2 minutes of an inversion of your choice (rings, bar, handstand, headstand, wall walk)
WOD Notes: Warm up to 85% of your 1 rep and then stay there for all 8 sets. It should be a weight that looks and feels good but is very high exertion. For the inversions, the goal is to accumulate 2 minutes upside down. Break it into manageable chunks!
Trail Run Notes: We added a trail run/hike to the schedule for tomorrow (Sunday) morning. Meet at the Lock 60 recreation area at 11:15. John will lead a 4-6 mile run and Nikki, Carver & Sage will lead a 3 mile hike. Free for all members & guests!
WOD Notes: Today is a slow grind of an AMRAP! The goal is to take as short of breaks as possible and move with intent through the entire workout. Choose a weight and box height that will allow you to fluidly stand up at the top of the step up.
Nutrition Notes: There is one day left of the weekend! Try your best to set aside some time to prep some protein for the week. One of my favorite options is grilling a couple pork tenderloins, slicing them thin and storing them in the fridge. They are one of the best meats I’ve found as far as leftovers go. If you have a go-to meal prep meat, post it to the comments!
WOD Notes: Get ready for a big day of squats! The sets of 10, 5 and 3 should not be totally fatiguing and the goal should be to get close to the same weight at the end. Shoot for ~60% for the set of 10, 80% for the set of 5 and build from there.
Nutrition Notes: The first weekend on the challenge is here! If you’re going out for a meal this weekend, look up the menu ahead of time. It can be a big help in making healthy choices if you walk in knowing what you’d like. Remember, most restaurants will offer something that looks like meat, carb and vegetables in several different forms and that is a safe bet!
WOD Notes: The scale for muscle ups today will be ring rows + ring dips (~10 of each per round). Choose a thruster weight that will let you get through every round in 3 sets or fewer. Muscle ups should take less than 2 minutes/round.
Community Notes: Good luck to our ICA teams competing at the All Y’all competition and CrossFit Delaware Valley this weekend! If you’re interested in going to spectate, you can see the details HERE or talk to Coach Dave.
Nutrition Notes: Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watched this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.
WOD Notes: After finding a max snatch today, we’ll get to play with some gymnastics! The candlesticks will have several variations to offer a range of challenges.
Nutrition Notes: Ok, you’re one day in! Maybe it went great, maybe not so much. Either way, one of the best ways forward is to have a plan. If you already prepped your food for the week, that is awesome! If not, it can be really helpful to find some quick options that fit your needs. You can find several prepared food options within Phoenixville and we’ll start with the fridge in ICA. Each week P3 Nutrition delivers meals for anyone who orders them as well as some “pay as you go” meals that can be purchased via Venmo and taken immediately. Below are two of the options:
Community Notes: Happy Birthday Robin, Kai and Dan E!
Complete 15-12-9-6-3 reps for time of: deadlifts (225/153#) and burpees over barbell. Time cap = 8 minutes.
Row 500/400m for time.
WOD Notes: Choose a pull up modification that will let you get 8 or more pull ups in a row. That can mean banded pull ups, bar rows, or anything else! Choose a deadlift weight that will let you complete each round in 3 sets or fewer. Row fast! There will be built in rest between the 3 components of the workout.
Nutrition Notes: The game is on! Two days ago, we recommended that you take note of cravings and challenges you might face during this challenge. Now what do you do about it? Take 5 minutes tonight to think through the following day and come up with a plan for how to handle those tougher situations. Perhaps you plan a snack at an opportune time. Maybe you brush your teeth early in the evening as a cue to not continue snacking into the night. Whatever your challenge, you’ve got the ability to overcome it as long as you have a plan in place!
Max wallballs (20/14# to 10/9′) in remaining time.
Rest 3 minutes and repeat for a total of 3 rounds. Record 800m run time and wallballs completed each round.
WOD Notes: Ideally you should be left with 1 to 2 minutes to complete wallballs in each round. Feel free to scale to 400m or 600m runs accordingly.
Nutrition Notes: We’re 1 day away from the start of the nutrition challenge! At ICA, we are almost always performance driven. As such, we start and end each nutrition challenge with a fun test workout. On Wednesday, this will be the workout of the day for all classes. Even if you aren’t in the challenge, show up for this fun workout!
