AMRAP in 15 minutes of:

• 3 power cleans (135/95#)
• 6 push ups
• 9 air squats

Schedule Notes:  Due to low attendance, the Friday noon class is being removed from the schedule.  We apologize for any inconvenience!

Power Meet Notes:  Heats for the power meet will be set in the next day or so.  Anyone looking to take part in the Wilks division (accounts for bodyweight differences) can weigh in on Thursday or Friday.   Get ready!

Community Notes:  Happy Birthday Eilish!

Complete 30-20-10 reps for time of:

• Cal row
• DB snatches (50/35#)
• Toes to bar

WOD Notes:  The reps for the DB snatches will be per hand.  That means 30R/30L alternating in round 1, which is what you were hoping for anyway!

Clean 1-1-1-1-1

Then

Split Jerk 3×3@50%

WOD Notes:  Compare to 180224.

Power Meet Notes:  Tuesday is the last day to sign up for the power meet and/or chili cookoff!  Sign up sheets are on the desk.

With a partner complete 5 rounds for time of:

• 40 KB swings (53/35#)
• 40 Burpees
• 40/30 Cal row

WOD Notes:  The reps in this workout may be broken any way you like but movements must be completed in order.  Only one athlete working at a time.

Power Meet Notes:  A sign up sheet for the meet will be on the desk in the morning.  On the sheet, you’ll have a spot to put your opening weight for each lift (usually about 90% of your 1RM).  You ARE allowed to change the opening lift the day of the meet.  Sign up by Tuesday!

OLY WOD

Snatch high pull + power snatch + snatch high pull + snatch (build to a heavy single of the complex.

Power clean + push jerk + split jerk (stay lighter ~60% max jerk and make transitions as fluid as possible)

Complete for time:

• 5 bear complexes (135/85#), 5 bar muscle ups (sub 2xpull ups)
• 4/4
• 3/3
• 2/2
• 1/1

Complete a 250m run before each round.

Back Squat – build to a training max

Then

15 weighted box jumps NFT

WOD Notes:  The goal for today is to find your opening lift for the power meet.  It should be around 90-95% of the lift you are hoping to hit at the meet.  Work your way up and make it look good!

Reminder:  The last day to sign up for the power meet and chili cook-off is Tuesday! We appreciate your cooperation as this will allow us to organize heats and ensure the event runs smoothly.

Nik’s Pep Talk: If you’re on the fence about this power meet, please give me a minute of your time… Every year we hear people hem and haw about signing up for the power meet. And I just don’t get it. If you’re free on Saturday Jan 19, sign up! I hear people say things like “I know I can’t win,” or “I already know where I stand.” Seriously?! Most athletes don’t enter power meets just to win; they enter in order to challenge themselves and, hopefully, set new personal records. Especially at ICA, the focus of the event is enjoying a fun morning with our fitfam, lifting heavy weight, and eating delicious chili. The little dose of nerves that accompanies the event is a GOOD thing – that adrenaline drives many of us to new PRs. If you have a squat, deadlift, or bench press on your goals card for 2019, you owe it to yourself to do this meet. You’ve already put in the work over the last 2 months of our strength cycle. Now’s the time to see the results! Sign up sheets are on the desk. 🙂

Complete 5 rounds for time of:

• 55 double unders
• 9 front squats (185/115#)

WOD Notes:  The front squats should be heavy but unbroken through at least the first 3 rounds.

Note:  Anyone who didn’t get to fill out a goal card today can fill out a new one in the coming days.  Make sure to grab your old card off the table if you had one!

Bench Press 5×1 (90%, 1s pause on chest)

Then

• 3x max effort ring dips or push ups

WOD Notes:  Tomorrow is goal setting day!  You should shoot to finish the bench sets with 15 to 20 minutes left in class in case you should have any goal related questions.

“Fight Gone Bad”

• Push press (75/55#)
• Row (cal)
• Wall ball (20/14# to 10/9′)
• Sumo deadlift high pull (75/55#)
• Box jump (20/16″)

WOD Notes: This is our first benchmark WOD of 2019! Benchmarks are workouts that we repeat to show our progress over time. Below is a schedule of planned benchmarks for 2019. (We’ll likely add some others but will do these at a minimum). Compare FGB to 180123.

• January: Fight Gone Bad & The Baseline
• February: Jackie & Isabel
• March: Diane & Angie
• April: Karen & Nate
• May: Grace & Murph
• June: Fran & 1 Mile Run
• July: Kelly & Nasty Girls
• August: 200 Burpees & Nancy
• September: Diane & 5k Run
• October: Karen & The CrossFit Total
• November: Grace & Cindy
• December: Fran & DT

Event Notes: Mark your calendars for these upcoming dates!

•  1/8 (Tuesday) – Goal setting workshop in all classes.  We’ll take the first (or last) 10 minutes of class to help you set up your fitness goals for 2019! Come in with some ideas, and we’ll help you refine them. Most athletes choose between 5-10 goals per year. Some should be easier and some should be harder.
• 1/11 (Friday) – ICA Ladies’ night, 7:00 pm. Rachel Miller from Empower Physical Therapy will be here to talk to us about core & pelvic floor considerations for the female athlete. The event is free and guests are welcome. Light refreshments will be provided; BYO wine/beer/other adult beverage. Email Nikki at ironcrossathletics@gmail.com to register.
• 1/19 (Saturday) – ICA In-House Power Meet and annual Chili Cook Off!! (All regular classes are cancelled.) Free for all ICA members on a 2x/week or unlimited membership. We’ll have a separate post on this event in the next few days. Stay tuned!
• 2/16 (Saturday) – Valentine’s Day partner WOD. Bring a friend for free to our 7:30, 8:30, or 9:30 classes! If you and your partner are both members, only one of you needs to sign up. If you don’t have a partner, we’ll pair you up the day of! Please have your guest fill out a waiver in advance: HERE.

