Daily WOD – Apr 15, 2021

Greg working through toes through rings!

Workout of the Day

Bench Press 5×5 (~75% 1RM)

Then 3 rounds NFT of:

  • 3 ring muscle ups 
  • 20 plank DB rows (10R/10L)

WOD Notes:  If you don’t have muscle ups, come in anyway!  This is a great day to work some technique on muscle ups with either muscle up transitions or front levers from the rings.

Schedule Note: Huge thanks to Coach Dave and Erin for bringing back the Train Run Series, this time for 5 weeks starting April 26! Each Sunday at 11:30 Dave and Erin will lead a group run starting from Lock 60 and heading up into the woods. The run is usually in the 4-6 mile range. Some weeks there will be two groups of different speeds… Other weeks we’ll stick as one big pack. (Don’t worry, we never leave a runner behind!) The trail runs are free and open to all ICA members and guests. Please sign up in Wellness Living so we know who to expect. Note there won’t be a coach-led “hike” option this time around, but anyone who wants to show up and hike during this time is encouraged to!

Daily WOD – Apr 15, 2021

Greg working through toes through rings!

Workout of the Day

Bench Press 5×5 (~75% 1RM)

Then 3 rounds NFT of:

  • 3 ring muscle ups 
  • 20 plank DB rows (10R/10L)

WOD Notes:  If you don’t have muscle ups, come in anyway!  This is a great day to work some technique on muscle ups with either muscle up transitions or front levers from the rings.

Schedule Note: Huge thanks to Coach Dave and Erin for bringing back the Train Run Series, this time for 5 weeks starting April 26! Each Sunday at 11:30 Dave and Erin will lead a group run starting from Lock 60 and heading up into the woods. The run is usually in the 4-6 mile range. Some weeks there will be two groups of different speeds… Other weeks we’ll stick as one big pack. (Don’t worry, we never leave a runner behind!) The trail runs are free and open to all ICA members and guests. Please sign up in Wellness Living so we know who to expect. Note there won’t be a coach-led “hike” option this time around, but anyone who wants to show up and hike during this time is encouraged to!

Daily WOD – Apr 14, 2021

Erin pulling under a power snatch!

Workout of the Day

Complete 4 rounds for time of:

  • 24/18 cal row
  • 24 DB snatches (50/35#)
  • 12 chest to bar pull ups

Time Cap = 20 minutes.

WOD Notes:  Choose a DB weight that will let you finish each round in 1 or 2 sets. C2B pull ups can be modified to strict pull ups, banded pull ups or ring rows.  You should choose a rep scheme that lets you complete the pull ups in less than a minute each round.

Daily WOD – Apr 13, 2021

Nik working through some GHD sit ups!

Workout of the Day

Complete 4 rounds, each for time of:

  • 200m run
  • 15 handstand push ups
  • 200m run
  • 15 abmat sit ups

Start a new round every 7 minutes.  

WOD Notes:  Choose a handstand push up modification that will allow you to complete your reps in under 90 seconds.  Scales can include wall walks, handstand holds, push ups or DB push presses.

Daily WOD – Apr 12, 2021

Kelsey & Nik tackling Quarterfinals 21.3!

Workout of the Day

Back squat 5×5 (~80% 1RM)

Then 

3 rounds NFT of:

  • 20 banded hamstring curls (10R/10L)
  • 20 glute bridges (50/35# wreckbag)
  • 20 jumping squats (50/35# wreckbag)

WOD Notes: Today starts our 8 week power cycle! It will culimate with a test of our power lifting total (1 RM squat + bench press + deadlift) on Saturday, June 12. Get ready to set some PRs!! If you plan on participating on June 12, try to make up any missed lifting sessions during Open Gym times. Today’s 5×5 back squat means you’ll pick a weight and stay there across all 5 sets.

Schedule Notes: Starting next Sunday, April 18, the 8:00am slot on Sunday will transition back to a free Open Gym. We temporarily made it a class due to the winter attendance surge, but we’re excited to get a weekend Open Gym back on the schedule! (Just in time for the power lifting cycle 😉)

Community Notes: Happy birthday KTS!

Daily WOD – Apr 11, 2021

 

Workout of the Day

Every 2 minutes for 9 rounds complete for time:

  • 100m run
  • 12 deadlifts (115/73#)
  • 9 hang power cleans (115/73#)
  • 6 push jerks (115/73#)

WOD Notes:  Choose a weight that will allow you to complete the barbell series as a complex (ie unbroken through all movements) for the first several rounds.  Toward the end, it is acceptable to have a pause between the movements (ie rest between deadlifts and HPC etc).

 

Daily WOD – Apr 10, 2021

Cara and Lindsay enjoying a beautiful morning farmer carry!

Workout of the Day

EMOM for 21 minutes of:

  • First 7 minutes: 18/12 cal row
  • Second 7 minutes: 15 burpees
  • Third 7 minutes: 50 double unders

WOD Notes:  If you start doing the math, you should pretty quickly see that each of these tests can be difficult to finish within the minute.  Try to choose scales/rep schemes that will allow you 20+ seconds of rest in the early intervals but will be challenging to complete by the end.

Community Notes:  Happy Birthday Chris E, Chris S, and John!

Daily WOD – Apr 9, 2021

Natalie… still holding!

Workout of the Day

“Fran”

Complete 21-15-9 reps for time of:

  • Thrusters (95/63#)
  • Pull ups

WOD Notes:  Fran is one of the shorter (and perhaps more intense) benchmarks in CrossFit!  Choose a weight that allows you to complete thrusters in 3 sets or fewer each round.  If you’re performing strict pull ups, consider scaling to 12-9-6.  Compare to 191218.

Daily WOD – Apr 8, 2021

Pete showing some solid form locking out a deadlift!

Workout of the Day

Power Snatch 2-2-2-2-2

Then complete 3 rounds NFT of:

  • 10 Russian KB swings (heavy)
  • 10 yd handstand walk

WOD Notes:  Today is designed to be a touch and go power snatch day.  If controlling the bar back to the floor doesn’t feel great, feel free to drop it and get back to the bar quickly for the second rep.  If you are not yet proficient at handstand walks, we’ll have lots of options for modifying to so you can start to improve!

Community Notes:  Happy Birthday to Zane and Coach Dave!

Daily WOD – Apr 7, 2021

Steve Ke, Franco and Karen L. out on a farmer carry!

Workout of the Day

Complete for time:

  • 50 lateral hurdle hops (25R/25L)
  • 50 KB deadlifts (53/35#)
  • 50 toes through rings
  • 50 reverse KB lunges (25R/25L, 53/35#)
  • 50 push ups
  • 50 KB swings (53/35#)

WOD Notes:  Choose a KB weight that will let you hit sets of 20+ reps during the workout.  Modify the push up rep scheme or movement so that they take less than 3 minutes.

Daily WOD – Apr 6, 2021

Shawn C. working TGU!

Workout of the Day

“Kelly”

Complete 5 rounds for time of:

  • 400m run
  • 30 box jumps (24/20″)
  • 30 wallballs (20/14# to 10/9′)

WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly! Two modification options are: (1) complete 3 rounds instead of 5, or (2) complete 1/2 reps of box jumps and wall balls.

Daily WOD – Apr 5, 2021

Nick L with some solid T2B during 21.3!

Workout of the Day

Deadlift 3-3-3-3-3

Then 

250m farmer carry (AHAP)

WOD Notes: Today we’ll gradually work to a heavy triple deadlift. Focus on slow, beautiful movement and keeping the bar close to your shins at the bottom.  Start around 70% of your 1RM and work up to 85-90% of your 1RM on your last set, if you’re feeling good. Compare to 190417. For the farmer carry, go heavy! It’s expected you won’t make it the full 250m without putting your objects down. You can use KBs, DBs or plates, or can mix-and-match for added fun 🙂

Daily WOD – Apr 4, 2021

Shayan working Turkish get ups!

Workout of the Day

Complete 2 rounds for time of:

  • 800m run
  • 15 ring muscle ups
  • 15 cleans (155/103#)

Time Cap = 25 minutes.

WOD Notes:  The muscle ups should ideally take between 3 and 5 minutes per round.  If you aren’t doing some form of ring work (muscle up, transitions or jumping muscle ups), the scale will be 2x pull ups and push ups (1x pull ups if banded).  The cleans will likely be dropped each rep but you should be able to get back on quickly.

Daily WOD – Apr 3, 2021

Nicole working on handstand push ups!

Workout of the Day

Partner Interval AMRAP in 20 minutes of: 

  • 20 slam balls (30/20#)
  • 10 power snatches (75/55#)

WOD Notes:  In this workout, one partner will complete a full round while the other rests and then switch.  Choose a weight/rep scheme such that no round takes longer than 90 seconds.

Daily WOD – Apr 2, 2021

Welcome Kelly K!