As far as metrics go, you can track your performance in SugarWOD and hopefully you can see some positive changes as the result of a month of improved eating. If you’re interested in tracking other metrics, consider tracking:
Bodyweight (we recommend weighing in once a week)
Measurements (often at your waist, hips, bicep, thigh)
Pictures – A front and side view picture can help you see the differences made as a result of all your hard work!
WOD Notes: It is time for one of our annual benchmarks! If you are looking for a variation of Grace, consider double Grace, heavy Grace, cluster Grace or any other variation.
Nutrition Notes: With the challenge starting on Wednesday, take the next two days and figure out these two pieces of information:
1) What will your morning routine look like? Do you have 1 or 2 or 3 go to breakfast options that you think will be a good start to your day? Can you find a way to enjoy coffee without adding sugar or perhaps with a reduced amount? Try a couple options out over the next two days. My favorite breakfast is listed below:
Red cabbage (1/4 cup, you can buy this pre-shredded) + 1 sliced up chicken sausage heated up in a pan. Then pour in 2 eggs + 1/2 cup egg whites scrambled. Then make up 1/2 cup (measured dry) oatmeal. Mix in 1/2 cup frozen blueberries and 1/2 cup frozen strawberries and 1 tablespoon chia seeds. This is my favorite meal of the day! Macros ~ 47C/20F/49P
2) When do your cravings hit? Is it mid morning between breakfast and lunch or is it after dinner? Start to take note of the cravings. If you’re aware of when they hit, they are often easier to deal with! More on this at a later date.
WOD Notes: If the barbell is very uncomfortable on the glute bridges, consider using a wreckbag and potentially doing 1 leg at a time!
Nutrition Notes: What does a typical day of eating look like for Level 1 (food quality)?
Breakfast – 2 to 4 eggs, sauteed spinach, oatmeal with some frozen berries
Elevensies (or snack, if you’re not a Hobbit fan) – some deli turkey, a banana, some nuts
Lunch – come reheated chicken thighs (prepped from the weekend), apple + almond butter, carrot
Dinner – pork tenderloin sliced thin and pan seared, rice and a side salad or some steamed broccoli
There are many variations on this plan but it is a solid starting point. You may prefer to add in some Greek yogurt and berries for the midmorning snack or maybe you like salads for lunch. The goal is to get high quality foods every time you eat!
Our annual fall nutrition challenge is finally here! See details below:
What is it? It is a chance for you to dial in your eating after a summer that may or may not have consisted of BBQ, adult beverages or other tasty choices. Each year, the majority of our gym comes together to challenge ourselves and each other to make some positive changes to our eating.
When is it? This year the challenge will span 4 weeks from Wednesday, Oct 13 to Wednesday, Nov 10.
How do I sign up? Great question! You can sign up by adding your name to this spreadsheet and selecting the version of the challenge in which you plan to partake. From there, all you need to do is show up for the Nutrition Challenge Test on Wednesday, Oct 4 and the Re-Test on Wednesday, Nov 10.
How much does it cost? Participating in the challenge comes at no cost! You can add a pre and post InBody scan (cost = $50) by finding a time that fits your schedule and signing up on the second tab on the same spreadsheet.
We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.
To the left is our very own food pyramid that provides an overview of our nutritional philosophy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals and unique metabolic needs. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy such as yogurt or cottage cheese.
When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For this challenge, you’ll choose what step you are ready for, and you’ll follow it for the entire challenge.
Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid gluten and added sugar as much as possible. There is no need to measure amounts, but please be reasonable! (For instance, eating an entire bag of nuts in one sitting or 2 cups of rice with your Chinese food is not recommended…)
Food Quantity – Phase 1: The Plate Method. This introduces the concept of controlling the overall quantity of food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
3. Food Quantity – Phase 2: Macro Diet. Eat a very specific amount of protein, carbohydrates, and fat each day (aka the Macro Diet). We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and commitment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.
If you have questions specific macros to follow, please reach out to us ASAP!
WOD Notes: The goal today is to get through as many hang power snatches as you possibly can without breaking rhythm. Once you drop the bar, immediately transition to handstand push ups. Choose a HSPU modification that will let you get between 10 and 25 reps in the first round. Rest the remainder of 5 minutes and begin again!
WOD Notes: Choose a weight today that will allow you to go unbroken the whole way! The double under work can consist of working toward your first double under, a new PR set of double unders or maybe backwards DU or triple unders!
WOD Notes: Ideally, each movement should take less than 2 minutes throughout the entire workout. If your first round takes longer than 10 minutes, consider cutting the gymnastics reps in half for rounds 2 and 3 in order to complete the work!
