Fight Gone Bad

• push presses (75/55#)
• row (cal)
• wallballs (20/14# to 10/9′)
• sumo deadlift high pulls (75/55#)
• box jumps (20/16″)

WOD Notes:  The “fight gone” scheme means you will complete 1 minute at each station with a 1 minute rest after all 5 are completed.  Repeat for a total of 3 rounds.  Score is total reps completed.  For this workout, box jumps can be completed in the old style of springing up off the top of the box so long as full extension is reached above the box.  Compare to 140401.

Community Notes:  Happy Birthday Tim!

Iron Phoenix WOD #3:

Complete for time:

• 40 deadlifts (135/85#)
• 40 burpees over the bar
• 40 hang power cleans (135/85#)
• 40 toes to bar

WOD Notes:  There is a scale for this version where the only movement that will change is the HPC weight will go to 95/65#.  Time cap TBD.

Complete 5 rounds for time of:

• 21 KB swings (53/35#)
• 21 butterfly abmat sit ups
• 2 rope climbs

WOD Notes:  Remember to bring your tall socks for rope climbs!

Iron Phoenix WOD #2:

Complete for time:

• 400m run
• 50 wallballs (20/14# to 10/9′)
• 100 double unders

6 minute time cap

One-board bench press 1-1-1-1-1-1

Then

10 front levers NFT

WOD Notes:  The purpose of a one board bench press is to change the lowest position the bar reaches during the lift.  In this case, it elevates the bottom position by about 1.5″ (the thickness of a board).  Beyond simply altering the stimulus, it also allows you to focus more on the lockout portion of the lift.  Go heavy!

Admin Notes:  Thank you to everyone who has set up their Wellness Living account! If you haven’t, please do so asap. Verify your profile information and check that your membership is accurately reflected. If you have any questions or have trouble accessing your account, send us an email. We will only have access to MindBody for another week or so. Remember that pre-registration is required for all classes!

Iron Phoenix WOD #1:

Take 6 minutes to find:

• 3 rep max shoulder press
• 3 rep max front squat

No racks will be used in this event, the bar must come from the floor.  The score will be the shoulder press weight plus the front squat weight.  You may take as many attempts at either during the 6 minutes.

AMRAP in 13 minutes of:

• 6 weighted pull ups (45/25#)
• 6 box jumps (30/24″)
• 12 slam balls (40/30#)

WOD Notes:  Compare to CFFB on 160509.

Schedule Notes:  CFE is cancelled for Thursday, May 19th (this week).  It will resume on May 26th.

Community Notes:  Happy Birthday Sigal!

“Grace”

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

WOD Notes: Grace is a CrossFit benchmark WOD, designed to be a very short metcon (ideally in the sub-5 minute range). There will be a 12 minute time cap. We will run 2 heats so everyone has a counter. Compare to 141223.

Rx+ Challenge: If you finish Grace in under 4 minutes, you have the option of continuing on to “Double Grace.” You’ll record two scores – time to 30 and time to 60. The 12 minute time cap still applies.

In memory of Grace Kossuth, 5-14-2015
“Held for a moment, loved for a lifetime.” 

Complete for time:

• 3 rounds of Cindy
• 50 wallballs (20/14# to 10/9′)
• 3 rounds of Cindy
• 50 box jumps (24/20″)
• 3 rounds of Cindy
• 50 burpees
• 3 rounds of Cindy

WOD Notes:  A round of Cindy consists of 5 pull ups, 10 push ups, 15 squats.  It is important to scale the Cindy rounds appropriately such that the first 3 can be completed in less than 2 minutes.  You can alter the rep scheme to 3-6-9 or 4-8-12 to make it more reasonable!  Get jacked up!

Reminder:  Saturday is the last day to sign up for the Iron Phoenix taking place on May 21st!

High hang snatch 5×2 (50% 1RM snatch)

Then

Snatch 1-1-1-1-1-1

WOD Notes:  For the high hang snatches, we will be starting with a vertical torso (as opposed to hip hinging over the bar to start).  There is very little distance through which you can accelerate the bar which forces a faster pull under the bar.  The high hang should prep you for the full snatch.

