Bench Press 7×1 (1 second pause on chest, 90% 1RM)

Then

Weighted Pull Up 1-1-1-1-1

WOD Notes:  Compare pull up to 160906.

Schedule Notes:  The power meet and member appreciation breakfast is a week and a half away!  Sign up in Wellness Living if you plan to attend.  Whether you are competing (having a coach judge your heaviest lifts) or just establishing a strength benchmark for the new year, you should definitely come on out.  Plus, there’s a delicious breakfast in it for anyone who shows up!

Community Notes:  Happy Birthday Smith!

Complete for time:

• 30 snatches (135/93#)

WOD Notes: This is a benchmark workout, so bring your A game! You can power snatch or squat snatch for Rx. Anyone who can’t safely snatch can sub cleans or C&J.  Compare to 190225.

AMRAP in 15 minutes of:

• 400m run
• 25 wallballs (20/14# to 10/9’)
• 15 ring dips

WOD Notes:  The goal on today’s workout is to make it through at least 3 rounds.  Anyone who consistently runs 400m in more than 2 minutes should run 250m.  Scale ring dips to banded ring dips, push ups, or decrease the rep scheme so that the first round takes 1 to 3 sets to complete.

Banded Deadlift 8×3

Then

100 KB swings for time (53/35#)

WOD Notes: For a demo of the banded deadlift, click here.  The most important thing about a banded deadlift is that it’s a smooth and fast lift. The weight on the bar may range from 50% to 70% of your 1RM. Most athletes will use a purple band, but you may want to scale down to Black (mm) if your deadlift is less than 200#, or scale up to Green if your deadlift is over 400 (and you’re under 6′ tall). You should never have to “grind” to stand up… it should feel explosive!

Community Notes:  Happy Birthday Nik!

“The Baseline”

Complete for time:

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

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

WOD Notes: In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3. This is an annual benchmark. Compare to 190123.

Community Notes:  Happy Birthday Andrew B!

Complete 12-9-6-3 reps for time of:

• Power cleans (185/125#)
• Bar muscle ups

WOD Notes:  The power clean weight you choose should not exceed approx. 80% of your 1RM. The scale for bar muscle ups will be 1 pull up and 1 push up per rep.

Community Notes:  Happy Birthday Jeff C!

Thruster 3-3-3-3-3

Then

3 x 10 Z-presses (as heavy as possible, approx. 60% 3 rep thruster)

WOD Notes: A Z-press is a seated press, click here for a demo.

Community Notes: Happy Birthday Jen C!

Complete for time:

• 2 rope climbs
• 50 1-arm dumbbell power snatches (50/35#)
• 2 rope climbs
• 50 Russian “KB” swings (w/ 50/35# dumbbell)
• 2 rope climbs
• 50 1-arm dumbbell push jerks (50/35#)
• 2 rope climbs
• 50 1-arm dumbbell cleans (50/35#)

Community Notes:  Happy Birthday Avery and Vollmer!

AMRAP in 3 minutes of:

• Row (for calories)

immediately into

AMRAP in 3 minutes of:

• 5 burpee box jumps (24/20″)
• 10 sumo deadlift high pulls (95/65#)

Rest 1 minute.  Repeat for a total of 3 rounds.

WOD Notes: For large classes, half will start on the row and half will start on the burpee box jump / SDHP. For those keeping track, score will be total reps completed each round.

Community Notes:  Happy Birthday Ryan M!

We had a gym record attendance of 128 athletes on Saturday for the Valentine’s WOD! It is always so much fun to see ICAers that want to share our community with their friends and family. Thank you to everyone who came out!

Back Squat 10×1 (90-95% 1RM)

Then

10 minutes of pistol practice

Complete 5 rounds for time:

• 20 wallballs (20/14# to 10/9′)
• 10 deadlifts (225/155#)

WOD Notes:  Compare to 171205.

Valentine’s WOD 2020!

With a partner, one person working at a time, complete:

• 400 single unders
• 100 squats
• 75 sit ups
• 50 push ups
• 25 pull ups
• 50 push ups
• 75 sit ups
• 100 squats
• 400 single unders

WOD Notes: Reps do not need to be shared evenly; work to your strengths! The scale for push ups will be elevated push ups or knee push ups.  The scale for pull ups will be banded pull ups or ring rows. Whether you Rx or scale, the most important thing is to have fun! If you are bringing a guest and they have not yet signed a waiver, please have them fill one out here.

Parking Notes:  We’re really excited to say that we expect quite a crowd for this partner workout!  If the lot is full, you can park along Jefferson Street (400m warm up run area), in the apartments across the street, or in the lot on the other side of our building.  Please show up 5 minutes early to class, especially if you have someone from outside the gym coming in!

Community Notes:  Happy Birthday Sherry!

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

Then

3 sets of 8 of:

• Bent over dumbbell row
• Bent over dumbbell flies

Upcoming Events:

• Muscle Up Workshop – We’ll be holding a muscle-up workshop on Thursday, Feb 20 from 6:30 to 7:30 pm during open gym.  We’ll work on various drills to develop your muscle-ups! The workshop is free for ICA members, and all you need to do is reserve yourself a spot in Wellness Living so we can plan for the expected turnout.
• In-house Power Meet & Member Appreciation Breakfast – Join us for a morning of friends, fun, and PRs! Mark your calendars for Saturday, Feb 29 and refer to this post for more details. 

Community Notes: Happy birthday Daria!

