“ICA’s 12 Days of Christmas”

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

WOD Notes:  There are a lot of notes today, please read them all!

1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1  (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.  Compare to 161210.
2. If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
3. There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. Ask a coach or experienced athlete if you have questions!
4. If you’re not up for an hour-long WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
5. It’s 100% chance of rain tomorrow morning. We’d like to minimize the tracking of water into the gym. We’ll have several options for the 200m run, including: (1) Row 200m, (2) Bike 15/10 calories, (3) Save all the running until the end and do 2400 meters at once, (4) run our indoor loop 5x. (Yes, we have a plan for an indoor loop, but we’ll need to test it tomorrow during the early heats to verify it’s going to work…)

Community Notes:  Happy Birthday Chris M and Rocco!

Deficit Deadlift 8×1 (85% 1RM)

Then

5×6 glute bridges (50% 1RM deadlift)

Schedule Notes:  This Saturday will be our annual 12 Days of Christmas workout.  The gym will open at 7:00 am for warm ups and the first heat will kick off at 7:30.  The last heat will kick off at 9:30 am and we will wrap up at 10:30.  Make sure to sign up for your heat in Wellness Living and show up before your actual heat time as there is no coach lead warm up on this day.  Someone will be on hand all morning to help you determine appropriate scales.  Get jacked up for this ICA classic!

With a partner complete:

• 800m run
• 30 power snatches (135/95#)
• 400m run
• 30 power clean and jerks (135/95#)
• 800m run

WOD Notes:  During the runs, both partners must run.  During the barbell work, 1 partner will work at a time.  Both partners must begin each run together but whoever gets back first can begin moving the barbell.  If you do not feel comfortable snatching you can do clean and jerks for both rounds.  If you can’t go overhead, you can stick to power cleans the whole way.

Complete for time:

• 30-25-20-15-10-5 wall balls (20/14# to 10/9′, unbroken)
• 10-20-30-40-50-60 double unders (unbroken)

WOD Notes: Round 1 of this workout is 30 wall balls and 10 DU. Round 2 is 25 wall balls and 20 DU. Continue on until the 6th and final round – 5 wall balls and 60 DU. Rx for today requires each set of wall balls and DU to be unbroken!!

Bench Press 12-10-8-6-4-2

Then

5 x 10 ring dips

Community Notes:  Please drop off any last minute adopt-a-family gifts tomorrow (Monday).  Thank you to everyone who has donated so far!  We’ll be dropping the gifts off on Wednesday.

Back Squat 12-10-8-6-4-2

Then

500m row for time

WOD Notes:  The rep scheme today involves increasing weight with each set.  You should be striving for the set of 12 to be ~60% and your set of 2 to be ~85% of your 1 rep back squat.  Make them look good!

Complete 7 rounds for time of:

• 10 handstand push ups
• 2 rope climbs

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

1. Front Squat 1-1-1-1-1 then 5×5 weighted squat box jumps
2. “DT” – 5 rounds for time of: 12 deadlfits (155/105#), 9 hang power cleans, 6 shoulder to overhead
3. EMOM for 12 minutes of: 10 KB swings (70/53#), 6×10 yd shuttle run
4. Complete 4 rounds of 40 seconds on, 20 seconds off: box jumps, DB snatches, pull ups, burpees
5. Sumo Deadlift 2×10, 2×8, 2×6 (60/70/80% respectively) then 50 yds banded lateral walk, each direction
6. Complete 15 -12-9 reps for time of: thrsuters (135/95#), c2b pull ups, rest 5 minutes then same rep scheme of power cleans and toes to bar

Schedule Notes:  Coach Kehl will be running a CFE class at 6:00 am.  Come on out for a good workout and some serious conditioning!

Complete 15-12-9 reps for time of:

• Power cleans (135/95#)
• Toes to bar

Rest 5 minutes and then 15-12-9 reps for time of:

• Thrusters (135/95#)
• Chest to bar pull ups

WOD Notes: The thrusters are heavy, but you should be able to do at least 5 in a row.

Community Notes: If you’ve been procrastinating, now is the time to sign up for gifts for our adopted families! The families’ wish lists are posted at ICA, and can also be viewed HERE . If you’d like to participate, you can purchase gifts off the lists, purchase gifts cards (Walmart, Target, Wawa, etc), or drop off cash that we can use to buy gifts. All items should be unwrapped but labeled with the family. Please have all donations to us by Sunday December 17! Thank you in advance for your generosity, ICA!