Schedule Notes: This Friday afternoon’s schedule has been altered to 4:30 and 5:30 pm classes with celebrity coach Kehl! There is no open gym at 3:00. Next week will be back to normal!
WOD Notes: This rep scheme ends up with a total of 75 burpee box jumps and 15 rope climbs. If you know either one of these movements can stop you in your tracks, consider scaling the BBJ to 60% reps (15-12-9-6-3) or the rope climbs to 1 or 2 per round.
Start a new round every 4 minutes. Record reps and row time each round.
WOD Notes: The goal today is to go steady, controlled reps on the bench and as soon as you’re done, rush to the rower and SPRINT 250/200m. Work on top end speed with good form!
Community Notes: If you’re around on Oct 23, check out the Citizen’s Advocacy 5k and 10k run! Every year we have some athletes run at this downtown event and it’s always a blast. For more information, click here.
WOD Notes: This is an annual benchmark and one you don’t want to miss! If classes are big enough, we’ll use counters to keep you motivated and on track. Compare to 210926.
Community Notes: Happy birthday Kevin Kerwin!
Event Notes: Only a few days until our 10th anniversary celebration! The party starts at 4pm this Saturday. If you signed up for the cornhole tourney, please arrive before 4:30pm so we can organize teams and get started!
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!!
WOD Notes: With 20 rounds and a 22 minute cap, you’ll need to pick scales that allow you to keep moving even when tired. The first several rounds should take well under a minute, and push ups should be completed in 1-2 sets for at least the first 10 rounds. If you love Russian KBS, this is your chance to go heavy! Choose a weight where you can do all 8 unbroken, even when tired.
Nutrition Challenge Notes: Mark your calendars for the Fall Nutrition Challenge, which will start Wednesday, October 13 and run 4 weeks, until November 10.
WOD Notes: Pick a weight for front squats that will allow you to go unbroken for a round or two. After that, it may take 2 or 3 sets to finish out the 15. The run should consistently take less than 2 minutes. Adjust the distance accordingly!
WOD Notes: Choose a deadlift weight and style (sumo and/or elevated) that allows you to complete each round in 1 to 3 sets. This is a chance to work on setting your back beautifully while fatigued so fight for a good position!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out and RSVP by this Wednesday!
WOD Notes: The ring dips and TGU today are not designed to be executed at high speeds but instead should be focused, controlled efforts. In light of this, try to hold an uncomfortably fast pace on the row each time you get to it! If TGU don’t feel good for you, a manmaker with 2 DBs would suffice quite well!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out and RSVP by this Wednesday!
We hope you can join us on Saturday, October 2, to celebrate the 10 year anniversary of ICA! Our original plan was to rent out the 2nd floor at the Great American Pub, but due to elevated rates of COVID we’ve decided to move the party outside, on our home turf… at ICA! Please read the details below and RSVP by this Wednesday 9/22 so we know how much food to order!
Date: Saturday October 2, 2021
Time: 4pm – ?
Who: All ICA members and guests (former members welcome too!)
Where: 1041 W. Bridge St., Phoenixville
Details: We’ll have a DJ and food (BBQ), plus face painting and an inflatable slide for the kids (and kids at heart)! Starting at 4:30pm there will be a single-elimination cornhole tournament! Members and guests are welcome to BYO alcoholic beverages and any yard games to share. We definitely need more cornhole sets, so let us know if you have one we can borrow!
RSVP: By Wednesday September 22, by adding yourself to this spreadsheet. Please indicate the total number of guests and whether you want in on the tourney!
WOD Notes: This benchmark comes around only once a year, and it’s going to be a beautiful day for a run! Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare run to 180922.Compare row to 180829.
WOD Notes: Ideally each round should take 60 to 90 seconds so that you’ve got enough time to rest before the next round. The cap for any one round should be 2 minutes.
Fight Night Notes: This Saturday night (Sep 18), we’ll show the Heppner/Bridges and Hafthor/Larratt boxing matches outside at the Warnek house (complete with bonfire). The live event takes place earlier in the day but we plan to start streaming around 8 pm. Come by anytime after 7:30! Additional details (including address) are on the ICA Community Facebook page or text John at 717 572 3994.
WOD Notes: Pick a KB heavy enough to be very challenging but that should still allow you to go unbroken.
