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!
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:
Community Notes: Happy Birthday Eilish!
Complete for time:
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:
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”
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 5 rounds for time of:
WOD Notes: Choose the heaviest KB that you can swing 20 times unbroken each round. For the farmer’s carry, the plates should be gripped from the edge (not from the hole in the center or from the bottom)! You’ll have one plate with you inside the gym for the Russian twists; the other plate can be picked up and dropped off at the garage door. The 150m carry will start at the garage door, go to the end of the driveway (Jefferson St.), and back to the garage.
Class Cap Notes: At this time there is room in each of tomorrow’s classes. However, if classes fill, and you still want to get a workout in, consider these options:
Community Notes: Happy birthday Haven!
Complete for time:
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:
Cash out – for time:
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:
Schedule Notes: We’ve added extra class times to our Saturday and Sunday mornings to accommodate higher attendance during the cold-weather months. These classes will be on the schedule at least until summer rolls around:
On a trial basis, the 7:00 Saturday class will be a “rotating specialty” class. The first 6 weeks will be Olympic Lifting. After that, we’ll introduce other specialties such as endurance, gymnastics, power lifting, rowing, and kettlebell. The Olympic class will focus on the clean, snatch and jerk, breaking down the lifts into their various parts and performing lots of repetitions to improve your technique. This class is open to athletes of all experience levels.
Due to demand for Saturday morning classes, athletes are only permitted to attend ONE class each Saturday morning. Please do not register for both the specialty class and a Daily WOD. Thank you for your understanding and cooperation!
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:
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:
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:
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:
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
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+:
50,000+
In teams of 4, with 2 athletes working at a time, complete:
Then complete:
Then complete:
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!
“Last Chance” New Year’s Eve Open Gym
WOD Notes: Today is the last chance to knock some 2019 goals off the board. Come in between 8:00 and 10:00 a.m. or between 3:00 and 6:00 p.m. to do any workout you want! If you need some ideas, you can make up a workout from the last week or knock out a long row (last chance for the 50k challenge).
Community Notes: Happy Birthday Danielle!
Bench Press 3-3-3-3-3
then
At 50% of your 3RM, perform
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!
Complete 21-18-15-12-9-6-3 reps for time of:
WOD Notes: Pick a weight that allows you to do the first round of 21 push presses in no more than 2 sets.
Schedule Note: We’ve added an 8:00 am class tomorrow. (Thank you Coach Kehl!) As usual on weekends, the $10 late cancel/no show fee is in effect.
** 10:30am class added due to demand. Claim your spot in Wellness Living! **
Complete 4 rounds for time of:
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:
WOD Notes: Compare to 160708.
Community Notes: Happy Birthday DT!
Back Squat 6×3 (80-85% 1RM)
Then
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).
Merry Christmas and happy 3rd day of Hanukkah to those who celebrate! To those who don’t celebrate either, thank you for your understanding as we are closed for the day. We hope you enjoy a day of rest and relaxation!
“Hollywood”
Complete for time:
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:
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:
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:
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”
WOD Notes:
Sumo Deadlift 5×5 (80% 1RM)
Then
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:
Schedule Notes:
“Fran”
Complete 21-15-9 reps for time of:
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:
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:
AMRAP in 7 minutes of:
Rest 4 minutes then AMRAP in 7 minutes of:
“DT”
Complete 5 rounds for time of:
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:
Continue adding reps until time expires.
Back Squat 5×5 (75%)
Then
Complete in any order, not for time:
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:
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:
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!
For time, complete 21-15-9 reps of:
Run 400m
Then 21-15-9 reps of:
Community Notes: Happy Birthday Tim S!
Complete 3 rounds of:
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.
“Cindy”
AMRAP in 20 minutes of:
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:
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!