Complete 21-15-9 reps for time of:

• Front squats (135/95#)
• Handstand push ups

WOD Notes:  This workout should be on the shorter-and-more-intense end of the spectrum, ideally sub 10 minutes. There will be a 15 minute cap. Choose a weight for front squats that allows you to complete each round in 3 sets or fewer.  Handstand push ups can be modified to push ups or DB presses.  If you finish the WOD in less than 10 minutes and have more in the tank, consider adding extra rounds of 9 front squats + 9 handstand push ups until the clock hits 10 minutes.

Valentine WOD Reminder:  If you are partnering with another ICA member, only one of you needs to register for class. There are still spots in the 7:00am class time; reserve yours early! In case you missed it, the WOD details were posted on Sunday night.

Community Notes:  Happy Birthday Sillup!

Every 8 minutes for 5 rounds complete:

• 800m run
• 30 KB swings (53/35#)

WOD Notes:  The intent of this workout is to spend 3 to 4 minutes on the run and 1 to 1.5 minutes on the KB swings.  If 800m is too long to stay within that time domain, switch to a 600m or 400m run or consider rowing.

Community Notes:  Happy Birthday Francis and Jenn!

Sumo Deadlift 2-2-2-2-2

Then 5×3 deadlifts (50% 2 rep max sumo, 5 seconds up, 5 seconds down)

WOD Notes:  Compare to 180310.

AMRAP in 20 minutes of:

• 5 power snatches (115/75#)
• 7 toes to bar
• 9 box jumps (24/20″)

WOD Notes:  Compare to mainpage (CrossFit.com) on 200202.

V-Day WOD: This Saturday (2/8) is our Valentine’s Day WOD. All ICA members are invited to bring a guest for free to partner with you on the workout. The 7:00am class will be a regular class, so you have 4 class times to choose from: 7, 8, 9, or 10am. If you are partnering with an ICA member, only one of you should sign up for class. If you don’t have a partner, show up as normal and we’ll find a partner for you! Guests do not need to register for class but should fill out a waiver here. The workout will be beginner friendly, so you can assure your friend, significant other, neighbor, or kid (age 10 or older) that they’re in for a fun time!

“Valentine’s Day WOD 2020”

In teams of 2, with one person working at a time, complete: 

• 400 single unders
• 100 air squats
• 75 sit ups
• 50 push ups
• 25 pull ups 
• 50 push ups
• 75 sit ups
• 100 air squats
• 400 single unders

AMRAP in 12 minutes of:

• 5 shoulder to overheads (135/85#)
• 10 tuck ups
• 5 shoulder to overheads (135/85#)
• 25 double unders

WOD Notes:  The standard for the tuck up today will be with arms held by your side during the entire rep.  You can click HERE for the beginner and advanced options.  To scale further, you could extend one leg at a time.

Community Notes:  Happy Birthday Bob B!

Complete 4 rounds for time of:

• 400m run
• 15 power cleans (135/95#)

WOD Notes:  Choose a power clean weight that allows you string 3 to 5 reps together for this workout.  Ideally, you should not have to drop every rep.

“Jackie”

Complete for time:

• 1000m row
• 50 thrusters (45/35#)
• 30 pull ups

WOD Notes:  Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It’s on the shorter side – generally in the 6-12 minute timeframe.  Compare to 190219. (Results from last year are posted as a pic, so you may need a computer to view them.)

Community Notes:  Happy Birthday Rick!!

Clean 1-1-1-1-1-1

Then NFT

• 50 hollow rocks face up
• 50 hollow rocks face down

WOD Notes:  Compare clean to 190114.

Community Notes:  Happy Birthday KtN!

Complete for time in any order:

• 100 box jumps (24/20″)
  
• 100 KB snatches (53/35#)
• 100 push ups

WOD Notes:  Break up the reps and movements any way you like to get to 100 of each.  Five rounds of 20 is a safe bet, 40-30-20-10 offers some variety or you can go chipper style and see how 100 push ups treats you at the end.  Have fun with it!

“Open 11.4”

AMRAP in 10 minutes of:

• 60 bar facing burpees
• 30 overhead squats (120/90#)
• 10 muscle ups

WOD Notes:  Compare to 140207.

Community Notes:  Happy Birthday Fredi and Vaibhav!

Back Squat 2-2-2-2-2

Then

3 rounds NFT:

• 15R/15L single leg glute bridges
• 20 yards banded lateral walks

Community Notes: Happy birthday Tobin and Kevin McNally!

Valentine’s Day WOD: On Saturday, February 8th we’re hosting our annual Valentine’s Day WOD. ICA members are welcome to bring a guest for free to partner with them on the workout. It will be beginner friendly! The 7:00am class will be a regular class that day (not Oly ). Guests do not need to register in advance, but should fill out a waiver here.  If you are partnering with an ICA member, only one of you should sign up for class. Thank you!

Complete 40 seconds of work and 20 seconds of rest at each of the following stations:

• Russian kettlebell swings (70/53#)
• Plank burpees w/ jack
• Alternating dumbbell snatches (50/35#)
• Russian twists (25/15#)

Rest 1 minute then repeat for a total of 4 rounds.

WOD Notes: Score is total reps completed across all 3 rounds. Pick scales that allow you to minimize down time. Wondering what a plank burpee w/ jack is? Check it out here.

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

• Hang (squat) cleans (165/110#)
• Chest to bar pull ups

WOD Notes: The hang cleans should be heavy, but something you can hang on to for multiple reps. Pick a weight that allows you to complete each round in 1-2 sets. Same guidance for the C2B pull ups – pick a scale that allows you to complete each round in 1-2 sets.

Olympic Notes:  Oly WOD will be posted to comments.

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

Then

Walk 50 yds on your hands (or spend 10 minutes on inversion work).