Sumo Deadlift

• 2×10 (60%)
• 2×8 (70%)
• 2×6 (80%)

Then

50 yds banded lateral walks each direction

Reminder:  Lululemon of Wayne is holding an ICA shop night Wednesday from 6:oo to 8:00 pm.  Gear is 25% off for any ICAer who shows up in that 2 hour window!

Complete 4 rounds of:

• Box jumps (24/20″)
• Dumbbell snatch (50/35#)
• Pull ups
• Burpees

WOD Notes: You’ll work at a station for 40 seconds, then rest/transition for 20 seconds. Modify heights/weights as needed to move fast!

Schedule Notes: With the holidays upon us, please take note of several schedule changes occurring between December 23 and January 1. Wellness Living has been updated, and the changes are also posted on the right hand side of the blog.

“D.T.”

Complete 5 rounds for time of:

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

WOD Notes:  Compare to 141021.

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

Then

5×5 weighted squat box jumps

WOD Notes:  Compare to 170617.

Hang Snatch + Overhead Squat 1-1-1-1-1-1

WOD Notes:  If you are not comfortable snatching, the workout will be a hang clean + front squat + front squat.

Outstanding Notes:  The ICA in house power meet will be held on Saturday, Feb 3 starting at 8:00 am.  More details to come.  Mark your calendars!

Community Notes:  Happy Birthday Caine!

Complete 5 rounds for time of:

• 20 wallballs (20/14# to 10/9′)
• 10 deadlifts (225/155#)

WOD Notes:  Choose a deadlift weight that you can do unbroken for at least the first 3 rounds.  Go fast!

Community Notes:  Lululemon at the Town Center in Wayne would like to invite you to their store on Wednesday, December 13th from 6-8 pm for a special shop night.  This event is open to all ICA members but feel free to bring friends and family to shop with you.  All attendees are eligible to receive 25% off your purchase (15 items max) only during the times of the shop event.  If you’re purchasing gifts, the recipient will have until Jan 23 to return or exchange.  If you have any questions, please feel free to reach out to Ricky Lanzilotti.

“Coffland”

Hang from a pull up bar for 6 minutes.

Each time you let go of the bar complete an 800m run and 30 push ups before hanging again.

WOD Notes:  There will be a 30 minute cap on this workout. Scales will include a ring row hold or farmer’s carry hold, in place of the pull up bar hang. You can also halve the penalty and opt for a 400m run + 15 push ups.

Community Notes: For the past several years ICA has participated in an adopt-a-family program for the greater Philadelphia area. This year, we have partnered with a local organization to adopt 2 families from Phoenixville. We are so excited to help make their holiday season a special one! Click HERE to see a description of the families and their wish lists. If you want to participate, there are several ways to get involved:

1. Purchase an item off the wish lists (we’ll have them printed at the gym so you can sign up for items you want to buy). Be sure to clearly label the items so we know whom they are for.
2. Purchase gift cards (Walmart, Target, Wawa, etc)
3. Drop off cash that we’ll use to buy items off the wish lists.

All items should be unwrapped. Please aim to have all donations to us by Sunday December 17, though we’ll accept donations until December 22. Thank you in advance for your generosity, ICA!

Back Squat 5×5 (75%)

Then

3×10 R/L Bulgarian split squats (30% 1 RM back squat)

Community Notes: Happy Birthday Frank W. and Kerri!

Tabata:

• Front squats (40% 1RM)
• Russian twists (25/15#)
• Ring rows
• Handstand hold

WOD Notes:  The Tabata rep scheme means you will work for 20 seconds followed by a 10 second rest for 8 rounds.  You will stay at one station until all 8 rounds are completed before moving on to the next.

Complete 5 rounds for time of:

• 15 1-arm DB thrusters (50/35#)
• 50 double unders
• 3 rope climbs

Bench Press 1-1-1-1-1-1-1

Then

3×20 floor presses (60% 1RM bench)

WOD Notes:  Today’s bench will include a 1 second pause on your chest.  Additionally, once you start your working sets, you may only increase in weight by 5 pounds (2.5 per side).

Complete 50-40-30-20-10 reps for time of:

• KB swings (53/35#)
• Situps

WOD Notes: Compare to CrossFit.com 171124.

