workout consists of 3 short AMRAPs. The weight on the barbell increases each round, but the reps of power cleans and T2B decrease. The 10 cleans in the first AMRAP should ideally be cycled in sets of 3-5 rather than dropping every rep. If you know your 1RM power clean, your weights should not exceed 65-75-85%.

Community Notes: Happy birthday Bob Brown and Nicole S!

 

Daily WOD- Feb 1, 2023

 

Joe B and Troy working through double unders!

Workout of the Day

Complete 5 rounds for time of:

  • 24/18 cal row or bike
  • 20 bench press (115/73#, NTE 60% 1RM)

Time cap = 20 minutes

WOD Notes: Go for a moderate pace on the row/bike so you can hang on to bigger sets on bench press. Pick a weight that allows you to complete the first set of 20 reps in 2 sets. The bench presses may start to fall apart in rounds 4 and 5… that’s expected!

Daily WOD – Jan 31, 2023

Greg flying through rope climbs!


Workout of the Day

Front squat 8-8-6-6-4-4

Then complete 3 rounds NFT of:

  • 20 banded kneeling front squats (45/33#)
  • 20 hollow rocks

WOD Notes: There’s nothing like high rep front squats to challenge your core and spike your heart rate! If you know your 1RM front squat, start around 50% of your 1RM and work up to around 85%.

Community Notes: Happy birthday Nadine!

Daily WOD – Jan 30, 2023

Linda powering through sumos!

Workout of the Day

AMRAP in 12 minutes of:

24 dumbbell snatches (50/35#)

6 burpee pull ups

Cash out: Find your max consecutive double unders.

WOD Notes: Programming Credit: CrossFit mainpage on Jan 17, 2023. For Rx, alternate hands on each rep on DB snatches, and pick a pull up bar 6″ above your reach. You can do pull ups (palms facing forward) or chin ups (palms facing back). In Part 2, you’ll have approximately 10 minutes to work on double unders. If you have extra time after finding your max consecutive DU, practice other jump rope variations, such as triple unders, crossover double unders, or DU with a heavy rope.

WOD Notes: Happy birthday Sean R!

Daily WOD – Jan 29, 2023

Liz flying up the rope!

Workout of the Day

With a partner, complete 3 rounds for time of:

  • 80/60 cal row
  • 80 wall balls (20/14# to 10/9′)

Time Cap: 30 minutes

WOD Notes: Work with a partner to tackle this lung and leg burner! Divide effort evenly…which may not mean dividing reps evenly! The rower is preferred over the bike today, so you can more easily swap in and out with your partner, but bike is okay as well.  One partner will work while the other rests.

Daily WOD – Jan 28, 2023

Chris crushing his rope climbs!

Workout of the Day

Hang Power Snatch 2-2-2-2-2-2

Then AMRAP in 5 minutes of:

  • 3 wall walks
  • 3 power snatches (using ending weight for part 1)

WOD Notes: Today we’ll be working on the most basic version of the snatch: the hang power snatch. Our focus will be on an explosive pull and lightning fast turnover! After finding your heaviest set of 2, keep that weight on the bar for part 2 – a short AMRAP of wall walks and power snatches from the floor. Come in to get better at olympic lifting!

Community Notes: Happy birthday Michele H!

Daily WOD – Jan 27, 2023

Jackie destroying it on the rower!

Workout of the Day

“Open 21.3”

Complete for time:

  • 15 front squats (95/63#)
  • 30 toes to bar
  • 15 thrusters (95/63#)

Rest 1 minute

  • 15 front squats (95/63#)
  • 30 chest to bar pull ups
  • 15 thrusters (95/63#)

Rest 1 minute

  • 15 front squats (95/63#)
  • 30 bar muscle ups
  • 15 thrusters (95/63#)

Time cap: 15 minutes

WOD Notes: Only 3 weeks until the start of the 2023 CrossFit Open!! (If you missed our post on the Open, click here.)  Today’s WOD is an Open workout that we completed on March 26, 2021. Link back to our blog post here to read up on the movement standards and official variations. Be warned – 15 minutes is an aggressive time cap for this workout! (Most of our athletes were capped in 2021.) You can either treat it as an AMRAP (i.e., see how far you can get), or modify weights/reps to give you a better shot at completing it.

Community Notes: Happy birthday Jamie P!

Daily WOD – Jan 26, 2023

Sam crushing his KB swings!

Workout of the Day

EMOM for 30 minutes of:

  • First minute: 10 weighted box step ups (1×50/35# KB or DB)
  • Second minute: 10/8 calorie bike or row
  • Third minute: 10 PVC overhead sit ups

WOD Notes: We have a long WOD for you today! The goal is to work at a high intensity for approximately 30 sec of each minute, then let your heart rate moderate during the remainder of the minute. If you’re finishing in less than 25 sec, add extra reps or weight. If you’re finishing beyond the 35s mark, reduce reps or weight. The PVC overhead sit up is a new-to-ICA movement; check out a demo here.

Daily WOD – Jan 25, 2023

Whitney sprinting through shuttle runs!

Workout of the Day

Deadlift 8×1 (90% 1RM), 3 second negative.  

Complete a 30 second dead hang immediately after each set.

Then complete 3 sets of 15R/15L one-arm suitcase deadlifts (KB or DB) as heavy a possible.

WOD NotesDeadlifts and dead hangs, what a combo! Today’s deadlifts are 8×1 “across,” meaning all 8 reps should be performed at the same weight. We recommend ~90% of your 1 rep max, but that may vary based on how you’re feeling and when you last tested your 1 rep. Pick a weight that’s challenging, but that you can deadlift with perfect technique. (No rounded backs!) Note there’s a 3 second negative on each rep.

Daily WOD – Jan 24, 2023

Nikki powering through KB swings!

Workout of the Day

Complete AMRAP in 18 minutes of an ascending ladder by 2’s of:

  • Handstand push ups
  • Box jump overs (24/20″)

WOD Notes: Round 1 of this workout is 2 HSPU and 2 BJO; round 2 is 4 HSPU + 4 BJO, round 3 is 6 + 6, etc. You continue adding 2 reps to each movement until the 18 minutes is up. There’s no doubt that the HSPU will be the limiting factor today! Pick a HSPU modification that would allow you to do at least 10 consecutive reps when fresh. Options include: HSPU to an elevated target, A-frame or regular push ups, DB push presses, or even handstand holds (5 seconds per HSPU).

Daily WOD – Jan 23, 2023

Gretchen crushing her overheads!

Workout of the Day

2023 Nutrition Challenge Performance Test:

  • Row 500/400m (or bike 1000/800m)
  • 15 bar-over burpees
  • 15 clean & jerks (135/93#)
  • 15 bar-over burpees
  • Row 500/400m (or bike 1000/800m)

WOD Notes: Today kicks off our 2023 Nutrition Challenge! For those participating in the challenge, this WOD serves as the “before” test, and we’ll complete the same workout in 28 days as the “after” test. If you haven’t committed to the nutrition challenge, you can still join in. This year’s challenge is a 28-day sugar and alcohol detox. Read up on the details here and commit to the challenge by commenting on the post!

In the 2nd part of class we’ll work on establishing our 2023 fitness goals. Try to come in with 1-5 ideas. To get you started, consider: (1) What movements/workouts hold the most meaning to you? Strict pull ups? A certain mile time? Any particular lift, such as a clean or back squat? (2) Are your goals varied enough? If they’re all weightlifting or all conditioning, consider mixing it up! (3) Are your goals reasonable to hit by the end of 2023, or are some of them longer term goals for which we can establish an intermediate goal for this year? If you are drawing a blank, don’t worry! Coaches will be available to help you brainstorm!

Daily WOD – Jan 22, 2023

Cindy flying on her row!