As many of you know, we’ve made a lot of upgrades to the gym over the last 3 years, but our membership rates haven’t increased since February 1, 2017. Some of the biggest gym improvements have included:
On January 1, 2020, we will be enacting a small price increase. Your January payment will reflect these new rates:
Unlimited Classes – Monthly Rates
Single membership – $160
Additional family members – $100
2 Classes/Week – Monthly Rates
Single membership – $120
Additional family members – $75
A few notes and reminders:
We continually strive to be the best gym around, and your feedback helps us improve! Please reach out to us with any questions or concerns you may have. Thank you!
Overhead Squat 5-5-5-5-5
Then
3x5R/5L KB windmills
AMRAP in 15 minutes of:
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!
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Complete 3-6-9-12-15-12-9-6-3 reps for time of:
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:
WOD Notes: Compare to 190514.
Community Notes: Happy Birthday Coach eQ!
Complete for max reps:
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:
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:
OR
“The Firebird Express”
Complete 5 rounds for time of:
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.
With Thanksgiving around the corner, what better time to kick off one of our favorite ICA traditions…
Every year our ICA family gives thanks by adopting families in need from the Phoenixville community. This year Orion Communities has matched us with two local families. We have the chance make their holiday wishes come true!!
Participation is completely optional/voluntary. If you are interested, there are several ways you can help:
Donations must be dropped off at ICA by Wednesday December 18!
We appreciate any and all donations. We have so much to be thankful for, and we look forward to sharing our blessings with those in need this holiday season. Thank you!!!
**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:
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:
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:
AMRAP in 12 minutes of:
Community Notes: Happy Birthday Ed and Julie!
Good luck to everyone participating in the Battle on Bridge Street II! Anyone not competing is encouraged to come on out, cheer for some ICAers, and make friends with our guests from other local gyms. Our primary parking lot will be closed, but there is parking on the other side of the building and in the apartments across Bridge St.
All classes are cancelled due to the event, but here is an at-home workout to help you get your CrossFit fix! Post your results to comments! Kids and spouses are encouraged to join in, too!
Complete 5 rounds of:
Post two numbers – your highest and lowest rounds of burpees!
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:
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:
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:
Complete 9 rounds for time of:
Community Notes: Happy Birthday Ryan A!
Complete 10 rounds for time of:
The dumbbell movements for each round are:
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:
Both partners complete 5 burpees at the start of each round.
WOD Notes: In a partner interval workout, you work hard and fast for a round, then you rest while your partner completes a round. Continue alternating rounds until the 17 minutes expires. A big difference in today’s WOD is that each round starts with BOTH partners completing 5 burpees (sub = slam balls). Your score is the total number of rounds completed as a team. Athletes who are uncomfortable with KB snatches can complete DB snatches instead.
Nutrition Notes: P3 Nutrition will make their first delivery to ICA this Sunday. Orders are due by Thursday night. For more information or to place an order, check out their website HERE.
Schedule Notes: We have several schedule changes over the next few weeks; please mark your calendars!
Complete 3 rounds for time of:
Box Squat 7×2 (80% 1RM)
Then
3×30 banded good mornings
Community Note 1: Happy Birthday Allison!
Community Note 2: Adam Smith will be doing holiday photo sessions again this year to raise money for Phoenixville Area Community Services (PACS). Sessions will take place Sunday, Nov 24 (Rain date: Dec 1) from 11:00 am to 5pm in Valley Forge Park. $50 suggested donation. 100% of the money raised is donated to PACS, and Merck will match every dollar donated. Edited photos will be delivered to you digitally and are yours to print, post or share as you like. Sign up sheet will be on the desk starting Tuesday night.
Community Note 3: This Sunday at 1 pm several ICA ladies are getting together for brunch at Root Down. All are welcome. Link to Evite here.
Community Note 4: We are excited to announce that P3 Nutrition will begin delivering meals to ICA this week! They are a local company and several of our athletes have tried the P3 meals and given them rave reviews. Place your order no later than Thursday for pick up Sunday morning. P3 will have reps on site this Saturday from 8:00 to 9:30 am so you can sample food and ask questions. To place an order or learn more, link to their website here.
Complete 27-21-15-9 reps for time of:
After each round, run 400m and complete 2 rope climbs.
WOD Notes: Choose a weight for the thrusters that will allow you to complete each round in no more than 3 sets.