MindBody Notes:  We are transitioning to a new operating software (Wellness Living) over the next 24 hours. To help make the transition as smooth as possible, please follow these instructions:

• Use MindBody to sign up for your Wednesday classes as normal.
• Wednesday night you should get a welcome email from Wellness Living. Follow the instructions to set up your new account. You will be prompted to sign an electronic waiver. Verify your profile information and enter your preferred credit card, especially if you use auto pay.
• Sign up for Thursday classes (and all future classes) using Wellness Living. Previous class registrations should have been migrated over.
• Starting immediately, please do not make any purchases in MindBody. Our MindBody account will be accessible for another week or so, but all purchases should be made through Wellness Living.
• If you have trouble setting up your Wellness Living account or signing up for classes, please call, email, or talk to us next time you are in. For the next couple of days it’s okay if you come to class even if you couldn’t pre-register!

AMRAP in 11 minutes of an ascending ladder by 3’s of:

• back squats (155/105#)

Complete a 30 yd farmer carry after each set AHAP.

Then 

500m row 

WOD Notes:  The back squat workout will be 3 squats, farmer carry, 6 squats, FC, 9 squats, FC and so on until time expires. Anyone who cannot put the bar over their head will complete front squats instead. We will set athletes off in heats of 5 every 3 minutes so that as soon as your 11 minutes are up, the clock starts for your 500m row.  The results will be recorded as total number of back squats completed and your 500m row time.   AHAP = as heavy as possible.

Partner Interval

20 rounds (10 each) for time of:

• 5 toes to bar
• 10 DB power snatches (70/50#, 5Rt/5Lt)
• 20 double unders

WOD Notes:  For this workout, one partner will complete a full round of 5/10/20 and then the other partner will begin.  Complete 10 rounds each.  Advanced T2Bers can up the number from 5 to 8 for added fun!

Iron Phoenix Notes:  There is only one week left to sign up for our annual in house competition.  The sign up sheet is on the door!

Complete for time:

• 20 deadlifts (275/185#)
• 20 burpees
• 20 overhead squats (115/75#)
• 20 burpees
• 20 chest to bar pull ups
• 20 burpees
• 20 box jumps (30/24″)
• 20 burpees
• 20 DB cleans (45/30#)
• 20 burpees

Thruster 3-3-3-3-3

Then

800m run for time

Tabata:

• pull ups
• Russian twists (25/15#)
• wallballs (20/14# to 10/9′)
• row (1 cal = 1 rep)

WOD Notes:  The Tabata rep scheme means you will complete 8 rounds of 20 seconds of work immediately followed by 10 seconds of rest.  Each station will last 4 minutes.  There will be no rest between stations.  We will record the lowest score at each station.  If you start with 15 pull ups in the first interval and end with 2 in the last interval, your pull up score is 2.

Deadlift 10-10-10

Then

5×40 yd prowler push

Community Notes:  Happy Birthday Laurie!

Complete 6 rounds for time of:

• 15 box jumps (24/20″)
• 5 power clean and jerks (135/95# NTE 70%)

Max height box jump

Then

Back Squat 1-1-1-1-1-1

CMC Notes:  Several ICAers are entering the Civilian Military Combine on Sept 10 in Brooklyn.  The CMC is large obstacle race that starts with a CrossFit style workout.  Anyone interested in signing up can do so at cmcrace.com.  Use code COMBINE for $10 off.  ICA is in the 11:00 am heat!

Community Notes:  Good luck to Boelker, Mike C., Jimbo, Vollmer, Caba, Erin, Jen T, Jenn, KTS, Nikki K and Peggy on their competition today at CrossFit Apex!  Anyone interested in cheering them on can go up anytime between 9:15 am and 4:00 pm and expect to see one of our teams going hard.

Complete 10 rounds for time of:

• 3 Rt/Lt Turkish get ups (53/35#)
• 1 rope climb

Community Notes:  Happy Birthday Joe S!

Complete a movement every minute for 15 minute of:

• 12 x 10 yd shuttle run
• 5 power snatches (135/85#)
• 15 tuck ups

WOD Notes:  In this workout, you will start by completing one of the above exercises in a minute.  At the start of the next minute, you will perform the next movement.  Ex:  In the first minute, you’ll do 12×10 yd shuttle runs and rest for the remainder of the minute.  In the second minute, you’ll perform 5 power snatches.  The third minute you’ll do 15 tuck ups.  This will continue for 5 rounds (15 minutes).