Deficit Deadlift 1-1-1-1-1

Then 5 rounds NFT:

• 5 strict toes to bar
• 5R/5L single leg deadlifts

WOD Notes: Compare to 170804.

OLY WOD

1. 5 Position pause snatch 5×2 (50%, 1″ off floor, below knee, above knee, mid thigh, power position)
2. Snatch: find a 2 rep max touch and go if possible.
3. Split Jerk 3×5 (70%)
4. 5 rounds for time of: 10 toes to bar, 2 hang cleans (205/155#)

AMRAP in 15 minutes of:

• 12 Box jumps (24/20″)
• 6 Power snatches (115/75#)
• 2 Rope climbs

Box Squat 5×2 (90% training max)

Then

60 yds front rack DB walking lunges (35/50#)

Community Notes:  Happy Birthday Kristen K and Christine!

Teams of 4 accumulate 2,019 points for time using the following movements:

• Row (1 cal = 1 point)
• Wallballs (1 rep = 1 point)
• Sit ups (1 rep = 1 point)
• Burpees (1 rep = 2 points)

WOD Notes: Come one, come all for our first ever New Years Day WOD! Your team of 4 will be randomly assigned at the start of class. You can divide the work any way you want, but only one person can work at each station at one time. The goal is to accrue 2,019 points as fast as possible. Use your strengths to help your team!

Community Notes: Happy birthday Raghu!

“Last Chance” New Year’s Eve Open Gym

WOD Notes: Today is the last chance to knock some 2018 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want! If you’re not sure what you want to do, come in anyway and get an idea from a coach. Compare to 171231.

Community Notes:  Happy Birthday Danielle!

“Fran”

21-15-9 reps for time of:

• Thrusters (95/65#)
• Pull ups

WOD Notes:  Yeah Fran!!  Compare to 180627.

OLY WOD:

1. Snatch – work to a heavy single
2. Clean and Jerk – work to a heavy single
3. Fran

Back Squat 5×1 (95% training max)

Then

• 5×3 consecutive broad jumps
  

WOD Notes: Anyone with joint issues can sub in heavy Russian KBS for the broad jumps.

“Hollywood”

Complete for time:

• 2000m run
• 22 wallballs (30/20# to 10/9′)
• 22 muscle ups
• 22 wallballs (30/20# to 10/9′)
• 22 power cleans (185/115#)
• 22 wallballs (30/20# to 10/9′)
• 2000m run

WOD Notes: This is a hero WOD… it’s heavy and long.  There will be a 30 minute cap to get out the door for the second run.  For a shorter version of this workout, consider scaling to 800m runs, subbing pull ups for muscle ups, and picking more “typical” wall ball and power clean weights. Compare to 171226.

Schedule Notes:  An 8:30 am class has been put on the schedule tomorrow in addition to the 9:30 and 4:30.  Open gym will run as usual from 4:30 to 7:30 pm.  For the three classes, the $10 late cancel/no show fee will be in effect due to high attendance.

Community Notes:  Happy Birthday DT!

EMOM for 10 minutes complete:

• 12 burpees

WOD Notes: EMOM means every minute on the minute. For this workout, you’ll complete 12 burpees at t=0. Rest for the remainder of the minute, and start another set of 12 burpees at the start of the next minute. (Burpee masters, try this at 15 burpees. Burpee haters, scale down to 9 burpees. Anyone undecided, start at 15 and see how long you last!) If any minute you fail to complete the specified number of reps, the workout turns into an AMRAP for the remaining time. Post the number of minutes you kept up with the EMOM plus any additional reps completed as an AMRAP.

Schedule Notes: ICA is closed today. This is designed to be an at-home WOD! Bonus points if you get your family to join in with you!

Complete 5 rounds for time of:

• 400 meter run
• 30 walking lunges (15R/15L)
• 20 squats w/ med ball (20/14#)
• 10 burpees

Row a total distance of 1,000 meters during the workout, divided any way you want!

Schedule Notes: Thanks to Coach Kehl for offering this Christmas Eve class! There is one class only, at 7:00am. We made it larger-than-normal, with 20 spots, to accommodate as many athletes as possible. That said, please read these important notes:

1. All 20 spots are currently reserved. If you did not sign up, do not show up! 
2. If you reserved a spot but can no longer attend, please remove your name ASAP. Failure to remove your name by 6:00am will result in a $10 late cancel fee.
3. This is a great at-home WOD! Assuming you don’t have a medicine ball, you can replace the med ball squats with squat jumps, and replace the 1,000 meters of rowing with additional running. If you complete this WOD at home, post your time to comments!

“12 Days of ICA”

• Day 1 = 1 x 200m run
• Day 2 = 2 deadlifts (225/155#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push ups (men clapping)
• Day 5 = 5 second L-sit hold
• Day 6 = 6 wallballs (20/14# to 10/9′)
• Day 7 = 7 KB swings (53/35#)
• Day 8 = 8 KB SDHP (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunges
• Day 11 = 11 knees to elbows
• Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:

1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 171223.
2. If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
3. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. Ask a coach or experienced athlete if you have questions!
4. If you’re not up for an hour-long 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.