Workout of the Day

Bench Press 3-3-3-3-3

Then complete alternating EMOM for 8 minutes:

  • 5 weighted ring dips
  • 10 second L-sit ring hold 

Max consecutive bench press (50% 3RM)

WOD Notes: Start your bench press around 75% of your 1RM and work up to a new 3RM. Take small jumps!

ICA Power Lifting Cycle: Who else was bummed that we missed our annual ICA In-House Power Lifting Meet this February? We were!! So we’ve planned an 8 week strength cycle that will culminate in the powerlifting total (squat, bench press, deadlift) on June 12. There won’t be a “meet,” but classes will be 90 minutes to accomodate all 3 lifts. During our 8-week strength cycle, we’ll continue to program strength days every three (or so) days, but with a focus on squats, bench presses, and deadlifts. Get ready to set some PRs!!

Community Notes: Happy birthday John C!

Daily WOD – Apr 1, 2021

Jay working through Turkish get ups!

Workout of the Day

Complete 3 rounds for time of:

  • 500/400m row
  • 21 wallballs (20/14# to 10/9′)
  • 15 deadlifts (225/153#)
  • 9 box jumps (30/24″)

Time Cap = 21 minutes.

WOD Notes:  Choose a deadlift weight that will allow you complete each round in 1 to 3 sets. The box jumps should be 2-6″ taller than your normal box height.

Community Notes: Congratulations to our February & March 1-year members! They deserve an extra loud shout-out, having joined just before COVID yet sticking with it throughout an extra crazy year with over 4 months of cumulative shut-down. We are thrilled to celebrate your 1-year anniversaries with ICA!

Daily WOD – Mar 31, 2021

Welcome Ryan B!

Workout of the Day

“Angie”

Complete for time:

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

Time Cap = 25 minutes.

WOD Notes:  This is a benchmark mark, and one of the original Girls of CrossFit. In order to get work in at all stations, the pull ups should be capped at 7 minutes and the push ups at 15 minutes.  If you’re performing banded or strict pull ups, consider scaling to 50 reps. Compare to 200310.

At-Home Notes: If you are performing this workout at home and don’t have access to a pull up bar, here are two options for pull-up subs:

  1. 50 (25R/25L) KB/DB bent-over rows + 50 KB/DB two-arm bicep curls
  2. 100 supine “towel” rows (set up using a flat sheet and a door) – instructions here: https://youtu.be/uLr8XHhRPAM

Open Notes: Final results are in! But first… a huge congratulations to ALL our 2021 Open participants! For some of us, this was our 11th CrossFit Open. For many, it was your first. That’s a BIG accomplishment! Before you put the Open completely behind you, we have a small favor to ask.  Take a few minutes to think back on your experience. What did you learn about yourself? Did you experience any “Open Magic” – such as hitting a first skill or a new PR? What are you thankful for? We would love to hear from you! Post a comment or email your team captain with your thoughts. We can’t wait to read them all!

Without further ado… Congratulations to Suns Out Guns Out for winning the 2021 Open In-House Competition!! The SOGO team had 16 powerhouse members fueled by pure grit and Swedish fish. Shout out to Joe S, Kevin W, Landon, Marco, Pat B, Sillup, Ryan A, Sean F, Fili, Tiago, Diana, Liz, Jenn T, Jess S, Lindsay L, and Nikki! For a full list of ICA results, check out the ICA leaderboards on the CrossFit games site. Men / Women / Combined

Daily WOD – Mar 30, 2021

Welcome Vanessa!

Workout of the Day

Rack Jerk 1-1-1-1-1-1

Then complete NFT:

  • 6×5 single leg box jumps (3 sets R/3 sets L)
  • 50 bent over rear delt flies

WOD Notes:  A rack jerk is a split jerk that comes from behind the neck.  If you have the requisite overhead mobility, this is often heavier than a traditional split jerk.  If you don’t feel stable overhead, consider staying lighter and hitting sets of 5 or switching to push presses.

Daily WOD – Mar 29, 2021

Liz working overhead squats!

Workout of the Day

Complete 5 rounds for time of:

  • 400m run
  • 15 right KB snatches (53/35#)
  • 15 left KB snatches (53/35#)

Time Cap = 25 minutes.

WOD Notes:  Choose a run distance/option that takes less than 2 minutes even when tired.  The KB snatches should be at a weight that allows you to go unbroken for most/all of the rounds.  Compare to CrossFit.com from 190928.

Community Notes:  Happy Birthday Greg!

Daily WOD – Mar 27, 2021

Tracy hitting a heavy back squat!

Workout of the Day

Back Squat 5×10 (60% 1RM)

Then complete 30 reps of:

  • Reverse lunges in place (15R/15L, 30% 1RM back squat held on back)
  • Calf raises
  • Dead bugs

WOD Notes:  If your legs are still lit up from 21.3, consider dropping the percentage to around 50.  For the accessory work, try to go unbroken if you can!

Schedule Notes:  We’ve cancelled the 11:00 am class for tomorrow due to the afternoon end of open social in the parking lot.

Reminder: Tomorrow will be our parking lot social to celebrate the end of the 2021 Open! We’ll kick off the afternoon with a team WOD (see below) at 4:00 pm, followed by a parking lot happy hour. We’ll provide pizza and wings; BYO beverages and snacks to share! This is a free social event and everyone is invited, whether or not you participated in the Open. Kids are welcome, too! Please sign up in Wellness Living so we have an idea of how many people to expect.

Workout

In teams of 4, each athlete will complete 5 rounds for time of:

  • 250m run
  • 40 jumping jacks
  • 40 Russian KB swings (choose your weight)
  • 40 Russian twists (choose your weight)

One person will be at each station, rotate once everyone on the team has finished their designated station. The run will likely be the longest part, so run fast! Scale back to 30 reps if you are not finishing the work before the runner returns.

Open WOD – Mar 26, 2021

Workout of the Day

“Open 21.3” 

Complete for total time:

  • 15 front squats (95/65#)
  • 30 toes-to-bar
  • 15 thrusters (95/65#)

– Rest 1 minute (clock continues to run) then –

  • 15 front squats (95/65#)
  • 30 chest-to-bar pull-ups
  • 15 thrusters (95/65#)

– Rest 1 minute (clock continues to run) then –

  • 15 front squats (95/65#)
  • 30 bar muscle-ups
  • 15 thrusters (95/65#)

Time cap: 15 min.

“Open 21.4” –  begins immediately upon completing 21.3

Complete the following complex for max load:

  • 1 deadlift
  • 1 clean 
  • 1 hang clean
  • 1 jerk

Time cap: 7 min. 

WOD Notes: Today’s Open workout has 2 parts. The first part (21.3) has a 15 minute time cap. The second part (21.4) starts immediately upon completion of 21.3 – that may be at 15:00, if you got capped, or sooner than 15:00 if you finished 21.3!

If you are competing in the Open, please read the Workout Description & Standards for your division:

21.3 Variations and Notes:

  • Scaled 16-54 = 65/45 #, hanging knee-raises / pull-ups / chest-to-bar pull-ups
  • Masters 55+ Rx = 65/45 #, T2B / pull-ups / chest-to-bar pull-ups
  • Teens 14-15 Rx = 65/45 #
  • For other versions, reference the workout description & scorecards linked above
  • Competitors must place their barbell 8 feet from their PU bar. The workout starts with all athletes standing behind the PU line. During the 1 minute of rest, athletes must return to their starting point under the PU bar and must wait there until the 1 minute rest period has passed.
  • Tie break: Record the time at the end of each set of thrusters.

21.4 Variations and Notes:

  • The same barbell that was used for 21.3 must be used for 21.4. Athletes may not receive assistance loading the bar.
  • Once the bar is deadlifted from the ground, all 4 movements must be completed in one continuous sequence.
  • The movement standards are listed in the same pdf files as 21.3 (linked in red, above)
  • The cleans can be power or squat cleans. The jerk can be a push press, push jerk, or split jerk
  • Collars/clips must be placed on the outside of the plates for each attempt.
  • Tie break: 21.3 results will be used to break the tie

Schedule Notes: These workouts together have a (max) 22 minute time cap. In order to accomodate 2 heats per class, we have revamped our schedule for the day. All classes will be 75 minutes long, with classes at 5:00am, 6:30am, 9:00am, 12:00pm, 4:00pm, and 5:30pm. Competitors’ heat (no instruction; Rx athletes only) at 7:00pm. Class caps were increased to 16 people to accommodate as many individuals as possible. Recognize that only 8 athletes will be working out at any given time, so there should be plenty of space to spread out and maintain safe distancing. If you are registered for the Open and all class times fill, please text us and we will do our best to accomodate you! We apologize for any inconvenience caused by the last-minute schedule change. We hope to see you all tomorrow for 21.3 & 21.4!

Community Notes: Happy Birthday Chris Mc!

Daily WOD – Mar 25, 2021

Lindsay C. getting low on an OHS!

