Daily WOD – Oct 1, 2020

Shawn F. standing up a front squat!

Workout of the Day

AMRAP in 15 minutes of:

  • 30 handstand shoulder taps
  • 12 DB power snatches (70/50#, 6R/6L)
  • 6 bench presses (65% 1RM)

WOD Notes:  Choose a DB and bench press weight that will allow you to complete 1 to 3 rounds unbroken.  After that, you may need to rest!  The scales for handstand shoulder taps will be either a 30 second HS hold or 30 plank shoulder taps.

5k Run Note: This Saturday we’re completing our 5k run benchmark! The run will take place at 3:00pm as a FREE event. (The morning WOD will be a strength day.) We encourage everyone to join us for this annual benchmark! If running 3.1 miles isn’t for you, consider a shorter distance or rowing instead. We’ll meet outside in the parking lot at 3:00pm and kick off in heats. To view the course map check out last year’s post: 190925. Please reserve your spot in Wellness Living so we know how many to expect. BYO refreshments for a socially distanced, outdoor “stink and drink” after the run!
Community Notes: We want to encourage everyone to check the blog each night! Not only do we post the Daily WOD there, we also post important notes and announcements that you don’t want to miss! To continue to emphasize the blog as our primary communication tool, we’ve adjusted the SugarWOD settings to publish at 5:00am each day rather than the night before.

Daily WOD – Jun 25, 2020

Earlier today, Eric Roza was announced as the new CEO and owner of CrossFit, Inc. We look forward to learning more about Eric’s vision and plans for the future of CrossFit!

At-Home WOD #104

Warm Up

20 single unders before each of the following movements:

  • 10 overhead squats w/ jump rope
  • 10 dislocates w/ jump rope
  • 5 inchworms
  • 10 runners lunge (5R/5L)
  • 10 crossover toe touches (5R/5L)

10 reps of the Y-T-A-T shoulder warm up (unweighted)

Workout of the Day

Complete 15 rounds for time:

  • 30 double unders
  • 10 push ups

Time cap: 25 minutes

Cash Out

Complete 3 rounds not for time of:

  • Reverse Plank – 20 seconds
  • 20 glute bridges

Cool Down

  • Sit and reach w/ calf stretch – 30 sec/side
  • Figure 4 piriformis stretch – 30 sec/side

WOD Notes: It’s our last day of shut down! Join us in the parking lot to celebrate at any of our 4 class times: 6:00am, 12:00, 4:00 or 6:00pm! Click here for a video explanation of today’s workout. Select scales for the DU & push ups that allow you to complete round 1 in less than a minute. Subs for DU include 2xSU, jumping jacks, or 30 seconds of a sprint cardio (row/bike/run). Post to SugarWOD:  time. Note modifications.

Equipment Notes: Remember to bring your jump rope!

Community Notes: Happy birthday Traci!

P3 Nutrition Note: P3 Nutrition hasn’t skipped a beat throughout the shutdown, continuing to deliver delicious meals to our fridge on a weekly basis. If you are interested in trying out their meals, place your order here by Thursday at midnight for pick up Sunday morning. Use code ironcross20 for 20% off your first order. P3 is re-starting their “a la carte” food service as well, so each week they’ll deliver a handful of extra meals to our fridge that can be purchased first-come first-serve. Most meals are $10; breakfasts are $8. You can Venmo your payment to the address listed on the flyer hanging on the fridge.

Daily WOD – Jun 24, 2020

Constantly varied!

At-Home Workout #103

Warm Up

  • 200m run (100m forward, 100m backward)
  • 10 spiderman lunges (5R/5L)
  • 250m run (60% speed)
  • 10 runner’s lunges (5R/5L)
  • 250m run (70% speed)
  • 20 leg swings (10R/10L)
  • 250m run (80% speed)
  • 30 seconds downward dog calf stretch – pulse L/R

Workout of the Day

Benchmark Day!

Run 1 mile for time. 🏃🏃🏃

Cash Out

  • Tabata air squats (20 seconds on, 10 seconds off, for 8 rounds)

Cool Down

  • Pigeon Stretch (90 seconds/side)

WOD Notes:  Click here for a video explanation of today’s workout. For Tabata air squats, use a depth gauge if you have one! Post to SugarWOD: 1 mile time and total reps of air squats.

Community Notes: Thank you to those who donated to the COVID-19 membership drive over the last 3 months. We have distributed nearly $2000 of membership grants/credits, allowing several members to return to ICA who were financially impacted by COVID and were otherwise going to have to pause their memberships. They (and we!) are grateful for your generosity!

Community Notes: Happy birthday Jim C and Lindsay!

Daily WOD – Jun 23, 2020

Day 1 of the Teen Summer Program

At-Home Workout #102

Warm Up

400m run

Then 3 rounds of 20 sec on, 10 sec off of:

  • Reverse lunges
  • Push ups
  • Mountain climbers
  • Odd-object push presses

Workout of the Day

AMRAP in 12 minutes of:

  • 10 burpees
  • 10 odd-object thrusters

Cash Out

Complete 30-20-10 reps NFT of:

  • Bicycles (L+R=1)
  • Crunches
  • Leg lifts

Cool Down

  • Samson stretch (45 seconds/side)
  • Downward dog (45 seconds)

WOD Notes: Click here for a video explanation of today’s workout. Subs for burpees include plank burpees or 20 mountain climbers (10R/10L). If you want to use a barbell, pick a weight where you can go unbroken for most if not all the rounds. Post to comments or SugarWOD: Rounds + reps, object used.  Post pics to the blog!

Membership Note: Reminder that the revised membership levels begin July 1, so anyone currently on unlimited will remain unlimited until July 1. Membership for returning members will begin on July 1 unless you made separate arrangements. If you have any questions about your membership start date, cost, etc, please email or call us!

Community Notes: Happy Birthday Kyle K!

Daily WOD – Jun 22, 2020

ICA 2.0! Each workout station is approx 6’x12′, with 10′ from the center of one station to the center of the next. We’ll have athletes stick to the center of their box and face different directions during metcons to minimize the spread of germs!

Each station will have its own rower and rings too!

2 of the 5 new workout stations

The last 3 pull up bars come in Monday, so we’ll be ready for Friday!

At-Home Workout #101

Warm Up

Run 250 meters

10 runner’s lunge (5R/5L)

Then 3 rounds not for time of:

  • 12 air squats 
  • 8 KB/DB dead swings
  • 4 inchworms in place

Then practice 3-5 reps of each movement in the workout

Workout of the Day

Complete 4 rounds for time of:

  • 400m run
  • 30 Russian KB/DB swings
  • 20 jump squats
  • 10 A-frame push ups (or HSPU)

Cool Down

  • Lacrosse ball t-spine release (30 sec/side)
  • T-spine twist (30 sec/side)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Time. Note weight used, modifications.

Equipment Notes: If you’re coming to an Outdoor WOD, remember your lacrosse ball!

Community Notes: We hope to see you at today’s (Monday’s) Open House! We’ve been hard at work upgrading the facility, and we can’t wait to show you and answer any questions you may have. A few important notes:

  • Please wear a mask for the Open House. We want to ensure everyone feels safe coming to see the revamped space.
  • If you borrowed equipment from us, please return it during the Open House. The Tues-Thurs WODs will not require DB/KBs. If you can’t make it in tomorrow, please come by during any of our Outdoor workouts on Tuesday or Wednesday. We absolutely need the equipment back by Wednesday night so we have time to disinfect and organize everything before Friday!
  • Before coming to the Open House, we encourage you to read our Operating Guidelines for the Green Phase – linked here. It lays out the expectations for social distancing, self-screening, and when to wear masks.
  • Open House Hours: 7-8am, 1-2pm, 5-6pm, 7-8pm.

Daily WOD – Jun 21, 2020

At-Home Workout #100

Warm Up

  • 400m run
  • 10 runner’s lunges (5R/5L)

With a broomstick or PVC, complete the following:

  • 12 muscle snatches
  • 12 power clean to push presses
  • 12 front squats
  • 12 behind the neck presses
  • 12 overhead squats

Then 3-5 reps of each movement in the WOD

Workout of the Day

Complete for time, in order:

  • 100 KB/DB two-arm chest press 
  • 100 reverse lunges (sub: air squats)
  • 100 KB/DB two-arm bent-over rows
  • 100 sit-ups
  • 100 KB/DB one-arm thrusters (50R/50L – any order)

30 minute time cap

Cool Down

  • Standing quad stretch (45 sec/side)
  • Crossover hamstring stretch (45 sec/side)

WOD Notes: Click here for a video explanation of today’s workout.  This is a chipper style workout, meaning all movements must be completed in order. Post to comments or SugarWOD: time, weight used, modifications.

Equipment Notes: If you are coming to the Outdoor WOD (@ 10am), remember to bring a broomstick or PVC for the warm up! A jump rope can also make do in a pinch. A rolled up towel or sweatshirt could work as a sub for an abmat.

Community Notes: Happy birthday Steve M! And happy Fathers’ Day to all the ICA dads!

Daily WOD – Jun 20, 2020

Heather, Tyler, and Mado!

At Home Workout #99

Warm Up

  • 250m run
  • 10 spiderman lunges (5R/5L)
  • 20 arm circles (5 front/back/left/right)
  • 30 KB/DB deadlifts
  • 20  jumping squats
  • 10 two-arm KB/DB press

Practice a few reps of each movement in the WOD 

Workout of the Day

Partner Interval AMRAP in 20 minutes:

  • Partner 1 completes 1 full complex with each hand (L+R) while the other partner performs a static hold. Details below!

Complex:

  • 8 KB/DB one-arm deadlifts
  • 6 KB/DB one-arm hang muscle cleans
  • 4 KB/DB one-arm squats
  • 2 KB/DB one-arm strict press

Static holds:

  • Min 0-5 = bottom of squat (unweighted)
  • Min 5-10 = top of tuck up
  • Min 10-15 = lateral raise (unweighted)
  • Min 15-20 = elbow plank 

Cash Out

  • Tabata KB/DB two-arm push press 

Cool Down

  • Crossover shoulder stretch (30 seconds/side)
  • 15 second hold of each neck stretch: (1) forward and backward tilt, (2) side tilt, (3) side rotation

WOD Notes: Click here for a video explanation of today’s workout. If you don’t have a partner to complete the workout with, set a 20 minute clock and do 1 complex (right), 1 complex (left), then 1 minute of the designated static hold. If you are in the middle of a static hold when the clock turns to the next increment, switch to the new hold position! Post to comments or SugarWOD: Total number of complexes completed in your team of 2 (each arm counts.. L+R=2). For the cash out, record total number of push presses completed across all 8 rounds. 

Community Notes: It’s official!! Chester County is moving to Green, and we get to open our doors on Friday June 26!!!!! We’ll be updating Wellness Living over the weekend so you can start registering for classes. The Saturday & Sunday classes will be listed as Daily WODs with a 13 person cap for each class; however, as the weekend approaches and we have a better sense of the weather forecast, we hope to switch the classes to Outdoor WODs and increase the cap to 20. We can’t wait to work out INSIDE with you all!

Daily WOD – Jun 19, 2020

Welcome Sutton!

At-Home Workout #98

Warm Up

  • 400m run
  • 10 runners lunge (5R/5L)
  • 10 rolling sit ups
  • 20 jumping jacks
  • 20 crossover jacks

Complete 3 rounds of:

  • 5 KB/DB swings
  • 5 KB/DB two-arm push presses
  • 5 KB/DB goblet squats

Workout of the Day

With a continuing running clock:

  • At time 0:00, complete an 800m run
  • At time 6:00, complete the “5 minute snatch test” (details below)
  • At time 12:00, complete an 800m run

Cool Down

  • Lumbar lacrosse ball release (1 min per side)
  • TFL lacrosse ball release (1 min per side)

WOD Notes: Click here for a video explanation of today’s workout. The middle part of the workout (the 5 minute snatch test) is a requirement for most KB instructor certifications.  You have 5 minutes to complete 100 KB snatches from a hang. Stop at the 5 minute mark even if you don’t complete all 100. Check out the list of rules and standards here if you’re interested. Compare to 190329Post to comments or SugarWOD: Three scores: (1) 800m run, (2) Time to complete the snatch test (or number of reps completed), (3) 800m run. Note weight used.

Community Notes:  Happy Birthday Marco!

Membership Notes: We are hopeful that good news will be announced tomorrow about ICA’s reopening, which we expect will be late next week! We are putting the finishing touches on the physical upgrades to the gym and finalizing our operating policies for the Green phase. Our goal, as it has always been, is to provide a safe environment where our members can improve their health and quality of life through fitness. The physical changes made to the gym, along with the restructuring of our membership levels, are founded in our commitment to the highest safety and quality. We will continue to look for ways to add value to our memberships, whether it be adding additional workout stations so we can accommodate 15 instead of 13 in a class; increasing the number of classes/month for the Standard membership (Unlimited is currently sold out); adding more class times to the schedule; and/or increasing the number of Unlimited memberships we offer. Right now, our focus is on reopening safely and ensuring every member has fair access to classes. We continue to have a lot of great conversations with our members who have questions regarding the membership changes; if you have questions or concerns and haven’t reached out yet, please call or email us any time. We can’t wait to get back into the gym with you!!!!!!

Daily WOD – Jun 18, 2020

Welcome back Catherine!

At-Home Workout #97

Warm Up

30 seconds of each:

  • Sumo stance fast feet
  • Air squats
  • High knees
  • Reverse lunges in place

Then complete 3 rounds NFT of:

  • 5 box jumps
  • 15 KB/DB deadlifts 

Then perform 3-5 reps of each movement in the workout.

Workout of the Day

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

  • KB/DB suitcase deadlift (left)
  • Box jumps (24/20″)
  • KB/DB suitcase deadlift (right)
  • Bicycles (L+R=1)

Cash Out / Cool Down

10 minutes of SLIPS practice

  • 2-min back scale practice (1 min/side)
  • 2-min front scale practice (1 min/side)
  • 2-min inversion practice 
  • 2-min plank practice 
  • 2-min pigeon stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout.  Post to comments or SugarWOD: Time, weight used. Note box height and any modifications.

Daily WOD – Jun 17, 2020

Valentinos!

At-Home Workout #96

Warm Up

  • 400m run
  • 20 high knees
  • 20 butt kicks
  • 20 mountain climbers (10R/10L)
  • 10 reverse lunges to knee raise (5R/5L)
  • 10 KB/DB high pulls
  • 10 KB/DB two-arm push presses
  • 10 lateral squats (5R/5L)

Infraspinatus/Teres minor release (1 min/side)

Buy In

  • Take 5 minutes to find your max consecutive double unders

Workout of the Day

AMRAP in 15 minutes of:

  • 8 burpees
  • 16 “three quarter” KB/DB swings 
  • 32 double unders

Cool Down

  • Standing calf stretch (30s/side)
  • Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. The 3/4 swings should go just above your head – midway between Russian and American swings. Subs for DUs include 2x SU, 24 jumping jacks, or about 30 seconds of sprint cardio of your choice. Post to comments or SugarWOD: rounds + reps. Note weight used, modifications.

Equipment Notes: If you are coming to a parking lot WOD, remember your lacrosse ball and jump rope!

Community Notes: Happy birthday Lanna!

Other Notes: For those not on Facebook, here is a video we posted yesterday to provide some answers and additional context on the membership changes. Please reach out with any questions or concerns! Also, if you didn’t get Sunday’s email, let us know so we can get it to you.

Daily WOD – Jun 16, 2020

Nik & Kelsey

At-Home Workout #95

Warm Up

2 rounds of:

  • 3 inchworms
  • 10 squats 
  • 20 jumping jacks
  • 30 high knees

Downward dog calf stretch (30 sec, pulsing/alternating)

Runner’s stretch (5R/5L)

Workout of the Day

  • Load up a backpack or rucksack to 50/35# (scale: 35/20#) and walk/ruck 2 miles. Every 400m, stop and perform 10 push ups and 20 squats (weighted).

Cool Down

  • Seated spinal twist (30s/side)
  • Hurdler’s stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If you have access to a trail, this would be fun to complete as a hike! If you come to class, you can complete 2 laps of the 1 mile route; 4 laps of the 800m; or 8 laps of the 400m. Bring your own pre-loaded backpack! If you don’t have a sturdy pack available to you, you can carry your KB/DB any way you’d like. Rucks can be fast walks or slow runs… but you should always keep moving. There will be a 40 minute time cap on this WOD. Post to comments or SugarWOD: Time. Note weight used, modifications. 

Membership Notes: We’ve gotten some questions about the membership changes that were sent out by email on Sunday. If you have any questions, please reach out! The bottom line is we want to minimize how often classes are filled to capacity. We don’t want anyone paying for a membership that they can’t use. The 13 person class cap is going to greatly increase the quality of our instruction and your member experience, but it’s a 30% decrease in capacity. To combat this we are: 1) Encouraging/incentivizing individuals to commit to 3 classes/week (where possible), and 2) Significantly reducing our total membership. The membership changes stemmed from those two things. We are happy to answer any questions you may have. Please email, text or call us any time. 

Schedule Notes: We’ve gotten some questions on class times. When we reopen on June 26, we plan to offer the following classes:
  • Weekdays: 5a, 6a, 9a, [10a teen], 12p, 3:30p, 4:45p, 6:00p, 7:15p (except Fridays)
  • Saturday: 8, 9, 10 — Outdoor
  • Sunday: 9, 10 — Outdoor
Once the teen summer program ends we’ll likely make the 10am a regular adult class, as early as Aug 3. Evening classes are separated by 15 minutes to allow for cleaning & transition time. These classes tend to be very full and can get congested at turnover. We did not build in transition time between the morning classes because they tend to run smaller and a bit faster (since people are quick to leave to get to work). If we realize we more time between morning classes we may push the 6a to 6:15a. Evening classes will return to their previously scheduled 4, 5, 6, 7pm once COVID restrictions clear.

Daily WOD – Jun 15, 2020

Functional fitness in action!
Tia-Clair Toomey’s newest fan – Georgia! (Rob & Traci’s pup)

At Home Workout #94

Warm Up

  • 400m run
  • 6 Sampson stretch (3R/3L)

3 rounds of:

  • 10 KB/DB swings
  • 5 KB/DB two-arm squat cleans
  • 5 KB/DB two-arm push press

Workout of the Day

Complete 5 rounds for time of:

  • 250 meter run
  • 20 KB/DB hang power clean & push press* (10R/10L)

*If you have access to a barbell and would like to use it, Rx would be 95/65#

Cash Out

  • 100 toe touches not for time

Cool Down

  • Scorpion (30s/side)
  • Piriformis stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Time. Note weight used, modifications.

Daily WOD – Jun 14, 2020

Movie Night ❤
The unofficial Saturday 10am 😂

At-Home Workout #93

Warm Up

  • 400m run
  • 5 ragdoll to reach
  • 10 spiderman lunges
  • 10 side lunges
  • 10 runner’s lunges
  • 20 leg swings (10R/10L) 
  • 15 squats (5 regular, 5 wide, 5 narrow)

Workout of the Day

Tabata:

  • KB/DB goblet squats
  • Shuttle runs (10  yds)
  • KB/DB Romanian deadlifts
  • Squat hold w/ KB/DB in rack position (4R/4L)

Rest 1 minute between Tabatas.

Cash Out

  • Side plank hold (1 min/side)

Cool Down

  • Wide stance ragdoll (1 minute)
  • Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. A Tabata is 8 rounds where you perform a given exercise for 20 seconds, then rest for 10 seconds. For this WOD, you’ll do a full Tabata of squats, then rest a minute before starting a Tabata of shuttle runs, then Romanian deads, then squat holds.  If you’re doing this on your own, we definitely recommend a Tabata timer. Many of use an app called WOD Timer, or YouTube has several Tabata timer songs such as this one. Post to comments or SugarWOD: Total reps for each of the first 3 Tabatas. 😀/ ✔/ 💪/ “complete” for the last Tabata.