Complete 5 rounds for time of:
WOD Notes: AHAP = as high as possible. Good jumpers should be thinking 36/30″!
Community Notes: Happy Birthday Jesse St!
Build to a 1 rep max of the following complex:
WOD Notes: A barbell complex refers to completing a series of movements without putting the bar down. In this case, you can rest in the hang position but you may not put the bar on the floor during the set. Work your way up to something that is heavy but that doesn’t break down your weakest of the 3 movements.
“20.5”
Complete the movements in any order. 20 minute time cap.
WOD Notes: For anyone not registered for the Open, the sub for ring muscle ups will be 80 pull ups. (For those in the Open, the official scale is 40 pull ups and 14/10# wall balls.) You can break up the reps any way you want! One suggestion would be:
If you are officially registered for the Open, be sure to check out the workout description and scales HERE. One standard worth noting is the rower must be reset to “0” before each rowing interval.
Schedule Notes: We’ll have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” where we’ll run heats of the WOD every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!
Open Celebration: After the final heat, we’ll celebrate the end of the 2020 Open with a “stink and drink” at ICA! We’ve ordered up 10 lbs of hot wings; please stick around and help us eat them!!! BYO adult beverages and any food/snacks to share.
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our kick-ass 55+ age group athletes: Erik, Jeff, John C. If anyone else wants to join in we can take a few athletes from other age groups!
Complete 3 rounds, starting a new movement every 3 minutes of:
Open Notes: The last week of the Open is here! Come out to the gym around 5:45 on Friday to watch our final headliner heat of our 55+ age athletes. Stick around afterward for some wings and fun. BYO snacks and beverages.
Complete a 12 minute death by overhead squats (95/65#), starting from 3. Each minute begins with a set of 25 double unders.
WOD Notes: In the first minute, you’ll complete 25 double unders and 3 OHS. In the second minute, 25 double unders, 4 OHS, then 25 and 5 OHS and so on until the final round of 25 double unders, 14 OHS. Anyone newer to OHS can start with 1 OHS rather than 3, or sub front squats at a slightly heavier weight. Whenever you hit a minute when you can’t complete the prescribed number of OHS, start over at 3 OHS the next minute. Your score is the highest round you successfully complete.
Deadlift 5×3 (80% 1RM)
Then
3x10R/10L split squats with DBs
Open Notes: This week’s headliner heat is the one we’ve all been waiting for, the 55+ age group athletes! If you fit in that category, email us to reserve your spot in the heat on Friday evening. To celebrate the last week of the open, we’re planning an informal “stink n’ drink” for after the headliner heat. We’ve ordered up 10 pounds of hot wings. BYO adult beverages and snacks to share. We hope to see you all there!
Complete 3 rounds for time of:
WOD Notes: A good way to scale this would be to break the movements into 3 rounds of 5/10/15 rather than going through in order.
Battle on Bridge Notes: The Battle on Bridge Street is officially sold out! What we need now is volunteers to help the event run smoothly on Saturday, Nov 23. If you are available to help out, you can register here. Volunteers get BBQ, a sick high five and a whole lot of gratitude!
Community Notes: Happy Birthday Betsy!
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
WOD Notes: Compare to 181104.
Community Notes: Happy Birthday Ceil!
Bench Press 2-2-2-2-2
Then
EMOM for 5 minutes of 3 bar muscle ups.
WOD Notes: We’re betting on bar muscle ups making an appearance in 20.5, so here’s a chance to work on them! If you don’t have BMU yet, you can try jumping or banded or work on overhand strict pull ups.
Bed Race Notes: This afternoon ICA is making our debut appearance at the Phoenixville Bed Races! The event is a single elimination tournament running from 12:00 to approx 1:30pm. Come on out in your ICA gear to support our team! The event raises awareness and money for three local charities serving the homeless and at-risk individuals in our community: Ann’s Heart, Good Samaritan Services, and Phoenixville Women’s Outreach. Donations are appreciated and will count towards our total through 11am – link HERE!
