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)!

“Open 14.4”

AMRAP in 12 minutes of:

• 60 cal row
• 50 toes to bar
• 40 wallballs (20/14# to 10/9′)
• 30 power cleans (135/95#)
• 20 muscle ups

WOD Notes:  For the official rules of this workout and scaling options, you can check out the games page HERE.   For ICA results, compare to 140320.

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

• Back squat (155/105#)
• Burpees

Schedule Notes: We are expecting snow tonight. Please check the blog in the morning before driving in. If we need to cancel the 6:15am we will post to the blog by 5:30am.

Snatch balance 1-1-1

Then

High hang snatch 3-3-3-3-3

WOD Notes:  This is a shoulder intensive workout.  There are several options for scaling.  The immediate options are to swap hang snatches for power or muscle snatches which are much more reasonable on shoulders with mobility issues.  Beyond that we can work shoulders using DB presses or steer clear of overhead work altogether by working cleans. Either way, come on in!

Community Notes:  Happy Birthday Chase!

EMOM for 20 minutes of:

• 3 power cleans (155/95#)
• 3 front squats (155/95#)
• 3 push jerks (155/95#)

WOD Notes:  The not to exceed percentage in this workout is 70% of your max push jerk as that will likely be the limiting factor.  If you cannot sustain the EMOM (every minute on the minute) pace, finish with an AMRAP (as many rounds as possible).  For a WOD demo, click here.

Community Notes:  Happy Birthday Daria and Chuck!!

Back squat 1-1-1-1

then

Push Jerk 5×5

WOD Notes: Today we’ll hit a quick, heavy 1 rep back squat, then spend a bit more time building our upper body strength and speed with 5 sets of 5 push jerks. You will complete a set of push jerks every 2 minutes, at approx. 75% of your 1RM.

Community Notes: Good luck to all our masters athletes competing at the Master’s Arctic Blast (Central Bucks CrossFit)! We’re rooting for you, Boelker, Erin, Dan, Jenn, Jimbo, Jen, Erik P, Peggy, and Todd!

Happy Birthday Patrick S!

Complete 3 rounds for time of:

• 60 sit ups
• 40 KB swings (53/35#)
• 20 pull ups

Reminder:  Jon Herting (PT) will be at the gym tomorrow (Saturday) during classes.  If you’ve got a nagging issue, set up an appointment with him by calling 484-800-8186.

Community Notes:  Happy Birthday Jenn!

Front Squat 1-1-1-1

Then

Clean, Hang Clean complex 1-1-1-1

WOD Notes:  With all the Olympic work we’re going to be doing, it is important to keep up with squats.  The one rep max front squat to start this work out should only take about 1o to 15 minutes to attain and should not be a true max. Get up to something heavy that doesn’t require much mental prep and then move on to the clean work.

Reminder:  Physical therapist Jon Herting will be holding office hours this Saturday at ICA!  If you are interested in him working with you, call and schedule a session with him at 484-841-8186.

Complete 3 rounds for time of:

• 800m run
• 15 box jumps (30/24″)
• 15 push presses (115/75#)

Meat Notes:  I’ll be putting in the order to Daryl Rineer of Rineer Family Farms tomorrow (Wednesday) morning.  If you want to place a meat order, tonight is your last chance. Sign up sheet HERE.

Event Notes: We’ll be holding our annual Valentine’s Day Partner WOD on Saturday February 13! Bring your significant other, a friend, a child (over the age of 12, please) or any guest of your choice to WOD with you.  The workout is beginner friendly, and guests are free!! If both partners are ICA members, only one needs to sign up. If you don’t have a partner, we’ll find you one! We will add a 10:30 class if the 8:30 and 9:30 fill up.

Community Notes:  Happy Birthday Bob Brown!

AMRAP in 10 minutes of:

• 10 deadlifts (155/105#)
• 5 front squats (155/105#)
• 30 double unders

WOD Notes:  This is a fairly short burner of a WOD.  Rx means completing the barbell movements as a complex (you can’t put the bar down until all 15 reps are done).

The day has finally arrived!

• Back Squat 1-1-1
• Bench Press 1-1-1
• Deadlift 1-1-1

The order of events is:

• 7:00 to 8:00 am – open gym/warm up/weigh in for Wilkes division
• 8:00 am – going over rules
• 8:30 am – first heat of both men’s and women’s back squats begin
• 9:30 am – chili pots will be uncovered and the tastings can begin. Please bring a serving spoon if you’re bringing chili!

The approximate heat schedule is listed HERE.  If you are planning to lift but your name isn’t on the sheet, please post your name and opening lifts to comments ASAP.  Note that the heats have been reduced from 3 to 2 with some time changes.  The excel sheet has 3 tabs: men’s, women’s and heat times.

Community Notes:  Happy Birthday Katie N!