Re-opening Notes: For those who didn’t hear, Chester County is not ready to go Green on June 19. Our new target re-opening date is June 26. We’ll be sending out an email in the coming days with more information about changes to our facility and membership structure. Keep your eyes posted – a response will be required!

Daily WOD – Jun 13, 2020

Kelsey, John, Shawn F, Dan R
Our 6:00am visitor

At-Home WOD #92

Warm Up

  • 200m run (100 forward/100 backward)
  • 15 jumping jacks
  • 10 runner’s lunges (5R/5L)
  • 5 wide-leg inchworm to A-frame push up

3 rounds of:

  • 10 KB/DB reverse lunges (5R/5L)
  • 10 KB/DB two-arm high pulls
  • 10 KB/DB two-arm push press

Workout of the Day

AMRAP in 20 minutes of:

  • 20 KB/DB sumo deadlift high pull
  • 20 plank knee-to-elbow
  • 20 one-arm KB/DB thrusters
  • 20 sit ups

Rest 1 minute then immediately into cash out:

Cash Out

  • 400m sprint (benchmark!)

Cool Down

  • Straddle sit-and-reach (1 min Right, 1 min Left, 1 min Center)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Rounds+Reps for the WOD, time for your 400m sprint.

Daily WOD – Jun 12, 2020

At-Home Workout #91

Warm Up

With broomstick or PVC, complete 2 rounds NFT of:

  • 10 curls
  • 10 standing chest press
  • 10 protraction and retraction
  • 10 dislocates
  • 10 muscle snatches
  • 10 behind-the-neck shoulder presses
  • 10 overhead tricep extensions

Workout of the Day

Complete 3 rounds not for time of:

  • 15 one-arm KB/DB floor presses – Right
  • 8 push ups (2 sec down / 2 sec up)
  • 15 one-arm KB/DB floor presses – Left
  • 8 push ups ((2 sec down / 2 sec up)

Then complete 14-12-10-8-6 reps not for time of:

  • Two-arm KB/DB bicep curls
  • Two-arm KB/DB shoulder presses
  • Two-arm KB/DB chest presses

Cool Down

  • Overhead lat stretch (30s/side)
  • Overhead tricep stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. It’s an upper body strength day, so it’s NOT for time. Post to comments or SugarWOD: 😀, ✔, 💪, “Complete”. Note weight used and modifications.

Equipment Note: If you’re coming to an outdoor WOD, remember your PVC/broomstick along with your KB/DB!

Community Note: Outdoor Movie Night is tonight, 6/12! BYO chair, picnic blanket, beverages, food etc, and set up in the parking lot social distance style. Show up anytime… we’ll be running workouts as early as 4:00pm if you really want to make an afternoon of it! The movie will start around 8:15/8:30pm, as soon as it’s dark enough to see. Special thanks to Whitehorse Women’s Rugby for donating money and snacks to the event! We’ll be showing The Dawn Wall. Even if that movie isn’t calling out to you, come enjoy a warm summer evening celebrating the end of the stay-at-home order and the imminent reopening of our facility! Friends and family are welcome too.

Community Note 2: For those who didn’t see the announcement, heads up that the 100 and 200 blocks of Bridge Street will be CLOSED every weekend from Thursday 2PM until Monday mornings. That means 2 things: (1) Pick an alternate driving route to the box, (2) Get out there an support our local businesses! More info here.

Community Note 3: Happy birthday Luke L!

Daily WOD – Jun 11, 2020

Sunrise WOD

At-Home Workout #90

Warm Up

Complete 2 rounds of 30 seconds at each of the following stations:

  • Single unders
  • Alternating reverse lunges
  • Downward dog calf stretch 
  • Sit ups
  • Two-arm KB/DB row

Then complete 5-10 reps of every movement in the workout.

Workout of the Day

Complete for time:

  • 50 double unders 
  • 50 KB/DB deadlifts
  • 50 double unders
  • 50 KB/DB goblet squats
  • 50 double unders
  • 50 Russian twists (25R/25L @ 5-25#)
  • 50 double unders
  • 50 one-arm KB/DB bent-over row (25R/25L)

Cash Out

  • Max duration handstand hold (sub: plank or downward dog)

Cool Down

  • Wall calf stretch (30s/side)
  • Crossover hamstring stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Pick a scale for DU that allows you to complete each round in 45-90 seconds. For the Russian twists, focus on range on motion! Use any at-home object in the 5-25# range. Post to comments or SugarWOD: Time for the WOD and time for the handstand hold (note what version you did).

Schedule Notes: The forecast calls for scattered thunderstorms from 3am – 3pm. We’ve decided to hold the 6am and 12pm classes by Zoom. Link is on the right hand side of the blog or click here. Passcode ICASTRONG. If you haven’t tried a Zoom class yet, it’s more fun than you think! The 4pm and 6pm classes are still scheduled for the parking lot. We hope to see you there!

Community Notes: Happy birthday Marissa W and Adeline!

Daily WOD – Jun 10, 2020

Ken

At-Home Workout #89

Warm Up

  • 400m run
  • 5 inch worms
  • 10 spiderman lunges (5R/5L)
  • 10 plank to side plank with reach (5R/5L)

Then complete 2 rounds of:

  • 20 jumping jacks
  • 10 KB/DB swings
  • 5 burpee jacks

Workout of the Day

AMRAP in 6 minutes of:

  • 10 single-arm KB/DB hang squat cleans (5R/5L)
  • 10 push ups

Rest 2 minutes then AMRAP in 6 minutes of:

  • 10 single-arm KB/DB hang muscle snatches (5R/5L)
  • 10 burpees

Cash Out

Complete not for time:

  • 50 side crunches – right
  • 50 crunches
  • 50 side crunches – left

Cool Down

  • 250m walk
  • Ragdoll (1 minute)

WOD Notes: Click here for a video explanation of today’s WOD. Post to comments or SugarWOD: 2 scores; rounds + reps for each AMRAP.

Community Notes: Wednesday afternoon the Phoenixville High School Seniors have a car parade to celebrate their graduation. We invite all ICA members to join us in celebrating Kyle K who is in the 2020 graduating class! Meet up at the corner of Main St & 3rd Ave around 1:30pm. The parade starts at 1:30 and should be passing by shortly thereafter. Come make some noise for Kyle and the class of 2020!

Daily WOD – Jun 9, 2020

That feeling you get post WOD

At-Home Workout #88

Warm Up

  • 250m run
  • 10 side lunges (5R/5L)
  • 10 alternating toe touches
  • 10 squats (5 wide, 5 narrow)
  • 10 two-arm KB/DB ground to overhead
  • 10 KB/DB goblet squats
  • 10  KB/DB overhead reverse lunges (5R/5L)
  • 10 two-arm KB/DB push presses
  • 10 ATYT

Workout of the Day

Complete 4 rounds for time of:

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

Cash Out

  • Max two-arm thrusters in 1 minute.

Cool Down

  • Crossover shoulder stretch (30s/side)
  • Standing quad stretch (45s/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a break out video of the Turkish get up. Post to comments or SugarWOD: Time, weight used, modifications.

Community Notes: We hope you can join us for our Outdoor Movie Night this Friday (6/12) in the ICA parking lot!! We are really looking forward to a fun community evening with all of you, to celebrate our area’s transition to Yellow, the fact that we all survived 3 months of quarantine, and the excitement that we’re going to be opening up again soon!! Bring chairs or picnic blankets, beverages, etc, and set up in the parking lot with at least 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30pm. Special thanks to Whitehorse Women’s Rugby for donating to the event. Our original plan was to show “The Fittest,” which is a movie about Mat Fraser and Tia Clair Toomey, both multiple repeat champions of the CrossFit Games. Given the recent events in the CrossFit community, we have decided to step away from that film. Instead we are leaning towards showing “Fullsterkur,” which is a Rogue Strongman documentary about the country of Iceland and the incredibly strong athletes it has produced. There’s a chance we’ll change our minds again before Friday, but let’s be honest – this night isn’t really about the movie anyway! We can’t wait to spend a warm summer evening with some of the people we’ve missed most these last 3 months!

Daily WOD – Jun 8, 2020

At-Home Workout #87

Warm Up

  • 400m run
  • 10 runners lunge
  • 5 inchworms

10-8-6-4-2 reps of:

  • Two-arm KB/DB thrusters
  • Sit ups

Workout of the Day

AMRAP in 14 minutes of:

  • 16 one-arm KB/DB push presses (8R/8L)
  • 20 one-arm Russian KB/DB swings (10R/10L)
  • 24 hollow rocks

Cash Out

  • 20 plank circles (10 clockwise/10 counter-clockwise)

Cool Down

  • Supine single-leg knee-to-chest (30s/side)
  • Happy baby pose (1 min)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments or SugarWOD: Rounds + Reps, weight used, modifications.

Daily COVID Note: Once we move to Green phase, hopefully 6/19 or 6/26, we’ll collect the equipment we loaned out. We encourage every ICA member to purchase a KB/DB and jump rope for home use. If possible, we also recommend an abmat, medicine ball, and plyo box. We had previously committed to releasing 2 at-home WODs each week. However, our current thought is we’ll release an at-home version of every Daily WOD – meaning 7 days/week! That way, any time you can’t make it to ICA, you’ll be able to do a workout from home that resembles the WOD we’re doing at the gym. The at-home version will be posted only to SugarWOD. We’ve all gotten pretty good at working out from home over these last 3 months, and we expect it will continue to play a large role in our fitness going forward!

CrossFit, Inc. Notes: We have been following the events of the last 2 days regarding comments made by the CrossFit CEO, Greg Glassman. We want to state unequivocally that we do not support his views. We feel angry, confused, and betrayed. We also believe that CrossFit, Inc. is bigger than any one person. We join countless affiliates and athletes in calling on CrossFit, Inc. to use the events of this weekend as a catalyst for change. We are waiting with bated breath to see their next move. In our hearts, we believe that CrossFit has the potential to be a positive, unifying, and inclusive force in the world. However, whether or not we remain affiliated with CrossFit depends on the path chosen by CrossFit, Inc. going forward.

We also recognize that this isn’t just CrossFit, Inc.’s problem. It’s our personal responsibility to do more to fight systemic racism, regardless of the direction taken by CrossFit, Inc. The CrossFit methodology offers a unique solution to many of the world’s health problems, but its solution is only as good as its reach, and most underserved communities don’t have access to CrossFit. We are committed to doing more and being a better ally in in this regard. Even prior to Glassman’s remarks we had embarked on a new project… it’s in its infancy and we’ll reveal more as we finalize plans. We truly believe we have one of the best, most passionate, most loving and open-minded communities around. We believe Black Lives Matter. We believe Love is Love. We believe Kindness is Everything. Together, we can make a difference. #ICAstrong #BlackLivesMatter #ICAallies #YesWeCan #ICAFitFam

Daily WOD – Jun 7, 2020

Bill, 8am Outdoor WOD
Coach Kehl and his trail run crew

At-Home Workout #86

Warm Up

  • 25 single unders
  • 10 runners lunge (5R/5L)
  • 25 single unders
  • 10 deep lunge w/ twist (5R/5L)
  • 25 single unders
  • 10 reverse lunges (5R/5L)
  • 25 single unders
  • 10 DB/KB goblet squats (slow)

Workout of the Day

On a 3 minute clock, complete:

  • 250m one-arm farmer carry
  • Max reps weighted box step ups

Rest 1 minute and repeat for a total of 4 rounds.

Cash Out:

  • Max reps strict pullups or max duration dead hang

Cool Down:

  • Piriformis smash w/ lax ball – 30 sec each side
  • Forearm smash w/ lax ball – 30 sec each side

WOD Notes: Click here for a video explanation of today’s workout. Your goal should be to complete each farmer carry with one arm, alternating rounds. However, if you can’t hang on for the full 250, we’d rather you switch arms than stop altogether… since stopping will eat into your step up time!  During the box step ups, you can hold the DB/KB any way you want; we’d recommend a one-arm rack position. Alternate legs each rep. Post to comments and/or SugarWOD: Total number of box step ups completed across all 4 rounds, weight used.

Equipment Notes: If you’re coming to the Outdoor WOD,  remember to bring your jump rope, KB/DB, and lacrosse ball. Also, bring a box if you have one at home, otherwise our house boxes will be available for use.

Community Notes: Happy birthday Ryan McGee!

Daily WOD – Jun 6, 2020

At-Home Workout #85

Warm Up

  • 400m run
  • 5 rag doll to reach
  • 5 inch worms
  • 10 dead swings
  • 10 plank shoulder touches
  • 20 high knees
  • 20 butt kicks
  • 20 hollow rocks (10 up/10 down)

Workout of the Day

Complete 10 rounds for time of:

  • 10 KB/DB muscle snatches (5R/5L)
  • 10 push ups
  • 10 sit ups

At the end of the 5th round, run 1 mile, then continue rounds 6-10.

Cool Down

  • Seated twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If your 1 mile time is longer than 10 minutes, consider scaling to 1200m or 800m. There will be a 30 minute cap on the workout.

Schedule Notes: We have two Outdoor WODs tomorrow – at 8:00 and 9:00am. We’ll wrap up the first class by 8:50; please clear your cone by 8:55 so the second class can get set up. 9:00am class, please wait by your vehicles until there is an open cone for you. Thank you!

Daily COVID Note: During the yellow phase, coaches will wear masks when leading Outdoor WODs. Members are welcome to wear masks but are not required to. Please maintain minimum 6′ distances and do not share equipment. Athletes are allowed to access the building to use the bathrooms; leave the bathroom lights on and doors open when not in use to maximize ventilation.

Community Notes: Happy birthday Franco and Cate S!

Daily WOD – Jun 5, 2020

Weather Note:  The 6:00 pm class has been moved from the parking lot to virtual due to the rain.

Curtis – 3 mi run on a 90 degree humid day!

At-Home Workout #84

Warm Up

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 5 inch worms

Complete 3 rounds of:

  • 4 two-arm KB/DB thrusters
  • 8 plank knee to elbows (4R/4L)
  • 12 jumping jacks

Workout of the Day

Partner Interval AMRAP in 20 minutes of:

  • 5 burpees
  • 10 KB/DB one-arm thrusters (5R/5L)
  • 15 KB/DB Russian swings

Cool Down

  • Lacrosse ball TFL roll (1 minute/side)
  • Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Record total rounds + reps completed by you and your partner (combined). Note weight used and any modifications.

Equipment Notes: If you’re coming to one of our Outdoor WODs tomorrow, remember to bring your mat, KB/DB, and a lacrosse ball! We’ll have chalk and lacrosse balls available for those who haven’t picked theirs up yet. In Yellow, we will allow members to borrow our house rowers if they need to sub rowing for running or jumping in a workout. Note there are a limited number of rowers available.

COVID Notes: In the Yellow phase, we’ll continue to program at-home workouts each day, but we’re also increasing our offering of parking lot WODs, and we hope to see many of you there! Tomorrow we’ll have Outdoor WODs at 6am, 12pm, 4pm, and 6pm. Please read the current revision of our Covid Operating Guidelines and come prepared. Please especially take note of our attendance and cancellation policies:

  • Attendance Policy:  Due to the limited number of Outdoor WOD offerings, we ask that Unlimited members preregister for no more than 4 classes per week, including no more than 1 weekend workout. If there are openings 2 hours before the class start time, you can register even if it’s above your Outdoor WOD “limit.”
  • Cancellation Policy: Please withdraw your name at least 4 hours before the start of class to avoid a late cancel fee. For 2x/week members, a late cancel will result in the loss of that class. For Unlimited members, a $10 late cancel fee with be applied to your account. The late cancel fee does not apply when an Outdoor WOD is transitioned to a Virtual WOD for weather purposes.

Daily WOD – Jun 4, 2020

At-Home Workout #83

Warm Up

  • 100m overhead carry (1 or 2 arm)
  • 20 arm circles (5 forward/backward/right/left)
  • 20 two-arm bent over rows
  • 15 KB/DB high pulls
  • 15 Russian swings
  • 10 airplanes (5R/5L)
  • 10 scorpions (5R/5L)

Workout of the Day

Abs & Arms Strength Day

Complete 21-15-9 reps NOT for time of:

  • L-sit hold (seconds)
  • Two-arm KB/DB bicep curls
  • Toes to DB/KB
  • One-arm KB/DB dead rows, each side
  • KB/DB oblique crunches, each side

Cash Out

  • 40 windshield wipers (20R/20L)

Cool Down

  • Kneeling forearm/wrist stretch (45 sec each)
  • Lacrosse ball lat roll (45 sec/side)

WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day, so it’s not for time! Post to comments or SugarWOD: weight used, any modifications.

Daily WOD – Jun 3, 2020

Congrats to coach EQ on the birth of her daughter Maple!

At-Home Workout # 82

Warm Up

  • 400m run
  • 10 spiderman lunges (5/side)
  • 10 lateral lunges (5/side)
  • 30 high knees
  • 30 butt kicks
  • 10 goblet squats
  • 10 KB/DB push presses (5R/5L)
  • 15 reps of ATYT

Workout of the Day

AMRAP in 5 minutes of:

  • 10 two-hand KB/DB squat cleans
  • 5 handstand push ups

Rest 2 minutes then AMRAP in 5 minutes of:

  • 8 two hand B/DB squat cleans
  • 4 handstand push ups

Rest 2 minutes then AMRAP in 5 minutes of:

  • 6 two hand KB/DB squat cleans
  • 3 handstand push ups

Cash Out

  • 20 windmills (10R/10L)

Cool Down

  • Quad smash with lacrosse ball (45 seconds on VL and on VMO per side)

WOD Notes:  Click here for a video explanation of today’s workout.  Push ups, A-frame push ups or single arm push presses would all be acceptable scales for HSPU.  Post to comments or SugarWOD rounds + reps for each of the 3 AMRAPs, weight used, and any modifications.

Daily Covid Note:  We’ve implemented the following guidelines for self screening for outdoor WODs:

  • Do not come to an Outdoor WOD if you feel sick, especially if you have a temperature
    above 100.4°F or other symptoms of COVID-19 (cough, shortness of breath, loss of taste).
  • Do not come to an Outdoor WOD if you have had close contact with someone who was
    diagnosed with COVID-19 in the last 2 weeks.
  • If you test positive for COVID-19, and you have attended an Outdoor WOD anytime in the
    previous 2 weeks, please notify us immediately and refrain from attending Outdoor WODs
    until you are cleared by your physician.

 

Daily WOD – Jun 2, 2020

EB, Melissa and Joel from Saturday’s WOD!

At Home Workout #81

Warm Up

250m run

3 rounds of:

  • 10 KB/DB dead swings
  • 10 standing knee to elbow (5/side)
  • 10 jumping lunges (5/side) 

Then 1 time through:

  • Half kneel calf stretch – 30 seconds/side
  • Deep squat – 1 minute

Then warm up a few reps of each movement in the workout, especially pistols!

Workout of the Day

Complete for time:

  • 800m run
  • 70 double-unders
  • 60 Russian KB/DB swings
  • 50 bicycle crunches (25R/25L)
  • 40 KB/DB deadlifts
  • 30 pistols (sub 30 goblet squats)
  • 40 KB/DB deadlifts
  • 50 bicycle crunches (25R/25L)
  • 60 Russian KB/DB swings
  • 70 double-unders
  • 800m run

Cash Out

  • 5 minutes of walking lunges (optional score: total steps)

Cool Down

  • Standing calf stretch – 30 seconds/side
  • Psoas release – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. The sub for the 800m run is your preferred cardio in the 4-minute range. The sub for double-unders is 2x single unders, 50 jumping jacks, or your preferred “sprint” cardio in the 1-minute range. Post to comments and/or SugarWOD: time, weight used, modifications. 

