Workout of the Day

Banded deadlift 10×2 (60-70% 1RM)

Then

3×10 glute bridges (~40% 1RM deadlift)

WOD Notes:  Today’s deadlifts are conventional, using a band to add tension at the top of the lift. Focus on a very smooth lift off the floor today with zero back rounding, and pick up speed as you pass your knees. Most athletes will use a purple band; those with deadlifts under 200# will likely use a monster mini (black) band.

Schedule Note: We added an 11:00am class (this week only) due to high demand. Thank you coach Kelsey!

Class Size & Membership Cap: Recently our peak class times have been hitting capacity, including 5:00am, 4:00pm, and weekend classes. With this in mind, we’re implementing a membership cap effective immediately. New members will be placed on a waitlist and brought into the gym in accordance with attrition (usually a few each month). Additionally, if you have flexibility in your schedule to attend non-peak class times, we ask that you do so! Lastly, if there is class time you’d like to see added to the schedule, please let us know. One of our goals with bringing Kevin on is being able to expand our class offerings. Thank you for your cooperation!

Workout of the Day

AMRAP in 15 minutes of:

• 24/18 cal row 
• 12 burpee box jumps (24/20″)

WOD Notes: The goal today should be to complete the row in <90 seconds and the burpee box jumps in the same.  If you know burpee box jumps tend to slow down for you in a significant way, consider scaling the reps back to keep moving fast!

COVID Update: Today CDC announced that fully vaccinated individuals are no longer required to wear masks, except on public transportation and in healthcare settings. Per the Pennsylvania masking order, the CDC guidance automatically goes into effect in PA. That means, effective immediately, fully vaccinated individuals are no longer required to wear masks at ICA. If you are not vaccinated or you are within 2 weeks of your 2nd shot (1st for J&J), masks are still required. Please reach out with any questions or concerns!

Workout of the Day

Complete 6 rounds, each for time of:

• 250m run
• 15 overhead squats (95/63#)

Time cap for each round = 3 minutes.  Start a new round every 4 minutes.

WOD Notes:  The overhead squats should ideally be completed in 1 to 2 sets/round.  If you feel confident in the movement, try a full snatch to start each round of OHS!

Workout of the Day

Bench Press 10×2 (85%, 1 board)

Then complete for time:

• 100 push presses (45/33#)

WOD Notes:  A 1 board bench press (AKA a board press) involves laying a short length of 2×4 lumber on your chest.  This causes the bar to make contact ~1.5″ higher than usual and creates a slightly different stimulus.  Most (but not all) athletes will be able to lift slightly more with a board than without.

Workout of the Day

Complete 15-12-9 reps of:

• Toes to bar
• Thrusters (75/53#)
• Wallballs (20/14# to 10/9′)

Rest 3 minutes then complete 9-12-15 reps of:

• Toes to bar
• Thrusters (75/53#)
• Wallballs (20/14# to 10/9′)

Record total time to complete all work.

Time Cap = 20 minutes.

WOD Notes:  The toes to bar should ideally be completed in 3 or fewer sets each round.  The thrusters and wallballs should take 1 or 2 sets to complete each round.  Push the intensity!

Community Note: We’re excited to announce that Kevin has accepted a full time coaching position at ICA! Kevin previously worked as a personal trainer and brings with him a wealth of of knowledge in sports, strength and conditioning and, of course, CrossFit. You’ll be seeing a lot more of him around the gym as he steps into his new role, effective immediately! Please join us in congratulating Kevin and welcoming him as ICA’s newest coach!

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 25 pull ups
• 25 push ups

Time Cap = 25 minutes.

WOD Notes:  Today’s workout will act as a bit of prep for Murph coming up at the end of the month!  Choose pull up and push up variations such that they each take less than 2 minutes per round.  If you’re performing strict or banded pull ups, consider scaling to ~15 reps per round.

Workout of the Day

Box Back Squat 10 x 2 (80% 1RM)

Then

Hang power clean 4 x 8 (70% 1RM)

WOD Notes: For the back squats, choose a box that ideally puts you at or just below parallel. The box is more than a depth gauge though! The goal is to truly sit on the box, so you have to fire all your muscles from a dead stop. You should also sit back further than you would without a box, to really engage the glutes and hamstrings. We’ll squat every 2 minutes for 20 minutes, at a weight around 80-85% of your 1RM.

Schedule Notes: Reminder that there is no trail run today due to the AGOQ. We’ll be completing the 5th and final test around 11:30am; spectators are welcome!

