Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. “Open 17.1″ 10-20-30-40-50 DB snatch (50/35#) with 15 burpee box jumps (24/20”) after each round
   
2. Strongman Day – 20 stone/keg to shoulder, 5 legless rope climbs, 400m barbell carry (AHAP)
3. Complete 12-9-6-3 reps for time of: thrusters (135/85#), KB swings (70/53#), strict pull ups
4. Shoulder Press 10×2 then 50 cal row
5. Complete 10 rounds for time of: 10 power cleans (115/75#), 10 squat jumps
6. AMRAP in 10 minutes of double unders.  Complete 15 toes to bar at the start of every 2 minutes.

Open Notes:  The second workout of the 2017 Open will be announced Thursday at 8:00pm! Last week’s “viewing party” was a huge success, so we’re doing it again!  Come in for Open gym then stick around to find out what fun Castro has in store for us for Friday’s WOD. Any guesses??

AMRAP in 10 minutes of:

• double unders

At the start of every 2 minutes complete 15 toes to bar.

WOD Notes:  You should choose a t2b scale that allows you to complete the first set in under 30 seconds and subsequent sets in under a minute.

Community Notes:  Happy Birthday Patrick M!

Complete 10 rounds for time of:

• 10 power cleans (115/75#)
• 10 jumping squats

WOD Notes:  This workout is designed to be fast!  Choose a weight that will allow you to cycle all 10 cleans for at least the first 5 rounds.

Open Notes: 17.1 results are in… congrats to our top 5 teams! Each team’s score is the sum of their individual scores,   assigned as follows: 1st place male/female: 100 points. For men, scores drop by 2 points per place, with last place male (42nd place) earning 18 points. For women, scores drop by 3 points per place, with the last place female (28th place) earning 19 points. Every team member adds to your score, unless you have a teammate who didn’t attempt the workout in any form, in which case their score is 0.

1. Masters Revenge, 348 points (Erik, Jeff, Betsy, John C, Brian F)
2. Mayhem Understudies, 327 points (Erin, Nikki, Ray, Rocco)
3. Flex Appeal, 322 points (Jenn, KTS, Vicki, Missy)
4. “Team 10,” 283 points (Brian W, DK, Austin, Ash)
5. 900 lbs of Twisted Steel, 280 points (John, Fili, Smith, Chris M)

Link to full results HERE. On each page, individuals are listed above and team results are tallied at the bottom. Send us a team name if you haven’t already!

Shoulder Press 10×2 (approx. 85% 1RM)

then

For time – 50 cal row or 30 cal assault bike

Open Notes:

• For athletes registered for the official Open competition – remember it is the athlete’s responsibility to enter your score on the Games site. Deadline is Monday at 8:00pm!
• Open shirts are in! See John or Nikki next time you’re in to pick yours up.
• We’ll post results for the in-house team competition tomorrow night after all athletes have completed 17.1. Great job to everyone who has completed it so far!

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

• thrusters (135/85#)
• KB swings (70/53#)
• strict pull ups

WOD Notes:  Compare to 150517.

Strongman Day!

• 20 stone/keg to shoulder
• 5 legless rope climbs
• 400m barbell carry (AHAP)

WOD Notes:  Today’s workout is not for time.  It is a strength assistance day where you can play with some strongman gear.  It would also be a great day to get on the GHD, reverse hyper or pegboard.  For the barbell carry you will use the heaviest weight you can safely clean and get over your head to your back.

Open Notes:  Anyone registered for the open online should login and post your score.  We can validate it once you’ve entered it.  You have until Monday at 8:00 pm officially but get it in tonight!

Community Notes: Happy birthday Natalie H!

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. “Open 15.3″ – AMRAP in 14 minutes of 7 muscle ups, 50 wallballs (20/14# to 10/9′), 100 double unders
2. Clean 1-1-1-1-1 then EMOM for 5 minutes of 12 toes to bar
3. In 3 minutes complete: 10 front squats (185/125#), 10 box jumps (30/24″), max cal row, rest 3 minutes repeat for 5 rounds
4. Death by shuttle runs, pistols, burpees, strict pull ups
5. Overhead squat 1-1-1-1-1-1 then 5×5 Sotts press

Reminder:  We’re streaming the announcement of Open 17.1 in the gym at 8:00 pm.  Come in to hang out and watch it live!

Overhead Squat 1-1-1-1-1-1

Then

5×5 sotts press

WOD Notes:  Compare to 160910.