AMRAP in 9 minutes of:

• 9 overhead squats (95/65#)
• 9 handstand push ups

WOD Notes:  The scale for overhead squats will be either front or back squats at a higher weight.  The scale for handstand push ups will be either pushups or shoulder presses.

Sumo deadlift 4 x 10

alternating with

4 x 200m sprint

WOD Notes: Minutes 0, 4, 8, and 12 you’ll complete a set of 10 sumo deadlifts. The weight should be challenging but unbroken with good form (approx. 60-70% of your 1 RM). Minutes 2, 6, 10, and 14 you’ll complete a max effort sprint. Anyone needing less impact can sub a 250 meter row or a 45 second sprint on the airdyne bike.

Community Notes: Happy birthday Ed!

Schedule Notes: We are running 3 classes today: 8:30am, 9:30am, and 5:00pm. Sign up in Wellness Living to reserve your spot!

“The Firebird”

Complete 5 rounds for time of:

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

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

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

“The Firebird Express”

5 rounds for time of:

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

Core Day

Complete  5 sets not  for time of:

• 10 evil  wheels
• 10 good mornings (135/95#)
• 10 oblique crunches (70/53# KB)
• 50 yd farmer carry (AHAP)
• 10 strict t2b

Complete 21-15-9 reps for time of:

• shoulder to overhead (155/105#)
• burpee box jumps (24/20″)

Community Note: Adam Smith is offering family photo shoots this weekend at Valley Forge Park, with all proceeds going to charity. Check out the comments for details!

Front Squat 4×10 (50-60%)

Then

3x6Rt/6Lt front rack lunges (40-50% 1RM front squat)

Clean and Jerk 1-1-1-1-1

Then

“Grace”

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

WOD Notes:  You will have 20 minutes to find your 1 rep max clean and jerk.  It is meant to be a training max which means there should be no failures.  Grace will kick off in 2 heats, each with an 8 minute cap.  Compare clean and jerk to 170703 .  Compare Grace to 170513.

AMRAP in 20 minutes:

• 400m run
• 24 pistols
• 12 pull ups
• 6 chest to bar pull ups
• 3 bar muscle ups

WOD Notes:  If you are missing one of the pulling motions, we will just drop it from the workout.  If you can’t do bar muscle ups, your round will end after c2b pull ups.  If you can’t do c2b pull ups, you will complete the 12 regular pull ups and then restart the round.  Bands and ring rows are in play as always.

Reminder:  Today is the last day to order beef, chicken or pork!  You can do so by filling out this SHEET.

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week.

1. Complete 5 rounds of 3 minutes of: 10 DB snatches (50/35#), 10 wallballs (20/14# to 10/9′), 10 Russian twists (45/25#)
2. Bench Press 5×8 (70%), 15 evil wheels after each round
3. Complete 3 rounds for time of: 12 back squats, 15 c2b pull ups, 18 burpees
4. Complete for time: 100 double unders, 3 rounds of 20 deadlifts (225/155#), 4 rope climbs, 100 double unders
5. Box Squat 8×3 (80%) then 5×5 GHR
6. Complete 40 reps of: burpees, hang power snatches, box jumps, ring dips, KB swings, wallballs, toes through rings

CFE Notes: Coach Kehl will be running CFE at 6:00 am tomorrow.  Check the blog tonight to see the workout!

Meat Notes:  Friday will be the last day to place your meat order.  You can do so by filling out this SHEET.

Complete for time:

• 40 Burpees
• 40 Hang power snatch (95/65#)
• 40 Box jumps (24/20″)
• 40 OH walking lunge (50/35# DB)
• 40 Ring dips
• 40 KB swing (53/35#)
• 40 Wall balls (20/14# to 10/9′)
• 40 Toes through rings

Schedule Notes: We will have a modified schedule next Thursday and Friday due to Thanksgiving:

Box Squat 8×3 (80% 1RM)

Then

5×5 hamstring curls

Meat Notes:  We are putting in another order for grassfed beef, chicken and pork.  The basic orders are:

• Grassfed beef ~50# – $395 – half ground meat, half roasts, steaks, etc.  Packaged in 1 to 2 pound quantities and frozen.
• Pork ~60# – $350 – ground pork, sausage, hams, bacon, loins, shoulder
• Chicken ~ 40# – $195 – a whole chicken (or two), assorted cuts of meat

You can order using the spreadsheet HERE. Just fill in your name and how many of each share you want.  I’ll place the order on Friday and I’ll contact you with payment info once the order is placed.