Workout of the Day

“Age Group Online Qualifier 21.3”

Complete, in order, for time:

• 75 power cleans (135/93#)
• 300 double unders

Time cap: 15 minutes

WOD Notes: Today’s WOD is the 3rd “test” our AGOQ athletes will be completing this weekend. The power cleans should be on the heavy side; something you may do in sets of 5 or even quick singles. Try to finish the cleans in the 8 minute range so you have time for the DUs. There is a 15 minute time cap, so even if you don’t have consistent DU, it’s a great opportunity to practice. Hit your 75 cleans and then see how many DU you can rack up in the remaining time. To view the official AGOQ description of the WOD, click here.

AGOQ Notes: Many of our competitors will be completing Test 4 (4 RM front squat) around 11:30am followed by Test 3 (above) shortly thereafter. Spectators, judges, and hecklers are welcome!

Workout of the Day

Complete 21-15-9 reps for time:

• Box jumps (32/28″)
• Devil’s presses (50/35# DBs)

WOD Notes:  Today’s box jumps are meant to be high! Choose a box that will force you to focus on each and every jump, but there’s no real risk of a failed rep.  The devil’s press can be seen HERE. Be warned – it’s one of coach Dave’s favorite movements, so that should tell you something 😉

Age Group Online Qualifier: This weekend is the AGOQ! We have 6 athletes competing across a variety of age groups: KTS, Jenn, Reese, Dave, Nik, and John. Each athlete will complete 2 “tests” on Friday, 2 on Saturday, and 1 on Sunday. Check out a description of the tests HERE. If you’d like to spectate and cheer, join us at the following times: Friday 10-12 & 1-3; Saturday 11-2; Sunday 11-12. Immediately following Sunday’s session, head on over to the Root Down Biergarten for some celebratory food and beverages!

Community Notes:  Happy Birthday Jesse Sy!

Workout of the Day

Deadlift 6×3 (85% 1RM)

Then complete 3 rounds NFT of:

• 30 banded good mornings
• 30 front rack reverse lunges in place (empty bar)

WOD Notes:  Holy leg day!  We’re getting closer to the powerlifting total (June 12) and the lifts are getting heavier.  Continue to focus on beautiful technique and the weights will follow.  Choose whichever form of deadlift you plan to use during the actual meet (sumo or conventional).

Workout of the Day

“Nate”

AMRAP in 20 minutes of:

• 2 ring muscle ups
• 4 handstand push ups
• 8 KB swings (70/53#)

WOD Notes: This is a hero WOD and one of our annual benchmarks. Chief Petty Officer Nate Hardy was killed February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.  The scale for muscle ups will be 4 strict pull ups and the scale for HSPU will be either A-frame, wall climbs (2/round) or 2xpush ups.

Workout of the Day

Complete for time:

• 500/400m row
• 15 power snatches (135/93#)
• 500/400m row
• 10 power snatches (135/93#)
• 500/400m row
• 5 power snatches (135/93#)

Time Cap = 15 minutes.

WOD Notes:  Choose a power snatch weight that will let you hit singles in relatively quick succession.  It should be possible to link a few together in the beginning, even if you choose not to.

Workout of the Day

Bench Press 6×3 (85% 1RM)

Then

5×10 banded push ups NFT.

WOD Notes:  The bench presses are 6 sets of 3 reps all at the same weight. Pick a weight that is challenging – but you should not fail any reps! Spotters will stand 6′ away unless/until they need to jump in to provide assistance. For the push ups, your goal is to do 5 sets of 10 unbroken push ups. You can use the band to make the movement harder by wrapping it across your back, or you make the movement easier by wrapping the band around your elbows (under your chest).

Workout of the Day

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

• 200 double unders
• 100 KB swings (53/35#)
• 75 sit ups
• 50 pull ups
• 75 sit ups
• 100 KB swings (53/35#)
• 200 double unders

WOD Notes:  The work must get done sequentially but should not be split evenly.  Work to your partner’s strengths and communicate to adapt on the fly!

Workout of the Day

Part 1:

Complete a heavy 400m sled drag*

* Men use somewhere between 120 and 200#, women between 70 and 150#.

Part 2:

Find a 1 rep max Turkish get up (on each side)

WOD Notes:  In larger classes, half the class will take ~15 minutes to set up and drag a sled while the other half works through TGU and then switch.  The sled drag should be heavy enough that you have to stop a couple of times while out on the walk. For the TGU, most athletes will use a KB or DB. For an extra challenge, try a barbell, med ball or slam ball!  You can see a TGU demo below:

Mask Policy: Our new mask policy is in effect beginning today. Members are allowed to remove their masks when they are inside their designated workout stations. Masks will still be required to enter the facility and any time you leave your station. All of our other safety measures remain in effect, including pre-screening before coming to the gym, 6′ distancing at all times (especially when unmasked!), frequent hand washing and equipment sanitizing, and use of our air ionization system. For more information please read our COVID-19 operating policy and reach out with any questions!