Complete 4 separate “death by” WODs, each 8 minutes long (continuously running clock):

• 10 yd shuttle run (6/9/12)
• Pistols (1)
• Burpees (4/7/10)
• Strict pull up (1/3/5)

WOD Notes: The numbers next to each movement indicate acceptable starting ranges depending if you’re less or more skilled in the given movement. In the “death by” rep scheme you pick a starting number of reps. In minute 1 you complete that number, then rest for the remainder of the minute. Every minute you add another rep. If you hit a minute where you can not complete the required number of reps, subtract 3 from your last successful round and stay at that number for the remaining time.

Community Notes: Happy birthday Kenny!

Open Notes: Join us this Thursday at ICA to watch the live announcement of Open WOD 17.1! The workout will be announced at 8:00pm; arrive anytime during or after Open Gym. We are excited to have 70 athletes participating in our in-house Open competition!! Check out the list below and let us know if we missed anyone. Please also send us your team name if you have one! The t-shirt order was placed today and shirts should be in next week. If you didn’t pay us in cash we’ll be charging your card on file sometime this week. Get jacked up – this is going to be an awesome Open season!

1. Mel, Lombardi, Alexa, Brianna
2. Brooks, Heather, Steve P, Faith
3. Danielle, Elissa, Nicole W, Emma
4. Jenn, KTS, Vicki, Missy
5. John, Smith, Fili, Chris M
6. Nikki K, Kelly K, Tina, Christine, Ceil
7. Nikki W, Erin B, Rocco, Ray Z
8. Ryan I, Mike C, Frank N, Wesley
9. Vollmer, Patrick S, Jim C, Dave S **61 Stone of Stud**
10. Brian W, Austin, DK, Ash
11. Tom S, Paul, Pugh, Marissa Y
12. Jimbo, Ed, Andrew, James N
13. Craig, Pat B, Jolene, Dave C
14. Kerry, Derek, Curtis, Rob G
15. Boelker, Dan E, Luke, Tim
16. Erik P, Jeff C, Betsy, Brian Fillippo, John C **Masters Revenge**
17. Bob B, Bob K, Kelly D, Tav

In 3 minutes complete:

• 10 front squats (185/125#)
• 10 box jumps (30/24″)
• Max calorie row in remaining time

Rest 3 minutes and repeat for a total of 5 rounds.

Power Meet Notes:  Great work to all our power lifters who came out yesterday.  Dozens of PR’s fell and with good form to boot. Congrats to the winners in each category! Shout out to Duris – after fixing a spreadsheet error he came out 3rd for men’s Wilks! Final results posted HERE.

• Women’s Overall: Jenn, Vicki & Alexa (tied)
• Women’s Wilks (bodyweight adjusted): Jenn, Vicki, Alexa
• Men’s Overall: Fili, James, Tav
• Men’s Wilks: Fili, James, Duris

Community Notes:  Happy Birthday (a day late) to Smith!

The 2nd annual ICA power meet and chili cook-off has arrived!  Please show up for the rules briefing at 8:00 am so there are no surprises on your lifts.  Let’s get jacked up and set some big PRs!

Schedule of events:

• 7:00 am – gym opens for warm ups
• 8:00 am – rules briefing
• 8:30 am – Heat 1 of squats kicks off for men and women
• 10:30 am – Chili!
• Noon – wrap up

The lifting heats with tentative times are listed HERE.  Please note if we can get ahead of schedule, we will!

For live scoring, you can check out our score sheet HERE.

Clean 1-1-1-1-1

Then

EMOM for 5 minutes of:

• 12 toes to bar

WOD Notes:  Compare clean to 160425.

Power Meet Notes:  The basic schedule for the power meet this Sunday is listed below.  Today (Saturday) is the last day to weigh in so get to the gym and we can verify your weight. I’m already seeing some people’s opening weights this year listed higher than last year’s PRs and can’t wait to see some iron thrown around on Sunday!  For last year’s results, click HERE.

• 7:00 am – gym opens for warm up
• 8:00 am – rules briefing
• 8:30 am – Squat Starts
• 10:30 am – Chili gets uncovered!
• Noon – Wrap up

A more detailed heat schedule will be posted Saturday night.

“Open 15.3”

AMRAP in 14 minutes of:

• 7 muscle ups
• 50 wall balls (20/14# to 10/9′)
• 100 double unders

WOD Notes: Compare to 150313. The official scale did not have a substitution for MUs, but tomorrow athletes should sub 21 abmat situps for the 7 MUs, and only scale WBs and DUs if/as needed.