Community Notes:  Happy Birthday Angie!

AMRAP in 12 minutes of:

• 5 pull ups
• 10 push ups
• 25 double unders

WOD Notes:  Anyone feeling particularly awesome today can go for 5 HSPU instead of 10 push ups.

Clean 1-1-1-1-1

Then

10 stones to shoulder

WOD Notes: Compare the clean to 151001.

Community Notes:  Happy Birthday Kim D!

Blackout Day #5

“Partner Kalsu”

• 100 thrusters (135/95#)

5 burpees to start each minute.

WOD Notes:  Partners may split up the thrusters any way they like with only one person working at a time.  Both partners must complete the burpees every minute.

Black Out Day #4

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

Then

5×10 glute bridges

Swim Notes:  The swim WOD this Sunday is a great way to experience a CrossFit workout with a twist.  In the past the workout has been a combination of push ups, squats, pull ups and even some medball work with laps of swimming thrown in.  We have cancelled the noon this Sunday and now there is only a 1:00 pm.  Please sign up in MindBody by Saturday at 5:00 pm so we can plan for how many people will be there.  Whether you are a skilled swimmer or not, this is an awesome way to break routine and get a different feeling from your workout!

Community Notes:  Happy Birthday Andrew and Dawn!!

Black Out Day #3

Bench Press 8×3 (80%)

Then

30-20-10 reps of floor presses and floor wipers (50% 3 rep)

WOD Hints:  What a good day!

Schedule Notes:  Remember the ICA swim WOD will be this Sunday at Radnor High School.  Admission is $6.00 at the door (cash only) and you can sign up in MindBody!

Black Out Day #2

3 rounds for time of:

• 10 muscle ups
• 20 burpees
• 10 cleans (155/105#)

WOD Hint:  It’s probably Fran.  If you have lifters (shoes) bring them in!

Run 5k.

Good news!  It’s blackout week at ICA.  This is a week of showing up to the gym without knowing what is coming until you walk through the door.  Get ready!  COmpare to 150429.

WOD Hint:  Bring your jump rope and running shoes.

Schedule Notes:  Don’t forget to sign up for the swim WOD this Sunday, Apr 24 at 12:00 or 1:00 pm.  Cost is $6 at the door, cash only.

Hang Snatch 1-1-1-1-1-1

Then

5×10 hang snatch high pulls (50% 1RM hang snatch)

WOD Notes:  The snatch work today is designed to get you into a solid position with the bar just above the knee and then work your way to a 1 rep max from that position.  A hang snatch means you should catch the bar in a full squat!  Anyone with shoulder issues should go with power snatches, muscle snatches or cleans instead.

“Kelly”

Complete 5 rounds for time of:

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

WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly!  One scaling option for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls.  Compare to 140714.

Event Notes:

1. Calling all Phillies fans! Gym member Daria is organizing a group outing to the Sunday, June 5th Phillies game. (They are playing the Milwaukee Brewers at 1:35pm.) They are giving out tall Retro Phillies socks, perfect for rope climbs! If we get a group of at least 25 people we can get a group rate on tickets. Based on section availability, it will cost between $24-36 per person. There will be a sign up sheet on the gym door for anyone who wants in. Please put your name and number of tickets you would want by 4/30/16 so the tickets can be ordered.
2. The Civilian Military Combine is taking place in Brooklyn on September 10, and we are looking to put together an ICA team! The cost is $79 until May 1, and $99 after that. The race covers 5+ miles, but it’s broken up into small segments separated by obstacles so you do not need to be a “runner” to do the race! Check out the event page for more information, and post to comments if you are interested in joining!