Community Notes: This Friday will be Coach EQ’s last day of coaching at ICA! Since EQ came to our community 7 years ago, she has had a daughter, another daughter and for good measure, another daughter (reminds me of someone else…) Three small children paired with recently moving out of Phoenixville added up to her deciding to step back from coaching. If you’re available, come out to the 5:00 pm on Friday to see her off!
Event Note: We have another local event to share! CrossFit Delaware Valley is hosting their ALL Y’ALL competition on October 16, 2021. Mixed gender teams of 2 can choose from 3 inclusive divisions: Rx, Scaled, Hybrid (one RX athlete and one scaled athlete). Details on the Facebook Event Page!
WOD Notes: Back squats should be completed in 1 to 3 sets per round and may be taken from the rack. Each set of strict pull ups should ideally take 1 to 2 minutes. If you’re a strict pull up machine, consider adding some weight to your pull ups!
WOD Notes: Choose a run or row distance that will take less than 12 minutes. The scale for muscle ups today will be 2 or 3x push ups or jumping muscle ups. The goal should be to run uncomfortably fast and then move steadily through the work inside. The muscle ups should take less than 2 minutes/round in order to stay on pace.
CrossFit Mainline is bringing back the Amazing Race, this November 20. Teams of 4 will complete challenging workouts through-out a one mile course at the Elmwood Park Zoo! Early bird ticket access (20% off) is available to anyone who registers before October 1st. Additional details and to register: https://www.eventbrite.com/e/the-amazing-race-of-2021-tickets-168968658807
Many of our long-time members were fortunate to know Peggy, who was an ICA member from 2012-2016. We have many amazing memories of Peggy, but one stands out above the rest. In 2013, she set a goal of doing 50 strict pull ups in 30 minutes on her 50th birthday. On Saturday, September 21, 2013, she came into Open Gym and knocked out all 50. (As luck would have it, the workout of the day had another 50, which she proceeded to crush as well.)
Peggy passed away tragically last November in a car accident. As we approach her 58th birthday, we’re honoring her life and memory with the introduction of the Peggy Berman Memorial Pull-up Challenge. The goal is to complete 50 strict pull ups in 30 minutes. Anyone 50+ years old who completes the challenge (Rx) will get their name on a plaque that will hang in the gym.
We’re hosting the inaugural challenge on Sunday, September 26, at 11:00am. We hope you can join us! There is no charge for this event, but please register in Wellness Living so we know how many to expect.
If you can’t make it on 9/26, don’t worry! This will be an on-going challenge that you can complete any time. (Video evidence or coach observation will be required to get on the plaque!)
WOD Notes: Choose a wallball weight that will let you have a chance at a couple of rounds unbroken. Choose a c2b pull up scale that will let you really fight for the last bit of range of motion whether it is ring rows or banded pull ups.
WOD Notes: This workout was created by coach Dave to be completed 5 years ago (the 15th anniversary of 9/11) and has been modified for class logistics purposes. The 2977m represent the number of lives lost in the attack on the World Trade Center. One partner will be working at a time while the other rests.
Schedule Notes: We added an 11am class for tomorrow so everyone who wants to has a chance to complete this special tribute WOD!
WOD Notes: The runs today are designed to land in the 3 to 5 minute range. This is a great day to practice double unders! Choose a rep scheme that lets you finish in under 2 minutes in the later rounds. If your double unders are inconsistent, consider 2 minutes of double under attempts per round!
Community Notes: Happy Birthday BWat and Coach Heather!
WOD Notes: The most challenging barbell movement today should be the power snatches. Choose your weight such that you think you can complete the 20 reps in under 4 minutes without risking failure. If you don’t love power snatches, power cleans are always an option!
WOD Notes: Choose a weight for hang clusters that will allow you to perform most, if not all of the rounds unbroken. Try for fluid cycling of the barbell today! Adjust the burpees to a number/style that will let you finish the early rounds in < 30 seconds.
Schedule Notes: There are 3 classes tomorrow: 8:00, 9:00 and 10:00 am.
WOD Notes: For the back squats, start around 60-65% and build up to a max, usually in the 80-85% range. For the tabata handstand holds, this is harder than it looks on paper! The handstands can be performed against the wall or freestanding; on the floor, dumbbells, or parallettes; or sub a wall climb hold or ring plank hold. If you don’t feel good being on your hands, you can hold DBs, KBs, or a plate overhead!
