Daily WOD – Sep 28, 2021

Fili just after the workout!

Workout of the Day

Overhead Squat 5-5-5-5-5

Then complete for time:

  • 800m run

WOD Notes:  Shoot for your opening set of OHS to be around 65% of your 1RM with a possibility of 85 to 90% on the final set if you’re feeling great!  If you don’t love overhead squats, feel free to come in for back squats or front squats.  When it comes to the 800m run, this is a benchmark so run fast!!

Community Notes:  Happy Birthday Kirsten!

Daily WOD – Jun 24, 2021

Traci throwing up a push press!

Workout of the Day

Push press 5-5-5-5-5

Then AMRAP in 5 minutes of:

  • 15 hang muscle cleans (45/33#)
  • 15 push presses (45/33#)

WOD Notes:  Today you’ll be building to a 5 rep max push press!  Focus on keeping your heels on the ground as much as you can as you dip and drive to start the movement.

Community Notes:  Happy birthday Lindsay L!

 

Daily WOD – Jun 23, 2021

Welcome Jackson!

Workout of the Day

“Diane”

Complete 21-15-9 reps for time of:

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

WOD Notes:  There will be a 12 minute cap on this workout.  It is ideal to choose a weight that allows you to complete each round in no more than 3 sets (21 = 3 sets of 7).

Community Notes: This coming Monday, June 28 will be Coach Kehl’s last day on the schedule.  Since joining ICA in September of 2011 (we opened in August), Kehl has been a source of constant inspiration and  comic relief in the gym and an exemplary ICAer all around.  Also since starting, he has gotten married, bought a house, had a daughter, a second daughter and then a third daughter (I’d assume the 4th daughter is not long off?!).  He’s decided to hang up the coaching shoes and focus on some family time going forward and we can’t thank him enough for all he’s done!

 If you’re around, make sure to come on out to his 5, 6 or 7 pm class to wish him well!

Community Notes:  Happy Birthday Kyle K!

Daily WOD – Jun 22, 2021

Marco at the top of a pull up!

Workout of the Day

AMRAP in 20 minutes of:

  • 10 power snatches (115/73#)
  • 250m run
  • 1 rope climb

WOD Notes:  Rope climbs are back!  We have 7 ropes hung from around the gym (not in each individual station) so ropes will be shared.  If rope climbs aren’t your friend (yet) or if you’re uncomfortable sharing a rope, the scale will be 5 strict pull ups.  For those of you who don’t know or don’t remember, it would behoove you to bring a pair of high socks for these climbs!

Daily WOD – Jun 21, 2021

Noah working some squat depth!

Workout of the Day

Front Squat 3-3-3-3-3 (3 second pause on first squat)

Then take 5 minutes to find your max consecutive double unders.

WOD Notes:  The 3 second pause will happen at the bottom of the first rep of each set.  This is a great chance to work on your positioning and stability in the bottom of a front squat!

Community Notes:  Happy Birthday Steve M!

Daily WOD – Jun 20, 2021

Michelle landing a power clean!

Workout of the Day

AMRAP in 15 minutes of:

  • 10 one-arm KB sumo deadlifts (53/35#)
  • 10 one-arm KB Russian swings (53/35#)
  • 10 one-arm KB snatches (53/35#)

Alternate hands each round.

WOD Notes: Choose a weight that will allow you to complete each movement unbroken.  In the later rounds, it is expected that you may need to put the bell down between movements.  The question is, how far can you make it into this workout without putting the bell down at all?!

Daily WOD – Jun 19, 2021

Congrats to Sofia on hitting a 20 minute plank hold this week!

Workout of the Day

With a partner, complete 2 rounds for time of:

  • 100 wallballs (20/14# to 10/9′)
  • 50 power cleans (185/123#)
  • 100 sit ups

Time Cap = 30 minutes.

WOD Notes:  One partner will be working at a time and reps do not need to be split evenly.  Choose a weight for power cleans that would allow you to string sets of 2 or 3 together even if you choose not to.

Daily WOD – Jun 18, 2021

Karl working on toes to bar!

Workout of the Day

EMOM for 20 minutes of:

  • 1 snatch

WOD Notes: The intent today is to gradually increase in weight every 2 to 4 minutes over the 20 minutes.  If you are newer to snatches, feel free to hit a set every 30 seconds to increase practice volume.  If you don’t want to go overhead, load up for a heavy clean!

 

Daily WOD – Jun 17, 2021

Janet standing up a dead!

Workout of the Day

AMRAP in 5 minutes of:

  • 16/12 cal row
  • 16 thrusters (75/53#)

Rest 3 minutes then AMRAP in 5 minutes of:

  • 12/9 cal row
  • 12 thrusters (75/53#)

Rest 3 minutes then AMRAP in 5 minutes of:

  • 8/6 cal row
  • 8 thrusters

WOD Notes:  Choose a thruster weight that will allow you to unbroken through most of the rounds today.  Completing 4 rounds in the first AMRAP is possible… just saying.

Happy Hour Note: A few ICAers are gathering at the Root Down Biergarten (behind Uncle B’s) this Friday after the 6pm class. Stop by around 7:00/7:15 to enjoy some food and beverages with friends!

Power Meet Note:  Congratulations to the top 5 men and women’s totals from Saturday’s power meet! (Taken from SugarWOD… if you didn’t record your results here’s a reminder to go do it!)

Men:

  1. Sean B.
  2. Franco
  3. Iggy
  4. Ed
  5. JZ

Women:

  1. Kelsey
  2. Alexa
  3. Kirsten
  4. Jenn T
  5. Mado
  6. Cate

We witnessed many PRs on Saturday and a bunch more during the 1 mile run on Wednesday.  If you’re one of the athletes that set a PR on a lift and the mile run, it’s worth pointing out how tremendous a feat that is! Keep it up.

Community Notes:  Happy Birthday Lanna!

Daily WOD – Jun 16, 2021

Sean R ripping away on the rower!

Workout of the Day

Run 1 mile.

Then every 2 minutes for 10 minutes complete:

  • Max consecutive toes to bar

WOD Notes:  Today is one of our June benchmarks!  The mile run is a great test of short to mid length conditioning, running technique and sheer will.  Be there.

Daily WOD – Jun 15, 2021

Welcome Linda!

Workout of the Day

Take 5 attempts to build to a heavy single of the following complex:

  • Power clean + hang power clean + hang power clean + split jerk

Then complete max lateral plyo skier hops in 1 minute (24/20″).  Rest 1 minute and repeat.

WOD Notes:  If going overhead doesn’t feel good, you can modify to the PC + HPC + HPC and still get some great oly practice!

 

Daily WOD – Jun 14, 2021

Workout of the Day

Complete 2 rounds for time of:

  • 800m run
  • 10 bar muscle ups
  • 20 handstand push ups

Time Cap = 20 minutes.

