Daily WOD – Jan 25, 2021

Prerak catching a clean!

Workout of the Day

EMOM for 15 minutes of the complex:

  • Snatch + hang snatch

Then goal setting!

WOD Notes: The goal today is to gradually increase in weight over the 15 minutes.  Dial in technique and keep these looking pretty.

Goal Setting Note: Tomorrow is goal setting day! We’ll take the last 10 minutes of class to fill out your index card for the year. If you can’t make it in on Monday, supplies will be available for the rest of week so you can fill one out the next time you’re in. Here are some tips to get you thinking about goal setting:

  • Shoot for 3 to 7 goals.
  • Make them measurable.
  • Have a mix of short term and longer term goals.
  • Common goals include: Girl/Hero benchmarks, weightlifting 1RMs, gymnastics skills, consecutive double unders, and running/rowing

Daily WOD – Jan 25, 2021

Prerak catching a clean!

Workout of the Day

EMOM for 15 minutes of the complex:

  • Snatch + hang snatch

Then goal setting!

WOD Notes: The goal today is to gradually increase in weight over the 15 minutes.  Dial in technique and keep these looking pretty.

Goal Setting Note: Tomorrow is goal setting day! We’ll take the last 10 minutes of class to fill out your index card for the year. If you can’t make it in on Monday, supplies will be available for the rest of week so you can fill one out the next time you’re in. Here are some tips to get you thinking about goal setting:

  • Shoot for 3 to 7 goals.
  • Make them measurable.
  • Have a mix of short term and longer term goals.
  • Common goals include: Girl/Hero benchmarks, weightlifting 1RMs, gymnastics skills, consecutive double unders, and running/rowing

Daily WOD – Jan 23, 2021

Kyle E lining up a wallball!

Workout of the Day

Complete 5 rounds for time of:

  • 30/20 cal row
  • 20 push ups
  • 10 back squats (50% 1RM)

Time Cap = 25 minutes.

WOD Notes:  Choose a push up option that will take less than 2 minutes even in the later rounds.  If you are concerned about maintaining good technique on the squats when tired, this would be a great day to squat to a box!

Daily WOD – Jan 22, 2021

Robbie hoisting a heavy bell!

Workout of the Day

Split Jerk 2-2-2-2-2-2

Then 3 rounds NFT of:

  • 10 ATYTs
  • 15 lateral raises

WOD Notes:  As you warm up today, practice performing the split jerks by alternating which foot goes forward.  Once you are into your heavy lifts, you are more than welcome to keep one foot forward the whole way.  Compare to 160404 and 140802.  (Make sure to check the links to see some OG ICAers!)

Community Notes:  Happy Birthday Bob Ka!

Goal Setting Note: Next Monday, Jan 25 will be goal setting day! We’ll take the last 10 minutes of class to fill out your index card for the year. If you can’t make it in on Monday, supplies will be available for the rest of week so you can fill one out the next time you’re in. Here are some tips to get you thinking about goal setting:

  • Shoot for 3 to 7 goals.
  • Make them measurable.
  • Have a mix of short term and longer term goals.
  • Common goals include: Girl/Hero benchmarks, weightlifting 1RMs, gymnastics skills, consecutive double unders, and running/rowing

Daily WOD – Jan 21, 2021

Bre at the top of a high pull!

Workout of the Day

Complete 10 rounds for time of:

  • 25 double unders
  • 10 wallballs (20/14# to 10/9′)
  • 3 deadlifts (315/205# NTE 75% 1RM)

Time Cap = 20 minutes.

WOD Notes:  Choose scales/weights that will allow your first round to be completed in 90 seconds or less when a moderate pace is held.  With 30 transitions, the goal is to get to the next station quickly and calmly and immediately begin moving!

Daily WOD – Jan 20, 2021

Tom B throwing a DB snatch!

Workout of the Day

Complete for time:

  • 5 bar muscle ups
  • 500/400m row

Rest for the remainder of 5 minutes and repeat for a total of 5 rounds.  Record your time for each round and SugarWOD will average them.

WOD Notes:  Today is a great day to dial in some muscle up technique!  Choose a muscle up variation that will allow you to get the work done in under 1 minute. The recommended scales are jumping bar muscle ups, 5 to 10 strict pull ups or if you want to rest your hands and put in some hard work, 15 slam balls would get the point across!

Community Notes:  Happy Birthday Murray and Laura B!

Nutrition & Healthy Habits Challenge


Who’s got two thumbs and needs a nutrition tune-up? 

This girl! 

If you’re feeling the same way, join me for a 6-week Nutrition & Healthy Habits challenge!! We’ll kick off on February 1 and go through March 15. 

Cost – $0

Timing – Monday, February 1 – Monday, March 15

Prizes – The glass half empty person would say “none,” but I prefer to say: “You’ll feel like a million bucks and head into the CrossFit Open ready to slay some workouts!”

Components – There are 2 main components to the challenge: Nutrition and a weekly habit or focus area. For the nutrition component, you’ll pick an eating plan and stick to it for all 6 weeks (details below). The habit/focus area will rotate weekly and will include: (1) 800g fruit & veggies, (2) Water, (3) Sleep, (4) Mindfulness, (5) Mobility, (6) Get Outside!

How to Participate 

  1. Choose your nutrition level. See the details below and talk to us if you need help!
  2. Sign up on this spreadsheet.
  3. Fill out the challenge tracker each day. The tracker is located on pages 2-7 of the sign up spreadsheet. Each participant will complete 2 drop down boxes each day – one for nutrition and one for the weekly habit/focus area. When you meet your daily goal, select “yes” (green). If you’re close, select “almost” (yellow). If you missed the boat, select “no” (red) – but don’t stress about it! Just commit to doing better the next day!

Other Recommendations – To get the most out of the challenge, we also recommend that you:

  1. Complete the Performance Test. It will be the Daily WOD on Monday February 1 and Monday March 15. Record your results in SugarWOD! The purpose of the performance test is to give you some practical, fitness-related, “before and after” data.
  2. Take some basic body measurements. At a minimum, record your weight, waist and hip measurements. It’s also a great idea to take some photos of yourself (scantily clad!). You don’t have to turn in any of these measurements – they’re just for yourself. If you’d like to purchase before-and-after Inbody scans, send us an email and we’ll set you up.
  3. Maintain an eating log and write down everything you eat. There are various apps you can use (My Fitness Pal is a favorite) or an old fasioned notebook works fine. Writing down everything you eat will help hold you accountable and will give us a good starting point to troubleshoot any problems mid-challenge.

Nutrition Component

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 as needed to support your workouts and recovery.

The food pyramid on the left 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 unsweetened yogurt or cottage cheese.

For clients just starting your 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 conditions in Step 1. For the nutrition component of this challenge, you’ll choose what step you are ready for, and you’ll  follow it for the entire challenge. 

1. Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid pre-packaged foods, added sugar, and gluten as much as possible. Alcohol is off limits for the duration of the challenge. For this level, you do not need to measure or quantify your food… but please be reasonable! (For instance, eating an entire bag of nuts in one sitting or 2 cups of rice with your Chinese food would greatly inhibit your results.)

2. Food Quantity – Phase 1: The Plate Method. This introduces the concept of controlling the overall quantity of 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 healthy 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. Try to minimize snacking between meals; one exception is you may want a pre-workout snack about 1-2 hours before your workout if it’s been a while since your last meal.

3. Food Quantity – Phase 2: Macro Diet. Athletes following the macro diet will weigh and measure all their food, targeting a very specific amount of protein, carbohydrates, and fat each day. We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and commitment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.

Healthy Habits

Each week there will be a new habit to focus on for the week. Details will be released week-by-week. The areas will be:

  1. 800g Challenge – Eat 800 grams of fruit & vegetables each day. If you don’t have a food scale, target 6 cups.
  2. Water  – Drink 3 liters (men) or 2 liters (women) of water each day. Coffee, tea, and seltzer water also count.
  3. Sleep – Sleep 1 hour more each night than what you’d normally get. (Set your own goal and stick to it!)
  4. Mobility – Complete 10 minutes of mobility each day.
  5. Mindfulness – Complete 5-10 minutes of meditiation or mindfulness practice each day.
  6. Get Outside – Get outside for 30 minutes a day. Walk, hike, run, play with your kids… just get outside to soak up the sun and breathe some fresh air!

Daily WOD – Jan 19, 2021

Nidhi knocking out some high pulls!

Workout of the Day

EMOM for 20 minutes of the following complex:

  • 1 power clean + 1 hang power clean + 1 hang clean

WOD Notes:  Aim for starting around 50% of your 1 rep max power clean and stay there for the first 4 to 6 minutes.  Then start taking jumps in weight every 3 to 4 minutes after that.  Compare to 191109.

Daily WOD – Jan 18, 2021

Nik crushing some muscle ups!

Workout of the Day

Complete for time:

  • 100 sit ups
  • 80 one-arm DB power snatches (50/35#, 40R/40L)
  • 60 one-arm DB thrusters (50/35#, 30R/30L)
  • 40 toes to bar
  • 20 burpees

Time Cap = 25 minutes.

WOD Notes:  The snatches should alternate hands each rep but the thrusters can be broken any way you like as long as you get 30 on each side.  Choose a rep scheme/weight scale such that no movement will take longer than 5 minutes.

Community Notes:  Happy Birthday Jon G!

Daily WOD – Jan 17, 2021

Hannah pressing out a heavy bar!

Workout of the Day

Complete for time:

  • 15 Russian KB swings (70/53#)
  • 10 handstand push ups 

Rest for the remainder of 3 minutes and repeat for a total of 8 rounds.

WOD Notes:  Today is a great chance to work on some handstand push up progressions!  You can do partial range of motion HSPU, box HSPU, A-frame push ups, wall climbs or shoulder presses.  The goal is to have each round done in less than 90 seconds (capped at 2 minutes) so that you have enough time to rest for the next interval.

Reminder:  Coach Dave and Erin will be leading anyone interested for a trail run or walk (whichever you prefer) at 11:30 am.  Meet at the parking lot at Lock 60 (Canal Park).  Sign up in Wellness Living if you plan to attend!