Workout of the Day

Back squat 2-2-2-2-2-2

Then complete (not for time):

  • 30 back squat – good mornings (~40% 1RM)

WOD Notes: The main event is working up to a heavy 2 rep back squat. If you know your 1RM, start around 65-70% and work up to 90-95%. For the cash out, you can break the 30 reps into as many sets as needed.

Daily WOD – Jan 21, 2023

Leonardo crushing his pull ups!

Workout of the Day

“Fight Gone Bad”

Complete 3 rounds for max reps in 1 minute at each station:

  • Wall balls
  • Sumo deadlift high-pulls (75/53#)
  • Box jumps (20/16″)
  • Push press (75/53#)
  • Row (cals)
  • Rest

WOD Notes: This is one of the most famous CrossFit benchmarks, and we typically complete it once/year in the January timeframe. The workout was designed to simulate a mixed martial arts bout – five minutes of work followed by one minute of rest. It got its name from MMA fighter B.J. Penn who, after completing the workout in 2004, said it felt “like a fight gone bad.” Your score is total reps completed across all 3 rounds. Keeping true to the movement standards that were in place when the WOD was created, today’s box jumps can be completed in a dynamic style of springing up off the top of the box (no pause), as long as full hip extension is reached above the box.

 

Daily WOD – Jan 20, 2023

JV crushing his row!

Workout of the Day

Bench press 5-5-5-5-5

Then 10 minutes of:

  • Ring muscle up practice/progressions

WOD Notes: Get jacked up; it’s bench press day! Today we’re establishing a new 5 rep max. If you know your 1RM, start around 65% and work up to around 85%. After that we’ll play around on the rings, working on the elusive ring muscle up. For most athletes we’ll stick to the low rings where we’ll practice ring MU transitions. More advanced athletes will have the opportunity to work on the high rings, either trying to get your first ring MU or challenging yourself to: non-false grip MU, strict MU, max consecutive MU, or AMRAP in 5 minutes.

Community Notes: Happy birthday Murray!

Daily WOD – Jan 19, 2023

Mike cruising through his bike!

Workout of the Day

Complete 5 rounds for time of:

  • 3 rope climbs
  • 10 deadlifts (275/183#, NTE 70%)
  • 50 double unders

Time cap: 20 minutes

WOD Notes: Each of the movements in today’s workout should take approximately 1 minute to complete. If 3 rope climbs is a tall order, consider doing partial-height rope climbs, reducing to 1 or 2 per round, or subbing hanging knees raises (5-10 reps per rope climb). The deadlifts should be able to be completed in 1-2 sets per round (5-10 reps in a row). Subs for double unders include 2x single unders, 3x speed-step single unders, or jumping jacks.

Community Notes: Happy birthday Sara K!

Daily WOD – Jan 18, 2023

Ryan crushing his swings!

Workout of the Day

Complete:

  • Tabata row or bike (cals)
  • 1 minute rest
  • Tabata air squat
  • 1 minute rest
  • Tabata pull up
  • 1 minute rest
  • Tabata push up
  • 1 minute rest
  • Tabata sit up

WOD Notes: Programming Credit: CrossFit main page on Jan 12, 2023. A Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For this workout, your score is the least number of reps performed in any of the 8 intervals. You’ll record 5 total scores – your lowest round for each movement type. 

Community Notes: Happy birthday Damon!

Daily WOD – Jan 17, 2023

Amanda, Lindsay & Ming!

Workout of the Day

1-1-1-1-1 of the complex: 1 squat clean + 1 hang squat clean + 1 thruster

Then complete NFT:

  • Inversion practice (tripod headstand, crow, handstand, press-to-handstand)

WOD Notes: The main part of the workout is a barbell complex where you’ll perform 1 squat clean immediately into 1 hang squat clean immediately into 1 thruster. If you are unable to press overhead, replace the thruster with a 2nd hang squat clean. For the 2nd part of the workout, our goal is to get inverted without the assistance of a wall. An inversion is any skill where your hips are above your head. For instance, a downward dog is a simple inversion that is accessible to almost everyone! From there, you can try progressing to more challenging inversions, such as a tripod headstand, crow, handstands, or press-to-handstand. Let’s have some fun and get upside down!

Community Notes: We wanted to let everyone know that Coach Tanya has accepted a job at PECO and will be stepping down from her role as a full-time coach at ICA. She’ll continue to be on the schedule in a part time capacity; exact days and times TBD! One immediate change you’ll see is we are removing the 12:30pm class from the schedule while we re-distribute work load. We hope to add the class back in the future. Best of luck to Tanya in her new job!

28 Day Sugar & Alcohol Detox!

January detox

Every January at ICA, we embark on a nutrition challenge. The specifics vary year-to-year, but the goal is always the same: to get back to healthy habits following the craziness of the holiday season! This year, we’re doing a 28 day sugar and alcohol detox. Interested in joining us? Read on for details!

Why a sugar & alcohol detox? Have you ever noticed that the more sugar you eat, the more you crave? Science backs up this sugar-craving cycle, with studies showing that we can become biologically addicted to sugar, just as we would other substances like drugs or alcohol. The recommended added sugar consumption is no more than 25 grams/day, but the average American consumes around 71 grams. Excess sugar consumption contributes to a host of medical conditions including heart disease, cancer, dementia, type-2 diabetes, depression, and the list goes on. It’s scary stuff.

Alcohol is another substance can hijack our bodies and minds, adding unnecessary calories to our diets, causing us to feel tired and bloated, and leading us to make poor food choices. By challenging ourselves to no sweets and no alcohol for 28 days, we’ll reset our bodies and start the year off right!

By the end of the 4 weeks you’ll feel leaner and less bloated. You’ll sleep better at night and have better energy during the day. All this, just in time for the 2023 CrossFit Open – starting Feb 16!

When is the challenge? The challenge will run for 28 days, from Monday January 23 through Monday February 23.

What are the rules? There are only 2 rules: no sweets and no alcohol! By no sweets, we mean traditional sweets like cookies, ice cream, cake, donuts, muffins, and sugary beverages (soda, energy drinks, gatorade, coffee with sugar or sweetened creamers, etc). If you already eat a fairly low sugar diet, take it a step further and cut out any food with more than 5g added sugar. This will eliminate a lot of cereals, granola bars, and other packaged goods. It will be important to read the labels of anything you eat. (Better yet – eat whole foods that don’t come in packages and don’t have labels!)

How do I sign up? Sign up by commenting on this blog post! We want to know who is participating so we can check in occasionally and give each other support. Additionally, we encourage you to join the ICA Members Community and the ICA Nutrition Club on Facebook where we can support each other, ask questions, and help each other stay on track!

Before-and-After Comparison. To get the most of the challenge, it’s important to have before-and-after data:

  • On the morning of January 23, record your weight and the circumference of your waist and hips.
  • Take 3 photos of yourself – from the front, the back, and the side. Wear tight fitting clothing like a swimsuit or underwear. You don’t have to share the photos, but keep them for yourself to look back on!
  • You can take it a step further by signing up for an InBody scan – we offer 2 scans for $50 during any ICA nutrition challenge. (Email us at ironcrossathletics@gmail.com to set up a time!)

Additionally, we’ll run a Nutrition Challenge Performance Test during all classes on Jan 23, and we’ll repeat the same WOD on Feb 23, so you can have a before-and-after performance comparison. After all, as CrossFitters, we know that the ultimate test of health and fitness is how we perform, not the number on the scale!

What are some recommended foods/meals?

Breakfast: Eggs (either scrambled or in an omelet) with berries, a piece of fruit or a side of unflavored oatmeal. Another option is cottage cheese or plain greek yogurt mixed with berries, nuts, and seeds.