Community Notes: Happy birthday Faith!
“20.4”
Anyone not registered for the Open is strongly encouraged to complete this modified version of the workout:
AMRAP in 15 minutes of:
WOD Notes: We’ll need at least half of the athletes in each class to complete the modified 15 minute AMRAP instead of the official version of 20.4. Those athletes will be in the first heat and won’t have counters. Anyone who registered for the Open, or experienced athletes who want to take a crack at the official version of 20.4, will be in the 2nd heat, so you can have extra time to warm up and work up to heavy C&Js. If you are officially registered for the Open, be sure to check out the workout description, standards, and scales HERE.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature 45-54 year age group athletes: Franco, Steve K, EQ, Vollmer, Ceil, Sigal and Tim. Come on out to cheer them on!
Complete 3 rounds, each for time of:
Start a new round every 5 minutes.
WOD Notes: Choose a weight for the hang power cleans that will allow you to get the first round done in 1 or 2 sets. Run the 400s hard!
Bed Race Notes: Some people are gathering tonight after classes and during open gym to help decorate/paint the bed. If you fancy yourself an artist, come on in!
Open Notes: We still need some headliners in the 45-54 age group for this Friday at 6:00 pm! You don’t need to be signed up formally in the open to be in the heat, just ready to have some fun and workout pretty hard.
Complete 3 rounds of 90 seconds of work followed by 30 seconds of rest of:
WOD Notes: What is an inverted burpee? Check it out here. If you are not able to get to your feet, going from a mat or holding a wallball will help you to do so more readily.
Community Notes: Happy Birthday Mel!
Open Notes: We need volunteers for this Friday’s headliner heat! This week it is athletes aged 45-54. If you are in that age range and are interested in being in the 6:00 pm heat this Friday, please shoot us an email!
Bed Race Notes: The ICA bed for the bed races is almost set! What we have so far is a very, VERY brave driver in Morgan, some well trained pushers, and a sweet race bed with a pull up bar. What we need is some pizzaz. If anyone is interested in or has the time we could use some help painting and decorating the bed in the coming days. We’ll have paint at the gym as of the 9:30 am class tomorrow!
AMRAP in 12 minutes of:
“CrossFit Total”
WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 181029. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)
Nutrition Challenge Notes: The results are in, and we are thrilled to announce the winners of our 2019 Fall Nutrition Challenge! First though, we want to give one last congratulations to everyone who participated in the challenge; we wish we could have picked more than 3 winners because there were so many awesome performances. But the following three athletes really stood out, so without further ado:
As the Advanced and Beginner winners, Diana and Tobin will get $50 gift cards to Kettlebell Kitchen, and Kirsten will receive a beautiful gift basket donated by Kimberton Whole Foods. Please join us in congratulating them on a job well done!
Take 10 minutes to find your max 1-arm dumbbell split snatch (left & right)
Then
Complete 5 rounds for max reps of:
WOD Notes: Pick a weight for the metcon that allows you to work for 40 seconds unbroken for the first 1-2 rounds.
Schedule Notes: Reminder that we are doing the CrossFit Total in class on Monday. Come in costume to guarantee a PR and your pic on the blog!
“The Nightmare on Wheatland Street”
Teams of 4 complete for time:
WOD Notes: For the relay run, each member must complete a 200m sprint (one person at a time). After the run, you may have two people working at a time through each of the movements. All exercises must be completed in order, and each team may only have two implements (two wallballs, two boxes, etc.) All team members do NOT have to do an even number of reps; work together to achieve the fastest time possible! The workout finishes when the last teammate finishes their 200m run.
Community Notes: Happy Birthday Jimbo!
“20.3″ (aka “18.4”)
Complete 21-15-9 reps of:
Immediately followed by:
Time cap: 9 min.
WOD Notes: This Open WOD is a repeat of 18.4, and the first half you might recognize as the benchmark WOD “Diane.” Those competing in the Open have more strict HSPU standards than what we typically require, so you should expect your time to be slower than your normal Diane time. Compare Diane to 190917 or this exact WOD to 180316. If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 15-20 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout.