Daily Covid Note: In Yellow phase, when you come to an outdoor workout, we’ll have the workout area (grass or pavement) set up with cones at least 10′ apart. Upon arrival, please choose a cone and set up your mat directly behind it.  The doors to our gym will be propped open and athletes can enter for the sole purpose of using the bathrooms. Coaches will wear masks throughout the WOD, but athletes are not required to. Maintain 6′ distancing at all times… air high fives and virtual fist bumps only!

Community Notes: Happy birthday Hannah R!

30k in May Note: Congratulations to the following athletes who completed 30k of running in May! Each asterisk indicates an additional 30k, so someone with * did 60k, ** did 90k, etc. Way to go ICA runners!

John Tyler F** Chris Mc Kyle E Nikki K**
Nik Megan S Janet (row) Tina Averie*
Erin B Tammy* Jenn Papp* Moira Rocco
Mado Dan T Nicole W Paul M*** Jere*
Frank W Kelly G** Alex W Curtis Missy*
Cindy** Jenn Tav Kehl*** Ricky**

Daily WOD – Jun 1, 2020

At-Home Workout #80

Warm Up

  • 200m weighted carry
  • 15 two-arm KB/DB push presses
  • 10 spiderman lunges (5R/5L)
  • 15 KB/DB goblet squats
  • 10 runner’s lunges (5R/5L)
  • 15 two-arm KB/DB thrusters
  • 20 lateral skier hops
  • 15 KB/DB Russian swings

Workout of the Day

Complete for time:

  • 40 single-arm KB/DB thrusters (20R/20L)
  • 10 double-leg mountain climbers
  • 30 single-arm KB/DB thrusters (20R/20L)
  • 20 double-leg mountain climbers
  • 20 single-arm KB/DB thrusters (20R/20L)
  • 30 double-leg mountain climbers
  • 10 single-arm KB/DB thrusters (20R/20L)
  • 40 double-leg mountain climbers

Cool Down

  • 10 rolling sit ups
  • Shoulder stand (30s)

WOD Notes: Click here for a video explanation of today’s workout. The “Rx” mountain climber requires your toes to line up with your wrists. An easy modification is to shorten that range of motion, but try to pick a target and stick with it for the entire workout! Post to SugarWOD and/or comments: time, weight used, modifications.

Covid Notes: We are very excited for it to be June – it’s going to be a big month for us! Our area transitions to Yellow this Friday, and County Commissioners still believe we’ll be Green before the end of the month. (That’s when we can start offering indoor classes again!) We’ll post a note each evening with reminders about what to expect during these transitions. Tonight’s note: In Yellow phase, we’ll continue to program at-home workouts each day, and you get to hang on to the equipment we loaned out. All classes will transition from Virtual WODs to Outdoor WODs, weather permitting. We hope to see a bunch of you join us in the parking lot, but you are more than welcome to continue working out at home if that is your preference.

Daily WOD – May 31, 2020

Pete Prell making his quarantine blog debut!

At-Home Workout #79

Warm Up

Complete 2 rounds of 20 seconds of:

  • Squats
  • Jumping jacks
  • Sit ups
  • Mountain climbers
  • Crossover jacks
  • Scap push ups

Then 5 push ups with 5 second eccentric.

Workout of the Day

Complete 2 rounds of:

  • 400m run
  • 30 push ups
  • 400m run
  • 30 Turkish sit ups (15R/15L)

Cash Out

  • Take 5 minutes to find max consecutive single unders.

Cool Down

  • 10 scorpions (5R/5L)

WOD Notes: Click here for a video explanation of today’s workout. To keep the workout moving, you should be able to complete the push-ups in 4 sets (or fewer) in round 1. Cap yourself if you’re not done with push-ups by the 4 minute mark. There will be a 20 minute cap on the WOD. Post to comments or SugarWOD: time, weight, modifications. Also – largest set of single unders!

Community Notes: Happy birthday Coach Kehl!

30k in May: Today is the last day to rack up your 30,000 meters for our May running challenge! Click here to see the log so far! Note: For athletes who tracked in miles, your goal is 18.64 miles.

Daily WOD – May 30, 2020

At-Home Workout #78

Warm Up

1 time through:

  • 400m run
  • 10 broomstick dislocates
  • 10 broomstick around the worlds
  • 10 broomstick overhead squats

2 rounds of:

  • 15 Romanian deadlifts
  • 10 Reverse lunges (5R/5L)
  • 10 KB/DB thrusters (5R/5L)

Then perform 4 reps of each movement in the WOD.

Workout of the Day

Complete for time:

  • 30 KB/DB deadlifts
  • 30 KB/DB goblet squats
  • 30 KB/DB 1-arm hang muscle snatches (15R/15L)
  • 30 KB/DB 1-arm hang (squat) cleans (15R/15L)
  • 30 KB/DB 1-arm reverse overhead lunges (15R/15L)

Complete 5 box jumps at the start of each minute (including t=0!).

Cool Down

  • Standing quad stretch (30s/side)
  • Samson stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If you are not comfortable with KB snatches, you can sub 1-arm Russian KBS. Post to comments and/or SugarWOD: time, weight used, modifications.

Equipment Notes: If you’re coming to either of the Outdoor WODs, remember to bring a broomstick. Also, if you have a box, bring it! We will loan our house boxes to those who need one.

Daily WOD – May 29, 2020

At-Home Workout #77

Warm Up

  • 400m run
  • 20 arm circles (5 forward/5 backward, right/left)
  • 5 inch worms in place

3 rounds of:

  • 10 KB/DB two-arm push presses
  • 10 KB/DB Russian swings
  • 10 KB/DB high pulls

Workout of the Day

At t=0 complete:

  • 800m run (time trial)

At t=6:00 begin an AMRAP in 12 minutes of:

  • 8 burpees
  • 12 KB/DB push presses (6R/6L)

Cash Out

  • Accumulate 3 minutes of a lateral raise isometric hold

Cool Down

  • Child’s pose (1 minute)

WOD Notes: Click here for a video explanation of today’s workout.  For the 800m run, you’ll want to finish in the 3-5 minute range so you have time to rest before the AMRAP begins. If you can’t run an 800m in less than 5 minutes, either shorten the distance or give yourself an extra minute or two before you start the AMRAP. Post to comments or SugarWOD: 800m time, rounds + reps, weight used.

Schedule Notes:  The 4:00 pm class will be held in the parking lot.  If anyone was planning to take class virtually let us know; we’ll set up the computer and run Zoom concurrently. Starting next Friday, June 5, all workouts will be Outdoor WODs, weather permitting!

Daily WOD – May 28, 2020

At-Home Workout #76

Warm Up

  • 400m run
  • 10 reverse lunges (5R/5L)
  • 20 KB/DB deadlifts
  • 10 sit ups
  • 20 leg swings (10R/10L)
  • 5 inchworms
  • 20 lateral lunges (10R/10L)
  • 10 squat jumps

Workout of the Day

4 rounds not for time of:

  • 20 KB/DB single leg deadlifts – Right arm (left leg extends back)
  • 12 KB/DB reverse lunge to knee raise – Right arm (left leg reaches back)
  • 20 L KB/DB single leg deadlifts – Left arm (right leg extends back)
  • 12 L KB/DB reverse lunge to knee raise  – Left arm (right leg reaches back)
  • 20 cobra back extensions (slow)

Cash Out

  • 50 bird dog knee to elbow (25R/25L)

Cool Down

  • Seated spinal twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. It’s a strength day! The movements do not need to be completed for time. The focus today should be on quality of movement and getting strong! Post to comments: Weight used.

SugarWOD Note: As of this evening, we have 92 athletes on our SugarWOD account!! Let’s get to 100! If you haven’t joined yet, download the SugarWOD app (it’s free) and select Iron Cross Athletics as your gym. The passcode was emailed out a few days ago; text or email us if you are an active member but did not get the email. See you at the virtual whiteboard!

Weather Note: There is a chance of rain tomorrow evening. We’ll decide by 4:00pm if we need to move the Outdoor WOD to Zoom. All athletes registered for class would get a text and email. Everyone else would know because Wellness Living would be updated to show “Virtual WOD” instead of “Outdoor WOD.” Be sure to check before you drive over!

Daily WOD – May 27, 2020

At-Home Workout #75

Warm Up

  • 50-40-30-20-10 single unders 
  • 10-8-6-4-2 kettlebell dead swings

With 2 objects approximately 1-5# each,

  • 20 bent-over T-raises (10 palms together / 10 palms away)
  • 20 bent-over A-raises (10 palms together / 10 palms away)
  • 20 bent-over V-raises (10 palms together / 10 palms away)

Workout of the Day

On a 90 second clock, complete:

  • 50 double unders
  • Max reps sumo deadlift high pull

Rest 1 minute and repeat 6 times (for a total of 7 rounds).  

Cash Out

  • Tabata hollow hold (“rest” in dead bug position)

Cool Down

  • Levator scapula stretch (30s/side)
  • Wall calf stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. Choose a number of double unders that will take you ~45 seconds when you’re fresh and no more than a minute when you’re tired. If you can’t perform DU, consider 2x SU, a 200-250m sprint (run or row), run stairs, or jumping jacks. Post to comments: total number of SDHP reps, weight/implement used, modifications.

Community Notes: Happy birthday Ken!

Daily WOD – May 26, 2020

Thanks to all the ICA members who completed Murph and sent in pics of support! What an AMAZING turnout!!!

At-Home Workout #74

Warm Up

400m run

2 rounds of 30 seconds of work:

  • Two-arm KB/DB Russian swings
  • Plank knees to elbows
  • Two-arm KB/DB power cleans
  • High knees in place
  • Two-arm KB/DB snatch swings

Workout of the Day

Complete 5 rounds for time of:

  • 5 KB/DB complexes – Right Arm
  • 20 mountain climbers (10R/10L)
  • 5 KB/DB complexes – Left Arm
  • 20 bicycles (10R/10L)

1 Complex = 1 arm swing, hang muscle clean, hang muscle snatch

Cash Out

  • Accumulate 1 minute of Crow pose (sub: tripod headstand)

Cool Down

  • Seated quad stretch (1 min/side)
  • Hurdler hamstring stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout.  If you’re not comfortable with the KB hang snatch, you can perform a push press in its place. The sub for mountain climbers is 30 seconds of sprint cardio of your choice. Post to comments: time, weight & implement, modifications. 

Movie Night: Mark your calendars for Friday June 12! We’re planning an outdoor movie night and all are invited! Members can bring chairs or picnic blankets and set up in the parking lot with 6′ distance between families. Show up around 8:00pm and the movie will start around 8:30/8:45pm. What movie, you ask? You get to decide! Send us your suggestions and we’ll vote on a movie as it gets closer. (Something PG, please!)

Covid Note: In case you missed Governor Wolf’s announcement last Friday, Chester County is going Yellow on Friday June 5! Starting that same day, our current schedule of Virtual WODs will transition to Outdoor WODs. We’ll set up the laptop in the parking lot and stream the classes on Zoom for those who prefer to tie in virtually. Even more exciting – our Commissioners expect Chester County will transition to Green by the end of June, at which time can open up our gym again! Hang tight, ICA… there’s a light at the end of the tunnel!

Community Notes: Happy birthday Erik P!

Daily WOD – May 25, 2020

At-Home Workout #73

Warm Up

  • 400m run
  • 8 runner’s lunge (4R/4L)
  • 8 ragdoll w/ legs crossed (4R/4L)
  • 20 arm circles (5 forward/backward/left/right)
  • 30 jumping jacks
  • 9 squats
  • 6 push ups
  • 3 pull-ups (or sit-ups)

Workout of the Day

“Body Armor” aka “Murph”

Complete for time:

  • Run 1 mile
  • 100 pull-ups (sub: 100 sit-ups)
  • 200 push ups
  • 300 squats
  • Run 1 mile

*Rx requires a 20#/10# weight vest for the entire WOD. You must start and end with the 1 mile run, but you can divide the pull-ups, push-ups and squats any way you’d like. The most common is 20 rds of 5/10/15.

Cool Down

  • Wide stance rag doll (1 minute)

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan 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 August 18, 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 join CrossFit athletes around the country who are performing this hero WOD at their affiliates and in their garages in honor of the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes: Click here for a video explanation of today’s workout. Although Murph is going to be a lot different this year, with most of us performing it at home instead of at the gym, we are really looking forward to the shared suffering with you all! If you complete Murph, please post a picture in the blog comments and post your result to the blog and/or SugarWOD.

  1. Pull-ups are the most limiting movement in terms of equipment availability and strength. This year, the recommended sub for pull-ups is sit-ups. Other options include: two-arm bent-over rows or make a DIY “ring row” station.
  2. If push-ups are limiting for you, consider doing 100 push-ups and 200 sit-ups.
  3. A popular scale is to complete exactly half the distances and reps (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes. Full Murph takes about an hour (+/- 20 min).
  4. Compare results to last Memorial Day 190527.

Outdoor WOD: We’ll have 2 outdoor group sessions, at 8:30am and 10:00am. We have space for 1 more athlete to use the outdoor pull-up rig in each class time; let us know if you want to reserve a space. Priority goes to athletes completing Murph Rx who do not have access to a pull up bar at home.

Daily WOD – May 24, 2020

At-Home Workout #72

Warm Up

  • 250m run
  • 10 deep lunges with twist (5R/5L)
  • 10 broom stick power clean and press
  • 10 crossover toe touches (5R/5L)
  • 10 broom stick power snatch
  • 10 plank knees to elbow (5R/5L)
  • 10 broom stick thrusters
  • 10 rolling sit ups

Workout of the Day

Complete 3 rounds for time of:

  • 250m run
  • 40 KB/DB deadlifts
  • 30 KB/DB swings
  • 20 step ups (10R/10L)
  • 10 two-hand KB/DB cleans

Cash Out

Complete 20 reps of the gymnastics complex:

  • Tuck up
  • Straddle up
  • Pike Up

Cool Down

  • Crossover hamstring stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If you are attending the Outdoor WOD, you can borrow a house box for the step ups. The DB/KB cleans require a full squat. If you are completing this at home with a barbell, feel free to sub out barbell cleans – pick a weight where you can do all 10 in a row for the first round.

Community Notes: Happy birthday Jon Virtue!

New Member Perk: We are excited to offer a new perk to our members – a workout tracking app called SugarWOD! The app itself is free, and it’s already used by many of our athletes to track their own workouts. The “perk” is that we’ve purchased access at the affiliate level, so our members can access our virtual ICA Whiteboard! Each day we’ll post our workout, and you can log your results and photos, plus give fist bumps and leave comments for each other. The app is super social and offers a convenient way to track your personal workout history. It will also help you prepare for your workouts with easy access to your previous PRs, a barbell lift percentage calculator and a library of common CrossFit movements. If you’re an active member at ICA (2x/week or Unlimited), look for an email tomorrow with the password to access our SugarWOD whiteboard. A few notes:

  • If you’re a member now but you leave in the future, you will not lose access to your results! You can keep the app (it’s free for members!) and you’ll just lose access to our daily whiteboard.
  • If you choose to not download SugarWOD, please continue to post your results to the blog each day so we can keep track of how you’re doing!
  • For now we’ll be “double posting” our workouts – both to the blog and to SugarWOD. As we get more runtime with SugarWOD, we may use it as the primary method of workout delivery in the future.
  • If you complete a workout in place of or in addition to ICA’s daily WOD, you can post that result too, in the personal log book section of SugarWOD.
  • As of June 1, we’ll no longer email workouts via our RSS feed.

We hope you enjoy SugarWOD; please let us know what you think as you get into it!

Daily WOD – May 23, 2020

At-Home Workout #71

Warm Up

  • 400m run (stay-dry sub: 2 min jog in place)
  • 8 spiderman lunges (4R/4L)
  • 8 runner’s lunges (4R/4L)
  • 4 inch worms

Then

6-5-4-3-2-1 reps of:

  • Sit ups
  • 2-arm push presses
  • Lateral skier hops

Workout of the Day

AMRAP in 20 minutes of:

  • 100 double unders
  • 50 Russian twists (25R/25L)
  • 20 single-arm push presses (10R/10L)

Cool Down

  • Cross-over shoulder stretch (30s/side)
  • Downward dog calf stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout. (Worth watching – Sage was a super helper!) The 100 DU rep scheme is for very proficient DU-ers. Scales include a smaller number of DU, 200 single unders, or 75 jumping jacks. You could also decrease the number of DUs by 10 each round. For the Russian twists, you can go unweighted or use up to 25/15#. Post to comments: Rounds + reps, Russian twist weight, push press weight.

Schedule Notes: DESPITE THE VIDEO ANNOUNCEMENT, WE ARE NOT HOLDING OUTDOOR CLASSES TODAY. Due to the forecast of “scattered thunderstorms,” we are switching to Zoom for both the 8:00am & 9:00am classes. We hope to see a bunch of you there – especially some first time Zoomers! Link via the Zoom button on the RHS of the blog.

Daily WOD – May 22, 2020

Congratulations to Diana, Dom, Tiago, and Kirsten for hitting their 1 year anniversary at ICA!  Shout out to the other ICAers with anniversaries in May: Linda (2) Jim C. (4), Jen C. (4), Shawn C. (4), and Sillup (5)!

At-Home Workout #70

Warm Up

Max single unders in 2 minutes.

Then 30 seconds at each of the following:

  • Ragdoll to reach
  • KB/DB swings
  • Crossover toe touches
  • KB/DB sumo deadlift high pulls
  • Leg swings (R)
  • KB/DB two-arm bent over row
  • Leg swings (L)
  • KB/DB two-arm thrusters

Then complete 3-5 reps of each movement in the workout.

Workout of the Day

Complete 21-15-9 reps for time of:

  • KB/DB muscle snatches (R)
  • KB/DB muscle snatches (L)
  • Burpees

Cash Out

  • Tabata Jane Fondas (4 rounds R then 4 rounds L)

Cool Down

  • T-spine lacrosse ball mash (1 minute/side)

WOD Notes: Click here for a video explanation of today’s workout. The muscle snatches start from the floor and end locked out overhead. Anyone not comfortable with snatching can sub muscle cleans or one-arm swings. Post to comments: Time, weight and implement used.

24 Heroes Note: To kick off Memorial Day weekend, for the last several years, a group of ICA members has participated in a local fundraiser called 24 Heroes. The event was canceled this year, but two of our gym members are planning on doing an at-home version! Starting Friday morning at 7:00am, Nikki K and TINA! will perform a workout every hour for 24 hours. They have selected a local veteran support organization to support: Mini-Stand Down, based in Pottstown, which supplies vets in need with food and personal items. Nikki and TINA! will have a table set up for donations, so if you are interested in supporting their effort, please drive over to 29 Leatherwood Dr, Collegeville to cheer them on and drop off some items from this list.

COVID Update: We’re optimistic that Chester County will be moving to Yellow in early June. As a gym, we are precluded from opening until the Green phase. However, there has been a lot of support among our local legislators to allow small fitness studios to open sooner, with restrictions similar to those imposed in other states, and we’re hopeful that change is coming.  In the meantime, we’ve drafted operating guidelines for how ICA might run classes once we are allowed to open. Although they’re still draft, we wanted to share them with you all, so you can start envisioning what the gym might look like when we re-open. Feedback and suggestions are welcome. Click here to read the guidance.

Happy Hour: Zoom happy hour tonight at 6:30pm! Link here and use password ICASTRONG. BYOB!