Social Note: Tonight (Saturday) we’ll be showing a movie in the parking lot! Current plan is to watch “Resurgence,” which is about the 2020 CrossFit Games. Meet in the parking lot at 7:30pm. BYO chairs, blankets, and snacks! All are welcome. Guests too!
Schedule Note: On Monday 9/6 (Labor Day), we’ll have a modified schedule, with classes at 8:00am, 9:00am, and 10:00am. All other class times and Open Gyms are canceled that day.
WOD Notes: Choose a squat variation (front, back or overhead) and weight that will give you a legitimate chance at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!
*Weather Note: The gym lost power due to Ida. There’s also some clean up that needs to happen before classes can run safely. As such, ALL MORNING CLASSES ARE CANCELED. We’ll update Wellness Living around 10am to let you know if the 12pm class is on. (We’ll give approximately a 2-hour heads up for evening classes too.) Continue to sign up for your preferred class time so you will get an email if we need to cancel. Thank you for your understanding!
*Reminder: We post an at-home version of every daily WOD! If your class was canceled, give the at-home version a try and let us know how it went!
Workout of the Day
AMRAP in 20 minutes of:
3 deadlifts (345/205#)
10/8 toes to bar
15 push ups
WOD Notes: Choose a deadlift weight/technique that can be done consecutively without regripping each round. If you’re working toward a more efficient deadlift, feel free to elevate the start position by propping the bar on top of plates or switch to sumo if you know it feels better. Push ups and toes to bar should be done in 1 or 2 sets for the first couple rounds. Adjust reps/movements accordingly!
WOD Notes: Ring muscle ups can be scaled to 10 jumping muscle ups + 2 ring dips or 20 pull ups + 10 ring dips. Ideally the first set of muscle ups should take less than 3 minutes and the second set should be less than 5.
Start a new round every 4 minutes. Time cap for each round = 3 minutes.
WOD Notes: The goal today is for each movement to take less than 45 seconds. Choose a weight that will give you a shot at unbroken thrusters for a couple of rounds and snatches should be done in sets of 5 or more. SugarWOD will calculate your average time across all 5 rounds today.
WOD Notes: The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!
WOD Notes: One partner will be working at a time on KB swings and you’ll work toward 150 cumulative reps (not 150/person) to start and end the workout. Both partners will run at the same time but the wreckbag does not need to be shared evenly. If your partner loves running and you don’t so much, hand that bag off!
WOD Notes: Each movement in this workout should ideally take less than 2 minutes per round. Consider dropping the run or row distance accordingly. The intent today is to go out at a steady pace and see if you can increase speed in round 3!
At the start of each minute, complete 12 air squats.
WOD Notes: Choose a number of air squats that allows you to have your hands on the bar by the 20 second mark of each minute. If you’re a proficient power cleaner, shoot for ~75% of your 1RM. If you’re not sure what your 1RM is, pick a weight that you’ll drop after each rep and ideally get 8-12 reps in the first minute. You should never get fewer than 4 in any minute!
Continue adding 3 reps each round until time expires.
WOD Notes: The scale for muscle ups will be either 25 pull ups (banded or otherwise) and 25 push ups or jumping or kneeling muscle up transitions + 5 second ring support holds. There will be a rest between the end of the muscle ups and the start of the AMRAP. Choose a deadlift weight that will allow you to go unbroken through the set of 9.
WOD Notes: Come in for this high skill, high exertion metcon! If pistols aren’t in your arsenal yet, you can work toward them by way of pistols to a box, with a band, weighted step ups or weighted lunges.
5 power snatches (touch and go, 60% 1RM hang snatch)
WOD Notes: If dropping into a full squat on the hang snatch doesn’t feel good, modify this to a hang power snatch or a hang clean. If you think the accessory work looks a lot like Isabel, you’re right! The goal should be efficient cycling of a barbell and a moderate to heavy weight.
Community Notes: Happy Birthday to Tracy, Zoe and Coach Zhu!
WOD Notes: Today is an ICA classic!! 200 burpees is the goal but there are many scaling options. You can go to 100 or 150 burpees or treat it as an AMRAP in 15, 20, or 25 minutes. If you know burpees don’t feel great on your joints, consider a 200 cal ski or row. No matter how you slice it, this is a fantastic conditioning day for your body and mind.
If you’re looking for some strategy for attack, the following have worked (varying levels of) well over the years:
EMOM of 5, 10 or 15 burpees.
20 easy sets of 10 with a short break in between.
Try for unbroken (but steady).