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our stud 40-44 year age group athletes: Dave, Dan E, Erin, Jenn, Danielle, and Faith! Come on out to cheer them on!
Community Notes: Calling all runners! This Saturday 10/26 is the 2019 Citizen Advocacy 5k at Reeves Park. Every year we have a few ICA athletes participate (and rep some ICA gear)! If you’re interested, click HERE for details.
Take 20 minutes to work to a heavy clean and jerk single.
Then 2 rounds for time of:
In teams of 3, complete for time:
WOD Notes: Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters or until time runs out. Time cap will be on a class by class basis. Row hard! Compare to 171010.
Bed Race Notes: ICA will have a team (and bed) in the Phoenixville Bed Races this year to support Ann’s Heart, Good Samaritan Services and Phoenixville Women’s Outreach, 3 local charities. You can find more info HERE. If you are around on Nov 2 from 11:00 to 2:00, come on out for some fun times!
Our team is going to consist of:
4 pushers – Frank W, Dave, John, Ricky
1 driver – Morgan
2 alternates – Nik and Rocco
1 bed – to see the definitely drawn to scale schematic diagram of the bed or to donate to the cause, you can click HERE. The race bed will be at the gym in the coming days so come check it out!
Bamboo shoulder press (behind the neck) 3×15
Then
Overhead Squat 1-1-1-1-1
WOD Notes: If BTN presses with bamboo are very difficult or cause pain that may be a sign you should avoid overhead squats. Feel free to perform bamboo shoulder presses and then front squats for the heavy portion. Compare to 190318.
Awesome Notes: Mark your calendar for Nov 2, 11:00 to 2:00, to support team ICA in the Phoenixville Bed Races. Details and racing bed to come…
Complete for time:
Open Notes: The headliner heat this week will be ages 40-44. Please email us if you’re in that age range and would like to be in for this Friday!
Schedule Notes: We’ll be completing the CrossFit total during all classes on Monday, Oct 28th. As a refresher, the CrossFit total consists of finding your 1 rep max back squat, shoulder press, deadlift. Costumes are encouraged!
Complete 4 rounds for time of:
Rest 2 minutes after each round.
WOD Notes: Compare to 191021.
Schedule Notes: Community yoga at 11:15; bring a friend!
Box Squat 6×2 (~85% 1RM)
Then
In teams of 2, 3 or 4 complete max tire flips in 2 minutes.
WOD Notes: The box squats today should be heavy but should look good. Pick a box height that will be challenging but still let you keep a straight lumbar spine all the way down. This is not a “max” day, do not fail a box squat!
“20.2”
Complete as many rounds as possible in 20 minutes of:
WOD Notes: The dumbbell thrusters are 2-armed… meaning men use 2×50# and ladies use 2×35#. (Ouch.) If you are officially registered for the Open, be sure to check out the official workout description, standards, and scales HERE. In large classes, athletes who are not registered for the Open may be asked to use 1 dumbbell and hit 4L/4R.
Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. However, if your only availability is 5-7pm, come on in and we’ll set you up! Remember, you do not need to be registered for the Open to come do the workout.
Headliner Heat: The headliner heat will kick off around 6:00pm. Even if you’re not working out, come on in to cheer for our 35-39 age group athletes: Kyle E, Nik, Fili, Tiago, Tiana, Ryan A, Ben and John (old at heart).
Nutrition Notes: Day 40/40. Congratulations, you made it!!!! We hope everyone learned something new about themselves and about healthy, sustainable eating during the last 6 weeks. Go out and enjoy your first weekend off challenge! But please don’t go completely off the rails… you worked hard for the results you’ve seen and you want to keep them. Remember that we offer 1:1 nutrition coaching if you find yourself needing guidance in the coming weeks. Winners to be announced soon!