Complete for time:

• 100 double unders

then 3 rounds of:

• 20 deadlifts (225/155# NTE 60% 1RM)
• 4 rope climbs

then

• 100 double unders

WOD Notes:  Pick a deadlift weight that will allow you to go unbroken through the first 20 reps.

Complete 3 rounds for time of:

• 12 back squats (60% 1RM)
• 15 C2B pull ups
• 18 burpees

Community Notes:  Happy Birthday Allison!

Bench Press 5×8 (70%)

Complete 15 evil wheels after each set.

Reminder:  Coach Tanya is holding a swim WOD at the Radnor high school pool this Sunday at 3:00 pm.  If you haven’t tried adding swimming to your workout (or even if you have), come on out!  Cost is $6 cash at the door for general admission.

Complete 5 rounds of an AMRAP in 3 minutes of:

• 10 dumbbell snatches (50/35#)
• 10 wallballs (20/14# to 10/9′)
• 10 Russian twists (45/25#)

Rest 2 minutes between rounds.

WOD Notes:  The DB snatches will alternate hands each rep, and your free hand can’t touch or push off your leg. For the Russian twists, 1 rep = 2 taps. At the conclusion of each 3 minute interval, take note of your stopping point! At the start of the next 3 minute AMRAP you will pick up where you left off.  Your score on the board will be total rounds completed.

Join us from 4:30 to 7;30 tonight for open gym.  You can work on anything you like including making up a workout from last week.

1. Hang Clean 3-3-3-3-3 then 800m sprint
2. With a partner complete 3 rounds for time of: 50 box jumps (24/20″), 40 burpees, 30 thrusters (95/65#)
3. Max clean and jerks in 1 minute, followed by 1 minute off, increasing weight each round for 5 rounds.
4. Complete 3 rounds, each for time of: 500m row, 25 KB swings (70/53#)
5. Cindy AMRAP in 20 minutes of: 5 pull ups, 10 push ups, 15 squats
6. Deadlift 3×8 (75%) then 5×10 barbell glute bridges

Deadlift 3×8 (75%)

Then

5×10 barbell glute bridges

Nutrition Challenge Notes:  Hats off to all the athletes who participated in the nutrition challenge this year!  We saw impressive results from a number of athletes and are proud to announce this year’s winners are:

• New Athlete: Megan S – Megan improved in every part of the performance test and followed a challenging set of macros with impressive compliance.  Megan added 10% to her 2 rep front squat while leaning out and losing weight.
• Experienced Athlete: Moira – One of our longest time athletes, this is the first time Moira forayed into the world of macros.  Moira crushed the performance test with improvements in all three categories.
• Spirit Award: Christine – For the second year in a row, our nutrition challenge occurred during a period of lots of travel for Christine.  Despite the challenges of following a macro diet on the road, Christine was very committed to the challenge and saw impressive changes in body composition and fitness.

“Cindy”
AMRAP in 20 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

WOD Notes:  Compare to 151216.

Complete 3 rounds, each for time, of:

• 500m row
• 25 KB swings (70/53#)

Rest 3 to 4 minutes between rounds.

WOD Notes:  The scale for KB swings will be 35 reps of Russian KB swings.  Pick a weight that you could do consecutively when fresh and no more than 2 to 3 sets when tired.

Community Notes:  Happy Birthday Greg Pinter! (And welcome back to ICA!)

With a partner complete 3 rounds for time of:

• 50 box jumps (24/20″)
• 40 burpees
• 30 thrusters (95/65#)

WOD Notes:  Only one athlete may work at a time and you must finish one movement before moving to another.  Go fast!

Community Notes:  Happy birthday Betsy!

Hang Clean 3-3-3-3-3

Then

Sprint 800m

WOD Notes:  Compare to 131213.

Schedule Notes:  Coach Tanya is running another swim WOD at Radnor High School on Sunday, Nov 12 at 3:00 pm.  Sign up in Wellness Living if you plan to attend.  Swimmers of any skill level (or lack there of) are welcome!

Community Notes:  Happy Birthday Ceil!