Daily WOD – Jan 16, 2021

Coach EQ locking out a bar!

Workout of the Day

Overhead Squat 10-8-6-4-2


Bottom-to-bottom Tabata overhead squats (with PVC pipe)

WOD Notes:  Today is a great day to work overhead squat technique!  You can shallow out your squat such that you are able to keep a stable shoulder or, if you prefer to not go overhead, front squats are an option. For the Tabata, record your lowest round.

Daily WOD – Jan 15, 2021

Bre turning a pistol into a pretzel!

Workout of the Day

Complete 21-15-9 reps for time of:

  • Hang power snatches (95/65#)
  • Pull ups

Run 250m after each round.

WOD Notes:  Today is all about speed! Choose a hang power snatch weight that will let you complete each round in 3 sets or fewer.  Choose a pull up scale that will take less than 2 minutes each round.  Run fast!

Daily WOD – Jan 14, 2021

Ken getting in some post-workout stretching!

Workout of the Day

“Fight Gone Bad”

  • Wall ball (20/14# to 10/9′)
  • Sumo deadlift high pull (75/53#)
  • Box jump (20/16″)
  • Push press (75/53#)
  • Row (cal)

WOD Notes: The “fight gone” scheme means you will complete 1 minute at each station with a 1 minute rest after all 5 are completed. Repeat for a total of 3 rounds. Score is total reps completed. For this workout, box jumps can be completed in a dynamic style of springing up off the top of the box so long as full extension is reached above the box.  Compare to 200113.

Daily WOD – Jan 12, 2020

Welcome Karen L!

Workout of the Day

AMRAP in 15 minutes of:

  • 20 weighted box step ups (50/35# to 24/20″, 10R/10L)
  • 10 burpee box jumps

WOD Notes:  The CrossFit Open is just around the corner (more details to come) and this is a great chance to practice some of the movements that you’ll commonly see!  Each movement should take about a minute.  If 10 burpee box jumps will take you significantly longer than a minute, you can either reduce the box height or decrease the reps.

Community Notes:  Happy Birthday Haven!

Daily WOD – Jan 11, 2021

Welcome Reese!

Workout of the Day


Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Ring muscle ups
  • Clean and Jerks (Rx=bodyweight)

Time cap = 25 minutes.

WOD Notes:  This is a very high skill workout with two difficult movements.  No round of muscle ups should take longer than 2 minutes.  If you aren’t performing muscle ups, 1 pull up + 1 push up per muscle up will work! You can also scale the rep scheme to start at 7 or 8 and work your way down or perform a set number of muscle ups each round (1, 2, 3 or 4).  The clean can be full squat, power or split.  Compare to CrossFit.com on 210107.


Daily WOD – Jan 10, 2021

Welcome Jessica!

Workout of the Day

Push Press 3-3-3-3-3

Then EMOM for 5 minutes of:

  • 6 handstand push ups

WOD Notes:  If handstand push ups aren’t in the cards, it could be a handstand hold (20ish seconds), box or A-frame push ups, or wall climbs (2 or 3 per round).  Get better at getting upside down!

Reminder:  Today will be the first day of Coach Dave and Erin’s trail run/walk at Schuylkill Canal Park/Lock 60 at 11:30 am!  Sign up in Wellness Living if you plan to attend just so we have an idea of numbers.  Anyone is welcome (ICAer or not).

Daily WOD – Jan 9, 2021

Welcome Drew!

Workout of the Day

Partner Interval AMRAP in 18 minutes of:

  • 30 double unders
  • 15 wallballs
  • 7 toes to bar (10 advanced)

WOD Notes:  For this partner interval, partner 1 will complete double unders, then partner 2 will complete wallballs, then partner 1 will complete toes to bar.  Continue alternating each movement for 18 minutes.  The double unders and toes to bar should never take more than 30 seconds, the wallballs should never take  more than a minute.  If you are confident you can string 10 T2B for several rounds, you should probably go to 10 instead of 7.

Schedule Note: Let us help you fight COVID with some extra Vitamin D! Coach Dave and Erin are offering a series of trail runs / hikes on Sunday mornings at 11:30am. All levels and abilities are welcome!! The run will be anywhere from 4-6 miles, depending on athletes and weather. There will be a separate hiking group. The series will go through February (except for 2/7), with the possibility for extension. Meet at 11:30am at the Schuylkill Canal Park/Lock 60. (Coordinates: 40°08’44.2″N 75°30’28.5″W – enter into any browser.) Please register in Wellness Living so we know who to expect. It’s FREE and guests are welcome!

For those interested in using this series to train for some actual trail races, consider these two events:

  • ChillyCheeks 11k Trail Run, February 7 (link here to register)
  • Ugly Mudder 9K Trail Race, March 7 (link here to register)
Email Coach Dave with any questions at davidboelker@hotmail.com.

Daily WOD – Jan 8, 2021

Dave W. working through OHS!

Workout of the Day

AMRAP in 20 minutes of:

  • Max consecutive bench presses (50% 1RM)
  • 400m run

WOD Notes:  Complete as many reps on the bench press as you can without resting.  Once you put the bar down, complete a 400m run before beginning again!  In SugarWOD, you’ll record each round of bench pressing and it will total the reps for you.

Daily WOD – Jan 7, 2021

Gavin hitting a pretty front squat!

Workout of the Day

Front Squat 8-8-8-8

Then complete 3 rounds NFT of:

  • 10 pistols (5R/5L)
  • 8 good mornings (50% 1RM front squat)

WOD Notes:  If you can’t do pistols yet, no problem!  This is a great chance to work toward developing one of the more elusive skills in CrossFit.

Daily WOD – Jan 6, 2021

Chris E firing away on the rower!

Workout of the Day

Complete 5 rounds for time of:

  • 10 push presses (115/75#)
  • 15 pull ups
  • 20 box jumps (24/20″)

WOD Notes:  Choose a push press weight that will allow you to complete each round in 1 or 2 sets.  Ideally the pull ups should not take more than a minute in any one round.  If banded or strict, modify to 8 pull ups per round.

Daily WOD – Jan 4, 2020

All cleaned up and ready to go!

Workout of the Day

Banded deadlift 8×2 (60% 1RM deadlift

Then EMOM for 9 minutes of:

  • 3 power cleans (minutes 0-3 @60%, 3-6@70%, 6-9@80%)

WOD Notes:  First day back in the gym!!!  Get ready to build some explosiveness.

Gear Notes:  If you borrowed a KB or DB during the last 3 weeks, please bring it back to the gym ASAP!  Make sure you show a coach specifically that you are bringing it back so we can check you off.


Daily WOD – Jan 3, 2021

Robbie practicing a little blue steel!

Workout of the Day

  • 10 hollow rocks
  • 20 crab toe touches
  • 30 sit ups
  • 40 KB/DB oblique crunches (20/side)
  • 50 bicycle crunches (25/side)
  • 40 oblique crunches (20/side)
  • 30 sit ups
  • 20 crab toe touches
  • 10 hollow rocks

Complete 10 burpees after each movement.

WOD Notes: Go for large controlled sets of ab work today.  The intensity should come from taking as few breaks as possible and then sprinting the burpees! Crab toe touches are new movement for us – consult the video in SugarWOD for details!

Schedule Notes:  Due to the forecasted weather, we’re switching to a virtual workout instead of the parking lot.  You can get to the zoom link HERE (password: ICASTRONG).

Daily WOD – Jan 2, 2021

One of the last few days of outdoor workouts!

Workout of the Day

“At-Home Elizabeth”

Complete 21-15-9 reps for time of:

  • One-arm KB/DB squat cleans (right)
  • One-arm KB/DB squat cleans (left)
  • One-arm KB/DB push presses (right)
  • One-arm KB/DB push presses (left)

WOD Notes:  It is supposed to be 50 degrees and Sunny tomorrow for the 10:00 am workout and you should be there!  With weather looking rough for Sunday, there is a chance this could be the last outdoor workout before we get to move back inside.

Community Notes:  Happy Birthday Christine!

Daily WOD – Jan 1, 2021

Early morning crew putting in work!

Workout of the Day

Complete for time:

  • 2000m row
  • 200 double unders
  • 2000m run

WOD Notes:  It’s time to kick off the new year!  This is a shortened version of the 2014 CrossFit Games event (3000m row, 300 DU, 3 mile run) and should be one heck of a conditioning day. We’ll kick off in heats and wipe down the rowers between heats. If you’re doing this at home and don’t have access to a rower, sub an additional 2000m run, 200 box step ups, or other cardio of your choice in the 8-10 minute range.

Schedule Notes: Join us in the parking lot at 10:00am!

Community Notes:  Happy Birthday Michelle!

Daily WOD – Dec 31, 2020

Abby with some pretty lunges!

Workout of the Day

Complete for time:

  • 100 KB/DB deadlifts
  • 80 double unders
  • 60 KB/DB swings
  • 40 hollow rocks
  • 20 push ups

Rx = unbroken reps.

WOD Notes:  In years past, Dec 31 has always been our “Last Chance Open Gym” during which you could come in to try to knock a goal off your card on the last day of the year. Since the indoor facility is closed, we’re offering an at-home friendly WOD today instead. (Compare today’s WOD to 200504.) However, if you have equipment at home and you decide to go for a 2020 goal, please be sure to let us know about it! We have a “2020 Goals” WOD in SugarWOD where you can enter any such results. If you know how to navigate to your personal SugarWOD logbook, it would be a good idea to list it there as well so you have it saved as a benchmark for future tracking!

Schedule Notes: Indoor classes resume this Monday, January 4! Check your email for more info.

Community Notes:  Happy Birthday Danielle!

Daily WOD – Dec 30, 2020

Nik firing through some sumo deadlift high pulls!

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 10 Turkish get ups (5R/5L)

WOD Notes:  Choose a weight for Turkish get ups that will allow you to complete multiple reps in a row.  If your regular weight does not work, you can use a gallon jug, a backpack with books or any other odd object.  Bonus points if it doesn’t have a good handle to hold (though you may want a helmet)!

