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.

Workout of the Day

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

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

Rest 2 minutes between stations.

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

Community Notes:  Happy Birthday Sillup!

Workout of the Day

Complete 15 rounds for time of:

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

Time Cap = 20 minutes.

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

Community Notes: Happy Birthday Jenn T!

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

Workout of the Day

Deficit deadlift 3-3-3-3-3

Then

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

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

Workout of the Day

“Winter 2021 Nutrition Challenge Performance Test”

Part 1 – AMRAP in 10 minutes of:

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

Immediately into

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

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

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

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

Workout of the ExportDay

Row 5,000 meters for time

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

Community Notes:  Happy Birthday Bob Brown and Noelle!

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

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

Workout of the Day

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

• Push ups
• Sit ups
• Air squats

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

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

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

Workout of the Day

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

Then AMRAP in 4 minutes of:

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

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

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

Community Notes:  Happy Birthday Nadine!

Workout of the Day

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

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

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

Community Notes:  Happy Birthday Sean R!

Workout of the Day

“Open 17.4”

AMRAP in 13 minutes of:

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

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

Workout of the Day

Back Squat 8×3 (80% 1RM)

Then

Complete 3 rounds NFT of:

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

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

Workout of the Day

Complete for time:

• 800m run

Immediately into 3 rounds of:

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

Rest for the remainder of 10 minutes and repeat.

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

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

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

Community Notes: Happy birthday Tobin!!

Workout of the Day

“Jackie”

Complete for time:

• 1000m row
• 50 thrusters 
• 30 pull ups

WOD Notes:  Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It’s on the shorter side – generally in the 6-12 minute timeframe so get ready to crush it!   Compare to 200131.

Workout of the Day

EMOM for 15 minutes of the complex:

• Snatch + hang snatch

Then goal setting!

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

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

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

Workout of the Day

AMRAP in 14 minutes of:

• 15 power clean and jerks (95/63#)
• 20 floor wipers (10/side)

WOD Notes:  Choose a weight today that allows you to continually string sets of 3 to 5 together.  This should never drop to one at a time!

Workout of the Day

Complete 5 rounds for time of:

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

Time Cap = 25 minutes.

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

Workout of the Day

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

Then 3 rounds NFT of:

• 10 ATYTs
• 15 lateral raises

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

Community Notes:  Happy Birthday Bob Ka!

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

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

Workout of the Day

Complete 10 rounds for time of:

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

Time Cap = 20 minutes.

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

Workout of the Day

Complete for time:

• 5 bar muscle ups
• 500/400m row

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

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

Community Notes:  Happy Birthday Murray and Laura B!

Workout of the Day

EMOM for 20 minutes of the following complex:

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

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

Workout of the Day

Complete for time:

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

Time Cap = 25 minutes.

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

Community Notes:  Happy Birthday Jon G!

Workout of the Day

Complete for time:

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

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

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

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

Workout of the Day

Overhead Squat 10-8-6-4-2

Then

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

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

Workout of the Day

Complete 21-15-9 reps for time of:

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

Run 250m after each round.

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

Workout of the Day

“Fight Gone Bad”

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

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

Workout of the Day

Sumo Deadlift 5-5-5-5-5

Then EMOM for 6 minutes of:

• Even minutes: 20 landmine twists
• Odd minutes: 20 DB/KB overhead reverse lunges (10R/10L)

WOD Notes:  Take small-ish jumps today on your way to a heavy 5 rep max.  Ideally all sets will be above 65% of your 1RM.  Compare to 190927.

Workout of the Day

AMRAP in 15 minutes of:

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

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

Community Notes:  Happy Birthday Haven!

Workout of the Day

“Lyla”

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

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

Time cap = 25 minutes.