Bench Press 2-2-2-2-2 (1 second pause on chest)

Then

• 3×5 Weighted pull ups
  
• 3×20 DB floor presses

Complete 4 rounds for time of:

• 15 Handstand push ups
• 400m Run

Community Notes:  Happy Birthday Chloe!

EMOM for 30 minutes of the barbell complex:

• Power clean + hang clean

WOD Notes:  The intent on this workout is to gradually increase in weight over the 30 minutes by starting light and increasing every 3 to 6 minutes.  Those of you looking to push pretty heavy in the final ten minutes may need to switch to a set every other minute to allow for recovery.

Complete for time:

• 60 Double unders
• 30/21 Cal row
• 60 Double unders
• 30 DB snatches (50/35#)
• 60 Double unders
• 30 Toes to bar
• 60 Double unders
• 30 DB snatches (50/35#)
• 60 Double unders
• 30/21 Cal row

Adopt-a-Family Notes:  Donations and gifts for the families ICA has “adopted” this holiday season are due by this Wednesday, 12/19!  If you were planning to do it, please bring your donations in ASAP.  You can see our original post with details HERE.

Back Squat 2-2-2-2-2

Then

• 3×10 close stance front squats (35% 2RM back squat)
• 40 yds banded monster walks

WOD Notes:  Compare back squat to 180724.

OLY WOD:

High Hang Snatch 2×2@60%, 2×2@70%, 3×1@80%

Power Clean + Push Jerk (1+1) work to a 1 rep max.

Complete for time:

• 15 power clean and jerks (135/95#)
• 250m row
• 10 power clean and jerks (135/95#)
• 500m row
• 5 power clean and jerks (135/95#)
• 750m row

“Randy”

Complete for time:

• 75 power snatches (75/55#)

WOD Notes:  Compare Randy to 161014. Anyone who can’t safely snatch may clean and jerk, or do power cleans at a slightly heavier weight. This WOD is designed to be completed in the sub-10 minute time range. Fastest times may be sub-5!

Complete for time:

10 muscle ups

then 50-40-30-20-10 reps of:

• KB Swings (53/35#)
• Russian Twists (25/15#)

then 10 muscle ups.

WOD Notes:  The scale for muscle ups will be pull ups and push ups (20 and 20).  Ideally the first set of muscle ups (or pull ups/push ups) should take less than 3 minutes.

Close grip bench press 1-1-1-1-1 

Then

• 2 minute plank hold
• 1 minute right side plank
• 1 minute left side pank

WOD Notes:  For the close grip bench, your hands should still be on the knurling (not on the smooth part).  Somewhere between the edge of the knurling and a thumbs distance from the edge should work.

Lululemon Note:  Lululemon Wayne will be hosting an  ICA shop day this Wednesday, Dec 12th from 10am to 7pm.  There will be a special surprise for any ICAer who comes out.  Any questions please reach out to Ricky Lanzilotti with questions (610-246-3942).

Community Notes:  Happy Birthday Brooke!

Partner Interval AMRAP in 20 minutes of:

• 5 Box jumps (30/24″)
• 10 Burpees over wreckbags
• 15 Wallballs (20/14# to 10/9′)

WOD Notes:  For this workout, partner 1 will complete a full round while partner 2 rests, then switch.  Repeat for 20 minutes!

Complete 5 rounds for time of:

• 10 Thrusters (115/75#)
• 10 Box jump overs (24/20″)
• 10/8 Cal row
• 1 Rope climb

WOD Notes:  For anyone who loves rope climbs, consider going legless!

OLY WOD

1. Snatch balance + OHS + snatch balance + OHS (5×1, 50% 1RM snatch)
2. Hang Snatch 2-2-2-2-2
3. Rack Jerk 4×1 (90% jerk)
4. 3×6 strict toes to bar, 8 behind the neck presses, 10 bent over rows (KB)
5. Death by hang power clean (50% 1RM HPC)

Deadlift 1-1-1-1-1 (bar raised on 45# plates)

then

Accessory work:

1. 10R/10L single leg box jumps
2. 3×10 barbell hip thrusts (50% 1RM)
   

WOD Notes:  The deadlifts today are a TRAINING max, not a true max.  Build in weight on each set until you get to something heavy that still moves smoothly and with good form.

Community Notes: Happy Birthday Megan V!

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

• Chest to bar pull ups

Complete 50 double unders before each round.

“D.T.”

Complete 5 rounds for time of:

• 12 deadlifts (155/105#)
• 9 hang power cleans (155/105#)
• 6 push jerks (155/105#)

WOD Notes:  Compare to 171209.

Rowvember Notes: Congrats to everyone who completed the 30,000m row in the month of November!  Here is everyone we know of that completed it:

• Filchner
• Pete S
• Jimbo
• NIk
• Fred
• Alexa
• Murray
• Betsy
• Allison
• Jenn
• Rob G.
• Erik
• Danielle
• Faith
• Kelly G.
• Boelker
• Janet
• Marissa W.
• Jesse
• Ceil
• Rey
• John
• Nikki K.
• DE
• Steve M.
• Zane
• Ben
• Erin
• Jim C.
• Chris M.
• Kenny
• Linda
• Vollmer
• Moira
• Smith
• Kehl
• Robbie

If you completed the challenge but don’t have your name on the list, add your name to comments!