Community Notes:  Happy Birthday Sean B and BWys!

Daily WOD – Dec 28, 2020

Team Smith ripping through some box jumps!

Workout of the Day

Complete 4 rounds for max reps of:

  • 1 minute KB/DB goblet squats 
  • 2 minutes rest

Then lunge 200m for time.

WOD Notes:  If for some reason you can’t complete this outside, sub 200 reverse lunge steps in place for the 200m.

Community Notes:  Happy Birthday Bob Kruse (BK)!

Daily WOD – Dec 26, 2020

Steve M and Dana knocking out some handstand push ups!

Workout of the Day

AMRAP in 14 minutes of an ascending ladder of:

  • 2 DB/KB complexes* (1R/1L)
  • 10 double unders
  • 4 DB/KB complexes* (2R/2L)
  • 20 double unders
  • 6 DB/KB complexes* (3R/3L)
  • 30 double unders
  • Continue adding 2 complexes (1R/1L) and 10 DUs until time expires

* Today’s complex will be a 1-arm hang squat clean-to-thruster + overhead lunge right + overhead lunge left (all with the same arm).

WOD Notes: Compare to 200418.

Schedule Notes:  There will be one outdoor workout at 10:00 am tomorrow!

Daily WOD – Dec 25, 2020

At-Home Workout of the Day

Complete 15 rounds for time of:

  • 5 burpees
  • 10 sit ups
  • 15 squats

WOD Notes: Today’s WOD is at-home only; the gym is closed today! There is no demo video or prescribed warm up, but spend a few minute doing jumping jacks, spiderman lunges, and your other favorite movements before jumping into the WOD. If you are feeling great, Rx+ is 20 rounds! (Try to note your time at 15 rounds for SugarWOD.) If you enjoyed too much egg nog, a quick 10 rounds will take the edge off!

Daily WOD – Dec 24, 2020

Welcome Sandi!

Workout of the Day

Upper Body Strength Day

Complete 21-15-9 reps NFT of:

  • Lateral raises
  • Bent over flies
  • Front raises

Then complete 2x max reps on each hand of:

  • One-arm KB/DB push presses
  • One-arm KB/DB floor presses

WOD Notes:  For the push presses and floor presses, complete as many reps in a row as you can on your right hand, then your left hand then rest 1 to 2 minutes and repeat.  After two rounds of push presses, then begin floor presses.

Schedule Notes: There will be 1 class today held at 10:00 am!

Daily WOD – Dec 23, 2020

Allison working through some bent over rows!

Workout of the Day

Complete for time:

  • 800m run
  • 40 KB/DB muscle snatches (20R/20L)
  • 800m run
  • 40 KB/DB reverse lunges (20R/20L)
  • 800m run
  • 40 KB/DB one-arm thrusters (20R/20L)

WOD Notes:  Choose a weight that will allow you to complete each movement in sets of 10 to 20 reps.  Adjust the run distance so it takes fewer than 5 minutes each round!

Daily WOD – Dec 22, 2020

Byron ripping through some medball cleans!

Workout of the Day

EMOM for 20 minutes of:

  • 9 KB/DB Russian swings
  • 7 KB/DB sumo deadlift high pulls
  • 5 KB/DB goblet squats

WOD Notes:  Each round should take 30-40 seconds.  If after 5 minutes you feel it is too easy or too difficult, you can add or remove a rep from each movement to adjust.

Daily WOD – Dec 21, 2020

Nidhi knocking out some one-arm floor presses!

Workout of the Day

AMRAP in 15 minutes:

  • 5 handstand push ups
  • 20 one-arm DB/KB bent over rows (10R/10L)
  • 40 mountain climbers (20R/20L)

WOD Notes:  If you’re in the parking lot for this workout and want to do HSPU, we’ll set you up along the brick wall!  If you don’t want to do HSPU, you can scale to A-frame push ups or 2 wall climbs/round.  Compare to 200409.

Community Notes:  Happy Birthday Alison K!

Daily WOD – Dec 20, 2020

Lindsay and Haven – DB cleans!

Workout of the Day 

Complete 2 rounds of 1 minute at each station:

  • KB/DB sumo deadlifts
  • Toe touches
  • Rest
  • KB/DB suitcase deadlifts (30 sec/side)
  • Side crunches (30 sec/side)
  • Rest
  • KB/DB one-leg opposite-arm deadlifts
  • Butterfly ab-mat sit ups
  • Rest

WOD Notes: Today is a deadlift strength day. The goal is to focus on technique, not reps! Your score is simply the weight you used. Anyone working out at home who has a barbell (and wants to use it) can do: Deadlift 3-3-3-3-3-3, building to a heavy triple.

Schedule Notes:  We have combined the 9:00 and 10:00 am classes into a single class at 9:30 am for tomorrow.  See you there!

Trail Run/Hike: Coach Dave and a few other folks are meeting up on Sunday for a run and hike (two separate groups) at the trails behind Lock 60. The invite is open to anyone who wants to join them! Meet at 11:00am at the Lock 60 parking area.

Daily WOD – Dec 19, 2020

Workout of the Day

“12 Days of ICA”

  • Day 1 = 1 push jerk (115/75#)
  • Day 2 = 2 front squats (115/75#)
  • Day 3 = 3 hang power cleans (115/75#)
  • Day 4 = 4 deadlifts (115/75#)
  • Day 5 = 5 pike push ups from box
  • Day 6 = 6 KB front rack reverse lunges (53/35#, 3R/3L)
  • Day 7 = 7 KB single arm thrusters (53/35#, 7R/7L)
  • Day 8 = 8 KB swings (53/35#)
  • Day 9 = 9 KB sumo deadlift high  pulls
  • Day 10 = 10 box jumps (24/20″)
  • Day 11 = 11 toes to KB
  • Day 12 = 12 burpees

Time Cap = 35 minutes.

WOD Notes:

  1. You do the workout like you sing the song. Round 1 you do Day 1 (push jerk). Round 2 is Day 2 + Day 1  (2 front squats + 1 push jerk). Round 3 is 3 hang power cleans + 2 front squats + 1 push jerk… etc.  It would be a great idea to show up with this workout written down so you don’t have to reference the whiteboard repeatedly!
  2. Everything will be done outside!  If you have your own box, please bring it as that will likely be our limiting factor.  We almost never bring barbells into the parking lot in the interest of saving our plates and the lot itself.  Please choose a weight that will ensure you won’t drop the bar!
  3. If you’d like to shorten the WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
  4. Wear your most festive holiday outfits and ugly sweaters!!!!
  5. If you haven’t made it to the final round (12 down to 1) by the 27 minute mark, consider skipping ahead to it.  That way you definitely get a shot at all the movements!


Daily WOD – Dec 18, 2020

A beautiful morning outdoor WOD!

Workout of the Day

AMRAP in 7 minutes of:

  • 7 KB/DB muscle snatches (right hand)
  • 7 KB/DB muscle snatches (left hand)
  • 7 burpees

Rest 3 minutes then AMRAP in 5 minutes of:

  • 5 KB/DB muscle snatches (right hand)
  • 5 KB/DB muscle snatches (left hand)
  • 5 burpees

Rest 2 minutes then AMRAP in 3 minutes of:

  • 3 KB/DB muscle snatches (right hand)
  • 3 KB/DB muscle snatches (left hand)
  • 3 burpees

WOD Notes:  This is a spin off of Saturday’s WOD, but designed to up the intensity! Round 1 you should go fast, round 2 go faster and round 3 is really fast. Snatches come from the floor each rep. The sub for snatches is KBS (14 KBS = 7R+7L snatches) and subs for burpees are jumping jacks (2 JJ = 1 burpee) or a row (1 cal = 1 burpee).

Community Notes:  Happy Birthday Kelly W and Rob R!

Daily WOD – Dec 17, 2020

The parking lot has been cleared and outdoor classes are on for 4:00 and 5:30 tonight!

Smith getting nimble!

Workout of the Day

Complete 4 rounds of:

  • 8 wide stance goblet squats 
  • 8 narrow stance goblet squats
  • 8 regular stance goblet squats

Start a new set every 3 minutes.

Then complete 3 rounds of 1 minute at each of the following stations:

  • Reverse lunges in place
  • Glute bridges
  • Clamshells (30 seconds/side)
  • Rest

Daily WOD – Dec 16, 2020

Just the twins pushing each other on a row!

Workout of the Day

“Kettlebell / Dumbbell D.T.”

Complete 10 rounds (5 each side) for time of:

  • 12 single-arm deadlifts
  • 9 single-arm hang power clean*
  • 6 single-arm shoulder to overhead

*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian  KBS instead.

WOD Notes: If you have a barbell, we’ll also have the barbell version in SugarWOD so you have the option of completing the benchmark version.  Please do not bring barbells to the parking lot; they are for at-home only! If you’re coming to the parking lot, please come dressed in layers including hat and gloves, and you can remove layers as you warm up.  We did this workout during the 1st shutdown – compare to 200323.

Weather Notes:  We plan to hold Wednesday AM classes in the parking lot. It seems likely that we’ll have to switch to Virtual for the Wednesday PM and Thursday AM classes. Thursday PM will depend on the condition of the parking lot.  The easiest way to check the status of class is to consult Wellness Living, which will be updated as soon as make a decision, typically no later than 90 minutes before class. If you are signed up for a class and it gets switched to virtual, you will receive an email and text alert.

Daily WOD – Dec 15, 2020

Welcome Allison R!

Workout of the Day

Complete 6 rounds each for reps and time of:

  • 30 seconds max push ups
  • 1 minute plank hold
  • 200m run

Start a new round every 4 minutes.

WOD Notes:  Focus hard on the plank form!  Keep a slight hollow position and envision pulling your toes and hands toward each other.  Then DESTROY the runs.

Daily WOD – Dec 14, 2020

Ryan H. hitting some floor presses!