WOD Notes: Choose a run distance that will take in the 3 to 5 minute time domain.  The bar muscle ups can be scaled to jumping muscle ups or pull ups (2x reps).  The handstand push ups can be scaled to wall climbs or A-frame push ups.  Whatever version you do, the bar muscle up and HSPU combo should ideally take less than 5 minutes in round 1.

Schedule Notes: Our summer teen program starts tomorrow with sessions from 10:00 to 11:00 am and from 2:30 to 3:30 pm. The 10:00 am open gym has been cancelled for the next 9 weeks until the summer program ends. There may be room for a couple of athletes in the back room during that hour provided the room isn’t already in use.  We are not cancelling the 3:00 pm open gym but ask that you be respectful of the class going on!

Daily WOD – Jun 13, 2021

Dinesh working on TGU!

Workout of the Day

EMOM for 24 minutes:

  • First minute: 20 overhead reverse lunges in place (10R/10L, 45/25# plate)
  • Second minute: 20 alternating toe touches
  • Third minute: 10 one-arm DB thrusters (70/45#, 5R/5L)
  • Fourth minute: 30 lateral hops over DB (15R/15L)

WOD Notes:  Choose weights that will allow you to complete each movement in under 40 seconds so you have time to move to the next station.

Daily WOD – Jun 12, 2021

Reese working on free standing handstands!

Workout of the Day

“Power Total”

  • Back Squat 1-1-1
  • Bench Press 1-1-1
  • Deadlift 1-1-1

WOD Notes:  Tomorrow’s workout will happen in 2 hour classes (one starting at 8:00 and one at 10:00 am).  The 7 am weightlifting class is cancelled.  This is a fantastic strength benchmark to be able to track in future years so come on out, have some fun and move some weight!  Compare to last year’s results.

Daily WOD – Jun 11, 2021

Bob Brown cooling down after the WOD!

Workout of the Day

Complete 12-10-8-6-4 reps for time of:

  • Turkish get ups (53/35#)

Complete 20 box jumps (24/20″) after each round. 

Time Cap = 20 minutes.

WOD Notes:  The TGU will be broken evenly on each side.  The set of 12 = 6R/6L.  Choose a weight that will let you complete 2 to 4 reps in a row before switching hands.

Power Meet Notes:  This Saturday June 12 is our mock power lifting meet! We encourage everyone to participate, even if you’ve missed several of the lifting days in our 8-week cycle. We’re running two 2-hour sessions: 8-10am and 10am-12pm. Each session will include:

  • Coach lead warm up and instruction: ~20 minutes.
  • Back Squat: 20-50 minutes.
  • Bench Press: 50-80 minutes.  A pause will NOT be required on your chest for bench this year.
  • Deadlift: 80-110 minutes.

For those that have not taken part in the meet in years past, it is a different format than your typical lifting day at ICA.  We’ll break you into flights of 5 to 10 lifters who will stay together throughout the meet. You’ll have about 10 minutes to warm up each type of lift, then your flight will cycle through 3 attempts at each lift. (The first lifter will complete their first attempt, then they’ll rest while the other lifters in the flight complete their first attempt.  Then the first lifter completes their second attempt, and so on.)  We recommend choosing a weight ~90% of your 1 rep max for the first attempt and then just under your 1 rep for the second attempt.  If that feels good, you’ve got a chance to set a PR on your 3rd attempt. If the second attempt feels heavy, you do not have to take a third attempt.

Note: Flights of lifters will share bars. Per PA and Federal guidelines, individuals who are not fully vaccinated should wear masks and be conscious of social distancing. Individuals who are fully vaccinated do not have to wear masks, but we encourage you to wear them if you are comfortable doing so, especially if you’ll be in close contact with not-fully-vaccinated individuals. 

Community Notes:  Happy Birthday Marissa!

Daily WOD – Jun 10, 2021

Tom G. crushing some hollow rocks!

Workout of the Day

Complete for time:

  • 50 front squats (75/53#)
  • 50/40 cal row
  • 50 push presses (75/53#)
  • 50 toes to bar
  • 50 power cleans (75/53#)

Time Cap = 20 minutes.

WOD Notes:  Choose a light weight today that will let you get through the barbell reps in 1 to 4 sets.  A good way to approach this workout would be to cap front squats at 4 minutes, the row at 8 minutes, the push presses at 12 minutes, the toes to bar at 16 and finish out with power cleans.

Daily WOD – Jun 9, 2021

Sofia holding a handstand!

Workout of the Day

AMRAP in 15 minutes of:

  • 15 pull ups
  • 15 deadlifts (135/93#)
  • 15 wallballs (20/14# to 10/9′)

WOD Notes:  Ideally each movement will be completed in 30 seconds to 1 minute per round.  If using strict or banded pull ups, consider scaling to 8 reps/round.  Choose a deadlift weight that will be unbroken every round.  It is a very high volume deadlift day so feel free to cut back the reps or raise the bar onto a plate or two to help work on efficiency.

Daily WOD – Jun 8, 2021

Frank making the slam ball bounce!

Workout of the Day

Thruster 1-1-1-1-1-1

Then complete 3 rounds NFT of:

  • 10 good mornings (50% 1RM thruster)
  • 10 back squats (50% 1RM thruster)

WOD Notes:  You are welcome to take the thruster from a rack or from the floor today!  Make the back squats and good mornings pretty.

Daily WOD – Jun 7, 2021

Welcome Kelly Gl!

Workout of the Day

Complete a round every 3 minutes for 24 minutes of:

  • 20 DB snatches (50/35#, 10R/10L)
  • 40 double unders

Time Cap = 2 minutes/round.

WOD Notes:  Choose a DB weight that will allow you to go unbroken for at least the first 3 rounds.  The DU should ideally be less than 45 seconds/round.

Community Notes:  Happy Birthday McGee!

Daily WOD – Jun 6, 2021

Welcome Stephanie!

Workout of the Day

Complete 3 rounds for time of:

  • 400m run
  • 8 back squats (65% 1RM)
  • 20 ring dips

WOD Notes:  The squats will come off the racks today.  The first round of ring dips should be completed in 1 to 3 sets.  Scales include reduced reps or banded ring dips.  A challenging form of push up or DB bench press would also work.

Community Notes:  Happy Birthday Cate and Franco!

Daily WOD – Jun 5, 2021

JZ working on OHS!

Workout of the Day

Power Clean 1-1-1-1-1-1

Then take 10 minutes to find your max height box jump.

WOD Notes:  We have this workout and one more strength day prior to the power total on June 12!  These next two strength days will be a little lighter and a little more explosive than the traditional bench/squat/deads.  Focus on smooth and fast movement.

Daily WOD – Jun 4, 2021

Welcome Andrea!

Workout of the Day

Complete 5 rounds for time of:

  • 1 minute handstand hold
  • 21 toes to bar

WOD Notes:  Ideally the HS hold should be completed in 2 to 3 sets in the later rounds.  The modifications for HS holds today can be wall climbs (~4/round), wall climb holds, box HS holds or ring planks.