Lunch: A salad with chicken breast and a variety of veggies and healthy fats. Watch out for salad dressings – most have lots of added sugar! If you need additional carbohydrates, add root vegetables or a gluten free grain like quinoa, farro or rice.

Dinner: Roasted vegetables with wild salmon, and brown rice.

Snacks: Tuna packets, protein shakes, fresh fruit, baby carrots, greek yogurt or cottage cheese, nuts.

Before bed treat: Greek yogurt, decaffinated tea, fresh berries.

Let’s get after it, ICA! 

Daily WOD- Jan 16, 2023

Robin practicing her rope pulls!

Workout of the Day

Partner interval AMRAP in 20 minutes of:

  • 12 traditional KB swings (70/53#)
  • 12 x 10m shuttle runs

WOD NotesPartner 1 will complete 12 KBS and 12 shuttle runs while partner 2 rests, then switch! Can any duo complete 20 rounds in 20 minutes?

Schedule Notes: Due to the MLK holiday, we’ve cancelled the 5:00am class. All other classes are on!

Daily WOD – Jan 15, 2023

Shannon working thrusters!

Workout of the Day

Complete 5 rounds for time (but more importantly, for quality) of:

  • 10 strict chin ups
  • 10 bent-over rows (135/83#)
  • 10 floor wipers (L+R=1)
  • 10 barbell roll-outs

Time cap = 30 minutes

WOD Notes: Today’s workout is a bunch of strength-day accessory movements combined into a stand-alone workout. Although it’s technically “for time,” we’re more interested in seeing high quality movements; the time component is just to keep you moving!

Daily WOD – Jan 13, 2023

Anna coming off a snatch!

Workout of the Day

On a 3 minute clock, complete:

  • 16/12 cal (bike or row)
  • 8 power clean (155/105#)
  • Max wall balls (20/14# to 10/9′)

Rest 2 minutes and repeat for a total of 5 rounds.

WOD Notes: This is an interval-style workout with built in rest. That means, each round is a sprint! Aim to finish the row/bike and power cleans by the 2-minute mark so you have a full minute for wall balls. Modify distance/reps/weight as needed to accomplish this! (If you finish the row/bike and power cleans in less than 80 seconds, consider adding 4 cals + 2 cleans to the next round, or be okay with lots of wall balls!) Score = total number of wall balls completed.

Daily WOD – Jan 12, 2023

Carver building new toys for ICA!

Workout of the Day

AMRAP in 20 minutes of:

  • 400m run
  • Max consecutive push ups

Every time you break the push ups, run 400m.

WOD Notes: This is similar to a CrossFit benchmark, Nicole, but this workout subs push ups in place of Nicole’s pull ups. During the push ups, you can rest in a high plank, but lifting a hand or foot off the ground or resting in any other position, like a downward dog, counts as the end of the set. Continue immediately to another run and another max set of push ups. Repeat until the 20-minutes is up!

Daily WOD – Jan 11, 2023

Melinda slaying her workout!

Workout of the Day

Sumo deadlift 5-5-3-3-2-2-2

Then complete 3 sets NFT of:

  • 30 alternating jumping lunges (15R/15L)

WOD Notes: For the sumo deadlifts, increase weight each set working to a new 2 rep max. The reps should be “touch and go,” with a controlled negative. Start around 60-65% of your 1RM and work up to 90-95%. For the jumping lunges, if you can do the first set unbroken, try going weighted for the 2nd and 3rd sets! You can grab a plate, a sandbag, or a set of light DBs. Rest ~2 min between sets.

Community Notes: Happy birthday Jaclyn M!

Daily WOD – Jan 10, 2023

Gisela and Teresa cruising through their bike piece!

Workout of the Day

AMRAP in 15 minutes of:

  • 8 toes to bar
  • 12 DB hang power clean & jerks (6R/6L, 50/35#)
  • 36 double unders

WOD Notes: This is an Open style workout that uses movements we’ve seen in previous Open WODs. It’s an opportunity to work on a new skill (toes to bar or double unders). Try a heavier DB than you usually use, or push the intensity!

Daily WOD – Jan 9, 2023

Dana cruising into 2023 with a solid run!

Workout of the Day

“Jackie”

  • 1000m row
  • 50 thrusters (45/33#)
  • 30 pull ups

Time cap: 12 minutes

Then complete NFT:

  • Single-leg squat practice

WOD Notes: Jackie is a benchmark workout that we complete once per year. It’s meant to be short and fast, with the fastest times in the 5-6 minute range! The thrusters are meant to be very light; use approximately 50% of your typical thruster weight. Most people use an empty barbell, either the 45#, 33#, or 15#, and try to hang on for huge sets!

Community Notes: Happy birthday Rachel F!

Daily WOD – Jan 7, 2023

Alex crushing his run!

Workout of the Day

Complete 4 rounds, each round for time, of:

  • 400m run
  • 21 deadlifts (185/123#, NTE 50% 1RM)
  • 21 box jumps (24/20″)

Start a new round every 6 minutes.

WOD Notes: This is an interval-style workout with built in rest. Modify the movements as needed (distance, weight, height, or reps) to target 3-4 minutes of work each round. There will be a hard cap at 4:30 each round to ensure 90s of rest.

Community Notes: Happy birthday Ashlee B!

Daily WOD – Jan 6, 2023

Mado crushing the KB!

Workout of the Day

Complete for time:

  • Row 500/400m
  • 75 butterly abmat sit-ups
  • Row 1,000/800m
  • 45 butterfly abmat sit-ups
  • Row 2,000/1,600m
  • 30 butterfly abmat sit-ups

Time Cap: 25 minutes

WOD Notes: This workout was adapted from the CrossFit mainpage WOD on 221121. The mainpage used GHD sit ups in place of abmat sit-ups (50/30/20); we have a couple GHDs available if anyone wants to tackle that version! If you sub a bike for the row, Rx will be 2x distance.

Schedule Notes: There will be no 5:30am class on Fri Jan 6. We apologize for the inconvenience. All other class times are on!

Daily WOD – Jan 5, 2023

Katie getting under the bar!

Workout of the Day

Front squat 6×3 (80-85%)

Then complete NFT:

  • 5×5 seated box jumps

WOD Notes:  Today’s front squats don’t increase in weight each round; you should pick a weight around 80-85% of your 1RM and stay there for all 6 sets. For the seated box jumps, you’ll sit on a box that puts you at or below parallel (12″ or 16″ for most athletes), and launch from the seated position to a 2nd box. Choose a height that challenges you!

Community Notes: Happy birthday Kelly G!

Daily WOD – Jan 4, 2023

Anisa powering through hurdle work!

Workout of the Day

Complete 4 rounds for time of:

  • 60 double unders
  • 10 power snatches (115/73#)
  • 30 air squats
  • 10 strict handstand push ups

Time Cap: 20 minutes

WOD Notes: There are a lot of reps in this workout; you’ll want to pick weights and modifications that minimize down time and allow you to keep moving! No movement should take longer than 90 seconds; most should be closer to 1 minute. Power snatches can be quick singles or short sets (3-5 reps).

Daily WOD – Jan 3, 2023

Grace flying through her jump rope training!

Workout of the Day

Complete five 2-minute rounds, with a 2-minute rest after each round, for max reps:

  • 90 seconds of burpees + 30 seconds of KB swings (53/35#)
  • 75 seconds of burpees + 45 seconds of KB swings (53/35#)
  • 45 seconds of burpees + 75 seconds of KB swings (53/35#)
  • 60 seconds of burpees + 60 seconds of KB swings (53/35#)
  • 30 seconds of burpees + 90 seconds of KB swings (53/35#)

WOD Notes: It’s only 10 minutes of work, how bad could it be!? Today’s goal is to MOVE FAST! Sprint the burpees, especially in the later rounds when the intervals are short, and hang on to the KB for large sets. You’ll log your score for each round (total burpees + KBS).