Open Notes: Tomorrow (Friday) is the last day to sign up for the in-house Open Team Competition! We will order shirts this weekend. If you do not want a shirt, please annotate that on the sign up sheet and you will not be charged the $20. We’ll match up free agents and get the team information posted early next week.

Power Meet Notes: If you are participating in the power meet this weekend, be sure to weigh in tomorrow or Saturday! (You can also weigh in Sunday as a last resort.) Be sure to place the scale on the cement floor, and a coach must verify your weight. If you prefer to not weigh in that is fine, but you will not be eligible to compete for the “pound for pound” strongest male/female.

Complete for time:

• 50 push ups
• 400m run
• 21 power cleans (135/95#)
• 800m run
• 21 power cleans (135/95#)
• 400m run
• 50 push ups

Banded Box Squat 8×2 (50% bar, 30% band)

Then

50 yds left, 50 yds right banded lateral walks

Power Meet Notes:  Tomorrow (Tuesday) is the last day to sign up for the power meet.  If you’re on the fence, sign up! Especially our ladies!  The power meet is a great chance to set some PRs amongst friends while sampling some of the world’s finest chili.  If you’re not in it to win it, your goal should be to establish some strength benchmarks that can be tracked throughout the year to monitor progress. You’ll also help us evaluate the last 3 months of strength programming! So stop by the desk tomorrow…  Get jacked up… and sign up!

Community Notes:  Happy Birthday Jeff!

AMRAP in 14 minutes of

• 25 foot dumbbell overhead walking lunge – Left arm (50/35#)
• 8 burpees
• 25 foot dumbbell overhead walking lunge – Right arm (50/35#)
• 8 chest to bar pull ups

Nutrition Notes: Our pre-Open Nutrition Clean Up started yesterday (Sunday). It’s not too late to join in! There are no sign ups – this is an informal challenge to get us all eating well and feeling great as we head into the Open! The challenge runs through Friday March 24. For more info see the Feb 7 post HERE.

Power Meet: This Tuesday is the last day to sign up for the power meet! Sign up sheet is on the desk. Add your name and approximate opening weight for each lift. For more info on the Power Meet, click HERE. Also, let John know if you plan to participate in the Chili Cook Off!

Open Team Comp: The last day to sign up for our in-house, team Open competition is this Friday! We will create teams of 4 out of any remaining Free Agents. There are sample shirts (1 in each size) on the desk – please verify your size by Friday because we will place the order this weekend. You can bring in $20 cash or we will charge your card on file. If you do not want a t-shirt, please indicate that on the sign up sheet. For more details on the Open, click HERE.

Community Notes: Happy birthday to Lindsey and Jen C!

Valentine’s Day Partner WOD

In teams of 2 complete:

• 50 kettlebell swings (53/35#)
• 50 sit ups
• 50L/50R walking lunge
• 50 box jumps (24/20″)
• 50 push ups
• 50 wall balls (20/14# to 10′)
• 50 pull ups
• 50 burpees

WOD Notes:  One person is working at a time. Partners do NOT have to split the work evenly, but each partner must complete at least 10 reps of each movement.  You do not need to have a partner before showing up.  Anyone without a partner will get paired up when you get here!  There will be plenty of scaling options so come on out and have fun!  Compare to 160213.

Newbie Notes:  Anyone planning to bring someone who has never been to ICA before, please direct them HERE to fill out our online waiver.

Community Notes:  Happy Birthday Vanessa!

Push Jerk 1-1-1-1-1

Then

5×5 weighted ring dips

WOD Notes:  Compare to 160805.

Reminder:  The Valentine’s WOD is this Saturday with classes at 7:30, 8:30, 9:30 and 10:30.  You do not need to sign up a partner in Wellness Living if you are bringing someone new, just let John or Nikki know.

Power Meet Notes:  The sign up sheet is on the bulletin board at the gym.  Please list your name as well as you your approximate opening squat/bench/deadlift numbers.  These should be around 90% of what you are hoping to hit for your heaviest lifts in the meet.  You have until Tuesday to sign up!

Community Notes:  Happy Birthday to one of our newest members, Jim B!

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

Then

3×20 yds DB overhead walking lunges NFT

WOD Notes:  Compare to 161014.

Community Notes:  Happy Birthday Chase!

“Open 16.4”

AMRAP in 13 minutes of:

• 55 deadlifts (225/155#)
• 55 wall balls (20/14# to 10/9′)
• 55 calorie row
• 55 handstand push ups

WOD Notes: Deadlift weight should not exceed 65% of your 1 rep max. Compare to 160317.