EMOM for 14 minutes of:

• 10 wallballs (20/14# to 10/9′)
• 20 double unders

WOD Notes:  EMOM stands for “every minute on the minute” which means you’ll complete the wallballs and double unders at the start of each minute.  If you are successful at keeping the pace, you’ll complete 14 rounds.  If you fall off the pace and can’t complete the full round in any 1 minute, you will try to complete as many rounds as possible in the remaining time.  We will record total rounds completed.

Complete each interval for time:

1. 40/30 cal row
2. 40 push jerks (125/85#)
3. 40 slam balls (30/20#)
4. 40m OH walking lunges (45/25#)

WOD Notes:  You’ll start a new station every 4 minutes.  Choose scales that allow you to complete each interval in at most 3 minutes, leaving you at least 1 minute of rest before the next station.

Community Notes:  Happy Birthday Bob K!

Rack Pull 1-1-1-1-1-1-1 (+4″)

Then

30 backward back rack barbell lunges in place (20% rack pull)

WOD Notes:  A rack pull is a deadlift taken from an elevated position. For tomorrow, everyone will elevate the bar on 45# bumper plates. The higher starting position usually allows you to lift 5-10% more than your regular 1RM deadlift, though some athletes find the rack pull to be more difficult. Compare to 170118.

Power Meet Notes: On Saturday, February 29, we’re holding our annual in-house power lifting meet AND a member appreciation breakfast! The power meet has a new format this year: we’re running 2 shorter sessions rather than 1 longer one. Session 1 will be from 7-9am, and Session 2 from 9-11am. Each session will have a coach-led warm up and instruction, then you’ll work in small groups to find your 1 rep max back squat, bench press, and deadlift. You’ll have 3 (and only 3!) attempts at each lift. Important notes:

1. We’ll crown the strongest male and female at the end of Session 2. If you want to be in the running, you’ll need a coach to watch/judge each lift.
2. You don’t have to be “in it to win it”… this is an awesome opportunity to do 3 lifts in 1 day, and we encourage all members (especially new members) to join us!
3. The member appreciation breakfast will start around 8:00am and will be catered by P3 Nutrition. Even if you’re not working out, come by for some grub and cheer on your fellow athletes!
4. Space is limited to 40 per session, so grab your spot now!

Community Notes:  Happy Birthday Tina!

AMRAP in 20 minutes:

• 20 push ups
• 20 box jumps
• 1 legless rope climb (or 2 regular rope climbs)

Community Notes: Happy birthday Murray and Laura!

Note: Due to the holiday, the late cancel policy is in effect for the 9:30am class. Thank you!

Partner Interval

Complete 10 rounds (5 each) for time of:

• 20/14 cal row
• 10 DB thrusers (2×50/2×35#)
• 10 toes to bar

WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests then partner 2 will complete 1 full round while partner 1 rests.  Continue until each partner has completed 5 rounds.

Hang Power Clean 2-2-2-2-2-2

Then

20 Candlesticks NFT

WOD Notes: What is a candelstick?  Check it out HERE.

Olympic Notes:  Oly WOD will be posted to comments.

Reminder: Our late cancel / no show fee is in effect today and for all weekend classes. Out of consideration for your fellow athletes, please remove your name asap (preferably tonight!) if you are no longer planning to attend. Thank you!

Complete 3 rounds for time of:

• 40 KB swings (53/35#)
• 30 sit ups
• 20 KB jerks (10R/10L) (53/35#)

Community Notes:  Happy Birthday Eilish!

Complete for time:

• 30 handstand push ups
• 800m run
• 30 power snatches (95/65#)
• 800m run
• 30 burpees

WOD Notes:  The handstand push ups, power snatches and burpees should each take less than 3 minutes.  Choose scales accordingly.

Community Notes:  Happy Birthday Mila!

Back Squat 6×2 (85%)

Then

3x10R/10L weighted step ups

AMRAP in 12 minutes of an ascending ladder by 3’s:

• Deadlifts (225/155#, NTE 60% 1RM)

Complete 10 pull ups after each set.

WOD Notes:  In this workout, you’ll add 3 reps to the deadlift each round.  It will look like: 3 deads, 10 pull ups, 6 deads, 10 pull ups, 9 deads, 10 pull ups and so on until time expires.

“Fight Gone Bad”

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

WOD Notes: 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 190107.

Complete for time:

• 400m run
• 50 back squats (45/35#)
• 400m run
• 50 front squats (45/35#)
• 400m run
• 50 overhead squats (45/35#)
• 400m run

WOD Notes:  This workout will be done with empty bars (women’s bars count as 35#) which means no dropping! Anyone uncomfortable with overhead squats can either switch to PVC or complete a second round of back squats. Compare to 140505.

Olympic Notes:  Oly WOD will be posted to comments.

Reminder: Our late cancel / no show fee is in effect today and for all weekend classes. Out of consideration for your fellow athletes, please remove your name asap (preferably tonight!) if you are no longer planning to attend. Thank you!

Bench Press 6×2 (85% 1RM)

Then

3x15R/15L hollow body single-arm dumbbell floor presses 

WOD Notes: Click here for a demo of hollow-body single-arm dumbbell floor presses. If you can’t hold a strong hollow position (with lower back firmly on the floor), tuck one or both legs.

Complete 3 rounds for time of:

• 25 burpees
• 10 thrusters (115/75#)

Cash out – for time:

• 10-20-30-40-50-40-30-20-10 double unders (unbroken)

WOD Notes: The first part of the WOD (burpee/thruster) is supposed to be fast and furious! Pick a thruster weight that allows you to go unbroken. The cash out is your opportunity to work on double unders. You must complete each set upbroken before moving on to the next set. If you’re just learning DUs, scale back the reps to any multiple of 1-2-3-4-5-4-3-2-1, or simply take 10 minutes to work on DUs.

