Teen & Youth Program – Summer 2026

đŸ’„ Teen & Youth Strength & Speed: Summer Starts June 15!

Summer is almost here, and that means it’s time for one of our favorite ICA traditions – the summer Teen & Youth Program!

Our Teen Strength & Speed (ages 13–17) and Youth Strength & Speed (ages 8–12) programs are built to develop strength, explosive power, speed, coordination, and mobility in a safe, fun, and encouraging environment. Whether your child is brand‑new to training or already deep into their sport, our coaches know how to meet them where they are and help them level up.

More than just workouts, these sessions build:

  • A lifelong love of movement
  • Confidence in and out of the gym
  • Solid technique and training knowledge
  • Athleticism that carries over to every sport

Our summer session kicks off June 15, and we’re ready to help your kids have their strongest, fastest, fittest summer yet — and return to their fall sports fitter than they left.

Details

Dates: June 15 – August 14

Class Times: We offer a mix of evening and daytime classes to fit every schedule!

Youth Program (Ages 8 – 12)

  • Monday: 7:00 – 7:45 PM
  • Tuesday: 10:30 – 11:15 AM
  • Thursday: 10:30 – 11:15 AM

Teen Program (Ages 13 – 18)

  • Monday: 7:00 – 8:00 PM
  • Tuesday: 10:30 – 11:30 AM
  • Wednesday: 7:00 – 8:00 PM
  • Thursday: 10:30 – 11:30 AM — FREE SESSION! The Thursday Teen class does not count toward class totals. It’s available to all Phoenixville area Teens — no ICA membership required. For safety and liability, we require all participants to sign a waiver and register in advance. Contact John (info@ica-strong.com or 717-794-8226) for details.

Pricing:

  • 1x/week (5 classes/month) – $88/month
  • 2x/week (9 classes/month) – $131/month
  • 3x/week (14 classes/month) – $165/month

Contact Us

Reach out to John at info@ica-strong.com or 717-794-8226 (text or call) with questions or to enroll!

 

Daily WOD – Feb 8, 2016

Pugh goes for an L-sit rope climb!
Pugh goes for an L-sit rope climb!

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!

Football WOD – Feb 7, 2016

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!!

Daily WOD – Feb 6, 2016

Anthony hoisting the yoke!
Anthony hoisting the yoke!

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!

The CrossFit Open – Registration is Live!

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Even if you’re new to CrossFit, chances are you’ve heard of the “Open.” The 2016 CrossFit Open season is upon us!! Read below to learn more about the Open and how you can get involved.

What is the “Open?”

Officially, the Open is the first level of competition for athletes to qualify for the CrossFit Games.  However, for 99.999% of CrossFitters, the Open is simply a once-a-year opportunity to push yourself to new limits, experience the intensity of competition, and see how you stack up against CrossFitters around the world. (Last year, over 200,000 people registered for the Open!) To learn more about the CrossFit Games check out these links:

When is the “Open?”

The Open season runs for 5 weeks, from February 25 – March 28.   Every Thursday night an Open workout will be posted to the Games website at 8:00pm. Registered athletes will have until that Monday at 8:00pm to complete the workout and post their scores online.  All scored are validated either by video submission or by the affiliate owners.

When and Where Can I do the Open WODs?

At ICA, we will run the Open WODs on Fridays during all 7 classes. You DO NOT need to be registered for the Open to attend class and complete the workouts!  However, if you are a registered athlete and can not make it to a Friday workout, please let us know as soon as possible.

In-House Open Competition

For the first time ever, we’re running an in-house team competition based on the Open WODs. You do not need to officially register for the Open in order to compete on a team… but we strongly encourage it! Add your name to the sign up sheets on the door by FEBRUARY 18 at the latest if you want in. In general here’s what to expect:

  • We’ll divide the gym into “super teams” of 10+ athletes. (The number of teams will depend on how many athletes sign up.)
  • You can complete the workouts Rx or using the official scale, but the lowest Rx score will rank above the highest scaled score.
  • You’ll earn points for your team each week based on how you rank within ICA.
  • More details will be posted, along with the team rosters, the week of Feb 22.
  • There is no cost to participate in the in house competition!

Other FAQS:

1. What if I need to scale an Open WOD?

Official scaled versions are available for all Open workouts, so athletes can choose the programming that best matches their abilities. Choosing the scaled version of the workout one week will not prevent an athlete from doing the next workout as prescribed.  However, even one rep of the prescribed version of the workout will be ranked ahead of the best score of the scaled version of the workout.

