Front Squat 1-1-1-1-1

Then

200m farmer carry NFT

WOD Notes:  Compare to 190501.

Nutrition Note:  Day 16 of 40.  Estimating Macros.  If you enjoy going out to eat, sticking to our level 2 (weigh and measure) can be difficult.  If you are on level 1, you can find something that looks like meat, veggies and potatoes or rice at almost any establishment.  Trying to discern how much butter was in said rice is another challenge altogether.  We find that if the restaurant you are in doesn’t have it’s nutrition posted online it is often best to estimate the macros in your meal.  We’re two weeks in and you are probably starting to recognize approximate quantities of meat and carb as you weigh them.  Use that new found approximating ability on your meals out.  It often means you’ll leave some carb on the plate as most restaurants love to give you plenty of rice or fries with your meal.  Your numbers won’t be exact but it is still way better than “if I can’t find the macros, I’ll just eat anything I want.”

If you can’t bring yourself to estimate, you can always find a chain restaurant online and use their numbers for a similar meal.  We’ve used Champp’s and Uno Pizzeria’s menu in the past.  (I’m intrigued by the burger with 252g of fat at Uno’s.)

Complete 3 rounds for time of:

• 40 push presses (95/65#)
• 30 Russian twists (25/15#)
• 20 sumo deadlift high pulls (95/65#)

WOD Notes:  Plan on completing the first set of push presses in no more than 3 sets and choose the weight accordingly.  For today, 1 touch right + 1 touch left = 1 Russian twist.

Nutrition Note:  Day 15 of 40. Sugar 301. The glycemic index is a system of assigning a number to carbohydrate-containing foods that indicates how quickly the carbs break down into glucose and enter your blood stream. A simple way of thinking about glycemic index is it tells you how much a particular food will spike your blood sugar. The smaller a food’s glycemic index, the less impact it will have. A value of 100 is the value for pure glucose. Foods that are close to how they’re found in nature tend to have a lower glycemic index than refined and processed foods. Also, foods that include some protein and fat tend to have a lower glycemic index. Of course, glycemic index shouldn’t be the only thing you consider when making choices about what to eat. Calories, vitamins, and minerals are important too! (For example, potato chips have a lower glycemic index than oatmeal… but oatmeal has more nutrients.) Lastly, remember that portion sizes matter. The more carbs you eat, no matter the glycemic index, the more they’ll affect your blood sugar.

AMRAP in 15 minutes of:

• 20 wallballs (20/14# to 10/9′)
• 10 pull ups

Complete 5 burpees at the start of each minute.

WOD Notes:  Choose a burpee scale that will allow you to have at least 30 seconds to work every round.

Nutrition Note: Day 12 of 40. Pre-made meals.  If you find it difficult to meal prep each day, pre-made meals could be a great option for you.  Below are 4 options for where you might find meals on the go:

Kettlebell Kitchen – You’ve probably already heard of this one as the meals get delivered to our gym twice a week.  If you are interested in trying out KBK, the code ironcross will get you $25 off your first two orders.  You will need to order a week in advance so plan accordingly.

Snap Kitchen – There is a snap kitchen located in Malvern which sells meals on par with KBK.  Good food with quality ingredients and the macros are right on the label.

Forestas – This is the old timey market across the street from our 800m turn around!  If you’ve never been in there, it is worth checking out.  They’ve got some meals prepped that are old school: meatloaf, green beans and mashed potatoes, roast beef with veggies and some options less aligned with our challenge.  Are there breadcrumbs in the meatloaf? Probably.  Is it better than bailing and grabbing McDonalds? Definitely.

Giant – In the deli section of giant are a few meals of vastly varying quality and quantity.  You can get mac and cheese with pork in it (don’t do it!) or chicken and broccoli with white rice.  Take a look at the label as some of these meals are designed to be for a small family or at least split in two.

If prep time is short or if you are simply looking to change up your menu, these can be some great options to keep you going!

EMOM for 25 minutes of:

• 1 power snatch

WOD Notes:  The goal today is to increase gradually over the course of 25 minutes.  If you are newer to snatches and don’t feel comfortable going heavy, it may be worth hitting 2 or 3 power snatches each minute.

Nutrition Notes:  Day 11 of 40.  If you haven’t checked out the Phoenixville Farmer’s Market yet, it’s a great place to buy fresh and local meat, eggs, fruits, and vegetables. The market is open on Saturdays from 9:00am until 1:00pm at 200 Mill St (under the Gay Street bridge). Any given Saturday there’s a decent chance you’ll run into another ICAer there! Just be warned – there’s a decent selection of baked goods too, so bring your resolve with you if you go! For a list of providers click HERE (not all are present each week).