Workout of the Day

Complete 10 rounds for time of:

  • 30 double unders
  • 15 Russian KB swings

WOD Notes:  The double unders should take under 45 seconds per round and ideally the KB swings should be unbroken.  Do your best to minimize transition time! Our gym ropes will not be available for use during outdoors WODs, so if you don’t have a jump rope, you can sub 30 lateral hops, 20 jumping jacks or 7 burpees.

Weather Notes:  We’re keeping our eye on projected rain in the schedule tomorrow.  At this time, all classes are remaining outdoors as scheduled.  We’ll update Wellness Living no later than one hour before class if we switch to virtual.  Anyone registered for class will get an email and text notification if we are NOT holding class in the parking lot.  If it is drizzling, we’re on (you are not made of sugar)!  If it is pouring, we’ll take it virtual. To join a virtual WOD, click the Zoom link on the right hand side of the blog. Passcode ICASTRONG.

Community Notes:  Happy Birthday Jon Z!

Daily WOD – Dec 13, 2020

Jesse Sy in a deep ring dip!

Workout of the Day

EMOM for 15 minutes of:

  • 40 seconds KB/DB shoulder press – Right arm
  • 40 seconds KB/DB shoulder press – Left arm
  • Rest


4 rounds for time of:

  • 15 two-arm KB/DB push press
  • 30 mountain climbers (15R/15L)

WOD Notes:  Today is a shoulder press strength day. The first part of the workout is an EMOM (every-minute-on-the-minute). That means Minute 1 you’ll shoulder press on your right arm for 40 seconds, then rest 20 seconds. Minute 2 you’ll shoulder press on your left arm for 40 seconds then rest for 20 seconds. Minute 3 is straight rest. Repeat for 15 minutes (5 rounds). Record the total number of shoulder presses completed on each arm and weight used.

Barbell Alternative: For athletes who have a barbell at home, we programmed an alternative version of the WOD, so you can get your barbell fix! Tomorrow is Shoulder Press 5-5-5-5-5 (working up in weight each set.) This can be done in place of the first part of the Daily WOD. The cash out remains the same (in SugarWOD as Daily WOD Part 2).

Schedule Notes: We’ve updated our class schedule based on feedback. The biggest change is that all Virtual classes have been converted to Outdoor classes. We will only run virtual classes on bad weather days. We’ll try to make the decision the night before, whenever possible. Also, we have adjusted the timing of the classes. Weekdays will now be at 5:30am, 9:00am, 4:00pm, and 5:30pm. Weekends/holidays will be at 9:00am and 10:00am. We’ll continue to make adjustments as needed based on class turn out and feedback. Thank you for your cooperation and understanding!

Daily WOD – Dec 12, 2020

Dan T. standing up sumo deadlift!

Workout of the Day

AMRAP in 14 minutes of:

  • 14 KB/DB reverse lunges in place (7R/7L)
  • 14 KB/DB snatches (7R/7L)
  • 7 burpees

WOD Notes: This is a day to go hard!  None of the sets are big enough to stop you in your tracks so see how hard a pace you can push for 14 minutes.

This is our first day of outdoor/virtual training for the next 3 weeks.  Some reminders for those of you showing up to the parking lot:

  1. Having a mat or towel or carpet or piece of cardboard on which to do burpees/warm up/stretch can go a long way toward keeping you comfortable outside.
  2. Bring your own KB/DB with you! We’ll be signing out KBs and DBs for anyone that doesn’t have one from 9:30 to 10:00 am on Saturday and Sunday so that you can hit the at-home workouts as well.
  3. We’ll have stations (marked with cones) set up in the parking lot.  Show up 5 minutes prior to class and come to a station.  We’ll take it from there!

Community Notes:  Happy Birthday Dana!

COVID Updates – Dec 11, 2020

Yesterday afternoon, Governor Wolf and Secretary Levine issued an order with additional, temporary mitigation efforts for Pennsylvania. The measures include “No indoor operations at gyms/fitness facilities” from December 12 – January 4.
As such, we are suspending all indoor classes and open gym sessions for the next 3 weeksWe will offer a combination of Virtual classes (held via Zoom) and Outdoor classes (held in the parking lot). 
Just as we did last spring, every workout for the next 3 weeks will be “at home” friendly. In order to participate, all you need is a SINGLE dumbbell or kettlebell! If you do not have a dumbbell or kettlebell at home, you can borrow one from us. More details on that below.
We will post the Daily “At-Home” WOD to SugarWOD along with a demo video that will walk you through the movements, scaling options, and other coaching pointers. Once you complete the WOD, post your results to SugarWOD so we know who is participating! We’d also LOVE to see our ICA Community Facebook page flooded with photos of you during/post WOD, to keep us all connected during this time.
A few Q&As:
Q: Is ICA closed for business for the next 3 weeks?
A: NO! Our indoor facility is closed, but we’re still here to bring you your daily dose of fitness! We’ll post a new workout each day that you can complete either: (1) at home on your own, (2) during a Virtual Class, or (3) during an Outdoor Class.
Q: What are the class times?
A: Wellness Living has been updated. Take a look! Most weekdays we’ll offer 4 outdoor classes (5:30am, 9:00am, 4:00pm  & 5:30pm). Weekends and holidays we’ll have 2 Outdoor classes (9:00am & 10:00am).  In case of bad weather, we’ll move the outdoor classes to virtual.  You can check for updates on Wellness Living (we will have it updated no less than 90 minutes prior to class start time).  If you’re signed up for a class and it changes to virtual, you’ll be alerted via email and text!
Q: What about the 12 Days of ICA WOD??
A: Nothing stops 12 Days!! We have a new version of the WOD this year, which will take place in the parking lot on Saturday 12/19. There are 2 Outdoor classes: 9:00am and 10:00am.
Q: Will you continue to post the workout to the blog?
A: Workouts will be posted exclusively to SugarWOD. If you haven’t downloaded that app, do it now! Email or text us for the gym passcode. PLEASE continue to check the blog each day for other updates and important announcements.
Q: Can I borrow equipment from ICA?
A: Yes, if you do not have a dumbbell or kettlebell at home, you can borrow one from ICA. No other types of equipment will be loaned out at this time. Equipment pick up will be first-come first-serve this Saturday and Sunday (12/12 & 12/13) between 9:30-10:00am.
Q: Do I need to wear a mask for Outdoor classes?
A: No! We will set up the parking lot with cones at least 10′ apart, so masks will not be required. Please wear a mask when you arrive until you get to your cone/station, and put a mask on again when you are done working out.  (Also wear a mask if you need to run inside for the bathrooms.) But for the time you are at your cone working out, masks are not required.
Q: What do I need to bring to Outdoor classes?
A: Bring your KB/DB and a towel, mat or carpet remnant (to protect your hands and knees). Dress in layers!
Q: How do I participate in a Virtual Class?
A: Sign into Zoom 5-10 minutes before class using the link on the right hand side of the blog. Passcode: ICASTRONG. Set up your tablet/laptop somewhere that allows the coach to see you during the workout. Music doesn’t come through well over Zoom, so if you like to listen to music during the WOD, please have your own music ready to go and keep yourself on mute.
Q: I ordered joggers and/or meals from P3. When can I pick them up?
A: We’ll be at the gym daily for Outdoor classes; come by 15 minutes before or after any Outdoor Class to pick up these items.
We know this isn’t an ideal situation, but we believe in each of you to rise to the challenge! Let’s admit it, there’s something pretty bad ass about working out in the parking lot in 30 degree weather… and only CrossFitters are crazy and committed enough to pull it off! The Governor emphasized that this shutdown is temporary, and we fully intend on re-opening the facility January 4.
If you have questions we didn’t answer here, please reach out by phone, text, or email.  Thank you for your continued support of ICA! 

Daily WOD – Dec 11, 2020

Ed catching a power clean!

Workout of the Day

Complete 4 rounds for time of:

  • 30 medicine ball cleans (20/14#)
  • 30 bicycle crunches

Then run 1 mile.

Record total time (mile + 4 rounds).

WOD Notes:  The first part of this workout is designed to be fast!  I know some people can get through round 1 but I really want to see if anyone can get 2, 3, or 4 rounds unbroken.  Then run fast.  If you’d like to record your mile separately, there will be a spot available in SugarWOD.

Daily WOD – Dec 10, 2020

Sean R. loading up for a hard pull!

Workout of the Day

Complete for time:

  • 1000m row
  • 20 handstand push ups
  • 800m row
  • 16 handstand push ups
  • 600m row
  • 12 handstand push ups
  • 400m row
  • 8 handstand push ups
  • 200m row
  • 4 handstand push ups

Time cap = 25 minutes.

WOD Notes:  Today is a great day to work on some handstands!  Scales will include reduced range of motion hspu, A-frame push ups, wall climbs or DB shoulder presses.  Choose a handstand version that will let you complete every round (of hspu) in  2 minutes or less.

Schedule Note: The holiday schedule is up! We are closed 12/25, and open mornings-only on 12/24, 12/31, and 1/1. From 12/28-12/30 there will be no 5am or 7pm classes, but we added a 10am! For the full schedule click here or visit Wellness Living.

Community Notes:  Happy Birthday Mike C!

Daily WOD – Dec 9, 2020

Allison firing through some bench!

Workout of the Day

Sumo Deadlift 1-15-1-10-1-5-1

WOD Notes:  Today is a LOT of deadlifting!  The goal is to hit 80 to 90% on all your singles and shoot for 65/75/85% on the 15/10/5 sets respectively.  This is a great chance to hit a huge workload and dial in your form for high volume deadlifting.

Community Notes:  Happy Birthday Landon!

Daily WOD – Dec 8, 2020

Catherine ripping through a row!

Workout of the Day

AMRAP in 16 minutes of:

  • 7 pull ups
  • 13 wallballs (20/14# to 10/9′)
  • 29 double unders

WOD Notes:  Today is a great day to work on breathing control. If you’re not careful, it’s easy to hold your breath on all three of these movements in the early rounds which will make the later rounds significantly more difficult.  Steady out of the gates is the way to approach this one. (Nikki’s note: John actually wrote that!!) If you haven’t picked up a plastic bracket for your mask yet, you may want to consider it today!  They’re available at the gym for $1. (Nikki’s Note 2: Don’t read too much into the rep scheme, trying to figure out a deeper meaning. There is none. John just likes prime numbers.)