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

Workout of the Day

Push Press 3-3-3-3-3

Then EMOM for 5 minutes of:

• 6 handstand push ups

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

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

Workout of the Day

Partner Interval AMRAP in 18 minutes of:

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

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

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

Workout of the Day

AMRAP in 20 minutes of:

• Max consecutive bench presses (50% 1RM)
• 400m run

WOD Notes:  Complete as many reps on the bench press as you can without resting.  Once you put the bar down, complete a 400m run before beginning again!  In SugarWOD, you’ll record each round of bench pressing and it will total the reps for you.

Workout of the Day

Front Squat 8-8-8-8

Then complete 3 rounds NFT of:

• 10 pistols (5R/5L)
• 8 good mornings (50% 1RM front squat)

WOD Notes:  If you can’t do pistols yet, no problem!  This is a great chance to work toward developing one of the more elusive skills in CrossFit.

Workout of the Day

Complete 5 rounds for time of:

• 10 push presses (115/75#)
• 15 pull ups
• 20 box jumps (24/20″)

WOD Notes:  Choose a push press weight that will allow you to complete each round in 1 or 2 sets.  Ideally the pull ups should not take more than a minute in any one round.  If banded or strict, modify to 8 pull ups per round.

Workout of the Day

AMRAP in 15 minutes of:

• 7 overhead squats (135/95#)
• 17/13 cal row

WOD Notes:  Ideally the bar will come from the floor but racks are available.  Anyone that doesn’t want to go overhead can do this as a front squat (155/105#).

Workout of the Day

Banded deadlift 8×2 (60% 1RM deadlift

Then EMOM for 9 minutes of:

• 3 power cleans (minutes 0-3 @60%, 3-6@70%, 6-9@80%)

WOD Notes:  First day back in the gym!!!  Get ready to build some explosiveness.

Gear Notes:  If you borrowed a KB or DB during the last 3 weeks, please bring it back to the gym ASAP!  Make sure you show a coach specifically that you are bringing it back so we can check you off.

Workout of the Day

• 10 hollow rocks
• 20 crab toe touches
• 30 sit ups
• 40 KB/DB oblique crunches (20/side)
• 50 bicycle crunches (25/side)
• 40 oblique crunches (20/side)
• 30 sit ups
• 20 crab toe touches
• 10 hollow rocks

Complete 10 burpees after each movement.

WOD Notes: Go for large controlled sets of ab work today.  The intensity should come from taking as few breaks as possible and then sprinting the burpees! Crab toe touches are new movement for us – consult the video in SugarWOD for details!

Schedule Notes:  Due to the forecasted weather, we’re switching to a virtual workout instead of the parking lot.  You can get to the zoom link HERE (password: ICASTRONG).

Workout of the Day

“At-Home Elizabeth”

Complete 21-15-9 reps for time of:

• One-arm KB/DB squat cleans (right)
• One-arm KB/DB squat cleans (left)
• One-arm KB/DB push presses (right)
• One-arm KB/DB push presses (left)

WOD Notes:  It is supposed to be 50 degrees and Sunny tomorrow for the 10:00 am workout and you should be there!  With weather looking rough for Sunday, there is a chance this could be the last outdoor workout before we get to move back inside.

Community Notes:  Happy Birthday Christine!

Workout of the Day

Complete for time:

• 2000m row
• 200 double unders
• 2000m run

WOD Notes:  It’s time to kick off the new year!  This is a shortened version of the 2014 CrossFit Games event (3000m row, 300 DU, 3 mile run) and should be one heck of a conditioning day. We’ll kick off in heats and wipe down the rowers between heats. If you’re doing this at home and don’t have access to a rower, sub an additional 2000m run, 200 box step ups, or other cardio of your choice in the 8-10 minute range.

Schedule Notes: Join us in the parking lot at 10:00am!

Community Notes:  Happy Birthday Michelle!

Workout of the Day

Complete for time:

• 100 KB/DB deadlifts
• 80 double unders
• 60 KB/DB swings
• 40 hollow rocks
• 20 push ups

Rx = unbroken reps.