Workout of the Day

AMRAP in 18 minutes of:

  • 4 strict handstand push ups (-6/-4″)
  • 4 strict toes to bar
  • 8 Turkish get ups (35/20#)

WOD Notes:  Today is designed to be a high exertion, slow moving AMRAP.  Pick scales that are challenging but allow you to keep moving steadily.  You should not get stuck at HSPU or T2B for more than a minute in any round.

Open Notes:  Tune in HERE at 3:00 pm to see the live announcement of 21.3!

Post-Open Social: Join us Saturday afternoon for a parking lot social to celebrate the end of the 2021 Open! Since CrossFitters can’t gather without hitting a WOD… we’ll kick off the afternoon with a team WOD at 4:00 pm, followed by a parking lot happy hour. We’ll provide pizza and wings; BYO beverages and snacks to share! This is a free social event and everyone is invited, whether or not you participated in the Open. Kids are welcome, too! Please sign up in Wellness Living so we have an idea of how many people to expect.

Community Notes:  Happy Birthday Erin B!

Daily WOD – Mar 24, 2021

Coach Kehl putting in work!

Workout of the Day

EMOM for 30 minutes of:

  • 1 power clean + 1 hang clean

WOD Notes:  The intent today is to gradually build over the course of 30 minutes to a really heavy single.  You should start around 50% of your 1 rep max power clean and the last 10 minutes should ideally be above 80%.

 

Daily WOD – Mar 23, 2021

Sutton sinking into an OHS!

Workout of the Day

Complete for time:

  • 50 goblet squats (53/35#)
  • 40 butterfly abmat sit ups
  • 30 push ups
  • 1 mile run
  • 30 push ups
  • 40 butterfly abmat sit ups
  • 50 goblet squats (53/35#)

Time Cap = 25 minutes.

WOD Notes:  Choose a run distance that will take less than 10 minutes even when tired.  The first set of goblet squats should less than 3 minutes to complete.

Open Notes: Results are in for 21.2! Flex Appeal took the top spot for men, and Hustle & Muscle took the top spot for women, but Suns Out Guns Out claimed the top team score for a 2nd week! Full results are posted below.  The Open 21.3 announcement is early this week – tune in to games.crossfit.com or the CrossFit Games YouTube channel at 3:00pm on Thursday to watch it Live!

Daily WOD – Mar 22, 2021

Amy A rowing hard!

Workout of the Day

Complete 5 rounds, each for time of:

  • 5 power snatches (135/93#)
  • 50 double unders
  • 5 bar muscle ups

Start a round every 4 minutes.

WOD Notes: The goal of this interval-style workout is to complete each round in less than 2 minutes. There will be a hard cap at 2:30/round. The power snatches should be touch-and-go for at least the first few rounds and should never take longer than 30 seconds. DU should be done by 1:30. If you’re struggling to complete the work under the time cap, scale to 4-40-4 or 3-30-3. The sub for BMU will be jumping BMU or overhand pull-ups.

Open Notes: We had so much fun watching everyone throw down on Friday (and some throw up) for 21.2! If you’re signed up for the Open, remember to submit your score by Monday at 8:00pm! We’ll update team totals as soon as all the scores are in and validated!

Daily WOD – Mar 21, 2021

Catherine firing through 21.1!

Workout of the Day

Overhead Squat 5-5-5-5-5

Then 

Bamboo overhead squat 3×20

WOD Notes:  If you’ve never played with a bamboo OHS, it is a great way to develop stability in the overhead position!  As always, anyone who doesn’t like OHS may choose to front squat or back squat.

 

Daily WOD – Mar 20, 2021

Dave W. representing team pink on 21.1!

Workout of the Day

With a partner complete 4 rounds for time of:

  • 400m run 
  • 40 thrusters (95/63#)
  • 40 pull ups

Time Cap = 28 minutes.

WOD Notes:  Both partners will run together each round but only one will work at a time to get through the thrusters and pull ups.  If you’re performing banded or strict pull ups, each rep should count as 2 for your total.  Choose a thruster weight that will let you do sets of 10 in the beginning and never fewer than 5 when tired. The work does not (and should not) be split up evenly!

Community Notes:  In case you haven’t heard, Swetha is starting an Indian food stand at the Phoenixville Farmers’ Market tomorrow from 10:00 am to noon!  It’s called Ashwas Indian Kitchen (named for her dog) and will be serving authentic Indian dishes.  The profits from this endeavor will be put toward building a dog sanctuary in Hyderabad, India.  If you’re near the farmers’ market tomorrow, check it out!

Open 21.2 – Mar 19, 2021

Workout of the Day

“Open 21.2” = Open “17.1”

Complete for time:

  • 10 dumbbell snatches, alternating hands (50/35#)
  • 15 burpee box jump overs (24/20″)
  • 20 DB snatches
  • 15 burpee box jump overs
  • 30 DB snatches
  • 15 burpee box jump overs
  • 40 DB snatches
  • 15 burpee box jump overs
  • 50 DB snatches
  • 15 burpee box jump overs

Time cap: 20 minutes

WOD Notes: Welcome to the 2nd week of the 2021 Open!! This is a repeat workout of Open 17.1. We’ve done it twice at ICA: compare to 170224 and 190903, and it is a lung and low-back burner! The WOD listed above is the Rx version for ages 18-54. There are modified Rx versions for Teens 14-15 and Masters 55+, plus Scaled and Foundations versions for all age groups.

If you are competing in the Open, please read the full Workout Description & Scorecard for your division:

A few key standards: You must alternate hands for each rep of the dumbbell snatch. BOTH HEADS of the dumbbell must touch the ground between reps. Your non-lifting hand / arm can not assist (i.e., don’t let it touch your leg). Burpees must be perpendicular to the box; we’ll have a line on the ground and your legs and hands should straddle it. There is a tie break time after each set of burpees. Rx athletes ages 14-54 must jump with two feet, but step ups are allowed for scaled versions and Rx 55+.

As with all Open WODs, we’ll run 2 heats in each class, so everyone will have a judge/counter regardless of whether you’re officially registered for the Open. You do not need to be registered for the Open to come work out tomorrow! 

Daily WOD – Mar 18, 2021

Kris working through some slamballs!

Workout of the Day

Sumo Deadlift 6×3 (85% 1RM)

Then 3 rounds NFT of:

  • 12 one-leg skater squats (weighted if possible)
  • 6 strict toes to bar

WOD Notes:  With Open 21.2 on Friday, this is a great day to dial in some sumo technique.  If you want to dial it back, working at 75 to 80% of your 1 rep max should let you improve your deadlift without being overly taxed.  Working at 85% should be a challenge!

Open Notes:  Open 21.2 will be announced Thursday at 7:30 pm.  Check out the games site HERE to watch the live announcement and see some of the best athletes in the world go head to head!

 

Daily WOD – Mar 17, 2021

Welcome Melinda!

Workout of the Day

“Open 19.1”

AMRAP in 15 minutes of:

  • 19 wall balls (20/14# to 10/9′)
  • 19 calorie row

WOD Notes: Don’t worry, the 2021 Open equipment list doesn’t include med balls or rowers, so we know they won’t be repeating this WOD on Friday! If you completed 19.1 two years ago, compare to 190222

Open Notes: Results are in for 21.1! Suns Out Guns Out has a commanding lead, but there are 2 weeks left and it’s anyone’s guess what the next 2 WODs will be! Full results are posted below. (Please let us know if you find a mistake… but be nice about it… it’s late and there were A LOT of numbers to sort through! 😉) **Updated 9:45pm to address an error!**

Daily WOD – Mar 16, 2021

Welcome Andrew C!

Workout of the Day

Shoulder Press 5-4-3-2-1-1

Then complete NFT:

  • 50 banded pull aparts (25 palms up/25 palms down)
  • 50 banded shoulder flexions (25R/25L)
  • Max consecutive DB shoulder presses (1 set each hand)

WOD Notes:  The shoulder press is designed for you to build to a 1 rep max.  The early sets of 5 to 3 should happen above 70% of your 1 rep but should not be maximal effort.

Daily WOD – Mar 15, 2021

Nik tearing up 21.1!

Workout of the Day

“Winter 2021 Nutrition Challenge Performance Test”

Part 1 – AMRAP in 10 minutes of:

  • 50 double unders
  • 30 alternating DB muscle snatches (50/35#)
  • 10 burpee pull-ups

Immediately into

Part 2 – Take 10 minutes to find your 1 rep max clean (squat or power)

WOD Notes:  We initially performed this workout on February 3, 2021, to kick off our spring nutrition challenge. If you completed the WOD on 2/3, do your best to recreate the set up exactly…. Choose the same DB weight, PU bar, etc.  If you didn’t do this in February, choose a pull-up bar that will make you jump a bit to reach it. If burpee pull ups aren’t in your arsenal, you can: (1) perform 10 burpees followed by 5-10 banded pull ups, or (2) skip PUs altogether and perform burpees w/ a jump over your DB.  As soon as the 10 minute AMRAP is over, the clock starts to find your heaviest clean.