Daily WOD – Jun 3, 2021

Just hitting Murph in the back corner, don’t mind me!

Workout of the Day

AMRAP in 6 minutes of:

  • 10 front squats (95/63#)
  • 10 burpees

Rest 3 minutes then AMRAP in 6 minutes of:

  • 15 wallballs (20/14# to 10/9′)
  • 15 mountain climbers

WOD Notes:  Choose a front squat weight that will allow you to go unbroken for the entire 6 minutes.  Move fast!!

Powerlifting Total: On Saturday, June 12 we’ll be testing our powerlifting totals! We can’t wait to see some huge PRs on the squat, bench, and dead. In order to accommodate as many athletes as possible, we’ve planned two 2-hour sessions: 8-10am and 10am-12pm. Each session will be run like a mini powerlifting meet. We’ll break into 3-4 “flights” of lifters who will cycle through their 3 attempts at each lift. Note: Flights of lifters will share bars. Per PA and Federal guidelines, individuals who are not fully vaccinated should wear masks and be conscious of social distancing. Individuals who are fully vaccinated do not have to wear masks, but we encourage you to wear them if you are comfortable doing so. There are 30 spots per session, but we can add more if needed. Reserve your spot today!

Daily WOD – Jun 2, 2021

Just some kids dragging sleds in the park!

Workout of the Day

Deadlift 8×1 (@ 2RM from last week or ~90% 1RM)

Then complete NFT

  • 50 banded clamshells (25R/25L)
  • 50 hollow rocks (25 face up/25 face down)

WOD Notes:  This will be our final deadlift day prior to our power meet on Saturday, June 12!  Try to pick one weight and stay there.  As always, prioritize a beautiful deadlift.  If you’re newer to deads, you’re welcome to increase the rep scheme to 3s or 5s.

Daily WOD – Jun 1, 2021

The 11:00 am crew starting off Murph!

Workout of the Day

Every 5 minutes for 25 minutes, complete for time:

  • 500/400m row
  • 15 hang power snatches (115/73#)

WOD Notes:  Choose a weight that will allow you to complete each round in 1 to 3 sets.  For the row, plan to hold a pace ~10-15 seconds slower than your PR pace.  Except for round 5.  Destroy round 5.

Daily WOD – May 31, 2021

LT Michael Murphy

“Body Armor” aka “Murph”

Complete for time:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

Rx = 20/10 weight vest

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on 18 August 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)

Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

  • You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
  • As prescribed, the workout calls for a 20/10# weight vest. (If you do not wear a weight vest, please record your results as scaled.) We have a limited number of vests available first come first serve.
  • Classes are 75 minutes with a 15 minute “buffer” between classes. Please pick a version of the WOD that allows you to finish in about an hour. There will be a 60-minute time cap to get out the door for your second run, and the clock will run until 75 minutes.
  • Compare results to the past several Memorial Days, 200525, 190527, 180528.

Scaling Notes:

  • Most individuals do not wear a weight vest, so that is the first scale to consider.
  • Another popular scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
  • You are welcome to tackle this workout with a partner, sharing all reps between the two.
  • Jumping pull ups will not be allowed; please sub ring rows instead.

Equipment Notes: For this WOD only, we’ve added 5 workout stations along the wood wall. They are equipped with RINGS and do not have access to pull-ups bars. We ask that the first 5 athletes in the door who plan to use ring rows please fill in along the wood wall!  On a related note, 3 of the spots along the far wall do not have rings.

Community Notes: Happy Birthday Coach Kehl!

Daily WOD – May 30, 2021

Welcome Dries!

Workout of the Day

Bench Press 8×1 (~ 2RM from last week)

Then complete 3 rounds NFT of:

  • 20 one-arm DB bench presses (10R/10L)
  • 20 hollow rocks

WOD Notes:  All 8 sets of bench should ideally be performed at one weight.  If you didn’t perform the 2RM last week, you’re shooting for ~90% of your 1RM.  If you’re planning to attend Murph on Monday, consider keeping the accessory work pretty light.

 

Daily WOD – May 29, 2021

Tom B working on the safety squat bar!

 

Workout of the Day

Complete for time:

  • 50/35 cal row

Then 21-15-9 reps of:

  • Hang power cleans (135/93#)
  • Handstand push ups

Then:

  • 50/35 cal row

Time Cap = 20 minutes.

WOD Notes:  The row is designed to take 2 to 3 minutes to complete.  The hang power cleans should be at a weight that will let you complete each round in 1 to 3 sets.  The HSPU should be less than 2 minutes in each round.

Daily WOD – May 27, 2021

Shachar hitting some DB presses!

Workout of the Day

Back Squat 8×1 (90% 1rm OR ~your 2 rep max from last week)

Then NFT

  • 20 seated box jumps 

WOD Notes:  The goal of a seated box jump is to work on your speed and explosion out of the bottom of a squat.  Sit down to the box as if doing a box squat and once paused, spring up as rapidly as you can.  Land soft!

Community Notes:  Happy Birthday Ken!

Daily WOD – May 26, 2021

Audrey locking out a push jerk!

Workout of the Day

EMOM for 30 minutes of:

  • First minute: 15 burpees
  • Second minute: 20 DB shoulder to overhead (50/35#, 10R/10L)
  • Third minute: 40 Russian twists (25/15#, 20R/20L)

WOD Notes:  Choose a burpee number that will give you ~20 seconds of rest per round.

Community Notes:  This Friday, CrossFit Main Line in Ardmore is hosting their 8th annual 24 Heroes in 24 Hours. Starting at 9:30am Friday morning, athletes will perform some version of a “Hero WOD” every hour for 24 straight hours. This year’s event serves as a fundraiser for 23rd Veteran, a nonprofit program working to help veterans adjust back to the civilian world. ICA athletes have supported this event for the last several years, and a notable number of ICAers are headed down for all or part of the 24 hour event. If you’re interested in participating, it’s not too late to sign up or donate HERE! Spectators are also welcome at ALL hours of the day or night. You can check in on the action on the event’s Instagram.

Community Note:  Happy Birthday Erik!

Daily WOD – May 25, 2021

Sean B toting some heavy KBs!

Workout of the Day

Complete for time:

  • 400m run
  • 30 back squats (155/105#)
  • 400m run
  • 20 front squats (155/105#)
  • 400m run
  • 10 overhead squats (155/105#)
  • 400m run

Time Cap = 20 minutes to get out for final run.

WOD Notes:  You are welcome to take the bar from the rack today!  Choose a weight that will allow you to get through each round of squats in one or two sets.  If you prefer to not overhead squat, you can complete a second round of 20 front squats.

Daily WOD – May 24, 2021

Betsy working through box jumps!

Workout of the Day

Deadlift 2-2-2-2-2-2

Then complete

  • 4×5 power cleans (40% 2RM deadlift)

WOD Notes:  Once again, choose the form of deadlift you plan to use during the power meet coming up in June.  The power cleans should be touch and go!