Daily WOD – May 21, 2020

At Home Workout #69

Warm Up

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 10 runners lunges (5R/5L)
  • 5 inchworms 
  • 10 air squat – good mornings (arms crossed at chest)
  • 10 lateral squats (5R/5L)
  • 10 split squats – right
  • 10 split squats – left

Lacrosse ball IT band roll (1 min/side)

Workout of the Day

Complete 4 rounds for max reps of 45 seconds of work, 45 seconds of rest of:

  • KB/DB goblet squats
  • KB/DB split squats – right
  • KB/DB split squats – left

Then

Complete 3 rounds NFT of:

  • 20 KB/DB Romanian deadlifts
  • 20 KB/DB glute bridges
  • 20 calf raises

Cool Down

  • Pigeon stretch (1 min/side)
  • Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Today is a lower-body strength day. If you have a barbell at home, feel free to use it (go light!).  You can also swap out the second part of the workout for some moderate weight deadlift work if you prefer. Post to comments: Total reps of the 4 round squat workout, weight used.

Murph Notes: Our annual Memorial Day Murph workout is this Monday! If you missed it, click here for a post explaining the WOD and your options for completing it this year. Whether you join us in the parking lot or complete the workout at home, we’re really looking forward to the shared suffering as we honor our fallen heroes. We’d love 100% participation – pick whatever version of the workout is right for you, and your post pics and results to the blog!

Happy Hour: Join us for a happy hour on Zoom this Friday starting at 6:30pm!

Community Notes: Happy birthday Tammy Mazz!

Memorial Day Murph – May 25, 2020

A Guide to Your First MURPH | Icehouse Fit (CrossFit Icehouse)

On Monday, May 25, 2020, ICA will join tens of thousands of CrossFitters around the world in honoring the men and women who have died serving our country in the U.S. Armed Forces. The workout we’ll complete, Murph, is named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan 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.

This year Murph will look a little different than normal. For starters, athletes across the U.S. will be performing the workout from their garages and driveways, rather than their local CrossFit affiliate. The most limiting movement in the workout is the pull-up (as far as strength and equipment limitations), so we have several at-home modification options for you to consider.

“Body Armor” aka “Murph”

Complete for time:

  • 1 mile run
  • 100 pull ups (sub: 100 sit ups)
  • 200 push ups
  • 300 squats
  • 1 mile run

WOD Notes:

  1. The workout starts and ends with a 1 mile run, but you can break up the pull-ups, push-ups and squats any way you’d like. The most common are 20 rds of 5/10/15 or 25 rounds of 4/8/12.
  2. The full version of the workout takes about an hour. Rx requires a 20/10# weight vest.
  3. A popular scale is to complete exactly half the distances and reps (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
  4. Pull-ups are the most limiting movement in terms of equipment availability and strength. We recommend that most of our athletes substitute 100 sit ups in place of the 100 pull ups. Other options include: two-arm bent-over rows or make a DIY “ring row” station.
  5. Compare results to last Memorial Day 190527.

Outdoor WOD: We’ll have 2 outdoor group sessions, at 8:30am and 10:00am. John and Ricky built a portable pull up rig (strict pull ups only) that can accommodate 4 athletes per class with 6′ spacing. Priority will go to athletes completing Murph Rx who do not have access to a pull up bar at home. If you are interested in reserving a spot on the rig, let us know asap.

Daily WOD – May 20, 2020

At-Home Workout #68

Warm Up

30 seconds of each:

  • Jog in place
  • Spiderman lunge
  • Jumping jacks
  • Standing knee to elbow
  • Plank w/ shoulder tap
  • Runner’s lunge
  • Inchworms
  • Cat-cows
  • Reverse Lunge
  • Burpees

3 rounds of:

  • 4 kick to handstand (sub: one-leg donkey kick)
  • 8 hollow rocks

Workout of the Day

AMRAP in 15 minutes of:

  • 25 ft handstand walk
  • 75 ft walking lunges
  • 25 sit ups

Cash Out

EMOM for 5 minutes of:

  • Push ups (pick a number between 10 and 20 and stick to it)

Cool Down

  • Scorpion stretch – 30 sec/side

WOD Notes: Click here for a video explanation of today’s workout. For those who can’t handstand walk, the recommended sub is bear crawls. If you’re doing this workout inside and don’t have a 25′ span, modify the handstand walk to a 30 second HS hold or 3-5 wall climbs, and modify the walking lunges to 25 in-place reverse lunges. The 6pm Outdoor WOD will take place in the grass along Jefferson Street. Remember to bring a mat/rug for sit ups! Post to comments: Rounds + Reps of AMRAP, modifications. Total push-ups for cash out.

Daily WOD – May 19, 2020

At-Home Workout #67

Warm Up

2 rds:

  • 20 jumping jacks
  • 10 reverse lunges in place, unweighted (5R/5L)
  • 20 high knee skips (10R/10L)
  • 10 crossover toe touches (5R/5L)

1 time through:

  • 8 runner’s lunge (4R/4L)
  • 20 one-arm KB/DB dead swings (10R/10L, alternating)
  • 20 downward dog calf stretch (10R/10L, alternating)

Workout of the Day

Complete for time, in any order:

  • 200 Russian KB/DB swings
  • 800m one-arm farmer’s carry
  • 1600m run

Cool Down

  • Couch stretch – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. You can partition the work any way you’d like. Gluttons for punishment might treat it as a chipper. Those who like shorter running intervals might start and end with a 400m farmer’s carry and in the middle perform 8 rounds of 25 swings/200m run. Choose your own adventure and have fun with it! Post to comments: time, weight. Optional: How you divided the reps.

Community Notes: Happy birthday Natalie L!

Daily WOD – May 18, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 18. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #66

Warm Up

  • 400m run
  • 10 rolling sit ups
  • 10 spiderman lunges (5R/5L)
  • 10 push ups

Then 3 rounds of 20 seconds on, 10 seconds off:

  • KB/DB Russian swings
  • KB/DB 2-arm push presses
  • High knees

Lacrosse ball thoracic mash (45s/side)

Workout of the Day

In 1 minute complete:

  • 20 air squats
  • Max reps one-arm DB/KB push presses in the remaining time.

Rest 1 minute and repeat for 10 rounds.

Cash Out

  • 400m sprint

Cool Down

  • Piriformis lacrosse ball mash (1 min/side)
  • Lumbar lacrosse ball mash (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy to 1-arm push press, feel free to switch to 2-arm push presses. If going overhead doesn’t feel good, you modify to 1- or 2-arm floor press. Post to comments: total reps, weight used, modifications, and 400m sprint time!

Community Notes: Happy birthday Tim Coll!

Daily WOD – May 17, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #65

Warm Up

1 time through:

  • 250m run
  • 10 slow squats
  • 5 inchworms
  • 10 spiderman lunges (5R/5L)

3 rounds of:

  • 15 KB/DB deadlifts
  • 12 KB/DB two-arm bent-over rows
  • 9 plyo donkey kicks

Workout of the Day

AMRAP in 20 minutes of:

  • 400m run
  • 40 DB/KB sumo deadlift high pulls
  • 400m run
  • 40 two-arm thrusters

Cash Out

Not for time:

  • 25 quadruped bent-knee lateral raise – left leg
  • 25 quadruped bent-knee hip extension – left leg
  • 25 quadruped bent-knee hip extension – right leg
  • 25 quadruped bent-knee lateral raise – right leg

Cool Down

  • Child’s pose – 1 minute
  • Sit and reach – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. It’s an AMRAP, so when you through the last thruster you start at the top again! If you can’t run, sub any cardio in the 2-minute time domain. Post to comments: total reps of KB/DB movements

Schedule Notes: We have an Outdoor WOD at 10am. As of now, all 15 spots are booked. Friendly reminder that there is a 4-hour cancellation policy for Outdoor WODs due to the limited number of spots available. Please remove your name tonight (or wake up really early) to avoid a late cancel fee. Thank you for your cooperation!

Daily WOD – May 16, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #64

Warm Up

3 rounds of:

  • 20 backwards lunges in place, unweighted (10R/10L)
  • 20 mountain climbers
  • 50 single unders

Then

  • 10 KB/DB sumo deadlift high pulls
  • 10 KB/DB swings
  • 10 KB/DB thrusters

Workout of the Day

Complete 30-20-10 reps for time of:

  • DB/KB snatch

Complete 50 double unders after each set

Immediately into

  • 30-20-10 DB/KB goblet squats

Complete 50 double unders after each set

Cool Down

  • Standing quad stretch (30s/side)
  • T-spine twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. If you aren’t comfortable with KB snatches, modify to 2-arm American KBS or 1-arm Russian KBS. For the DU, you’re shooting for about 1 minute of intense cardio. You can reduce the number, modify to 2xSU, perform 35 jumping jacks, or pick a cardio of your choice.  Post to comments: time, weight used.

Daily WOD – May 15, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #63

Warm Up

  • 100 single unders
  • 10 crossover toe touches (5R/5L)
  • 5 inch worms

2 rounds of:

  • 10 standing knees to elboe
  • 10 prone “V” raises
  • 10 prone “T” raises
  • 10 prone “A” raises

3×15 second handstand hold

Buy In

Max reps =handstand push ups (sub: 2-arm KB/DB push press)

Workout of the Day

With your DB/KB, complete 3 sets of:

  • 10 two-arm supine tricep extension
  • 20 two-arm floor presses

With a light weight (3-20#), perform 3 sets of:

  • 21 one-arm bicep curls (7 low half, 7 high half, 7 full range)

With your KB/DB, complete AMRAP in 5 minutes of:

  • 10 two-arm strict press
  • 20 one-arm bent-over rows (10R/10L)
  • 5 two-leg mountain climbers

Cash Out

  • Max reps handstand push ups

Cool Down

  • Standing tricep stretch
  • Standing forearm/bicep stretch

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: AMRAP score, weight used, buy in & cash out reps.

Community Notes: Happy birthday Sigal!

Daily WOD – May 14, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #62 

Warm Up

400m run

With a broomstick, complete:

  • 10 muscle clean and press
  • 10 back squats
  • 20 jumping jacks
  • 10 power clean to push jerks
  • 10 front squats
  • 20 seal jacks
  • 10 squat clean to split jersk
  • 10 overhead squats
  • 20 crossover jacks

Workout of the Day

At-Home “Grace”

  • For time, lift 4050/2850# from the ground to overhead. Refer to WOD Notes for details.

Cash Out

  • Tabata crunches

Cool Down

  • Hamstring crossover stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. “Grace” is a CrossFit benchmark that consists of 30 reps of a power clean & jerk at 135/95#. The total weight lifted is 4050/2850#. For our at-home version, you can use any weighted object and lift it as many times as you need to in order to reach that total. If you are lifting an “odd object” (i.e., anything other than a barbell, kettlebell, or dumbbell), we recommend scaling to 2/3 reps.

Use the table below to help you figure out how many reps you need to complete with your DB/KB or odd object. For example, if you would typically do Grace at 115# but currently have a 40# DB, you would perform 87 reps. If you have questions, text your coach! There is a 10 minute time cap for this WOD. 

 

Daily WOD – May 13, 2020

**Due to a server upgrade, we lost all of the posts from May 13 through May 17. This post was recreated as best as possible for future reference. We apologize for the loss of pictures and results!**

At-Home Workout #61 

Warm Up

1 time through:

  • 250m run
  • 20 high knee skips
  • 20 butt kicks
  • 10 deep lunge w/ twist
  • 10 lateral lunges (5R/5L)

3 rounds of:

  • 5 burpees
  • 7 box jumps
  • 9 sit ups

Downward dog calf stretch – 1 minute

Workout of the Day

Complete for time:

  • 40 box jumps
  • 800m run

Rest until the 10 minute mark, then complete:

  • 60 air squats
  • 800m run

Rest until the 20 minute mark, then complete:

  • 80 bicycle crunches (40/side)
  • 800m run

Cool Down

  • Box piriformis stretch – 1 minute/side
  • Ragdoll – 1 minute

WOD Notes: Click here for a video explanation of today’s workout. If you can’t run, today would be a great day for a heavy farmer’s carry or sled drag, or sub any cardio in the 3-4 minute range. Post to comments: time for each round, box height, modifications.

Blog Notes:  We’ve learned that our website issues are related to widespread GoDaddy server issues. We’re hoping for a fast resolution, but we really don’t have an ETA. We’ll continue to email the workouts to all members until the website is fully functional again. In the meantime, if you can’t post your results to the blog, email them to us and we’ll get them posted when the website is working again!

Outdoor WOD Notes: (1) We can supply boxes for most athletes attending the outdoor WOD, but if you have one at home please bring it. (2) For those in need of a mat/carpet for the outdoor WODs, we tested out a few and found this one to hit the mark. It also comes in 2’x8′ for our taller athletes.

Daily WOD – May 12, 2020

At-Home WOD #60

Warm Up

1 time through:

  • Run 400m
  • 10 broomstick dislocates
  • 10 broom stick around-the-world (5 each direction)

3 rounds NFT of:

  • 10 broomstick hang muscle snatch
  • 10 broomstick overhead squats
  • 40 single unders

Then complete 3-5 reps of each movement in the workout

Workout of the Day

Complete 4 rounds for time of:

  • 20 single-arm KB/DB power snatch (10R/10L)
  • 40 double unders
  • 20 single-arm KB/DB overhead reverse lunges (10R/10L)
  • 10 burpees

Cash Out

  • Death by push-ups. 10 minute cap. Beginners start at 1; intermediate start at 6; advanced start at 11. (55/105/155)

Cool Down

  • Childs pose – 2 minutes (1 min regular, 30 sec arm cross-under, each side)
  • Door frame pec stretch – 30 seconds/side

WOD Notes: Click here for a video explanation of today’s workout. If you’re not comfortable going overhead, you can sub power cleans for the snatches and front rack lunges for the OH lunges. Sub for DUs is 2xSU or 30 jumping jacks. Lastly, burpees can be modified to plank burpees or star jumps.  Post to comments: Time, weight, modifications. Death by push ups – total push ups.

Outdoor WOD Notes: BYO KB/DB, jump rope, and broomstick or PVC! We also recommend a mat of some sort to protect your jump rope on DUs and your hands/knees on burpees. Some ideas include: an old yoga mat, a small indoor/outdoor carpet, or a piece of lauan plywood.

Daily WOD – May 11, 2020

At-Home WOD #59

Warm Up

  • 400m run
  • 8 spiderman lunges
  • 8 runners lunge
  • 4 inchworms in place
  • 20 high knees
  • 20 butt kicks
  • 20 arm circles (10 each arm, 5 forward/5 backward)
  • 15 squats (5 normal, 5 wide, 5 narrow)
  • 10 two-arm push press
  • 10 single-arm thrusters (5R/5L)

Workout of the Day

Complete for time:

  • 20 thrusters (10R/10L)
  • 250m run
  • 18 thrusters (9R/9L)
  • 250m run
  • … continue decreasing by 2 thrusters (1R/1L) until
  • 2 thrusters (1R/1L)
  • 250m run

Cash Out

  • 6 x 40 yard dash

Cool Down

  • Standing single-leg hamstring stretch – 30 seconds per side
  • Standing lat stretch – 30 seconds per side

WOD Notes: Click here for a video explanation of todays’ workout. If you choose to complete this workout with a barbell, we recommend 10–>1 reps at 135/95# (heavy!). If you can’t run, sub your preferred cardio in the 1-minute range. For those participating in our 30K in May challenge (see yesterday’s post for details), the warm up + workout + cash out adds up to 1.93 miles. You can count it as 2.0!

Schedule Notes/Outdoor WOD: We are very excited to announce the addition of an Outdoor WOD to our schedule! After consulting with local State Reps and the Phoenixville Police Dept, we’ve gotten the thumbs up to proceed with outdoor workouts in our parking lot. The Outdoor WOD will take place at 6pm Monday-Thursday, plus Saturday 9am and Sunday 10am. Here are the ground rules:

  • We’ll have cones set up 10′ apart and we ask that you stay at your cone throughout the workout (except when you’re running).
  • Before and after the WOD, please maintain safe (6′) distances as you chat with your friends.
  • In accordance with Pennsylvania DOH guidelines, face masks are recommended but not required.
  • BYO kettlebell/dumbbell. We also recommend a towel or yoga mat.
  • Classes are capped at 15 people. Please reserve your spot in Wellness Living. The late/no-show cancel fee will apply.
  • On bad-weather days, we’ll make the call at least 2 hours before class if we need to ditch the parking lot plan, in which case the WOD will be held via Zoom.
If you can’t make the 6pm Outdoor WOD or you prefer to stay virtual for the time being, we’ll continue to offer Virtual WODs on Zoom each week day at 6am, 12pm, and 4pm. If folks are enjoying the Outdoor WODs we will add more the schedule. We have no idea when we’ll be allowed back inside, but getting to meet as a group outside is an exciting step!

Daily WOD – May 10, 2020

[FYI – the server that hosts our website is being upgraded which has created some intermittent connectivity. We’ll email the WOD to all members tonight in case you can’t access the site when you’re getting ready to WOD tomorrow. The site should be back to normal by Monday!]

At-Home WOD #58

Warm Up

  • 400m run
  • 8 spiderman lunges (4R/4L)
  • 8 runners lunge (4R/4L)
  • 4 inchworms

Then 2 rounds:

  • 8 two-arm bicep curls
  • 8 two-arm bent-over rows
  • 8 goblet squats
  • 4 walking planks

Workout of the Day

Complete for time:

  • 30 “ring” rows
  • 30 tuck ups
  • 30 weighted reverse lunges (15R/15L)
  • 30 chair dips
  • 1 mile run
  • 30 chair dips
  • 30 reverse lunges
  • 30 tuck ups
  • 30 “ring” rows

Cash Out

  • Side plank – 1 minute each side

Cool Down

  • Rag Doll – 1 minute
  • Couch stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. Click here for a video on how to make DIY “ring row” station out of a sheet and a standard door. If you have a pull up bar, you can do pull ups in place of the rows (30 kipping / 15-20 strict), or throw a sheet over your pull up bar and do rows that way. If you aren’t comfortable with the sheet-over-door method, sub 60 two-arm KB/DB rows in place of the 30 ring rows. Post to comments: Time, weight used, any modifications. 

30K in May: We forgot to post this on May 1, but it’s better late than never! We are excited to kick off our “30k in May” challenge. The goal is to run 30,000 meters (18.6 miles) between now and May 31. Because we’re starting late, distances accomplished as part of a Daily WOD will count this year. (If you do today’s warm up and workout, you can log your first 1.25 miles.) If you choose to participate, add you name to this spreadsheet and log your miles each day. Let’s go ICA!

Community Notes: Happy birthday Caroline!

Daily WOD – May 9, 2020

At-Home WOD #57

Warm Up

  • 2 minutes cardio of your choice (run, row, jump, run stairs)
  • 10 scap push ups
  • 10 2-arm bent over rows
  • 20 sit ups

Then 6-5-4-3-2-1 reps of:

  • KB/DB high pull
  • KB/DB two-arm push presses
  • Mountain climbers (each side)

Workout of the Day

Complete 6 rounds for time of:

  • 20 one-arm KB/DB swings (10R/10L)
  • 15 push ups
  • 10 jumping squats
  • 10 bent over rows (5R/5L)

Cool Down

  • 10 scorpions (5R/5L)
  • Figure 4 piriformis stretch (1 min/side)

WOD Notes:  Click here for a video explanation of today’s workout.  The push ups will be the most challenging movement in today’s workout for most people.  Even when fatigued, the goal should be to get through the push ups in under 1 minute per round.  Scale the reps or the movement (knees or elevated) as needed to meet the stimulus!