P3 Notes: There are still 6 “grab and go” meals in the back fridge if anyone is looking to try out P3 meals. You simply help yourself and Venmo your payment to the address listed on the fridge.  (Ask Nikki or John if you need help.) Also, orders for next week are due by Thursday!

AMRAP in 17 minutes of:

• 8R/8L dumbbell snatches (70/50#)
• 6 bar muscle ups

Deadlift 7×1 (90% 1RM)

WOD Notes:  Today is also goals day!  Coaches will be available toward the end of class to help set some goals.  Here are some goal setting tips to think about before you come in:

• Shoot for 3 to 7 goals.
• Make them measurable.
• Try to have some short term (less than 3 months), mid term (3 months to 1 year) and long term (1 year+).
• If you’re unsure of what is reasonable, ask a coach!

Community Notes:  Happy Birthday Jimena!

Apparel Notes: We have a new online apparel store, operated by Fully Amped Apparel. You can link to our store HERE, or use the link on the RHS of the blog. There are three primary designs that come in various colors and on all sorts of apparel – tees, tanks, hoodies, long sleeve shirts, etc. At this time there are no sweatpants or zip-up hoodies, but we hope those will be coming soon!

Complete each interval for time:

• Row 1500 meters
• Row 1000 meters
• Row 500 meters
• Row 250 meters

WOD Notes: Everyone will partner up and have approximately a 1:1 work/rest ratio.  The partner who rows 2nd will get slighly less rest time, so we recommend faster rowers pair with slower rowers, and the faster rower goes 2nd! Co-ed teams are encouraged.

Schedule Notes: Our long-awaited noon class starts this week!  Not coincidentally, it’s also Ricky’s first week as a full time coach at ICA, and we are excited to have him on board! You can expect to see John around the gym just as much as before, performing various functions to keep our gym running smoothly and improve the quality of the services we offer. If you have any questions don’t hesitate to reach out!

Goal Setting Note: Our annual goal setting will take place on Tuesday during all classes. Try to attend if you can! If you can’t make it in on Tuesday, supplies will be available for the rest of week so you can fill out a goals card the next time you’re in.

Complete 3 rounds for time of:

• 30 wallballs (20/14# to 10/9′)
• 10 strict chin ups
• 10 sumo deadlifts (275/185# NTE 70% 1RM)
• 10 strict handstand push ups

Rest 1 minute between each round.

WOD Notes:  The chin ups and handstand push ups should take no more than 3 sets to complete in any one round.  Scale the movement or rep scheme accordingly!

BLACKOUT DAY

WOD Notes: Come on in for a fun workout… you’ll find out what it is when you get to the gym! We’ll at least give you this much – it is a metcon and it’s not a benchmark. See you in the AM!

Schedule Notes:  We added a 6:30 am class for tomorrow due to demand.  If you’re an early riser and willing to come in at 6:30, please switch your reservation to open up spots for athletes in the later sessions.  Starting next Saturday, we’re hoping to shift around class times and add a 4th class, at least for the winter months.  Stay tuned for details.

Complete 2 rounds, each for time of:

• 50/35 cal row
• 50 box jumps (24/20″)
• 25 toes to bar

Start the 2nd round at the 10 minute mark on the clock.

WOD Notes: Go fast!! The faster you finish round 1, the longer of a break you’ll get. Modify as needed to complete round 1 in less than 8 minutes so you have at least 2 minutes to rest before repeating.

Schedule Notes: Reminder that our noon class starts this Monday! Let us know if you have a friend who’s interested in that class time and we’ll arrange for a drop in on a beginner-friendly day.

Hang Power Snatch 1-1-1-1-1

Then

• 3×3 snatch pulls (@1RM hang power snatch)
• 3×8 behind the neck presses (50% 1RM hang power snatch)

Community Notes:  Happy Birthday Kristen K and Christine!

Rowing Challenge Notes:  Congratulations to all the athletes below who completed the 50k rowing challenge including 8 athletes who completed more than 100k!  If you’re name is on this list, be sure to swing by the front desk to pick up your decal.

100,000+:

• Jesse Sy
• Amanda
• Ricky
• Boelker
• Kyle E.
• Steve M.
• Murray
• Fred

50,000+

• Alex W.
• Dan T.
• Erin
• Rob R.
• Karen B.
• Jenn T
• Tom G.
• John
• Megan V.
• Swetha
• Peter S.
• Betsy
• Nik
• Nikki K.
• Janet
• Erik
• Rich G.
• Danielle
• Marissa W.
• Dan R.
• BK
• Benji
• Rob G.
• Tyler
• Ryan M.
• Nick L.
• Craig H.
• Heather
• Kelly G.
• Ryan S.
• Steve K.
• Kehl
• Fredi
• Cindy

In teams of 4, with 2 athletes working at a time, complete:

• 500 wall balls
• 500 sit ups

Then complete:

• 500 double unders (2 single unders = 1 DU)
• 250 kettlebell swings

Then complete:

• 250 burpees
• 20 rope climbs (5 ring rows = 1 rope climb)

WOD Notes:  Come join us for our 2nd ever New Year’s Day WOD! It’s going to be a real sweatfest, with up to 60 athletes throwing down for an hour-long workout, so come enjoy the chaos! Teams of 4 will work together to complete 2,020 reps, with 2 athletes working at a time. You must complete each couplet before moving on. Please try to share 1 wall ball and 1 kettlebell per team, when possible, even if that means going slightly lighter than you’re used to. To keep things moving we’ll have time caps for each couplet: 25 minutes for part 1, 15 minutes for part 2, and 20 minutes for part 3.