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. Deficit Deadlift 5×5 (80%) then 20 keg to shoulder
2. Max reps in 3 minutes at each of the following stations: KBS (53/35#), pull ups, wallballs (20/14# to 10/9′), OH walking lunges (45/25#)
3. 6 rounds for time of: 5Rt KB snatches (53/35#), 5 Rt KB thrusters (53/35#), 10 burpees, 5 Lt KB snatches, 5 Lt KB thrusters
4. AMRAP in 13 minutes of ascending ladder by 3’s: thrusters (115/75#), run 200m after each round.
5. Overhead Squat 3-3-3-3-3 then 1 minute of: planks, toe touches, tuck ups, Russian twists, butterfly abmat sit ups
6. “The Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups, rest and repeat for a total of 3 rounds.

Schedule Notes:  Coach Kehl will be running CFE tomorrow at 4:30.  Check the blog tonight for the workout and sign up in MindBody if you plan to attend!

Community Notes:  Happy Birthday Allen!

“The Baseline”

• 500m row
• 40 squats
• 30 sit ups
• 20 push ups
• 10 pull ups

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

WOD Notes:  This is your chance to redo the baseline!  In this workout, intensity is everything.  I’d rather you go all out and skip round two then save some gas and do all 3.  Go hard out of the gates!  We currently have 4 operating rowers so in larger classes we may need to have several people replace the 500m row with a 400m run.

Awesome Rescheduled:  The Battle for the Iron Phoenix has been moved from May 14 to May 21, 2016.  Plan accordingly.  For anyone who doesn’t know, this is our annual in house competition.  It usually consists of a long morning of several workouts to crown the fittest of ICA.  Any current ICAers with a 2x/week or unlimited membership are eligible to compete.  We will have sign ups on the door in the coming days.   More details to come!

Overhead Squat 3-3-3-3-3

Then

1 min of:

• planks
• toe touches
• tuck ups (lemon squeezers)
• Russian twists
• butterfly abmat sit ups

WOD Notes:  Be cautious of shoulder rotation on the OHS.  If your shoulders internally rotate at any point in the squat, switch to front squats.

Community Notes:  Happy Birthday Marissa Y!

AMRAP in 13 minutes of an ascending ladder by 3’s:

• Thrusters (115/75#)

Run 200m after each round.

WOD Notes:  The workout starts with 3 thrusters, then 6, then 9 and continues up by 3 until time expires.  Run hard on the 200m!

Complete max reps in 3 minutes at each station:

• Kettlebell swing (53/35#)
• Wall ball (20/14# to 10/9′)
• Pull ups
• Overhead walking lunge (45/25#)

WOD Notes: Treat today as 4 mini-WODs.  Go hard! You’ll have 3 minutes at each station, with a 3 minute break between stations. Jumping pull ups are not allowed today… strict pull ups, kipping pull ups, banded strict pull ups, or ring rows are fair game.

Deficit Deadlift 5×5 (80%)

then

20 keg to shoulder

WOD Notes: The deadlifts can be taken from a 45# or 25# plate.  If you are not comfortable with deadlifts from the floor, work toward those and don’t go from a deficit.  Unlike the stones, the kegs can be dropped directly onto the floor.  Do not drop anything on the blue mats!!

Community Notes:  Happy Birthday Dani and Boelker!

AMRAP in 25 minutes of:

• 1 mile run
• 50 back squats (135/95#)
• 200 double unders

WOD Notes:  For anyone who completes 1 full round, you can start doing 400m repeats to start the second mile.  You get credit for any 400m run that you can start before time expires.  For anyone who has double unders but knows 200 is too many to complete, move fast on the first two components of the WOD and then spend the remaining time on double under practice.

Community Notes:  Happy Birthday Zach T!!

Complete for time 30-20-10 reps of:

• Lateral plyo skier hops (20/16″)
• Toes through rings
• Pull ups

WOD Notes: Today’s workout should be fast – none of the movements should stop you in your tracks. If you can’t do toes through rings, the sub will be toe touches. Check out a lateral plyo skier hops video demo here.

Community Notes: Happy birthday Rudy!

Split Jerk 2-2-2-2-2

Then

5×5 power snatch (60%, touch and go)

WOD Notes:  A 2 rep max split jerk poses a challenge in that it can be very challenging to lower a heavy split jerk back to the front rack position (your shoulders).  If it causes you undue stress to do so, switch to a 1 rep max and drop from the top or get to the heaviest weight that allows you to lower it reasonably and complete all the sets at that weight.