Community Notes:  Happy Birthday Janet and Diana!

Workout of the Day

Back Squat 6×3 (85%)

Then complete NFT:

• 30 weighted box jumps (20/16″)

WOD Notes: The intent for squatting today is to stay at 1 weight for all 6 sets.  It should be very challenging (but without technique breakdown) for the final 2 to 3 sets.  For the weighted box jumps, the intent is to hold a dumbbell or kettlebell in each hand while jumping onto a box. Most athletes should choose a box 4″ lower than your typical box height. You won’t be able to swing your arms much, so you’ll need to rely on rapid, powerful hip extension to get you on top of the box! Start at a light weight to get used to the movement, then work your way to something challenging. If you are unable to box jump, sub heavy box step ups.

Meat Notes: We’re placing an order for meat through Rineer Family Farms again and the details are below:

$395 – Beef – ~50# assorted cuts, about half ground

$350 – Pork – ~60# assorted cuts, bacon, hams, ground, sausage etc.

$195 – Chicken – ~40# usually a couple whole chickens, some wings, thighs, breasts

Orders are due by Friday (today) by the end of the day.  To place your order, fill out this FORM.  If you have any questions, don’t hesitate to reach out!

Workout of the Day

“Kalsu”

Complete for time:

• 100 thrusters (135/93#)

Complete 5 burpees at the start of each minute.

Time Cap = 30 minutes.

WOD Notes:  Kalsu is an infamous CrossFit benchmark!  It is unique in that the longer it takes to finish, the more work you have to do in the form of 5 more burpees every minute.  Be sure to pick smart scales/modifications and be willing to adjust on the fly! If you’re not a fan of burpees, consider a few number (i.e., 3/round) or modify to plank burpees. Pick a thruster weight where you can do 10 in a row when fresh, and even when tired you can hit 3-5/round. Start with manageable sets and don’t let up! (5 thrusters/round would have this done in 20 minutes… a piece of cake!) We’ve never done Kalsu at ICA, but we did Partner Kalsu 5 years ago (160423), Inverse Kalsu 6 years ago (150424), and Half Kalsu 7.5 years ago (131216)!

Event Notes: Mark your calendars for May 7-9, for the Age Group Online Qualifier! This is the 2nd level of competition for age group athletes (14-17 and 35+ years old) who qualified based on the CrossFit Open. We have 7 athletes who qualified , and most will do the workouts (called “tests”) on Friday between classes (10am-12pm & 1pm-3pm) and Saturday/Sunday starting at 11am. If you’re interested in watching and cheering, spectators are welcome!

Community Notes: Happy birthday Joe S!

Workout of the Day

Complete 3 rounds for time of:

• 1000/800m row
• 800m run

WOD Notes:  This is a fantastic day to work on your endurance and conditioning!  Open up at about 75% intensity and see if you can keep your pace from falling off in rounds 2 and 3.

Workout of the Day

Deadlift 4-4-4-4-4

Then complete 4 rounds NFT of:

• 30 lateral banded steps (one side)
• 15 banded air squats

WOD Notes:  For the remainder of the power lifting cycle, you can choose to use the conventional or sumo deadlift stance.  It would be ideal to pick the one you plan to use at the power meet!

Workout of the Day

Complete 20 rounds for time of:

• 1 power clean (225/145#)
• 5 toes to bar

Time Cap: 20 minutes

WOD Notes: The power cleans should be heavy! The weight you choose may be as high as 85-90% of your 1 rep max, as long as it’s a weight you can hit consistently. The toes to bar should be unbroken for the first several rounds and never take more than 2 sets. Subs for T2B include hanging knee raises, toes to post, or a challenging ab movement of your choice.

Community Notes: Happy birthday Blake!

Workout of the Day

Complete 6 rounds, each for time of:

• 10 strict HSPU
• 300/250m row

Start a new round every 4 minutes.

WOD Notes:  Choose a handstand push up rep scheme/scale that will take less than 90 seconds when tired (ideally < 1 minute in the early rounds).  If you can get inverted, let’s do it today!  Wall walks, partial range of motion HSPU, or box HSPU are all fair game.  Otherwise, DB push presses will do the trick as well!

Trail Run Notes:  The rain predicted for tomorrow is expected to be done before the trail run begins (11:30 am).  Even if it hasn’t finished up yet, Dave and Erin plan on being there to lead you on a run rain or shine!

Workout of the Day

Bench Press 4-4-4-4-4

Then complete 3 rounds of 45 seconds on, 15 seconds off of:

• Shoulder presses (50% 4RM bench press)
• Alternating toe touches

WOD Notes:  The goal today is to build to a 4 rep max by adding small amounts of weight each time.  Ideally, there should be no failed reps.  If the 2nd rep on any set is excruciatingly hard, call it.  Prioritize clean reps!