Daily WOD – May 8, 2020

At-Home Workout #56

Warm Up

3 rounds of 30 seconds at each station:

  • Jumping jacks
  • Plank knee to elbow
  • Air squats
  • Inchworms

EMOM for 5 minutes:

  • 3 burpees
  • 6 KB/DB clean + thruster (3R/3L)

Then practice a few reps of your odd-object ground-to-overhead

Workout of the Day

AMRAP in 12 minutes of:

  • 10 odd-object ground-to-overhead
  • 10 burpees

Cash Out

  • 15 knee jumps NFT

Cool Down

  • Lat stretch (30s/side)
  • Sit and reach (1 minute)

WOD Notes: Click here for a video explanation of today’s workout. Have fun and use your imagination when picking your odd object! Something in the 30-80# range would be ideal. If you think it’s on the lighter side for you, increase reps to 15 or even 20 per round. If all you have access to is your regular DB/KB, perform 10R/10L each round. Lastly, if you have a barbell and are itching to use it, you can sub 10 power clean & jerks at 115/75#. For the knee jump cash out, start from a two-knee kneeling position and jump into a deep squat. See the video for a demo. If that’s not available to you, start in a plank position and jump into a deep squat. You’re going for speed and explosiveness! Post to comments: Odd object used and total rounds + reps completed.

Community Notes: Join us for a happy hour on Zoom starting around 8:00pm! Bring your favorite food and beverages!

Daily WOD – May 7, 2020

At-Home Workout #55

Warm Up

1 time through:

  • 400m run
  • 5 inch worms
  • 20 arm circles (5R/L, forward/backward)
  • 20 jumping jacks

3 rounds of:

  • 8 broomstick behind-the-neck presses
  • 8 broomstick overhead squats
  • 40 single unders

Door frame calf stretch (1 min/side)

Workout of the Day

Complete 10 rounds for time of:

  • 30 double unders
  • 10 one-arm DB/KB overhead squats (alternate arms each round)

Cash Out

  • 3x 10R/10L “Jane Fondas” in side plank on knee

Cool Down

  • Crossover Shoulder Stretch (30s/side)
  • Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. A 1-arm OHS is a challenging movement; if you’re not comfortable performing them, modify to 10 one-arm front squats + 5 one-arm push presses per round. Sub options for double unders include: 2x single unders, 100m sprint on the rower, or 20 jumping jacks.

Community Notes: Happy birthday Jesse Sy!

Meat Order Notes:  We’re placing another meat order through Rineer Family Farms! Details below:

  • 1/8 Cow  (~50#, $395) – consists of half roasts and steaks, half ground.  LIMITED SUPPLY
  • 1/2 Hog (~60#, $350) – ground pork, sausage, chops, roasts, hams.
  • Chicken (~40#, $195) – various cuts and several whole chickens.

Most of the meat comes in reasonable size packages for food prep (1 to 3#) and an order takes up about half of a normal freezer.  If you want to know that your protein came from a quality source, this is a great way to do it!  You can fill out the order form by clicking HERE.  Please have your orders in by this Friday, May 8 at noon; payment will be collected prior to delivery. There is a limited supply of beef, so we will contact you if Rineer can’t fill your order.

Daily WOD – May 6, 2020

At-Home Workout #54

Warm Up

Complete 3 rounds of:

  • 5 push ups
  • 10 sit ups
  • 15 squats

Then

  • 1 handstand kick up
  • 20 lateral squats (10R/10L)
  • 1 handstand kick up
  • 20 2-arm bent over rows
  • 1 handstand kick up
  • 10 arm bars (5/side)
  • 1 handstand kick up

Workout of the Day

Complete 12-9-6-3 reps for time of:

  • Turkish get ups 
  • Strict handstand push ups
  • L-sit pull ups

Cash Out

  • 50R/50L standing oblique crunches

Cool Down

  • Supine T-spine twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. The WOD is a lot of slow, hard core and upper body work… For a breakout video of the Turkish get up click here. In place of strict HSPU you can sub A-frame push ups, 2x strict shoulder presses, or 2x push ups. The sub for L-sit pull ups is 1x shoot thrus (demoed on video).

Daily WOD – May 5, 2020

At-Home WOD #53

Warm Up

  • Run 400m
  • 10 lunges with twist (5R/5L)
  • 20 high knees (10R/10L)
  • 20 butt kicks (10R/10L)
  • 20 mountain climbers (10R/10L)
  • 10 push ups
  • 10 goblet squats
  • 10 rolling sit ups

Then complete 3-5 reps of box jumps and KB/DB thrusters

Workout of the Day

“Kelly” (At-Home version)

Complete 5 rounds for time of:

  • 400m run
  • 30 box jumps
  • 30 two-arm KB/DB thrusters*

* If you have a medicine ball, do wall balls in place of thrusters!

Cool Down

  • Down dog calf stretch (30 sec)
  • Pigeon stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout. Kelly is a CrossFit benchmark WOD that usually takes in the 25-35 minute range. If you want to match this as closely as possible to the Rx version, use a box that’s 24/20″ and thrusters in the 45-50# range for men and 30-35# range for women. (An old CrossFit.com sub for wall balls was thrusters with an empty 45# barbell.) As noted above, if you have a medicine ball, do wall balls in place of the thrusters. Compare to 190713.

Daily WOD – May 4, 2020

At-Home Workout #52

Warm Up

400m run

20 walking lunges (10R/10L)

5 inch worms

Then 3 rounds of:

  • 10 sit ups
  • 10 KB/DB Romanian deadlifts
  • 30 single unders

Workout of the Day

Complete for time:

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

Cash Out

  • EMOM for 7 minutes of 10 toes to bar or 20 crunches

Cool Down

  • Hamstring crossover stretch – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. The goal is to hang on for long sets of each movement, trying to go unbroken if you can. The deadlifts should be touch-and-go at the floor. For the DU, give it up to 3 attempts to go unbroken, then switch to cumulative. For the push ups, you can rest in a plank or downward dog position… but fight like mad to not drop to your knees! Post to comments: time, weight used, and whether you went unbroken!

Barbell Notes: Now that many of you have barbells at home, we wanted to make a heartfelt request that everyone to continue to do our at-home WODs as much as possible. It’s been so great for our community to have the camaraderie of the shared workouts. (Please keep posting results and photos too!) Feel free to substitute barbell movements for KB/DB ones wherever it makes sense, and you can do as much before/after accessory work as you desire. Thank you for your continued support, ICA! We really appreciate it. Here’s hoping May brings good news about our re-opening!

Daily WOD – May 3, 2020

Huge thanks to Murray for hosting our Quizzo night, and to all our participants who made it so much fun! Click here for the final results.

At-Home Workout #51

Warm Up

400m run

10 runner’s lunge (5R/5L)

3 rounds:

  • 10 Russian kettlebell swings
  • 10 side squats (5R/5L)
  • 5 rolling sit ups w/ reach

Then complete 3-5 reps of each movement in the workout.

Workout of the Day

Complete 5 rounds of 40 seconds on, 20 seconds off of:

  • Shuttle runs (10m)
  • Chin ups
  • Kettlebell swings
  • Russian twist

Cash Out

  • 1 minute max jumping lunges

Cool Down

  • Standing quad stretch – 30 sec/side
  • Ragdoll (5 second hold) to overhead reach – 10 reps

WOD Notes: Click here for a video explanation of today’s workout. We’re doing a movement that we haven’t used in an at-home WOD yet – 10m shuttle runs. Don’t worry too much about accuracy – you can pace off 10 steps and count it as good enough! If you need an indoor-friendly sub you can run stairs for 40 seconds or do any SPRINT cardio of your choice (jump rope, burpees, box jumps, rowing, etc.) For chin ups, if you don’t have a pull up bar, sub two-arm curls with your KB/DB/barbell. The KBS can be Russian or American… athlete’s choice. Russian twists can be done with a weighted object in the 10-25# range. Post to comments: Total reps of each movement, modifications. (It’s also okay if you don’t keep track today… just go hard!)

SYLB Notes: Thank you to everyone who participated in the Support Your Local Box fundraiser! We received $500 which we are using to stock up supplies for the gym re-opening, including disinfecting wipes, hand sanitizer, extra soap and paper towels, etc. Everything is in short supply right now but we hope the back orders will be fulfilled by the time we can reopen!

Burpee Hour Results: Shout out to our Burpee Hour finishers! Swetha (300+), Dan E (603), Robbie (602), Dan R (564), and Boelker (980 cal row). Joe – spectated (Rx)!

Community Notes: Happy birthday Ryan S!

Daily WOD – May 2, 2020

At-Home Workout #50 

Warm Up

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 30 squats (10 regular, 10 wide, 10 narrow) 

Then 2 rounds of:

  • 10 2-arm push press
  • 10 dead swings
  • 10 high pulls

1 minute calf stretch (30s each side)

Then complete 3-5 pistols and 1-arm push presses per side

Workout of the Day

Complete for time:

  • 400m run
  • 40 pistols (20R/20L)
  • 40 1-arm KB/DB push press (20R/20L)
  • 400m run
  • 30 pistols (15R/15L)
  • 30 1-arm push press (15R/15L)
  • 400m run
  • 20 pistols (10R/10L)
  • 20 1-arm push press (10R/10L)
  • 400m run
  • 10 pistols (5R/5L)
  • 10 1-arm push press (5R/5L)

Cool Down

  • Sit and reach – 2 minutes
  • Seated quad stretch – 30s/side
WOD Notes: Click here for a video explanation of the workout.  Pistols can be modified by limiting depth or holding onto a door frame. If you don’t feel stable on 1-leg, sub goblet squats. Post to comments: Time, push press weight, any modifications.
Burpee Hour: Coach Dave is hosting a Burpee Hour at 12:30 pm (today, Saturday) on Zoom!  For those of you wondering what a burpee hour is, you can probably guess.  The idea is to do as many burpees as possible in 1 hour (feel free to partner up and take turns). Afterward, order takeout from your favorite local restaurant as a recovery meal.  The idea was started by a Maryland CrossFit affiliate – read more about it here.  Please sign up in Wellness Living so we know who to expect, and sign into Zoom a few minutes early so you’re ready to start at 12:30.

Daily WOD – May 1, 2020

Jill – Thank you for your dedication and service!

At-Home Workout #49

Warm Up

2 minutes run in place (see video for fun variations)

3 rounds of:

  • 3 inchworms
  • 6 spiderman lunges (3R/3L)
  • 9 squats
  • 12 plank knee to elbow (6R/6L)

Then complete 3-5 reps of each movement in the workout

Workout of the Day

Complete 4 rounds for time of:

  • 20 push ups
  • 30 single arm (squat) cleans 
  • 40 mountain climbers (20R/20L)

Cool Down

  • Childs pose – 1 minute arms overhead, 1 min cross arm under (each side)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: Time, weight used.

Schedule Notes: Join us for class at 6am, 12pm, or 4pm. Our happy hour / FUCS celebration kicks off at 8:00pm; Quizzo starts around 8:30pm. Please RSVP on Facebook and set up your teams in advance! Join via our Zoom link on the RHS of the blog. Password ICASTRONG.

Community Notes: Happy birthday Janet, Diana G and Rachel A!

FUCS Finalists: Huge congratulations to the following 28 athletes who completed 4+ workouts for all 6 weeks of the challenge! That’s a huge accomplishment and we are proud of you! To compete for the grand prize, send us an email by Monday evening with your eating log for the period of April 22 – April 26. If you recorded your weight or any body measurements before and after, please include those too! Also, if you think we missed you, please let us know asap. (There were a lot of comments to sort through!) Thank you!

 

Daily WOD – Apr 30, 2020

Cindy W – Thank you for your dedication and service!

At-Home Workout #48

Warm Up

  • 25 no-arm jacks
  • 20 arm circles (5 forward/backward, R/L)
  • 25 jumping jacks
  • 20 bent over flies (light objects)
  • 25 seal jacks
  • 20 2-arm bent over rows
  • 25 crossover jacks
  • 20 Sotts presses (light objects)

Workout of the Day

AMRAP in 12 minutes of the following complex:

  • 9 one-arm Russian KB/DB swings
  • 7 one-arm bent over rows
  • 5 one-arm push presses

Complete 1 full round on your right side, then the next round on your left.  Continue alternating rounds for 12 minutes.

Cash Out

  • Complete 100 hip thrusts (not for time)

Cool Down

  • Pigeon Stretch 2 min/side

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: rounds + reps completed, weight used.

FUCS Notes: Congrats to the athletes below who completed 4 workouts during week 6 of the challenge! Tomorrow we’ll post the list of everyone who completed at least 4 workouts/week for all 6 weeks.

 

Daily WOD – Apr 29, 2020

Lombardi & KTM – Thank you for your dedication and service!

At-Home Workout #47

“FUCS Challenge Performance Test”

Warm Up

2 rounds of:

  • 50 single unders
  • 30 high knees in place (15R/15L)
  • 10 double leg mountain climbers
  • 5 inch worms (with 1 or 2 push ups) in place

Workout of the Day

Complete for time:

  • 50 burpees
  • 50-40-30-20-10 of double unders & sit ups
  • 50 burpees

Cash Out

  • 400m weighted carry 

Cool Down

  • Crossover hamstring stretch (1 min/side)
  • Quadruped thoracic rotation (5/side)

WOD Notes:  Click here for a video explanation of today’s workout. On a running clock, start with a 50 burpee buy-in, then complete the classic CrossFit benchmark, “Annie.” Anyone who doesn’t have a jump rope can perform stair steps (8″) or whatever your modification was on 200318. End with 50 (fast!) burpees. If you are participating in the FUCS challenge, please use the exact modifications you used in March, so we have an accurate comparison! For the cash out, find any object of your choice and pick how to carry it. For instance, you might farmer carry or overhead carry a KB/DB, or front carry a loaded backpack, or back carry a heavy barbell. Whatever you choose, make it challenging!

FUCS Notes: Congratulations to all our FU Covid-19 Social-Distancing challenge participants! The challenge officially ends as soon as your complete your WOD. We expect a big 6:00am class! 🤣  If you missed our post with all the end-of-challenge details, check it out here. We can’t wait to celebrate to celebrate with you all on Friday night!

Community Notes: Happy birthday Joe S and Heidi!

Daily WOD – Apr 28, 2020

Nat – Thank you for your dedication and service!

At-Home Workout #46

Warm Up

  • 400m run
  • 10 runners lunges (5R/5L)
  • 15 squats (5 normal, 5 wide, 5 narrow)
  • 20 high knees
  • 20 butt kicks
  • 10 KB/DB swings
  • 10 push presses
  • 5 inch worms

Then complete 3-5 reps of each KB/DB movement in the WOD

Workout of the Day

Complete for time:

  • 50 KB/DB sumo deadlift high pulls
  • 800m run
  • 50 KB/DB goblet squats
  • 800m run
  • 50 KB/DB reverse lunges (25R/25L)

Cash Out

  • Complete 4 rounds of 10s on, 20s off of L-sits holds

Cool Down

  • Standing straddle with twist (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout.  Credit goes to Coach Kehl for the programming! The cash out, L-sit holds, are extremely difficult to perform from the floor. You can make them easier by going off 2 chairs or even tucking your knees. Post to comments: Time, weight used, L-sit variation completed.

Equipment Notes: As we head into May with no clear reopening date, we’d like to thank our loyal members by loaning out our barbells and weights to those who: (1) promise to put them to good use, (2) have a safe and dry location to store and use them, and (3) plan to continue their membership throughout the closure of our physical location. There will be no charge for this program, though we reserve the right to charge for equipment that is damaged or not returned. Please express your interest by posting to comments or emailing us. Also, we’re selling off 8 boxes (4×20″ and 4×24″) for $30 each, as John and Ricky have built replacement boxes for our re-opening!  UPDATE: All boxes are sold, thank you!

FUCS Challenge Updates

Our FUCS Challenge is rapidly coming to an end! The last day is this Wednesday, April 29.  You’re off the hook as soon as you complete your performance test and post your results to the blog. Good news: We’re keeping our eye on the weather and may perform the test on Tuesday  if rain is expected on Wednesday.

Inbody Update

At the outset of the challenge, all participants received a free Inbody scan, and we promised that everyone who completed the requirements of the challenge would get a 2nd free Inbody at the end. Due to the continuing stay-at-home order, we can’t complete the 2nd round of Inbody scans at this time. We will give “IOUs” to everyone who met all the challenge requirements, and we’ll prioritize getting your scans done as soon as we re-open!

Challenge Winners

What does that mean for challenge winners? We’ll select our winners based primarily on performance test results, but we’ll also factor in diet adherence and any physical data available (for instance, if you kept track of your weight or any body measurements).  In order to be in the running to win, you must have completed all requirements of the challenge which included: (1) sign up for the challenge, (2) complete the performance test at the beginning and end, (3) keep a log of your eating for all 6 weeks, (4) complete at least four ICA Daily WODs each week and post your results to the blog each day. Once we compile the list of everyone who is in the running, we’ll be in touch to request your eating logs. We’ll likely specify a one-week period. We’ll pick two FUCS Nutrition & Fitness Challenge winners who will receive a free month of membership to ICA!

Post-FUCS – Where to go From Here?

One of the hardest parts of any nutrition challenge is trying to figure out how to eat once the challenge is over!

  • Option 1: If you felt great during the challenge and your diet wasn’t too difficult to stick to, maybe you want to keep going for another 2-6 weeks! You could emerge from this Covid-19 quarantine looking lean and mean, while your neighbors are complaining about the “quarantine 15!”
  • Option 2: For most people, we recommend transitioning from your strict diet into something more sustainable,  often referred to as 80/20 compliance. You might follow your diet for 6 days of the week, but you choose 1 day each week to treat yourself to a “cheat meal.” Maybe you add in a glass of wine or whiskey a couple evenings each week. You loosen up the rules, but you don’t go completely off the rails… you worked hard for the results you’ve seen and you want to maintain them!
  • Remember that we offer 1:1 nutrition coaching if you find yourself needing guidance in the coming weeks. We would be happy to help you reach short-term goals or put in place a long-term eating plan!

FUCS Happy Hour

Join us this Friday, May 1, for our end-of-FUCS Challenge celebration and our first-ever ICA quizzo! Show up on Zoom anytime after 8:00pm for happy hour; the actual games will start around 8:30pm. You can play solo, or team up with your family, or pick a teammate and communicate via text or call during the game. Please RSVP via the Facebook event or, if you don’t have Facebook, post a comment to this blog so we have an approximate headcount.

We’ll be celebrating the end of the FUCS challenge, so BYO favorite “treat” food and beverages! Quizzo is open to all ICA members, whether or not you participated in the challenge.

Thank you to Murray for hosting!!

Daily WOD – Apr 27, 2020

ICA ♥’s our medical professionals, Part 3. Chris S – Thank you for your dedication and service!

At-Home Workout #45

Warm Up

  • 10 spiderman lunges (5R/5L)
  • 10 runners lunges  (5R/5L)
  • 20 arm circles (5 each side/forward backward)
  • 10 arm crossover swings

Then 2 rounds of:

  • 10 KB/DB swings
  • 10 KB/DB push presses
  • 10 lateral raises (light)
  • 10 front raises 
  • 10 goalpost internal external rotations

Workout of the Day

Complete 20 rounds for time of:

  • 6 DB/KB snatches (alternate arms each round)
  • 3 handstand push ups

Cool Down

  • Seated knee hug (30s) into seated twist (30s) – each side
  • Upper trapezius stretch – 30s per side

WOD Notes: Click here for a video explanation of today’s workout. DB snatches should tap the floor each rep; KB snatches can come from a swing/hang. You should alternate arms each round, not each rep. Click here for a breakout video of the DB/KB snatch. If you’re not comfortable with KB snatches, sub 8 KB swings instead. There are lots of options for modifying the handstand push ups including: HSPU to an elevated target (NTE 6″),  A-frame push ups, regular push ups, or a 3 second HS hold + 3 push ups. Post to comments: Time, weight used, modifications. 