Apparel Notes: If you ordered hoodies/joggers from the pop-up shop, the hoodies are in! Joggers will follow shortly; hopefully by the end of the week. Grab your hoodie next time you’re in! The boxes are by the desk and each order is individually bagged and labeled. Let us know if your gear doesn’t fit and you want to trade for another size; we may place a small re-order later this month to have some inventory at the gym, and we can help you make a trade. Thanks again to Rob R for setting up the shop and getting our gear to us in record time!

Daily WOD – Dec 7, 2020

Nat flying through burpees!

Workout of the Day

Complete 5 rounds, each for time, of:

  • 400m run
  • 15 power clean and jerks (95/65#)

Start a new round every 6 minutes.

WOD Notes: The goal is to have 3 minutes of rest (4 minute cap) each round.   If 3 minutes doesn’t seem reasonable, consider scaling to a 250m run or reducing reps on the power clean and jerks.  Choose a weight that will allow you to complete each round in 3 sets or fewer.  You’ll input each time in SugarWOD and it will calculate and report the average.  Compare to CrossFit.com on 200807.

Mask Notes:  Today’s workout is designed to be VERY intense.  We anticipate that you will run with your mask in hand and put it on at the garage door as you enter.  You are welcome to spend the rest period outside with your mask off as long as you continue to maintain social distancing!

Community Notes:  Happy Birthday Megan V!

Daily WOD – Dec 6, 2020

Nick L ripping on the rower!

Workout of the Day

Push Press 10-8-6-4-2 


Complete 3 rounds NFT of:

  • Max consecutive bent over rows (60% 2RM push press)
  • 15 rear delt flies

WOD Notes:  Try to gradually increase in weight across each set of push presses.  If you fail to hit the rep scheme (get 5 reps instead of 6), do not repeat it.  Adjust the weight accordingly and move on to the next set.

Daily WOD – Dec 5, 2020

Sarah C. ripping through burpees!

Workout of the Day

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

  • Burpees
  • Box jumps (24/20″)
  • KB swings (53/35#)

Time cap = 25 minutes.

WOD Notes:  If burpees are menacing for you, consider cutting them in half!

Olympic Lifting Notes:  Just a reminder that you can check out the Olympic lifting programming by going into SugarWOD and selecting the drop down next to “Workout of the Day”.  If you select “Weightlifting”, you can find out the Saturday AM workout by 8:00 pm on Friday!

Schedule Notes:  We are temporarily removing the THURSDAY 7PM from the schedule starting December 17. We will continue to offer the 7pm class on Mondays, Tuesdays, and Wednesdays. Thank you for your understanding!

Daily WOD – Dec 4, 2020

Mike C flying on the rower.

Workout of the Day

Complete 8 rounds for time of:

  • 10 deadlifts (225/155#)
  • 10 ring dips

Time cap = 20 minutes.

WOD Notes:  The sub for ring dips today will be decline single arm floor presses with a KB or DB.  Choose a deadlift weight that will allow you to complete each round in 1 or 2 sets.

Daily WOD – Dec 3, 2020

Landon showing a solid Russian twist!

Workout of the Day

Box front squat 6×3 (~80% 1RM)

Then complete for time:

  • 50 hollow rocks
  • 100 bicycles
  • 50 abmat sit ups

WOD Notes:  We’ll be using a “normal” front squat stance today (sometimes we go very wide stance on box squats).  The goal will be to put enough weight onto the box that it breaks momentum but not enough to let your body lose tension.

Rowvember Notes:  Congrats to the following athletes who completed all 10 workouts from our ROWvember challenge!! (If we missed you, please let us know.) Your pins are on the way and we can’t wait to see you display them with pride!

Daily WOD – Dec 1, 2020

Bane (or maybe Joe) firing through some medball sit ups.

Workout of the Day

Complete 9-15-21 reps for time of:

  • Chest-to-bar pull ups
  • Overhead squats (115/83#)

Time cap = 15 minutes.

Cash out:

Complete 3 rounds of:

  • 15 seconds pull up static hold
  • 15 seconds rest
  • 15 seconds overhead squat static hold
  • 15 seconds rest

WOD Notes:  The ascending rep scheme today certainly adds to the challenge of this workout.  Choose a scale that will allow you to complete the first round of OHS and pull ups in 1 or 2 sets each.


Daily WOD – Nov 30, 2020

Congratulations to Jenn P, Haven, Lindsay, Brian G. and Paul M.  for hitting the 1-year mark! Shout out to these other anniversary members: Jimbo (9), Zhu (9), Moira (8), Erik P (6), coach EQ (6), Natalie (4), John C (4), Steve M. (2)!

Workout of the Day

Deficit deadlift 5-5-5-5-5

Then complete 3 rounds NFT of:

  • 8 good mornings (40% 1RM deadlift)
  • 15 calf raises

WOD Notes: A deficit deadlift refers to setting up below your normal starting position.  You can do so by standing on top of a 25 or 45# plate.  If maintaining a neutral spine is difficult for you in a regular deadlift, then work on that today and don’t worry about pushing the range of motion further.

Nutrition Challenge Winners: We’re excited to announce the 2020 Fall Nutrition Challenge winners!  Congratulations to Katy Comber and Dave Boelker.  Katy is one of our newer members and she showed great commitment to the challenge.  She saw amazing results in terms of both performance and weight loss! Coach Dave has crushed the nutrition challenge for 8 years in a row and we are excited to officially recognize his efforts as one of the winners this year. On top of crushing the performance portion of the challenge, he started his challenge early and in 45 days dropped nearly 17 pounds!  Both winners will receive a $50 gift card to Kimberton Whole Foods and a free 30 minute personal training session.

Community Notes:  Happy Birthday Coach EQ!

Daily WOD – Nov 28, 2020

Ken ripping away on the rower!

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 200m farmer carry (50/35# DBs)

WOD Notes:  Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the garage door. Run the first 400m. Pick up the DBs and complete HALF of the 400m course. (Out to the stop sign, turn around, stop just shy of our driveway.) Leave the DBs and run another 400m. Pick up the DBs from their resting spot and return to the garage door area. Repeat. Compare to 190725.

Rowvember Notes:  The 10th and final Rowvember workout comes out tomorrow!  Monday is the last day to complete all 10 and earn a sweet pin.  Get it done!

Community Notes:  Happy Birthday Shania!

Daily WOD – Nov 27, 2020

Welcome Jess!

Workout of the Day

Bench Press 5×8 (70% 1RM)

Then complete 3 rounds NFT of:

  • 10 banded push ups
  • 20 banded chest flies

Schedule Notes:  Just a reminder that the 5:00 am and 6:00 pm classes are cancelled for tomorrow. We have, however, added a 3:00 pm open gym tomorrow.  If anyone missed the Firebird and wants to make it up, any of the open gyms would be a great time to do it!

Daily WOD – Nov 26, 2020

Workout of the Day

“The Firebird”

Complete 5 rounds for time of:

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

Time Cap = 50 minutes.


“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 “House WOD” and an annual Thanksgiving tradition! Compare to 111126121111131128141127 151126,  161124, 171123 and 191128. (we’re sorry to say the 2018 results were lost when we redid our website.) The sub for muscle ups is 2x push ups and pull ups (i.e., 10 pull-ups and 10 push-ups each round.) With this happening in a class setting, there will be 50 minute time cap to allow for warm up, instruction and clean up in the 90 minute class.

Cancellation Policy Note: Just a reminder that we waive the late cancel  fee (for cancelling within 4 hours of your class time) if you withdraw from a later class to attend an earlier class that same day.

Community Note:  Happy Birthday Dan T!

Daily WOD – Nov 25, 2020

Dom catching a clean!

Workout of the Day

Complete 7 rounds for time of:

  • 15 KB swings (70/53#)
  • 5 weighted strict pull ups (35/20#)
  • 15 box jumps (24/20″)

WOD Notes:  The KB swings are intended to be American (overhead). Choose a weight that will allow you to go unbroken through the first 4 rounds or more. If you modify to Russian, go for 21 reps.  Choose a weight for the pull up that will allow you to get through at least 2 rounds unbroken. Most athletes like to use a KB and hook their toe through the handle, or a DB held between their knees.

P3 Notes: Due to the holiday, P3 orders are due tonight, Tuesday 11/24, for Sunday pick up!

Daily WOD – Nov 24, 2020

Sofia standing up a front squat!

Workout of the Day

Back Squat 10-10-20


10 minutes of mobility work

WOD Notes:  Today is designed to be a 20 rep max back squat!   The first two sets of 10 should be at relatively light weights and are designed to get your body ready to push hard.  For the final set, choose a weight that you think you can do 8 to 12 times in a row and then do it 20 times.  Compare to 171007.

Community Notes: Happy Birthday Julie and Ed!

Daily WOD – Nov 23, 2020

Pat B. back in action!

Workout of the Day

Complete 3 rounds for time of:

  • 250m run
  • 50 Russian twists, 25/side (25/15#)
  • 40 standing oblique crunches, 20/side (50/35#)
  • 30 medball sit ups (20/14#)
  • 20 plank knees to elbow, 10/side
  • 10 hollow rocks

WOD Notes: If today’s WOD had a name, it would be Ab Attack! Even though the workout is “for time,” do not forfeit movement quality for speed, especially on oblique crunches and plank KTE.

Schedule Notes: Due to the Thanksgiving holiday:

  1. Thursday we are closed except for 4 heats of “The Firebird” at 6:00, 7:30, 9:00, and 10:30am. Space is extremely limited so reserve your spot if you haven’t already!
  2. Friday there is no 5:00am or 6:00pm class, but we added an extra hour of (free) Open Gym at 3:00pm.