Community Notes:  Happy Birthday JV!

Daily WOD – May 23, 2021

Gavin finishing out a farmer’s carry!

Workout of the Day

AMRAP in 16 minutes of:

  • 40 double unders
  • 12 thrusters (95/63#)
  • 12 chest to bar pull ups

WOD Notes:  Choose a weight for the thrusters that will allow you to get through at least 2 rounds unbroken.  The pull ups should ideally take less than a minute each round.

Daily WOD – May 22, 2021

Welcome Anna!

Workout of the Day

With a partner, complete 8 rounds for time of:

  • 15 deadlifts (275/183#)
  • 500/400m row

WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests, then switch.  Continue until each partner completes 4 rounds.  Choose a weight that will allow you to complete each round in 1 to 3 sets.

Daily WOD – May 21, 2021

Welcome Lacey!

Workout of the Day

Bench Press 2-2-2-2-2-2

Then complete 3 rounds NFT of:

  • 20 floor wipers (135/83#)
  • 10 bent over rows (135/83#)

WOD Notes:  Choose a weight for the accessory work that will allow you to get 10 bent over rows in a row for the first round or two.

Community Notes:  Happy Birthday Tammy!

Daily WOD – May 20, 2021

Traci working through a row!

Workout of the Day

Complete 7 rounds for time of:

  • 18 wallballs (20/14# to 10/9′)
  • 12 supine ring rows
  • 6 strict handstand push ups

Time Cap = 21 minutes.

WOD Notes:  The handstand push ups are designed to be completed in 1 or 2 sets each round.  You can scale the depth, reps or movement (DB shoulder presses or wall climbs are both options) to get that done.

Murph Notes: Our annual Memorial Day Murph will take place Monday, May 31! We have 4 morning heats: 6:30, 8:00, 9:30, and 11:00. (All other classes are canceled that day.) Reserve your spot in Wellness Living!

For our newer members, Murph is a hero WOD that many CrossFit gyms perform on Memorial Day. As prescribed (“Rx”) it’s a doozy, but we’ll have plenty of scaling options. To see the WOD, check out our post from 2019: https://iron-cross-athletics.com/daily-wod/daily-wod-may-27-2019/

Daily WOD – May 19, 2021

Reese firing away on the rower!
Congratulations Coach Kehl and Rachael on their newest addition! Molly Ann Kehl born May 18, 2021 ❤

Workout of the Day

Complete for time:

  • 800m run
  • 60 butterfly abmat sit ups
  • 400m farmer’s carry (2×53/35#)
  • 60 butterfly abmat sit ups
  • 800m run

Time cap to start second run = 20 minutes.

WOD Notes:  This is a fairly slow paced grind of a workout with the exception of the runs to start and finish.  In order to reach intensity, the first run should be uncomfortably fast and the final run should be emptying the tank! **We plan to run most classes outside, so please bring a towel or mat to lay on the ground!**

Community Notes:  Happy Birthday Natalie Lewis!

Daily WOD – May 18, 2021

Frank W. heaving some DBs!

Workout of the Day

Back Squat 2-2-2-2-2-2

Then complete 30 weighted pistols NFT.

WOD Notes:  Try to build to a training 2 rep max back squat today.  That means there should be minimal failures and form should remain intact even at the heaviest weights.  If you’re proficient with pistols you can use a KB or barbell to add weight to the movement.  If you’re developing pistols, take today to build some balance and strength in one leg at a time!

Community Notes: Happy Birthday Tim C!

Daily WOD – May 17, 2021

Kelly W. knocking out some devil’s presses!

Workout of the Day

“Grace”

Complete for time:

  • 30 power clean and jerks (135/93#)

Time Cap = 10 minutes.

WOD Notes:  Grace is a longtime benchmark at ICA and CrossFit in general!  If you have done this multiple times before and are looking for variations, you can complete it was squat grace (squat clean every rep), heavy grace (#185/123#) or double grace (60 reps).

 

Daily WOD – May 16, 2021

 

Chris E. firing through box jumps!

Workout of the Day

Complete 3 rounds for time of:

  • 80 double unders
  • 24 alternating dumbbell snatch (70/50#)
  • 8 bar muscle ups

Time cap = 20 minutes.

WOD Notes:  The dumbbell snatch are supposed to be heavy today! Pick a weight heavy enough that you have to break the  24 into smaller sets. If you choose to stay on the lighter side, increase the DB snatch to 36 reps. For those without BMU, variations include jumping BMU or 2x pull ups.

Community Notes: Happy belated birthday Sigal! (Sorry we missed posting it yesterday!)

Daily WOD – May 15, 2021

Shawn F. locking out a snatch!

Workout of the Day

Banded deadlift 10×2 (60-70% 1RM)

Then

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

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

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

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

Daily WOD – May 14, 2021

Bob Brown contemplating some of life’s decisions!

Workout of the Day

AMRAP in 15 minutes of:

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

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

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

Daily WOD – May 13, 2021

Cate ripping through devil’s presses!

Workout of the Day

Complete 6 rounds, each for time of:

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

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

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

Daily WOD – May 12, 2021

Luke O throwing some blue steel while rowing!

Workout of the Day

Bench Press 10×2 (85%, 1 board)

Then complete for time:

  • 100 push presses (45/33#)

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

Daily WOD – May 11, 2021

Coach Kevin!

Workout of the Day

Complete 15-12-9 reps of:

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

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

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

Record total time to complete all work.

Time Cap = 20 minutes.

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

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

Daily WOD – May 10, 2021

Welcome Diane!

Workout of the Day

Complete 4 rounds for time of:

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

Time Cap = 25 minutes.

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

 

Daily WOD – May 9, 2021

Welcome Ulese!

Workout of the Day

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

Then

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

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

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

Daily WOD – May 8, 2021

Davin working on deadlifts!

Workout of the Day

“Age Group Online Qualifier 21.3”

Complete, in order, for time:

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

Time cap: 15 minutes

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

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

Daily WOD – May 7, 2021

Workout of the Day

Complete 21-15-9 reps for time:

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

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

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

Community Notes:  Happy Birthday Jesse Sy!

Daily WOD – May 6, 2021

Sarah K hauling on the rower!

Workout of the Day

Deadlift 6×3 (85% 1RM)

Then complete 3 rounds NFT of:

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

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

Daily WOD – May 5, 2021

Sofia lining up for a power snatch!

Workout of the Day

“Nate”

AMRAP in 20 minutes of:

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

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

Daily WOD – May 4, 2021

Coach Ricky hitting triple extension on a snatch!

Workout of the Day

Complete for time:

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

Time Cap = 15 minutes.

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

Daily WOD – May 3, 2021

Zoe working through wallballs!

Workout of the Day

Bench Press 6×3 (85% 1RM)

Then

5×10 banded push ups NFT.