Sprint the first 30 and coast from there (wouldn’t totally recommend this one).
GYM RECORDS: Kelly Goldston – 11:01 (2020), Kevin Witchey – 11:07 (2020)
Then complete 5 sets of 10 pulls on the rower for max distance.
WOD Notes: Sets of 10 on deadlifts can be very challenging. Focus hard on making each rep beautiful. For the row, you’re shooting for the most powerful and aggressive strokes you can while maintaining your usual stroke rate.
Complete a 25 ft handstand walk between each round.
WOD Notes: Come in to work on some gymnastics! If you are not yet able to handstand walk, we’ll be working on headstand and handstand holds as well as some drills to help improve your balance while inverted.
Then take 10 minutes to work on inversions and levers from the rings.
WOD Notes: The bench press today should happen around 75% of your 1 rep max. If you feel great, you may be able to push a little heavier but it should not be a max effort. The goal is to keep your form perfect and slow down the lift!
WOD Notes: This is a two-part workout, but you only record the total time. When you finish the run, check the clock, give yourself 3 minutes rest, and then start the 4 rounder. There will be a 25 minute cap for this workout.
Complete 50 double unders and 10 box step ups after each set (not for time)
WOD Notes: The goal today should be to hit your first set of 5 push jerks at ~60% of your 1 rep max and build steadily to shoot for ~90% on the final set of 2. The double unders in between sets are intended to be skill work. Try to do them unbroken if you can! They should take less than 40 seconds. If you are working toward double unders, today is a great opportunity to practice in a “not for time” setting!
Community Notes: We moved the date for our 10th anniversary celebration! It will be the evening of Saturday, October 2nd at the Great American Pub.
WOD Notes: Twelve sets of back squats could be classified as a lot! Shoot for weights starting around 60% and ending around 80%. These lifts will occur on a 2 minute clock so it should not turn into a 3 rep max but instead focus on perfect, heavy, challenging reps.
Teams and Heats are posted HERE. If we need to make any changes beyond this point we’ll email your team directly!
We have several teams of 5 this year. Two athletes will pair up and move together from station-to-station. Take turns on the thrusters, box jumps, and rope climbs (e.g. alternate every few reps).
We encourage folks to show up early and stay late to cheer for other heats! Due to increasing rates of COVID, spectators are encouraged to spend the majority of their time outside, cheering for your friends during their 200m run. BYO tents, chairs, snacks, etc, to create a party in the parking lot!
Mark your calendars for our 11th Annual 31Heroes Fundraiser on August 7, 2021!
10 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
Fundraising / Donations
In 2016, ICA was the top fundraiser in the world!! Every year since 2011 we’ve been in the top 5. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:
Donate directly to our team page HERE. A $31 donation (or more) gets you a 31Heroes t-shirt, shipped to you by the 31Heroes organization.
Make even more of an impact by signing up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
Make a donation in person at the live event (no t-shirt or prizes).
While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on August 7!
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb.
All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.
ONLINE REGISTRATION CLOSES JULY 31st to give us time finalize heats and teams!
Please establish your 4-person teams in advance of the event. Each participant should register individually (HERE) to ensure we have waivers for each participant. Guests from other CrossFit boxes are welcome and encouraged to participate!
For non-ICA members, please email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
For ICA members, we will have sign up sheets at the gym (one for each Level). Please list your team, partial team, or sign up as a free agent no later than July 31.
We will release heat assignments a few days before the event.
7:30 – Gym opens
8:15 – Opening Remarks
8:30 – Heat 1
9:10 – Heat 2
9:45 – Group Photo in the Parking Lot
10:00 – Heat 3
10:40 – Heat 4
11:15 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages!
The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.
We can’t wait to workout, fundraise, and celebrate with you all!
WOD Notes: Try to keep the runs to under 2 minutes and modify to 250m as needed. Choose a KB weight that gives you a chance at completing the first round in 1 or 2 sets. There is nothing to slow you down today!
We officially opened our doors on August 1, 2011… making today ICA’s 10th anniversary! We are honored to have reached this milestone! Thank you to our members – past and present – for believing in us, trusting us with your health and fitness, and making ICA the amazing fitness community it is today. Your hard work and enthusiasm inspires us to be better every day. Here’s to another decade of fitness and fun!!! #ICAstrong #CrossFit #10yearaffiliate #ICAfitfam
WOD Notes: The dead hang from a pull up bar today will be 1 minute cumulative. You should ideally take less than 2 minutes in each round to finish the hang. The HSPU are designed to take less than a minute per round.