Daily WOD – Jan 2, 2023

Kyle working overhead squats!

Workout of the Day

Every 2 minutes for 20 minutes, complete:

  • 1 hang squat snatch

WOD Notes:  The goal today is to gradually increase in weight over the 10 sets.  You do not need to increase each round (but you can if you like).  If snatches don’t feel great for you, consider modifying to hang cleans or hang power cleans instead!  If you don’t feel comfortable enough to move weights that feel challenging, consider increasing the reps to 3 or 5 or going EMOM style!

Daily WOD – Jan 1, 2022

Greg, Mado & Bob powering through wall balls.

Workout of the Day

“Hollywood”

Complete for time:

  • 2000m run
  • 22 wall balls (30/20# to 10/9′)
  • 22 ring muscle ups
  • 22 wall balls (30/20# to 10/9′)
  • 22 power cleans (185/123#)
  • 22 wall balls (30/20# to 10/9′)
  • 2000m run

Time cap to begin 2nd run= 30 minutes

WOD Notes: This is a challenging hero WOD that we complete every year around the holidays. Choose a running (or rowing/biking) distance that takes 8 to 12 minutes to complete. Ideally the wall balls and power cleans should take less than 2 minutes per set. The muscle ups should take less than 5 minutes. In years past, the Rx women’s weight was 113#, but we upped it this year!

Community Notes: Happy birthday Michelle L!

Daily WOD – Dec 31, 2022

Bryce slaying his core training!

Workout of the Day

Complete max reps in 3 minutes, then 2 minutes, then 1 minute at each station, with a 1 minute rest/transition after each movement:

  • Rope climb
  • Box jumps (24/20″)
  • Devil’s press (2×50/35#)

WOD Notes: In larger classes, athletes will start at different stations, but everyone will work and rest at the same time. As you get further into the workout, you’ll get a longer rest-to-work ratio, so keep your intensity high! You’ll record three separate scores: the total number of rope climbs, box jumps and devil’s presses completed.

Community Notes: Happy birthday Tirzah!

Daily WOD – Dec 30, 2022

Lacey destroying the plank hold challenge!

Workout of the Day

Complete 9 rounds for time:

  • 3 wall walks
  • 9 thrusters (95/63#)

Time cap = 18 minutes

WOD Notes: This is meant to be an an “Open” style workout. In other words, SEND IT! Each set of wall walks should take 45 seconds or less – modify range of motion or reps to accomplish this. For our experienced athletes, feel free to set up tape to hold yourself to Open standards. (Totally optional.) The first line’s inner edge is 60/55″ from the wall; both hands touch this line at the start and end of each rep. Second line’s outer edge is 10″ from the wall; both hands touch this line at the top of each rep.

Community Notes: Happy birthday Sean B!

Daily WOD – Dec 29, 2022

Chris crushing wall balls!

Workout of the Day

Deadlift 10-10-10-10

Then complete 4 rounds NFT of:

  • 10 banded, strict, wide-grip pull ups with a 3-second negative

WOD Notes: The deadlifts today are programmed to be conventional, but you can substitute sumo deadlifts if they feel a lot better for you. For the pull ups, use a band and don’t rush the negative. Rest approximately 90 seconds between sets.

Daily WOD – Dec 28, 2022

Connor getting strong in the kids program!

Workout of the Day

Complete for time:

  • 10k bike or 5k row

Then complete 4 rounds NFT of:

  • 15R/15L standing oblique crunches (50/35# KB)

WOD Notes: Programming Credit: CrossFit main page Nov 30, 2022. If anyone really prefers to run, you can sub a 5k run. Our “official” ICA 5k route map is shown here. (Leave the gym going out the JEFFERSON ST driveway. Left onto Jefferson, Left onto Bridge, Right onto Nutt Rd, Right onto Main St, Right onto Anderson (turns into Chester), Left onto Bridge, Right onto Jefferson, return to the gym via the JEFFERSON ST driveway.)

Community Notes: Happy birthday Bob K!

Daily WOD – Dec 27, 2022

Sky training push ups!

Workout of the Day

With a partner, one person working at a time, complete AMRAP in 20 minutes of:

  • 100 double unders
  • 40 alternating DB snatch (50/35#)
  • 20 pull ups

WOD Notes: You’ll tackle this workout as a team of two, with one person working at a time. Divide the work any way you want! If you or your partner don’t have double unders, you can sub single unders (2x), hops over a line (2x), or speed step single unders (3x).

Schedule Notes:  The 5:30am and 6:00am are cancelled for tomorrow, Tuesday 12/27. If you plan to attend one of these early morning classes on Wednesday, Thursday or Friday, please register soon. If there is no one registered by 8pm the night before class, we will cancel so our coaches aren’t driving in for an empty room! Thank you!!

Daily WOD – Dec 26, 2022

Emily powering through v-ups!

Workout of the Day

Bench press 3-3-3-3-3-3

Then EOMOM for 8 minutes:

  • 6 push-ups with 9 second down & 1 second up

WOD Notes: Today we’re working up to a heavy 3 rep bench press. If you know your 1 RM bench press, start around 60-65% and end around 85-90%. For the push up cash out work, each set of 6 push ups will take 1 full minute. Rest 1 minute and repeat for 4 total sets. Feel free to add a band around your back if you want an extra challenge!

Community Notes: Happy birthday Patty W and Tina R!

Daily WOD – Dec 25, 2022

 

Anna's got the right idea!

Workout of the Day

Complete for time:

  • 30 burpees

WOD Notes:  This is an at-home workout since the gym is closed today!  Thirty burpees for time is a classic CrossFit benchmark to test sprint effort conditioning.  It is possible to go sub 1 minute if you’re feeling fantastic and love burpees.  Make sure to hit full extension and get an audible clap above your head!  I can’t wait to see the SugarWOD results on this one.

Daily WOD – Dec 24, 2022

John crushing his L-sit in holiday style!

Workout of the Day

“DT”

Complete 5 rounds for time of:

  • 12 deadlifts (155/103#)
  • 9 hang power cleans (155/103#)
  • 6 jerks (155/103#)

Time cap = 12 minutes

WOD Notes: For those who have never done this workout, it’s a CrossFit hero WOD that’s known for being much harder than it looks! We complete this workout once a year as a benchmark. The most limiting part is typically the 6 jerks (shoulder to overhead). Pick a weight that you think will allow you to do 6 jerks unbroken even when tired. We will run 2 heats so you can have a counter to help get you through!

Schedule Notes: There is no 8:30am class today. Classes are at 7 (Oly), 8, 9, 9:30, and 10am. Open Gym in the North room from 7-9:30am. Drive safely ICA!

Daily WOD – Dec 23, 2022

Due to the forecasted flash freeze this afternoon, ICA will close at 3:00pm. There will be no afternoon/evening classes. If you need to be on the road, please drive safely!

Steve K hitting an L-sit!

Workout of the Day

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

  • Wall balls (20/14# to 10/9′)
  • Butterfly abmat sit ups

Time Cap = 20 minutes

WOD Notes: Today is a good day to turn your head off and just move! Pick a wall ball that allows you to complete sets of 10-20 when fresh.

Daily WOD – Dec 22, 2022

Sikora ‘sleighing’ his fitness!

Workout of the Day

Push press + push jerk + split jerk 1-1-1-1-1-1

Then complete NFT:

  • 30 strict handstand push ups (4″ deficit)

WOD Notes: Today is a barbell complex where you’ll find the heaviest weight at which you can complete 1 push press immediately into 1 push jerk immediately into 1 split jerk. If you are new to these movements, stay lighter and work on technique. During the cash out, you’ll complete 30 strict handstand push ups, ideally to a 4″ deficit or select a target that’s lower than you’re used to. If you’re not comfortable going upside down, you can sub 30 heavy dumbbell strict presses.