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

Daily WOD – May 2, 2021

Lindsay J firing through box jumps!

Workout of the Day

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

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

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

Daily WOD – May 1, 2021

Pugh ripping through double unders!

Workout of the Day

Part 1:

Complete a heavy 400m sled drag*

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

Part 2:

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

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

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

Community Notes:  Happy Birthday Janet and Diana!

Daily WOD – Apr 30, 2021

Jess Smith getting inverted!

Workout of the Day

Back Squat 6×3 (85%)

Then complete NFT:

  • 30 weighted box jumps (20/16″)

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

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

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

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

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

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

Trail Run Note: Due to the Age Group Online Qualifiers taking place next weekend (May 7-9), there will be no coach-led trail run on Sunday, May 9. An extra session will be added to the end of the series, on Sunday, May 30!

Daily WOD – Apr 29, 2021

Welcome Andrea!

Workout of the Day

“Kalsu”

Complete for time:

  • 100 thrusters (135/93#)

Complete 5 burpees at the start of each minute.

Time Cap = 30 minutes.

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

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

Community Notes: Happy birthday Joe S!

Daily WOD – Apr 27, 2021

Welcome Carlina!

Workout of the Day

Deadlift 4-4-4-4-4

Then complete 4 rounds NFT of:

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

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

Daily WOD – Apr 26, 2021

Kirsten swinging a sledge hammer!

Workout of the Day

Complete 20 rounds for time of:

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

Time Cap: 20 minutes

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

Community Notes: Happy birthday Blake!

Daily WOD – Apr 25, 2021

Welcome Julie!

Workout of the Day

Complete 6 rounds, each for time of:

  • 10 strict HSPU
  • 300/250m row

Start a new round every 4 minutes.

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

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

Daily WOD – Apr 24, 2021

Shawn F. locking out his first ring muscle up!

Workout of the Day

Bench Press 4-4-4-4-4

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

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

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

Daily WOD – Apr 23, 2021

Jesse Sy catching a power clean!

Workout of the Day

Complete for time:

  • 800m run

Then 8 rounds of:

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

Then 

  • 800m run

Time cap to start final run = 20 minutes.

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

Daily WOD – Apr 22, 2021

Hayley firing through some hurdle hops!

Workout of the Day

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

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

Time Cap = 15 minutes.

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

Daily WOD – Apr 21, 2021

Sutton getting ready to drive a bar overhead!

Workout of the Day

Back Squat 4-4-4-4-4

Then

Complete 4 rounds NFT of:

  • 5 heavy thrusters
  • 20 lateral plyo skier hops

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

Daily WOD – Apr 19, 2021

Paul hitting the top of a pull up!

Workout of the Day

“The Chief”

Max rounds in 3 minutes of:

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

Rest 1 minute and repeat for a total of 5 rounds.  We will record total rounds completed.

WOD Notes:  This is designed to be a very fast and intense interval workout!  For most, the push ups will become the slow down point.  Choose a push up scale that will let you get 4+ rounds in the first 3 minute interval.

Community Notes:  Happy Birthday Tom B!

Daily WOD – Apr 18, 2021

Tammy finishing a pull up!

Workout of the Day

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

EMOM for 8 minutes of:

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

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

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

Community Notes:  Happy Birthday Coach Kelsey!

Daily WOD – Apr 15, 2021

Greg working through toes through rings!

Workout of the Day

Bench Press 5×5 (~75% 1RM)

Then 3 rounds NFT of:

  • 3 ring muscle ups 
  • 20 plank DB rows (10R/10L)

WOD Notes:  If you don’t have muscle ups, come in anyway!  This is a great day to work some technique on muscle ups with either muscle up transitions or front levers from the rings.

Schedule Note: Huge thanks to Coach Dave and Erin for bringing back the Train Run Series, this time for 5 weeks starting April 26! Each Sunday at 11:30 Dave and Erin will lead a group run starting from Lock 60 and heading up into the woods. The run is usually in the 4-6 mile range. Some weeks there will be two groups of different speeds… Other weeks we’ll stick as one big pack. (Don’t worry, we never leave a runner behind!) The trail runs are free and open to all ICA members and guests. Please sign up in Wellness Living so we know who to expect. Note there won’t be a coach-led “hike” option this time around, but anyone who wants to show up and hike during this time is encouraged to!

Daily WOD – Apr 14, 2021

Erin pulling under a power snatch!

Workout of the Day

Complete 4 rounds for time of:

  • 24/18 cal row
  • 24 DB snatches (50/35#)
  • 12 chest to bar pull ups

Time Cap = 20 minutes.

WOD Notes:  Choose a DB weight that will let you finish each round in 1 or 2 sets. C2B pull ups can be modified to strict pull ups, banded pull ups or ring rows.  You should choose a rep scheme that lets you complete the pull ups in less than a minute each round.

Daily WOD – Apr 13, 2021

Nik working through some GHD sit ups!

Workout of the Day

Complete 4 rounds, each for time of:

  • 200m run
  • 15 handstand push ups
  • 200m run
  • 15 abmat sit ups

Start a new round every 7 minutes.  

WOD Notes:  Choose a handstand push up modification that will allow you to complete your reps in under 90 seconds.  Scales can include wall walks, handstand holds, push ups or DB push presses.

Daily WOD – Apr 12, 2021

Kelsey & Nik tackling Quarterfinals 21.3!

Workout of the Day

Back squat 5×5 (~80% 1RM)

Then 

3 rounds NFT of:

  • 20 banded hamstring curls (10R/10L)
  • 20 glute bridges (50/35# wreckbag)
  • 20 jumping squats (50/35# wreckbag)

WOD Notes: Today starts our 8 week power cycle! It will culimate with a test of our power lifting total (1 RM squat + bench press + deadlift) on Saturday, June 12. Get ready to set some PRs!! If you plan on participating on June 12, try to make up any missed lifting sessions during Open Gym times. Today’s 5×5 back squat means you’ll pick a weight and stay there across all 5 sets.

Schedule Notes: Starting next Sunday, April 18, the 8:00am slot on Sunday will transition back to a free Open Gym. We temporarily made it a class due to the winter attendance surge, but we’re excited to get a weekend Open Gym back on the schedule! (Just in time for the power lifting cycle 😉)

Community Notes: Happy birthday KTS!

Daily WOD – Apr 11, 2021

 

Workout of the Day

Every 2 minutes for 9 rounds complete for time:

  • 100m run
  • 12 deadlifts (115/73#)
  • 9 hang power cleans (115/73#)
  • 6 push jerks (115/73#)

WOD Notes:  Choose a weight that will allow you to complete the barbell series as a complex (ie unbroken through all movements) for the first several rounds.  Toward the end, it is acceptable to have a pause between the movements (ie rest between deadlifts and HPC etc).

 

Daily WOD – Apr 10, 2021

Cara and Lindsay enjoying a beautiful morning farmer carry!