Community Notes: This Saturday is our annual Valentine’s Day WOD! Bring a friend, family member, or significant other to partner with you, for FREE! Partners are not required; if you come solo, we will match you up at the gym. If your partner is another ICA member, only one of you needs to sign up. Class sizes were reduced to accommodate guests, so there is an extra class at 10:30.

Nutrition Notes: Join us for a nutrition “clean up” challenge from Sunday, February 12 to Friday March 24! If you have let your diet slip, this is a great chance to tune it up and feel your best as we head into the Open. A few notes:

• This is not a formal challenge like our Fall Nutrition Challenge, which requires body measurements and a test WOD before and after the challenge. This Spring “clean up” is simply an opportunity to eat clean for 6 weeks, with the support of your ICA friends and family.
• “Eating clean” means – at a minimum – no sugar, no alcohol, and (strongly recommended) no gluten. It’s also VERY important to eat an adequate balance of protein, carb, and fat. For that reason, we recommend our athletes follow the Macro diet or the ICA intro version, “Macro-ish.”
• The Macro-ish templates from our Fall Nutrition Challenge can be found HERE
• If you followed the Macro or Macro-ish diet this Fall and it worked for you, then you should eat the same way for this challenge. If you didn’t participate in the Fall Nutrition Challenge, or if you think your numbers need some adjustment, reach out to us by email and we’ll set you up with an eating plan.
• All new ICA members get one free nutrition session; this is a great time to use yours if you haven’t already.
• All members are welcome to join our ICA Nutrition Club on Facebook for nutrition support during this challenge and throughout the year.

Community Notes:  Happy Birthday Daria!

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

• butterfly abmat sit ups
• hang power cleans (115/75#)

Community Notes:  Happy Birthday Patrick S!

Back Squat 2-2-2-2-2

Then

Banded glute and quad work

WOD Notes:  Compare to 160604.

Complete 4 rounds for time:

• 12 KB snatches right (53/35#)
• 12 KB snatches left (53/35#)
• 3 rope climbs
• 200m run

WOD Notes: It’s gonna be a cold one tomorrow! Dress in layers! Rowers and assault bikes will be available first come first serve.

Complete 4 rounds for time of:

• 20 front squats (115/75#)
• 50 double unders

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

Then

2x max distance farmer carries

WOD Notes:  A board press slightly limits the range of motion on a bench press by placing a 2×4 on your chest as you lift blocking the bottom portion of the lift.  It usually results in a slight increase in the overall weight you can lift.

Community Notes:  Happy Birthday Nadine!

Complete 5 rounds for time of:

• 30 wallballs (20/14# to 10/9′)
• 15 toes to bar
• 15 push ups

Community Notes:  Happy Birthday KtN!

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

• Thrusters (95/65#)
  
• Burpees

WOD Notes:  The rep scheme today will be 3 thrusters, 3 burpees, followed by 6 of each, 9 of each, 12 of each, 15, 18, 21, and continue on by 3’s until the time is up.  Burpees are bar over, but not bar facing. This is going to be everything you dreamed of and more!

Deadlift 1-1-1-1-1-1 (training max)

Then

5 minutes to find your max consecutive double unders

WOD Notes:  Today is a training max on deadlift.  A training max means you WILL NOT FAIL!  This is not a test day but instead a day to find what your opening lift will be in the power meet.  Keep it pretty.

Community Notes: Happy birthday Tobin!

On a continuously running clock complete

6 minutes of:

• 800m run
• max deadlifts (315/185#)

7 minutes of:

• 800m run
• max power cleans (225/135#)

8 minutes of:

• 800m run
• max shoulder to overhead (135/85#)

WOD Notes:  Each athlete will have 1 bar today and we will load it so it can be stripped each round.  Anyone with sore shoulders from snatches and muscle ups can sub front squats for shoulder to overhead.

Community Notes: We have put together a New Member Info Packet which we hope our newest members will find helpful. It is also linked on the right hand side of the blog. Check it out HERE!

“Open 16.3”

AMRAP in 7 minutes of:

• 10 power snatch (75/55#)
• 3 bar muscle ups 

WOD Notes:  Compare to 160311.

Community Notes: We are excited to announce that Ryan Ignatovig has been selected as an ICA Coaching Intern! Ryan recently completed his CrossFit L1 certification and is eager to share his knowledge and passion. Ryan will be shadowing classes and taking on increasing responsibility over the next couple months as he completes his training to become a Coach.

Schedule Notes: CrossFit Endurance has been cancelled for this Thursday. We apologize for any inconvenience. Coach Kehl will still post a WOD to comments, and athletes can complete the workout on their own Thursday evening!