With a partner complete for time and distance:

• 6x800m run
• Max distance row

WOD Notes: Each person will complete 3 x 800m runs.  While one partner runs, the other will row.  When the runner returns the partners will switch.  We will record two results: time for the team to complete 3 miles of running and total meters rowed. Those who don’t run can sub 1.5 miles on the airdyne bike or 800m on the ski erg. (Note: each run interval should be less than 5 minutes; modify distance if needed.)

Nutrition Note: Day 10 of 40.  You’re 25% of the way there!  Finding a quick snack on the go while keeping to as few ingredients as possible can be challenging.  One of the bar options we use is from the DNX company.  They have a host of meat based bars that taste pretty good and generally have between 10 and 15 grams of protein and around 10g of fat.  Most of the options have very little carb. At a little under $3 per bar, they typically won’t end up as an every day option but can help you stay on track in a pinch.  You can check out their site HERE if you are interested.

“Diane”

Complete 21-15-9 reps for time of:

• Deadlifts (225/155#)
• Handstand push ups

WOD Notes:  Compare to 190320.

Communitty Notes: Happy birthday Ray Z!

31Heroes Notes: The fundraising totals are in, and ICA took 3rd place worldwide this year! We raised $3,794 to help support the families of the 31 heroes and veterans suffering from TBI and PTSD. Thank you to everyone who participated and donated! Congratulations to CrossFit Midtown for taking 1st with more than $10,000 raised, and Hudson River CrossFit who raised $4,898 and took 2nd. We are already getting excited for 31Heroes 2020, which will our 10th 31Heroes fundraiser!!

Nutrition Notes:  Day 9/40.  Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:

Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift)

Then 

3×10 close stance goblet squats

WOD Notes:  This squat day is as much about ideal positioning as it is about moving heavy weight.  Focus on maintaining a stable position at the bottom of that 3rd squat and try to keep from continually sinking during the pause.  This will limit the overall weight you move but will give you a great leg day and help to refine your technique.

Community Notes:  Happy Birthday to two of our newer ICAers: Watson and Gisela!

Nutrition Note:  Day 8 of 40.  Today’s food guide takes you to Panera Bread.  If Panera is an option for you, you can choose from several grain bowls and salads to keep in line with the nutrition challenge.  Their online menu (found HERE) is helpful in that it allows you to customize your meal and see what happens to the macros.  For example, if you order the Mediterranean grain bowl without cheese, it comes out to 29F/67C/40P for a total of 690 cal.  If I were ordering this meal, I’d likely remove the lemon tahini and hummus which changes the profile to 14F/56C/36P for a total of 480 cal.  As always, it is beneficial to plan and create your meal before you get to the restaurant so you know how that meal will fit your plan!

With a partner complete 2 rounds for time of:

• 100 Russian KB swings (70/53#)
• 80 box jumps (24/20″)
• 60 toes to bar
• 40 burpees
• 200m run

WOD Notes:  One athlete will work at a time except for the 200m run which both athletes will complete together.  You must complete all the reps at one station before moving to the next, but reps can be split between partners however you’d like. There will be a 30 minute time cap.

Nutrition Note: Day 6/40.  A good place to grab a quick bite and stay true to the challenge is Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P.  We recommend calculating the macros before you go, because the numbers can add up quickly…  A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!

Split Jerk 2-2-2-2-2

Then

5 R/5L Turkish get ups (as heavy as possible)

WOD Notes: Each set will consist of 1R+1L split jerk. Do your weaker side first!
Nutrition Notes: Day 5/40. What are you doing to set yourself up for success over the next 3 days – your first weekend of the challenge?! Many of us ace our food prep on M-F, but Saturday and Sunday throw our normal routine into choas. We’re stuck in the car running errands or traveling, we go out on the town, attend family gatherings, watch football games, etc. It’s important to have a plan for what you’ll eat (and when you’ll eat it). Don’t wait until you’re hungry to plan your next meal – that will increase the likelihood of making poor food choices. We recommend that you write down your meal plan first thing every morning… When it’s in writing, you’re more likely to stick to it!

Complete 3 rounds for time of:

• 400m run
• 50 bicycles
• 25 hang muscle snatches (65/45#)

WOD Notes: The hang muscle snatch starts with the bar somewhere between your knees and hips, and ends overhead on straight legs. See a video demo HERE. Choose a weight that feels light and allows you to complete all 25 reps in no more than 3 sets even when tired. If you have shoulder pain, modify to hang muscle cleans at a slightly heavier weight.

Community Note: Good luck to John, Boelker, Ricky, Dan E, Steve M, and DE, who are competing at the Rock of Ages III competition this Saturday at Central Bucks CrossFit! As always, spectators are welcome and encouraged! For more info check out the event Facebook page HERE.

Nutrition Note: Day 4/40.

Whether you’re following Level 1 or Level 2, make it a goal to eat protein with every meal. An easy source of protein for on-the-go is a pack of tuna, chicken, or salmon. One of our favorites is this buffalo tuna, good for 15 g protein, 1 g fat and 1 g carb. Pair it with a small banana or medium sized apple (approximately 20g carb), and you have a decent little afternoon (or post-WOD) snack.