WOD Notes:  In years past, Dec 31 has always been our “Last Chance Open Gym” during which you could come in to try to knock a goal off your card on the last day of the year. Since the indoor facility is closed, we’re offering an at-home friendly WOD today instead. (Compare today’s WOD to 200504.) However, if you have equipment at home and you decide to go for a 2020 goal, please be sure to let us know about it! We have a “2020 Goals” WOD in SugarWOD where you can enter any such results. If you know how to navigate to your personal SugarWOD logbook, it would be a good idea to list it there as well so you have it saved as a benchmark for future tracking!

Schedule Notes: Indoor classes resume this Monday, January 4! Check your email for more info.

Community Notes:  Happy Birthday Danielle!

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 10 Turkish get ups (5R/5L)

WOD Notes:  Choose a weight for Turkish get ups that will allow you to complete multiple reps in a row.  If your regular weight does not work, you can use a gallon jug, a backpack with books or any other odd object.  Bonus points if it doesn’t have a good handle to hold (though you may want a helmet)!

Community Notes:  Happy Birthday Sean B and BWys!

Workout of the Day

AMRAP in 17 minutes of:

• 20 one-arm KB/DB Russian swings (10R/10L)
• 15 push ups
• 10 burpees

WOD Notes:  Choose a push up version/rep scheme that will let you get through the first 2 to 3 rounds in 1 or 2 sets.  Can anyone get 13 rounds??

Workout of the Day

Complete 4 rounds for max reps of:

• 1 minute KB/DB goblet squats 
• 2 minutes rest

Then lunge 200m for time.

WOD Notes:  If for some reason you can’t complete this outside, sub 200 reverse lunge steps in place for the 200m.

Community Notes:  Happy Birthday Bob Kruse (BK)!

Workout of the Day

Complete 8 rounds of:

• 12 one-arm KB/DB muscle clean and jerks (6R/6L)
• 12 box jumps

WOD Notes:  Ideally the muscle clean and jerks should be unbroken per side each round.

Schedule Notes:  There will be one outdoor workout tomorrow at 10:00 am!

Workout of the Day

AMRAP in 14 minutes of an ascending ladder of:

• 2 DB/KB complexes* (1R/1L)
• 10 double unders
• 4 DB/KB complexes* (2R/2L)
• 20 double unders
• 6 DB/KB complexes* (3R/3L)
• 30 double unders
• Continue adding 2 complexes (1R/1L) and 10 DUs until time expires

* Today’s complex will be a 1-arm hang squat clean-to-thruster + overhead lunge right + overhead lunge left (all with the same arm).

WOD Notes: Compare to 200418.

Schedule Notes:  There will be one outdoor workout at 10:00 am tomorrow!

At-Home Workout of the Day

Complete 15 rounds for time of:

• 5 burpees
• 10 sit ups
• 15 squats

WOD Notes: Today’s WOD is at-home only; the gym is closed today! There is no demo video or prescribed warm up, but spend a few minute doing jumping jacks, spiderman lunges, and your other favorite movements before jumping into the WOD. If you are feeling great, Rx+ is 20 rounds! (Try to note your time at 15 rounds for SugarWOD.) If you enjoyed too much egg nog, a quick 10 rounds will take the edge off!

Workout of the Day

Upper Body Strength Day

Complete 21-15-9 reps NFT of:

• Lateral raises
• Bent over flies
• Front raises

Then complete 2x max reps on each hand of:

• One-arm KB/DB push presses
• One-arm KB/DB floor presses

WOD Notes:  For the push presses and floor presses, complete as many reps in a row as you can on your right hand, then your left hand then rest 1 to 2 minutes and repeat.  After two rounds of push presses, then begin floor presses.

Schedule Notes: There will be 1 class today held at 10:00 am!

Workout of the Day

Complete for time:

• 800m run
• 40 KB/DB muscle snatches (20R/20L)
• 800m run
• 40 KB/DB reverse lunges (20R/20L)
• 800m run
• 40 KB/DB one-arm thrusters (20R/20L)

WOD Notes:  Choose a weight that will allow you to complete each movement in sets of 10 to 20 reps.  Adjust the run distance so it takes fewer than 5 minutes each round!