Community Notes: Happy birthday to one of our newest members, Michelle!

Bench Press 3-3-3-3-3

then 

At 50% of your 3RM, perform

• 20 reps close-grip bench press
• 20 reps wide-grip bench press
• 20 reps bench press

Schedule Notes: We have a normal Monday schedule with an additional 8:30am class. Late cancel policy is in effect for the 8:30 and 9:30am class times.

Community Notes: Happy birthday Sean B and B Wyz!

** 10:30am class added due to demand. Claim your spot in Wellness Living! **

Complete 4 rounds for time of: 

• 75 double unders
• 15 deadlifts (225/155#)
• 15 chest-to-bar pull-ups

WOD Notes: Pick scales that allow you to complete each movement in 1-2 sets (for round 1). We’ll have a 25 minute time cap, so don’t get stuck on any one movement for more than 2 minutes.

50k Challenge Notes: For those signed up for our 50k rowing challenge, you have 4 days left to finish! Congrats to the 28 athletes who have finished so far… we’ll post a full list of names at the end of the challenge!

Community Notes: Happy birthday Bob Kr!

“Elizabeth”

Complete 21-15-9 reps for time of:

• Cleans (135/95#)
• Ring dips

WOD Notes:  Compare to 160708.

Community Notes:  Happy Birthday DT!

Back Squat 6×3 (80-85% 1RM)

Then

• 50 glute bridges (50/35# wreckbag)
• 10R/10L single leg box jumps 

WOD Notes:  Try to go unbroken on the glute bridges.  The single leg box jumps should take off from one foot and land on the same foot.  For many this means jumping to plates rather than boxes.

Schedule Notes:  Today will be a modified schedule with classes at 6:15, 8:30, 9:30 and 4:00.  The late cancel policy is in effect. There will be a $10 charge if you cancel less than 60 minutes before class (or if you don’t show).

“Hollywood”

Complete for time:

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

WOD Notes: This is a hero WOD, and it’s a doozy! There will be a 30 minute cap to get out the door for the second run.  For a shorter version of this workout, you can scale the run to 800m, sub pull-ups for muscle-ups, and/or pick more “typical” wall ball and power clean weights.  If you finish early, please do not clean up your equipment until the last person finishes (at least the indoor movements). Help cheer them on! Compare to 181227.

Schedule Notes: Classes today are at 6:15am, 8:00am, 9:30am, and 4:00pm and are scheduled for 75 minutes to accommodate athletes attacking the full version of the WOD. We raised the class cap for the morning classes, due to demand, which means two very important things:

1. The late cancel policy is in effect. There will be a $10 charge if you cancel less than 60 minutes before class (or if you don’t show). Please withdraw your name now if you’re not 100% committed to attending.
2. Do not show up for class if you don’t have a reserved spot. Our coaches will not be able to accommodate any extra athletes.

Thank you for your understanding, and a huge thanks to Coach Dave, Coach Tanya, and Coach Heather for opening up the gym on Christmas Eve!

Complete for time:

• 1000m row
• 80 air squats
• 60 sit ups
• 40 push ups
• 20 pull ups

Schedule Notes: Class times tomorrow are 5:15am, 6:15am, 8:30am, 9:30am, 4:00pm, 5:00pm, and 6:00pm. (There is no 7:00pm.) As a reminder, we have several schedule changes over the next 2 weeks; check out our holiday schedule here. Please remember that advance registration is required for all classes. Thank you!

Community Notes: Happy birthday Rocco and Chris M!

Complete 6 rounds for time of:

• 32 double unders
• 8 toes to bar
• 8 Russian KBS (AHAP)
• 8 push ups

WOD Notes:  AHAP (as heavy as possible) means choose a weight that is very challenging but it should not impact your footing or cause instability as you swing.  There will be a 20 minute cap.

Community Notes:  Thank you to everyone who came out to Row-a-Thon on Friday night and helped get the marathoners to their end point.  Congrats to Steve M, Murray, Amanda, Boelker, and Jason V who all successfully finished a 42, 195m row!  Pics to come tomorrow.

Community Notes:  Happy Birthday Sean G!

“12 Days of ICA”

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

WOD Notes:

1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 181222.
2. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. The gym will open up at 7:00am.
3. The gym will be set up in stations, and everyone will share equipment. Ask a coach or experienced athlete if you have questions about a movement or what weight/scale you should be doing.
4. If you’re not up for an hour-long WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
5. Wear your most festive holiday outfits and ugly sweaters!!!!

Sumo Deadlift 5×5 (80% 1RM)

Then

• 20R/20L pistols (as difficult as possible)
• 20 wallballs (as heavy as possible)

WOD Notes:  Anyone looking to make pistols more difficult (what?) can try adding weight or holding something (pvc) overhead.  For wallballs, let’s see if any ladies can hit 20 in a row with the 20# ball.  Maybe the 50# slam ball for some guys?  We’ll see…

Row-A-Thon Notes:  Reminder that our row-a-thon is from 6:00 pm to 10:00 pm.  For details, check out Monday’s post HERE.  Feel free to BYO adult and non-adult beverages.

With a partner complete AMRAP in 18 minutes of:

• 15 burpee box jumps (24/20″)
• 10 power snatches (135/95#)

Schedule Notes:

1. The annual ICA in-house power meet will be held on Saturday, Feb 29!  We’ve changed the structure of the event (2-3 longer classes in lieu of 1 super long meet), but the basic idea is still there: find your 1 rep max back squat, bench press and deadlift.  More details to come.
2. The annual Valentine’s WOD will be held on Saturday February 8. All ICA members are welcome to bring a partner to complete the workout with them! The WOD will be beginner friendly.