AMRAP in 12 minutes of:

• 100 double unders
• 15 front squats (155/105#)

WOD Notes:  Choose a front squat weight that will allow you to get through each set of 15 in no more than 3 sets, even late in the workout.

Community Notes:  Happy Birthday Sofia!

Nutrition Note:  Day 3/40. What is gluten and why are we avoiding it? Gluten is a family of proteins found in grains like wheat, rye, and barley. It’s in bread, pasta, cereals, baked goods, and most processed foods. Individuals with celiac disease are gluten intolerant and sensitive to even the smallest amounts of gluten. However, many non-celiac individuals also react negatively to gluten, experiencing bloating, tiredness, stomach pain, or diarrhea. The best way to find out if you are sensitive to gluten is to follow a gluten-free diet for a few weeks and note how you feel. Then re-introduce gluten and see if you react negatively. For our challenge, we’re asking you to eliminate gluten for 6 weeks. You should get the bulk of your carbohydrates from fruits and vegetables, and when you need a higher density carb there are many gluten-free grains including oats, rice, corn, and quinoa.

Deadlift 5×5 (75% 1RM)

Then

Accumulate 1 minute of scales left, 1 minute of scales right.

5 minutes of posterior chain stretching or twisting

WOD Notes:  Check out a back scale HERE and a front scale HERE.

Community Notes: Happy Birthday Ben!

Nutrition Challenge Day 2:  We will periodically offer some suggestions of how to eat on the go while sticking to the principles of the challenge.  Today we start with the cobb salad at Wawa.  Note the macros include the cheese which was separated nicely in a small container.  With the cheese removed the macros would come to approximately 8F/7C/26P.  Those of you looking for more carb could also grab a banana or cup of fresh fruit.  Are the ingredients perfect? No.  Does it beat out a hoagie?  Yes!

“2019 Nutrition Challenge Performance Test”

Buy-in:

• Max consecutive strict pull ups

Complete for time (15 min cap):

• 1000/800m row
• 40 wallballs (20/14# to 10/9′)
• 30 medball sit ups (20/14#)
• 20 burpees
• 10 power clean and jerks (135/95#)

WOD Notes: You do not need to be participating in the nutrition challenge in order to come in and do this workout tomorrow. We will run 2 heats so everyone has a partner/counter.

Nutrition Challenge Day 1:  IT’S GAME TIME!!!! Our 2019 Fall Nutrition Challenge starts tomorrow morning. That means 40 days of determination and clean eating! If you’ve been living under a rock and haven’t seen any of our nutrition challenge posts, click HERE to read all about it.  And if you’ve been procrastinating, there’s still time to sign up! Add your name to this spreadsheet and talk to us ASAP to set up an eating plan.

For our *52* currently registered challenge participants – spend some time tonight figuring out your meals for tomorrow. Having a plan in place makes it infinitely more likely you’ll succeed! Remember that all participants are expected to keep a food log for the duration of challenge, and complete the performance test on 9/9 and 10/18. Questions or concerns? Hit us up by email or on the ICA Nutrition Facebook group. Let’s do this ICA!!!

Community Notes:  Happy Birthday BWat, Coach Heather, and Sydney!

Overhead Squat 3-3-3-3-3

Then

4x8R/8L  front frack KB step ups

WOD Notes:  Compare to 180711.

Complete 5 rounds for time of:

• 10 thrusters (135/85#)
• 15 ring dips
• 20 hollow rocks

WOD Notes:  Each movement should take less than a minute.  Modify weights and reps as needed to meet this goal.

Inbody Notes:  We have expanded the schedule to accommodate appointments for the inbody scans!  There are now some earlier time slots available on Saturday and some time slots available Friday (today) in the evening.  Please sign up for a specific time (not just Saturday 6:30-8:30) by clicking HERE and selecting the tab at the bottom for the day you are hoping to come.

Run 1 mile.

Rest

Run 1 mile.

Rest

Run 1 mile.

WOD Notes:  The rest will be approximately 5 minutes between efforts.  The goal is to spend fewer than 30 minutes running.  That may mean 1, 2 or 3 of the runs are swapped for 800m to get the desired time domain.  Run fast!

Nutrition Notes: If you signed up for an inbody scan Thursday (tonight) or Saturday, please go to the sign up sheet HERE, select the tab at the bottom for Thursday or Saturday and sign up for a time slot.  Please arrive 10 minutes before your appointment time.  Additionally we have extended the Saturday AM window until 9:30 am for scans.

Reminder of guidelines for the most consistent results on the inbody:

• no working out within 8 hours
• no eating within 4 hours
• use the bathroom before the scan

Hang Clean 1-1-1-1-1

WOD Notes:  Today there will be a brief discussion and Q&A at the start of each class regarding the nutrition challenge that starts Monday!  Compare hang clean to 170603.