Snatch 2-2-2-2-2-2

Then

20 weighted box jumps NFT

WOD Notes:  Even though this is a max effort lift it is perfect for the day before the meet.  A full snatch is great for working mobility at weights that usually don’t leave you very sore.  If you are concerned, come in and do all 6 sets at one weight around 75% of your max.  Advanced athletes should be trying to do these snatches touch and go.  Anyone with shoulder issues will do power snatches, muscle snatches or cleans.  Get ready for Saturday!

Saturday Notes:  For anyone looking to work out on Saturday but can’t make the meet we are having open gym hours from 7:oo to 8:00 am.  Remember there are now two classes on Sunday!

Meat Notes:  Reminder the sign up sheet is HERE for meat orders!

Complete 3 rounds, each for time of:

• 500m row
• 25 push ups
• 15 toes to bar

WOD Notes:  This is an interval workout which means we’ll go fast for a short period of time followed by some rest.  Choose a push up scale that will take 3 or fewer sets to complete each round.  We are going to be setting off a round every 6 to 8 minutes depending on rower availability.

Community Notes: Happy Birthday Tobin!

Split Jerk 1-1-1-1-1-1

Then

5×5 behind the neck presses

WOD Notes:  The split jerk is one of the fastest and most complex shoulder movements that we do.  With that in mind, it would be good to have a solid base of shoulder press, then push press, then push jerks before you go heavy on split jerks.  Finding a 1 rep max of any of the above movements would be perfect today!  Compare to 150529.  The behind the neck presses rely on mobile shoulders and keeping your shoulder blades retracted as hard as you can.  If they cause pain or discomfort, switch to DB shoulder presses.

The 5:15 am class is cancelled today.  All other classes are still on!

“Karen”

Complete for time:

• 150 wall balls (20/14 to 10/9′)

WOD Notes: One of the original CrossFit benchmark ladies! The recommended time domain for this workout is under 12 minutes, and there will be a 15 minute cap.  Compare to 150210.

Complete in any order, NFT:

• 50 yds yoke carry (Zercher, front rack or back rack)
• 40 yds handstand walk
• 30 GHD sit ups or reverse hyper swings 
• 20 Turkish get ups (10R/10L)
• 10 front levers or skin the cats
• 5 rope climbs (legless if you’re game!)

WOD Notes:  Today’s workout is a chance to work some of the more obscure skills in the gym that won’t leave you physically devastated for tomorrow’s potential meet.  If you’ve never done full range of motion GHD sit ups, DO NOT DO 30 OF THEM!  Start to learn the technique and go for 1/4 ROM or 1/2 ROM until it feels good.  Remember your high socks for the rope climbs.  The sub for handstand walking will be handstand holds against the wall or DB overhead carries.

Hat Notes:  We almost have enough preorders to get the ICA beanies.  If anyone is planning on buying one ($20) but hasn’t yet, please fill out the form HERE.

Teams of 2 complete 100-50 reps of each for time:

• box jumps (24/20″)
• wallballs (20/14# to 10/9′)
• sit ups
• mountain climbers

WOD Notes:  In this workout, you’ll go through with a partner completing 100 of each movement before moving to the next.  Once you’ve made it through, you’ll go back to the top and complete 50 of each.  The workout must be done in this order but you may break up the reps any way you like. Reps for mountain climbers go for each leg (200 for round 1, 100 for round 2).  Go fast!

CrossFit Football Notes:  Good news!  We are adding a second CrossFit Football class to our schedule at 9:00 am on Sundays.  For those that don’t know, we design the ICA programming with a specific plan on Monday, Tuesday, Wednesday, Friday and Saturday.  On Sundays we go to crossfitfootball.com to find a workout that looks enjoyable and fits with our general methodology.  CrossFit Football is usually heavier, shorter and faster than most workouts.  That said, it does not necessarily fit with our day to day programming and that should be taken into account when deciding which workouts to attend.  As usual, please don’t sign up in advance unless you are certain you will attend.  If you can’t attend, please remove your name as soon as possible.

Power Meet Details:  ALL SATURDAY CLASSES ARE CANCELLED because of the power meet! The weigh ins for the Wilkes division can happen anytime between now and Friday evening.  We’ll put out a heat list with approximate times Friday night.  In the meantime start thinking about your opening lifts for back squat, bench press and deadlift.  Please fill them in on the sign up sheet in the next couple days.  The general philosophy in a lifting competition is to shoot for about 90% (or a lift you are certain you can lift) on the first attempt, something just under a PR on the second attempt and then something just over a PR for the third attempt.  You can choose the second and third weights, once the meet begins and you know how the first lift feels but we’d like to know the first attempt so we can put you in the appropriate heat.  For example, if your PR deadlift is 200#, it would be wise to open at 180, then hit 195 on the second attempt and if that feels good go for 200 or 205 on the third.