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week:

1. Nutrition Challenge: max consecutive strict pull ups, 2 rep max front squat, 3 minutes of 400m run, max burpees
2. Complete 7 rounds for time of: 10 power snatches (95/65#), 10 box jumps (24/20″)
3. Complete 3 rounds for max reps of: DB thrusters (50/35#), bar muscle ups, row  (calories), burpees
4. “CrossFit Total” back squat 1-1-1, shoulder press 1-1-1, deadlift 1-1-1
5. 27-21-15-9 reps for time: push ups, wallballs (20/14# to 10/9′), power cleans (115/75#)
6. 3 rounds for time: 100 double unders, 50 sit ups, 25 pull ups

Reminder:  Coach Kehl is running CFE tomorrow at 6:00 am.  Check the comments a little  after 9 for the workout!  Sign up in Wellness Living if you plan to attend.

Community Notes:  Happy Birthday Faith!

Complete 3 rounds for time of:

• 100 double unders
• 50 sit ups
• 25 pull ups

Because of Halloween, the 6:00 and 7:00 classes tonight have been replaced with an Open Gym with Coach Dave from 6:00 to 7:30.  Have fun!

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

• Push ups
• Wallballs (20/14# to 10/9′)
• Power cleans  (115/75#)

Rest 1 minute after each round.

WOD Notes:  There will be a 15 minute cap on this workout.  Start each round at a sprint pace.

“CrossFit Total”

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

WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 161101. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Parking Notes:  Please refrain from parking in front of the “Singing Dog Vanilla Company” garage door even after hours or on weekends.  They occasionally receive deliveries at odd hours.  The space has been marked with diagonal lines indicating no parking.

Community Notes:  Happy Birthday to Kelly K and Mel!

Complete 7 rounds for time of:

• 10 power snatches (95/65#)
• 10 box jumps (24/20″)

“2017 Nutrition Challenge Performance Re-Test”

1. Max consecutive strict pull ups
2. Front Squat 2-2-2-2-2
3. In 3 minutes complete a 400m run followed by as many burpees as possible.

WOD Notes:  You do not need to be taking part in the nutrition challenge to complete this workout!  If you are in the challenge, please show up a little early to class so that you can take hip, waist and bodyweight measurements (if you are planning to do so).  Compare results to 170925.

Lulu Notes:  Any ICAer who is interested can go to LuluLemon of Wayne and get 20% off your purchases this Saturday, Oct 28 ONLY.  All you have to do is let them know you workout here!

Run Notes:  The ICA sponsored Citizen Advocacy Phoenixville Run is this Saturday.  If you’re looking for a good run, you can register HERE.

Fire Notes:  We are having a bonfire at Casa de Warnek this Saturday at 6:00 pm as a closeout to the nutrition challenge.  We’ll have smores and a few snacky things.  If there is anything that you think a bonfire needs, bring it!

Partner Interval

Complete 10 rounds (5 each) for time of:

• 30 yd walking lunges (50/35# DBs)
• 60 yd shuttle sprint

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power cleans (135/95#)

WOD Notes:  Benchmark day!  The sub for muscle ups in this workout will be 7 pull ups, 7 push ups.  Go fast.  Compare to 150615.

Complete 2 push press every 2 minutes for 10 sets

• Increase weight occasionally working to at least 5 very heavy sets.
• Rx requires starting from the floor (power clean + 2 push press)

Then weighted ring dips 3-3-3-3-3

Community Notes:  Happy Birthday Tav!

Nutrition Notes: There are 7 days left in our nutrition challenge! Our performance (re)test will be next Friday. Keep your head in the game for this 4th and final weekend… We are psyched to see everyone’s results next week!

AMRAP in 8 minutes of:

• 5 front squats (155/105#)
• 25 double unders

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from last week:

1. Banded box squat 10×2 then 50 hollow rocks face up, 50 hollow rocks face down
2. “Karen” – complete 150 wallballs (20/14# to 10/9′) for time then 5×3 weighted pull ups
3. Complete 3 rounds each for time of: 5 bear complexes (135/95#), 400m sprint
4. Complete 2 rounds for time of 800m run, 20 HSPU, 20 C2B pull ups
5. Rack pull 8×1 (90%, 4″) then 5×10 Russian swings heavy
6. 3 rounds for time of: 21 burpees, 21 thrusters (95/65#), 21 toes to bar

Complete 3 rounds for time of:

• 21 burpees
• 21 thrusters (95/65#)
• 21 toes to bar

Rack pull 8×1 (90%, 4″)

Then

5×10 Russian KB swings (AHAP)

Schedule Notes:  Coach Tanya is holding an ICA swim WOD this Sunday at the Radnor High School pool at 3:00 pm.  Cost is $6 cash at the door for admission to their public swim.  Sign up in Wellness Living if you plan to attend!