Community Notes:  Happy Birthday to Cindy and Lombardi!

“Open 17.1”

Complete 10-20-30-40-50 reps for time of:

• DB snatches (50/35#)

Complete 15 burpee box jump overs (24/20″) after each set.

WOD Notes:  Compare to 170224.

KBK Note: Reminder that Kettlebell Kitchen orders are due by Wednesday at midnight for delivery on Sunday, just in time for our Fall Nutrition Challenge. New customers can use code “IRONCROSS” for $25 off your first 2 orders.  If you’re considering the KBK Method (12 meals/week for 4 weeks along with nutritionist support), click HERE for more info.

“Filthy Fifty”

Complete for time:

• 50 box jumps (24/20″)
• 50 jumping pull ups
• 50 KB swings (53/35#)
• 50 walking lunges
• 50 knees to elbow
• 50 push presses (45/35#)
• 50 banded good mornings (green band)
• 50 wallballs (20/14# to 10/9′)
• 50 burpees
• 50 double unders

WOD Notes:  Compare to 170415. 

Community Notes:  Happy Birthday Fili!

Complete 4 rounds for time of:

• 250m run
• 25 ft handstand walk
• 250m run
• 25 wallballs (20/14# to 10/9′)

WOD Notes:  The scaling options for the handstand walk are, in order: handstand hold with 20 shoulder touches, handstand hold for 30 seconds, or 3 to 5 wall climbs.

Community Notes:  Happy Birthday Steve K!

Banded Deadlifts 10×2 (50% 1RM on bar)

Take 10 minutes to stretch something that is tight.

WOD Notes:  Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350 should use purple, 350+ should use green.

Community Notes:  Happy Birthday Coach Iggy!

“Sage”

AMRAP in 20 minutes of:

• 8 power clean and jerks (155/105#)
• 28 double unders
• 15 toes to bar

WOD Notes:  Compare to 180828.

Community Notes:  Happy Birthday Barry!

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

• Box jumps (30/24″)

Complete 2 rope climbs after each set.

Community Notes: Happy Birthday Stacey and Sage!

Back Squat 2-2-2-2-2

Then

3×8 good mornings (50% 2RM)

WOD Notes:  Compare to 190529.

Community Notes:  Happy Birthday Coach Tanya!

Complete 3 rounds for time of:

• 800m run
• 10 power snatches (135/95#)
• 10 bar muscle ups

WOD Notes:  The power snatches in this workout should take less than 2 minutes.  If you don’t feel comfortable with a barbell snatch, you can do 10R/10L DB snatch (70/50#).  The sub for bar muscle ups will be 10 pull up and 10 push ups.

Schedule Notes:  On Labor Day we will have classes at 7:30, 8:30 and 9:30 am.  All other classes that day are cancelled.

Bamboo Bench Press 3×20

Then

1 Board Bench Press 2-2-2-2-2

WOD Notes:  A 1 board bench press is done with a small board on your chest.  It eliminates the bottom 1.5″ of the motion and typically (but not always) allows you to move a little more weight.  It also helps you work through the normal “sticking point” in a bench press.

Event Notes:  If you’re around tomorrow between noon and 3 come out to the Phoenixville Fitness Mixer at the Rootdown Biergarten!  Cost is $10 cash at the door.  You can find more details via Facebook by clicking HERE.

Community Notes:  Happy Birthday Shawn C!

“Ringer 1 and Ringer 2″ (2019 Games Events 10 and 11)

Complete 30-20-10 reps for time of:

• Calorie row 
• Toes through rings

Time cap 9 minutes. At the 10 minute mark, 

Complete 15-10-5 reps for time of:

• Overhead Squats (135/95#)
• Burpees

Total cap 18 minutes.

WOD Notes:  Here’s your chance to test out another 2019 Games workout!  The Games version used an air bike in place of the row, required a vertical jump at the top of each burpee (touching a set of rings), and had shorter time caps. We did not change the weight of the overhead squat, so keep that in mind when you are planning your weight… the Rx weights are heavy! Slower rowers should consider scaling to 21-14-7 calories.

Community Notes:  Happy Birthday KtM!

3 rounds for time of:

• 50 jumping squats w/ medicine ball (20/14#)
• 30 sit ups w/ medicine ball (20/14#)
• 10 chin ups w/ medicine ball (20/14#)

WOD Notes: Click HERE for a demo of the jumping squats; HERE for a demo of med ball sit ups; and HERE for a demo of med ball chin ups.

Shoulder Press 1-1-1

Push Press 3-3-3

Push Jerk 5-5-5

Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town.  Cost is $10 cash at the door which gets you a great team workout with other like minded athletes and a beer or soft drink of choice afterwards!  You can RSVP and find out more info HERE.

Community Notes:  Happy Birthday Natalie Murray!