2. What about Masters?

There are Masters divisions in 5 year increments for athletes over the age of 40. Each age bracket will have its own version of the Open WOD.

3. Okay, I’m in. How do I register?

Register on the CrossFit Games website. Remember to choose CrossFit Phoenixville as your affiliate!! Registration is $20.

Daily WOD – Feb 5, 2016

Welcome Vinnie!
Welcome Vinnie!

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!

Make Up Day – Feb 4, 2016

The new ICA hats are in!  If you preordered, come in and pick it up.  There are extras for anyone who wants to buy one ().
The new ICA hats are in! If you preordered, come in and pick it up. There are extras for anyone who wants to buy one ($20).

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

  1. Snatch 2-2-2-2-2 then 20 weighted box jumps NFT
  2. Back Squat 1-1-1, Bench Press 1-1-1, Deadlift 1-1-1
  3. AMRAP in 12 of 15 slam balls (40/30#), 20 yd plate pinch farmer carries (45/25#), 15R/15L Russian twists
  4. AMRAP in 10 minutes of 10 deadlifts (155/105#), 5 front squats (155/105#), 30 double unders
  5. Complete 3 rounds for time of: 800m run, 15 box jumps (30/24″), 15 push presses (115/75#)
  6. Front Squat 1-1-1-1 then clean/hang clean complex 1-1-1-1-1

Reminder:  CFE is being held tomorrow at 4:30 by coach Kehl.  Check the blog short to see what the workout will be!

Daily WOD – Feb 3, 2016

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.

Daily WOD – Feb 2, 2016

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!

Power Meet Results

Stuart: chili cookoff champion!
Stuart: chili cookoff champion!

Thanks to everyone who came out to make the first annual power meet a great success!  The event was held in the form of a power meet but was really a test of the last 3 months of training.  There were too many PR’s to count even under the strictest of standards. The complete list of results are listed HERE.  For anyone who isn’t on facebook, Smith was kind enough to snap a bunch of pictures which you can find HERE.

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The pound for pound champions!
The pound for pound champions!

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The heaviest lift champions!
The heaviest lift champions!

 

 

Daily WOD – Feb 1, 2016

Joe W. with a narrow miss on a 300# power clean!
Joe W. with a narrow miss on a 300# power clean!

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).

Power Meet – Jan 30, 2016

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!

Daily WOD – Jan 29, 2016

Dani catching the bar in a good position!
Dani catching the bar in a good position!

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!

 

 

Make Up Day – Jan 28, 2016

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

  1. Complete in any order NFT 50 yd Zercher carry, 40 yd handstand walk, 30 GHD sit ups, 20 TGU, 10 front levers, 5 rope climbs
  2. “Fight Gone Worse” – DB thrusters (50/30#), power snatches (95/65#), box jumps (20/16″), push presses (95/65#), row (1cal=1rep)
  3. “Karen” – Complete 150 wallballs for time (20/14# to 10/9′)
  4. Split jerk 1-1-1-1-1-1 then 5×5 behind the neck presses
  5. Complete 3 rounds each for time of 500m row, 25 push ups, 15 toes to bar

Reminder:  Saturday classes are cancelled for the rescheduled powerlifting meet!

CFE:  Coach Kehl will be running CFE tomorrow at 4:30.  Sign up in mindbody if you plan to attend and check the blog for the workout!

Daily WOD – Jan 27, 2016

Moira catching a solid clean!
Moira catching a solid clean!

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!

Daily WOD – Jan 26, 2016

Chris throwing some heavy weight around!
Chris throwing some heavy weight around!

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.

Daily WOD – Jan 25, 2016

So much fitness!
So much fitness!

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.

Football WOD – Jan 24, 2016

ICA will be open today for the 10:00 am only!  Please remove your name from the sign up if you are not going to attend.  A snow emergency is still in effect for Phoenixville which comes with a hefty fine if you get stuck.  Be careful out there.

“Fight Gone Worse”

Complete 3 rounds of 1 minute of work at each station:

  • DB thrusters (50/30#)
  • Power snatch (95/65#)
  • Box jumps (20/16″)
  • Push presses (95/65#)
  • Row (1 cal = 1 rep)

Rest 1 minute after each 5 minute round.