COVID Reminder: If you are gathering with family/friends beyond your immediate household this Thanksgiving, we ask that you don’t come to the gym for several days afterwards (until at least Monday). This short “quarantine” will give time for folks to reach out to you if they subsequently developed COVID-19 symptoms within 48 hours of the gathering. If you learn at any time that you were exposed to someone with COVID-19, please steer clear of the gym for 14 days. Remember that we offer an at-home version of every Daily WOD, so you can get your workout in even on days you can’t make it to the gym. If you have any questions don’t hesitate to reach out. Thank you!

Daily WOD – Nov 20, 2020

T throwing a heavy clean!

AMRAP in 16 minutes of:

  • 6 bench presses (60% 1RM)
  • 8 burpees
  • 14/10 cal row

WOD Notes:  For most of us, this will be our first day with masks on for the full duration of the class. This WOD was designed to provide a good opportunity to test out pacing. Performing consistently-paced burpees with a mask on should feel manageable.  Sprinting burpees with a mask on, less so.  Focus controlling your breath and learn the most efficient way to breathe through each movement. Start slowly and build intensity as you go!

Updated Mask Policy

On Tuesday 11/17, Secretary Levine updated the Pennsylvania mask order to require that masks be worn at all times when persons from different households are together inside – even when physical distancing can be maintained. Gyms and fitness centers were specifically mentioned.

The Good News:  We’ve heard from several State and local officials “in the know” that the Governor wants to avoid shutting down business again at all costs. (Yessss!!!!) This mask mandate is their compromise, and we are grateful for the opportunity to to meet them in the middle.

ICA’s Updated Mask Policy: Starting Friday, November 20, masks are required at all times while inside the gym. (Mouth and nose must be covered.)

We know this is going to be an adjustment. Working out in a mask definitely adds an extra layer of challenge. Please keep in mind:

  1. CrossFit gyms in Philly, other States, and other countries have been doing it for months.
  2. It’s better than another shutdown.

We know you can rise to the occasion! We will modify programming, initially, as we all get used to working out in masks. We’ve talked to gym owners from Philly and other states, and they all said they quickly adjusted to wearing masks and it’s really not been an issue. In fact, many have cited an improved awareness of breathing control and a better ability to understand pacing decisions.

Our advice:

  1. Find a breathable mask*.
  2. Consider bringing a 2nd mask so you have a dry one for after the WOD.
  3. Consider using a 3D face bracket to improve mask breathability.
  4. If you are gasping for air, slow down.
  5. If you absolutely need to remove your mask mid-WOD, step outside for a short breather.

* We’ve heard good things from other gym owners about the Under Armor and Mission Cooling masks. John has purchased both and will test run them as soon as they arrive so we can give you a first hand recommendation! If anyone else has a mask they love, please let us know.

Please take a moment to read our (revised) COVID-19 Operating Policy, including our expectations regarding the PA Travel Order, which was also revised on 11/17/20.

  • Cliff Notes: There are no longer specific states on the quarantine list. ALL travel to/from PA carries with it testing and/or quarantine requirements. This is an individual mandate. Businesses were not asked to enforce this order, and we don’t want to be in the practice of tracking people’s travel and questioning their compliance. We are calling on each of you to stay safe and prioritize the health and safety of our community.
  • Link to PA Travel Order Q&As: HERE

2020 has brought us one challenge after another…. but each of you has adapted and overcome. This new mandate is no different. You got this. WE’VE GOT THIS!

Thank you for being a valued member and for trusting us with your health and fitness during this crazy time. #ICASTRONG #ICAFITFAM #ISITSUMMERYET

Daily WOD – Nov 19, 2020

Mike C. crushing some squats!

Workout of the Day

Complete for time:

  • 150 double unders
  • 15 ring muscle ups
  • 120 double unders
  • 12 ring muscle ups
  • 90 double unders
  • 9 ring muscle ups

Time Cap = 20 minutes.

WOD Notes:  You’ve probably noticed more muscle ups than usual in our programming lately and it is by design.  This is one of the more sought after skills in CrossFit and by focusing on them for a short period, we’re hoping to help you develop some tools to work toward getting them!  Even if you know you can’t muscle up yet, come on in to get a little closer to one.  You should ideally not take longer than 5/4/3 minutes for the sets of 15/12/9 respectively.

Daily WOD – Nov 18, 2020

Kirsten firing through ring rows!

Workout of the Day

Push Jerk 6×3 (80% 1RM)


Max consecutive wallballs (20/14# to 10/9′)

WOD Notes:  The intent today is to get to one weight and stay there for all 6 sets.  For reference, compare to your last 3 rep max on 190524.

Schedule Notes:  Open gym has been cancelled for this Thursday from 3:00 to 4:00 pm.

Apparel Notes: Monday November 23 is the last day to order a grey zip up hoodie, camo pull over hoodie, or joggers!  https://crossfitphoenixvilleica.itemorder.com/sale

Daily WOD – Nov 17, 2020

Hannah standing up a back squat!

Workout of the Day

Complete 10 rounds for time of:

  • 6 power cleans (135/95#)
  • 6 box jumps (32/24″)

After the first 5 rounds are completed, sprint 800m before finishing the final 5 rounds.  Rx = unbroken power cleans.

WOD Notes:  Choose a box height that will be challenging but allows you to move continuously.

Community Notes:  Happy Birthday Ryan A!

Daily WOD – Nov 16, 2020

Marissa W on a sled drag

Workout of the Day

Complete for time:

  • 50 kettlebell swings (53/35#)
  • 400m run
  • 40 kettlebell swings
  • 400m run
  • 30 kettlebell swings
  • 400m run
  • 20 kettlebell swings
  • 400m run
  • 10 kettlebell swings

Time cap: 20 minutes

WOD Notes: Today’s workout is the same for the in-gym and at-home versions. Try to hang on for unbroken sets of KBS! The workout ends with KBS; you don’t have to do a 5th run.

ROWvember Note: WOD #6 will be issued in SugarWOD in the morning!

Daily WOD – Nov 13, 2020

Lindsay standing up a front squat!

Workout of the Day

Complete a full Tabata (8 rounds of 20 seconds work, 10 seconds rest) of:

  • Back Squats (95/65#)
  • L-sit hold
  • Ring rows
  • Handstand hold
  • Row (cal)

Rest 1 minute between movements.

WOD Notes:  You’ll complete a full tabata of each movement before moving on to the next. You’ll record 5 scores: your total reps for each movement.  For the static holds, record the total time in seconds that you were able to hold. (Credit to the CrossFit mainpage on 201105!)

ROWvember Notes: Friday we’ll release ROWvember #5! If you’re falling behind, come in during an Open Gym session to play catch up! Also – reminder that Ricky is running a Rowing Clinic this Saturday at 11:00am, and there are a few spots left! The clinic is free (doesn’t count as a class), but there will be a  $10 late cancel/no show fee due to the limited spaces.

Daily WOD – Nov 12, 2020

John C. catching a clean!

Workout of the Day

Overhead Squat 5-5-15


AMRAP in 5 minutes of:

  • 25 side crunches (R)
  • 25 side crunches (L)
  • 25 tuck ups
  • 25 toe touches
  • 25 leg lifts

WOD Notes:  The first two sets of 5 are just designed to get your body ready for the 15 rep max.  The 15 rep max OHS is considered by some to be a true benchmark of athleticism; an elite athlete should be able to overhead squat their bodyweight for 15 reps. Here’s an oldie-but-goodie 2007 video of Nicole Carroll, Director of Training for CrossFit, attempting the feat. Compare to 140124.

Schedule Notes: On Thursday, Nov 26 (Thanksgiving)  we’re running 4 classes of “The Firebird.” This is Thanksgiving tradition and a workout you don’t want to miss! Times are 6:00am, 7:30am, 9:00am, and 10:30am. All other classes are cancelled for the day. Reserve your spot early as we expect classes to fill!

Community Notes: Happy birthday Allison S!

Daily WOD – Nov 11, 2020

Karen grinding through some pull ups!

Workout of the Day

EMOM for 15 minutes of:

  • 3 power cleans (205/125#, NTE 80% 1RM)
  • 7 toes to bar

WOD Notes:  EMOM stands for every minute on the minute. At t=o, you’ll complete 3 heavy power cleans and 7 toes to bar. Rest for the remainder of the minute. At t=1:00 start a new round. Keep this up as long as possible! (We don’t expect people to be able to stick with the EMOM for all 15 minutes.) Once you can’t complete the 10 reps in the minute, the workout switches to an AMRAP where you just keep moving between power cleans and toes to bar, racking up as many rounds as possible in the remaining time. Score = total rounds + reps completed.

Community Notes: Happy Veterans Day and thank you to all who have served!

Daily WOD – Nov 10, 2020

KtS landing a bar muscle up!

Workout of the Day

Complete 2 rounds for time of:

  • 800m run
  • 30 pull ups
  • 20 one-arm DB push jerks (70/50#, 10R/10L)

Time Cap = 20 minutes.

WOD Notes:  If it takes more than 10 minutes to complete the first round, consider cutting the second round in half (400m/15/10).  Choose a DB weight that will allow you to do 4 sets of 5 to get through the jerks.

Reminder: We’ll be holding a rowing clinic this Saturday at 11:00 am. We’re smack in the middle of Rowvember and this would be a great way to tune up your form for the rest of the month (and the rest of winter which is basically our rowing season)!

Wellness Living Note:  Wellness Living will be going through an update Tuesday (this morning) from 4:00 to 5:00 am and there may be service interruptions.

Daily WOD – Nov 9, 2020

Steph getting ready to snatch!

Workout of the Day

Sumo Deadlift 10-8-6-4-2 

Then complete NFT:

  • 50 banded lateral skier jumps (25R/25L)
  • 20 pistols (10R/10L)

WOD Notes:  The goal on the deadlift is to increase weight each set.  A reasonable goal would be to do 50-60-70-80-90% respectively.  The accessory work can be broken up any way you want.  If you love pistols, feel free to make them weighted or double the reps (or both).

Daily WOD – Nov 8, 2020

Welcome Emily!

Workout of the Day

Partner Interval:

Complete 16 one-minute rounds (8 each) of:

  • 7 deadlifts (60% 1RM)
  • 5 burpees
  • Max wallballs in remaining time.