“Fran”

Complete 21-15-9 reps for time of:

• Thrusters (95/65#)
• Pull ups

WOD Notes:  Compare to 190625.

Reminder:  All donations for our Adopt-a-Families are due by end of day tomorrow (Wednesday)!

Community Notes:  Happy Birthday to Kelly W. and Rob R!

Power Clean 1-1-1-1-1-1

Then

3×3 clean pulls (70% 1RM)

3×3 high hang power cleans (70% 1RM)

WOD Notes:  Compare power clean to 181128.

Blog Note: Did you know you can subscribe to our blog, so the posts will be emailed to you each night at 10pm? To sign up, scroll to the bottom of the right-hand column and enter your email address. You’ll never miss a blog post again!

Complete 5 rounds for time of:

• 25 KB swings (53/35#)
• 20 wallballs (20/14# to 10/9′)
• 15 handstand push-ups

WOD Notes: There will be a 25 minute cap for this workout. Your first round should ideally be in the 3-4 minute range; scale accordingly! There are lots of HSPU; they should not take more than 2 minutes/round. Consider cutting to 5 or 10 reps, or try out a decreasing rep scheme (15-12-9-6-3).

Community Notes: This Friday from 6-10pm is our first ever Row-a-thon! The event was inspired by a few of our members who want to attempt a full marathon (42,195 meters) as part of the 50k rowing challenge. We decided to make it a gym-wide event so we can provide company and camaraderie, and give other athletes a chance to tackle some longer distances too. Come on out to socialize, cheer, and/or row as much or as little as you’d like. A few things to highlight:

• Rowers are first come first serve; please cycle on and off to give others the chance to row
• Kids are welcome! From 6-7pm we’ll have an obstacle course set up on half of the gym, and from 7-9pm we’ll show “The Polar Express” in the back room. (Bring your pajamas!)
• ICA members Swetha and Kris will be serving up some delicious Indian food at $10/plate with the proceeds going to charity. Click here for details.
• Safety note: Long distance rowing can wreak havoc on your hip flexors and low back. If you haven’t been working up in distance, please don’t attempt a crazy long row. A great option would be to pull together a team of 4-8 athletes and tackle a marathon relay style. (Along those lines, Erin Burke is looking for 4-5 teammates – if you’re interested hit her up at a 5pm class or by email at erbur78@yahoo.com.)

AMRAP in 7 minutes of:

• 5 front squats (135/95#)
• 10 push ups

Rest 4 minutes then AMRAP in 7 minutes of:

• 5 back squats (135/95#)
• 5 strict pull ups

“DT”

Complete 5 rounds for time of:

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

WOD Notes:  We will run this workout in 2 heats (heat 1 works while heat 2 counts, then switch with a 12 min cap on the workout).  Choose a weight for which there is no fear of failing a rep but is heavy enough to be challenging.  Compare to 181204.

AMRAP in 15 minutes of:

• 5Rt/5Lt DB power snatches (50/35#)
• 1 rope climb
• 10Rt/10Lt DB power snatches
• 2 rope climbs
• 15 Rt/15Lt DB power snatches
• 3 rope climbs
• 20/20/4
• 25/25/5

Continue adding reps until time expires.

Back Squat 5×5 (75%)

Then

Complete in any order, not for time:

1. 30 good mornings (40% 1RM back squat)
2. 15 strict toes to bar
3. 30 double-kettlebell front squat (53/35# x2)

Hoodie Notes: We are placing the hoodie order at 10:00pm tonight (Wednesday) – last call for orders here!

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

• Shuttle runs
• Pull ups
• Lateral box jump overs (24/20″)
• Slam balls (30/20#)

Rest 30 seconds after each movement.

Adopt-a-Family Notes:  Thank you to everyone who has already purchased (or signed up to purchase) items for our adopted families! Reminder that donations are due 1 week from today on Wednesday, 12/18. Gifts can be dropped off at the table under the loyal member bulletin board. We’ll also put out the donation box to collect cash. Gifts should be unwrapped but labeled with the family member it’s for. For more information, click HERE.

Complete 4 rounds for time of:

• 15 thrusters (115/75#)
• 30 abmat sit ups
• 45 double unders

Reminder:  Get your hoodie orders in HERE by Wednesday!  We’re going to try to rush the order with the hope they’ll be here by Christmas.

Community Notes: Happy Birthday Mike C!

Bench Press 10-8-6-4-2

Then

10 minutes of handstand practice

WOD Notes:  Compare to 180921.

Community Notes:  Happy Birthday Jason V!

Complete 3 rounds of:

• 10 back squats (60% 1RM)
• 500m row

Rest 3 to 5 minutes between rounds.

WOD Notes:  Pick a weight for the back squats that will allow you to go unbroken for at least the first round.  We’ll record your back squat weight and your time for each row interval.  To get the most out of this workout, each row should be a sprint!

Community Notes:  Happy Birthday Megan V!

Apparel Note: We’re in the process of setting up a new online store through Fully Amped Apparel – the store should be set up soon! In the meantime, we’ve had several requests for a re-print of our OG hoodie, so we’ve put together a group order through Custom Ink that meshes the OG front and our new logo on the back. The order form is open for 1 week only! Last day to order is December 13. Click here to place your order today!

“The Bear”

Bear Complex 7-7-7-7-7

WOD Notes:  A bear complex is a barbell progression consisting of  power clean + front squat + push press + back squat + push press (from behind the head). For The Bear, you do SEVEN consecutive bear complexes.

• You can rest the bar anywhere on your body, but you can not rest the bar on the floor until you complete all 7 times through the sequence. You can only “tap and go.”
• You can combine the front squat + push press into a thruster. (Same for the back squat + push press.)
• You can NOT combine the power clean + front squat into a squat clean.
• Compare to 180219.