Workout of the Day

EMOM for 20 minutes of:

• 9 KB/DB Russian swings
• 7 KB/DB sumo deadlift high pulls
• 5 KB/DB goblet squats

WOD Notes:  Each round should take 30-40 seconds.  If after 5 minutes you feel it is too easy or too difficult, you can add or remove a rep from each movement to adjust.

Workout of the Day

AMRAP in 15 minutes:

• 5 handstand push ups
• 20 one-arm DB/KB bent over rows (10R/10L)
• 40 mountain climbers (20R/20L)

WOD Notes:  If you’re in the parking lot for this workout and want to do HSPU, we’ll set you up along the brick wall!  If you don’t want to do HSPU, you can scale to A-frame push ups or 2 wall climbs/round.  Compare to 200409.

Community Notes:  Happy Birthday Alison K!

Workout of the Day 

Complete 2 rounds of 1 minute at each station:

• KB/DB sumo deadlifts
• Toe touches
• Rest
• KB/DB suitcase deadlifts (30 sec/side)
• Side crunches (30 sec/side)
• Rest
• KB/DB one-leg opposite-arm deadlifts
• Butterfly ab-mat sit ups
• Rest

WOD Notes: Today is a deadlift strength day. The goal is to focus on technique, not reps! Your score is simply the weight you used. Anyone working out at home who has a barbell (and wants to use it) can do: Deadlift 3-3-3-3-3-3, building to a heavy triple.

Schedule Notes:  We have combined the 9:00 and 10:00 am classes into a single class at 9:30 am for tomorrow.  See you there!

Trail Run/Hike: Coach Dave and a few other folks are meeting up on Sunday for a run and hike (two separate groups) at the trails behind Lock 60. The invite is open to anyone who wants to join them! Meet at 11:00am at the Lock 60 parking area.

Workout of the Day

“12 Days of ICA”

• Day 1 = 1 push jerk (115/75#)
• Day 2 = 2 front squats (115/75#)
• Day 3 = 3 hang power cleans (115/75#)
• Day 4 = 4 deadlifts (115/75#)
• Day 5 = 5 pike push ups from box
• Day 6 = 6 KB front rack reverse lunges (53/35#, 3R/3L)
• Day 7 = 7 KB single arm thrusters (53/35#, 7R/7L)
• Day 8 = 8 KB swings (53/35#)
• Day 9 = 9 KB sumo deadlift high  pulls
• Day 10 = 10 box jumps (24/20″)
• Day 11 = 11 toes to KB
• Day 12 = 12 burpees

Time Cap = 35 minutes.

WOD Notes:

1. You do the workout like you sing the song. Round 1 you do Day 1 (push jerk). Round 2 is Day 2 + Day 1  (2 front squats + 1 push jerk). Round 3 is 3 hang power cleans + 2 front squats + 1 push jerk… etc.  It would be a great idea to show up with this workout written down so you don’t have to reference the whiteboard repeatedly!
2. Everything will be done outside!  If you have your own box, please bring it as that will likely be our limiting factor.  We almost never bring barbells into the parking lot in the interest of saving our plates and the lot itself.  Please choose a weight that will ensure you won’t drop the bar!
3. If you’d like to shorten the WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
4. Wear your most festive holiday outfits and ugly sweaters!!!!
5. If you haven’t made it to the final round (12 down to 1) by the 27 minute mark, consider skipping ahead to it.  That way you definitely get a shot at all the movements!