Weather Notes:  Stay tuned tomorrow morning to see if classes are still on.  The gym can physically be opened but we don’t want to endanger ICAers or hinder the progress of the street crews by opening irresponsibly.  We’ll see conditions around 7:00 tomorrow and make a decision.

Power Meet!

This guy is ready!
This guy is ready!

UPDATE:  We are postponing the meet until next Saturday, Jan 30.  You’ve got another 7 days to get ready!

We are fairly certain the meet will be moved to either Sunday or next Saturday based on the current weather.  We’ll post a final call at 6:00 am tomorrow based on how much snow has actually fallen and what the forecast looks like.  If the meet is on, we will open the doors at 7:30 for warm up, go over rules at 8:00 and the first heat will kick off at 8:30 am.  Stay tuned and stay warm!  HERE is a link to the spreadsheet of heats and times.  Please note there are three sheets; men’s heats, women’s heats, and heat times.  They are color coded.

 

Daily WOD – Jan 22, 2016

Welcome Mike D AKA Dubs!
Welcome Mike W AKA Dubs!

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.

Make Up Day – Jan 21, 2016

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

  1. 3 rds of 75 DU, 15 step ups (L), 15 burpees, 15 step ups (R)
  2. 800m run, 40 T2DB, 40 ring dips, 400m run, 20 T2DB, 20 ring dips, 200m run, 10 T2DB, 10 ring dips
  3. 4 rds of 3 C&J (205/125), 6 lateral box jumps, 3 C&J, 100yd shuttle run, rest 90 sec. Then 50 chin ups for time.
  4. Power snatch 1-1-1-1-1-1 then power clean 1-1-1-1-1-1
  5. 5 rds for time of 5 C&J, 10 chest to bar pull ups
  6. Teams of 2 complete 100-50 reps of: box jumps, wall balls, sit ups, mtn climbers

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!

Community Notes: Happy birthday Tina!!

Power Lifting Meet Notes: We are keeping a close eye on the forecast for this weekend, but we’re not liking what we’re seeing so far. If we have to close the gym on Saturday due to snow, we hope the lifting meet can take place Sunday morning instead. Stay tuned for more details… we will make a call by 6am Saturday morning.

Daily WOD – Jan 20, 2016

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!

 

Daily WOD – Jan 19, 2016

Welcome Zach!
Welcome Zach!

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)!

Daily WOD – Jan 18, 2016

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.

Football WOD – Jan 17, 2016

Complete 4 rounds for time of:

  • 3 ground to overhead (205/125#, NTE 75% 1RM)
  • 6 lateral box jumps (24/20″)
  • 3 ground to overhead (205/125)
  • 100 yard shuttle run
  • Rest 90 seconds

Then

Complete 50 chin ups for time

WOD Notes: The 100 yd shuttle run will be completed as 4x25yd. The ground to overhead should be heavy – something you can’t touch and go, but you can get back on the bar within 5-10 seconds. Compare to CFFB WOD 160114.

Attendance Notes: Class is full; please remove your name by 8:00am if you can no longer attend. If you make the waitlist, you can attend class!

Daily WOD – Jan 16, 2016

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.

Daily WOD – Jan 15, 2016

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.

Make Up Day – Jan 14, 2016

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!

 

 

Daily WOD – Jan 13, 2015

Hats of to Tina for hitting her first strict pull up!!
Hats of to Tina for hitting her first strict pull up!!

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.

Daily WOD – Jan 12, 2016

Andrew knocking out some MB cleans!
Andrew knocking out some MB cleans!

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.

Daily WOD – Jan 11, 2016

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!

 

Daily WOD – Jan 9, 2015

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.

Daily WOD – Jan 8, 2016

“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!

First Ever ICA Power Meet/Chili Cook Off

Joe W hitting a 50# deadlift PR!

Here is the info you’ve been waiting for!  On January 23, we’ll be holding an in house powerlifting competition and chili cook off.  The details are below:

What:  Power lifting as a sport consists of 3 events; back squat, bench press and deadlift in that order.  You will be given 3 attempts at each lift and the highest successful lift will be scored.  The “total” will be your highest from each lift added up.  This is how lifters will be ranked.

When:  Saturday, Jan 23.  Gym opens at 7:30 for warm ups, rules and briefing at 8:00 am, first flight of lifters kicks off at 8:30 am.  We hope to have everything wrapped up by noon.  Please sign up by Jan 16 so we can plan accordingly.  There will be a sign up sheet on the door at the gym!