Community Notes: Happy birthday Anne Lise!

Daily WOD – Dec 21, 2022

Carver getting into the holiday spirit!

Workout of the Day

EMOM for 24 minutes:

1) 3 squat cleans (75% 1RM)

2) 6 bar-facing burpees

3) 12/9 calorie bike or row

WOD Notes: At the top of each minute you’ll complete one of the listed movements, then rest for the remainder of the minute. Especially in the beginning of the workout, you should be working for ~30 seconds and then resting for ~30 seconds. (If it’s much shorter or much longer, modify reps accordingly!)

Community Notes: Happy birthday Alison K!

Daily WOD – Dec 20, 2022

Steve glowing from his 12 Days of Fitness!

Workout of the Day

Complete for time, partition any way:

  • 1600 m run
  • 100 toes to bar

Time Cap: 20 minutes

WOD Notes: Programming Credit: CrossFit mainpage on Dec 16, 2022. Today you can divide the run and toes to bar (T2B) any way you’d like! For example, keep it simple with 4 rounds of 400m run & 25 T2B. Or if you prefer shorter rounds, try for 8 rounds of 12 T2B & 200-m run with a “bonus” 4 T2B at the end. Be creative and pick a rep scheme that calls out to you!

Daily WOD – Dec 19, 2022

Liz crushing her sit-ups!

Workout of the Day

Back squat 5-5-5-5-5

Then complete 30 yards of each of the following banded walks:

  • Lateral walk left
  • Lateral walk right
  • Monster walk forward
  • Monster walk backward

WOD Notes:  Aim to start your first set of back squats around 60-65% and your final set around 80-85%.

Community Notes: Happy birthday Jason B!

Daily WOD – Dec 18, 2022

Kelsey crushing handstand holds!

Workout of the Day

Complete 4 rounds for time:

  • 20/15 cal row or bike
  • 15 power snatch (95/63#)
  • 3 rope climbs

Time cap: 20 minutes

WOD Notes: Pick a weight on power snatches where you can hit sets of 5-15. Singles are discouraged. The rope climbs should take 60-90 seconds each round. If rope climbs aren’t in your aresenal, sub 15 strict pull ups.

Community Notes: Happy birthday Rob R and Julie G!

Daily WOD – Dec 17, 2022

12 Days of ICA past!

Workout of the Day

“12 Days of ICA”

Day 1 = 1 x 200m run

Day 2 = 2 deadlifts (225/155#)

Day 3 = 3 box jumps (30/24″)

Day 4 = 4 push ups (men clapping)

Day 5 = 5 second L-sit hold

Day 6 = 6 wallballs (20/14# to 10/9′)

Day 7 = 7 KB swings (53/35#)

Day 8 = 8 KB SDHP (53/35#)

Day 9 = 9 burpees

Day 10 = 10 walking lunges

Day 11 = 11 knees to elbows

Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:

  1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1 (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.
  2. The time you signed up for is the time when your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. There is no group warm up, but a coach will be available to help you get ready and answer any questions you may have.
  3. The gym will open at 6:00am and close at 11:00am.
  4. Similar to the Firebird, the gym will be set up in stations, and everyone will share equipment.
  5. If you’re not up for an hour-long WOD, you can scale by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
  6. Wear your most festive holiday outfits and ugly sweaters!!!!

Community Notes:  Happy birthday Celeste!

Daily WOD – Dec 16, 2022

Ricky crushing push-ups!

Workout of the Day

Power clean 3-3-3-3-3-3

Then find your max distance broad jump for each of the following:

  • Two leg
  • Right leg only
  • Left leg only

WOD Notes: For the power cleans, focus on the catch position: feet no wider than shoulder width and hips back over heels. The 3 reps don’t have to be touch-and-go; you can drop each rep, but immediately set up and power clean again. Try to complete all 3 reps in less than 15 seconds. For the broad jumps, take 3-5 attempts to find your max distance of each variation. If your joints don’t allow you to jump, complete 20 glute bridges of each variation: (1) two legs, (2) right leg only, (3) left leg only, (4) two legs.

Community Notes: Happy birthday Tim F!

Daily WOD – Dec 15, 2022

Winter weather update – Due to coach availability, the 5:30am & 12:30pm classes are cancelled for Thursday 12/14. All other classes are ON.

Patty working her sumos!

Workout of the Day

Complete 3 rounds for time of:

  • 20 handstand push ups
  • 40 sit ups
  • 60 air squats

WOD Notes: Each movement should take 2 minutes or less. Subs for the HSPU include dumbbell presses, handstand holds, A-frame push ups, or let your coach know if you have another modification you like! Rx athletes who are feeling extra spicy may want to scale up a movement or two…for instance, try strict HSPU, GHD sit ups, or single-leg squats.

Community Notes:  Happy birthday Brittany V!

Weather Note: The forecast is calling for potential freezing rain tomorrow in the 5-10am timeframe. We anticipate opening the gym on timeUpdate: We plan to hold the “even hour” morning classes as scheduled (5, 6, 7am). However, the 5:30am class is cancelled. As a general rule, whenever there is adverse weather please check Wellness Living before driving in to verify that classes are on! If we cancel a class that you signed up for, you’ll get an email from Wellness Living. We’ll also post to the blog. Although we try to remain open for classes whenever possible, the safety of our coaches and athletes is paramount. If you’re unsure whether you can drive in safely, please stay home. We will generally waive late cancel fees when it is due to weather related challenges. One last thing – Remember that we post an at-home version of every Daily WOD to SugarWOD! So you can get your ICA WOD fix, even when the gym is closed! All you need is a single dumbbell or kettlebell. Remember to post your results to SugarWOD so we can stay connected from afar! Ready or not, winter is here!

Daily WOD – Dec 14, 2022

Jesse levitating with joy for running!

Workout of the Day

Complete 5 rounds, each for time, of:

  • 35 double unders
  • 15 burpee box jumps (24/20″)
  • 35 double unders

Start a new round every 4 minutes.

WOD Notes: Today we’re staying light and ramping up your heart rate with lots of jump rope, burpees, and box jumps! Each round should take less than 2 1/2 minutes to ensure adequate rest. Come join us for a mid-week sweatfest!

Community Notes: Happy birthday JZ (Zalocha)!

 

Daily WOD – Dec 13, 2022

Gina working bar muscle ups!

Workout of the Day

Overhead squat 5-5-5-5-5

Then snatch balance 5×5 (~50% 5RM OHS)

WOD Notes: In the first part of the workout we’ll find your heaviest 5 rep overhead squat. If overhead squats don’t feel good for you, you can swap to front squats or stay light and complete 5 reps EMOM. For the second part of the workout we’re focusing on a quick drop under the bar. No need to go super heavy; focus on technique and speed!

Community Notes: Happy birthday Lacey!

Daily WOD – Dec 12, 2022

Hang cleaning with friends!

Workout of the Day

Complete for time:

  • 500/400m row or 1000/800m bike
  • 30 bench presses (approx 60-65%)
  • 1000/800m row or 2000/1600m bike
  • 20 bench presses
  • 1500/1200m row or 3000/2400m bike
  • 10 bench presses

Time Cap: 25 minutes

WOD Notes: Picking the right bench press weight is key today! The round of 30 should take 3-4 sets to complete. If you can do it in 2 sets, add weight! If you need more than 4 sets, take some weight off for rounds 2 & 3. For the row, try to keep the same pace for all 3 rounds. Whatever pace you want to hit for the 1500/1200m round, start there for the first 2 rounds, then hang on for the 3rd!

Community Notes: Happy birthday Dana!

Daily WOD – Dec 11, 2022

Marcucio box jump magic!