Nutrition Challenge Notes:  We wanted to give a shout out to the following athletes who managed to track their eating and health habits every day for the last 6 weeks! We hope everyone who participated in the challenge is walking away with a “cleaner” daily diet and some newfound “healthy habits” that you can incorporate into your daily routines going forward!

  • Diana G.
  • Marco
  • Swetha
  • Ryan A.
  • Tim F.
  • Audrey

Community Notes:  Happy Birthday Nick L!

Daily WOD – Mar 14, 2021

Rob lining up for a high box jump!

Workout of the Day

Complete for time:

  • 50 deadlifts (155/103#)
  • 40 hang power cleans (155/103#)
  • 30 push jerks (155/103#)

Complete 6 toes to bar at the start of each minute.

Time Cap = 15 minutes.

WOD Notes:  Choose a weight for today that will allow you to complete sets of 5 to 10 reps during the push jerks.  Anyone with overhead mobility/stability issues can choose an appropriate weight for the first two movements and use DBs or KBs for the push jerks.

Daily WOD – Mar 13, 2021

Drew firing through some KB swings!

Workout of the Day

Front Squat 1-1-1-1-1-1

Then 3 rounds NFT of:

  • 12 Romanian deadlifts (70% 1RM front squat)
  • 40 bicycles

WOD Notes:  Today is designed to be a 1 rep max front squat!  As usual, if maxing doesn’t feel right today, feel free to increase the reps to 3 or 5 per round and build some volume.  Make the bicycles slow and unbroken.

Open Notes:  If you are registered for the Open and didn’t make it in today, please try to get into an open gym on Monday with a partner to judge.  If you can’t make any of the open gym times, please reach out to us ASAP to try to get it done.

Community Notes:  Happy Birthday Catherine!

Open 21.1 – Mar 12, 2021

Workout of the Day

“Open 21.1”

Complete for time:

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Time cap: 15 min.

WOD Notes: Today is the 1st workout of the 2021 Open!! The WOD listed above is the Rx version for ALL AGE GROUPS. The scaled and foundations versions follow the same rep schemes with modified movements:

  • Scaled = scaled wall walks & single unders
  • Foundations = bear crawls & jumping jacks

Please read the full Workout Description & Scorecard for your division – especially if you’re competing in the Open! It’s the athlete’s responsibilty to understand the various standards. (Tie break times, hands crossing tape, etc.) Links below:

As with all Open WODs, we’ll run 2 heats in each class, so everyone will have a judge/counter regardless of whether you’re officially registered for the Open. You do not need to be registered for the Open to come work out tomorrow! Everyone is encouraged to try out this WOD!

2021 Open Teams!

We are thrilled to have 62 ICA members registered for the Open this year! Without further ado, here are the teams for our in-house Open competition!

If you registered for the Open but don’t see your name, let us know asap! You may not have selected CrossFit Phoenixville as your affiliate… we can help you fix that and get you added to a team!

A few ground rules and reminders:

  1. Each team has a team color – wear it (and as much of it) as you can!
  2. For the Open WODS everyone will have a judge/counter. Whenever possible, try to pick a judge who is not on your team.
  3. In order to earn points for your team, you MUST submit your score at games.crossfit.com by 8:00pm Monday night! If you don’t do the workout or don’t submit your score, you’ll earn “0” points, so please set yourself an alarm and remember to get your scores in!
  4. We’ll award points based on your in-gym rank for each WOD. Athletes posting Rx scores will get ranked first, then Scaled scores, then Foundations scores. (See infographic below.) To get the most points for your team, start each workout in the hardest level you can. When you hit a point where you can’t do the designated weight or movement, mark your score and continue on with whatever modifications you need to get a good workout in! Ask your captain (or any coach or experienced ICA member) if you have questions about your strategy/approach when each Open WOD is announced.
  5. The Open is all about having fun, pushing yourself to new limits, and feeling the love from your teammates and global CrossFit community. Remember to SMILE, CHEER & CELEBRATE our shared successes!

Daily WOD – Mar 11, 2021

Dana swinging a heavy bell!

Workout of the Day

Tabata:

  • Slam balls
  • Sit ups
  • Row
  • Pistols

WOD Notes:  A Tabata interval workout means you’ll work for 20 seconds, rest for 10 seconds and repeat at the same station for 8 rounds.  Then move to the next station.  This workout gives you a great chance to choose your intensity.  You can either blast with everything you’ve got or if you are prioritizing the Open on Friday, you can dial it back and really work on pistols in the final round.

Open Notes:  Our 62 Open competitors have been sorted into 4 teams!  Check back on the blog tomorrow for the grand announcement.  Be sure to catch the live announcement of Open 21.1 at games.crossfit.com tomorrow (Thursday) at 8:00 pm!

Daily WOD – Mar 10, 2021

Greg working through some pull ups!

Workout of the Day

Complete for time:

  • 8 back squats (225/145#)
  • 400m run

Rest for the remainder of 5 minutes and repeat for a total of 5 rounds.

WOD Notes:  Choose a weight that will allow you to go unbroken.  The final 2 to 3 rounds of squats should be pretty challenging.

Community Notes:  Happy Birthday Sarah S and Tyler!

Open Notes: New to the Games season this year, the top 10% of individuals from the Open will be invited to a 2nd level of competition, called the Quarterfinals. We have several athletes who are hoping to qualify for this next level! In order to offer these athletes the best chance at moving on, and to create a more level playing field with other athletes from around the world, we’ve added a 7:00pm Open Gym to the schedule for the next 3 Fridays, where officially-registered Open participants can complete the Open WOD unmasked. We will double the spacing between athletes, and everyone should be masked unless you are actively working out. It is expected that athletes who attend this session will perform the Rx version of the Open WOD for their age group for all 3 weeks. THERE WILL BE NO COACH-LED WARM UP OR INSTRUCTION – heats will kick off around 7:20.

Daily WOD – Mar 9, 2021

Chris E. working through some one-arm DB bench press!

Workout of the Day

Snatch 1-1-1-1-1-1

Then

  • 3×5 snatch pulls (100% 1RM)
  • 3×15 hang muscle snatches (40% 1RM)

WOD Notes:  As written, this is designed to be a snatch that starts from the floor and passes through a full squat.  But the true goal is to improve your technique in the snatch, and we can modify to any variation of the snatch that allows you to improve, including hang power snatches, split snatches or any other version!

Open Notes: We will be drafting Open teams on Wednesday, so we’re extending the deadline to register through Tuesday! We already have 51 people signed up – our largest turnout ever!!! If you’re still on the fence, here’s some inspiration from CrossFit superstar and super-trainer, Austin Malleolo: “The Open is an opportunity to be a part of something bigger. … when you’re part of something bigger, you push a little harder and in turn you have the opportunity to do something that you’ve never done before, and that is the magic of the Open.” (Click HERE for the video.) If you missed our detailed Open post, you can read it HERE.

 

Daily WOD – Mar 8, 2021

McGee working some early morning step ups!

Workout of the Day

AMRAP in 18 minutes of:

  • 48 wallballs (20/14# to 10/9′)
  • 24 power clean and jerks (95/63#)
  • 6 ring muscle ups

WOD Notes:  The scale for muscle ups will be jumping or banded muscle ups, transitions, or 12 pull ups and 12 push ups.  Choose a weight for the power clean and jerks that will let you string together sets of 5+ consistently.

Nutrition Challenge Notes:  This is our last week of the nutrition challenge!  The final healthy habit we’ll be striving for is mindfulness.  If you aren’t familiar with mindfulness or meditation and why it is important, check out this “how to” article.  If nothing else, be sure to watch the meditation 101 video in the mindfulness section (linked here), which describes meditation as “simple, secular, scientifically-validated exercise for your brain.” Now that’s a goal we can get behind! Success this week = 5 minutes spent in mindful meditation each day.

Notes:  Jon Herting of Precision Performance Physical Therapy will be holding 20 minute free screens/consults this Saturday, Mar 13.  The original spots filled up quickly but he’s scheduled a second PT (Nisha) to be on hand and has expanded the hours.  If you’re interested, reserve a time slot HERE.

Community Notes:  Happy Birthday Dave W!

Daily WOD – Mar 7, 2021

Jenn T ripping through KB swings!

Workout of the Day

EMOM for 8 minutes of: 

  • 10/7 toes to bar

Then “Flight Simulator”

Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time of:

  • Double unders

Time Cap = 20 minutes.

WOD Notes: For the T2B, each round must be unbroken. For the flight simulator, either (1) pick a reasonable “max set” and create a ladder that goes up 10% each time. So if your apex is 30, you’d start at 3 and go up by 3’s. (2) Pick a total DU goal, such as 100 or 200 DU.  If you’re completing the flight simulator as prescribed, each set must be unbroken before you can move to the next set.  If you fail any one set 3 times, move on from that set.

Daily WOD – Mar 5, 2021

Coach Dave ripping through some burpees!

Workout of the Day

Complete 25-20-15-10-5 reps for time of:

  • Overhead squats (95/63#)
  • Box jumps (24/20″)

Time Cap = 15 minutes.