AMRAP in 15 minutes of:

• 400m run
• 15 bodyweight deadlifts (NTE 60% 1RM deadlift)

WOD Notes:  Compare to CrossFit.com from 190815.

Community Notes:  Happy Birthday Rey!

With a partner complete for time:

• 50 handstand push ups
• 75 thrusters (95/65#)
• 100/70 cal row
• 75 box jumps (24/20″)
• 50 pull ups

WOD Notes:  With one partner working at a time, complete all the movements above in order.  You may change who is working at any time and the work does not need to be (nor can it be) split evenly.

Community Notes:  Happy Birthday Johnny!

Complete for time:

• 200 burpees

WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include 100 or 150 burpees for time. There will be a 25 minute cap on this WOD. Compare to 180813.

Community Notes:  Happy Birthday Zoe, and Zoo!

Deadlift 2-2-2-2-2

Then

21-15-9 reps:

• Deadlifts (50% 2RM)
• Cal row

WOD Notes:  Compare to 180915.

Community Notes:  Happy Birthday Mike D!

Complete 5 rounds for time of:

• 20 second chin up hold
• 60 double unders
• 10 DB hang snatches (50/35#)
• 10 DB hang clean and jerks (50/35#)

WOD Notes:  This workout is an ICA modification of a CrossFit Games workout that is listed below.  If you are really solid on some of these movements, feel free to swap them out!

5 rounds for time of:

• 1 pegboard ascent
• 100 double unders
• 10 DB hang split snatches (80/55#)
• 10 DB hang clean and split jerks (80/55#)

Run:

• 400m (80%)
• 250m (90%)
• 8x100m (100%)

Then 100 dead bugs NFT (50R/50L)

WOD Notes: Those of you with any kind of hamstring issues should not hit a full sprint today.  Use it as some good old fashioned conditioning!  Those of you who love to sprint, get ready.

31Heroes Notes: Thank you to everyone who participated in our 9th annual 31Heroes fundraiser! We are currently sitting in 4th place for total amount raised with a total of $2810. Once the site is updated to reflect the donations we collected at the event, we should jump to 3rd place with a total of over $3600! Our team donation page will remain open until August 31st, so there’s still time if you wanted to contribute. Thank you team ICA!

Snatch 1-1-1-1-1

Clean and Jerk 1-1-1-1-1

WOD Notes: Compare clean and jerk to 180707.  Compare snatch to 190409.

Community Notes: Happy Birthday Alexa!

Complete 50-40-30-20-10 reps for time of:

• Wallballs (20/14# to 10/9′)
• Pull ups (half reps)

Community Note:  After our 31 Heroes event this weekend we ended up with a lot of extra chicken wings from Uncle B’s.  Anyone interested should bring a container and grab some out of the fridge.  There’s some pizza too.

“31Heroes – Workout to Remember”

In teams of 4, complete as many reps as possible in 31 minutes of:

• 200m sandbag run
• Thrusters
• Rope climbs
• Box jumps

Event Details: For full event details, head on over to our Event Page! A few highlights:

• The box officially opens at 7:30am; feel free to arrive earlier if you want to help set up.
• Opening announcements are at 8:15am and the first heat kicks off at 8:30. Heats and teams can be found HERE.
• BYO folding chairs, canopy tents, adult beverages, favorite snacks, yard games, etc to create a “tent city” in the parking lot!
• There are no vendors this year, so we’ll allow parking in the back row (against the grass) up until 8:00am. Please do not park along the building. After 8:00am, the lot will be blocked off for safety of our runners and spectators. You can park in any of the lots highlighted below.
• We extend a warm welcome to our 2 teams from CrossFit Rage. Thank you for your support!
• Please stick around for our group photo and ICA’s 8th anniversary celebration, immediately after the last heat!

Thank you for 8 amazing years, ICA! We are grateful for each and every one of you, and hope to be a part of your #fitlife and #fitfam for years to come!

2019 CrossFit Games Event 3 – ICA Version

3200 meter ruck (5/15/25/35 pounds)

WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight. Bring your own backpack! If you don’t have a sturdy pack available to you, our weight vests and wreck bags are up for grabs first come first serve. Ruck runs are slow but heavy… you may not be able to run the entire time, but you should always keep moving. If you think you’ll primarily be walking, consider doing shorter distances at heavier weight. There will be a 30 minute time cap on this WOD. (FYI – Athletes at the Games did a 6,000 meter ruck with 20/30/40/50 pounds. The fastest time was 24:00.59.)

Community Notes: Happy birthday Tom S and Curtis!

Shoulder Press 2-2-2-2-2

Then

Alternating Tabata (8 rounds each) of:

• Shoulder presses (50% 2RM)
• Sit ups

WOD Notes:  Compare to 130308.

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power cleans (135/95#)

WOD Notes:  Compare to 180718.