Who:  Any ICAer with a 2x/week or unlimited membership!

Where: ICA!

Why:  Why not!?  If you are an experienced ICAer then this is a great chance to see where your lifts stand in a friendly and competitive setting.  If you are brand new then this is a great chance to establish a strength baseline for yourself and meet the rest of the ICA community.  We highly encourage you to show up and lift some weight.  It would also be a great way to try out a competition for the first time!

Other Details:  There will be 2 divisions in this meet: Open and Wilks.  The Open division is straight up who can lift the most weight for bragging rights, no weigh in required.  The Wilks division takes into account an athlete’s bodyweight by assigning a coefficient by which your score will be multiplied.  Higher bodyweight means a lower coefficient and a lower score.  Anyone in the Wilks is also eligible for the Open.  Men’s and Women’s winner’s of the Wilks division will get a sweet trophy!  For men’s Wilks coefficients click here, women click here.

Rules:

  • Squat – The lifter will take the bar off the rack and begin the squat.  Judge calls “up” once the athlete hits depth and “rack” once the athlete has stood up under control.
  • Bench – The lifter can lift the bar off the rack or have assistance.  Lower the bar to the chest, Judge calls “press” after a brief pause on the chest and “rack” once the bar is locked out and held under control.
  • Deadlift – Sumo or conventional are allowed.  The bar must move up to lock out with full hip extension without any pauses along the way.  Once the judge calls “down”, the athlete must lower the bar to the ground under control.

Make Up Day – Jan 7, 2016

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

  1. Back Squat 5-5-5-5-5 then 10 high box jumps
  2. “Partner Eva” – 5 rounds for time of 800m run, 30 KB swings (70/53#), 30 pull ups
  3. Complete 4 rounds for time of 6 DB snatch, 20 yd oh carry, 12 burpees then switch hands
  4. Complete 30-20-10 reps for time of box jumps (24/20″), toes to bar, power clean and jerks (95/65#)
  5. Deadlift 2-2-2-2-2 then 5×10 RDL (50%)
  6. Complete for time 15 thrusters (135/85#), 9 muscle ups, 12 thrusters (135/85#), 7 muscle ups, 9 thrusters (135/85#), 5 muscle ups

Reminder: Coach Kehl is running CFE tomorrow at 4:30. Sign up in mindbody if you plan to attend.  Check the comments for the workout!

 

Daily WOD – Jan 6, 2016

Jimbo ripping through some cleans!
Jimbo ripping through some cleans!

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.

Daily WOD – Jan 4, 2015

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!

Football WOD – Jan 3, 2016

Complete 4 rounds for time:

  • 6 dumbbell power snatch – right
  • 20 yard overhead DB carry – right
  • 12 burpees
  • 6 dumbbell power snatch – left
  • 20 yard overhead DB carry – left
  • 12 burpees

WOD Notes: Compare to CFFB WOD 151229. Go as heavy as you can with snatches being touch-and-go. Typical Rx-ers should be around 60/35#. Feel free to sub a KB for the dumbbell for some extra spiciness.

Attendance Notes: Class is currently full! Remove your name ASAP if you are registered and can no longer attend. Current roster posted to comments.

Daily WOD – Jan 2, 2015

“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.

Daily WOD – Dec 31, 2015

“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!

Daily WOD – Dec 30, 2015

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!

 

Daily WOD – Dec 29, 2015

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.

Daily WOD – Dec 28, 2015

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!

Daily WOD – Dec 26, 2015

At home WOD:

  • 10 x 100m sprint

WOD Notes: This is a great at-home WOD, but be sure to warm up before hitting your first sprint! Estimate your 100m route, then run it at 70%, 80%, and 90% before your first real sprint. Start a sprint every minute.

Daily WOD – Dec 25, 2015

Paul Ritchie recovering from the second groin shot during dodgeball!
Paul Ritchie recovering from the second groin shot during dodgeball.  Merry Christmas!

EMOM to failure of:

  • 9 burpees (beginner)
  • 12 burpees (intermediate)
  • 15 burpees (advanced)

WOD Notes:  Every minute on the minute complete your set of burpees.  At the start of the next minute, complete the same number of burpees.  Continue doing so until you cannot complete the burpees in the minute.  Post total burpees completed (as well as what your set was) to comments!