Workout of the Day

AMRAP in 7 minutes of:

• 7 KB/DB muscle snatches (right hand)
• 7 KB/DB muscle snatches (left hand)
• 7 burpees

Rest 3 minutes then AMRAP in 5 minutes of:

• 5 KB/DB muscle snatches (right hand)
• 5 KB/DB muscle snatches (left hand)
• 5 burpees

Rest 2 minutes then AMRAP in 3 minutes of:

• 3 KB/DB muscle snatches (right hand)
• 3 KB/DB muscle snatches (left hand)
• 3 burpees

WOD Notes:  This is a spin off of Saturday’s WOD, but designed to up the intensity! Round 1 you should go fast, round 2 go faster and round 3 is really fast. Snatches come from the floor each rep. The sub for snatches is KBS (14 KBS = 7R+7L snatches) and subs for burpees are jumping jacks (2 JJ = 1 burpee) or a row (1 cal = 1 burpee).

Community Notes:  Happy Birthday Kelly W and Rob R!

Workout of the Day

“Kettlebell / Dumbbell D.T.”

Complete 10 rounds (5 each side) for time of:

• 12 single-arm deadlifts
• 9 single-arm hang power clean*
• 6 single-arm shoulder to overhead

*Anyone who has a KB and is not comfortable with the HPC motion can do 1-arm Russian  KBS instead.

WOD Notes: If you have a barbell, we’ll also have the barbell version in SugarWOD so you have the option of completing the benchmark version.  Please do not bring barbells to the parking lot; they are for at-home only! If you’re coming to the parking lot, please come dressed in layers including hat and gloves, and you can remove layers as you warm up.  We did this workout during the 1st shutdown – compare to 200323.

Weather Notes:  We plan to hold Wednesday AM classes in the parking lot. It seems likely that we’ll have to switch to Virtual for the Wednesday PM and Thursday AM classes. Thursday PM will depend on the condition of the parking lot.  The easiest way to check the status of class is to consult Wellness Living, which will be updated as soon as make a decision, typically no later than 90 minutes before class. If you are signed up for a class and it gets switched to virtual, you will receive an email and text alert.

Workout of the Day

Complete 6 rounds each for reps and time of:

• 30 seconds max push ups
• 1 minute plank hold
• 200m run

Start a new round every 4 minutes.

WOD Notes:  Focus hard on the plank form!  Keep a slight hollow position and envision pulling your toes and hands toward each other.  Then DESTROY the runs.

Workout of the Day

Complete 10 rounds for time of:

• 30 double unders
• 15 Russian KB swings

WOD Notes:  The double unders should take under 45 seconds per round and ideally the KB swings should be unbroken.  Do your best to minimize transition time! Our gym ropes will not be available for use during outdoors WODs, so if you don’t have a jump rope, you can sub 30 lateral hops, 20 jumping jacks or 7 burpees.

Weather Notes:  We’re keeping our eye on projected rain in the schedule tomorrow.  At this time, all classes are remaining outdoors as scheduled.  We’ll update Wellness Living no later than one hour before class if we switch to virtual.  Anyone registered for class will get an email and text notification if we are NOT holding class in the parking lot.  If it is drizzling, we’re on (you are not made of sugar)!  If it is pouring, we’ll take it virtual. To join a virtual WOD, click the Zoom link on the right hand side of the blog. Passcode ICASTRONG.

Community Notes:  Happy Birthday Jon Z!

Workout of the Day

EMOM for 15 minutes of:

• 40 seconds KB/DB shoulder press – Right arm
• 40 seconds KB/DB shoulder press – Left arm
• Rest

Then

4 rounds for time of:

• 15 two-arm KB/DB push press
• 30 mountain climbers (15R/15L)

WOD Notes:  Today is a shoulder press strength day. The first part of the workout is an EMOM (every-minute-on-the-minute). That means Minute 1 you’ll shoulder press on your right arm for 40 seconds, then rest 20 seconds. Minute 2 you’ll shoulder press on your left arm for 40 seconds then rest for 20 seconds. Minute 3 is straight rest. Repeat for 15 minutes (5 rounds). Record the total number of shoulder presses completed on each arm and weight used.

Barbell Alternative: For athletes who have a barbell at home, we programmed an alternative version of the WOD, so you can get your barbell fix! Tomorrow is Shoulder Press 5-5-5-5-5 (working up in weight each set.) This can be done in place of the first part of the Daily WOD. The cash out remains the same (in SugarWOD as Daily WOD Part 2).