WOD Notes:  Choose a weight for today that will allow you to complete each round in 3 sets or fewer.  If you don’t want to do overhead squats, you could complete front squats (115/78#) or back squats (135/93#) instead.

Community Notes:  Happy Birthday Pete Prell!

Daily WOD – Mar 4, 2021

Just Michelle selling tickets to the gun show!

Workout of the Day

Complete 3 rounds for time of:

  • 800m run
  • 30 KB swings (70/53#)
  • 30 pull ups

Time Cap = 30 minutes.

WOD Notes:  The intended time domain today should look like a run in the 3 to 5 minute range, KB swings in 2 or 3 sets (less than 2 minutes total) and pull ups in 3 to 5 sets (less than 2 minutes total).  Strict or banded pull ups should be scaled to ~15 to 20 reps depending on proficiency.

Daily WOD – Mar 3, 2021

Haven firing away on the rower!

Workout of the Day

Bench Press 5-5-5-5-5

Then AMRAP in 7 minutes of:

  • 20 one-arm DB bench presses (10R/10L)
  • 12 abmat sit ups

WOD Notes:  Compare bench press to 150225.

Note:  Jon Herting from Precision Performance Physical Therapy will be holding free 20 minute movement scans at the gym on Saturday, Mar 13.  If interested, you can sign up for a time slot in this spreadsheet (he’s happy to add more times if these fill up).  This is an awesome opportunity if you have any nagging aches or if you just want to pick the brain of an outstanding physical therapist!  If you’re interested in seeing more info about Precision Performance PT, you can follow this link.

 

The Open Starts in 10 Days!

The first workout of the 2021 Games Season will be announced on Thursday, March 11. Are you ready?!? (If you are, click HERE to register! If you’re unsure, read on for more info.)

WHAT is the “Open?”

The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest fitness competition on Earth and a global celebration of all the individual reasons we CrossFit! People participate in the Open to push themselves to new limits, experience the intensity and camaraderie of competition, and see how they stack up. For the most elite athletes, the Open is the first step to qualify for the CrossFit Games. There are multiple levels of competition, so athletes of all ages, abilities, and experience levels can join in the fun! It doesn’t matter if you’re 14, 40, or 64; if you’re just starting out or a muscle-up pro.

You can compare your results by division, geographic location, gym, or custom groups (such as your alma mater, occupation, etc), or just try to beat your placement from last year.

WHEN is the “Open?”

This year the Open is 3 weeks long, starting on March 11.  Every Thursday night an Open workout will be posted to the Games website at 8:00pm EST. Registered athletes have 4 days – until Monday at 8:00pm EST – to complete the workout and submit their scores.

What are the Workouts Like?

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

  • Rx’d – For athletes that typically Rx our daily workouts.
  • Scaled – For athletes that typically scale our daily workouts but are familiar with most CrossFit movements.
  • Foundations – For our newest athletes.
  • No Equipment – For athletes completing the workout at home who don’t have access to equipment.
  • Age Groups – For teens (ages 14-17) and Masters 55+. (Age as of July 14, 2021)
  • Adaptive – New this year are 8 divisions for athletes with permanent physical or intellectual impairments.

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

Full rules and details can be found in the 2021 CrossFit Games Rulebook.

HOW do I Participate?

If you are a member at ICA, participating in the Open is easy! All you have to do is register for the Open ($20), then show up to class on all three Fridays (March 12, 19, and 26), where we’ll run the Open workout as our gym’s Daily WOD. After class, remember to post your score to the Games website!

If you can’t make it to the gym on Friday, you can complete the workout at home and we can still validate your workout for you. Or, you can complete the workout during an Open Gym on Monday.

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

ICA’s In-House Open Competition

The Open is a ton of fun, and we encourage everyone to participate! Athletes who register by Monday, March 8 will be drafted onto one of 4 teams, headed by John, Ricky, Dave, and Nikki. Each week that you complete the workout you’ll earn points for your team. At the end of the 3 weeks we’ll announce the winning team! We’ll end the Open with an outdoor social event for all the Open participants – exact date TBD based on weather!

I’m in. How Do I Register?

Register HERE. Remember to choose CrossFit Phoenixville as your affiliate!

If you’re on the fence, sign up! The Open is a lot of fun and will help you push yourself to new limits. It will also bring you closer to your ICA Open Team and the worldwide CrossFit community – and we can all use some more connectedness these days!

Daily WOD – Mar 2, 2021

Welcome Lindsay J!

Workout of the Day

AMRAP in 15 minutes of:

  • 20/15 cal row
  • 20 burpees

WOD Notes:  Ideally the rows today should take around 1 minute and the burpees should be between 1 and 2 minutes long.  The first round cannot possibly be done in under 90 seconds…

SugarWOD Notes:  The Phoenixville Whitehorse Ruby team that trains at ICA on Thursday nights in their off season will be completing our at-home workouts for March and April.  If you see some names in the results that you don’t know, show them some ICA hospitality!

 

Daily WOD – Mar 1, 2021

Allison R. getting inverted!

Workout of the Day

Complete 21-15-9 reps for time of:

  • Handstand push ups
  • Cleans (135/93#)

WOD Notes:  Choose a handstand push up option that will allow you to complete the first round in 2 to 4 sets.  No round of HSPU should take more than 2 minutes.  The cleans should be moderately heavy – it would be great to cycle small sets of 3-5 reps, but if you drop each one, you should be able to pick it up again almost immediately.

Nutrition Challenge: Today starts week 5 of the nutrition challenge! Only 2 weeks to go! This week’s healthy habit is “Get Outside!” (For those keeping track, we switched weeks 5 & 6…) Your goal is to get outside for 30 minutes each day. Walk, hike, run, bike, do yard work, play with your kids… just get outside to soak up the sun and breathe some fresh air! The 30 minutes can be broken into smaller increments throughout the day if desired. Have fun with this one!

Funny memes | BOXROXChalk Note: After almost a full calendar year, we’re excited to announce the return of chalk buckets to ICA!! It turns out gym chalk is an extremely unwelcoming environment to viruses, and it’s unlikely to contribute to the spread of COVID. So we’ve bought 7 new chalk buckets – 1 for every 2 stations. Remember to give other athletes space (6′ distancing) when chalking up. If you prefer to bring your own chalk you’re absolutely welcome to!

Daily WOD – Feb 28, 2021

Welcome Sarah K!

Workout of the Day

Split Jerk 8×1 (~85% 1RM)

Then

  • 3×20 seated external rotations (2.5# plate)
  • 3×24 one-arm DB curl to press (12R/12L)

WOD Notes:  The split jerks today should all be at the same weight.  The intent is not to max out but to instead get 8 really heavy but still beautifully executed reps.  For the accessory work, move slow and with purpose.

Schedule Notes:  The run/walk at Canal Park may be cancelled tomorrow due to potential rain.  If you are signed up in Wellness Living and it is cancelled, you’ll be notified via text and email.

Community Notes:  Happy Birthday Kyle E!

Daily WOD – Feb 27, 2021

After 8 years at ICA as an athlete and 7 as a coach, Tanya is moving on to her next adventure! While she won’t be coaching classes, she’ll still drop in from time to time. If you see her, make sure to thank her for all she’s done for the ICA community!

Workout of the Day

“Open 11.2”

AMRAP in 15 minutes of:

  • 9 deadlifts (155/98#)
  • 12 push ups
  • 15 box jumps (24/20″)

WOD Notes:  Choose a deadlift weight that allows you to go unbroken through this workout.  The push ups should take less than 30 seconds for the first 3 to 5 rounds.  They may slow down substantially after that!  Compare to 130129.

Daily WOD – Feb 26, 2021

Zoe lining up a KB deadlift1

Workout of the Day

Complete 3 rounds for time of:

  • 400/300m row
  • 75 double unders
  • 15 chest to bar pull ups

Time Cap = 18 minutes.

WOD Notes:  Choose a double under modification that takes less than 2 minutes/round.  C2B pull ups should take less than 90 seconds/round.  Row fast!!

Community Notes: Happy Birthday Abby and Becky!

Daily WOD – Feb 25, 2021

Mado getting ready for a muscle up!

Workout of the Day

Back Squat 1-1-1-1-1-1

Then complete 4 rounds NFT of:

  • 5 high box jumps
  • 16 pistols (8R/8L)

WOD Notes:  Try to build so that your first set is around 75% of your 1RM back squat and take gradual jumps from there.  If you’re feeling up to setting a new PR, try for 95% of your max on the 5th set allowing you to potentially shoot for a PR on the 6th.  Make the box jumps uncomfortably high but not such that you’ll risk failure.

Schedule Notes:  In an effort to provide more opportunities for weekend attendance, we’ve temporarily added an 11:00 am on Saturdays and an 8:00 am class on Sunday.  The 8:00 am open gym has been removed for now but we hope to bring it back in the future.

Community Notes:  Happy Birthday Natalie H. and Tiago!