31 Heroes Notes:  There have been a few updates to the schedule.  They can be seen HERE.  For teams of 5 athletes, 2 athletes will “pair up” and complete work simultaneously at each station. You’ll share a bar, box, and rope, but should have access to 2 wreckbags. For teams of 3 athletes, the rope climb and thruster stations are combined, and that athlete can move back and forth as desired.

Community Notes:  Happy Birthday Missy!

2019 CrossFit Games Event 1 – ICA Version

Complete 4 rounds for time of:

• 400m run
• 3 rope climbs
• 7 snatches (135/95#)

WOD Notes:  For the games athletes, the rope climbs were legless and the snatch weight was 185/130#.  Anyone who wants to attempt this with legless climbs is welcome.  The sub for rope climbs will be a 30 second hanging tuck per round.  The games imposed a 20 minute cap but ours will be 25 minutes.

Schedule Notes:  On Sunday (8/11), there will be only one class held at 9:30 am.  Yoga is still on for 11:15!

Front Squat 1-15-1-10-1-5-1

Event Notes: Click HERE to see the 31Heroes teams and heat times! We can’t wait for Saturday!!!

Complete 20-16-12-8-4 reps for time of:

• Hang power cleans (135/95#)
• Toes to bar

Community Notes:  Happy Birthday Elissa!

AMRAP in 15 minutes of:

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

Bench Press 5×5

Then

Complete 3 rounds NFT:

• 15 floor presses (50% 1RM bench press)
• 20 floor wipers (50% 1RM bench press)

Complete for time:

• 1000m row
• 800m run
• 200m lunges
• 800m run
• 1000m row

WOD Notes:  In large classes, half the class will start on the run and the other half will start on the row.

Games Notes:  The CrossFit Games start today!  You can watch some events over the next few days by clicking HERE.

Complete 3 rounds for time of:

• 30 box jumps (24/20″)
• 30 push presses (95/65#)

WOD Notes:  Happy Birthday Frank N!

Deadlift 1-1-1-1-1

Then

3×10 KB swings (AHAP)

31Heroes Notes:  Tomorrow (July 30) is the last day to sign up for 31 Heroes! This is one of the most fun events of the year and we want YOU to be a part of it! Whether you’re brand new to CrossFit or an experienced member, we guarantee a fun morning of sweat and camaraderie followed by an afternoon of delicious Uncle B’s BBQ. If you don’t have a team, no problem, just sign up as a free agent and we’ll put you on a team. If you need help picking the right level for you, ask a coach. And if you won’t be in tomorrow and haven’t yet signed up, please email us with your requested level. We’ll put out teams and heat assignments next week! For more information check out our event post, HERE. Please also remember to donate to our team, HERE!

Complete as fast as humanly possible:

• 400m run
• 30 DB snatches (50/35#)
• 20 burpees

Rest for the remainder of 9 minutes and repeat for a total of 3 rounds.  We will record the time for each round.

WOD Notes:  The goal in this workout is for each movement to take ~2 minutes or less so that you end up with at least 3 minutes of rest between rounds.  Modify the distance (250m) or rep scheme to properly match the time domain.

Community Notes:  Happy Birthday Dominika!

Back Squat 3-3-3-3-3

Then

3×20/15 cal sprint row

WOD Notes:  Compare back squat to 190327.

“Carver”

Complete for time:

• 7 wall climbs
• 27 deadlifts (205/125#)
• 20 pistols
• 13 power cleans (205/125#)
• 7 muscle ups
• 27 wallballs (20/14# to 10/9′)
• 20 box jumps (24/20″)
• 13 strict pull ups

WOD Notes:  This WOD was designed for Carver’s 1st birthday, and has become an annual benchmark in his honor! It consists of some of John and Nikki’s favorite movements in the gym. (Can you guess which were Nikki’s and which were John’s?) The scale for muscle ups is 3x push ups.  Compare to 180727.

Community Notes:  Happy Birthday Amanda!

Complete 4 rounds for time of:

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

WOD Notes:  Athletes will complete 6 laps of the 400m course. Start with DBs lined up at the garage door. Run the first 400m. Pick up the DBs and complete HALF of the 400m course. (Out to the stop sign, turn around, stop just shy of our driveway.) Leave the DBs and run another 400m. Pick up the DBs from their resting spot and return to the garage door area. Repeat. Compare to 181009.

Community Notes: Happy Birthday Nikki K!

Thruster 1-1-1-1-1

Then

4x8R/8L DB Z presses

WOD Notes:  The bar can be taken from the rack today however anyone looking for extra clean practice is welcome to go from the floor.  Compare thruster to 180324.  The secondary purpose of the thruster today is to guage which bar to use during 31 Heroes.  As you warm up to your 1 rep, try to hit your 31 Heroes weight for 3 to 5 reps to make sure it is doable.