Max height box jump

Then

Back Squat 1-1-1-1-1-1 (2 second pause at bottom)

Push Press 1-1-1-1-1-1

Then

3x 10 shrugs (heavy) and 3×10 lateral raises (light)

Reminder:  Sunday’s schedule has been changed.  The 10:00 am class was removed and an 8:00 am was added.  We apologize for any inconvenience.

Community Notes: Happy Birthday Tina!

Complete 3 mini WODs, each for time:

1. 500m row, 50 double unders
2. 50 hang power cleans (95/65#), 30 toes to bar
3. 50 thrusters (95/65#), 5 rope climbs

WOD Notes: There will be a 3 minute rest between WODs. Each movement must be completed before moving to the next movement (i.e. all 50 HPC then all 30 T2B).

Community Notes: Happy birthday Murray!

Rack Pull 1-1-1-1-1-1-1

Then

5×8 bent over rows

AMRAP in 17 min of

• 10 chest to bar pull ups
• 10R/10L lunges
• 10 box jumps (24/20″)

Break in the Box Notes: Shout out to everyone who PR’ed on Saturday!

• Ron – Fran 8:18 (Goal!), Grace 3:35
• Tom S – Fran 8:19
• Murray – Fran 5:54
• Sigal – Fran 6:42, Grace 7:12
• Craig – Fran 6:57, Grace 4:26
• Jenn – Fran 5:15
• Ryan I – Fran 4:06, Grace 2:55
• Boelker – Fran 4:07, Annie 7:29
• Austin – Fran 3:14
• Erin – Fran PR (first Rx) , Annie PR
• Filchner – Fran 9:10
• Bob K – Fran 8:30 (first Rx)
• Smith – Fran 10:43 (first Rx), Grace 5:44 (first Rx)
• Bob B – Grace 3:50
• John – unbroken Grace
• Vicki – Grace 3:31
• Kelly K – Grace 5:00 (first Rx)
• Fili – Nancy 20:13

Complete for time in any order:

• 100 DB power snatches
• 100 burpees

Tech Notes:  WellnessLiving has released an App for iPhone and Android! The App will let you easily book classes, purchase services, and more. Download for iPhone HERE.  Download for Android HERE. 

Mark It Zero Donnie:  Tina is organizing a bowling night at Limerick Bowling Alley on Feb 4, 2017 from 6:00 to 8:00 pm.  The cost is $10 per person which includes shoes.  Bumpers will be available for kids and Alley Gators will be open and serving food and adult beverages.  There will be a sign up sheet at the gym. Come out for a fun night!

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

Then

EMOM for 4 minutes of 25 wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 160924.

Complete 5 rounds for time of:

• 400m run
• 30 sit ups
• 30 banded good mornings

WOD Notes:  Anyone interested can complete one of the rounds or one of the movements on the GHD.

Bench Press 8×1 (90% 1RM, 1s pause on chest)

Then

5 attempts at max consecutive reps of chest to bar pull ups

Hoodie Notes:  Today is the last day to get in on the reorder of hoodies.  Cost is $50 and you can place your order HERE.

Complete 4 minutes for max reps at each of the following stations:

• row (1 cal = 1 rep)
• pistols (alternating legs)
• hang power cleans (155/95#)

WOD Notes:  There will be no rest time to transition between rounds.  Get there fast and start moving.

Goals Notes:  Today is goal setting day!  Come in with some ideas for what you’d like to accomplish in 2017 and beyond and we’ll help you finalize them.

Reminder:  Today is also the day Kettlebell Kitchen will be at the gym with food for all of the evening classes.  Try some samples before or after your class!

Every minute on the minute for 8 minutes complete :

• 3 strict weighted pull ups (25/15#)
• max reps power cleans (185/125# NTE 80%)

“Open 12.3”

AMRAP in 18 minutes of:

• 15 box jumps (24/20″)
• 12 push presses (115/75#)
• 9 toes to bar

WOD Notes:  This was the third Open workout from 2012 and we will be kicking off in two heats with counters or judges.  Come on in for one heck of a workout!  Click HERE for the original post from CrossFit.  Compare to 140128.

Food Notes:  Tomorrow (Saturday) is the last chance to order from Kettlebell Kitchen to have it on hand for the Break in the Box.