Daily WOD – Feb 24, 2021

Christine hitting some DB thrusters!

Workout of the Day

“Isabel”

Complete for time:

  • 30 power snatches (135/93#)

OR 

“Randy”

Complete for time:

  • 75 power snatches (75/53#)

Time Cap = 10 minutes.

WOD Notes: Isabel is a benchmark workout that is designed to be short and fairly devastating.  However, being able to go heavy enough to make 30 power snatches challenging requires a great deal of comfort and technical proficiency with the snatch.  If you would prefer to stay light, go with the 75 reps of Randy which is designed to be done at a much lower weight.  If you feel like setting your hair on fire, you’re welcome to try to do both in the 10 minute cap.    Compare Isabel to 190225 and Randy to 181214.

 

Daily WOD – Feb 23, 2021

Jenn P landing a power clean!

Workout of the Day

With a partner, complete 3 rounds for time of:

  • 70 wallballs (20/14# to 10/9′)
  • 60 KB swings (53/35#)
  • 50 sit ups
  • 40 burpees

Only one partner may work at a time and the work does not need to be split evenly.  Time Cap = 30 minutes.

WOD Notes:  If you communicate with your partner, you’ve got a shot at really minimizing downtime.  Think about sets of 10 to 25 on the wallballs, swings and sit ups and sets of 3 to 10 on burpees to maximize speed.

Daily WOD – Feb 22, 2021

Tom K. working through DB snatches!

Workout of the Day

Hang Power Clean 5-5-5-5-5

Then

EMOM for 8 minutes of:

  • Even minutes: 5 muscle cleans (60% 5RM HPC)
  • Odd minutes: 12 bent over rows (60% 5RM HPC)

WOD Notes:  Compare HPC to 190323.

Healthy Habit Notes:  This week’s healthy habit is focusing on mobility. The goal is to complete 10 minutes of mobility each day.  You may choose any mobility work you like but if you’re looking for inspiration, check SugarWOD each day for a 10 minute workout.  Tomorrow’s focus will be posture!

Daily WOD – Feb 21, 2021

Tiago setting up for a back squat!

Workout of the Day

Complete 3 rounds for time of:

  • 24 thrusters (95/63#)
  • 8 bar muscle ups

WOD Notes:  Choose a weight for thrusters that allows you to get through the first round in 1 to 3 sets.  The muscle ups can be jumping muscle ups or a combination of pull ups and push ups (12/12 would be the standard but we can change it to fit your goals/strengths).

Community Notes:  Happy Birthday Megan S!

Daily WOD – Feb 20, 2021

Tammy throwing up a thruster!

Workout of the Day

Complete for time:

  • 12 deadlifts (155/105#)
  • 12 box jumps (24/20″)
  • 16/12 cal row

Rest for the remainder of 4 minutes and repeat for a total of 6 rounds.

WOD Notes:  Ideally each round should be completed in the 1:30 to 2:30 time frame with a cap of 3 minutes.  The row should be a full on sprint every round!

Daily WOD – Feb 19, 2021

Joe smiling right through the mask!

Workout of the Day

Overhead Squat 3-3-3-3-3-3

Then 3 rounds NFT of:

  • 20 hollow rocks
  • 20 overhead reverse lunges in place (30% 3RM OHS)

WOD Notes:  There is a lot of work to be done today!  If overhead squats don’t feel good for you, front squats or back squats would work quite well.

Community Notes:  Happy Birthday Smith!

Daily WOD – Feb 18, 2021

Weather Update: The gym will be open for the 4:00, 5:00 and 6:00 pm classes!  Please only venture out if you feel safe traveling (ideally with 4WD).

Danielle working on banded muscle ups!

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

  • Cal row
  • Toes to bar

Women Rx = start from 18.

WOD Notes: This workout is meant to be fast, in the 9 to 15 minute time frame. By starting with the round of 18 (skipping the round of 21), it reduces the rowing and T2B by 25%. This will be Rx for women today! It’s also a great option for any guys looking to reduce the workload to keep this in the preferred time domain. There will be an 18 minute time cap.

Weather Notes:  The gym is closing at 7:00am due to snow and slippery road conditions. We will continue to evaluate the conditions and provide an update early this afternoon regarding the afternoon/evening classes.  Please check the blog – or our members’ only FB page – throughout the day for updates. If you’re signed up for a class that gets cancelled due to weather, you should receive an email and text message.

Daily WOD – Feb 17, 2021

Congrats to Coach Kelsey on a great test class! Look for her name on the schedule soon.

Workout of the Day

AMRAP in 20 minutes:

  • 3 weighted strict pull ups (35/20#)
  • 6 deficit handstand push ups (5/3″)
  • 9 KB/DB front rack squats (53/35#)

Switch sides on the front rack each round.

WOD Notes:  Today is a great chance to work on some brute strength in the gymnastics realm.  You should choose variations of these movements that will let you go unbroken through the first few rounds but you’ll likely need to start breaking them up by the end of the workout. The 5″ deficit for HSPU will be a 45+25# plate with a thin foam mat on the floor and the 3″ will be a 45# plate with a thin foam mat.

Daily WOD – Feb 16, 2021

Pat B lining up a banded ring muscle up!

Workout of the Day

Sumo Deadlift 5-4-3-2-1-1

Then

  • 3×10 Romanian deadlifts (40% 1RM sumo)
  • 100 standing banded hip abductions (50R/50L, band around ankles)

WOD Notes:  The goal is to shoot for 75 to 80% for the set of 5 and take 5% jumps the rest of the way.  With that kind of volume a PR is difficult to hit but not impossible.  If it feels good, go for it. Otherwise, put in the work.

Schedule Notes: Kelsey will be coaching her test class to potentially finish her coaching internship at the 6:00 pm! If you’re free, come on in to give her a big class to coach.

Community Notes:  Happy Birthday Nikki!

Daily WOD – Feb 15, 2021

JZ coming down off the rings!

Workout of the Day

Complete 10 rounds for time of:

  • 3 power snatches (135/93#)
  • 3 burpees over bar
  • 3 power clean and jerks (135/93#)
  • 3 burpees over bar

Rx = unbroken snatches and power clean and jerks

Time Cap = 20 minutes.

WOD Notes:  Choose a weight that will allow you to touch-and-go the power snatches throughout the workout.  In the later rounds, you may need to pause for a moment or two to get ready to lift the bar but it should not turn into 30+ second breaks. Stringing the snatches will be good prep for our benchmark “Isabel” coming up later this month!

Nutrition Challenge Notes:  Week 3 is upon us and our new healthy habit is sleep! Each person will have their own sleep goal this week, to reflect the differences in how much sleep we each need and can reasonably get… since that can vary greatly from person to person! To set your sleep goal, figure out what an average night of sleep is for you in a 7-day period (round to the nearest 30 minutes). To earn a “green” for our chart, you need to sleep an hour more than your average. Less than your average is red. If you sleep more than your average, but short of the 1 hour mark, that’s yellow. For those of you who already sleep 8+ hours a night, there’s no need to add an hour. Use your average as your goal, and hit it consistently for 7 days straight!

Daily WOD – Feb 14, 2021

Welcome Nicole!

Workout of the Day

Complete 3 rounds for time of:

  • 1000/800m row
  • 8 Turkish get ups (53/35#, 4R/4L)

WOD Notes: Ideally the row and TGU should each take less than 4 minutes each round.  Choose a weight that allows you to string multiple reps together.  You can alternate hands as often as you like on the TGU.  For a video demo of the TGU, click here.

Community Notes:  Happy Birthday Jeff!

Daily WOD – Feb 13, 2021

Missy locking out a bar!

Workout of the Day

Shoulder Press 6-6-6-6-6

Then 3 rounds NFT of:

  • 15 lateral raises
  • 15 DB/KB shrugs
  • 30 second handstand hold

WOD Notes:  After some heavy shoulder work, this is a great day to practice some handstands!  Options include unassisted handstands, handstands against a wall, wall climb to hold, or a static overhead hold of DBs or plates.

Run/Hike Notes:  Due to the snow and expected ice, we will not be holding the run and hike this Sunday at Canal Park.  Look for it to pick back up next week!

Daily WOD – Feb 12, 2021

BK working through some pull ups!

Workout of the Day

Complete for time:

  • 30 double unders
  • 14 wallballs (20/14# to 10/9′)
  • 5 power cleans (185/113#)

Rest for the remainder of 3 minutes and repeat for a total of 9 rounds.

WOD Notes:  The double unders and wallballs combined should be modified to take less than a minute through most of the rounds.  If anyone is feeling great, you can try to string the power cleans together in the early rounds.  Each round should take less than 90 seconds and should be capped at 2 minutes.

Community Notes:  Happy Birthday Vollmer!

Daily WOD – Feb 11, 2021

Frank N. locking out a muscle up!