Community Notes:  Happy Birthday Pete!

Teams of 4 complete for time:

• 400 air squats
• 300 deadlifts (135/95#)
• 200 sit ups
• 100 power cleans (135/95#)

WOD Notes: Each team gets 2 bars and can have 2 people working at a time.  The work does not need to be split up evenly but must be completed in order.

“Open 16.6”

AMRAP in 22 minutes of an ascending ladder by 3’s of:

• box jumps (48/36″)
• snatches (225/155#)
• ring handstand push ups

WOD Notes:  For the final Open WOD this year, they chose an ascending ladder.  This means you will start with 3 of each movement, then 6, then 9 and so on until the time is up.  The snatches are designed to be a full squat from the floor.  For anyone who cannot complete the workout as prescribed, the ICA scale is 7 attempts to find a 1 rep max front squat.

Swimming Notes:  The swim WOD this Sunday is postponed until Sunday, Apr 24.  The change has been made in MindBody.  Please re-register if you plan to attend!

Parking Notes:  A fence has been installed around the field in front of the gym, so our parking spaces are now parallel parking only. If all spots in front of the gym are taken, please park in the side lot (near the baseball field). We will try to keep the side door unlocked during gym hours. Beware that foul balls have been known to land in that lot, so you’re safer parking close to the building rather than along the fence line.

Complete in any order:

• 10 rope climbs
• 30 push presses (155/105#)
• 50 box jumps (30/24″)

Open Notes:  Thanks to everyone who participated in the open this year!  We had more athletes compete than ever before and I hope it spurs on even more competitors for next year.  The final results are in and the order of domination is as follows:

1. I WOD Therefor I AMRAP – 204 points
2. Wolves of Swole St – 174 points
3. Racks and Sacks – 155 points

Awesome Notes:  May 14, Battle for the Iron Phoenix, be there!

In teams of 2, complete for time:

14 rounds of:

• 10 wall balls (20/14# to 11/10′)
• 10 KB swings (70/53#)

Followed by 100 pushups

WOD Notes: The wall balls are high and the KBs are heavy! Partner 1 completes a round of wall balls & KBS, then partner 2 completes a round. After 14 rounds (7 each), complete 100 push ups as a team (one person working at a time; divide reps as needed). The clock stops after the last push up.

Swimming Notes:  We are doing a swim WOD at Radnor High School this Sunday at noon (novice) and 1:00 (intermediate).  The cost is $6 at the door.  Sign up in mindbody if you plan to attend!

Hang Power Clean 5-5-5-5-5

Then

6×50 yd sprint

Community Notes:  Happy Birthday to Mitch, Danielle J. and Nicole!!

Back Squat 5-5-5-5-5

Then

Weighted Pull Up 3-3-3-3-3

Complete a 400m run every 3 minutes for 30 minutes.

WOD Notes:  This is a fantastic conditioning WOD!  The 3 minute pace is designed for someone who will be able to consistently run a sub 2 minute 400.  For anyone who doesn’t love the idea of 10 intervals, we can always drop it to every 4 minutes for 7 rounds or even every 5 minutes for 6 rounds.  The goal is to hit some serious interval conditioning over the course of about 30 minutes.  Rowing is an option for anyone that can’t run.

Sumo Deadlift 7×1 (90%)

Then

25 weighted box jumps NFT

Open Notes:  Red team dominates another week with first place finishes on both the men’s and women’s sides!  Green and Blue are in a race for second place with one workout still to go.  Get ready for 16.5!  See the full results HERE.

1. I WOD Therefore I AMRAP 49
2. Wolves of Swole St 35
3. Racks and Sacks 26

Complete 8 rounds for time of:

• 15 KB high pull (53/35#)
• 25 yds bear crawls
• 5 strict pull ups

Schedule Notes:  The CFE WOD this week will be on Thursday at 9:30 am instead of 4:30 pm.  The change has been made in mindbody.

Community Note: Happy birthday Dubs!

EMOM for 14 minutes of:

Odd minutes:

• 3 clean pulls (90% 1RM power clean)
• 10 double unders

Even minutes:

• 6 box jumps (30/24″)
• 10 T2B

WOD Notes:  Compare to CFFB on 160318.