Record total wallballs completed as a team of 2.

WOD Notes:  This is an interval style workout where one partner completes a round (1 minute) while the other person rests, then you switch!  Each person will complete 8 minutes of work. This workout is predicated on you being consistent on the deads, lightning fast on the burpees and quick to transition to wallballs! Your deadlift weight should be approximately 60% of your 1 rep max deadlift.

Daily WOD – Nov 7, 2020

Dan E locking out a bar muscle up!

Workout of the Day

AMRAP in 18 minutes of:

  • 10 power snatches (115/75#)
  • 20 box jumps (24/20″)
  • 50 Russian twists (25/15#, 25R/25L)

WOD Notes:  For the power snatches, choose a weight that will allow you to string sets of 5 for the first round or two.

Apparel Notes: Now that weather is turning we’ve had a number of requests for sweatshirts! There are two ways to get your hands on some warm ICA gear:

  1. In case you didn’t know, we sell hoodies (and lots of other ICA apparel) year-round on our CrossFit affiliate apparel store.
  2. The camo pull-over and grey zip-up hoodies you see around the gym were special order items. We’re excited to offer these items for purchase for a limited time, through a special store that will be open until November 23. There’s also a pair of unisex joggers that have gotten great reviews from both men and women. Apparel will be available for pick-up at ICA the second week in December.  Thanks to Rob Rooney for setting up the storefront and making this apparel available to us at a great price!
ROWvember Note: Rowing WOD #3 goes live in SugarWOD in the morning!

Daily WOD – Nov 6, 2020

Dana landing a push jerk!

Workout of the Day

Front Squat 4×10 (65% 1RM)


3 rounds NFT of:

  • 20 KB front rack split squats (10R/10L)
  • 10 Zercher deadlifts (40% 1RM front squat)

WOD Notes:  This is a high volume squat day!  Use this as a chance to dial in technique at lighter loads while building some work capacity.  The last set should be tough but still look good!

Daily WOD – Nov 4, 2020

Welcome Sarah S!

Workout of the Day

“2020 Fall Nutrition Performance Test”

Complete max consecutive strict pull ups

Rest approx. 5 minutes, then:

“Open 15.5”

Complete 27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters (95/65#)

Time cap = 20 minutes.

WOD Notes: Today marks the end of our nutrition challenge!!! (Hooray!!) We are repeating the performance test from October 5 to see how far we’ve come. For the pull up portion of the challenge, consecutive counts as not coming down from the bar; you may hang as long as you want to try for another rep.  Try to repeat the exact same pull-up version (and thruster weight) that you did a month ago. If you logged your Oct 5 results in SugarWOD they will be automatically tracked back. If you’re not using SugarWOD yet… please download it and start today!

Nutrition Notes: Congratulations to everyone who made it through our 30 day nutrition challenge! We hope you’re feeling lean and mean after a month of removing sugar, alcohol, dairy and gluten from your system. We’ll select 2 challenge winners primarily based on performance test results, but we’ll also consider eating compliance and body composition changes. If you want to be in the running for a prize, please email us your food log for the dates Oct 18-22. If you completed InBody scans we have that data… but if you didn’t use the InBody, please send us any body measurements you took (weight, waist, hips, etc).

ROWvember Note: WOD #2 goes live today in SugarWOD! Shout out to the 28 members who completed WOD 1 so far: Hayley, Alexa, Megan V, Diana, Mado, Kelsey, Jenn T, Jesse, Tanya, Danielle, Jenn P, Nik, Karen B, Sarah W, Allison, Marissa, Kayne, Katy, Heather, Steve M, Kyle E, Nick, John, Marco, Boelker, Bob K, Rob R, and Erik!

Community Notes:  Happy Birthday Betsy!

Daily WOD – Nov 3, 2020


Pumpkin carving skills courtesy of Greg D!

Workout of the Day

Shoulder Press 5×8 (65% 1RM)

Then complete 3 rounds NFT of:

  • 10 KB/DB windmills (5R/5L)
  • 5 skin the cats

WOD Notes:  Try to complete each set of shoulder presses without rest.  If you have to pause, try to pause overhead!

Community Notes:  Happy Birthday Dan R and Marsha!

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!



Daily WOD – Nov 2, 2020

Rey putting in some work!

Workout of the Day

Complete 5 rounds of 1 minute at each station:

  • Hang power clean (135/95#)
  • Double unders
  • Plank hold
  • Rest

WOD Notes: You’ll have 2 scores: total number of HPC and total number of DUs. SugarWOD has a separate entry for each movement, so you’ll enter each round of HPCs and DUs and the computer will do the math. Choose a weight for the HPC that lets you string 10-20 in a row for the first round.

Nutrition Note: The official last day of the nutrition challenge is this Wednesday, Nov 4! We’ll be performing the performance test in all classes. Get jacked up! For those who are going strong and enjoying the challenge, there is an Rx+ option to extend the challenge until November 24.


Daily WOD – Nov 1, 2020

Tammy locking out a press!

Workout of the Day

Complete 30-20-10 reps for time of:

  • Toes to bar
  • Front rack reverse lunges in place (95/65#)

WOD Notes:  This is designed to be a relatively fast workout. The first set of toes to bar should be done by 2 minutes.  Scales include (but are not limited to) hanging tuck ups, toes-to-post or plank knees-to-elbow (each leg). The front rack reverse lunges are total reps, not per leg.

ROWvember Notes: Today is the first day of ROWvember! In case you missed last week’s post, we’ve programmed 10 rowing workouts which 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). Anyone who completes all 10 workouts during the month of November will get a sweet prize! WODs will be posted in SugarWOD on Nov 1, 4, 7, 10, 13, 16, 19, 22, 25, and 28.  Also as part of ROWvember,  Coach Ricky is offering a free rowing clinic on Nov 14 at 11:00am! Space is limited so reserve your spot today.

Nutrition Notes: Day 28/30. 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:

  • Daily eating plans based on when & how hard you’re working out that day
  • Progressive phases in which the diet is modified over time to account for your adapting metabolism
  • A recovery and maintenance plan for when your diet ends 

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. 

Daily WOD – Oct 31, 2020

Congratulations to our *7* one-year members for October! Shout out to the other October anniveraries too! Ben L (3), Franco (3), Steve K (3), Kyle K (3), BWat (2), Julie (2), Tyler (2), and Dan T (2)

Workout of the Day

Complete for time:

  • 20 burpee box jumps (24/20″)
  • 40/30 calorie row
  • 60 sit ups
  • 80 wallballs (20/14# to 10/9′)
  • 100 KB swings (53/35#)

Time Cap: 20 minutes

WOD Notes: Today’s chipper was not designed to be unbroken, but it’s not out of the question. Just saying.

Nutrition NotesDid 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 Steve Ke!

COVID-19 Safety Update

Over the last few weeks, COVID-19 rates have been rising in our area. We’re going on the offense and taking proactive measures to ensure your safety!



Starting immediately, masks will be required to enter the facility and should remain on until your class begins.  If you are comfortable doing so, please keep your mask on throughout the warm up and instruction portion of class as well. When should you not wear a mask? Whenever you, as the athlete, are having a hard time breathing through it. It is a personal call. We strongly encourage all athletes to remove their masks for the actual WOD, especially when it’s a timed metcon. On strength days you may find you are able to wear your mask for the duration of class.

Be vigilant about social distancing. This includes when you are collecting and putting away equipment, when you’re waiting in the hallway before class, and at all other times. 

Remember to wash your hands! To prevent the spread of germs, we expect all athletes to wash or sanitize their hands upon arrival and departure. We’ve added a hand sanitizing station to the front entry hallway for your convenience.

Thank you for working together to keep our community members safe!


We’re excited to announce that we’ve purchased and will be installing a Clean Air System from Big Ass Fans! The system will consist of three 30″ fans that use air ionization technology to kill airborne pathogens, including up to 99.99% of SARS-CoV-2. The system will improve air quality in other ways too, by neutralizing allergens, odors, and fumes. The ionizers are certified ozone-free. Bi-polar ionization technology has been successfully implemented in hospitals, school, airports and gyms across the country, and we are excited to bring this level of safety and disinfection to ICA! Because each fan is built to order, we’re targeting an early December installation date. For more information, link to the Big Ass Fans website or watch this short video.

Until our Clean Air System is installed, we will keep our garage door open whenever possible. This may lead to some chilly mornings in the gym. Please bring your layers!


Daily WOD – Oct 30, 2020

Haley on a wall ring row!

Workout of the Day

“CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

Rx = wear a costume

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. Compare to 191028. As annual tradition dictates… Rx today requires wearing a costume!

Nutrition NotesIn 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).

Community Notes: Happy Birthday Katy and Aidan!

Daily WOD – Oct 29, 2020

KtL at the bottom of an OHS!

Workout of the Day

Complete 8 rounds for time of:

  • 5 power snatches (115/75#)
  • 5 overhead squats (115/75#)
  • 40 double unders

Time Cap = 16 minutes

WOD Notes:  The intent today is to complete the power snatches and overhead as a complex (IE link all the reps without putting the bar down).  In reality, you may need to break the sets in the later rounds.  Anyone that doesn’t want to power snatch/OHS can power clean/front squat instead.

Nutrition NotesToday’s “note” comes in video form. These two short videos provide a sneak peak into what goes on at a CrossFit Level 1 Seminar. First up, Eating for Wellness, then Eating for Performance. These videos are from the CrossFit Journal, a great source of articles and videos covering topics of interest to CrossFitters. Some are free (like these two), others require a subscription to view.


Daily WOD – Oct 28, 2020

Abby tossing up a power clean!

Workout of the Day

“Reload” (2020 Games) – ICA version

Complete for time:

  • 1500/1200m row 

Then immediately into 3 rounds of:

  • 10 bar muscle ups
  • 7 push jerks (185/115#)

Time Cap = 20 minutes

WOD Notes:  This was the first workout of the 2020 CrossFit Games, Stage 2.  The original workout called for 1500m for both men and women, 5 rounds instead of 3, and 235/145# jerks.  Mat Fraser and Tia-Clair Toomey took 1st with times of 13:07 and 12:47, respectively. Our version is a little shorter and lighter but should get the point across! The sub for bar muscle ups will be 2x pull-ups or 2x slam balls. The push jerks should be heavy… when tired you’ll likely need to break them.