Complete 2 rounds for time of:

• 800m run
• 20 handstand pushups
• 20 chest to bar pull ups

Nutrition Notes:  Three weeks down and less than two weeks to go.  We’ve seen some incredible results already in a relatively short window and can’t wait to see what happens on the retest day!  Post to comments if you’ve found any good recipes or tips that are getting you through.  If you are hoping to be in the running for a prize at the end of the challenge, make sure you are still logging all your food.

“Karen”

Complete for time:

• 150 wallballs (20/14# to 10/9′)

Then

5×3 weighted pull ups

WOD Notes: As usual, the 10$ late cancel or no-show fee is in effect for tomorrow.  If you can’t come in, pleaser remove your name as soon as possible!  If both classes fill, text or email to see if we can bring you in anyway.  Based on the workout, we can accommodate more than the usual 18!  Compare to 170401.

Community Notes:  Happy Birthday Dan E!

Banded Box Back Squat 10×2 (50% bar, 40% band)

Then

50 hollow rocks face up, 50 face down

Community Notes:  ICA is sponsoring the Citizen Advocacy Phoenixville Run on Saturday, Oct 28!  It consists of a 5k or 10k race and the cost is $30 (comes with a shirt).   Anyone interested in joining in the fun can check out more info at PhoenixvilleRun.com.

Power Snatch 1-1-1-1-1-1-1

Then

100 consecutive KB snatches (53/35#)

In teams of 3, complete for time:

• 10k row

WOD Notes:  Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters or until time runs out.  Time cap will be on a class by class basis.  Row hard!

Community Notes: Mark your calendars for these upcoming dates!

• 10/27 – End of Nutrition Challenge Performance Test
• 10/28 – Bonfire at the Warnek’s (weather permitting)
• 10/30 – CrossFit Total – wear your costume to guarantee a PR!
• 11/23 – Thanksgiving Day – “The Firebird”
• 12/23 – 12 Days of Christmas WOD

AMRAP in 10 minutes of an ascending ladder by 3’s of:

• Burpee box jump overs (24/20″)
• Power cleans (135/95#)

WOD Notes: You’ll start with 3 burpee box jump overs and 3 power cleans, then 6 of each, 9 of each, 12 of each, etc. Scale the box height and clean weight as needed to keep the intensity up!

Policy Reminder: If you register for class and later realize you can’t attend, please remove yourself as soon as possible. You will be considered a “late cancel” if you remove yourself less than 60 minutes before the start of class. During our peak class times (currently ALL weekend classes), there is a $10 fee for anyone who late-cancels or no-shows.  Only sign up if you know you can show up! Thank you for your understanding and cooperation!

Complete the following every three minutes for 24 minutes:

• sprint row (15/10 cal) or bike (10/7 cal)
• 5 power snatches (135/85#)
• 10 toes to bar

WOD Notes:  The sub for toes to bar today is going to be 15 double leg mountain climbers.  As usual, power cleans (~175/115#) can be the scale for the snatches.  Row fast!

Community Notes:  Anyone joining us for the trail run today should meet at Kimbertown Waldorf School (410 W. Seven Stars Rd) between 8:30 and 9:30.  We’ll be in the high school gymnasium, which is the blue building.  The race kicks off at 10:00.  Looks like it should be perfect running weather; wear shoes you don’t mind getting muddy!

Community Notes:  Happy Birthday Steve P!

Back Squat 20 rep max

Then

50 butterfly abmat sit ups, 50 toe touches, 50 bicycles NFT

WOD Notes:  Compare to 161111.

Complete for time:

• 21 push jerks (135/95#)
• 14 bar muscle ups
• 15 push jerks (135/95#)
• 10 bar muscle ups
• 9 push jerks (135/95#)
• 6 bar muscle ups

WOD Notes: This workout should be fast and intense, not a slow grind! Pick your scales accordingly. The push jerk weight should be something that allows you to complete each round in 2-3 sets (i.e., complete the 21 as 7-7-7…) Bar MUs can be scaled to 7-5-3 or 2x chest-to-bar pull ups. Anyone with shoulder issues can sub strict DB/KB presses or even power cleans in place of the jerks. There will be a 15 minute time cap.

Community Notes: Happy birthday Pugh!