Community Notes:  Happy Birthday Katie L!

Shoulder Press 5×5 (75%)

Then

3x10R/10L KB snatches (go for speed, not weight)

Community Notes:  Happy Real Birthday Sabol (sorry we were a day early)!!

Come in today between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. “Open 16.3” – AMRAP in 7 minutes of 10 snatches (75/55#), 3 bar muscle ups
2. Tabata: Farmer Carry (106/70#), medball cleans (40/30#), Russian twists (45/25#), sandbag box step ups (45/25#)
3. AMRAP in 4 minutes of: 6 KB swings (70/53#), 6 push presses (185/115#), 6 lateral burpees over  barbell
4. Complete 5 rounds for time of: 5 HSPU, 10 front squats (135/95#), 15 box jumps (24/20″)
5. Death by hang power cleans (155/105#) then death by double unders (x5s)
6. Box Squats 6×3 (85%) then 5×10 goblet squats

Open Notes:  Be sure to check out the announcement of Open 16.4 tonight at 8:00.  You can click HERE to see it live!

Community Notes:  Happy Birthday Filchner!

Box Squats 6×3 (85%)

Then

Goblet squats 5×10 AHAP

WOD Notes:  This is a day to put in some heavy work!  Warm your way up to a heavy box squat weight and stay there for all 6 sets of 3.  Use the goblet squats to crush your quads and work on an upright (Olympic) squat position.

With a 12 minute clock complete:

• Death by hang power cleans (155/105#, NTE 75% 1RM)

Rest 5 minutes, then

With a 12 minute clock complete:

• Death by 5 reps of double unders

WOD Notes: The “death by” rep scheme means in minute 1, you perform 1 rep of the movement. In minute 2, you perform 2 reps… so on and so forth until you hit a minute where you can not complete the required number of reps. Each “death by” will run for 12 minutes. When/if you fail, subtract 3 reps (15 DU) and stay at that number for the remaining time.

Open Notes:  Week 3 results are in and can be seen HERE.  Team Red is killing it for the 3rd week in a row but Blue continues to battle with Green for second place!  Even though team blue has taken second for two of the 3 weeks, they still trail by 4 points to green in the overall standings.

1. I WOD Therefore I AMRAP 45
2. Racks and Sacks 34
3. Wolves of Swole St 31

Complete 5 rounds for time of:

• 5 HSPU
• 10 front squats (115/75#)
• 15 box jumps (24/20″)

WOD Notes:  All 3 of these movements are likely to show up in the open in the next two weeks.  Take this workout to get some practice in while seriously testing your breathing and work capacity.  Step ups are allowed in place of box jumps if you want to practice getting into a rhythm and kipping HSPU are allowed provided you possess the shoulder strength and stability to attempt them.  I usually want you to be able to complete a strict HSPU to an abmat before kipping.

Open Notes:  There are still several athletes that need to make up 16.3 so we will postpone results until Tuesday’s post.  If you are registered for the open, please submit your scores so we can validate them!

Tabata:

• Farmer Carry (106/70#)
• Medball cleans (40/30#)
• Russian twists (45/25#)
• Weighted box step ups (40/25 sandbag to 24/20″)

WOD Notes:  Tabata is an interval based workout that consists of 8 consecutive rounds of 20 seconds of work followed by 10 seconds of rest.  We will record the lowest of the 8 scores from each movement.

Then

“Pizza Helen”

3 rounds for time of:

• eat 1 slice of pizza
• sprint 400m
• 21 KB swings (53/35#)
• 12 pull ups

Pizza Helen Notes:  We will be opening the gym around 3:45pm tomorrow for Pizza Helen and kick the first heat off at 4:15 with subsequent heats to follow every 30 minutes.  Come on out and have some fun!

Complete 42-30-18 reps for time of:

• Wallballs (20/14# to 10/9′)
• Burpees

WOD Notes:  This workout is designed to be a fast lung burner.  The burpees shouldn’t be at a sprint pace but shouldn’t be slow either.  Get moving and keep moving!