Run 1 mile or 400m sled drag NFT

Then

Back Squat 5×3 (80% 1RM)

Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We’re hosting  an ICA ladies night with special guest Rachel Miller, a Certified Functional Manual Therapist and Board Certified Women’s Health Specialist, from Empower Physical Therapy in Exton. We’ll be discussing core and pelvic floor health for the female athlete – a useful topic for all of us, but especially those with low back or hip pain, or who is pregnant or postpartum (even many years postpartum). The event is totally FREE and open to friends and family. We will provide light refreshments; (adult) beverages are BYO! Sign up at the Front Desk or email Nikki at ironcrossathletics@gmail.com if you plan to attend.

Bench Press 1-1-1-1-1 (1-board)

Then

Accessory work:

• 3×10 bench press (50% 1RM)
• 3×25 banded tricep extensions
• 3×25 banded lat pull downs

OLY WOD:

1. Power Snatch 1-1-1-1
2. Clean 1-1-1-1
3. Complete for time: 50/35 cal row & 30 burpees
4. Every 2 minutes complete 5 clusters (155/105#), 10 minute time cap.

Complete for time:

• 30 Pull ups
• 40 Push ups
• 50 Sit ups
• 60 Air squats
• 70 Wallballs (20/14# to 10/9′)
• 60 Air squats
• 50 Sit ups
• 40 Push ups
• 30 Pull ups

WOD Notes: Does this look like fun or what?!? (Insert evil laugh.) Focus on ROM today. Chin-over-bar on pull ups, chest-to-deck on push ups, and hips below parallel on squats. John’s challenge: Someone do it in under 15!

Rowvember Notes:  This is the last day to rack up some meters!  The gym will be open from 5:15am until 1:00pm for anyone that needs to knock out that last little bit, and again from 3:30pm to 7:00pm. If you completed the 30k, be sure to show John or Nikki your log today or over the weekend. Unicorn stickers are ready to be claimed!

Community Notes: Happy birthday Coach eQ!

Banded Deadlift 6×3 (50% 1RM deadlift)

Then

Power Clean 1-1-1-1-1

Then 3x15R/15L single leg KB deadlifts

WOD Notes:  Compare power clean to 170818.

From Smith:  Just wanted to send a massive thank you to everyone who came out and  participated in our family photo sessions this year!  Together we raised $770 for Phoenixville Area Community Services (PACS)!  I had a blast getting to meet all of the families and seeing the ICA family in “real cothes”!  Looking forward to doing it again in 2019!

AMRAP in 15 minutes of:

• 9 kettlebell swings (70/53#)
• 7 burpee box jumps (24/20″)
• 5 toes to bar

WOD Notes:  Wednesday will be a strength day involving the posterior chain.  Choose your kettlebell weight accordingly!

Complete 8 rounds for time of:

• 10 push presses (95/65#)
• 40 double unders

WOD Notes:  If you opt for DB push presses, make the total weight of the DBs approximately 2/3 the barbell weight you would have used.

Rowvember Notes:  Friday is the last day to rack up meters toward your 30,000m goal!  We’ll collect totals over the weekend, and anyone who rowed at least 30k will get a shout out on the blog and a highly coveted puking unicorn CrossFit sticker. Get it done!

“Grace”

30 power clean and jerks for time (135/95)

WOD Notes:  This is a very short benchmark metcon designed to be sub 5 minutes.  Choose a weight that is challenging but does not make you risk failure.  Compare to 180514.

Community Notes:  Happy Birthday Ed! And Happy Belated Birthday to Julie (Friday)!

OLY WOD

1. 3 position snatch 1-1-1-1-1
2. Snatch pull from deficit (5×2, 90% 1RM snatch)
3. Grace
4. 3x rear delt flies (12 reps), plyo push ups (8 reps), box jumps (4 reps)

Back Squat 1-1-1-1-1

Then

Alternating Tabata (8 min total):

• Goblet squats (53/35#)
• Russian twists (25/15#)

WOD Notes:  Get ready to put those carbs to work and lock in some gains! The back squat today is a training max.  DO NOT FAIL!  Work your way up to a heavy weight that looks good and then hammer out some assistance work.

Schedule Notes: The 9:30 class is already full and the 8:30 is close.  As such, our late cancel policy is in effect (i.e. there will be a $10 fee for anyone who is signed up but doesn’t show up or cancels after 7:30 am).  There is still plenty of room in the 4:00 and 5:00 pm for anyone with the flexibility.  As a reminder, we have 4 classes only tomorrow: 8:30am, 9:30am, 4:00pm, 5:00pm.

Website Notes:  We’ve had some challenges with the website recently, where a number of people can’t see our posts. We made some updates yesterday which we hope will solve the problems! Please let us know if you continue to have trouble seeing the posts when they go live. Also, if you were previously signed up to be emailed the blog, you will need to re sign up. There is a subscription link at the very bottom of the right hand column. We hope to have this feature up and running soon. Thank you for your patience!

“The Firebird”

Complete 5 rounds for time of:

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

WOD Notes:  This is our “House WOD” which we perform every year on Thanksgiving. The sub for muscle ups is 2x pull ups plus 2x push ups. Compare to 111126, 121111, 131128, 141127 , 151126,  161124, and 171123.  If you’re not up for an hour-long monster WOD, consider “The Firebird Express,” listed below.

Schedule Notes: The gym will open at 7:00 and we’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, and 9:00, but you are welcome to start on your own at any time. There will be no coach-led warm up, so please show up early to warm up/mobilize. Please ensure you can be out the door by 10:00am.