Schedule Notes: We’ve updated our class schedule based on feedback. The biggest change is that all Virtual classes have been converted to Outdoor classes. We will only run virtual classes on bad weather days. We’ll try to make the decision the night before, whenever possible. Also, we have adjusted the timing of the classes. Weekdays will now be at 5:30am, 9:00am, 4:00pm, and 5:30pm. Weekends/holidays will be at 9:00am and 10:00am. We’ll continue to make adjustments as needed based on class turn out and feedback. Thank you for your cooperation and understanding!

Workout of the Day

AMRAP in 14 minutes of:

• 14 KB/DB reverse lunges in place (7R/7L)
• 14 KB/DB snatches (7R/7L)
• 7 burpees

WOD Notes: This is a day to go hard!  None of the sets are big enough to stop you in your tracks so see how hard a pace you can push for 14 minutes.

This is our first day of outdoor/virtual training for the next 3 weeks.  Some reminders for those of you showing up to the parking lot:

1. Having a mat or towel or carpet or piece of cardboard on which to do burpees/warm up/stretch can go a long way toward keeping you comfortable outside.
2. Bring your own KB/DB with you! We’ll be signing out KBs and DBs for anyone that doesn’t have one from 9:30 to 10:00 am on Saturday and Sunday so that you can hit the at-home workouts as well.
3. We’ll have stations (marked with cones) set up in the parking lot.  Show up 5 minutes prior to class and come to a station.  We’ll take it from there!

Community Notes:  Happy Birthday Dana!

Workout of the Day

Complete 4 rounds for time of:

• 30 medicine ball cleans (20/14#)
• 30 bicycle crunches

Then run 1 mile.

Record total time (mile + 4 rounds).

WOD Notes:  The first part of this workout is designed to be fast!  I know some people can get through round 1 but I really want to see if anyone can get 2, 3, or 4 rounds unbroken.  Then run fast.  If you’d like to record your mile separately, there will be a spot available in SugarWOD.

Workout of the Day

Complete for time:

• 1000m row
• 20 handstand push ups
• 800m row
• 16 handstand push ups
• 600m row
• 12 handstand push ups
• 400m row
• 8 handstand push ups
• 200m row
• 4 handstand push ups

Time cap = 25 minutes.

WOD Notes:  Today is a great day to work on some handstands!  Scales will include reduced range of motion hspu, A-frame push ups, wall climbs or DB shoulder presses.  Choose a handstand version that will let you complete every round (of hspu) in  2 minutes or less.

Schedule Note: The holiday schedule is up! We are closed 12/25, and open mornings-only on 12/24, 12/31, and 1/1. From 12/28-12/30 there will be no 5am or 7pm classes, but we added a 10am! For the full schedule click here or visit Wellness Living.

Community Notes:  Happy Birthday Mike C!

Workout of the Day

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

WOD Notes:  Today is a LOT of deadlifting!  The goal is to hit 80 to 90% on all your singles and shoot for 65/75/85% on the 15/10/5 sets respectively.  This is a great chance to hit a huge workload and dial in your form for high volume deadlifting.

Community Notes:  Happy Birthday Landon!

Workout of the Day

AMRAP in 16 minutes of:

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

WOD Notes:  Today is a great day to work on breathing control. If you’re not careful, it’s easy to hold your breath on all three of these movements in the early rounds which will make the later rounds significantly more difficult.  Steady out of the gates is the way to approach this one. (Nikki’s note: John actually wrote that!!) If you haven’t picked up a plastic bracket for your mask yet, you may want to consider it today!  They’re available at the gym for $1. (Nikki’s Note 2: Don’t read too much into the rep scheme, trying to figure out a deeper meaning. There is none. John just likes prime numbers.)