Nutrition Notes:  We’re 1 week away from the end of the 30 day nutrition challenge!  That means it is time to start scheduling the second round of Inbody scans for those of you who started the challenge with one.  We’ll be holding times to scan on Thursday, 11/5 and Saturday 11/7.  You can reserve a time by clicking here and selecting the Inbody Rescan tab at the bottom of the spreadsheet. If you are going for the extended nutrition challenge (Nov 24) and want to hold off on your inbody scan, that’s fine too. We can use approximate weight loss and any other body measurements you may have taken (waist, hip, arm, leg) as rough indicators of your progress to help us select challenge winners.

Schedule Note: Join Coach Ricky for a rowing clinic on Saturday Nov 14 at 11:00am. The hour-long clinic will cover rowing basics as well as tips to improve your stroke, pace, and recovery. At the end of the clinic participants will complete one of the ROWvember WODs. The clinic is free for ICA members and limited to 14 participants. Reserve your spot today!

Daily WOD – Oct 27, 2020

Yuvika lining up a deadlift!

Workout of the Day

Deadlift 8×4 (70% 1RM)


Complete 3 rounds NFT:

  • 30 Jane Fondas (15R/15L)
  • 10 barbell glute bridges (40% 1RM deadlift)

WOD Notes:  It’s volume deadlift day! We’ll be lifting on a 2 minute clock which won’t allow for much rest. Pick a weight that is manageable through the first 4 sets and starts to become more difficult for the back 4 sets.

Nutrition Notes: Sugar 401. High glycemic carbs aren’t always bad. They can actually be beneficial for an athlete, when timed just before/during an intense workout. The resulting insulin spike will increase blood flow and the uptake of glucose into your muscles, and help with muscle repair, while suppressing the release of cortisol (a negative “stress” hormone). For athletes whose primary goal is muscle gain or rapid recovery, consuming 30-50 grams of high-glycemic carbs before the workout may help you reach your goals. You should also eat plenty of low-glycemic carbohydrates throughout your day, especially in the couple hours before your WOD, to ensure adequate glycogen stores. If you’d like to understand more, reading the book Nutrient Timing: The Future of Sport Nutrition is a wealth of information!

Coaching Note: We are excited to welcome Kelsey into our coaching intern program! For those who don’t know her, Kelsey came to us from Reno, Nevada, joining ICA full time in January. With a background in soccer and ski racing, she was first introduced to CrossFit almost 6 years ago as a way to stay in shape during the off season. Kelsey was also part of a barbell club for about a year, which exposed her more directly to Olympic lifting. Over the next few months, she’ll be shadowing classes and taking on increasing responsibity as she learns about the coaching side of CrossFit. We are excited to have her on board!

Community Notes: Happy Birthday Kevin and Nidhi!

Daily WOD – Oct 26, 2020

Shania with a heavy power clean

Workout of the Day

AMRAP in 15 minutes of

  • Ascending ladder of power cleans (185/125#, NTE 80%)

Complete 5 handstand push ups after each set of cleans

WOD Notes: This workout will start with 1 power clean and 5 HSPU, then 2 power cleans and 5 HPSU, 3 PC+ 5 HSPU, etc. The weight you choose for your power clean should not exceed 80% of your 1RM. It’s a weight you’ll likely drop each rep, but you can pick it up again quickly. Score will be completed rounds + extra reps. Subs for HSPU include 5 box HSPU, 1-2x push ups, or 2 wall climbs/rd (dependent on wall availability). When selecting your station keep in mind the 5 stations on the far side of the rig don’t have access to a wall, so we’d appreciate you filling these in first if you don’t need a wall.

Rovember Note: Next Sunday is November 1, and we’re excited to kick off another month of “Row-vember!” This year’s format will be different than previous years. We’ve planned 10 rowing workouts which will be released one at a time, every 3 days. They are “extra credit” WODs to be performed outside of normal class times, such as at Open Gym, at home (if you have a rower), or out to the parking lot during normal class times (as along as the classes don’t need the rower). Anyone who completes all 10 workouts during the month of November will get a sweet pin!

Nutrition Note: What is inflammation? Inflammation is the body’s attempt to heal itself after an injury, defend itself against foreign invaders (such as viruses and bacteria), and repair damaged tissue. There are two types of inflammation: acute and chronic (“systemic”) inflammation. Acute inflammation is short-term and the effects subside after a few days. Examples are a sprained ankle, a cut, or an infection. Systemic inflammation is long-term, low-grade inflammation, present with conditions such as osteoarthritis, autoimmune diseases, allergies, inflammatory bowel disease, etc. Lifestyle and environmental factors can also lead to systemic inflammation, for instance: poor diet, lack of exercise, stress, pollution, etc. Scientists are still working to understand all the health implications of chronic inflammation, but it is believed to play a role in heart disease, diabetes, lung issues, bone health, depression and cancer. By avoiding inflammatory foods (gluten, dairy, sugar, legumes) we can start to reduce systemic inflammation in our bodies. Take it a step further by eating foods known to have anti-inflammatory properties: cold water fish (high in omega-3), cruciferous vegetables, berries, and certain spices such as turmeric, ginger, cayenne, and nutmeg.

Community Notes: Happy birthday Jimbo!

Daily WOD – Oct 25, 2020

Eilish landing a power clean!

Workout of the Day

Complete 2 rounds for time of:

  • 400m run
  • 50 DB power snatches (50/35#)
  • 400m run
  • 25 burpees

Time Cap = 25 minutes.

WOD Notes:  The burpees should take ideally less than 2 minutes but definitely less than 3 minutes both rounds.  Choose a DB snatch weight that will allow you to do sets of 10 even when tired.

Nutrition NoteToday’s topic is dairy, and why it’s not allowed on our challenge (or on diets like Whole30 and Paleo). The primary reason is that dairy is a highly inflammatory food, and for many individuals it causes digestive issues. People may react to the sugar (lactose) or the proteins (casein and whey). Individuals who are lactose intolerant don’t produce the lactase enzyme required to break down lactose. Casein is a protein with a similar molecular structure to gluten, and is a common food allergen. Here are some other reasons to avoid dairy:

  • It causes a large insulin spike which can contribute to fat gain.
  • It causes congestion and even sleep apnea in many people.
  • It can cause acne
  • It has growth-promoting properties, which can be trouble especially if you have potential cancer cells.
  • Most of our milk comes from mass-production farms that feed their cows growth-producing hormones and antibiotics.

By removing all forms of dairy from your diet for the duration of our challenge, you’ll allow your body to heal from any potential issues that dairy has been causing you. After the challenge, re-introduce it gradually and be on the lookout for any negative reactions.

Daily WOD – Oct 24, 2020

NIck L. with wall ring row!

Workout of the Day

Bench Press 10-8-6-4-2


Complete 3 rounds NFT of:

  • 12 bent over rows (50% 1RM bench press)
  • 24 seated KB single arm shoulder presses (12R/12L, sit on floor)

WOD Notes:  The goal on bench press is to hit ~50, 60, 70, 80, 90% of your 1RM on each set respectively.

Nutrition NotesWhat is gluten and why are we avoiding it? Gluten is a family of proteins found in grains like wheat, rye, and barley. It’s in bread, pasta, cereals, baked goods, and most processed foods. Individuals with celiac disease are gluten intolerant and sensitive to even the smallest amounts of gluten. However, many non-celiac individuals have found that they also react negatively to gluten, experiencing bloating, tiredness, stomach pain, or diarrhea. The best way to find out if you are sensitive to gluten is to follow a gluten-free diet for a few weeks and note how you feel. Then re-introduce gluten and see if you react negatively. For our challenge, we’re asking you to eliminate gluten for 40 days. You should get the bulk of your carbohydrates from fruits and vegetables, and when you need a higher density carb there are many gluten-free grains including oats, rice, corn, quinoa. (Nutrition 201: FODMAPs are short-chain carbohydrates found in many foods, including wheat. Some believe they are the true culprit for our negative reaction to wheat. Either way, eliminating wheat will solve the problem!)

Daily WOD – Oct 23, 2020

Kyle E. landing a split jerk!

Workout of the Day

AMRAP in 4 minutes of:

  • 7 front squats (155/105#, from the floor)
  • 7 chest to bar pull ups

Rest 2 minutes and repeat for two more 4 minute intervals.

WOD Notes: Restart from the first front squat at the start of each new interval.  If you’re doing strict or banded pull ups, consider scaling the reps to 4/round.  Choose a front squat weight that will be unbroken for the entire first 4 minutes.

CrossFit Games: Stage 2 of the 2020 CrossFit Games starts today! The Games were completely redesigned this year due to the public health emergency. Stage 1 took place entirely online and was used to whittle down the field to 5 men and 5 women. These athletes will face off – in person – in California this weekend. The first event starts Friday at 11:00am. You can find more information about the athletes, events, and how to stream the Games at games.crossfit.com. Morning Chalk Up has an hour-by-hour event schedule here. (Pro-tip: Subscribe to get daily updates sent to your inbox on all things CrossFit!)

Nutrition Notes:  A good place to grab a quick bite and stay true to the challenge is Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P.  We recommend calculating the macros before you go, because the numbers can add up quickly…  A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!

Daily WOD – Oct 22, 2020

Welcome Mani!

Workout of the Day

Complete for time:

  • 200 double unders
  • 100/75 push ups
  • 50 deadlifts (225/155#)

Rx = in order.  Time cap = 20 minutes.

WOD Notes:  A great scaling option for today is to break this into 5 rounds of 40, 20/15, 10.  If you’re going through in order, the double unders should take 2 to 4 minutes and the push ups should take 5 to 8 minutes.

Nutrtition NotesToday’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.)

Community Notes:  Happy Birthday to Averie and Prem!

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