Workout of the Day

Complete for time:

  • 100 bicycles (50R/50L)
  • 50 alternating toe touches
  • 100 side crunches (50R/50L)
  • 50 leg lifts
  • 100 Russian twists (25/15#, 50R/50L)

Complete the following after each ab exercise:

  • 12 bench presses (60% 1RM)
  • 20 slam balls (30/20#)

Time Cap = 22 minutes.

WOD Notes:  Each ab exercise should be completed in the 1 to 2 minute time domain (perhaps a bit over 2 for some of them).  The bench press weight should be such that you can complete the first 1 to 3 rounds unbroken and then likely break it into two sets.  Slam balls must be unbroken!  Scale to 10 or 15 reps to accomplish that goal.

Daily WOD – Feb 10, 2021

Jesse Sy working on jumping muscle ups!

Workout of the Day

Front Squat 10-8-6-4-2

Then 15 skin the cats or chin up – pull overs.

WOD Notes:  As with other lifts, the goal of this rep scheme is to build to a heavy double while also hitting some serious volume along the way.  A reasonable plan for today is to shoot for 50/60/70/80/90% of your 1RM for each set.

Daily WOD – Feb 8, 2021

The Chilly Cheeks runners from Sunday! Left to right: Bob Brown, Erin, Dave, John, Dan E., Michelle and Byron.

Workout of the Day

“The Baseline”

Complete for time:

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

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

WOD Notes:  This benchmark was the first workout for many of you at ICA!  The goal should be to finish each round in under 6 minutes so you get at least 2 minutes rest.  If the first round gases you, feel free to skip the second and then crush the third!  Compare to 200215.

Nutrition Notes:  This weeks portion of the nutrition challenge is hydration!  Check yesterday’s post for more details.

Daily WOD – Feb 7, 2021

**Weather Update: The gym will be OPEN today!**

Liz pulling heavy weight

Workout of the Day

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

Then complete 3 rounds NFT of:

  • 4 snatch pulls (100% 1RM)
  • 16 one-arm DB shoulder presses (8R/8L, from one knee)

Community Notes:  Happy Birthday Karen L!

Nutrition Notes: Monday starts Week 2 of our nutrition tune-up! This week our healthy habit will be water consumption. The goal is to drink 3 liters (men) or 2 liters (women) of water each day. That’s 100/67 ounces. Any unsweetened, water-based beverage counts – including coffee, tea, seltzer, etc. Since each healthy habit is spotlighted for only one week, you can stop tracking your fruits and veggies now! But we hope the 1-week experiment offered you insights into your eating, helped you find creative ways to introduce more fruit and veggies, and motivated you to include more fruits & veggies into your diet moving forward!

Weather Notes: Classes are on! We’re expecting a wintry mix through early afternoon – some rain, freezing rain, and snow. With the warmer temperatures we’re not expecting much accumulation on the roads… but if we get some more intense periods of snowfall it may stick. Please drive safely and don’t venture in if you’re not comfortable driving in these conditions.

Daily WOD – Feb 6, 2021

Coach Dave flying through some double unders!

Workout of the Day

Complete a 3 minute AMRAP for max reps at each of the following stations:

  • Kettlebell swing (53/35#)
  • Ab-mat sit ups
  • Box jumps (or step ups)
  • Slam balls (30/20#)
  • Row (calories)

Rest 2 minutes between stations.

WOD Notes:  With 2 minutes of down time and 3 minutes of work, each work set is designed to be fast.  Try to move for the entire 3 minutes and really get after the slam balls and row at the end! If there aren’t enough slam balls to go around, you can pair up with someone and one of you will reverse the slam balls and box jumps. (There will be plenty of time to wipe down the slam balls during the 2 minute break.)

Community Notes:  Happy Birthday Sillup!

Daily WOD – Feb 5, 2021

Welcome Sean K!

Workout of the Day

Complete 15 rounds for time of:

  • 5 thrusters (135/93#)
  • 2 ring muscle ups

Time Cap = 20 minutes.

WOD Notes:  Today’s thrusters are meant to be heavy! You should be able to do 5 in a row each round, but they should be challenging. The scale for today’s muscle up will be alternating rounds of 4 strict pull ups and 4 strict ring dips.  Meaning, round 1 would be 5 thrusters + 4 strict pull ups, round 2 would be 5 thrusters + 4 ring dips.  Continue alternating for 15 rounds.  Muscle ups should be unbroken; scale to 1/round if needed.

Community Notes: Happy Birthday Jenn T!

Nutrition Notes: We’re heading into the first weekend of our nutrition tune-up. Set yourself up for success by finding a few take-out spots where you can order meals that fit your diet plan. A fist sized amount of meat, a fist sized amount of grain/starch, and lots of vegetables! Fajitas (without the tortilla) are a good example. Does anyone else have a favorite, healthy take out option?

Daily WOD – Feb 4, 2021

Welcome Audrey!

Workout of the Day

Deficit deadlift 3-3-3-3-3

Then

  • 3×16 single leg deadlifts (8R/8L ~ 20% 1 RM deadlift)
  • 60 banded clamshells (30R/30L)

WOD Notes:  The deficit deadlift means you’ll stand on top of plates and have to reach below your normal starting point to grab the bar.  For most people, it is significantly more difficult but can really help your first move off the floor.  If flexibility is your limiting factor on deads, you may go from the floor or sumo today.

Daily WOD – Feb 3, 2021

Congratulations to our December & January 1-year members! Shout out to our other Jan/Dec anniversary members: Pugh (8), Betsy (7), Tobin (5), Bob K (5), Joel (5), Karen S (5), Marissa W (4), Megan S (4), Fred (4), Pete Prell (3), Dave Walters (2)

Workout of the Day

“Winter 2021 Nutrition Challenge Performance Test”

Part 1 – AMRAP in 10 minutes of:

  • 50 double unders
  • 30 alternating DB muscle snatches (50/35#)
  • 10 burpee pull-ups

Immediately into

Part 2 – Take 10 minutes to find your 1 rep max clean (squat or power)

WOD Notes:  If possible, choose a pull-up bar that will make you jump a bit to reach it. Be sure to record which height you use so you can use the same height next time!  If burpee pull ups aren’t in your arsenal, you can: (1) perform 10 burpees followed by 5-10 banded pull ups, or (2) skip PUs altogether and perform burpees w/ a jump over your DB.  As soon as the 10 minute AMRAP is over, the clock starts to find your heaviest clean.

Nutrition Notes: When you mark the spreadsheet each evening, you’re answering “yes” for nutrition if you were 100% compliant with your personal eating plan. That means eating only whole foods (nothing processed) and avoiding alcohol, added sugar and gluten – especially breads, bagels, and other wheat-based, processed foods. Depending on your eating level, it may also mean balancing your plate or hitting certain macro goals. You should mark “almost” if you were 90% compliant, and “no” if it was truly an off day. Over the course of a 6-week challenge you’re bound to have some treats and cheats… just be honest about it and get back on track the next day! For the weekly habit, answer “yes” if you hit 800g or more of fruit & veggies. You can answer “almost” if you got at least 600g. We hope you’re enjoying the first few days of healthy eating! The first real challenge – the weekend – is right around the corner. 😉

Daily WOD – Feb 2, 2021

***UPDATE: The gym will OPEN at 12:00pm today! Details below.***

Welcome and happy birthday Noelle!

Workout of the ExportDay

Row 5,000 meters for time

WOD Notes:  Rowing 5000m is a fantastic conditioning benchmark to know for yourself! It’s typically in the 18-26 minute range. We’ll have a time cap of 30 minutes on this workout, and we’ll also have a bike and ski erg available for anyone not up for a row.  Compare to 180829.

Community Notes:  Happy Birthday Bob Brown and Noelle!

Schedule Update: We’ll be OPEN starting at noon! We have classes at 12, 4, 5, and 6pm. Free Open Gym from 1-4pm. Please sign up for Open Gym (1 hour increments) to ensure you have a spot. If you prefer to stay off the roads, hit up our at-home WOD and post results to SugarWOD!

Daily WOD – Feb 1, 2021

***ICA will be closed Monday, 2/1, for a snow day. Stay home and stay safe!***

Ryan W hitting some high box jumps!

Workout of the Day

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:

  • Push ups
  • Sit ups
  • Air squats

WOD Notes: It’s a great day to get your kids or significant other to join you for a WOD! The push ups will be the hardest part for most people; watch our SugarWOD video for scaling ideas!

Schedule Notes: The box will be closed today (2/1) for a snow day. Stay home and stay safe! Remember to post your at-home WOD results to SugarWOD and share your best snow day pics to our ICA Members facebook group!

Nutrition Challenge: Today is the first day of our nutrition “tune up!” It’s FREE to participate and it’s not too late to sign up. Read this post for the details and join us in 6 weeks of clean eating! Please call, email, or text us with questions, or post them to the ICA Nutrition Club Facebook Group.

Daily WOD – Jan 31, 2021

Welcome Bryce!