Workout of the Day

Complete for time:

• 800m run

Then 8 rounds of:

• 12 DB hang power clean to press (50/35#, 6R/6L)
• 3 bar muscle ups

Then 

• 800m run

Time cap to start final run = 20 minutes.

WOD Notes: Scales for bar muscle ups today include banded or jumping bar muscle ups or pull ups (6 to 9/round depending on proficiency).

Workout of the Day

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

• Power snatches (95/65#)
• Bar facing burpees

Time Cap = 15 minutes.

WOD Notes:  Choose a weight today that will let you get through each round of power snatches in 3 sets or fewer.  If you know bar facing burpees slow you down substantially, consider scaling to 2/3 reps (18-14-10-6).

Workout of the Day

Back Squat 4-4-4-4-4

Then

Complete 4 rounds NFT of:

• 5 heavy thrusters
• 20 lateral plyo skier hops

WOD Notes:  Today we’ll be building to a 4 rep max.  If you feel really good, 90% of your 1 rep is possible for the final set of 4.  Shoot to start your sets around 75% of your 1 rep max and build from there.

Workout of the Day

Complete 10 rounds for time of:

• 25 double unders
• 15 wallballs (20/14# to 10/9′)
• 5 strict pull ups

Time Cap = 20 minutes.

WOD Notes:  Choose rep schemes/movements that will allow you to complete each movement in less than 30 seconds for the early rounds.

Workout of the Day

Deadlift or Sumodeadlift 5×5 (75% 1RM)

EMOM for 8 minutes of:

• First minute: 12 slam balls (30/20#)
• Second minute: 12 single leg deadlifts (30% 1RM deadlift)

WOD Notes: Today is a volume deadlift day. You’ll load up to a moderately heavy deadlift and stay at that weight across all 5 sets of 5. You can do sumodeadlifts or conventional deadlifts – whichever one you’re more comfortable with and plan to use for the Power Lifting Total on June 12! Today’s SugarWOD post has both the sumo and conventional deadlift listed – be sure to post your results under the right one for accurate future track backs. The slam balls today are designed to be strength training (as opposed to conditioning).  Be VERY aggressive as you throw the ball to the ground and get some explosive work out of it!

Schedule Note: FREE Open Gym is back on the schedule, Sundays at 8:00am! You can do today’s deadlifts, make up a WOD you missed, or hit any other workout of your choosing. Please have your station cleaned up by 8:55.

Community Notes:  Happy Birthday Coach Kelsey!

Workout of the Day

• Run 1600m.
• Rest 4 minutes.
• Run 800m.
• Rest 3 minutes.
• Run 400m.
• Rest 2 minutes.
• Run 200m.

WOD Notes:  Don’t cherry pick this one, you need this in your life!  Compare to 200321.

Community Notes:  Happy Birthday Sarah C!

Workout of the Day

Every 2 minutes for 16 minutes complete:

• 20 box jumps (24/20″)
• 5 front squats (60% 1RM)

WOD Notes:  The box jumps today are designed to take less than 1 minute and each round should take less than 90 seconds.  Scale the height/rep scheme accordingly!

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!

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.

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.

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!

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).

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.

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!

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.

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.

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 🙂

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.

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.

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!

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!

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

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.

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!

Workout of the Day

Complete 10 rounds for time of:

• 8 bench presses (60% 1RM)
• 16/12 cal row

Time Cap = 20 minutes.

WOD Notes:  If you don’t know your 1RM bench press, choose a weight that will let you go unbroken for the first 3 to 5 rounds.

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.

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!

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%.

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!

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!

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.

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!

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!

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!**

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.

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!

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.

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!

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!

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.

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.

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!

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.

Workout of the Day

Deadlift 5-5-5-5-5

Then complete NFT:

• 30 glute bridges (50% 5RM deadlift)
• 100 banded lateral steps (50R/50L)

WOD Notes:  For the deadlifts today, shoot for starting the first set around 65% of your 1 RM and build to the 75-80% range for the final set.  Compare deadlift to 190202.

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!

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.

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.

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!

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!

Chalk 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!

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!

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.

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!

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!

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.

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.

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!

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!

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!

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).

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.

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.

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!

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!

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!

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!

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!

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.

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.

Workout of the Day

AMRAP in 12 minutes of:

• 12 burpees
• 6 deadlifts (275/185#)

WOD Notes:  Choose a deadlift weight that will allow you to unbroken through 3 to 5 rounds.  Ideally, it should then go to 2 sets of 3 but never 1 at a time.

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.

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

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.