“Cindy”

AMRAP in 20 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

WOD Notes: This is a CrossFit benchmark that comes around once a year.  It was first programmed by Glassman in 2005 and has become one of the classic CrossFit WODs. Generally beginners will complete 12-13 rounds, intermediate athletes 13-17 rounds, advanced 18-22 rounds, and elite athletes 23+ rounds. Hold yourself to strict standards so you can meaningfully compare your results from year to year! The “Rx” standard requires chin-over-bar on every pull-up, chest-to-floor on every push-up, and hip-below-knees on every air squat. If you can’t meet those standards, no problem! Just be sure to pick a scale that’s measurable and repeatable, and accurately record what you did. Compare to 181114.

Complete for time:

• 50/40 cal row
• 50 double unders
• 50 deadlifts (135/95#)
• 50 double unders
• 50R 1-arm Russian KBS (53/35#)
• 50 double unders
• 50L 1-arm Russian KBS (53/35#)
• 50 double unders

Row Challenge Notes:  We are 5 days into the challenge with exactly 4 weeks to go.  On Friday, Dec 20 we’re hosting a row-a-thon from 6:00 to 10:00 pm and all are invited.  A few athletes will attempt a full marathon while others simply hope to knock off a chunk of meters.  Sign up in Wellness Living if you plan to attend.  Rowers will be available first come, first serve.  If you’re on the fence for the challenge, sign up on this spreadsheet and start logging your meters!

Overhead Squat 5-5-5-5-5

Then

3x5R/5L KB windmills

AMRAP in 15 minutes of:

• 5 push jerks (155/105#)
• 7 box jumps (30/24″)

WOD Notes:  Choose a weight for push jerks that will allow you to go unbroken for 3 to 5 rounds.  If you love jumping, feel free to increase the height of the box!

Community Notes:  Happy Birthday Frank W. and Kerri!

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

• Front squats (115/75#)
• Toes to bar
• Burpees

20 minute cap.

United Mettle Note:  Our in house pro shop is selling Rehband knee sleeves, buy one get one 50% off, through 12/6.  Purchase at ICA using the kiosk and code BFKNEES or online HERE.  While supplies last!

Schedule Notes: Coach Dave will be opening the gym tomorrow (Sunday) at 8:00am for Rowvember and independent mobility. For those participating in Rowvember, we linked the rowing log to the right hand side of the blog under the “Upcoming Events” section. 31 days left!

Take 15 minutes to build to a heavy clean and jerk.

Then 

“Grace”

Complete for time:

• 30 clean and jerks (135/95#)

WOD Notes:  Compare to 190514.

Community Notes:  Happy Birthday Coach eQ!

Complete for max reps:

• Tabata one-arm dumbbell snatch (50/35#)
• Tabata row (cal)
• Tabata slam ball (30/20#)
• Tabata Russian twists (25/15#, L+R=1)

1 minute transition between Tabatas.

WOD Notes: Each Tabata consists of 8 rounds of 20 seconds of work and 10 seconds of rest (4 minutes total). Athletes will start at different stations, complete all 8 rounds at that station, then rotate to the next station on the list. The DB snatch should alternate arms each interval.

Rowing Challenge Notes: In case you missed it earlier in the week, tomorrow 11/29 starts our 50k rowing challenge! The goal is row 50,000 meters between Nov. 29 and Dec. 31.  If you want to participate, add your name to this spreadsheet by December 1 and track your meters daily. ICA honor code! A few notes/rules:

• Meters rowed as part of a Daily WOD don’t count.
• You can substitute ski-erg or airbike, but airbike meters count for 1/3 distance (i.e., 3000m on the bike counts as 1000m towards the challenge).
• Anyone who completes the challenge will get a sweet sticker (like last year, but better)!
• To minimize distractions, please row in the back room or behind the wooden wall if you’re rowing while a class is occuring. Thank you!

Schedule Notes: Tomorrow we have classes at 6:15am, 8:30am, 9:30am, 4:00pm, and 5:00pm. We increased class caps for the morning classes, so please only show up if you have a registered spot. If morning classes fill, there are plenty of openings in the afternoon. Thank you!

“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

OR

“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 111126, 121111, 131128, 141127 , 151126,  161124, and 171123 (we’re working on finding the results from 2018, which may have been lost when we updated our website… sorry!) The sub for muscle ups is 2x push ups and pull ups (i.e., 10 pull-ups and 10 push-ups each round.) The Firebird generally takes 40-50 minutes to complete, so if you’re looking for something in the 20-30 minute range, consider “The Firebird Express.”

Logistics and Schedule Notes: There is no coach-led warm up tomorrow. Athletes should arrive 20-30 minutes before your scheduled heat time to warm up, mobilize, and get ready to WOD! We’ll have several coaches on hand and lots of experienced athletes, so new members please ask for help if you need it! We’ll have barbells pre-set to various weights from 35# to 155# which will be shared by everyone. Wall balls are also communal.  Generally each athlete will set aside their own jump rope – if you are using a house rope please put it back when you are done. The gym will open at 6:30am and close at 10:30am – please finish your workout by 10:20 so we can close up on time and get to our Thanksgiving festivities!

P3 Nutrition Notes: There are still several “Grab and Go” meals in the back fridge. Breakfasts are $6 and regular meals are $10. Please help yourself and Venmo your payment to Chris Drumheller at @p3–nutrition.

**UPDATE: Due to demand, we’ve added an 8:30am class to today’s schedule. 

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

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

WOD Notes:  If you have family coming into town, this workout is beginner friendly (Thursday’s, no so much).  Give us a heads up if you plan to bring a guest!