Community Notes: Join us this Saturday at 4pm for our 4th annual Pizza Helen!! This is a FREE social event that you don’t want to miss! If you don’t know what Pizza Helen is, click HERE to see last year’s post and results. There are endless scaling options both for the WOD and the food. Full slice, half slice, sub-a-beverage, full slice plus beverage (Rx+) are all fair game.  And of course, KB weights and pull ups will be scaled as needed.  The pizza is on us, but BYOB for a “stink and drink” after the work out. Please sign up in MindBody so we know how much pizza to order. Also, post to comments if you DO NOT plan to eat pizza so we can order the right amount. Can’t wait!!

Snatch 1-1-1-1-1-1-1 (5s pull to above knee)

Then

500m row for time

WOD Notes:  The 1 rep max snatch today will begin by very slowly lifting the bar off the floor and getting it to your knee over the course of 5 seconds then immediately taking off for the rest of the movement.  This gives your body a chance to focus on proper positioning for the movement but will likely result in a slightly lower weight than if you could go full speed.  If you cannot perform a full snatch, you can switch to power snatch, hang power snatch or some form of clean.  Get heavy and improve technique!

Complete 4 rounds for time of:

• 7 muscle ups
• 200m run
• 30 second L-sit hold
• 200m run

WOD Notes:  This workout is not particularly fast but is fairly challenging.  The L-sit hold should ideally be done from the floor.  We can elevate the start position as high as is needed to make it doable.  The sub for muscle ups will be 14 push ups and 14 inverted barbell rows (like a ring row but from a bar).

Open Notes:  Team standings on Open 16.2 are as follows:

1. I WOD Therefore I AMRAP
2. Wolves of Swole Street
3. Racks and Sacks

You can see a more thorough breakdown HERE.

DB shoulder press 1-1-1

DB push press 3-3-3

DB push jerk 5-5-5

WOD Notes:  This is a heavy shoulder day!  The goal is to find a 1 rep max strict press, 3 rep max push press and 5 rep max push jerk.  Most athletes will have the mobility required to complete the first two.  Anyone lacking the proper overhead mobility will complete the jerks at significantly lighter weights and just work on positioning.

Open Notes:  In case anyone missed the Open on Friday, there will be several people making it up tomorrow morning at 7:30 open gym!

In 6 minutes complete:

• 400m run

Then in the remaining time AMRAP:

• 15 goblet squats (70/53#)
• 50 double unders

Rest 2 minutes and repeat for a total of 3 rounds.

Reminder:  Jon Herting is coming this Saturday (not the 12th) to hold office hours in the back room during morning classes.  Anyone looking to have a physical issue checked out by a very knowledgeable physical therapist should call and make an appointment (484-800-8186)!

Complete for time:

• 30 power clean and jerks (135/85# NTE 60% 1RM)
• 10 box jumps (24/20″)
• 20 power clean and jerks (135/85#)
• 20 box jumps (24/20″)
• 10 power clean and jerks (135/85#)
• 30 box jumps (24/20″)

WOD Notes:  This workout is designed to be an 8 to 15 minute workout.  There will be a 20 minute time cap.  If high rep clean and jerks cause back pain, it would be wise to cut the clean and jerks back and perhaps increase the box jump reps.

PT Notes:  Jon Herting has just rescheduled from March 12 to this coming Saturday from 7:30 to 10:30 am (during gym hours).  He is a great resource for helping you to determine how to deal with nagging pains and get to the root cause.  If you’d like to schedule an appointment with him, you can call 484-800-8186.

Community Notes:  Happy Birthday Patrick M!

Front Squat 3-3-3-3-3

Then

1 arm KB front rack carry 200m R/L

PT Notes:  Physical Therapist John Herting is holding hours again at ICA on Saturday, March 12 during gym hours.  If interested, you can call to make an appointment at 484-800-8186.

Open Notes:  Anyone registered for the CrossFit Games Open needs to submit your score by 8:00 tonight or your score will not be recorded.  This is not the case for anyone who is ONLY signed up for the ICA team open.

Team Scores:  The rankings are in for 16.1 and teams are listed below.  For a more complete breakdown of scoring, you can click HERE.