Workout of the Day

EMOM for 21 minutes of:

  • First 7 minutes: 18/12 cal row
  • Second 7 minutes: 15 burpees
  • Third 7 minutes: 50 double unders

WOD Notes:  If you start doing the math, you should pretty quickly see that each of these tests can be difficult to finish within the minute.  Try to choose scales/rep schemes that will allow you 20+ seconds of rest in the early intervals but will be challenging to complete by the end.

Community Notes:  Happy Birthday Chris E, Chris S, and John!

Daily WOD – Apr 9, 2021

Natalie… still holding!

Workout of the Day

“Fran”

Complete 21-15-9 reps for time of:

  • Thrusters (95/63#)
  • Pull ups

WOD Notes:  Fran is one of the shorter (and perhaps more intense) benchmarks in CrossFit!  Choose a weight that allows you to complete thrusters in 3 sets or fewer each round.  If you’re performing strict pull ups, consider scaling to 12-9-6.  Compare to 191218.

Daily WOD – Apr 8, 2021

Pete showing some solid form locking out a deadlift!

Workout of the Day

Power Snatch 2-2-2-2-2

Then complete 3 rounds NFT of:

  • 10 Russian KB swings (heavy)
  • 10 yd handstand walk

WOD Notes:  Today is designed to be a touch and go power snatch day.  If controlling the bar back to the floor doesn’t feel great, feel free to drop it and get back to the bar quickly for the second rep.  If you are not yet proficient at handstand walks, we’ll have lots of options for modifying to so you can start to improve!

Community Notes:  Happy Birthday to Zane and Coach Dave!

Daily WOD – Apr 7, 2021

Steve Ke, Franco and Karen L. out on a farmer carry!

Workout of the Day

Complete for time:

  • 50 lateral hurdle hops (25R/25L)
  • 50 KB deadlifts (53/35#)
  • 50 toes through rings
  • 50 reverse KB lunges (25R/25L, 53/35#)
  • 50 push ups
  • 50 KB swings (53/35#)

WOD Notes:  Choose a KB weight that will let you hit sets of 20+ reps during the workout.  Modify the push up rep scheme or movement so that they take less than 3 minutes.

Daily WOD – Apr 6, 2021

Shawn C. working TGU!

Workout of the Day

“Kelly”

Complete 5 rounds for time of:

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

WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly! Two modification options are: (1) complete 3 rounds instead of 5, or (2) complete 1/2 reps of box jumps and wall balls.

Daily WOD – Apr 5, 2021

Nick L with some solid T2B during 21.3!

Workout of the Day

Deadlift 3-3-3-3-3

Then 

250m farmer carry (AHAP)

WOD Notes: Today we’ll gradually work to a heavy triple deadlift. Focus on slow, beautiful movement and keeping the bar close to your shins at the bottom.  Start around 70% of your 1RM and work up to 85-90% of your 1RM on your last set, if you’re feeling good. Compare to 190417. For the farmer carry, go heavy! It’s expected you won’t make it the full 250m without putting your objects down. You can use KBs, DBs or plates, or can mix-and-match for added fun 🙂

Daily WOD – Apr 4, 2021

Shayan working Turkish get ups!

Workout of the Day

Complete 2 rounds for time of:

  • 800m run
  • 15 ring muscle ups
  • 15 cleans (155/103#)

Time Cap = 25 minutes.

WOD Notes:  The muscle ups should ideally take between 3 and 5 minutes per round.  If you aren’t doing some form of ring work (muscle up, transitions or jumping muscle ups), the scale will be 2x pull ups and push ups (1x pull ups if banded).  The cleans will likely be dropped each rep but you should be able to get back on quickly.

Daily WOD – Apr 3, 2021

Nicole working on handstand push ups!

Workout of the Day

Partner Interval AMRAP in 20 minutes of: 

  • 20 slam balls (30/20#)
  • 10 power snatches (75/55#)

WOD Notes:  In this workout, one partner will complete a full round while the other rests and then switch.  Choose a weight/rep scheme such that no round takes longer than 90 seconds.

Daily WOD – Apr 2, 2021

Welcome Kelly K!

Workout of the Day

Bench Press 3-3-3-3-3

Then complete alternating EMOM for 8 minutes:

  • 5 weighted ring dips
  • 10 second L-sit ring hold 

Max consecutive bench press (50% 3RM)

WOD Notes: Start your bench press around 75% of your 1RM and work up to a new 3RM. Take small jumps!

ICA Power Lifting Cycle: Who else was bummed that we missed our annual ICA In-House Power Lifting Meet this February? We were!! So we’ve planned an 8 week strength cycle that will culminate in the powerlifting total (squat, bench press, deadlift) on June 12. There won’t be a “meet,” but classes will be 90 minutes to accomodate all 3 lifts. During our 8-week strength cycle, we’ll continue to program strength days every three (or so) days, but with a focus on squats, bench presses, and deadlifts. Get ready to set some PRs!!

Community Notes: Happy birthday John C!

Daily WOD – Apr 1, 2021

Jay working through Turkish get ups!

Workout of the Day

Complete 3 rounds for time of:

  • 500/400m row
  • 21 wallballs (20/14# to 10/9′)
  • 15 deadlifts (225/153#)
  • 9 box jumps (30/24″)

Time Cap = 21 minutes.

WOD Notes:  Choose a deadlift weight that will allow you complete each round in 1 to 3 sets. The box jumps should be 2-6″ taller than your normal box height.

Community Notes: Congratulations to our February & March 1-year members! They deserve an extra loud shout-out, having joined just before COVID yet sticking with it throughout an extra crazy year with over 4 months of cumulative shut-down. We are thrilled to celebrate your 1-year anniversaries with ICA!

Daily WOD – Mar 31, 2021

Welcome Ryan B!

Workout of the Day

“Angie”

Complete for time:

  • 100 pull ups
  • 100 push ups
  • 100 sit ups
  • 100 squats

Time Cap = 25 minutes.

WOD Notes:  This is a benchmark mark, and one of the original Girls of CrossFit. In order to get work in at all stations, the pull ups should be capped at 7 minutes and the push ups at 15 minutes.  If you’re performing banded or strict pull ups, consider scaling to 50 reps. Compare to 200310.

At-Home Notes: If you are performing this workout at home and don’t have access to a pull up bar, here are two options for pull-up subs:

  1. 50 (25R/25L) KB/DB bent-over rows + 50 KB/DB two-arm bicep curls
  2. 100 supine “towel” rows (set up using a flat sheet and a door) – instructions here: https://youtu.be/uLr8XHhRPAM

Open Notes: Final results are in! But first… a huge congratulations to ALL our 2021 Open participants! For some of us, this was our 11th CrossFit Open. For many, it was your first. That’s a BIG accomplishment! Before you put the Open completely behind you, we have a small favor to ask.  Take a few minutes to think back on your experience. What did you learn about yourself? Did you experience any “Open Magic” – such as hitting a first skill or a new PR? What are you thankful for? We would love to hear from you! Post a comment or email your team captain with your thoughts. We can’t wait to read them all!