“The Firebird Express”

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

Complete 7 rounds of 1 minute at each of the following stations:

• Row (1 cal = 1 rep)
• Rope climbs 
• Rest

WOD Notes:  We will record total calories rowed as well as total climbs.

Bench Press 2-2-2-2-2

Then

• DB or KB bench press 4×8
• Max consecutive strict HSPU (4 attempts)
• DB lateral shoulder raises 3×10 (light)

WOD Notes:  Compare to 181126.

Schedule Notes: We have a modified schedule this Thursday and Friday. Thursday we will be open from 7:00-10:00am for our ICA House WOD, The Firebird. (You are also welcome to use this time to row towards your Row-vember totals.) On Friday we have 4 classes, at 8:30, 9:30, 4:00 and 5:00. Wellness Living has been updated to reflect these changes.

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.

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.

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!

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!

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!

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

[contact-form][contact-field label=”Name” type=”name” required=”true” /][contact-field label=”Email” type=”email” required=”true” /][contact-field label=”Website” type=”url” /][contact-field label=”Message” type=”textarea” /][/contact-form]

Complete 5 rounds for time:

• 20 box jumps (24/20″)
• 30 butterfly abmat sit ups
• 40 meters walking lunge

WOD Notes: If your knees prevent you from doing box jumps, modify to box step ups and replace the walking lunges with a 250 meter row.

Schedule Notes: Wellness Living has been updated to reflect the following schedule changes over the next 8 weeks. Mark your calendars!

• Nov 17 – All classes cancelled for the Battle on Bridge Street. Contact Coach Dave to volunteer if you’re not competing!
• Nov 22 (Thanksgiving) – “The Firebird” WOD 7:00-10:00am
• Nov 23 – Classes at 8:30am, 9:30am, 4:00pm, 5:00pm
• Dec 22 – “12 Days of ICA” WOD, 7:30am-10:30am
• Dec 24 through 26 – CLOSED
• Dec 31 – “Last Chance Open Gym,” 7:30-10:30am
• Jan 1 – One class (Daily WOD) offered at 9:30am

Take 6 minutes to complete:

• 10 bar muscle ups
• 20 deadlifts (225/155#)
• 50 wallballs (20/14# to 10/9′)

Rest 3 minutes and repeat for a total of 3 rounds.

WOD Notes:  The scale for bar muscle ups will be 15 pull ups and 15 push ups.  To get the desired effect, no more than 2 minutes should be spent at any one station (ie don’t spend more than 2 minutes on bar muscle ups in any one round). Each new round will start from the bar muscle ups even if you don’t finish the previous round.

Meat Notes:  We’ll be putting in another meat order for anyone interested.  For those of you who are unaware, several times a year we place an order from Rineer Family Farms outside Lancaster and they deliver large portions of meat to the gym. You can fill out the order form by clicking HERE by Friday, Nov 9. The options are:

• Beef – $395 (~50#) – Consists of about 25# ground beef plus another 25# of steaks, roasts, cubes and stirfry meat. ONLY 8 SHARES AVAILABLE!  If you want beef, get your name on the list ASAP.  First come, first serve.
• Chicken – $195 (~40#) – Consists of several (2-3) whole chickens and some cuts of chicken (breasts, wings, thighs etc).
• Pork – $350 (~60#) – Consists of bacon (we’re talking more than 5# of really good bacon), sausage, hams, shoulder, loin and other pork cuts.  Style of sausage can be specified within reason.

Bench Press 5×5 (75%)

Then

EMOM for 5 minutes of: 

• 10 bent over rows (40% 1RM bench press)

Meat Notes:  We’ll be putting in another meat order for anyone interested.  For those of you who are unaware, several times a year we place an order from Rineer Family Farms outside Lancaster and they deliver large portions of meat to the gym.  There You can fill out the order form by clicking HERE by Friday, Nov 9. The options are:

Beef – $395 (~50#) – Consists of about 25# ground beef plus another 25# of steaks, roasts, cubes and stirfry meat. ONLY 8 SHARES AVAILABLE!  If you want beef, get your name on the list ASAP.  First come, first serve.

Chicken – $195 (~40#) – Consists of several (2-3) whole chickens and some cuts of chicken (breasts, wings, thighs etc).

Pork – $350 (~60#) – Consists of bacon (we’re talking more than 5# of really good bacon), sausage, hams, shoulder, loin and other pork cuts.  Style of sausage can be specified within reason.

8x500m or 400m Row

WOD Notes:  This will be an interval style row workout.  The goal will be to maintain a fast pace, just short of a sprint for the whole workout.  You’ll be getting approximately a 1:1 work rest ratio.  If you think you can consistently hold a sub 2:00 pace even when tired,  you should perform 500s.  If you think you’ll go above a 2:00 pace, do 400s.

Blog Notes:  In recent weeks, some people have had trouble viewing the posts when they go live.  In an effort to remedy this situation, we have added an option to subscribe to the blog via email located in the bottom right corner of the ICA page.

Community Notes:  Adam Smith will be doing holiday family photo sessions again this year to raise money for Phoenixville Area Community Services (PACS).  Sessions will take place Sunday, November 18 from 11:00 am to 5 pm.  Exact location TBD but it will be in the local Phoenixville/Valley Forge area.  $50 suggested donation.  Edited photos will be delivered to you digitally and are yours to print, post or share as you like.  Sign up sheet will be on the desk starting Monday night.