Event Notes: This Sunday is the KWS 5k trail run. Online registration is closed, but day-of registration is available. Runners and spectators don’t forget to wear your ICA gear! This event is rain or shine… but we know ICAers would never let a little rain stop them 🙂

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week:

1. Bench Press 3-3-3-3-3 then 50 push ups NFT
2. AMRAP in 20 minutes of hang cleans (115/75#), run 400m every time you break a set
3. Complete 9-6-3 deads and 10-15-20 t2b, rest 5 minutes and repeat at lighter weight and with evil wheels
4. Complete 10 rounds for time of 1 rope climb, 5 DB thrusters (55/35#), 7 burpees
5. Take 10 min to do a light sled drag then sumo deadlift 1-1-1-1-1
6. Complete for time 1000m row, 100 double unders, 1 mile run

Community Notes:  Happy Birthday Brooks and Kelly D!

Complete for time:

• 1000m row
• 100 double unders
• 1 mile run

WOD Notes: Compare to 160629.

Take 10 minutes to do a light sled drag, run or walk with a wreckbag

Then

Sumo Deadlift 1-1-1-1-1-1

WOD Notes:  Compare to 170530.

Community Notes:  Happy Birthday Coach Sarge!

Complete 10 rounds for time of:

• 1 rope climb
• 5 dumbbell thrusters (55/35#)
• 7 burpees

WOD Notes: There will be a 20 minute time cap. Thrusters should be heavy, but something you can do unbroken for at least the first 5 rounds. For a “fun” variation, consider kettlebell thrusters!

Bench Press 3-3-3-3-3

Then

10 (20 advanced) push ups of each variation:

• narrow
• wide
• triangle
• reverse
• banded

WOD Notes:  Compare bench press to 160614.

Join us for 4:30 to 7:30 for open gym.  You can work on anything you like, including making up a workout from this week:

1. With a partner complete 150 DU, 50 pull ups, 50 thrusters (95/65#), 120, 40, 40, 90, 30, 30
2. High hang clean 3×2 (50%) then Clean 2-2-2-2-2-2
3. AMRAP in 12 minutes 7 DB snatches Rt/Lt (55/35#), 7 box jumps (24/20″), 7 toes to bar
4. 2017 Nutrition challenge test max consecutive strict pull ups, front squat 2-2-2-2-2, 3 minutes to do a 400m run, max burpees
5. Complete for time: 21-18-15-12-9-6-3, 3-6-9-12-15-18-21 SDHP and backward lunges (95/65#)
6. Complete for time 5-1 of strict muscle ups, 50-10 of double unders

Complete for time:

• 5 strict muscle ups
• 50 double unders
• 4 strict muscle ups
• 40 double undeers
• 3 strict muscle ups
• 30 double unders
• 2 strict muscle ups
• 20 double unders
• 1 strict muscle up
• 10 double unders

WOD Notes:  The sub today for muscle ups will be manmakers at 35/20#.

Community Notes:  This Saturday at 10:30 is our community WOD in collaboration with Lululemon of Wayne.  It is a free workout open to anyone who is interested.  If you have friends that have been interested in trying out CrossFit, bring them out.  It’s not just for beginners, ICAers are welcome to join in on the fun too!

Complete for time:

• 21-18-15-12-9-6-3 sumo deadlift high pull (95/65#)

Alternating with

• 3-6-9-12-15-18-21 backward lunges (95/65#)

WOD Notes: This couplet starts with 21 SDHP, then 3 lunges (in place, each leg = 1), followed by 18 SDHP and 6 lunges. The last round is 3 SDHP and 21 lunges. This will be a back burner, so keep your chest tall, and don’t exceed approx. 25% of your 1RM deadlift.

“2017 Nutrition Challenge Performance Test”

1. Max consecutive strict pull ups
2. Front Squat 2-2-2-2-2
3. In 3 minutes complete a 400m run followed by as many burpees as possible.

WOD Notes:  You do not need to be taking part in the nutrition challenge to complete this workout!  If you are in the challenge, please show up a little early to class so that you can take hip, waist and bodyweight measurements (if you are planning to do so).  Compare front squat to 170321.

Nutrition Notes:  This is the first day of the nutrition challenge.  The challenge will span 33 days of strict compliance and clean eating.  No alcohol or deserts/sweets during the challenge.  If you want to be in the running for a prize, you must complete the performance test (no later than this Thursday), maintain a food log (myfitnesspal app is acceptable).  We strongly encourage some simple before and after body measurements including bodyweight and waist circumference.  For full details check out the nutrition post HERE.