Without further ado… Congratulations to Suns Out Guns Out for winning the 2021 Open In-House Competition!! The SOGO team had 16 powerhouse members fueled by pure grit and Swedish fish. Shout out to Joe S, Kevin W, Landon, Marco, Pat B, Sillup, Ryan A, Sean F, Fili, Tiago, Diana, Liz, Jenn T, Jess S, Lindsay L, and Nikki! For a full list of ICA results, check out the ICA leaderboards on the CrossFit games site. Men / Women / Combined

Daily WOD – Mar 30, 2021

Welcome Vanessa!

Workout of the Day

Rack Jerk 1-1-1-1-1-1

Then complete NFT:

  • 6×5 single leg box jumps (3 sets R/3 sets L)
  • 50 bent over rear delt flies

WOD Notes:  A rack jerk is a split jerk that comes from behind the neck.  If you have the requisite overhead mobility, this is often heavier than a traditional split jerk.  If you don’t feel stable overhead, consider staying lighter and hitting sets of 5 or switching to push presses.

Daily WOD – Mar 29, 2021

Liz working overhead squats!

Workout of the Day

Complete 5 rounds for time of:

  • 400m run
  • 15 right KB snatches (53/35#)
  • 15 left KB snatches (53/35#)

Time Cap = 25 minutes.

WOD Notes:  Choose a run distance/option that takes less than 2 minutes even when tired.  The KB snatches should be at a weight that allows you to go unbroken for most/all of the rounds.  Compare to CrossFit.com from 190928.

Community Notes:  Happy Birthday Greg!

Daily WOD – Mar 27, 2021

Tracy hitting a heavy back squat!

Workout of the Day

Back Squat 5×10 (60% 1RM)

Then complete 30 reps of:

  • Reverse lunges in place (15R/15L, 30% 1RM back squat held on back)
  • Calf raises
  • Dead bugs

WOD Notes:  If your legs are still lit up from 21.3, consider dropping the percentage to around 50.  For the accessory work, try to go unbroken if you can!

Schedule Notes:  We’ve cancelled the 11:00 am class for tomorrow due to the afternoon end of open social in the parking lot.

Reminder: Tomorrow will be our parking lot social to celebrate the end of the 2021 Open! We’ll kick off the afternoon with a team WOD (see below) at 4:00 pm, followed by a parking lot happy hour. We’ll provide pizza and wings; BYO beverages and snacks to share! This is a free social event and everyone is invited, whether or not you participated in the Open. Kids are welcome, too! Please sign up in Wellness Living so we have an idea of how many people to expect.

Workout

In teams of 4, each athlete will complete 5 rounds for time of:

  • 250m run
  • 40 jumping jacks
  • 40 Russian KB swings (choose your weight)
  • 40 Russian twists (choose your weight)

One person will be at each station, rotate once everyone on the team has finished their designated station. The run will likely be the longest part, so run fast! Scale back to 30 reps if you are not finishing the work before the runner returns.

Open WOD – Mar 26, 2021

Workout of the Day

“Open 21.3” 

Complete for total time:

  • 15 front squats (95/65#)
  • 30 toes-to-bar
  • 15 thrusters (95/65#)

– Rest 1 minute (clock continues to run) then –

  • 15 front squats (95/65#)
  • 30 chest-to-bar pull-ups
  • 15 thrusters (95/65#)

– Rest 1 minute (clock continues to run) then –

  • 15 front squats (95/65#)
  • 30 bar muscle-ups
  • 15 thrusters (95/65#)

Time cap: 15 min.

“Open 21.4” –  begins immediately upon completing 21.3

Complete the following complex for max load:

  • 1 deadlift
  • 1 clean 
  • 1 hang clean
  • 1 jerk

Time cap: 7 min. 

WOD Notes: Today’s Open workout has 2 parts. The first part (21.3) has a 15 minute time cap. The second part (21.4) starts immediately upon completion of 21.3 – that may be at 15:00, if you got capped, or sooner than 15:00 if you finished 21.3!

If you are competing in the Open, please read the Workout Description & Standards for your division:

21.3 Variations and Notes:

  • Scaled 16-54 = 65/45 #, hanging knee-raises / pull-ups / chest-to-bar pull-ups
  • Masters 55+ Rx = 65/45 #, T2B / pull-ups / chest-to-bar pull-ups
  • Teens 14-15 Rx = 65/45 #
  • For other versions, reference the workout description & scorecards linked above
  • Competitors must place their barbell 8 feet from their PU bar. The workout starts with all athletes standing behind the PU line. During the 1 minute of rest, athletes must return to their starting point under the PU bar and must wait there until the 1 minute rest period has passed.
  • Tie break: Record the time at the end of each set of thrusters.

21.4 Variations and Notes:

  • The same barbell that was used for 21.3 must be used for 21.4. Athletes may not receive assistance loading the bar.
  • Once the bar is deadlifted from the ground, all 4 movements must be completed in one continuous sequence.
  • The movement standards are listed in the same pdf files as 21.3 (linked in red, above)
  • The cleans can be power or squat cleans. The jerk can be a push press, push jerk, or split jerk
  • Collars/clips must be placed on the outside of the plates for each attempt.
  • Tie break: 21.3 results will be used to break the tie

Schedule Notes: These workouts together have a (max) 22 minute time cap. In order to accomodate 2 heats per class, we have revamped our schedule for the day. All classes will be 75 minutes long, with classes at 5:00am, 6:30am, 9:00am, 12:00pm, 4:00pm, and 5:30pm. Competitors’ heat (no instruction; Rx athletes only) at 7:00pm. Class caps were increased to 16 people to accommodate as many individuals as possible. Recognize that only 8 athletes will be working out at any given time, so there should be plenty of space to spread out and maintain safe distancing. If you are registered for the Open and all class times fill, please text us and we will do our best to accomodate you! We apologize for any inconvenience caused by the last-minute schedule change. We hope to see you all tomorrow for 21.3 & 21.4!

Community Notes: Happy Birthday Chris Mc!

Daily WOD – Mar 25, 2021

Lindsay C. getting low on an OHS!

Workout of the Day

AMRAP in 18 minutes of:

  • 4 strict handstand push ups (-6/-4″)
  • 4 strict toes to bar
  • 8 Turkish get ups (35/20#)

WOD Notes:  Today is designed to be a high exertion, slow moving AMRAP.  Pick scales that are challenging but allow you to keep moving steadily.  You should not get stuck at HSPU or T2B for more than a minute in any round.

Open Notes:  Tune in HERE at 3:00 pm to see the live announcement of 21.3!