1. I WOD Therefore I AMRAP
2. Racks and Sacks
3. The Wolves of Swole Street

21-18-15-12-9-6-3 of

• KB sumo deadlift high pull (53/35#)
• Wall ball (20/14# to 10/9′)
• Tuck ups

WOD Notes: Today should be a medium metcon, great for recovery for anyone beat up from Friday’s lunges.

Open Notes: Congrats to all our Open competitors who took on 16.1! We saw some impressive performances! Results will be compiled and team scores will be posted this weekend.

Cluster 1-1-1-1-1-1-1

Then

15 min muscle up practice

WOD Notes:  A cluster is a full clean immediately into a thruster.  If a full clean is not an option we can always do a power clean then set up for a thruster.  Anyone with wrist or shoulder issues should consider trying to use dumbbells instead.  The muscle up practice will be for both ring and bar muscle ups.  You can work on anything from transitions from the floor to stringing consecutive muscle ups!

“Helen”

3 rounds for time of:

• 400m run
• 21 KB swings (53/35#)
• 12 pull ups

WOD Notes:  This workout is one of the original benchmarks of CrossFit.  It is designed to be an all out effort from the beginning with as few breaks as possible.  Get ready to go fast! Compare to 140811.

Awesome Notes:  Pizza Helen is coming on March 12 at 4:00 pm!  We’ll post more details as we get closer but you can get a pretty good idea from last year’s post here.

Community Notes:  Happy Birthday Tom W!

Complete 6 rounds for time of:

• 12 barbell lunges (6R/6L, 155/105#)
• 9 pull ups
• 6 handstand push ups
• Sprint 100m

WOD Notes: Compare to CFFB WOD 160213. For the barbell lunges, the bar should be racked on the back, and you will lunge in place, stepping backwards. If you have any issues putting a bar behind your head from the floor, stick to a front rack and lighten the load by a few pounds.

Community Notes:  Happy Birthday Kenny!

Find a 1 rep max for the following complex:

• clean
• split jerk
• hang clean
• split jerk

Then EMOM for 7 minutes of:

3 hang cleans (80% of complex weight)

WOD Notes:  For many athletes, the split jerk will be the limiting factor on the barbell complex.  If you are concerned about shoulder stability in the jerk, sub in an extra hang clean and remove the split jerks entirely.

AMRAP in 11 minutes of:

• 5 chest to bar pull ups
• 10 power snatches (95/65#)
• 20 double unders

WOD Notes:  Today (aside from being a sweet metcon) is a great way to practice for the Open WOD to be announced next Thursday. Typically, Open workouts are performed as AMRAPs and all 3 of these movements have shown up in workouts in multiple years.  If time and numbers allow, we may run two heats and have counters/judges.

Community Notes:  Happy Birthday Smith!

Complete the following 15 minute stations:

1. row for max meters
2. prowler push intervals
3. 50 push ups and 50 sit ups

WOD Notes:  There is much work to be done today!  The order in which you travel though this little journey will dictate how it is done.  If you start on 50 push ups and 50 sit ups, they should be very challenging (banded push ups or perhaps ring dips, GHD sit ups etc).  If they are last, it will be effectively a cool down.  Depending on how many people are in class, we will shoot for 6 to 10 prowler sprints in the 15 minute window and the row is pretty simple, how far can you go in 15 minutes?

34 burpees for time

Then

Deadlift 5×5 (80% 1RM)

Then

50 yds banded lateral walks and 50 banded good mornings NFT

Community Notes:  Happy Birthday to the founder of ICA!   Love you Nik!

Complete 5 rounds for time of:

• 20 box jumps (24/20″)
• 15 thrusters (95/65#)
• 2 rope climbs

WOD Notes:  This workout can turn into a pretty long one simply based on your comfort with box jumps.  Make sure to pick a scale that will let you keep moving steadily.  Either stepping up or decreasing height or reps should let you get through in about a minute for the first round and no more than 2 in each additional round.

Open Notes:  The sign up sheet for the in house CrossFit Open is on the door at the gym.  Please sign up by the 18th so we can put together teams in time for the first event!  For more info on it, check out this post.

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 150214.

Community Notes:  Happy Birthday Jen C and Lindsey!!

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

Then

5×10 snatch grip high pulls

WOD Notes:  Compare to 141115.

Community Notes:  Happy Birthday Vollmer (Todd)!