Sumo Deadlift 8×1 (90%)

Then

AMRAP in 6 minutes of:

• 100 single unders
• 50 double unders
• 10 triple unders

Complete 3 rounds for time of:

• 400m run
• 15 pull ups
• 50 squats
• 15 pull ups

Hoodie Notes:  We are placing another hoodie order for anyone who missed the first round!  You can fill out the order form HERE if you’d like one.

Complete 15-12-9 reps for time of:

• Bar facing burpees
• Clean & jerks (135/95#)

WOD Notes: This should be a short metcon in the under 10 minute range. Clean & jerk weight should not exceed 75% of your 1RM, and should generally be performed as a power clean / push jerk. Advanced athletes who want some heavy technique work can replace the C&J with 5-4-3 reps at 225/135#, NTE 85% 1RM. Squat cleans and split jerks are allowed.

**The 7:00pm class is cancelled for tonight due to no sign ups. Please email or text us if you needed this class time.**

Back Squat 8×1 (90%)

Then

5×5 drop box jumps NFT

WOD Notes:  A drop box jump consists of starting from a slight elevation (at most a 12″ box) jumping down and then immediately rebounding onto a higher box (as high as you like).  The goal is to spend as little time as possible with your feet on the ground.

Community Notes: Happy Birthday Christine and Kristen!

Event Notes: Mark your calendars for these dates! Details to follow.

• Saturday January 14 – “Break in the Box” – ICA’s grand re-opening / house warming event. We’ll be running 12 benchmark WODs in 12 hours, starting at 8:00am and wrapping up at 8:00pm. Join us for 1 hour or all 12!
• Saturday February 11 – Valentine’s Day Partner WOD. Bring a friend, family member, or significant other to join you for free!
• Sunday February 19 – 2nd Annual ICA (Mock) Power Meet, 8:00am- 12:00pm. A great day to test your squat, bench press, and deadlift. Set a new PR (or three) and compete for the ICA title!
• Saturday March 18 – “Pizza Helen” – starting at 4:00pm.

“Last Chance” New Year’s Eve Open Gym

WOD Notes:  Today is the last chance to knock some 2015 goals off the board.  Come in between 7:30 and 10:30 a.m. to do any workout you want!  If you’re not sure what you want to do, come in anyway and get an idea from a coach.   Sign up in Wellness Living if you plan to attend.  Compare to 141231.

Community Notes:  Happy Birthday Danielle!

AMRAP in 20 minutes of:

• 5 pull ups
• 10 push ups
• 15 wallballs (20/14# to 10/9′)

Community Notes:  Happy Birthday Brian W!

Complete for time:

• 10 cleans (185/115#)
• 50 double unders
• 8 cleans (185/115#)
• 40 double unders
• 6 cleans (185/115#)
• 30 double unders
• 4 cleans (185/115#)
• 20 double unders
• 2 cleans (185/115#)
• 10 double unders

Bench Press 3-3-3-3-3 (3 second eccentric)

Then

20 manmakers

WOD Notes:  Today is a 3 rep max bench day with a 3 second eccentric phase on each rep.  That means your partner will count off “1, 2, 3” as you lower the bar to your chest and then keep form as you press back out.  Remember today is a bring a friend to ICA day in the afternoon.  Send us an email if you plan to bring someone in!

Community Notes:  Happy Birthday Derek!

“Hollywood”

Complete for time:

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

WOD Notes:  Is this real?  If it is, there is a handy route for 2000m here:

There will be a 30 minute cap to get out for the second run on this workout.  Anyone looking for a workout in the 15 to 25 minute range can switch to:

• 800m run
• 22 wallballs (20/14# to 10/9′)
• 22 pull ups
• 22 wallballs
• 22 power cleans (135/95#)
• 22 wallballs
• 800m run

Community Notes:  Happy Birthday Rocco and Chris M! The only thing missing from this WOD was burpees, but that’s no longer a problem thanks to you! 🙂 🙂

Deficit Deadlift 3-3-3-3-3

Then

5×5 RDL (50% 3RM deficit deadlift)

AMRAP in 15 minutes of:

• 4 burpee pull ups
• 6 Turkish get ups (45/25#, 3R/3L)
• 8 ring push ups

Community Notes:  Happy Birthday Vinny!

Complete 2-4-6-8-10 reps for time of:

• front squats (205/125# NTE  80%)

Complete 2 rope climbs before each round.

WOD Notes:  This is designed to be an 8 to 10 minute workout on the fast end and a 15 minute workout on the slow end (if you don’t love rope climbs).  Choose a squat weight that allows you to complete each set with no more than 1 drop.

Community Notes:  Happy Birthday Chloe!

Back Squat 4-4-4-4-4

Then

Take 10 minutes to find your max consecutive double unders.