Post-Open Social: Join us Saturday afternoon for a parking lot social to celebrate the end of the 2021 Open! Since CrossFitters can’t gather without hitting a WOD… we’ll kick off the afternoon with a team WOD at 4:00 pm, followed by a parking lot happy hour. We’ll provide pizza and wings; BYO beverages and snacks to share! This is a free social event and everyone is invited, whether or not you participated in the Open. Kids are welcome, too! Please sign up in Wellness Living so we have an idea of how many people to expect.

Community Notes:  Happy Birthday Erin B!

Daily WOD – Mar 24, 2021

Coach Kehl putting in work!

Workout of the Day

EMOM for 30 minutes of:

  • 1 power clean + 1 hang clean

WOD Notes:  The intent today is to gradually build over the course of 30 minutes to a really heavy single.  You should start around 50% of your 1 rep max power clean and the last 10 minutes should ideally be above 80%.

 

Daily WOD – Mar 23, 2021

Sutton sinking into an OHS!

Workout of the Day

Complete for time:

  • 50 goblet squats (53/35#)
  • 40 butterfly abmat sit ups
  • 30 push ups
  • 1 mile run
  • 30 push ups
  • 40 butterfly abmat sit ups
  • 50 goblet squats (53/35#)

Time Cap = 25 minutes.

WOD Notes:  Choose a run distance that will take less than 10 minutes even when tired.  The first set of goblet squats should less than 3 minutes to complete.

Open Notes: Results are in for 21.2! Flex Appeal took the top spot for men, and Hustle & Muscle took the top spot for women, but Suns Out Guns Out claimed the top team score for a 2nd week! Full results are posted below.  The Open 21.3 announcement is early this week – tune in to games.crossfit.com or the CrossFit Games YouTube channel at 3:00pm on Thursday to watch it Live!

Daily WOD – Mar 22, 2021

Amy A rowing hard!

Workout of the Day

Complete 5 rounds, each for time of:

  • 5 power snatches (135/93#)
  • 50 double unders
  • 5 bar muscle ups

Start a round every 4 minutes.

WOD Notes: The goal of this interval-style workout is to complete each round in less than 2 minutes. There will be a hard cap at 2:30/round. The power snatches should be touch-and-go for at least the first few rounds and should never take longer than 30 seconds. DU should be done by 1:30. If you’re struggling to complete the work under the time cap, scale to 4-40-4 or 3-30-3. The sub for BMU will be jumping BMU or overhand pull-ups.

Open Notes: We had so much fun watching everyone throw down on Friday (and some throw up) for 21.2! If you’re signed up for the Open, remember to submit your score by Monday at 8:00pm! We’ll update team totals as soon as all the scores are in and validated!

Daily WOD – Mar 21, 2021

Catherine firing through 21.1!

Workout of the Day

Overhead Squat 5-5-5-5-5

Then 

Bamboo overhead squat 3×20

WOD Notes:  If you’ve never played with a bamboo OHS, it is a great way to develop stability in the overhead position!  As always, anyone who doesn’t like OHS may choose to front squat or back squat.

 

Daily WOD – Mar 20, 2021

Dave W. representing team pink on 21.1!

Workout of the Day

With a partner complete 4 rounds for time of:

  • 400m run 
  • 40 thrusters (95/63#)
  • 40 pull ups

Time Cap = 28 minutes.

WOD Notes:  Both partners will run together each round but only one will work at a time to get through the thrusters and pull ups.  If you’re performing banded or strict pull ups, each rep should count as 2 for your total.  Choose a thruster weight that will let you do sets of 10 in the beginning and never fewer than 5 when tired. The work does not (and should not) be split up evenly!

Community Notes:  In case you haven’t heard, Swetha is starting an Indian food stand at the Phoenixville Farmers’ Market tomorrow from 10:00 am to noon!  It’s called Ashwas Indian Kitchen (named for her dog) and will be serving authentic Indian dishes.  The profits from this endeavor will be put toward building a dog sanctuary in Hyderabad, India.  If you’re near the farmers’ market tomorrow, check it out!

Open 21.2 – Mar 19, 2021

Workout of the Day

“Open 21.2” = Open “17.1”

Complete for time:

  • 10 dumbbell snatches, alternating hands (50/35#)
  • 15 burpee box jump overs (24/20″)
  • 20 DB snatches
  • 15 burpee box jump overs
  • 30 DB snatches
  • 15 burpee box jump overs
  • 40 DB snatches
  • 15 burpee box jump overs
  • 50 DB snatches
  • 15 burpee box jump overs

Time cap: 20 minutes

WOD Notes: Welcome to the 2nd week of the 2021 Open!! This is a repeat workout of Open 17.1. We’ve done it twice at ICA: compare to 170224 and 190903, and it is a lung and low-back burner! The WOD listed above is the Rx version for ages 18-54. There are modified Rx versions for Teens 14-15 and Masters 55+, plus Scaled and Foundations versions for all age groups.

If you are competing in the Open, please read the full Workout Description & Scorecard for your division:

A few key standards: You must alternate hands for each rep of the dumbbell snatch. BOTH HEADS of the dumbbell must touch the ground between reps. Your non-lifting hand / arm can not assist (i.e., don’t let it touch your leg). Burpees must be perpendicular to the box; we’ll have a line on the ground and your legs and hands should straddle it. There is a tie break time after each set of burpees. Rx athletes ages 14-54 must jump with two feet, but step ups are allowed for scaled versions and Rx 55+.

As with all Open WODs, we’ll run 2 heats in each class, so everyone will have a judge/counter regardless of whether you’re officially registered for the Open. You do not need to be registered for the Open to come work out tomorrow! 

Daily WOD – Mar 18, 2021

Kris working through some slamballs!

Workout of the Day

Sumo Deadlift 6×3 (85% 1RM)

Then 3 rounds NFT of:

  • 12 one-leg skater squats (weighted if possible)
  • 6 strict toes to bar

WOD Notes:  With Open 21.2 on Friday, this is a great day to dial in some sumo technique.  If you want to dial it back, working at 75 to 80% of your 1 rep max should let you improve your deadlift without being overly taxed.  Working at 85% should be a challenge!

Open Notes:  Open 21.2 will be announced Thursday at 7:30 pm.  Check out the games site HERE to watch the live announcement and see some of the best athletes in the world go head to head!

 

Daily WOD – Mar 17, 2021

Welcome Melinda!

Workout of the Day

“Open 19.1”

AMRAP in 15 minutes of:

  • 19 wall balls (20/14# to 10/9′)
  • 19 calorie row

WOD Notes: Don’t worry, the 2021 Open equipment list doesn’t include med balls or rowers, so we know they won’t be repeating this WOD on Friday! If you completed 19.1 two years ago, compare to 190222

Open Notes: Results are in for 21.1! Suns Out Guns Out has a commanding lead, but there are 2 weeks left and it’s anyone’s guess what the next 2 WODs will be! Full results are posted below. (Please let us know if you find a mistake… but be nice about it… it’s late and there were A LOT of numbers to sort through! 😉) **Updated 9:45pm to address an error!**

Close Menu