AMRAP in 20 minutes of:
Open Notes: Be sure to check out the Games website HERE at 8:00 pm Thursday night to see Friday’s workout, Open 20.2! We’re still looking for some headliners for the 35-39 age group for this Friday night. Technically you should be in that age bracket as of the 2020 Games (early August), but even if you’re close to that age range, let us know and we’ll pencil you in! You don’t have to be a rockstar athlete to be a headliner athlete – the only requirement is a willingness to give it your all!
Nutrition Notes: Day 39/40. We’re down to the wire! Stay the course for another 2 days! Just a reminder that we’ll be selecting 3 winners for this challenge – one Beginner, one Advanced, and one Spirit award. The selections will be based primarily on performance improvements in the 2019 Performance Test. We will also take into account body measurements and diet adherence. If you want to be in the running for a prize and you took your own body measurements, please shoot us an email with your numbers by Sunday.
“2019 Nutrition Challenge Performance Test”
Buy-in:
Complete for time (15 min cap):
WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter. Compare to 190909.
Nutrition Notes: Day 38 of 40. The re-test workout! In an effort to get the most consistent results possible, it is worth trying to arrive to the same class time you attended at the beginning of the challenge. It is also valuable knowing your previous 1000/800m row time as the approach to the workout can greatly alter the results. If you sprinted the row last time, that should be the goal this time as well. Improving on your row time by 1 to 10 seconds would be a great way to see how your fitness has improved.
Remember the second round of Inbody scans start Thursday morning. If you haven’t signed up for the rescan yet, please do so HERE.
Rack Pull 5×1 (90-95% 1RM deadlift, from 4″)
Then
4 rounds NFT:
Open Notes: Thanks to everyone who made our first Friday Night Lights of the Open a blast last Friday. Now we need volunteers for our next headliner heat which is going to be the 35-39 age group. If you are in that age range and are interested please email us and we’ll reserve you a spot for the prime time heat (~6:00 pm) this Friday!
Nutrition Notes: Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE. Today’s note is to get you thinking… What comes next? After 6 weeks of clean eating, you’ll probably want to enjoy a few treats this weekend. Beer, burritos, bacon, ice cream… what did I miss?!? On one hand, you’ve worked hard and earned it, so go for it! On the other hand, please don’t binge your weekend away! The best way to avoid this is to HAVE A PLAN. Start thinking about it now if you haven’t already.
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Complete 30 double unders after each set.
WOD Notes: The scale for handstand push ups will be single arm DB push presses. The set of 10 will be 10R/10L.
Community Notes: Happy Birthday Dan E!
Open Notes: Anyone signed up for the open has until 8:00 pm today to submit your score on 20.1. Don’t forget!
Nutrition Notes: Day 36 of 40. The nutrition re-test workout will be this Wednesday. At the very least, keep up the good eating until then. If you did the inbody, it would be wise to keep it up until after your re-scan. Speaking of which, if you purchased the before and after inbody scan, please pick a time on the schedule HERE for the second scan. If you choose not to use the second scan now, you can be credited $15 toward a scan in the future.
AMRAP in 10 minutes of:
Rest ~5 minutes then complete:
WOD Notes: Anyone looking to take a break from shoulders can turn the 1 jerk into a 3rd front squat. Choose a weight that will allow you to complete the entire set unbroken.
Community Notes: Happy Birthday Heather Salamone!
Nutrition Notes: Day 35 of 40. Legumes are seeds (and sometimes their pods) from plants in the pea family. The most common legumes are beans, such as black beans, soybeans, garbanzo beans (chickpeas), kidney beans and lima beans. But also included are: peanuts, peas, green beans, lentils, and alfalfa. Legumes are not allowed on the Paleo and Whole30 diets because, like grains, they contain proteins called lectins that are known to cause digestive issues and inflammation. However, legumes are generally considered “safer” than grains… so while they should not make up a large part of your diet, you may find you’re able to eat them in small quantities. Also, different legumes contain different amounts of lectins. Green beans and others where you eat the pod are generally less inflammatory. For our challenge, we asked you to follow Paleo principles as much as possible. While you shouldn’t be chowing down on beans and peas, occasional green beans or hummus are just fine by us!
© 2019 Iron Cross Athletics
1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
