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Daily WOD – Nov 19, 2018

9:00 pm

Nik working some jumps!

Complete for time:

  • 400m run
  • 20 back squats (115/75#)
  • 30 toes to bar
  • 20 back squats (115/75#)
  • 30 toes to bar
  • 20 back squats (115/75#)
  • 400m run

Community Notes: Missy’s dad runs a farm in Atglen, PA, and he has several extra turkeys this Thanksgiving. They are organic, free range, and live a great life of running around outside on a 33 acre farm each day. He has turkeys of varying sizes available for $4/lb. Anyone interested should contact Missy ASAP – orders are due by Monday evening for a Wednesday pickup in Phoenixville. Email mmblack012@gmail.com or text 484.347.1494 with your name and desired turkey weight.

Football WOD – Nov 18, 2018

9:00 pm

2018 Battle on Bridge St!

Complete 3 rounds for time of:

  • 10 DB thrusters (50/35#)
  • 15 burpees
  • 20 DB snatch (50/35#)
  • 25 double unders

WOD Notes: DB thrusters are two-armed, DB snatch are one-armed.

Community Notes: Thank you to everyone who participated in the Battle on Bridge Street! Huge shout out to the volunteers for your support; the event truly could not have happened without you! The day was a ton of fun and was a true testament to our ICA community. Last but not least, huge congratulations to Dave for putting on one heck of a competition! Very well done!

Battle on Bridge – Nov 17, 2018

9:02 pm

We are closed today for ICA’s inaugural Battle on Bridge Street competition! Spectators are welcome. Our primary parking lot will be closed, but you can park along Jefferson Street, across Bridge (at the apartments), or in the parking lot on the other side of our building. There will be food and apparel vendors and lots of action to keep you entertained. Registration starts at 7:00am, competition at 9:00am, awards around 3:00pm followed by an after party at Root Down. Guaranteed to be a ton of fun for competitors, volunteers, and spectators alike!

For those of you not competing, try this at-home WOD:

10 rounds of:

  • 5 burpees (advanced: 10 burpees)
  • 10 reverse lunges (5R/5L)
  • 15 sit ups

Daily WOD – Nov 16, 2018

9:00 pm

Pete P. working on some lunges!

Deadlift 3×8 (70% 1RM)

Then

3×10:

  • Russian KBS (single arm, heavy)
  • Bent over rows

50 Oblique crunches each side

Community Notes:  For those of you getting family pictures taken by Smith this Sunday, the location will be The Foundry (2 N Main St, Phoenixville).  You can park on the street or any of the nearby municipal lots.  The sign up sheet will be available on the desk until Friday evening.  After that, contact Smith directly (717 449 0712) if you still wish to sign up.

Open Gym – Nov 15, 2018

9:00 pm

Welcome Ryan B!

Due to road conditions, the gym is closed this evening.  Stay safe, stay warm and remember when you see someone stuck, as a deadlifter you are obligated to push them out!

Come in between 4:30 and 7:00 for Open Gym.  You can work on anything you like including a workout from the last week:

  1. Complete 5 rounds for time of 20 box jumps, 30 butterfly abmat sit ups, 40m walking lunges
  2. Front Squat 5-5-5-5-5 then 50 consecutive wreckbag front squats
  3. Complete 21-15-9 reps for time of: DB snatches (70/53#), pull ups, burpees
  4. With a partner complete 3 rounds for time of: 50 burpees, 50 RKBS (70/53#), 50 push presses (95/65#), 50 box jump overs (24/20″)
  5. Back squat 3-3-3-3-3 then 3 rounds NFT of 10R/10L Bulgarian split squats, 3 weighted box jumps, 25 banded good mornings.
  6. “Cindy” – AMRAP in 20 minutes of: 5 pull ups, 10 push ups and 15 squats

Schedule Notes: Coach Kehl will be running CFE at 5:30 am.  Check the comments tonight to see what he has in store.

Yoga Notes:  Join Amy tonight for a FREE yoga session tonight!  Tonight will be a more restorative (slower, hold positions longer) style of yoga than you’ve seen previously at ICA.  This would be an awesome tune up for anyone in the competition this weekend!

Community Notes:  Happy Birthday Alex D!

Daily WOD – Nov 14, 2018

9:00 pm

Welcome Rob M!

“Cindy”

AMRAP in 20 minutes:

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes:  Compare to 171107.

Daily WOD – Nov 13, 2018

9:00 pm

Hallowed ground Sillup!

Back Squat 3-3-3-3-3

Then

3 Rounds NFT:

  • 10R/10L bulgarian split squats
  • 3 weighted squat box jumps
  • 25 banded good mornings

Notes:  Welcome to the start of our annual power lifting cycle!  We are going to be prepping for an in house power meet (Jan 19th, mark your calendars) where you get to set a great strength benchmark for the start of the year.  Leading up to the meet, you’ll notice that the strength days tend to focus more on back squat, bench press and deadlift.  Over the next 10 weeks we’ll be performing close to a dozen training maxes (today included) where the intent is to increase in load to a heavy weight over multiple sets.  For the next 10 weeks, failing a heavy rep will come with a 30 burpee penalty!!! Ok, not really but that should be the idea, not one failed rep in the next 10 weeks.  There will be more accessory work than you are used to and if you can’t fit it all in in the hour, that is ok.  Prioritize good movements and get done what you can.  Quality of work is more important than quantity but if you can work efficiently, now is the chance to get quantity as well!

Daily WOD – Nov 12, 2018

9:00 pm

Danielle at the bottom of a thruster!

With a partner, complete 3 rounds for time of:

  • 50 Burpees
  • 50 Russian KB swings (70/53#)
  • 50 Push presses (95/65#)
  • 50 Box jump overs (24/20″)

WOD Notes: For this workout, you must complete the reps in order and only one partner will be working at a time.  Go fast!

Community Notes:  Happy Birthday Allison!

Football WOD – Nov 11, 2018

9:00 pm

KtS shouldering a stone!

Complete 21-15-9 reps for time of:

  • DB snatches (70/50#)
  • Pull ups
  • Burpees

WOD Notes:  For the DB snatches, you will be alternating hands each rep to the total rep count.

Daily WOD – Nov 9, 2018

9:00 pm

Daria farmer carrying the heavy bells!

Front Squat 5-5-5-5-5

Then

50 consecutive wreckbag front squats

 

OLY WOD

5×3 banded deads (50%)

Clean 1-1-1-1-1

Power snatch 2×10 (55%)

Then 5 rounds for time:

  • 5 clean and jerks (60%)
  • 10 c2b pull ups