Complete for time:

• 100 double unders
• 50 second L-sit hold
• 100 double unders
• 50 hollow rocks
• 100 double unders
• 50 abmat sit ups
• 100 double unders
• 50 Russian twists (25/15#)

Community Notes:  Happy Birthday Ricky!

Complete for time:

• 100 wallballs (20/14# to 10/9′)
• 75 pull ups
• 50 power clean and jerks (135/95#)

WOD Notes:  There will be a 20 minute cap on this workout. If you don’t think you can finish but want a decent amount of work you could plan on spending 6 to 7 minutes on each movement.

Community Notes:  Happy Birthday Karen Smith!

“J.T.”

21-15-9 reps for time of:

• handstand push ups
• ring dips
• push ups

WOD Notes:  The prescribed HSPU will be strict.  For those who won’t be doing HSPU and/or ring dips, you can take the route of barbell shoulder presses at 65% 1RM press, bent over rows in place of ring dips (same bar) and push ups.  Compare to 141128.

Front Squat 5-5-5-5-5

Then

3 rounds NFT:

• 20 pistols
• 40 bicycles

WOD Notes:  Compare to 181109.

Complete 5 rounds of 1 minute at each of the following stations:

• Row (1 cal = 1 rep)
• KB swings (53/35#)
• Burpees
• Rest

Community Notes:  Happy Birthday Joel!

“Nancy”

Complete 5 rounds for time of:

• 400m run
• 15 overhead squats (95/65#)

WOD Notes:  Compare to 180818.

31Heroes Note: Sign up sheets are on the desk for our 31Heroes Fundraiser – coming up on August 10th! This is our 9th year hosting the fundraiser, and we’ll also be celebrating ICA’s 8th anniversary. Sign up by July 30th as a free agent (1 person), a free agent pair (2 people), a partial team (3 people), or a full team (4 people). All team members must complete the WOD at the same level. See our event post for more details, and ask any coach or long-term member if you have questions!

Community Notes: Happy birthday Pat B!

Split Jerk 1-1-1-1-1

Then

50 yds R/L overhead DB walking lunges (50/35#) 

WOD Notes:  Compare to 190206.

Partner interval 30 rounds for time of:

• 2 deadlifts (~80% 1RM)
• 1 rope climb

WOD Notes:  In this workout, partner 1 will complete 1 full round while partner 2 rests, then switch.  Some scales for rope climbs include: 3 pull climbs (go as high as you can on 3 pulls), 5 pull ups, or 5-10 ring rows.  Pick a form of deadlift that is efficient for you.  Stack the bar on plates or go for sumo as needed.

“Kelly”

Complete 5 rounds for time of:

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

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!  One scaling option for this WOD is to do 3 rounds instead of 5. Another option is to do 1/2 reps of box jumps and wall balls. We would also entertain partner offers (both run, split reps inside).  Compare to 180713.

Complete 3 rounds each for time of:

• 500m row
• 20 push presses (115/75#)
• 20 toes to bar

WOD Notes:  Start a round of the workout every 8 minutes.  There will be a 6 minute cap on any individual round so that you get at least 2 minutes rest before the next. Pick push press and T2B scales that allow you to complete each movement in 2-4 sets when tired (i.e., 5-10 reps at a time).

Community Notes:  Happy Birthday Jason S!

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

WOD Notes:  This is a high volume sumo deadlift day.  Feel free to elevate the barbell with plates if it puts you in a more ideal position. Anyone concerned about doing the set of 15 or 10 heavy can do 1-5-1-5-1-5-1 instead.  The goal is to hit some heavy singles in between some really heavy longer sets.  The intent is NOT to PR your sumo but if you’re feeling awesome go for it!

Complete for time:

• 800m run
• 30 muscle ups
• 800m run

WOD Notes: The muscle up portion of this workout will get capped at 14 minutes on the clock.  The scales for muscle ups today will be bar muscle ups or burpee pull ups.

AMRAP in 12 minutes of:

• 10 hang power snatches (95/65#)
• 60 single unders

WOD Notes:  That is not a typo, today is single unders!  Who’s got 3 rounds in the first 2 minutes?

Community Notes:  Happy Birthday Moira!

Back Squat 4×6 (70-80% 1RM)

Then

30 backward lunges in place (30% 1RM back squat)

WOD Notes:  Alternate legs with each rep during the backward lunges.  Pick a weight that will allow you to do 30 unbroken; for some individuals this may be much lower than 30%. Compare to 161122.

With a partner complete 4 rounds for time of:

• 40/30 cal row
• 40 box jumps (24/20″)
• 40 burpees

WOD Notes:  One athlete will be working at a time and movements must be completed in order.  You can switch (rest to work or work to rest) at any time.

Bench Press 5-5-5-5-5

Then

• DB lateral raise 3×10
• Bent over DB row 3×10

Community Notes:  Happy Birthday Keith!