FUCS Challenge Notes: In case you missed it, check out this post about the end of the FUCS challenge! Scroll to the end to read the most important part – our Friday night happy hour and quizzo night!

Daily WOD – Apr 26, 2020

Jesse Sy – Dressed out and fighting COVID first hand at Phoenixville Hospital. Thank you for your dedication and service!

At-Home Workout #44

Warm Up

  • 40 high knees
  • 40 butt kicks
  • 30 jumping jacks
  • 30 high knee skips
  • 20 reverse lunges in place
  • 20 mountain climbers
  • 10 scap push ups
  • 10 push ups

Then test out 4 reps of each movement in the workout:

  • 4 front rack squats – Right side
  • 4 front rack squats – Left side
  • 4 burpees

Workout of the Day

Partner Interval AMRAP in 20 minutes of:

  • 16 front rack squats (8R/8L)
  • 8 burpees

Cash Out

  • Max consecutive pull ups OR max duration chin up hold OR max duration dead hang

Cool Down

  • Couch stretch (1 min/side)
  • Sit and reach (1 min)

WOD Notes: Click here for a video explanation of today’s workout.  The sub for burpees is 10 star jumps. If you need a partner, join us at the 10:00am class  and we’ll pair you up! If you can’t make that time, text your friends or ask on our new ICA Members Community Facebook page! If you prefer to workout solo, that’s fine too. Complete 1 round of the workout, then rest for the same amount of time you worked for (1:1 work to rest ratio).  Post to comments: partner, weight used, total rounds, modifications. Also post your max consecutive pull ups or hang time!

P3 Nutrition Notes: If you are getting tired of cooking and looking for healthy, prepared meal options, P3 Nutrition is delivering to ICA throughout the shut down. Orders must be placed by Thursday night for Sunday pick up at ICA at 11:30am. (Delivery to home is also available.) For more information or to place an order, click here.

Daily WOD – Apr 25, 2020

Shout out to Adam Sigal, an ER doctor on the front lines of the COVID crisis. Thank you for your dedication and service!

 

At-Home Workout #43

Warm Up

2 rounds of 20 seconds on, 10 seconds off of:

  • Fast feet (sumo stance)
  • Russian KB/DB swing
  • Mountain climbers
  • 2-arm push press

Then 40 seconds on, 20 seconds off of:

  • Single unders
  • Alternating leg single unders
  • Backwards single unders
  • Double unders

Then complete 3-5 hang power clean & jerks per arm

Workout of the Day

Complete for time:

  • 400m run
  • 75 double unders
  • 15R/15L hang power clean & jerks
  • 400m run
  • 50 double unders
  • 10R/10L hang power clean & jerks
  • 400m run
  • 25 double unders
  • 5R/5L hang power clean & jerks

Cash Out

  • Tabata plank – hold in high plank, “rest” in low plank

Cool Down

  • Crossover shoulder stretch – 30 sec/side
  • Deep runners lunge – 1 min/side

WOD Notes: Click here for a video explanation of today’s workout. Subs for running include rowing or stair steps (~2 min). Subs for double unders include 2xSU, jump with leg taps, or jumping jacks. You can alternate hands on the HPC&J as needed – you don’t need to finish all reps on one arm before going to the next. Post to comments: Time & weight for the WOD; how far you got in the cash out!

Schedule Notes: Join us on Zoom at 9:00am!

Daily WOD – Apr 24, 2020

Coach Heather is working long days for Montgomery County, helping in the fight against Covid-19. Thank you for your efforts!!

At Home Workout #42

Warm Up

  • 20 jumping jacks
  • 10 KB/DB hike swings
  • 20 seal jacks
  • 10 KB/DB dead swings
  • 20 cross over jacks
  • 10 KB/DB sumo deadlift high pulls
  • 20 shoulder circles (5 each way/each side)

Workout of the Day

“Back & Bi Day”

  • Single arm bent over rows 3x15R/15L
  • Lat pull overs 3×12

3 rounds of 30 seconds for max reps of:

  • 2-arm curls (KB/DB)
  • 2-arm bent over rows, underhand (KB/DB)
  • Rest

Rest then 3 rounds of 30 seconds at each station:

  • 2-arm curls (2 light objects)
  • Bent over goal posts raises (2 light objects)
  • Rest

Cash Out

Complete 40-30-20 reps of:

  • Side crunches (rd 1 = 20R/20L)
  • Cobra back extensions

Cool Down

  • Reverse shoulder stretch (1 minute)
  • Forearm stretch (1 minute)

WOD Notes: It’s Friday; let’s get jacked! Click here for a video explanation of the workout. For the first two movements, complete all 3 sets of bent over rows before moving to lat pullovers. If your DB/KB is too heavy to perform 12 controlled lat pull overs, load up a backpack to a manageable weight (35/20# range).

Community Notes: Happy birthday Jess Vollmer!

Schedule Notes: Happy hour, 5:30pm! Click here to join, password ICASTRONG

Daily WOD – Apr 23, 2020

At-Home Workout #41

Warm Up

Complete 3 rounds of:

  • 50 single unders
  • 10 romanian deadlifts
  • 10 thrusters (2-arm)
  • 5 face up hollow rocks
  • 5 face down hollow rocks

Workout of the Day

Support Your Local Box #3

Complete 50 reps for time of:

  • KB/DB deadlifts *
  • AbMat sit ups
  • Step Ups (24/20″)
  • Single arm KB/DB thrusters

*The official SYLB workout calls for two 50/35# DBs, one in each hand. Our ICA version calls for one-handed “suitcase” deadlifts, 25R/25L, since most of our athletes have only one KB or DB. 

Cash Out

  • Handstand walk 50 yds for time

Cool Down

  • Figure 4 piriformis stretch (1 min/side)
  • Door jam lat stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout, and here for the official SYLB#3 video. If you registered for this fundraiser, remember to post your scores by Friday at 3:00pm. Report your score as “scaled” unless you used 2 DBs for the deadlifts. Post to comments: Time and weight used. Cash out time (if 50yds are completed).

Schedule Note: We had so much fun last week, let’s do it again! Zoom Happy Hour this Friday at 5:30 pm. We hope to see some new faces!

FUCS Notes: We are officially 5 weeks through our FUCS Nutrition & Fitness Challenge, with 1 week to go!! Congrats to the following athletes who completed at least 4 workouts during week 5. (As always let us know if we missed you.) Our final day of the challenge & benchmark WOD will be next Wednesday!

Daily WOD – Apr 22, 2020

Congratulations to Kevin K, Tom G, and Dan R on hitting their 1-year anniversaries with ICA! Shout out to our other milestone members for March and April: Dan E (7), Katie L (7), Robbie (7), Kyle E (3), Cindy & Frank (3), Kelly G (2), Stacey (2), and Craig (2)!

 

At-Home Workout #40

Warm Up

  • 400m run
  • 50 high knees 
  • 40 butt kicks
  • 30 jumping jacks
  • 20 side lunge (10R/10L)
  • 10 wedgie makers (5R/5L)
  • Pigeon stretch – 1 minute per side
  • Downward dog calf stretch – 1 minute total

Workout of the Day

“Griff”

2 rounds for time of:

  • 800m run
  • 400m backward run

Cash Out:

  • Tabata glute bridges (Timing cheat: click here for a Tabata Mix on YouTube) 

Cool Down:

  • Couch stretch
  • Rag Doll

WOD Notes: Click here for a video explanation of today’s workout. This is a hero WOD in honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in Baghdad by an IED strike to his vehicle. Compare “Griff” to 160719. Post to comments: Time for Griff, total glute bridges.

Community Notes: Happy birthday Andrew K!

Daily WOD – Apr 21, 2020

At-home Workout #39

Warm Up

  • 10 spiderman lunges (5R/5L)
  • 20 jumping jacks
  • 10 mountain climbers
  • 10 scap push ups
  • 10 broom stick (squat) clean & jerks
  • 10 broom stick overhead sit ups
  • 10 broom stick overhead squats

Then complete 3-5 of each movement in the workout.

Workout of the Day

“The Chief – At Home Edition”

AMRAP in 3 minutes of:

  • 6 KB/DB sumo deadlift high pulls
  • 6 push ups
  • 9 squats

Rest 1 minute and repeat for a total of 5 rounds.

Cash Out

  • 50 toe touches
  • 50 flutter kicks (R+L=1)
  • 50 crunches

Cool Down

  • Scorpion stretch (30s/side)
  • Crossover hamstring stretch (1 min/side)

WOD Notes:  Click here for a video explanation of today’s workout. If the high pulls cause shoulder discomfort, you can switch to 9 deadlifts or 6 Russian KB/DB swings. Compare to “The Chief” on 190410.

COVID-19 Updates: Today Gov. Wolf announced that PA will start re-opening businesses on May 8! Everything won’t open all at once; it will go region-by-region and sector-by-sector. We don’t know exactly when micro-gyms like ICA might be allowed to open, but we are hopeful that we’ll get more info in the coming days. Behind the scenes, we are already planning for our re-opening and what policies we’ll need to institute to operate as safely as possible.  These include:
  • We are stocking up on disinfecting wipes and spray;
  • We’ll clean the gym floors and disinfect knobs and faucets daily;
  • We’ll likely restrict class sizes to ~10 people/class;
  • We’ll workout outdoors as much as possible;
  • We’ll offer additional class times throughout the day;
  • We’ll offer some open gym times throughout the day for people who prefer to avoid group classes; and
  • We’ll continue to offer some type of remote workout option for those who aren’t comfortable returning to the gym.

Even though our doors remain closed at this time, we’re starting to feel like there’s a light at the end of the tunnel. THANK YOU to all of our members who have stood by us during the last 5 weeks. We promise to bring you updates as soon as we have them!

Daily WOD -Apr 20, 2020

Warm Up

Once through:

  • 400m run
  • 10 runners lunges (5R/5L)
  • Downward dog calf stretch – 20 pulses (1oR/10L)
  • 10 windmills (5R/5L, light weight)
  • 10 KB/DB deadlifts
  • 10 Russian KB/DB swings

Practice the KB/DB dead swing – at least 3-5 reps

Workout of the Day

Every 3 minutes for 30 minutes complete:

  • 200m sprint
  • 10 KB/DB dead swings

Cool Down

  • Seated straddle side stretch (1 min/side)
  • 20 rotational backward reach (10R/10L)

WOD Notes: Click here for a video explanation of today’s workout. You’ll complete 10 rounds, starting a new round every 3 minutes. The faster you go, the more rest you’ll get! The “dead swing” is also called the “hike swing” – it starts from the floor each rep and only goes to Russian height. Consult the video for more details. If you can’t sprint, sub any type of intense cardio in the 45 second range (stair running, mountain climbers, rowing, biking, jump rope, etc). Post to comments: Fastest and slowest round, weight used. 

Schedule Notes: Our virtual WOD schedule is the same as last week: Weekdays 6am, 12pm, 4pm, and 6pm (except Friday), Saturday 9am, Sunday 10am. Happy hour on Friday at 5:30pm!

FUCS Notes: Only 10 days to go!! We hope everyone who joined the challenge is staying on track and really starting to reap the benefits of your hard work! We’ve had a few people ask about the post-challenge InBody scans. We’re hoping for an update this week from Gov. Wolf regarding PA’s re-opening plan; once that’s announced, we’ll update you on what that means for the challenge. Everyone who signed up for the challenge, stuck to their eating plan, and completed at least 4 workouts each week will get a free InBody as promised… but the exact date is TBD!

Daily WOD – Apr 19, 2020

At Home Workout #37

Warm Up

  • 400m run
  • 5 inch worms
  • 10 broom stick overhead squats
  • 10 broom stick dislocates
  • 10 broom stick behind the neck presses
  • 10 broom stick good mornings

Then complete 3 reps of each movement from the workout.

Workout of the Day

Complete 50 reps of each for time of:

  • KB/DB push press (2-arm)
  • Hollow rocks
  • KB/DB swings (2-arm)
  • Handstand shoulder taps (25R/25L)
  • KB/DB sumo deadlift (2-arm)
  • Jumping jacks
  • KB/DB floor presses (25R/25L)
  • Cobra back extensions
  • KB/DB goblet squats (2-arm)
  • Burpees

Cool Down

  • Broom stick shoulder flexion stretch (1 minute)
  • Hip flexor release (2 minutes)

WOD Notes: Click here for a video explanation of the workout.  This style of workout is called a chipper;  it’s a one-round workout where you have to complete all reps of the specified movement before moving on to the next. There will be a 30 minute time cap.  Most movements should take fewer than 2-3 minutes with a hard cap at 4 minutes per movement. Modification options: For hollow rocks you can rock in a tucked position or sub dead bugs. For handstand shoulder taps, sub plank shoulder taps. All of the other movements are more routine so hopefully you can do them or have a ready sub in mind! Email us (or your designated coach) if you need help coming up with modification options.

Schedule Notes: Zoom WOD at 10:00am!

Community Notes: Happy birthday Tom B!

Daily WOD – Apr 18, 2020

At-Home Workout #36 

Warm Up

1 time through:

  • 100 single unders
  • 10 Samson stretch (5R/5L)
  • 100 single unders
  • 20 air squats

Then complete 3 rds of:

  • 15 Russian KB/DB swings
  • 5 two-arm squat clean-to-thruster

Then test out your DU & perform 4 full DB/KB complex (2R/2L)

Workout of the Day

AMRAP in 14 minutes of an ascending ladder of:

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

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

Cool Down

  • Pigeon Stretch (1 min/side)
  • Downward dog calf stretch (1 minute)

WOD Notes: Click here for a video explanation of the workout.  For a breakout video of the 2-arm clean (part of the warm up) click here. Modifications for the DU include 2xSU, jumping jacks, or a scaled number of DU. If you’re not comfortable with the KB/DB in the overhead position, cut the thruster and perform the lunges with the KB/DB in a front rack. Post to comments: Last full round completed + additional reps. (The set of 30 DU ends round 3, the set of 40 DU ends round 4, etc.) 

Community Notes: Happy birthday Kelsey!

Daily WOD – Apr 17, 2020

SO MANY CHAD PICS… Great work ICA!!!

At-Home Workout #35 

Warm Up

1 time through:

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 5 inchworms

Then 2 rounds of:

  • 5 thrusters (2-arm)
  • 10 plank knees to elbow (5R/5L)
  • 20 jumping jacks

1 minute couch stretch on each side

Then 3-5 reps of each movement in the workout

Workout of the Day

Complete for time:

  • 20 strict pull ups (or 20L/20R bent over rows)
  • 400m run
  • 60 KB/DB swings
  • 800m run
  • 60 KB/DB 1-arm push presses (30R/30L)
  • 400m run
  • 20 strict pull ups (or 40 2-arm KB/DB curls)

Cash Out

Complete 2 rounds of:

  • 1 minute of sit ups
  • 30 seconds of hollow hold

Cool Down

  • Rag doll stretch (1 minute)
  • Seated twist (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. If your KB/DB is too heavy for 1-arm push presses, sub 2-arm push presses or push ups.

Happy Hour Note: Join us for a virtual happy hour tonight (Friday) at 5:30 pm! Click the Zoom link on the RHS of the blog to join. Password ICASTRONG. BYO… 🤣

Daily WOD – Apr 16, 2020

At-Home Workout #34

Warm Up

  • 400m farmer carry 
  • 10 leg swings (5R/5L)
  • 10 spiderman lunges (5R/5L)
  • 10 runners lunges (5R/5L)
  • 10 lateral squats (5R/5L)
  • 10 reverse lunges to knee raise (5R/5L)
  • 20 high knee skips (10R/10L)
  • 30 high knees in place (15R/15L)
  • 10 step ups (5R/5L)

Workout of the Day

“Chad”

Complete for time:

  • 1000 weighted box step ups (45/35# backpack to 20/16″)

Cool Down

  • Sit and reach (1 minute)
  • Standing quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. “Chad” is a hero workout designed by Dave Castro for his long time friend and Navy SEAL. Learn more about the man behind the workout here. This is a very long workout that typically takes 45 minutes to an hour and a half. If you don’t have a good option for a 16-20″ step up at home, we hear the benches at Reeves park are 19.5″ and there are lots of them! (Other public benches are likely in this height range as well.) Scaling options include: (1) lower the step height, (2) lighten the load, (3) reduce reps to 500, (4) AMRAP in 40 minutes, (5) 40 minute ruck (walk/jog with a heavy backpack).

Happy Hour Note:  This Friday Ricky is hosting an ICA virtual happy hour at 5:30 pm!  Join us on Zoom to see some friendly faces and catch up.  If you’re in the nutrition challenge, have some tea, or if not, have a beer.  We’ll see you there!

FUCS Challenge: 4 weeks down!!!! Congrats to the following members who completed at least 4 workouts in the 4th week of the challenge. As always, let us know if we missed you! Keep up the great work; only 2 weeks to go!

Daily WOD – Apr 15, 2020

At-Home WOD #33

Warm Up

800m run

10 spiderman lunges (5R/5L)

Then 7-6-5-4-3-2-1 reps of:

  • KB/DB deadlift (2-arm)
  • KB/DB push presses (2-arm)
  • Sit ups

Then perform 3-5 reps of each movement in the WOD

Workout of the Day

Complete 1 full tabata at each station:

  • DB/KB hang power clean*
  • Russian twists
  • Suitcase deadlifts*
  • Push ups

*For the one-sided movements, alternate arms each round

Cash Out

  • 3×10 superman back extensions

Cool Down

  • Straddle stretch w/ bent knees (1 minute)
  • Upward facing dog (30 sec)

Update:  Click here for the pre-recorded 6:00 am zoom class!

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video on the hang power clean. A tabata is an interval style workout where you work hard for 20 seconds and rest for 10 seconds, then repeat for 8 rounds (total of 4 minutes). For today’s WOD, you’ll do a full tabata (8 rounds) at each station then move immediately to the next station. You should sprint during each 20 second work interval! For single-arm movements, switch hands each round. Move fast! Post to comments: Your LOWEST round of each movement, weight used.

Timing Notes: This would be a great day to join us at a virtual class, so we can time your intervals for you! If you can’t make any of the designated class times (6am/12pm/4pm/6pm), we’re hoping to record the 6am class and upload it to our YouTube channel following class. At whatever time of day you’re ready to do the workout, you can hit play and follow along! Remember to have your own music since we don’t play music through Zoom.

Daily WOD – Apr 14, 2020

At Home Workout #32 – Apr 14

Warm Up

  • 30 single unders
  • 10 overhead squats with rope
  • 30 single unders
  • 10 sit ups
  • 30 single unders 
  • 10 mountain climbers (5R/5L)
  • 30 single unders (or double unders)
  • 10 push ups
  • 30 single unders (or double unders)
  • 10 overhead backward lunges in place (5R/5L)

Workout – Support Your Local Box Workout #2

Complete for time:

  • 100 double unders
  • 21 burpees
  • 75 double unders
  • 15 burpees
  • 50 double unders
  • 9 burpees

Cash Out 

  • Run 1 mile (for time -OR- not for time… athlete’s choice)

Cool Down

  • Calf stretch (30s/side)
  • Hip crossover stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout. This is the 2nd workout in CrossFit, Inc’s “Support Your Local Box” event. You can see the official workout description here. Their official scale calls for 50-35-20 jumping jacks and 15-12-9 burpees. For most of our members, if you can’t do DU, we’d recommend 2x SU or 1x jumping jacks. Whatever version you pick, go fast and have fun! Post to comments: Time, modifications. 1 mi run (if timed)

Handstand T-shirt Challenge Notes: We loved seeing all the pics and videos of people completing this challenge! If you didn’t get to see the videos posted to yesterday’s comments, go back and check them out!