WOD Notes: If you know toes to bar are a skill in development for you, consider shooting for a cumulative ~20 reps. As always, if you prefer to not perform OHS, front squats or back squats are always available!
Reminder: Our ICA 10th anniversary party will be the afternoon/evening of September 25th. Mark your calendars!
WOD Notes: This workout contains quite a few bar muscle ups. If you love BMU, then come in and destroy this thing! If you don’t love them yet, come in and start to build your tool box. The sub today will be jumping bar muscle ups, bar muscle up transitions to press out or 2x pull ups. Whatever version you do, the first round of BMU (or modification) should take between 2 and 5 minutes and the second round should take between 90 seconds and 4 minutes. Be there!!
31Heroes Notes: Don’t forget to sign up for our annual 31Heroes event on Saturday, August 7! If you’ve never done it before, it is a grand old sweat fest containing a 31 minute AMRAP. See more details HERE. Please sign up in Wellness Living and put your name on the sign up sheet at the gym for the level you’d like to complete!
WOD Notes: Ideally, the early rounds should be under 2 minutes and all rounds should take less than 3. This is a great chance to test out your thruster weight for 31 Heroes! Scale the burpees so they take less than 1 minute when tired.
WOD Notes: The sets of 1 in today’s lift should likely not be a PR, especially the first set. Shoot for 85-90% in round 1 and either stay there or gradually increase by small amounts. The sets of 15/10/5 should happen around 50-65-80% respectively. You could go heavier on these if you feel great!
WOD Notes: If you’re at one of the 4 stations that doesn’t have access to a wall, you can delay your start and use someone else’s wall, or you can modify wall climbs to 21 push ups and 21 hollow rocks and still be Rx. The scale for muscle ups is 3x push ups. This is an annual ICA benchmark, so be sure to write down your modifications so you can remember for next year!
WOD Notes: Choose a power clean weight that will allow you to “touch and go” reps through all 10 rounds. The pull ups should be unbroken in the early rounds and should stay under 2 or 3 sets in the later rounds. Make sure you have at least 30 seconds rest before the next round!
WOD Notes: After the warm up, shoot for your first set of 3 to be at or above 70% of your 1 rep max. If you’re feeling good, the final set could encroach on 90%. The row is for real this time (unlike the false alarm from Wednesday), go fast!
WOD Notes: Choose a push press weight that will allow you to unbroken through a round or two. The push ups should take less than 30 seconds in round 1 and ideally stay under a minute in the later rounds.
WOD Notes: This will be GREAT prep for our annual “200 burpees for time WOD” – coming up in August! Keep the first round of 60 burpees at 5 minutes or less. If you’ll struggle to keep that pace, modify by doing plank burpees, burpees to an elevated bar, or reduce the number of reps. Go so fast!
** Member Note – Wellness Living is experiencing an unplanned outage. Don’t let that stop you from getting your WOD in! Even if you can’t sign up, just come in at your normal/preferred class time. We’ll be creative and ensure everyone has a space to work out.**
Workout of the Day
Complete 8 rounds, each for time of:
6 hang snatches (115/73#)
12/9 toes to bar
Start a new round every 3 minutes. Time cap = 2 minutes/round.
WOD Notes: Choose a weight that will allow you to complete the first round (maybe more) of hang squat snatches unbroken. Ideally, you should keep each round to 1 or 2 sets. The toes to bar should take less than 1 minute even when fatigued.
Deadlift 5-5-5-5-5 (3 second eccentric, fast concentric)
Then complete 3 rounds NFT of:
10 lateral box jumps (5R/5L)
10 windmills (5R/5L)
WOD Notes: The deadlifts should be slightly slower than usual as you lower the bar to the floor. Keep the weight in the realm that will allow you to keep a perfectly straight back. Feel free to elevate the bar by a few inches today (or any day) if it will help with technique! Windmills can be done with KBs, DBs, slam balls, a friend or a 1# plate. The world is your oyster!
WOD Notes: The first round of muscle ups should be less than 30 seconds (1 or 2 sets) and no round should take longer than 1 minute. The scale for ring muscle ups will be 8 ring rows and 8 ring dips. If push jerks don’t feel stable, switch to single arm DB push jerks (5/side) or push presses with a bar at lighter weight. You should be able to go unbroken through the first few rounds. Try to cut down on transitions!