Workout of the Day

With a partner, complete 16 rounds (8 each) for time of:

  • 10 DB thrusters (2×50/35#)
  • 50 yd farmer carry (50/35#)

WOD Notes: In this workout, partners take turns completing 1 full round. Pick DBs that allow you to do all 10 thrusters unbroken for most – if not all – of the workout. (The prescribed weight is really heavy! ) The 50 yd farmer carry is 1 lap around the gym.

Daily WOD – Dec 10, 2022

Rachel powering through push jerks!

Workout of the Day

Sumo deadlift 3-3-3-3-3-3

Then complete 3 rounds NFT of:

  • 30 crossover single unders
  • 30 glute bridges

WOD Notes: Aim to start your first set of sumo deadlifts around 65% of your 1RM and build from there. If you’re feeling good, you should end around 90% of your training 1 rep max.

Daily WOD – Dec 9, 2022

John working his deads!

Workout of the Day

Complete AMRAP in 15 minutes:

  • 5 bar muscle ups
  • 3 squat snatches (185/123#)

WOD Notes: Today’s AMRAP calls for two very high skill movements. If you’re still working toward BMUs, you can sub jumping BMU, pull ups (2x), or MU transitions on the low rings. Subs for squat snatches include power snatches or a clean variation. If you do a “power” version of the snatch or clean today, add 10 air squats per round!

Schedule Notes: We’ll hold our annual “12 Days of ICA” WOD on Saturday, Dec 17! After 2 years of running this workout outside in the parking lot, we’re excited to move it back inside and do the OG version of the WOD. Similar to the Firebird, we’ll kick off heats every 30 minutes from 7:00am – 10:00am. When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up! *This class is free for all members (will not count toward your monthly totals)!*

Daily WOD – Dec 7, 2022

Firebird Fun with Friends!

Workout of the Day

Shoulder press 10-10-10-10-10

Then 20 inverted burpees (for quality, not for time)

WOD Notes: Check out a video demo of an inverted burpee here. To scale this movement, your coach will help you find the most similar range of motion, hopefully with some element of going from a supine position (lying on your back), to standing back up, and bearing some weight on your hands.

Community Notes: Happy birthday Megan V and Jose!

Daily WOD – Dec 6, 2022

Joe sharing the fruits of his fitness labor.

Workout of the Day

Complete for time:  

1000/800m row

Then 3 rounds of:

  • 25 box jumps (24/20″)
  • 15 deadlifts (205/133#, NTE 55%)

1000/800m bike

Time Cap: 20 minutes

WOD Notes: You can decide with your neighbor who wants to row first and who wants to bike first, but each person should start with one and end with the other! The deadlifts are moderately heavy, but something you can do in 1-2 sets each round. As prescribed, this workout calls for conventional deadlifts, but you can swap to sumo if they feel better for you!

Community Notes:  Congratulations to the following 17 athletes for completing all 12 ROWvember workouts. Who knows…we may just have to do “Bay” with how strong of a turnout we had for this ROWvember! What is “Bay”? It’s simple. Bike May. Some nifty stickers have been ordered and will be delivered upon arrival!”

1) Rob Rooney
2) Zach Gentile
3) David Littlewood
4) Erik Pederson
5) Ming Cheung
6) Julie Gentile
7) Kelly Goldston
8) Mado Blaquiere
9) Steph McMullan
10) Kelly Gleba
11) JRod
12) Averie Brittin
13) Cassy Bradley
14) Marissa Watson
15) Diana Grelecki
16) Kelsey Beattie
17) Ricky Lanzilotti

Daily WOD – Dec 5, 2022

Cindy earning style points on her cleans!

Workout of the Day

On a 15 minute clock, complete 21-15-9 reps for time of:

  • Push jerks (155/103#)
  • Chest-to-bar pull ups

Then in the remainder of 15 minutes, complete AMRAP of:

  • 5 clean and jerks (155/103#)
  • 30 second plank hold

WOD Notes: Today’s workout is from the CrossFit main page on 221025. It will leave your arms and shoulders feeling like jello! Choose a weight for the push jerks that allows you to break each round into no more than 3 sets (i.e., 7/7/7 for the 21, 5/5/5 for the 15, 3/3/3 for the 9). The 2nd part of the workout is bonus work (not from the CF main page!) and should be tackled at a more moderate pace. You can keep track of rounds completed…or just move!

Daily WOD – Dec 4, 2022

Frank racking up the wall ball shots!

Workout of the Day

Front squat 1-1-1-1-1-1-1

Then 400m run time trial (2 attempts)

WOD Notes: When going for a 1 rep front squat, aim to start your first set around 70% of your 1 RM and build over the 7 sets. If you’re approaching a new PR, take small jumps and make your form pristine!

Community Notes: Happy birthday Andrew Ch and Gretchen!

Daily WOD – Dec 3, 2022

Quinn getting strong with the teen crew!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 100 speed step single unders
  • 30 Russian KB swings (53/35#)
  • 20 seated leg raises over KB

WOD Notes: Today’s workout incorporates two newer movements: speed step single unders and seated leg raises. We first introduced speed step single unders  last month as a great scaling option for double unders (1 double under = 2 single unders = 3 speed step single unders). Today, Rx calls for the speed step SU! The seated leg raises are a challenging ab exercise; check out a demo here. Come in for 20 minutes of hard work and new skill acquisition!

Daily WOD – Dec 2, 2022

Fiona slaying her squat hold!

Workout of the Day

Complete 3 rounds, each for time:

  • 40 wall balls (20/14# to 10/9′)
  • 30 box jump overs (24/20″)
  • 20 burpees

Start a new round every 8 minutes.

WOD Notes: Today is an interval style workout with built-in rest. You’ll complete 1 round then rest until the clock hits 8:00. There is a hard cap at 6:00 each round, but the faster you go, the more rest you’ll get!

Community Notes: Happy birthday Frank W!

Daily WOD – Dec 1, 2022

Boelker powering through ring dips!

Workout of the Day

Power snatch 3-3-3-3-3-3

Then complete for time:

  • 100 KB hang muscle snatches (53/35#)

Time cap: 8 minutes

WOD Notes: The power snatches can be touch-and-go or quick singles. The second portion (KB snatches) is actually a test for some KB certifications. Candidates must complete the 100 snatches in 5 minutes or less. Compare to June 19, 2020 or March 19, 2019.

Daily WOD – Nov 29, 2022

Marcucio moving some lbs!

Workout of the Day

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

  • Push-ups
  • Freestanding handstand (seconds)

Time cap: 20 minutes

WOD Notes: Programming Credit: CrossFit main page on 221102.  Come on in to work on your handstands and upper body strength! We expect most athletes will modify today’s WOD, so don’t let it intimidate you! If you need to scale the push ups, you can either decrease the reps or elevate your upper body. (No knee push ups!) Each set of handstand holds should be able to be completed in 1-3 sets. Most athletes will modify these by using a wall (either kick to a full handstand or walk walk to a partial handstand.) If you’re able to hold a freestanding handstand but not for very long, try a few kick ups each round then move to the wall to finish the remaining time.

Community Notes: Thank you to everyone who has been chipping away at completing all the ROWvember workouts. These workouts are by no means intended to be easy. In fact, some are meant to be downright grueling. Your efforts do not go unnoticed! With just a workout or two left for some, the deadline for completing all 12 ROWvember workouts will be Monday, December 5th @ 12 PM. After that time, Coach Ricky will assemble the list of athletes who completed and logged all 12 workouts and distribute those respective athletes their prize. Please reach out to Ricky with any questions.

Daily WOD – Nov 28, 2022

Jeff firing away on the rower!