Daily WOD – Apr 13, 2020

At-Home Workout # 31

Warm Up

One round of:

  • 400m run
  • 10 deep lunge & twists (5R/5L)
  • 10 shoulder circles – right arm (5 forward/5 backward)
  • 10 should circles – left arm (5 forward/5 backward)

Then 3 rounds of:

  • 3 inch worms 
  • 5 scap pushups
  • 7 push presses w/ KB/DB
  • 7 sumo deadlift high pulls w/ KB/DB

Workout of the Day

Complete 21-15-9 reps not for time:

  • Front raises
  • Bent over flies
  • Lateral  raises

Then 2 sets of max consecutive reps of:

  • Single arm DB/KB push presses

Then 2 sets of max consecutive reps of:

  • Single arm DB/KB floor presses

Cash Out

  •  Handstand T-shirt Challenge (video here)

Cool Down

  • Cow face stretch (30s/side)
  • Reverse shoulder stretch (1 min)

WOD Notes: Click here for a video explanation of today’s workout. Today is a strength day, so none of the movements are “for time.” For the 21-15-9 portion of the workout, use something light – in the 5-20# range. If you don’t have light KBs/DBs, cloth shopping bags filled with books work great. For the “max consecutive” portion of the workout, use your regular KB/DB. The cash out is just something fun that went viral on social media. If you know the handstand isn’t going to happen, try it from a plank position. Post to comments: Max reps of PP and FP (each arm), weight used, & whether you successfully completed the T-shirt challenge. Videos encouraged!

Schedule Notes: Join us for virtual WODs at 6am, 12pm, 4pm, and 6pm!

Community Notes: Happy birthday Linda!

Daily WOD – Apr 12, 2020

At-Home Workout #30

Warm Up

One time through:

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 5 inchworms
  • 20 jumping jacks
  • 20 high knee skips (10R/10L)

Then 2 rounds of:

  • 14 single-leg, opposite-arm deadlifts (7R/7L) 
  • 14 two-arm push presses 
  • 14 half kneel rotational chops (7R/7L) – light

Then complete 3-5 reps of each KB/DB movement in the WOD

Workout of the Day

Complete for time:

  • 800m run
  • 50 KB/DB snatches (25R/25L)
  • 800m run
  • 40 KB/DB reverse lunges (20R/20L)
  • 800m run
  • 30 KB/DB thrusters (15R/15L)

Cash Out

  • Complete max reps in 1 minute of hollow rocks

Cool Down

  • Tree pose (30s/side)
  • Kneeling quad stretch (30s/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakdown of the KB/DB snatch. For the snatches, lunges, and thrusters, you can alternate hands as often as you’d like. Anyone not comfortable with KB snatches can sub 75 two-handed Russian KBS. Post to comments: Time, weight used, reps of hollow rocks.

Schedule Notes: Join us for a virtual class at 10:00am!

Community Notes: Happy birthday KTS!

Daily WOD – Apr 11, 2020

At-Home Workout #29

Warm Up

  • 400m run
  • 10 spiderman lunges (5R/5L)
  • 10 air squats (5 slow, 5 regular)
  • 30′ bear crawl 
  • 10 shoulder circles – right arm (5 forward/5 backward)
  • 10 shoulder cirlces – left arm (5 forward/5 backward)
  • 10 broomstick disclocates
  • 10 broomstick good mornings 
  • 10 broomstick sumo deadlift high pulls
  • 5-10 of each movement in the workout (w/ your KB/DB)

Workout of the Day

Partner Interval AMRAP for 20 minutes

  • 10 KB/DB swings
  • 10 sumo deadlift high pulls 
  • 10 goblet squats

Cool Down

  • Rag doll (1 minute)
  • Childs pose (1 minute)

WOD Notes: Yes! We’re bringing back the parter interval! This may take some creativity to pull off, but we believe in you. 🙂 Click here for a video explanation of today’s workout. For those attending the 9:00am virtual WOD, we’ll pair you off and you can watch each other on Zoom for timing. If you can’t attend class, try to arrange with a friend to connect by FaceTime or some other method to complete the workout! Lastly, if you’re more of the solo-workout kind of person, that’s fine too. You can do 1 round of the workout, then rest for the same amount of time you worked for (1:1 work to rest ratio). Post to comments: total rounds + reps completed (partners add their scores), weight used.

Community Notes: Happy Birthday Alex W!

Covid-19 Updates: It’s officially been 4 weeks since we held our last WOD at the ICA “box.” We never in a million years imagined we’d still be closed on April 11. The world is a very different place than it was on March 14… but here’s something that hasn’t changed: We’re still here for you! We’re more committed than ever to helping you get fit, stay fit, and make fitness a part of your every day life. The current stay-at-home order hasn’t changed that. Staying physically active is more important now than ever! We’re continuing to tweak our services as we figure out how to best meet your needs. Here’s the next evolution:

  • Schedule: We’re continuing to expand our virtual class schedule. The Zoom classes are a lot of fun, and they help with accountability and motivation. Starting Monday we’re adding a 4pm class to the schedule, in place of the 9am. The schedule for next week will be:
    • Monday – Thursday: 6am, 12pm, 4pm, 6pm
    • Friday: 6am, 12pm, 4pm
    • Saturday: 9am
    • Sunday: 10am
  • Pre/Post WOD Check-ins: In lieu of “virtual check in” sessions,  coaches will be available 15 minutes before and after every class. Join us (and your classmates) for pre- and post-class chats, just like when we’re at the gym.
  • Accountability Check-ins: For many of you, motivation and accountability have been a challenge during the gym closure… so here’s our answer! We are offering a new service: free accountability check ins for all full-time members. We recognize that everyone’s needs are different in this area, so you can choose whether you want to hear from us once/day, once/week, or never. For instance, if you’re going strong, hitting the workouts daily, and/or attending multiple virtual WODs each week, you may not need or want this service. But if you’re struggling with motivation and consistency, and you think you’d benefit from more 1:1 interaction, we can help!  Look for an email in the coming days with additional details.

Daily WOD – Apr 10, 2020

At Home Workout #28

Warm Up

400m run (200m forward, 200m backward)

3 rounds of:

  • 5R/5L reps of TGU position 1–>2
  • 5R/5L reps of TGU position 6–>5
  • 5R/5L reverse lunges (TGU position 7–>6)

Workout of the Day

Complete 6 rounds for time of:

  • 3R/3L Turkish get ups
  • 200m run (100m forward, 100m backward)

Cash Out

  • Complete 34 burpees for time

Cool Down

  • Seated spinal twist (30s/side)
  • Split hold (30s/side)

WOD Notes: Click here for a video explanation of today’s workout.  The video opens with a description of the TGU positions, which you’ll need for the warm up.  If you missed our in-depth TGU post from yesterday, or want a refresher , view it here. For the workout, complete all 3 TGU on one arm before switching to the other arm. Aim to keep each set of 6 TGU and each 200m run under 90 seconds, with a hard cap at 2 minutes. Scale reps/distance as needed to accomplish this. Post to comments: Time, weight used, any modifications. And your burpee cash out time! Who can go sub-1:00?

Schedule Notes: Join us for virtual WODs at 9:00am and 12:00pm!

Community Notes: Happy birthday Chris Sigal and John!

Daily WOD – Apr 9, 2020

At-Home Workout #27

Warm Up

  • 10 spiderman lunges in place (5R/5L)
  • 10 runners stretch in place (5R/5L)
  • 5 inch worms in place

Then 3 rounds of:

  • 10 2-arm bent over rows
  • 10 2-arm shoulder presses
  • 10 one-arm high pulls (5R/5L)

Then 3-5 reps of each movement in the WOD.

Workout of the Day

AMRAP in 15 minutes of:

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

*Note that the video calls for 7 HSPU but we revised it to 5 HSPU/round!

Cash Out

  • Max air squats in 90 seconds (ideally use a below-parallel target)

Cool Down

  • Cross over shoulder stretch (30s each arm)
  • Quad/IT band smash (1 min each leg)

WOD Notes: Click here for a video explanation of today’s workout. We hope you enjoy the sounds of nature and Sage’s humming! For the HSPU, pick a scale that allows you to go unbroken for the first few rounds. If you’re not doing HSPU, replace with one-arm strict presses or push presses, 5-10 per arm. (Again, first few rounds should be unbroken.) For mountain climbers, sub any intense cardio in the 1-minute range, such as stair running, star jumps, or rowing. Post to comments: Rounds+reps, weight used, modifications, and your cash out score.

Support Your Box: If you registered for Support Your Local Box fundraiser, remember that you need to submit your own scores! All 3 scores must be submitted by April 24. To submit your score, go to this page and click the red “submit score” button.

WOD Crushers: Congrats to the following athletes for completing at least 4 workouts in the 3rd week of our challenge! (Wed 4/1 – Tue 4/7) Let us know if we missed you!

Daily WOD – Apr 8, 2020

At-Home WOD #26

Warm Up

400 meter weighted carry (farmer carry, rack carry, etc)

Then 2 rounds of:

  • 10 crossover toe touches
  • 20 high knees fast feet
  • 20 butt kicks
  • 10 plank knees to elbows
  • 3 broad jumps

Workout of the Day

Complete 40-30-20 reps of:

  • Butterfly sit ups
  • Bicycles
  • Standing oblique crunches (KB/DB)
  • Single leg lifts
  • Plank Knee to elbow

Cash Out

  • 3 Turkish get ups on each side (with something light)

Cool Down

  • 5 scorpions each side (or flip your dog pose if you are familiar with it!)
  • Couch stretch (1 min/side)

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video for the Turkish get ups. No need to time yourself today! Your goal is just to get a bunch of hard ab work in! (It’s our COVID Core Crusher!) The go-to sub for butterfly sit ups will be crunches, and for bicycles it will be dead bugs. If you need to further modify, consider subbing KB deadlifts or good mornings in place of any of the designated ab movements.

Schedule Notes: We have 4 virtual classes tomorrow, at 6am, 9am, 12pm, and 6pm. Hope to see you there! (Join class using the Zoom link on the RHS of the blog. If you are prompted for a password it’s ICASTRONG.)

FUCS Challenge Notes: We’re officially at week 3 meaning we’re halfway through our challenge!! Get your results up tonight if you’ve done workouts but forgot to post them to the blog. Ricky will do our tallying tomorrow to see who’s still on track for completing 4 workouts each week! If you have any nutrition questions or concerns, please reach out! Email, text, call, or pop into a virtual check in – we’d love to hear from you.

Community Notes: Happy birthday Zane and Coach Dave!

Daily WOD – Apr 7, 2020

At-Home WOD #25

Warm Up

30s run/jog in place between each of the following movements:

  • 10 jumping jacks
  • 10 mountain climbers
  • 10 knee hug to lunge
  • 10 good mornings

Specific Warm Up

  • 5 slow and controlled air squats
  • 5 air squats (regular speed)
  • 10 push ups
  • 5 DB/KB deadlifts R/L
  • 5 DB/KB hang snatches R/L
  • 5 DB/KB snatches R/L

Workout of the Day

Support Your Local Box WOD #1

AMRAP in 10 minutes of:

  • 10 air squats
  • 9 right hand DB/KB snatches 
  • 10 push ups
  • 9 left hand DB/KB snatches

Cash Out

  • Take 5 minutes to find max consecutive double unders.

Cool Down

  • Samson stretch (1 min/leg)
  • Sit and reach 1 minute

WOD Notes: Click here for a video explanation of today’s workout, and here for a more detailed explanation of the KB/DB snatch.  The DB/KB snatches start from the floor each rep, and Rx is 50/35#. If you’re not comfortable with the KB snatch, you can replace them with one-arm Russian KBS (14 reps).

Event Notes: This workout is the first of three in the #SupportYourLocalBox Fundraiser put on by CrossFit, Inc. (More details on this post from April 1.) If interested, you can register for the event and have your name appear in the online leaderboard.  However, you do not need to pay to register, and you do not need to register to do the workout with us tomorrow!

Schedule Notes: We have a full schedule of virtual classes tomorrow – 6am, 9am, 12pm and 6pm! There’s also a virtual check in at 11:30.  The virtual check in is a good time to ask questions about nutrition, at-home or virtual WODs, or simply catch up with your ICA crew. Sign up in Wellness Living if you plan to attend, then join by clicking the Zoom link on the right hand side of the blog.

Nutrition Notes:  We’ve received several questions through the first three weeks of the nutrition challenge regarding nutrition surrounding your workouts.  For most athletes, some small amount of sugar approximately 30 minutes before your warm up begins can do wonders for energy during the workout and aiding in building muscle and recovery.  Some of the more common options in our gym include: a banana, tea with 1 tablespoon of honey, coffee with a tablespoon of sugar or even 5-10 jelly beans or fruit snacks.  Please note that we prefer you avoid processed sugar during this challenge, if possible.  Give it a try for a few days and take note of how you feel during and after the workout.

Daily WOD – Apr 6, 2020

At-Home Workout #24

Warm Up

400m run

5 deep lunge & twists, each leg

3 rounds of:

  • 5 backward lunges, each leg
  • 5 lateral plyo jumps, each leg
  • 10 push ups
  • 15 wall balls or odd-object thruster

Workout of the Day

On a 3 minute clock complete

  • 400m run
  • Max wallballs in remaining time

Rest 1 minute. Repeat for 5 rounds. (Kick off a new round every 4 minutes.)

Cool Down

  • Strap/band/belt hamstring stretch (30 sec) and crossover (30 sec), each side

WOD Notes: Click here for a video explanation of today’s workout. Most of us do not have wall balls at home, so you can use any ball that you have available and launch it high! Alternately, load up a backpack or find another odd object and do thrusters instead of wall balls. Post to comments: Total number of wall balls, object used. Pics are encouraged 🙂

Schedule Notes: For the next 2 weeks, we’re diving head first into virtual classes, and we hope you’ll join us! Everyone who’s tried one so far agrees – it sure beats working out alone! Schedule for the weeks of 4/6 and 4/13:

As always, please sign up for class in Wellness Living, then join class on Zoom using this link. (There’s also a button on the right hand side of the blog.) Zoom is now requiring a password for all meetings. If prompted, use password ICASTRONG.

Virtual Recording: If you haven’t tried a virtual class and you’re curious to see what it’s like, check out this recording of Sunday’s 10am WOD. Check out ~27:30 for the start of the WOD, 33:30 for a photo finish between John and Ricky, and 42:30 for a tripod headstand challenge from Vollmer. Props to Steve M for doing the whole thing wearing a weight vest. Enjoy!

Daily WOD – Apr 5, 2020

At Home WOD #23

Warm Up

5 minutes of slow cardio (run, fast walk, bike, row, walk stairs, etc)

3 rounds of:

  • 20 deadlifts
  • 15 Russian KB/DB swings
  • 10 sit ups
  • 5 burpee jacks

5 inchworm in place with low plank/upward facing dog/downward facing dog  

5L/5L spiderman lunges in place

Workout of the Day

Complete 21-15-9 reps for time of:

  • Burpees
  • KB/DB swings (left arm)
  • KB/DB swing (right arm)
  • Bicycle crunches (L+R=1)

Cash Out

  • 5 minutes of tripod headstand practice

Cool Down

5 x 10 second hold of each neck stretch:

  • Forward and backward tilt
  • Side tilt
  • Side rotation

WOD Notes: Click here for a video explanation of today’s workout. If you have a DB and can’t comfortably swing it with one arm, modify to 2-arm swings at 42-30-18 reps.

Schedule Notes: Last minute addition – we’re offering a 10:00am virtual WOD on Sunday morning! Sign up in Wellness Living and join class on Zoom by clicking here. If you haven’t tried it yet, you’re missing out! All you need is a computer w/ webcam (preferred) or a smart phone to participate. Give it a try!

Next Week’s Schedule: If you didn’t complete our survey last week about your preferred virtual class times,  please take 30 seconds to do it now! This will help us set our schedule for next week. Vote here. Thank you!

Daily WOD – Apr 4, 2020

At-Home WOD #22

Warm Up

400 m run

Complete 2 rounds:

  • 20 high knees
  • 20 butt kicks
  • 20 hip circles (5 per side per direction)
  • 10 leg swings (5 per side)
  • 10 jumping jacks

Workout of the Day

Complete for time:

  • 800m run
  • 50 double unders
  • 600m run
  • 100 double unders
  • 400m run
  • 150 double unders
  • 200m run
  • 200 double unders

Cash Out

  • Hold a plank on your elbows for the duration of this song.  Don’t check ahead of time, just click and start planking.  This cash out brought to you by Rick K!

Cool Down

  • Seated straddle (2 minutes)
  • Calf mashing (1 min/leg)

WOD Notes: Click here for a video explanation of today’s workout. If you are unable to run, perform a cardio exercise of your choice for approx. 4-3-2-1 minutes. Weighted fast walking, row, bike, or step ups would all be fine. For the DUs, it’s a lot of reps! Modify to 1/2 reps (25-50-75-100) or even 1/5 DU attempts (10-20-30-40).  If you sub single unders, the standard is 2x reps, but for today we’d also take 1.5x or even 1x. Post to comments: Total time, modifications. Also let us know how many sets it took you to complete the cash out!

Pull-up Program:  We’ve had a few people with access to pull up bars request a program to start improving their pull up capacity, and Ricky already had one in the works!  You can see the plan here broken into level 1 (working on your first pullup), level 2 (1 to 5 pull ups in a row) and level 3 (already more than 5 strict pull ups).  You may have to get creative and use partners to assist where bands were listed, but it should be a great way to work on improving while you’re home!

Schedule Notes: Join us for a Saturday morning WOD at 9:00am on Zoom! Reserve your spot in Wellness Living, then click here when you’re ready to join class. Please mute your mics when class begins, and have your own music source if you want to listen to music!

Community Notes: Happy birthday Peter S! And happy belated birthday Tom G!

FUCS Challenge: Results are in from week 2! Congrats to the following athletes who completed at least 4 workouts during the 2nd week of the challenge (3/25-3/31). Please let us know if we missed you!

Tom B. Diana Fili Steve M. Betsy Jenn Tav
Karen B. Shawn C. Kirsten Marco Dan R. Dan T.
Kelsey Tobin Christine G. Tammy Danielle Meg V.
Ashlee Tim C. Craig Chris Mc. Catelyn Alex W.
Missy Jeff Kehl Marissa Megan S. Nicole W.
Mado Tanya Steve Keiper Jenn Papp Ceil
Averie Faith KTL Erik Heather

Daily WOD – Apr 3, 2020

Warm Up

Complete 3 rounds:

  • 5 arm circles each arm, forward & backward
  • 5 forearm plank reach throughs, each side
  • 10 scapula push ups
  • 10 jumping squats

Then

10 spiderman lunges & 10 runner’s lunges (5 each side)

Workout of the Day

Complete 20 rounds for time of:

  • 5 pull ups (sub: 10 bent over rows + 5 curls)
  • 10 push ups
  • 15 squats (or toe touches – see Notes)

Cash Out

  • Max consecutive squatted bicep curls

Cool Down

  • Pec stretch (30s/side)
  • Lat stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout. If you don’t have access to a pull up bar (or a decent tree branch alternative…) you can sub 10 bent over rows and 5 curls with your KB/DB. Also, if you did Wednesday’s leg workout, including the 300 squat cash out, we recommend toe touches in lieu of squats today, or at least alternating every other round. Post to comments: Rounds + reps, modifications.

Schedule Notes: Join us for a virtual WOD at 12:00 on Zoom! Sign up in Wellness Living then join class by clicking here.