Daily WOD – Dec 24, 2015

Tom S. and Dave trying to dodge!
Tom S. and Dave trying to dodge!

At home WOD:

Complete 5 rounds for time of:

  • 25 sit ups
  • 20 jumping squats
  • 15 push ups
  • 10 mountain climbers (20 each leg)
  • 5 inverted burpees (rolling sit up to handstand hold)

WOD Notes:  Try to knock out this workout some time today and post time to comments.  Coach Kehl is running one CFE class this morning at 8:00.  It is currently full so please pull your name out if you can’t attend!

Daily WOD – Dec 23, 2015

Dan E
Dan E’s legendary neck vein!

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

Then

50 floor presses (50% 1RM)

WOD Notes:  The purpose of today’s workout is to give people an idea of what you can lift in the upcoming ICA power meet.  A competition bench press means that you pause briefly with the bar on your chest to make sure that there is no bounce off your chest.  It typically drops your max weight by up to 10%.  This is the standard to which you’ll be held in the meet!

Daily WOD – Dec 22, 2015

Missy hitting a heavy squat!
Missy hitting a heavy squat!

“3 Little Girls”

  • “Little Karen” – 75 wallballs for time (20/14# to 10/9′)
  • “Little DB Izzy” – 30 DB power snatches for time (70/50#, alternating hands)
  • “Little Helen” – 1 rounds of 400m run, 21 KB swings (53/35#), 12 pull ups

WOD Notes: There will be a rest between each station.  We will set off a new workout every 9 minutes with a 6 minute cap on each workout, guaranteeing at least 3 minutes of rest.

Daily WOD – Dec 21, 2015

Duris knocking out push ups in front of little Isabella!
Duris knocking out push ups in front of his little Isabella!

Complete 10 rounds for time of:

  • 10 deadlifts (185/115#)
  • 3 muscle ups

WOD Notes:  The sub for muscle ups today will be 6 shoot thrus.  Anytime you perform 100 deadlifts in a workout you need to be sure you are using glutes and hamstrings as the primary movers.  If you feel something in your back early on, change the movement so there is zero pain.  Consider switching to sumo or lifting off a platform to make sure your spine remains neutral right out of the gates.  There will be a 20 minute cap on this workout.

Football WOD – Dec 20, 2015

IMG_2351

Welcome Tobin (orange) and Nicole (grey) who both took on the 12 days of Christmas as their first ICA class!  Photobomb credits to Tom S. and Ron!
Welcome Tobin (orange) and Nicole (grey) who both took on the 12 days of Christmas as their first ICA class! Photobomb credits to Tom S. and Ron!

Complete 6 rounds for time of the complex:

  • 5 hang power cleans (185/115#)
  • 7 front squats (185/115#)
  • 3 push jerks (185/115#)

The above complex must be done unbroken.  For every drop mid set, complete a 10 burpee reward after the 6 rounds are done.  Score is total time to complete 6 rounds plus any burpees collected.

WOD Notes:  Posted on CFFB on 151218.

Daily WOD – Dec 19, 2015

“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 10â€Č)
  • 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: 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 141220.
Warm Up:  There will be no coach-led warm up tomorrow. Athletes are responsible for showing  up 20-30 minutes before your scheduled heat to get warmed up, decide on scales, and practice the movements.  We’ll be opening the gym around 6:45/7:00am.
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!
WOD Notes:  Happy 21st Birthday Chloe!!  You can now enjoy your first beer!

Make Up Day – Dec 17, 2015

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

  1. Power Clean 8×2 (80%) then 3x8R/8L DB muscle snatch
  2. Teams of 4 complete 5k run, pull ups and box jumps.
  3. Complete 5 rounds for time of 5 power snatches (135/85#), 10 KB step ups (53/35#), 15 push ups
  4. EMOM for 12 minutes of 30 double unders, 5 front squats (135/95#)
  5. Banded bench press (30% 1RM) 9×3 immediately into max consecutive reps at 50% 1RM then 5×5 bent over rows
  6. “Cindy” AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats

Reminder:  There will be a CrossFit Endurance class with Coach Kehl tomorrow at 4:30. Sign up if you plan to attend!

Community Notes:  Happy Birthday Mike C!

Daily WOD – Dec 16, 2015

Welcome El!
Welcome El!