Workout of the Day

Rack Pull Deadlift 2-2-2-2-2-2 (4″ elevation)

Then complete NFT:

  • 5×3 drop broad jumps

WOD Notes: For today’s deadlifts, you’ll elevate the bar on top of 45# or 2×25# plates. This is a stronger starting position for most athletes and may allow you to lift heavier than you would from the ground. Experienced lifters – especially those going heavy today – will need to double and maybe triple up on a bar, and make use of the metal 45# plates! For the drop broad jumps, you can stack plates 12-16″ or use a box. Click here for a demo video.

 

Daily WOD – Nov 27, 2022

Charlie getting strong in the Teen program!

Workout of the Day

With a partner, complete 2 rounds for time of:

  • 20/16 calorie row or bike (each: at the same time)
  • 40 Power Cleans (165/113#)
  • 20/16 calorie row or bike (each: at the same time)
  • 40 Power Snatches (135/83#)

Time Cap: 25 minutes

WOD Notes:  Partners will share 1 bike and 1 rower. You can decide how (if) to alternate! (You can also sub a 200m run for the row/bike if preferred.) Both partners will bike/row at the same time, and each has to finish their 20/16 calories before either partner can start on the barbell work. Similarly, the barbell work must be completed before either partner starts back on the rower/bike. Each athlete gets their own barbell and will change the weight between movements.  Only one athlete works at a time while on the barbell!  Reps do not need to be split evenly.

Daily WOD – Nov 26, 2022

Ricky making his media debut!

Workout of the Day

“The Ghost”

Complete 6 rounds for max reps of:

  • 1 minute of rowing (cals)
  • 1 minute of burpees
  • 1 minute of double-unders
  • 1 minute of rest

WOD Notes: Programming Credit: CrossFit main page on 221114. Try for as many reps as possible of EACH exercise, not just total score. You’ll record separate totals for rowed calories, burpees, and double-unders. If you don’t have a rower at your station, you can sub the bike OR share with your neighbor (one of you switches the order of DU & rowing).

Community Notes: Happy birthday Dan T and Vanessa!

Daily WOD – Nov 25, 2022

Nick tearing through his weighted lunges!

Workout of the Day

Bench Press 12-10-8-6-6 (3 second eccentric)

Then complete NFT:

  • 30 barbell roll outs

WOD Notes: Nothing beats a Friday bench day!! Today’s bench presses call for a 3 second eccentric phase (a.k.a. negative, a.k.a descent). The cash out work (barbell roll outs) will strengthen your abs, lats, and shoulders. Come on in for a fun Friday strength session!

Schedule Notes:  Today’s schedule will be as follows:

  • 7:00 am – Daily WOD/Open Gym
  • 8:00 am – Daily WOD/Open Gym
  • 9:00 am – Daily WOD/Open Gym
  • 10:00 am – Daily WOD/Open Gym
  • 11:00 am – Teen Strength and Speed/Youth Strength and Speed

Regular schedule will resume on Saturday!

Daily WOD – Nov 24, 2022

Dan & Sillup powering through the WOD!

Workout of the Day

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 ring muscle ups
  • 10 hang power cleans (155/103#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

“The Firebird Express”

Complete 5 rounds for time of:

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

WOD Notes: This is our ICA “house WOD” and an annual Thanksgiving tradition! To accommodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We will kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am).  The gym will open at 6:15 am so you can be warmed up for the first heat! When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up in the North room!  “The Firebird” is a long workout, so if you’re looking for something more reasonable, try out “The Firebird Express.” Be sure to talk to a coach if you have questions!

Community Notes: Happy birthday Ed!

Daily WOD – Nov 23, 2022

J Rod crushing her lift!

Workout of the Day

E2MOM for 20 minutes (10 rounds):

  • 3 wall walks
  • 20 lateral hops over the barbell
  • 5 deadlifts (sumo or conventional, 75% 1RM)

WOD Notes: In this interval-style workout, you should sprint each round with minimal breaks/rest. Try to complete each round in less than 1 minute, then rest and get ready for the next round!

Schedule Notes: Reminder that we have a modified schedule over the next 3 days. Wednesday there is no 12:30, 4:30 or 5:30pm, but all the “even hour” classes are on. Additionally, Open Gym in the North Room will run from 10:30am through 8:00pm! Thursday we have heats of The Firebird from 7-11am, with the gym closing at 11am. Friday we have 4 classes, at 7, 8, 9, and 10am, with Open Gym in the North room from 7am-12pm! (No afternoon/evening classes.) Regular schedule resumes on Saturday!

Daily WOD – Nov 22, 2022

Sydney getting under the bar!

Workout of the Day

Complete AMRAP in 18 minutes of:

  • 15 kettlebell swings (53/35#)
  • 12 weighted box step ups (6R/6L, 24/20″, 53/35#)
  • 9 toes to bar

Rest 2 minutes.

Then complete 1 set of max toes to bar.

WOD Notes: If you sub Russian KBS in place of the overhead swings, go for 20 reps instead of 15. For the “cash out” of max toes to bar, you can break rhythm, just don’t drop off the bar! Modify to hanging knee tucks, max duration straight arm hang, or max reps in 2 minutes of an ab movement of your choice.

 

Daily WOD – Nov 21, 2022

Dan pressing out with a smile!

Workout of the Day

Behind-the-neck split jerk 1-1-1-1-1-1-1

Then AMRAP in 7 minutes of:

  • 16 supine bar rows
  • 16 one-arm DB push presses (8R/8L)

WOD Notes: Once you get the technique down, the behind-the-neck split jerk is most people’s strongest overhead lift. Grip is wide, similar to an overhead squat. Jump hard and drive under the bar fast!

Daily WOD – Nov 20, 2022

Eric & Ming crushing their kettlebells!

Workout of the Day

Complete 4 rounds of 1 minute at each station:

  • Sandbag squat clean (50/35#)
  • Row (calories)
  • Slam balls (30/20#)
  • Bike (calories) 
  • Rest

WOD Notes: Half the class will perform the workout in the order listed. The other half will start at the slam balls and go in the following order: slam ball, bike, sandbag clean, row. Rest is always the last station. Score is total number of reps completed.

Community Notes: Happy birthday Andrew M!

Daily WOD – Nov 19, 2022

Greg moving some weight!

Workout of the Day

Complete 5 rounds, each for time, of:

  • 15 burpees
  • 30 dumbbell power snatches (50/35#)
  • 50 double unders

Start a new round every 5 minutes.

WOD Notes: Reduce load, reps, and/or range of motion so each round takes less than 3:30. Ideas include: reduce reps to 12-24-36, modify to plank burpees, or do single unders (2x) or speed step single unders (3x).

 

Daily WOD – Nov 18, 2022

Smith powering through shoulder press!

Workout of the Day

Back rack reverse lunge 8-8-8-8-8 (each set is 4R/4L)

Then complete 8 rounds of 20 seconds on, 20 seconds off of:

  • Front squats (40% 1RM front squat)

WOD Notes:  As you build to a heavy set of 8 lunges today, focus on a smooth motion from start to finish of each rep. If the movement becomes choppy or segmented, drop the weight back and refocus!

Daily WOD – Nov 17, 2022

Murray cruising through his kettlebell swings!

Workout of the Day

Complete for time:

  • 30 sit ups
  • 30 power snatches (95/63#)
  • 30 sit ups
  • 30 thrusters (95/63#)
  • 30 sit ups
  • 30 power cleans (95/63#)
  • 30 sit ups
  • 30 push jerks (95/63#)
  • 30 sit ups
  • 30 overhead squats (95/63#)

WOD Notes: Today is a “chipper” style workout, meaning it’s one round with a bunch of different movements. You should use the same barbell weight for the entire workout. If you’re not comfortable with overheads squats you can sub back or front squat.

Community Notes: Happy birthday Ryan A & David S!

Daily WOD – Nov 16, 2022

Some wallball warm up fun!