Community Notes:  Happy real birthday to Murray!

Skill Work:  chest to bar pull ups

Then

Complete 5 rounds for time of:

• 5 power clean and jerks (155/105#)
• 10 chest to bar pull ups

WOD Notes:  After some warm up we’ll spend 5 to 10 minutes working toward developing chest to bar pull ups.  The order of evolution is ring row, strict banded pull up, strict pull up, kipping pull up, chest to bar pull up.  Then storm through this CrossFit classic as fast as possible!  The power clean and jerks should take less than 30 seconds for the first few rounds.

Meat Notes:  Daryl Rineer of Rineer family farms will be delivering some more meat to the gym!  He has 1/8ths of beef ($395), 1/2s of hogs ($350) or 40# of chicken ($195).   The meat should be arriving in late February (pigs might be March).  The order sheet is HERE.  Please put your name and how many of each animal you would like.

Hat Notes:  We are finally getting ICA knit beanies made!  They are the classic ICA burgundy with the white ICA emblem embroidered on the front.  There is a sample hat (no emblem yet) on the desk at the gym if you want to see it.  If we can get 30 hats preordered, we’ll place the order!  The hat order sheet is HERE.

Community Notes: Happy Birthday Murray (a day early, sorry Murray)!

Power Snatch 1-1-1-1-1-1

Then

Power Clean 1-1-1-1-1-1

WOD Notes:  Today will be the last heavy lifting day before the meet on Saturday.  Please sign up if you are attending!  If you are concerned with the power snatch, we can work muscle snatches which offer less stress on the shoulder or skip snatches altogether and just clean.  Compare both lifts to 150606.

Other Notes:  We are happy to announce that PT Jon Herting will be holding office hours at ICA on Saturday, Feb 6, 2016.  Jon has worked with several ICA athletes already and has gotten great reviews and routinely works with athletes both recreational and professional.  If you have a nagging pain, it wouldn’t be a bad idea to check him out!  He does take insurance and you can call to set up an appointment at 484-800-8186.

Complete for time:

• 800m run
• 40 toes to DB
• 40 ring dips
• 400m run
• 20 toes to DB
• 20 ring dips
• 200m run
• 10 toes to DB
• 10 ring dips

WOD Notes:  A toe to DB is similar to a horizontal toe to bar.  Lie on your back holding on to a DB above your head (on the floor) and bring your feet to the DB.  The goal is to primarily hinge at your hips for this movement.  Excessive movement of the shoulder joint can cause neck pain which we don’t want.  Scale the ring dip reps to make the first round doable!  Compare to 130125.

3 rounds of:

• 75 double unders
• 15 box step ups L (24/20″)
• 15 burpees
• 15 box steps ups R (24/20″)

WOD Notes:  The double unders can cause the largest fluctuations in time domain for this workout.  The goal should be to accomplish your first round of jump rope in 3 to 4 sets, not more than 2 minutes.  We can decrease the total DU count or you can switch to single unders and double or triple the reps.

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

1. Fight Gone Strongman – stone to shoulder, keg presses, tire flips, weighted pullups, farmer carries
2. DB bench press 5×10 then max consecutive wallballs (20/14# to 10/9′)
3. Complete 6 rounds for time of: 4 HPC (185/115#), 4 split jerks (185/115#), 4 broad jumps, rest 45s
4. With a 12 minute clock complete 1000m row then an ascending ladder by 3’s of KB swings (53/35#) and MB cleans (20/14#)
5. Alternating EMOM for 20 minutes of: 2 cleans (75%), 8 pull ups and 8 push ups
6. Back Squat 1-1-1-1-1-1-1 (5s eccentric phase)

Reminder:  Coach Kehl will be running a CFE class tomorrow at 4:30. Check the comments for the workout and sign up in mindbody if you plan to attend!

Back Squat 1-1-1-1-1-1-1 (5s eccentric phase)

Then

Goal setting!

WOD Notes:  The back squat today will be a 1 rep max with a slow eccentric (lowering) phase.  The goal beyond the strength gains will be to give you an idea of what to lift on the 23rd at the power meet.  If you have any questions of depth on your squat, this is a perfect time to figure it out!  Once you are done, the goal setting can begin.  We’ll have cards at the gym to fill out.

Alternating EMOM for 20 minutes of:

• 2 cleans (75% 1RM)
• 8 pull ups, 8 push ups

WOD Notes:  EMOM stands for every minute on the minute.  This means during the first minute, you’ll complete 2 cleans.  During the second you’ll complete 8 pull ups and 8 push ups.  Continue alternating until you get through 10 rounds of each.

With a 12 minute running clock:

• 1000m row
• then ascending ladder by 3’s of KBS (53/35#) and medball cleans (20/14#)

WOD Notes:  You’ll start at time zero with a 1000m row.  Then in the remaining time rack up as many KBS and MBC as possible using the rep scheme 3-3, 6-6, 9-9… etc.  The row should be a true sprint!