Community Notes:  Happy Birthday Eric P!

High hang clean 3×2 (50% 1RM clean)

Then

Clean 2-2-2-2-2-2

WOD Notes:  The goal for the 2 rep max clean should be touch and go.  No resting or regripping with the bar on the floor.  The 10 dollar fee for no-showing or cancelling your spot within 1 hour of class start time is in effect for tomorrow as usual.

Community Notes: Calling all ICAers! We are an event sponsor for the Kimberton Waldorf School’s 5k Trail Run and Wellness Fair, and we’d love to send a good sized team to represent us! The race is on Sunday, October 8, at 10:00am. If you’re not up for running, you can do a 5k “nature walk,” our longer distance athletes are welcome to complete the loop twice to make it a 10k.

With a partner complete:

• 150 double unders
• 50 pull ups
• 50 thrusters (95/65#)
• 120 double unders
• 40 pull ups
• 40 thrusters (95/65#)
• 90 double unders
• 30 pull ups
• 30 thrusters (95/65#)

WOD Notes: One partner works at a time. Share the reps; your goal is to work together to complete the workout as fast as possible… not to divide the work evenly!! Scale as needed to move quickly through each set.  There will be a 20 minute cap.

Join us from 4:30 to 7:30 for open gym.  You can work on anything you like, including making up a workout from this week:

1. Split Jerk 1-1-1-1-1 Then 50 yd HS walk
2. Tabata lateral bar hops, row (1 cal = 1 rep), wallballs (20/14# to 10/9′), wreckbag cleans (50/35#)
3. AMRAP in 15 minutes of: 5 strict pull ups, 1o push ups, 15 air squats, 3 power cleans before each round.
4. Overhead Squat 3-3-3-3-3 then 50 hollow rocks face up, 50 face down
5. “Diane”  21-15-9 deadlift (225/155#), HSPU
6. Complete for time: 50 box jumps (30/24″), 50 KB swings (70/53#), 50 knees to elbow, 50 wallballs (20/14# to 11/10′), 50 burpees

Complete for time:

• 50 box jumps (30/24″)
• 50 KB swings (70/53#)
• 50 knees to elbow
• 50 wallballs (20/14# to 11/10′)
• 50 burpees

WOD Notes: This is a chipper, so the movements must be completed in order. Challenge yourself by making each movement one step harder than your norm. As prescribed, the boxes are tall, KBs are heavy, and wallballs are high!

Community WOD: On Saturday, Sept 30, ICA is running a FREE Community WOD, in collaboration with Lululemon of Wayne. The WOD will be beginner friendly, so bring your family and friends! The WOD starts at 10:30am, after regular classes. More details HERE.

Community Notes:  Happy Birthday Shawn G!

“Diane”

21-15-9 reps for time of:

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

WOD Notes:  Compare to 161011.

Overhead Squat 3-3-3-3-3

Then

50 hollow rocks face up, 50 hollow rocks face down

WOD Notes:  Compare to 160412.

Nutrition Notes: Our nutrition challenge starts next Monday, Sept 25! Details were posted last week; read the post HERE. A few reminders:

• Sign up at the gym by Monday, Sept 25 to officially join the challenge!
• We’ll run a short kick off (with time for Q&As) this Friday during all classes.
• We recommend taking a day or two this week to “test” your eating plan, so you know what questions you have before the challenge starts.
• If you need help choosing your plan, shoot us an email asap!

Tabata:

• Lateral bar hops
• Row (1 cal = 1 rep)
• Wallballs (20/14# to 10/9′)
• Wreckbag cleans (50/35#)

WOD Notes:  For the lateral bar hops, Rx is over a loaded barbell but they must be dynamic (no real time spent on the ground).  If you can’t spring back over the bar, you can either go over an unloaded bar or over a crease in the floor. Speed is the name of the game!

Community Notes:  Rick Kaniewski was a long time ICAer and a pretty good dude.  He is putting together a team, Maren’s Fierce Fighters, for the Children’s Hospital Of Pennsylvania’s 5K run and 2 mile walk on September 24, 2017.  To see a bit of Rick’s story, donate to the cause or sign up for the run or walk, CLICK HERE.  If you know Rick (and even if you don’t), this is a great way to show some support!

Community Notes:  Happy Birthday Ray Zab!