AMRAP in 15 minutes of an ascending ladder by 3’s of:

• Handstand push ups
• KB swings (53/35#, 2x reps)

WOD Notes:  Each round of this workout, the rep scheme will increase by 3 reps for HSPU and 6 reps for KB swings.  Round 1 will be 3 HS/6 KB, round 2 will be 6 HS/12 KB then 9 HS/18 KB and so on until the 15 minutes is up.  The scale for HSPU will be overhead presses or push ups.

Community Notes: Happy Birthday Ceil!

Nutrition Challenge Winners:  We’re excited to announce our 3 winners from this year’s nutrition challenge! Each athlete will receive a $50 gift card to Kettlebell Kitchen!

• Beginner – Kyle K. – Kyle improved by 3 strict pull ups and shaved a minute off his metcon.  The high school environment is a challenging place to stick to a diet but Kyle brought his chicken and broccoli to the cafeteria and his dedication paid off!
• Advanced – Faith – Faith improved by 6 banded pull ups and shaved 3 minutes off her metcon.  She adhered to a particularly challenging set of macros and hit two other major goals during this challenge (sub 4 minute 800m, first toes to bar)!
• Spirit – Murray – Murray improved in performance and body composition and showed impressive dedication to his diet.  He was very active in the ICA Nutrition Facebook group and supportive of others in the gym.

OLY WOD:

• Snatch 1-1-1-1
• Clean and Jerk 1-1-1-1

Then 3 rounds for time of:

• 200m sled run (115/75#)
• 15 chest to bar pull ups
• 100m farmer carry (70/53#)
• 5 cleans (70%1RM)

All the Halloween Rxers!

Banded Deadlift 10×3 (approx 50% 1RM)

Then

3 x 10R/10L reverse lunge to knee drive (45/35#)

WOD Notes: Video demonstration HERE. Weight percentage is approximate and will vary based on the band used. Speed and form matter more than weight today!

Row-vember Notes: We saw lots of ICAers get a head start on Row-vember at Thursday’s Open Gym. Great job! In case you missed the original announcement, link back HERE. The rules are simple: accumulate 30,000 meters of rowing between Nov 1 and 30. Keep a daily log and have someone initial it after each rowing session. Meters rowed as part of a Daily WOD don’t count! Can we get 30 athletes to take us up on the 30k challenge? We’ll place a sign up sheet at the desk so we can keep track of who’s participating!

Nutrition Challenge Notes: Drum roll please… We’ll announce Fall Nutrition Challenge winners on tomorrow’s night’s blog post!

Community Notes: Happy birthday Faith!

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

1. Complete 6 rounds of: 30s DU, 30s rest, 30s, thrusters, 30s rest 
2. Accessory Work Day – 1RM stone to shoulder, 100m farmer carry, 1RM TGU
3. Complete 3 rounds for time of: 10 power snatches (135/85#), 15 burpees, rest until 12:00 then 3 rounds of 10 power cleans (135/85#), 15 burpees
4. “CrossFit Total” – 1RM back squat, shoulder press, deadlift
5. For time complete: 21-18-15-12-9-6-3 reps of OHS (115/75#), pull ups
6. “Nightmare on Wheatland” – teams of 4: 4x200m run, 200 reps of G2O, box jumps, KB swings, wallballs, push ups, 4x200m run

“The Nightmare on Wheatland Street”

Teams of 4 complete for time:

• 4 x 200m relay run
• 200 ground to overhead (75/55#)
• 200 box jumps (24/20″)
• 200 kb swings (53/35#)
• 200 wallballs (20/14# to 10/9′)
• 200 pushups
• 4 x 200m relay run

WOD Notes:  For the relay run, each member must complete a 200m sprint (one person at a time).  After the run, you may have two people working at a time through each of the movements.  All exercises must be completed in order, and each team may only have two implements (two wallballs, two boxes, etc.) All team members do NOT have to do an even number of reps; work together to achieve the fastest time possible!  The workout finishes when the last teammate finishes their 200m run.

Reminder:  The 6:00 and 7:00 pm classes tonight have been replaced with open gym hours from 6:00 to 7:30 due to Halloween!

For time, complete 21-18-15-12-9-6-3 reps of

• Overhead squat (115/75#)
• Pull ups

WOD Notes: New athletes or those with shoulder mobility/stability issues will replace OHS with slightly heavier front squats.

Event Notes: This November is Row-vember! Your mission… row 30,000 meters in 30 days. Anyone who completes the challenge will get bragging rights, a shout out on the blog, and an official CrossFit Puking Unicorn Sticker. The rules are simple:

1. Row 30,000 meters between Nov 1 and Nov 30. Keep a daily log and have someone – a coach, friend, family member – verify & initial each session.
2. Meters rowed as part of a Daily WOD do not count!
3. You are welcome to use the rowers at ICA before/after class. Please be respectful of ongoing classes and row behind the wood walls or in the back room.

Community Notes: Happy birthday Kelly K and Mel Zab!

“CrossFit Total”

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 171030. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Schedule Notes:  On Wednesday (Halloween), the 6 and 7 pm classes will be replaced with a 2 hour open gym due to anticipated low attendance.

Accessory Work Day!

Complete the following tasks:

• 10 x 10m farmer carry (KB, DB, or farmers handles)
  
• 1-1-1-1-1 Keg or Stone to shoulder
  
• 1-1-1-1-1 Turkish Get Up 1RM Left & 1 RM Right
  

WOD Notes:  For this workout, classes will be split into groups to rotate through each station. You’ll have 10-12 minutes at each station to complete the specified work.  The goal is to develop technique and build brute strength! For the farmer carry, the total weight (L+R) should be approximately 60% of your 1RM deadlift. For keg/stone to shoulder, complete a minimum of 5 heavy lifts. For the TGU, find a max for EACH arm, completing a minimum of 5 attempts per arm.