2016 Notes:  This Wednesday will be goal setting day!  We will have 15 to 20 minutes built into the end of classes to help figure out some goals for 2016.  Make sure to check your card from last year and see if there is anything you want to improve upon or carry over!

Dumbbell bench press 5×10

Then

Max consecutive wallballs (20/14# to 10/9′)

WOD Notes:  This is a volume bench press day.  Safety is paramount!  Make sure there are no dumbbells around a bench when you are getting ready to use it and don’t drop dumbbells to the floor when finished.  Sit up with them under control or have your partners lift them off your body.

“Fight Gone Strongman”

• Keg Presses
• Stone to shoulder
• Farmer Carries
• Tire Flips
• Weighted pull ups

WOD Notes:  The “fight gone-” style of workout means you spend 1 minute at each station completing as many reps as possible.  After all 5 movements have been completed, you rest 1 minute.  Repeat for a total of 3 rounds.  There are no prescribed weights as we are going to have a lot of equipment out and expect you to challenge yourself to go heavy today.  There will be lots of options!

Complete for time:

• 15 thrusters (135/85#)
• 9 muscle ups
• 12 thrusters (135/85#)
• 7 muscle ups
• 9 thrusters (135/85#)
• 5 muscle ups

WOD Notes:  Pick a thruster weight that will allow you to finish each round in 3 or fewer sets.  NEVER FAIL A THRUSTER!  The sub for muscle ups today will be strict pull ups and ring dips.  You should choose a number that will take 1.5 to 3 minutes for the set of 9.

Deadlift 2-2-2-2-2

Then

5×10 Romanian deadlifts (50% 2RM)

Community Notes:  Happy Birthday Caba!

Complete 30-20-10 reps for time of:

• box jumps
• toes to bar
• power clean and jerks (95/65#)

WOD Notes:  The goal of this workout is to take about 12 to 20 minutes.  Feel free to cut back toes to bar to 15-10-5 or any other rep scheme that makes it more reasonable.  You should be able to string 5 to 10 clean and jerks in a row even when tired.

Community Notes:  Congratulations to Pugh on the birth of his son Anderson Albert Pugh!

“Partner Eva”

5 rounds for time of:

• 800m run
• 30 KB swings (70/53#)
• 30 pull ups

WOD Notes:  Partners must combine to complete Eva.  You can break up the work any way you like but both teammates must complete part of each movement in each round.  Meaning you can have one partner run 600m and the other run 200 but you can’t have one person take the whole 800.

Back Squat 5-5-5-5-5

Then

10 high box jumps

“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.  Coach Kehl is running a CFE today at 10:00.  Sign up in MindBody if you plan to attend.  Compare to 141231.

Community Notes:  Happy Birthday Danielle!

Tabata:

• Double unders
• Ring rows
• 10 yd shuttle run
• Slam balls (40/30#)

Skill:  Toes to bar

• Beginner – 20 attempts
• Intermediate – 5×5
• Advanced – 5×15

WOD Notes:  Tabata is a style of workout that consists of eight 20 second intervals with a 10 second break after each one.  For today’s workout you will complete all 8 rounds of a movement before moving on to the next movement. You will post 4 scores, one for each movement. Today’s catch — your score for each movement is the FEWEST number of reps you did in any of the 8 rounds.

Skill Notes: Every year in the February to March time frame there is a worldwide CrossFit competition called the Open, which many of our members participate in. Over the last 5 years the same basic movements have been used over and over again.  To help everyone get ready for the Open, we’ll include some of these movements as skill work over the next 6-8 weeks. If you don’t have the skill listed, you should be practicing and trying to get that first rep. If you have the skill, work on making it faster, more efficient, or linking more together.

Community Notes:  Happy Birthday Brian W!

AMRAP in 14 minutes of:

• 10 handstand push ups
• 10 back squats (60% 1RM back squat)
• 10 burpees

WOD Notes:  Back squats will be taken from the floor.  If you cannot get the weight onto your back from the floor, scale to front squats and use 50% of your 1RM.

Schedule Notes:  As of now the 9:30 am class on Jan 1 is full with both waitlist spots taken.  If we opened an 8:30 am as well, would it be helpful?  Post to comments if you’d like one.  If there are enough takers, we’ll schedule a second class.

Deficit Deadlift 1-1-1-1-1-1-1

Then

25 glute hamstring raises (or GHR)

WOD Notes:  The goal today is to work your way to a training 1 rep max from a deficit.  Anyone with flexibility issues should not go from a deficit and should consider lifting the bar from an elevated position.  We are 4 weeks out from the ICA power meet (more details to come this week) and every lifting day should prioritize perfect movement over maximal weight!