Community Notes:  Happy Birthday Mike C!

For time, complete:

• 50 calorie row
• 25 handstand push ups
• 50 med ball cleans (20/14#)
• 25 L-sit pull ups
• 50 wall balls (20/14#)
• 25 ring dips

WOD Notes: This will be a fun little chipper to start off your weekend! The L-sit pull ups should be strict, and the sub is 25 pull ups plus 25 hollow rocks. HSPU can be scaled to heavy DB press or pike push ups.

Partner Interval

Complete 12 rounds (6 each) for time of:

• 15 box jumps (24/20″)
• 50 yd shuttle run
• 15 Russian KB swings (70/53#)
• 50 yd shuttle run

WOD Notes:  Partner 1 will complete 1 full round of this workout while partner 2 rests.  Then partner 2 will complete a round while partner 1 rests.  Repeat until a total of 12 rounds are completed.  Run fast!

Community Notes:  Happy Birthday Jacki N!

Thruster 1-1-1-1-1

Then

3 rounds of

• 20 floor presses (50% 1 RM bench press)
• 10 floor wipers

WOD Notes:  Compare to 140407 and to the first WOD in ICA history on 110801.

“Homecoming”

AMRAP in 16 minutes of:

• 10 bar muscle ups
• 41 burpees

WOD Notes: Join us for opening day at 1041 W. Bridge St! The box is set up and ready to go. Time to break it in with hard work, sweat, and lots of chalk! The sub for bar muscle ups will be 20 pull ups.

Location Notes: For anyone who hasn’t been to the new box yet, the complex at 1041 W. Bridge St has several businesses. Our gym faces Jefferson Street. You can park anywhere in the lot, or along Jefferson Street if the lot is full. When our garage door is closed, enter the glass door immediately to its left, then go through the red metal door on your right.

“ICA’s 12 Days of Christmas”

• Day 1 = 1 run (200m)
• Day 2 = 2 deadlifts (225/155#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push ups (clapping for guys)
• Day 5 = 5 second L-sit hold
• Day 6 = 6 wall ball (20/14″ to 10′)
• Day 7 = 7 kettlebell swings (53/35#)
• Day 8 = 8 kettlebell SDHP (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunge (5R/5L)
• Day 11 = 11 knees to elbow
• Day 12 = 12 keg to overhead (105/75#)

WOD Notes:  Please sign up for your heat time in Wellness Living and show up a good 20 to 30 minutes before the time you signed up for.  There is no coach led warm up, and this workout takes some prep time to make sure you are comfortable with all the movements.  There are still plenty of openings in the 7:00 and 7:30 heats. You do the workout like you sing the song. Round 1 you do Day 1 (run 200m). Round 2 is Day 2  (2 deadlifts) + Day 1 (run 200m). Round 3 is Day 3 + Day 2 + Day 1…. Round 12 is Day 12 all the way down to Day 1. Compare to 151219.

Scaling Options: This is a long WOD, so don’t be afraid to scale! One option is to only do the even numbered rounds. Meaning, only ever start on an even number, but once you start the round you do all the movements above it. If you are a newer athlete please ensure you ask questions of the coaches and more experienced athletes! We are all here to help!

Moving Notes:  Moving day is finally here!   We’ll meet at 723 Wheatland at 1:00 and divide up labor from there.  Get jacked up!

Power Clean 1-1-1-1-1

Then

Death by power clean (60% 1RM)

Community Notes: Only 2 WODs left at Wheatland Street!! What better way to close up shop than 1 RM power cleans on Friday and “12 days of Christmas” on Saturday?! Thanks to everyone who has volunteered to help us move on Saturday. Plan on meeting at the current gym at 1:00 pm, and we’ll split into groups from there. We’ll work until (A) the job is done or (B) dinner time (7:00 range). Whether you can show up for 15 minutes or 4 hours, your help will be appreciated! The move may continue on Sunday morning depending on Saturday’s outcome. Either way, there are no classes on Sunday.

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. Complete 4 rounds for time of: 50 double unders, 50 yd OH walking lunges (45/25#)
2. Bench Press 5-5-5-5-5 then 3×10 bent over bar rows
3. Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: power cleans (75% bodyweight), toes to bar
4. Back Squat 6×3 (85%) then 15 weighted seated box jumps
5. Complete for time of: 1000m row, 50 wallballs (20/14# to 10/9′), 50 box jumps (24/20″)
6. Complete 3 rounds for time of: 10 K2E, 10 power snatches (155/105#), 10 T2B, 10 burpees

Complete 3 rounds for time of:

• 10 knees to elbow
• 10 power snatches (155/95#)
• 10 toes to bar
• 10 burpees

WOD Notes:  The snatches today are pretty heavy.  They should be challenging enough that you have to drop every rep but you should not fail even oncce.  If you do end up failing a rep, drop the weight.