OLY WOD:

High hang snatch 5×3 (60% 1RM)

Split Jerk 1-1-1-1-1

Complete 10 rounds for time of:

• 1 power clean (80% 1RM)
• 5 toes to bar
• 10 cal row

Complete 6 rounds of:

• 30 seconds double unders 
• 30 seconds rest
• 30 seconds thrusters (75/55#)
• 30 seconds rest

WOD Notes: We’ll record two scores: total DU and total thrusters.

Community Notes:  Happy Birthday Jimbo!

CrossFit Total Note: On Monday 10/29 the WOD will be the CrossFit Total. (Compare to 171030.) Everyone is encouraged to come in costume!

Box Squat 6×3 (80% 1RM)

Then

50 Evil wheels NFT

Complete 4 rounds for time of:

• 800m Run
• 15 Power clean and jerks (115/75#)
  

WOD Notes:  The goal should be to string as many of these reps together as possible.  Pick a weight that will allow you to hit sets of 3 to 5 even when exhausted.  The running portion should be less than 20 minutes cumulative.    A great option would be to do the first and last rounds with 800s and the middle two with 400s.

Reminder:  The Citizen Advocacy 5k and 10k race is this Saturday!  Click HERE for more details or to sign u

Complete for time:

• 2000/1500m Row
• 100 Wallballs (20/14# to 10/9′)
• 10 Rope climbs

WOD Notes: There will be a 20 minute cap on this workout. No one movement should take longer than 8 minutes. The sub for rope climbs will be 30 ring rows + 30 abmat situps (any order).

Community Note: We are excited to announce that Heather is joining our coaching staff as the newest ICA Coaching Intern! Heather will be training alongside our current coaches over the next few months. Congratulations Heather, we’re expecting great things!!

EMOM for 30 minutes of:

• Power Snatch + Snatch (1+1)

WOD Notes:  Similar to our clean workout from a few weeks ago, you can add weight throughout the 30 minutes but you do not need to add weight after each minute.  As usual, anyone who doesn’t want to snatch is welcome to perform this workout with cleans!  Adding weight every 3 to 5 minutes would be ideal.

Schedule Notes: The 9:30 class for tomorrow has been cancelled in support of the Phoenixville fitness mixer being held at CrossFit Lock 60.

OLY WOD

1. EMOM for 12 minutes of power snatch, snatch, hang snatch (1+1+1)
2. Snatch grip deadlift eccentrics (5×1, 110% 1RM snatch, SLOW)
3. 25 strict toes to bar
4. EMOM for 14 minutes of: 5 burpees, 5 power snatches (95/65#) then 10 wallballs, 3 cleans (135/95#)

“2018 Nutrition Challenge Performance Test”

Part A) – Max pull ups OR max ring muscle ups

Part B) – Complete for time:

• 20 deadlifts (135/85#)
• 20 box jumps (24/20″)
• 20 power cleans (135/85#)
• 20 box jumps
• 20 shoulder to overhead (135/85#)
• 20 box jumps
• 20 power cleans (135/85#)
• 20 box jumps
• 20 deadlifts (135/85#)

WOD Notes:  You finally made it to the end of the nutrition challenge!  In order to get the most reliable retest results possible, be sure to do the same form of the workout as the beginning of the challenge.  If you used a purple band for pull ups and a 20″ box for the jumps at the beginning, use the same now!  Compare to 180910.

Phoenixville Fitness Mixer Parking Notes: For the 20 or so ICAers heading to mix it up at Lock 60, considering the limited parking at their facility, meet at ICA at 8:45 in order to carpool down there for a 9:00AM arrival, 9:30 event kickoff. WARNING: Do NOT park out in front of the building.

Battle on Bridge Street Notes: Coach Dave is currently collecting the info from those who have expressed an interest in volunteering for the event. The Volunteer Sign Up Sheet can be found in the FB event (see link to event in Schedule & Events above) or directly via this link: https://goo.gl/forms/tFCyZxd4bLMs2HlW2

Complete 100 burpees for time

• Perform 15 double unders at the start of each minute.

OR

Complete 300 double unders for time

• Perform 5 burpees at the start of each minute.

WOD Notes: Today you get to pick your WOD! The second version (300 DU for time) should only be attempted by athletes who are very proficient with DUs; otherwise go with version 1. Modify the number of “buy in” DU/SU to ensure they don’t snowball. The first few rounds the DU/SU should take ~10 seconds.

Nutrition Note: Day 38/40.  With a couple end-of-challenge weigh-ins already done, the same question keeps popping up: “Is the InBody scanner available beyond the challenge?”  The answer is yes!  There are a host of reasons to use the scanner going forward such as:

• Training for a specific event (triathlon, mud run, lifting meet, etc.)
• Goal setting
• Quarterly check-ins
• Nutrition planning
• Simple curiosity

InBody scans are available to ICAers for $35/ scan or $50 for a set of before/after scans (like the current challenge).  Have a friend or family member that would like to use it? Scans are available to non-ICAers for $50/scan, which includes a discussion/interpretation of results.

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

Then

5×5 high box jumps

WOD Notes:  Compare to 180508.