Apparel Notes: If you ordered hoodies/joggers from the pop-up shop, the hoodies are in! Joggers will follow shortly; hopefully by the end of the week. Grab your hoodie next time you’re in! The boxes are by the desk and each order is individually bagged and labeled. Let us know if your gear doesn’t fit and you want to trade for another size; we may place a small re-order later this month to have some inventory at the gym, and we can help you make a trade. Thanks again to Rob R for setting up the shop and getting our gear to us in record time!

Workout of the Day

Complete 5 rounds, each for time, of:

• 400m run
• 15 power clean and jerks (95/65#)

Start a new round every 6 minutes.

WOD Notes: The goal is to have 3 minutes of rest (4 minute cap) each round.   If 3 minutes doesn’t seem reasonable, consider scaling to a 250m run or reducing reps on the power clean and jerks.  Choose a weight that will allow you to complete each round in 3 sets or fewer.  You’ll input each time in SugarWOD and it will calculate and report the average.  Compare to CrossFit.com on 200807.

Mask Notes:  Today’s workout is designed to be VERY intense.  We anticipate that you will run with your mask in hand and put it on at the garage door as you enter.  You are welcome to spend the rest period outside with your mask off as long as you continue to maintain social distancing!

Community Notes:  Happy Birthday Megan V!

Workout of the Day

Push Press 10-8-6-4-2 

Then

Complete 3 rounds NFT of:

• Max consecutive bent over rows (60% 2RM push press)
• 15 rear delt flies

WOD Notes:  Try to gradually increase in weight across each set of push presses.  If you fail to hit the rep scheme (get 5 reps instead of 6), do not repeat it.  Adjust the weight accordingly and move on to the next set.

Workout of the Day

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

• Burpees
• Box jumps (24/20″)
• KB swings (53/35#)

Time cap = 25 minutes.

WOD Notes:  If burpees are menacing for you, consider cutting them in half!

Olympic Lifting Notes:  Just a reminder that you can check out the Olympic lifting programming by going into SugarWOD and selecting the drop down next to “Workout of the Day”.  If you select “Weightlifting”, you can find out the Saturday AM workout by 8:00 pm on Friday!

Schedule Notes:  We are temporarily removing the THURSDAY 7PM from the schedule starting December 17. We will continue to offer the 7pm class on Mondays, Tuesdays, and Wednesdays. Thank you for your understanding!

Workout of the Day

Complete 8 rounds for time of:

• 10 deadlifts (225/155#)
• 10 ring dips

Time cap = 20 minutes.

WOD Notes:  The sub for ring dips today will be decline single arm floor presses with a KB or DB.  Choose a deadlift weight that will allow you to complete each round in 1 or 2 sets.

Workout of the Day

Box front squat 6×3 (~80% 1RM)

Then complete for time:

• 50 hollow rocks
• 100 bicycles
• 50 abmat sit ups

WOD Notes:  We’ll be using a “normal” front squat stance today (sometimes we go very wide stance on box squats).  The goal will be to put enough weight onto the box that it breaks momentum but not enough to let your body lose tension.

Rowvember Notes:  Congrats to the following athletes who completed all 10 workouts from our ROWvember challenge!! (If we missed you, please let us know.) Your pins are on the way and we can’t wait to see you display them with pride!

Workout of the Day

AMRAP in 15 minutes of:

• 20/15 cal row
• 20/15 push ups
• 10 two-arm KB/DB squat cleans (2×50/35#)

WOD Notes:  Choose a push up scale/rep scheme that will allow you to get through the first two rounds in 1 to 3 sets each.

Community Notes:  Happy Birthday Frank W!

Workout of the Day

Complete 9-15-21 reps for time of:

• Chest-to-bar pull ups
• Overhead squats (115/83#)

Time cap = 15 minutes.

Cash out:

Complete 3 rounds of:

• 15 seconds pull up static hold
• 15 seconds rest
• 15 seconds overhead squat static hold
• 15 seconds rest

WOD Notes:  The ascending rep scheme today certainly adds to the challenge of this workout.  Choose a scale that will allow you to complete the first round of OHS and pull ups in 1 or 2 sets each.