Workout of the Day

Bench Press 5-3-2-2-1-1-1

Then AMRAP in 4 minutes of:

  • 10 push ups (on rings if possible)
  • 20 one-arm DB curls (10R/10L)

WOD Notes:  Today you’ll be building to  a heavy single on bench but it will likely be difficult to PR with this many heavy sets leading up to it.  Take small increments in weight building up with your first set of 5 happening around 75% of your 1RM.  Make these look perfect and try to finish the day with only successful lifts!

Trail Run Notes:  Come join us for a trail run/hike at Lock 60 at Canal Park today at 11:30 to sneak in some more exercise before the snow storm.  This week there will be three groups setting out: hikers and two running groups (faster/slower pace).  Sign up in Wellness Living if you plan to attend.

Community Notes:  Happy Birthday Nadine!

Daily WOD – Jan 30, 2021

Welcome Ty!

Workout of the Day

Partner Interval AMRAP in 20 minutes of an ascending ladder by 3’s:

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

WOD Notes: For this workout, partner 1 will complete 3 reps of each movement, then partner 2 will complete the round of 3s.  Then partner 1 will complete the round of 6, then partner 2 will complete the round of 6.  Continue alternating working up by 3 reps/round until time expires.

Community Notes:  Happy Birthday Sean R!

 

Daily WOD – Jan 29, 2021

Welcome Colin!

Workout of the Day

“Open 17.4”

AMRAP in 13 minutes of:

  • 55 deadlifts (225/155#)
  • 55 wallballs (20/14# t0 10/9′)
  • 55 cal row
  • 55 handstand push ups

WOD Notes:  Choose a deadlift weight that will allow you to complete the deads in under 4 minutes, ideally never going to sets smaller than 5 at a time.  It is not a bad idea to give yourself caps of the deads/wallballs/row at 4/7/10 minutes respectively to ensure you get a chance at each movement.  Compare to 170317.

Daily WOD – Jan 28, 2021

Dan E. throwing some weight overhead!

Workout of the Day

Back Squat 8×3 (80% 1RM)

Then

Complete 3 rounds NFT of:

  • 10 close stance front squats (30% 1RM back squat)
  • 15 calf raises

WOD Notes:  Keep the squats heavy but looking good.  This kind of volume allows you to really make improvements on technique as long as you keep the weight such that there are no breakdowns.

Daily WOD – Jan 27, 2021

Cate with a solid lockout!

Workout of the Day

Complete for time:

  • 800m run

Immediately into 3 rounds of:

  • 7 double DB/KB push jerks (2×50/35#)
  • 7 box jumps (32/28″)

Rest for the remainder of 10 minutes and repeat.

WOD Notes:  You read that right! You’ll use 2 kettlebells or dumbbells for the push jerks, one per arm. The weight is meant to be challenging! You should be able to do the first round unbroken but when tired may break into 2 sets. If two-arm jerks don’t feel great, you can switch to one-arm and complete 7/side. The box jumps are also meant to be challenging. Pick a height that causes you to stop and focus for each jump – anywhere 4-8″ above your norm. The opening run should be in the 3 to 5 minute range; modify to rowing or shorten the run as needed. Note: there are 2 rounds!!!

Nutrition Notes: Our Nutrition & Healthy Habits Challenge starts on Monday! (If you haven’t signed up yet, get on it!) The Week 1 “Healthy Habit” is to eat 800g (by weight) of veggies and fruits each day. That’s 29 ounces or, if you don’t have a food scale, approximately 6 cups. You get to pick which fruits and vegetables to eat, and you can weigh them cooked, canned (drained), frozen, or fresh.

  • What Counts? All fresh or frozen fruits and vegetables which includes: avocado, coconut (fresh), corn, fermented/pickled foods, beans, lentils, and peas, olives, smoothies (if made at home and you can weigh the qualifying items before blending), tofu (if beans and spices only), canned items (drained, if in water and spices only), tomato sauce or salsa (without added water, oil, or sugar)
  • No, They Don’t Count: dried fruit or veggie chips; store-bought or pre-made items that contain fruits or vegetables like soups, smoothies, frozen burritos;  juices or milks of any kind; commercially fried foods; grains (e.g., quinoa, buckwheat); nuts & seeds; popcorn
  • What about leafy greens? Leafy greens are highly encouraged, even though they dont weigh much! If you are doing the cup method, leafy greens do not count toward your 6 cups. Eat them anyway! If you’re weighing, they count.

Community Notes: Happy birthday Tobin!!

Daily WOD – Jan 25, 2021

Prerak catching a clean!

Workout of the Day

EMOM for 15 minutes of the complex:

  • Snatch + hang snatch

Then goal setting!

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

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

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

Daily WOD – Jan 23, 2021

Kyle E lining up a wallball!

Workout of the Day

Complete 5 rounds for time of:

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

Time Cap = 25 minutes.

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

Daily WOD – Jan 22, 2021

Robbie hoisting a heavy bell!

Workout of the Day

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

Then 3 rounds NFT of:

  • 10 ATYTs
  • 15 lateral raises

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

Community Notes:  Happy Birthday Bob Ka!

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

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

Daily WOD – Jan 21, 2021

Bre at the top of a high pull!

Workout of the Day

Complete 10 rounds for time of:

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

Time Cap = 20 minutes.

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

Daily WOD – Jan 20, 2021

Tom B throwing a DB snatch!

Workout of the Day

Complete for time:

  • 5 bar muscle ups
  • 500/400m row

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

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

Community Notes:  Happy Birthday Murray and Laura B!

Nutrition & Healthy Habits Challenge

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

This girl! 

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

Cost – $0

Timing – Monday, February 1 – Monday, March 15

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

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

How to Participate 

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

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

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

Nutrition Component

We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains as needed to support your workouts and recovery.

The food pyramid on the left provides an overview of our nutritional philosophy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals and unique metabolic needs. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy such as unsweetened yogurt or cottage cheese.

For clients just starting your nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the conditions in Step 1. For the nutrition component of this challenge, you’ll choose what step you are ready for, and you’ll  follow it for the entire challenge. 

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

2. Food Quantity – Phase 1: The Plate Method. This introduces the concept of controlling the overall quantity of food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and healthy starches. A good starting point is to eat 3 meals/day. Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs. Try to minimize snacking between meals; one exception is you may want a pre-workout snack about 1-2 hours before your workout if it’s been a while since your last meal.

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

Healthy Habits

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

  1. 800g Challenge – Eat 800 grams of fruit & vegetables each day. If you don’t have a food scale, target 6 cups. (Update: Details on this habit released on our Jan 27 blog post.)
  2. Water  – Drink 3 liters (men) or 2 liters (women) of water each day. Coffee, tea, and seltzer water also count.
    (Update: Details on this habit released on our Feb 7 blog post.)
  3. Sleep – Sleep 1 hour more each night than what you’d normally get. (Set your own goal and stick to it!)
    (Update: Details on this habit released on our Feb 15 blog post.)
  4. Mobility – Complete 10 minutes of mobility each day.
    (Update: Details on this habit released on our Feb 22 blog post.)
  5. Get Outside – Get outside for 30 minutes a day. Walk, hike, run, do some yard work, play with your kids… just get outside to soak up the sun and breathe some fresh air!
    (Update: Details on this habit released on our Mar 1 blog post.)
  6. Mindfulness – Complete 5-10 minutes of meditiation or mindfulness practice each day.

Daily WOD – Jan 19, 2021

Nidhi knocking out some high pulls!

Workout of the Day

EMOM for 20 minutes of the following complex:

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

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

Daily WOD – Jan 18, 2021

Nik crushing some muscle ups!

Workout of the Day

Complete for time:

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

Time Cap = 25 minutes.

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

Community Notes:  Happy Birthday Jon G!

Daily WOD – Jan 17, 2021

Hannah pressing out a heavy bar!

Workout of the Day

Complete for time:

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

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

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

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

Daily WOD – Jan 16, 2021

Coach EQ locking out a bar!

Workout of the Day

Overhead Squat 10-8-6-4-2

Then

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

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

Daily WOD – Jan 15, 2021

Bre turning a pistol into a pretzel!

Workout of the Day

Complete 21-15-9 reps for time of:

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

Run 250m after each round.

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

Daily WOD – Jan 14, 2021

Ken getting in some post-workout stretching!

Workout of the Day

“Fight Gone Bad”

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

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

Daily WOD – Jan 12, 2020

Welcome Karen L!

Workout of the Day

AMRAP in 15 minutes of:

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

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

Community Notes:  Happy Birthday Haven!

Daily WOD – Jan 11, 2021

Welcome Reese!

Workout of the Day

“Lyla”

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

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

Time cap = 25 minutes.

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

 

Daily WOD – Jan 10, 2021

Welcome Jessica!

Workout of the Day

Push Press 3-3-3-3-3

Then EMOM for 5 minutes of:

  • 6 handstand push ups

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

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

Daily WOD – Jan 9, 2021

Welcome Drew!

Workout of the Day

Partner Interval AMRAP in 18 minutes of:

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

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

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

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

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