Community Notes: Thanks to everyone who gave gifts, gift cards or monetary donations for our adopted family! We were able to provide the family with some winter coats for the kids and $500 in Walmart and Visa gift cards. The remaining $150 will be donated to the Phoenixville Area Community Services for heat and utility bill assistance for local residents in need. Thank you for generosity!!

Complete for time:

• 1000m row
• 50 wallballs (20/14# to 10/9′)
• 50 box jumps (24/20″)

Rest then repeat.

WOD Notes:  There is a hard cap of 10 minutes for each round.  We do not expect everyone (or even most) to finish but you should make it into the third movement (box jumps).  If you get capped in box jumps, switch the order of round 2 to row/jump/wallball.  You will start your second round at the 15 minute mark (at least 5 minutes of rest).

Move Notes:  We are still on to move the gym this Saturday at 1:00 pm to the new location at 1041 Bridge St.  Anyone who can help for 15 minutes or 6 hours will be greatly appreciated!

Community Notes:  Happy Birthday Caine!

Box Squat 6×3 (85% 1RM)

Then

15 weighted seated box jumps NFT

Apparel Notes:  The camo hoodies are in!  I’ll have them at the gym for anyone who preordered one either Monday or Tuesday.

Bench Press 5-5-5-5-5 (close grip)

Then

3×10 bent over barbell rows

WOD Notes:  The rep scheme today will be a 5 rep max on the bench press with a relatively close grip.  The goal is to get your index finger on the inside edge of the knurling.  It is often challenging to keep your shoulders in a good position while benching close grip so make sure to focus on firing the lats as you lift!  Take small jumps set to set.

Hard Work Notes:  We are having a final clean up day at the new gym tomorrow (Saturday) at 4:00 pm.  If you’re available at all after 4, your help would certainly be appreciated.  There are a few items we could probably use a few extra of if you have them:

• A-frame ladders
• Paint supplies (rollers, brushes, mini rollers, pans)
• Vaccuums (shopvac or heavy duty household vac)
• Push broom that can get messy
• A ratchet with 1/2″ drive
• A hammer drill or two

Complete 4 rounds for time of:

• 50 double unders
• 50 yd overhead walking lunge (45/25#)

Community Notes:  Happy Birthday Kerri!

Adopt a Family Notes: If you want to make a donation to support our adopted family this year, you have until the end of classes on Saturday. Thank you to everyone who has contributed so far!!

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. Bench Press 6×4 (80%) then 3×20 banded push ups
2. With a partner complete: 5 minutes of slam balls, burpees, and Russian twists (25/15#)
3. Complete 9 rounds for time of: 5 deadlifts (315/205#), 5 HSPU
4. Complete for time: 25 pull ups, 50 box jumps, 100 OHS (45/35#), 50 box jumps, 25 pull ups
5. AMRAP in 7 minutes of 10 power cleans (95/65#), 10 push presses (95/65#)
6. Sumo Deadlift 6×3 (80%) then 5×8 strict toes to bar

Heavy Labor Notes:  We will be at the new gym (1041 Bridge St) this Saturday from 4:00 pm until ?? pm doing one last round of clean up before moving weekend.  Various jobs need to be done from painting some I-beams and wallball boards to a good scrubbing of the floors to bolting down the pull up rig.  If you’re available to help, we’d love to have you join us!

Sumo Deadlift 6×3 (85%)

Then

5×8 strict T2B

Community Notes:  Happy Birthday EQ!

Complete an AMRAP in 7 minutes of:

• 10 power clean (95/65#)
• 10 push press (95/65#)

WOD Notes: The push press can actually be “shoulder to overhead” any way you want. When you are fresh, push press will be most efficient.

Complete for time:

• 25 pull ups
• 50 box jumps (24/20″)
• 100 overhead squats (45/35#)
• 50 box jumps (24/20″)
• 25 pull ups

WOD Notes: This workout isn’t as long as it looks! We will have a 20 minute time CAP; scale accordingly. Newer athletes and anyone with shoulder issues can sub front squats for OHS.

Adopt-a-Family Notes: We have a short window for accepting donations for our adopted family. Check out the adopt-a-family post (going live momentarily) and please consider making a donation this week!