Back Squat 5-5-5-5-5

Then

3×20 glute bridges (40% of 5RM back squat)

WOD Notes: Compare to 181003.

Community Notes:  Happy Birthday Dan T!

With a 15 minute running clock, complete a round every 90 seconds of:  

• 3 power snatches (135/95#)
• 12 burpees 

WOD Notes: Choose a scale for the snatch (weight) and burpees (number of reps) so each round takes  about 60 seconds, leaving 30 seconds to rest. If you get to a point where you can’t complete the round in 90 seconds, the workout turns into an AMRAP (as many rounds as possible), with no built in rest. Score is total number of rounds + reps completed. Anyone with shoulder mobility limitations should sub 3R/3L DB snatches.

ROW-vember Notes: Many of you remember last year’s ROWvember challenge, where we asked our members to row 30,000 meters during the month of November. This year, we’ve upped the ante. This year’s challenge is to row 50,000 meters between Nov 29 and Dec 31! If you want to participate, add your name to this spreadsheet and track your meters daily. ICA honor code! A few notes/rules:

• Meters rowed as part of a Daily WOD (or an in-class warm up) don’t count!
• You can substitute ski-erg or airbike, but airbike meters count for 1/3 distance (i.e., 3000m on the bike counts as 1000m towards the challenge).
• Anyone who completes the challenge will get another sweet sticker (like last year, but better)!
• To minimize distractions, please row in the back room or behind the wooden wall if you’re rowing while a class is occuring. Thank you!

AMRAP in 12 minutes of:

• 5 power clean and jerks (155/105#)
• 10 chest to bar pull ups

Community Notes:  Happy Birthday Ed and Julie!

Sumo Deadlift 5×3 (85%)

Then 

5 x 5R/5L weighted box steps ups (as heavy as possible)

WOD Notes: If you’re competing in the Battle on Bridge Street competition this weekend, consider knocking out 5×3 at 60% then spending the rest of the stretching and mobilizing.

Schedule Notes: Reminder #346 that there are no classes this Saturday due to the Battle on Bridge! If you plan to attend class on Sunday, please sign up ASAP so we can ensure we have enough spots for everyone. Thank you!

AMRAP in 20 minutes of:

• 5 hip pull overs
• 15 Russian KBS (70/53#)
• 30 ft handstand walk

WOD Notes:  There are some scaled versions of a hip pull over (starting from a box, skin the cats on rings) but one non-inverted option will be 5 strict pull ups plus 5 toes to post.  The sub for handstand walks will be either a 20 second handstand hold or 3 wall climbs.

P3 Nutrition Notes: Friendly reminder that P3 Nutrition is now delivering to ICA! Orders are due by Thursday at midnight for Sunday morning pick up at ICA. You can get 20% off your first order with code “ironcross20.” Contact P3 with questions at info@p3nutrition.kitchen!

“Karen”

Complete for time:

• 150 wallballs (20/14# to 10/9′)

WOD Notes:  What will your strategy be for Karen?  Ten sets of 15, tabata style, I hear that if you do 20 every minute, it doesn’t even make you tired…   Compare to 190427.

Schedule Notes:  Just a reminder that there are no classes this Saturday due to Battle on Bridge.  If you plan to attend class on Sunday, please register ASAP – if classes fill we can add an 8 am.

Complete 3 rounds for time of:

• 40/30 cal row
• 30 box jumps (24/20″)
• 20 power snatches (95/65#)

Front Squat 2-2-2-2-2

Then

Complete 100 push ups for time.

WOD Notes:  Compare to 190629.

Complete 9 rounds for time of:

• 5 deadlifts (315/205# NTE 80% 1RM)
• 5 strict handstand push ups

Community Notes:  Happy Birthday Ryan A!

Complete 10 rounds for time of:

• 5 strict chest-to-bar pull-ups
• 10R/10L dumbbell “X” movement (see below)
• 15 sit ups

The dumbbell movements for each round are:

1. Rounds 1 and 6 – Push presses (50/35#)
2. Rounds 2 and 7 – Squat cleans (50/35#)
3. Rounds 3 and 8 – Power snatches (50/35#)
4. Rounds 4 and 9 – Thrusters (50/35#)
5. Rounds 5 and 10 – Push-up to row (50/35#)

WOD Notes: This is a long workout! Pick a DB weight that allows you to keep moving. The scale for strict C2B PU is, in order: chin-over-bar pull-ups, banded C2B, banded chin-over-bar, or ring rows with a 2 second hold at the top (hands touching chest).

Community Note: Reminder that P3 Nutrition will be at ICA tomorrow from 8:00-9:30am so you can learn about their food service, sample some food, and ask questions!

Seated Shoulder Press 5×5 (70%)

Then

2 minutes ring dip support hold

Community Notes:  Happy Birthday Alex D!

Partner Interval AMRAP in 17 minutes of:

• 8R/8L KB snatches (53/35#)
• 20 yd OH walking lunges (53/35#)

Both partners complete 5 burpees at the start of each round.

WOD Notes: In a partner interval workout, you work hard and fast for a round, then you rest while your partner completes a round. Continue alternating rounds until the 17 minutes expires. A big difference in today’s WOD is that each round starts with BOTH partners completing 5 burpees (sub = slam balls). Your score is the total number of rounds completed as a team. Athletes who are uncomfortable with KB snatches can complete DB snatches instead.

Nutrition Notes: P3 Nutrition will make their first delivery to ICA this Sunday. Orders are due by Thursday night. For more information or to place an order, check out their website HERE.

Schedule Notes: We have several schedule changes over the next few weeks; please mark your calendars!