Workout of the Day

Deficit deadlift 5-5-5-5-5

Then complete 3 rounds NFT of:

• 8 good mornings (40% 1RM deadlift)
• 15 calf raises

WOD Notes: A deficit deadlift refers to setting up below your normal starting position.  You can do so by standing on top of a 25 or 45# plate.  If maintaining a neutral spine is difficult for you in a regular deadlift, then work on that today and don’t worry about pushing the range of motion further.

Nutrition Challenge Winners: We’re excited to announce the 2020 Fall Nutrition Challenge winners!  Congratulations to Katy Comber and Dave Boelker.  Katy is one of our newer members and she showed great commitment to the challenge.  She saw amazing results in terms of both performance and weight loss! Coach Dave has crushed the nutrition challenge for 8 years in a row and we are excited to officially recognize his efforts as one of the winners this year. On top of crushing the performance portion of the challenge, he started his challenge early and in 45 days dropped nearly 17 pounds!  Both winners will receive a $50 gift card to Kimberton Whole Foods and a free 30 minute personal training session.

Community Notes:  Happy Birthday Coach EQ!

Workout of the Day

Complete 2 rounds for time of:

• 10 power cleans (135/93#)
• 10 toes to bar
• 10 front squats (135/93#)
• 10 toes to bar
• 10 push jerks (135/93#)
• 10 toes to bar
• 10 thrusters (135/93#)
• 10 toes to bar

Time cap = 20 minutes.

Workout of the Day

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 190725.

Rowvember Notes:  The 10th and final Rowvember workout comes out tomorrow!  Monday is the last day to complete all 10 and earn a sweet pin.  Get it done!

Community Notes:  Happy Birthday Shania!

Workout of the Day

Bench Press 5×8 (70% 1RM)

Then complete 3 rounds NFT of:

• 10 banded push ups
• 20 banded chest flies

Schedule Notes:  Just a reminder that the 5:00 am and 6:00 pm classes are cancelled for tomorrow. We have, however, added a 3:00 pm open gym tomorrow.  If anyone missed the Firebird and wants to make it up, any of the open gyms would be a great time to do it!

Workout of the Day

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 ring muscle ups
• 10 hang power cleans (155/105#)
• 20 wallballs (20/14# to 10/9′)
• 30 double unders

Time Cap = 50 minutes.

OR

“The Firebird Express”

Complete 5 rounds for time of:

• 400m run
• 10 pull ups
• 10 hang power cleans (115/75#)
• 10 wall balls (20/14# to 10/9′)
• 20 double unders

WOD Notes: This is our “House WOD” and an annual Thanksgiving tradition! Compare to 111126, 121111, 131128, 141127 , 151126,  161124, 171123 and 191128. (we’re sorry to say the 2018 results were lost when we redid our website.) The sub for muscle ups is 2x push ups and pull ups (i.e., 10 pull-ups and 10 push-ups each round.) With this happening in a class setting, there will be 50 minute time cap to allow for warm up, instruction and clean up in the 90 minute class.

Cancellation Policy Note: Just a reminder that we waive the late cancel  fee (for cancelling within 4 hours of your class time) if you withdraw from a later class to attend an earlier class that same day.

Community Note:  Happy Birthday Dan T!

Workout of the Day

Complete 7 rounds for time of:

• 15 KB swings (70/53#)
• 5 weighted strict pull ups (35/20#)
• 15 box jumps (24/20″)

WOD Notes:  The KB swings are intended to be American (overhead). Choose a weight that will allow you to go unbroken through the first 4 rounds or more. If you modify to Russian, go for 21 reps.  Choose a weight for the pull up that will allow you to get through at least 2 rounds unbroken. Most athletes like to use a KB and hook their toe through the handle, or a DB held between their knees.

P3 Notes: Due to the holiday, P3 orders are due tonight, Tuesday 11/24, for Sunday pick up!