Nutrition Note: Day 37/40. If you bought the 2-scan InBody package, please sign up for your re-scan ASAP! Sign up sheet is HERE. Today’s note is to get you thinking… What comes next? After 6 weeks of clean eating, you’ll probably want to enjoy a few treats this weekend. Beer, burritos, bacon, ice cream… what did I miss?!? On one hand, you’ve worked hard and earned it, so go for it! On the other hand, please don’t binge your weekend away! The best way to avoid this is to HAVE A PLAN. Start thinking about it now if you haven’t already.

1. Weight Maintenance. If you’re happy with your nutrition challenge results, you may be ready to enter a “maintenance” phase. Add 150-200 calories back into your diet, at ~ 40% carb, 30% fat, and 30% protein. Eat mostly gluten free and sugar free, but an occasional treat (a couple times a week) shouldn’t cause you any problems.
2. Continued Cut. If you’re seeing results but not at your desired leanness yet, maybe you’ll want to continue your “cut” phase for another few weeks. Enjoy a couple of treats this weekend, but don’t go overboard. On Monday, get back to business. If you think your macros need adjusting, schedule a 1:1 nutrition session so we can review them for optimal results going forward.
3. Gain Phase.  Maybe you want to pack on some mass in anticipation of our February lifting meet. You’ll need to add a significant number of calories and may want to hit extra lifting sessions and accessory work at the gym. If this is you, consider scheduling a 1:1 nutrition session so we can set you up with an eating and workout plan!
4. Mental break phase. Maybe you found the challenge to be very hard work, and you want to stop weighing and measuring for a while. That’s fine too! We STRONGLY recommend that you continue to focus on food quality, centering your diet on vegetables, meat, GF starches, berries, fruits, etc. Enjoy an occasional treat (a few times a week), but try to keep sugar and beer from being a daily indulgence.

Complete 3 rounds, each for time:

• 21/15 calorie row
• 21 thrusters (95/65#)
• 21 pull ups

Start a round every 7 minutes.

Nutrition Notes: Day 36/40. Today’s note is for my ladies, especially those who always seem to gain 5 pounds the week before your period. Are you imagining it? Chances are, if this happens to you on a consistent basis, it’s due to water retention from your natural hormone cycle. Some women also experience gas-related bloating, which can make your pants feel even tighter. During this time of the month, try to not focus on the number on the scale. Stick to your normal exercise and eating routine, and drink plenty of water. (It may be counter-intuitive, but the more water you drink the less you’ll retain.) Limit your salt intake, and don’t give into PMS cravings. And here’s the good news – about 7-10 days after your period you should feel great and be at your peak leanness.

One point to consider – our nutrition challenge is 6 weeks long, so some of you may have hit it just right that you started at your heaviest time of the month and will finish at your leanest. Some may be the opposite – you started “lean” and will finish at your most bloated. Fortunately, if you used the InBody, it should be able to give you meaningful results, even if a normal scale and measuring tape would have been misleading. The InBody will separate out your water weight and indicate true changes in muscle and fat.

Complete for time:

• 30 Toes to bar
• 40 DB snatches (50/35#)
• 500m row
• 40 DB snatches (50/35#)
• 30 Toes to bar

Nutrition Notes:  Day 34/40. Are fermented foods part of your regular diet? Yogurt, sauerkraut, and kefir are considered fermented foods, as well as Kombucha (a fermented sweet tea) and Kimchi (a condiment of pickled vegetables). Fermented foods may promote gut health by increasing healthy gut bacteria (i.e., probiotics), which in turn influence metabolism and the immune system. Research has identified associations between fermented foods, reduced disease, and better health, but more research is needed to show a clear cause and effect. Fermentation also can boost the nutritional value of certain foods, and help with digestive issues such as IBS. Who out there has missed their yogurt and plans to add it back in when the challenge is one? (Grassfed, full fat, plain – of course!) Has anyone tried any of the more “exotic” fermented foods? Share your thoughts!

Community Notes:  Happy Birthday Heather Salamone!

OLY WOD

Snatch – work to a heavy single

Clean and Jerk – work to a heavy single

Complete 5 rounds for time of:

• 7 power clean and jerks (135/85#, must be unbroken touch and go)
• 10 pull ups
• 250m run

Shoulder Press 1-1-1-1

Push Press 1-1-1-1

Push Jerk 1-1-1-1

WOD Notes:  The goal is to increase weight on each lift!

Nutrition Notes: Day 33/40. One week to go!! Sign up for your InBody re-scan HERE. Today’s topic: Who has heard of the “alkaline diet?” Created in 2010, this diet quickly became popular among Hollywood celebs. It’s based on the premise that foods you eat affect your body’s chemistry. Proponents of this diet believe that an alkaline pH will help you feel better and stave off various diseases, while an acidic pH sets you up for a host of health problems. Foods that lower your pH (and therefore should be limited on the alkaline diet) include: meat, dairy, wheat, refined sugar, and processed foods. Foods that raise your pH (preferred foods) include most fruits and vegetables, legumes, and nuts.

The creator of the alkaline diet may have convinced Hollywood, but there’s very little evidence to support its efficacy. Eating alkaline foods will increase the pH of your urine, but urine pH is a poor indicator of overall body pH and health. Eating alkaline foods has not been shown to affect the blood pH, which is more impactful on health. There is ONE situation in which an alkaline diet may be beneficial – it can reduce the likelihood of kidney stones. The bottom line: Monitoring your urine pH is not the next big thing you should be doing for your health. But there is one thing we can all agree on: Eat your vegetables!