“Lumberjack 20”

• 20 deadlifts (275/185#) / 400m run
• 20 KB swings (70/53#) / 400m run
• 20 overhead squats (115/75#) / 400m run
• 20 burpees / 400m run
• 20 chest to bar pull ups / 400m run
• 20 box jumps (24/20″) / 400m run
• 20 dumbbell squat cleans (45/25# each) / 400m run

WOD Notes:  The warm up today will be very brief.  It would be a good idea to show up 10 to 15 minutes early to mobilize and warm up shoulders for this workout! Check out the original posting of this Hero WOD and see their story by clicking HERE.  Compare at ICA to 120903. If we’ve got any early risers out there, it would be great to have some hands on deck to help set up before the 7:30!

Community Notes:  Happy Birthday Stuart!

Complete for time:

• 800m run
• 15 thrusters (155/105#)
• 400m run
• 10 thrusters (155/105#)
• 200m run
• 5 thrusters (155/105#)

Kettlebell Kitchen Note: KBK has a special discount code for this week only! Place your order (HERE) before Wednesday at midnight and save 15% with code “4THOFJULY”. Meals will be available for pick up Monday 7/8 and Thursday 7/11.

Schedule Notes:  We’ve added a 7:30 am class this Thursday, July 4th and an 8:30 am class this Friday, July 5th to help meet the needs of those of you who have off.  See you in the gym!

Power Clean 3-3-3-3-3

Then

5×3 drop broad jumps

Take 10 minutes to find a 1 RM weighted push up.

Then AMRAP in 14 minutes:

• 10 pull ups
• 20 push ups
• 40 double unders

Schedule Notes: Come on in this Thursday (4th of July) for a fun hero WOD!  The schedule has been changed so there are 2 classes: 8:30 and 9:30 am.  All other classes that day have been cancelled.

Community Notes:  Happy Birthday Robbie!

Front Squat 2-2-2-2-2

Then

With a parter AMRAP in 8 minutes of:

• wallballs (20/14# to 10/9′)

WOD Notes:  Can any duos knock out 250? Compare front squat to 180324.

AMRAP in 20 minutes of:

• 5R/5L Turkish get ups (53/35#)
• 2 rope climbs
• 10 handstand push ups

Community Notes:  Happy Birthday Blythe!

Drag a sled 400m for time (25% SDC)

Then

AMRAP in 10 minutes of:

• 250m run
• 25 sit ups

WOD Notes:  There will be a little time between the sled drag and AMRAP.  In large classes, half will drag first while the other performs the AMRAP and then we’ll switch. The SDC, or sled drag coefficient, is the sum of your bodyweight and max deadlift.  This is a loose guideline!  You may have to go up or down a bit from that number to find the weight that you can drag 400m in less than 12 minutes.

Deficit deadlift 3-3-3-3-3

Then

Barbell hip thrusts 3×15 (50% 3RM)

Community Notes:  Congrats to Ricky who did a great job at his test class on Tuesday, and is now ICA’s newest coach!  You’ll be seeing his name on the schedule soon…

Schedule Notes:  We are happy to be adding a 9:30 class on Thursday mornings effective immediately!

“Fran”

Complete 21-15-9 reps for time of:

• Thrusters (95/65#)
• Pull ups

WOD Notes:  It’s here!  Come on in for the classic CrossFit benchmark.  Compare to 181229.

Coaching Notes:  Good luck to Ricky as he coaches his solo test class at the 9:30!

Run 1 mile.

Then complete 15 strict ring muscle ups NFT.

WOD Notes:  Benchmark mile day!  The scale for muscle ups will be either transitions or 30 ring dips.  Compare run to 180612.

Community Notes:  Happy Birthday Jim C!

With a partner complete in any order for time:

• 80 burpees
• 120 pull ups
• 160 box jumps
• 200/160 cal row

Only 1 partner can be working at a time.

WOD Notes:  You may split the work any way you like.  Ten rounds of 8/12/16/20 or tackle it as a big chipper, the world is your oyster!  Coed teams will do 180 cal on the row.

Community Notes:  Happy Birthday Paul!

Shoulder press 10×2 (80-90%)

Then

10 minutes to work on inversions

WOD Notes:  The shoulder press should be challenging right out of the gates today.  Pick a heavy weight and stay there for all 10 sets.

Community Notes:  Happy Birthday Steve M!

Complete 2 rounds for time of: 

• 800m run
• 20 cleans (135/95#)

WOD Notes: Pick a weight for the (squat) cleans that allows you to cycle small sets (i.e., sets of 3-5) and avoid dropping every single rep.  Also, for the sake of our eardrums, please load your bar in a way that doesn’t require metal plates, if at all possible. No need to use 1# plates on the women’s bar, it will count as 35# today!

Complete 2 rounds of max reps in 2 minutes at each of the following stations:

• Row (calories)
• Sit ups
• KB swings (53/35#)
• Push ups

WOD Notes:  Complete 1 cycle of 2 minutes at all 4 stations, then repeat.