Community Challenge: In case you missed it on Tuesday, we posted a new challenge! Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog, along with a picture and a shout out to you! CrossFit is for everyone, and with these at-home workouts, our workouts are more accessible than ever. Let’s spread some ICA fitness & joy!

Two Opportunities to “Support Your Box”

We’ve been touched by the generosity of multiple members who have asked how they can help other ICA members who have taken a financial hit because of COVID-19. This post offers up 2 great opportunities to support our ICA community!

Support Your Local Box Fundraiser

CrossFit, Inc. is hosting the “Support Your Local Box Fundraiser” to benefit CrossFit affiliates affected by COVID-19 around the globe.  Each Friday for the next 3 weeks (starting April 3), they’ll release a “classic and accessible” workout that can be performed by participants, from home, at any ability level. At ICA, we hope to program the workout as a Daily WOD each week, to give you an easy opportunity to perform it.

Payment is not required. When you register, you will have the option to select a contribution amount or participate at no cost. Your participation is, in itself, a strong form of support and encouragement to the affiliate community, and we’d love to see as many ICA members register as possible! You can also encourage your friends and family to sign up as a fun way to introduce them to the CrossFit community and all it has to offer!

If you choose to make a donation, you can select the affiliate you would like to receive your contribution. CrossFit, Inc. will distribute all registration funds to the designated affiliates. For more information, or to register, click here.

ICA Membership Drive

We have set up a donation link in Wellness Living for our very own COVID-19 Membership Drive, here. The funds gathered through this drive will be used to offset the cost of memberships for members of our ICA family who have been financially impacted by COVID-19 such that they could no longer keep their membership. We will disburse the funds once our physical location is back up and running. Coaches will select recipients based on a number of factors including duration of membership.

Whether you choose to participate in either of the above activities, please know how much we appreciate your support during this challenging time!

Daily WOD – Apr 2, 2020

At-Home WOD #20 

Warm Up

  • 400m run
  • 10 inchworms in place
  • 20 dead bugs
  • 30 jumping jacks
  • 5 around-the-world planks
  • 20 unweighted (or light weight) hang clean & jerks 
  • 20 unweighted (or light weight )sumo deadlift high pull

Workout of the Day

Open 18.1 – Home Version

AMRAP in 20 minutes of:

  • 10 sit ups
  • 10 KB/DB hang clean & jerks (5R/5L)
  • 10 KB/DB sumo deadlift high pulls

Cash Out

  • 10 sit-to-stand with no arms [explanation & demo ~6:55 in video]

Cool Down

  • Wrist stretch – 30 seconds each side
  • 10 rag doll to reach

WOD Notes: Click here for a video explanation of today’s workout. Feel free to sub out an ab movement of your choice. If high rep SDHP aggravate your back or shoulders, modify to 15 deadlifts. Post to comments: Rounds + reps and weight/implement used. 

Schedule Notes: We have 2 virtual check-ins on Thursday – at 12:00pm and 6:00pm. Join us for a 30 minute chat. It doesn’t have to be about the FUCS challenge; we just want to catch up and hang out! Next virtual WODs are Friday at 12:00pm and Saturday at 9:00am

Community Notes: Happy birthday John C!

Daily WOD – Apr 1, 2020

At-Home Workout #19

Warm Up

2 rounds of:

  • 20 jumping jacks
  • 15 KB/DB deadlift
  • 10 sit ups
  • 5 rolling sit ups

Then complete 10 reps of:

  1. Spiderman lunge
  2. Runner’s stretch
  3. Each movement in today’s workout, unweighted

Workout of the Day – Lower Body Strength Day

Complete 3 rounds of 1 minute on, 1 minute off, for max controlled reps:

  • Reverse lunge 
  • Good mornings
  • Lateral squat
  • Two-handed cleans
  • Split squats

Coaches’ Challenge

  • In lieu of a cash out we have a special Coaches’ Challenge today. Every hour on the hour, from 8am – 7pm (12 rounds), perform 25 air squats. Set a timer, text your friends, whatever you need to hold yourself accountable!

Cool Down

  • Half kneel quad stretch – 30 seconds each side
  • Happy baby pose – 1 minute

WOD Notes: Click here for a video explanation of today’s workout, and here for a more detailed explanation of the KB/DB clean. Today is a lower body strength day. You’ll work hard for a minute, then rest for a minute, for a total of 30 minutes. Post to comments: Weight used, modifications, and a smiley face or the word “complete.” No need to track reps, just word hard and make it look pretty.

Schedule Notes: We have 2 virtual classes tomorrow – 6:00am & 6:00pm. We hope you can join us! Please reserve your spot in Wellness Living, then join class using the Zoom link on our blog. The classes will open up with 25 squats for the Coaches’ Challenge. Even if you can’t stay for the entire class, feel free log into Zoom for a few minutes to do the squats with your long lost ICA friends.

FUCS Challenge Notes: We’re 2 weeks into the challenge… right about the time we all *thought* we’d be returning to the gym. No such luck. #FUCS #WorstAprilFoolsJokeEver. We’re grateful for each one of you who has posted your results to the blog – even if you’re not officially doing the FUCS challenge. It’s undeniable evidence that our ICA spirit, camaraderie, and determination is alive and well! So here’s our challenge for you: Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog. Have them note your name in their comment. CrossFit is for everyone, and with these at-home workouts, CrossFit is more accessible than ever. Let’s share our passion with others who might benefit from the amazing community of support that ICA has to offer!

Daily WOD – Mar 31, 2020

At Home Workout #18

Warm Up

Complete:

  • High knees – 30 reps
  • Skip w/ reach – 20 reps
  • Lateral plyo jumps – 10 reps
  • Broomstick dislocates – 10 reps
  • Around the world – 10 reps

Then complete 3 rounds of:

  • 15 KB/DB swings
  • 10 hollow rocks
  • 5 A-frame push ups

Workout of the Day

Complete 7 rounds for time of: 

  • 7 handstand push ups
  • 7 KB/DB thrusters – left arm
  • 7 toes to DB/KB
  • 7 KB/DB thrusters – right arm
  • 7 KB/DB swings
  • 7 burpees
  • 7 KB/DB sumo deadlift high pulls

Cash Out

  • 10 reps of the world’s slowest toes to DB/KB (10 sec up / 10 sec down)

Cool Down

  • 1 minute child’s pose
  • 1 minute sit-and-reach

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: Time, weight, modifications.

Virtual Note: If you’re free around lunch time, join us for a virtual check-in at 12:00 on Zoom!

United Mettle Note: The folks who run our pro shop are offering home delivery on 12-packs of recovery drinks. Link to order here

Daily WOD – Mar 30, 2020

At-Home Workout #17

Warm Up

800m warm up run

Then 3 rounds of:

  • 15 jumping jacks
  • 10 plank knee to elbow (5R/5L)
  • 5 push ups

Workout of the Day

“The Longest Mile”

  • 400m run
  • 40 box jumps or step ups
  • 400m run
  • 40 air squats
  • 400m run
  • 40 push ups
  • 400m run
  • 40 sit ups

Cash Out

  • Max consecutive pull ups 

Cool Down

  • T-spine twist (1 min per side)
  • Calf stretch (1 min per side)

WOD Notes: If you like “The Longest Mile” workout, thank Dan R for the fun programming! (We modified it, but only slightly.) Click here for a video explanation of today’s workout. The cash-out can be performed on a tree branch if you don’t have a pull up bar. (We don’t!) Sub a max duration dead hang or flexed arm hang if you don’t have pull ups yet. Post to comments: time, box height, and any modifications. Cash out: total pull-ups. 

FUCS Challenge:  What is your favorite “go to” meal or snack? (One that meets our “quality” guidelines, please!) Post it to comments, along with the recipe. Bonus points if you know the macros and post those too.

Virtual Schedule: This week we’re hosting 4 virtual check-ins and 5 virtual WODs. If you haven’t participated in a check-in  yet, we’d love to see you there! Please sign up in Wellness Living to reserve your spot, then join by Zoom 5 minutes before the session begins.

 

Daily WOD – Mar 29, 2020

Warm Up

2 rounds of:

  • 10 squats
  • 10 single arm KBS (R)
  • 10 sit ups
  • 10 single arm KBS (L)

KB/DB overhead walk – 1 min each side

Workout of the Day

Complete 3 rounds for time of:

  • 20 KB/DB snatches (10R/10L)
  • 10 burpees

Rest 2 minutes, immediately into

Complete 2 rounds for time of:

  • 20 snatches (10R/10L)
  • 10 burpees

Rest 1 minute, immediately into

Complete 1 round for time of:

  • 20 snatches (10R/10L)
  • 10 burpees

Cool Down

  • 1 mile walk (not for  time)

WOD Notes: Click here for a video explanation of today’s workout. Athletes with DBs should tap the floor between snatches. Those with KBs should take it from a hang. The KB snatch is a difficult movement to master. If you are not comfortable performing them, substitute 30 one-arm KBS (15R/15L). Modifications/subs for the burpees include: plank burpees, star jumps, or a 15/10 cal row. Post to comments: Time for each interval & weight/implement used. 

Zoom WOD: Thanks to everyone who worked out with us on Zoom this morning! We got lots of positive feedback, so we’re looking to add a couple virual classes each week. Please take this short survey to let us know what days and times work best for you.

Community Notes: Happy birthday DE and Greg!

Daily WOD – Mar 28, 2020

At-Home WOD #15

Warm Up

2 rounds of:

  • 10 mountain climbers (5R/5L)
  • 10 sit ups 

3 rounds  of:

  • 10 KB/DB sumo deadlifts
  • 10 Russian KB/DB swings

4 rounds of:

  • 5 KB/DB thrusters (2-arm)
  • 5 burpees 

Workout of the Day

Complete 5 rounds of 40 sec on, 20 sec off of:

  • Russian KB/DB swings 
  • Tuck-ups
  • KB/DB thrusters (20 sec L / 20 sec R)

Cash Out

  • “Bring Sally Up” Challenge (unweighted or KB/DB, click here for details) 

Cool Down

  • Quad stretch – 30 seconds each side
  • Pigeon stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. If going overhead in the thruster doesn’t feel good for you, modify to front squats. Post to comments: Total reps and weight used.

Zoom WOD: We’re excited to host our first ever virtual WODs in the morning! Join us on Zoom at 8:00am or 9:30am for a coach-led class. (For this trial run, you do not need to sign up in Wellness Living.) We’ll take you through a class just like we do when the gym is open.  A few notes:

  • Please show up about 5 minutes early and have your computer or phone camera set up somewhere where we can see you and you have enough room to do the workout.
  • Have your own music ready; we won’t be streaming music through the computer (except for the cash out; we’ll stream that one).
  • Feel free to chat with your friends before class begins, but once class starts please mute your mic so everyone can hear the coaches’ cues.

Community Notes: Happy birthday Nicole W!

Daily WOD – Mar 27, 2020

At-Home Workout #14

Warm Up

3 rounds of:

  • 10 high knees
  • Inchworm to deep runner’s lunge to warrior 1 (right leg)
  • 10 high knees
  • Inchworm to deep runner’s lunge to warrior 1 (left leg)

Workout of the Day

Complete not for time (NFT):

  • 3x6R/6L front squat (3 sec eccentric)
  • 3×8 Romanian deadlift (5 sec eccentric)

Then 30-20-10 reps NFT of:

  • Reverse lunges (unweighted)
  • Calf raises (unweighted

Cash Out

3 rounds NFT of:

  • 20 bicycle crunches (10R/10L)
  • 20 “Jane Fondas” (10R/10L)

Cool Down

  • Hip flexor release (2 minutes)

WOD Notes: Click here for a video explanation of today’s workout. Post to comments: KB/DB weight and the word you used to time your squats and deadlifts 🙂

Zoom WOD: We’re excited to host our first ever virtual WOD this Saturday morning! We’ll have 2 classes: one at 8:00am and one at 9:30am. You can join using the Zoom link on the RHS of our blog. (No need to sign up in Wellness Living.) Please show up about 5 minutes early and have your computer set up somewhere with enough room to squat, jump, burpee, push up, situp, lunge, etc. We’ll run you through a class just like we do when the gym is open. Be prepared with your own music since we won’t be streaming any through the computer.  We can’t wait to see you all and test out this virtual platform! For anyone who can’t attend one of these class times, no problem. We’ll still post the workout to the blog and have a video explanation like we’ve been doing for the past 2 weeks!

Daily WOD – Mar 26, 2020

At Home WOD #13

Warm Up

400m run

2  rounds of:

  • 20 arm circles – 5L front/back, 5R front/back
  • 10 broomstick disclocates
  • 5 walking planks
  • 10 star jumps

Workout of the Day

Complete 6 rounds of:

  • 30 seconds – max reps push ups
  • 1 minute plank hold
  • 200m sprint

Start a new round every 4 minutes.

Cash Out

  • 3 x 20 glute bridges

Cool Down

  • 10 scorpions w/ 5 second hold
  • Wall piriformis stretch – 1 minute each side

WOD Notes: Click here for a video explanation of today’s workout. Anyone who can’t sprint and doesn’t have access to a rower can sub 25 sumo-deadlift high-pulls with your DB/KB (extra instruction here).  Post to comments: Total number of push-ups completed.

P3 Notes: Thursday at midnight is the last chance to order your P3 meals for next week! You can retrieve your meals from the gym on Sunday at 12:00pm. If you can’t make it at that time, we’ll bring the remaining meals to our house where you can pick them up at your convenience.

FUCS Challenge Notes: We’re 1 week down and 5 to go!! Congratulations to everyone who crushed the first week of the FUCS challenge! It’s been great to catch up with many of you at our virtual check-ins, and we’re pumped that so many people are staying devoted to their nutrition during this crazy time.  Now that we’re a week in, you should be getting a sense of whether your eating plan is working for you. If you think you need to make some adjustments, you can reach out to us by email or at one of the virtual check-ins. Shout out to the following 38 athletes who completed (and posted) at least 4 of our Daily WODs last week. Keep up the great work!!

1.) Faith
2.) Betsy
3.) Christine G
4.) Tiago
5.) Megan S
6.) Mado
7.) Kirsten
8.) Alex W.
9.) Nicole W
10.) Jenn T
11.) Danielle
12.) Megan V
13.) Murray
14.) Tom B.
15.) Kelsey
16.) Karen B
17.) Nikki K.
18.) Steve Ke.
19.) Kyle E
20.) Jeff C
21.) Marsha
22.) Dan T.
23.) Chris S
24.) Cate
25.) Tobin
26.) Erik
27.) Marco
28.) Ceil
29.) Steve K
30.) Heather
31.) Tanya
32.) Lindsay
33.) KTL
34.) Diana
35.) Tammy
36.) Ashlee
37.) Craig
38.) Missy
39.) Rich
40.) Jimena
41.) John W
42.) Nik W

 

Daily WOD – Mar 25, 2020

At Home WOD #12

Warm Up

3 rounds of:

  • Wide stance fast feet, 20R/20L
  • Plank with row (unweighted), 5L/5R
  • Air squats, 15 reps
  • Superman back extension w/ 1 sec hold, 5 reps

Downward dog calf stretch, pulse 10 times each side

Workout of the Day

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

  • Pistols (each side)
  • Bent over rows (each side)
  • 2 x Toes to KB/DB/post

Cash out

  • 10 as-high-as-possible vertical jumps (5R/5L)

Cool Down

  • Seated twist, 1 minute each side
  • 10 cat/cow yoga pose

WOD Notes: Click here for a video explanation of the WOD. Pistol modifications include holding on to a door frame for stability or using a box/chair for a target depth. For bent over rows, if your DB/KB seems on the lighter side (i.e. you can do all reps in a row no problem), feel free to increase reps to 20-16-12-8-4 or even 25-20-15-10-5. If it’s heavy, decrease reps to 10-8-6-4-2. Post to comments: Time, weight, modifications. 

Virtual Check-In: If you haven’t already attended one of our Zoom meetings, we’d love to hear from you (and see your face)! The check-in are 30 minutes max, and take place every day at 6am, 12pm, and 6pm. We encourage every member to attend at least one check-in each week… and you can always attend more!

Membership Notes: Remember that tomorrow (Wed 3/25) is the last day to let us know if you do not want your membership to run on April 1. At this time the gym is scheduled to re-open on April 7, but as you know that date is subject to further extensions if mandated by Gov. Wolf.

Community Notes: Happy birthday Erin!

Daily WOD – Mar 24, 2020

At-Home WOD #11

Warm Up

400m warm up run

2 rds of: 

  • 10 backward lunge to knee raise (5R/5L)
  • 10 bent over rows (5R/5L)
  • 5 burpee jacks

Workout of the Day

Complete for time:

  • 800m run
  • 100 double unders
  • 50 Russian KB/DB swings
  • 25 burpees
  • 50 Russian KB/DB swings
  • 100 double unders
  • 800m run

Cash Out

  • Side plank – 1 min each side

Cool Down

  • Couch stretch – 1 minute each side

WOD Notes:  Click here to watch a video explanation of today’s WOD. If you don’t have access to a jump rope, you can substitute lateral jumps over a line or a 400m run (i.e., make the 800m run a 1200m run).

Covid-19 Notes: This afternoon the Governor extended all State mitigation measures through April 6. Let’s collectively cross our fingers that 2 weeks from today we’re back in action!!! You all have been crushing the nutrition and workouts this past week; I know we can stay strong for another two. #ICAstrong #staytheffffhome

Daily WOD – Mar 23, 2020

At-Home WOD #10

Warm Up

20 each of:

  • Jumping jacks
  • Arm circles – Forward 5R/5L, Backward 5R/5L
  • Seal jacks
  • Leg swings – Front-to-back 5R/5L, side-to-side 5R/5L
  • Crossover jacks

Then

10-8-6-4-2 (not for time) of:

  • Mountain Climbers
  • KB/DB swings
  • 2-arm thrusters

Workout of the Day

“Kettlebell / Dumbbell DT”

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

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

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

Cool Down

  • Tricep stretch – 30 seconds each side
  • Crossover shoulder stretch – 30 seconds each side
  • Standing hamstring stretch w/ ankles crossed – 30 seconds each side

WOD Notes: Click here for a video explanation of today’s WOD, and here for a more in-depth demo of the hang power clean. In this workout you’ll use the DB or KB we provided or a DB/KB you already had at home. You’ll perform one full round with one arm, then switch and perform the next round with the other arm. The weight should be something you can do unbroken for the first few rounds. If you can’t get through the first round unbroken, your KB/DB may be on the heavy side. We recommend cutting the reps to 8-6-4. If you think your KB or DB is on the lighter side, add 4 extra rounds (2 each side) to the end of the workout. Post to comments: Time, Weight, and any modifications (and photo)!

Virtual Check-Ins: We want to hear from you! Virtual check-ins start tomorrow at 6:00am. We’ve lowered the cap to 8/session but there are still plenty of spots left. We’d love to have every ICA member join us for at least 1 check-in this week. We’ll talk about how you’re handling the COVID-19 situation, with a focus on the FUCS challenge. If you have specific nutrition-related questions, please bring them! Remember to reserve your spot in Wellness Living, then join the Zoom chat here or using the link of the RHS of the blog.

Virtual Check-ins

Starting Monday, we’ll be holding small group, virtual check-ins for our members on Zoom. The purpose is to see how everyone is doing with the gym closure, especially focusing on your challenges and accomplishments related to the FUCS nutrition & fitness challenge. We encourage all members to participate; you do not need to be registered for the FUCS challenge to sign up for a check-in session. A few notes:

  1. Sessions will be 30 minutes long and will be capped at 10 people to ensure everyone gets a chance to participate.
  2. Sessions will be held Monday – Friday at 6:00am, 12:00pm, and 6:00pm.
  3. Sessions will be held via Zoom. There is a Zoom app for your phone/tablet or software for your computer that we re