Workout of the Day

Complete 4 rounds for time of:

  • 15 box jumps (36/30″)
  • 20/15 cal (bike or row)

Time cap: 16 minutes

WOD Notes: This WOD is a twist on the CrossFit mainpage workout from 221107 . While the workout is for time, the goal is to challenge yourself with really high box jumps, even if that slows you down. Pick a height you’ll have to set up for and think about each rep. (That may mean Rx+ for some of our really good jumpers!)

Holiday Schedule Notes:  We’ve adjusted the schedule for the days surrounding Thanksgiving as follows:

  • Wednesday, Nov 23: 4:30 Oly and 5:30 Daily WOD are cancelled.  All other classes are on.
  • Thursday, Nov 24 (Thanksgiving): All regular classes are cancelled.  We’ll run heats of our house workout “The Firebird” every half hour from 7:00 until 9:30.  See Wellness Living.
  • Friday, Nov 25: Classes will be held at 7:00, 8:00, 9:00 and 10:00 am.  Teen Strength and Speed will be held at 11:00 am.  All other classes are cancelled.
  • Saturday, Nov 26: Resume regular schedule.

Daily WOD – Nov 14, 2022

Reese & Ricky in a plank off!

Workout of the Day

Complete 5 sets of:

  • Max consecutive strict HSPU; start a new set every 90 seconds

Then complete 5 rounds for time:

  • 10-yd handstand walk
  • 20 deadlifts (135/93#)
  • 20 wall balls (20/14# to 10/9′)

Time cap = 22 minutes

WOD Notes: We expect some people will get capped in today’s metcon. To give yourself the best shot at finishing, keep your handstand walk (or sub) under 1 minute per round, and string sets of at least 10 on deadlifts and wall balls.

Schedule Notes: On Thanksgiving Day, when most gyms are closed, ICA is open and rocking with energy as we complete our annual tradition, The Firebird! To accomodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. You should show up 20-30 minutes before your heat time to warm up! “The Firebird” is a long workout, so if you’re looking for something more reasonable you can consider “The Firebird Express.” Check out the WODs on last year’s blog post here.

Daily WOD – Nov 13, 2022

Kelsey powering through bar muscle ups!

Workout of the Day

Every 2 minutes for 20 minutes complete:

  • 8 toes to bar
  • 12 burpees

WOD Notes: If you hit a round where you can’t complete the prescribed work within the 2-minute clock, the workout turns into an AMRAP, where you keep repeating 8 T2B & 12 burpees until the 20 minutes expires. Record time to complete each round.

Community Notes: Happy birthday Mike D and Matt W!

Daily WOD – Nov 12, 2022

Amanda rock solid on her dead hang!

Workout of the Day

Take 6 sets to work up to a heavy single of the following complex:

  • High hang squat clean + low hang squat clean + squat clean

Then EMOM for 6 minutes of:

  • 1 squat clean w/5 second hold at the bottom (use your max weight from Part 1)

WOD Notes: This sequence is commonly called a “3 position clean” due to the 3 different starting points. If you want to stay lighter and work on technique, hit a set every 1-2 minutes. If you’re feeling good and want to go heavy, you’ll lift at 0, 2, 5, 8, 11, and 14 minutes.

Community Notes: Happy birthday Allison S and Lindsay J!

 

Daily WOD – Nov 11, 2022

Owen dominating the wall sit!

Workout of the Day

“Jack” AMRAP in 20 minutes of:

  • 10 push presses (115/78#)
  • 10 kettlebell swings (53/35#)
  • 10 box jumps (24/20″)

WOD Notes: Programming Credit for this hero WOD goes to CrossFit HQ. It was first posted in 2010 in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, who died September 29th, 2009, from the detonation of an IED in the Philippines. It was posted most recently on Oct 29, 2022. Choose a barbell and kettlebell weight that lets you perform each set of 10 unbroken, at least for the first several rounds.

Community Notes: Happy Veterans’ Day! We are grateful for your service.

Daily WOD – Nov 10, 2022

Joel coaching from the sidelines!

Workout of the Day

With a partner (one working at a time), complete 4 rounds of:

  • 50/40 calorie row or bike
  • 50 push ups
  • 100 DU

Divide work as needed.

Time cap: 32 minutes

WOD Notes: Today you and a partner will get to tackle a long(ish) metcon together! As a duo, your goal is to minimize downtime. Try to divide work so you’re putting in equal effort, not equal reps! If someone is a stronger rower, have them take some extra calories. Whoever is the stronger push up-er or double under-er can take extra reps there too!

Daily WOD – Nov 8, 2022

ICA Bed Racing Team Champs ’22!

Workout of the Day

Complete for time:

800m run

Then 12-9-6 reps of:

  • Power cleans (185/123#)
  • Bar muscle ups

800m run

Time cap= 20 minutes to start the final run

WOD Notes: Today’s workout is heavy and high skill…be sure to pick movements that challenge you but minimize failed reps. Each run should take less than 5 minutes. (Shorten the distance or sub a row or bike as needed.) Power cleans and BMU can be one at a time, but you should be able to average 4/minute to ensure you finish under the cap. If you’re still working at 20 minutes, stop where you are and head out for the final run!

Community Notes:  Happy Birthday, Terrie!

Daily WOD – Nov 7, 2022

Erik powering through his hip thrusters!

Workout of the Day

Complete AMRAP in 20 minutes:

  • 40 second air squat hold
  • 20 hollow rocks
  • 40 second bar hang
  • 200m run

WOD Notes: To rack up as many rounds as possible, run fast and go unbroken on the indoor movements! EVERYONE should aim to go unbroken for at least the first round. For the hollow rocks, consider decreasing the reps, tucking one or both legs, or performing dead bugs. For the bar hang, you can adjust the time, add a band, or do a ring row hold. No matter what movements you choose, make them look good!

Daily WOD – Nov 6, 2022

Lacey & Cassy cruising through box jumps!

Workout of the Day

Push press 3-3-3-3-3-3

Then, complete 3 sets of max consecutive push presses at:

  • 50% of today’s 3RM
  • 40% of today’s 3RM
  • 30% of today’s 3RM

Rest 1 minute between sets.

WOD Notes: In the first part of the workout you’ll establish a heavy 3 rep push press. In the second part you’ll complete push press “drop sets.” Don’t go crazy trying to get exactly 50/40/30%… use those numbers as a guide. List the weights you used and number of reps you got in SugarWOD!

Daily WOD – Nov 5, 2022

Zach warming up his press!

Workout of the Day

Complete 6 rounds, each for time, of:

  • 250/200m row
  • 20 goblet squats (53/35#)
  • 2 rope climbs

Start a new round every 5 minutes.

WOD Notes: This is an interval style workout where the faster you go, the more rest you’ll have! If 2 rope climbs will take longer than a minute, scale to 1 rope climb and/or partial height rope climbs. You’ll want to finish each round by 3-4 minutes to ensure rest between rounds.

Daily WOD – Nov 4, 2022

Kelsey, Reese & Karen holding the podium for the ’22 ICA Powerlifting Meet!

Workout of the Day

Complete AMRAP in 15 min of an ascending ladder of:

  • 3 hang power cleans
  • 3 handstand push ups
  • 6 hang power cleans
  • 6 handstand push ups, 9-9, etc.

At the start and every 3 minutes thereafter (0, 3, 6, 9, 12), perform:

  • 6 bar-facing burpees

Weight: 135/93#

WOD Notes: The hang power cleans are meant to be moderately heavy. Pick a weight that lets you string at least the first 3 rounds (9 reps). Same for the handstand push ups – your goal should be to string the first 3 rounds. Modification options include: HPSU to an abmat, dumbbell push presses, regular push ups, or 1 wall walk for every 3 HPSU.

Community Notes: Happy birthday Betsey & Megan L!

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