“Cindy”

AMRAP in 20 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes:  Usually the limiting factor in Cindy is the push up or pull up portion.  Feel free to change the rep scheme slightly to keep moving fast.  The goal should be to complete at least 10 rounds and we can modify the rep scheme t(3,6,9 or 4,8,12) to accomplish that goal.  Compare to 140107.

Daily WOD – Dec 15, 2015

Welcome Anthony!!
Welcome Anthony!!

Banded Bench Press 9×3 (30 to 40% 1RM)

Immediately after your group is done 9×3, load the bar to 50% 1RM and complete max consecutive reps

Then

5×5 barbell row (50% 1RM bench press)

WOD Notes:  The banded bench press today is designed to be done very fast (bar speed) as well as in a short time.  A group of 4 should have 9 sets done in around 12 minutes.  As fast as you can possibly swap out weights, start benching.  The bands are deceptively difficult, moreso than on deads and squats so plan to go light and fast!

Daily WOD – Dec 14, 2015

So many Kettlebellers!
So many kettlebellers!

EMOM for 12 minutes of:

  • 30 double unders
  • 5 front squats (135/95#)

WOD Notes:  EMOM stands for every minute on the minute which means you’ll have one minute to complete the two movements.  If you finish before the minute is up, you get to rest.  If you do not successfully complete the reps in one minute, continue on AMRAP style for the rest of the 12 minutes.  Anyone who can’t double under will do 20 lateral jumps over the bar.

12 days Notes: This Saturday is our annual 12 Days of Christmas WOD! For those who are new to ICA, click HERE to see a description of the workout in last year’s post. Please note that the heat time you sign up for in MindBody is when you start the workout; you should show up at least 20-30 minutes earlier to get warmed up.

Community Notes:  Happy Birthday Joanna!!

Make Up Day – Dec 10, 2015

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

  1. Complete for time: 800m run, 30 clean and jerks (70% 1RM), 800m run
  2. Bench Press 10-8-6-4-2 then 30 strict pull ups NFT
  3. AMRAP in 10 minutes of 3 power clean, 5 pull ups, 10 push ups, 15 squats
  4. Back Squat 2-2-2-2-2 then 3x5R/5L walking lunges (50%)
  5. Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 20 KB swings (53/35#), 10 burpees
  6. Complete 15-3 thrusters (115/75#) with 1-5 rope climbs.

Reminder:  CrossFit Endurance is on at 4:30 with coach Kehl today!

Daily WOD – Dec 9, 2015

Complete for time:

  • 15 thrusters (115/75#)
  • 1 rope climb
  • 12 thrusters (115/75#)
  • 2 rope climbs
  • 9 thrusters (115/75#)
  • 3 rope climbs
  • 6 thrusters (115/75#)
  • 4 rope climbs
  • 3  thrusters (115/75#)
  • 5 rope climbs

WOD Notes:  WOD Notes: Remember your pants or long socks! There will be a 20 minute cap on this workout. Scale rope climb sets to either 1-2-3-2-1 rope climbs or 4 pullups per rope climb.  Compare to 121015.  Check out the pic on the compare to, quite timely!

Daily WOD – Dec 8, 2015

Complete 5 rounds for time of:

  • 20 wallballs (20/14# to 10/9′)
  • 20 KB swings (53/35#)
  • 10 burpees

WOD Notes:  We’ve got another medium length metcon today!  The goal should be to complete this in less than 15 minutes with a 22 minute cap.  I think the first round can be done in less than 90 seconds, who will prove me right?!

Daily WOD – Dec 7, 2015

Thanks to everyone who donated toward the Adopt-a-Families this year. We managed to cross off everything on their wishlist and give a great deal of giftcards as well!
2015 Adopt-a-Family gifts

Back Squat 2-2-2-2-2

Then

3x5R/5L Weighted walking lunges (50% 2RM back squat)

WOD Notes:  Today is a training max day.  You should increase weight each set of back squats starting around 80% of your max and working toward a training max.  A training max means you can safely move the weight and there is virtually no fear of failing the lift.  This is different than a competition max during which you are pushing the limits of failure.  Compare to 131217.

Community Notes:  Thanks to everyone who contributed to the two Adopted Families this year.  We managed to get everything off the kids’ wish lists plus we raised an additional 1,200 dollars!!!  The additional funds were used to purchase gift cards which will be distributed to ICA’s families as well as seven other families chosen by the Kelly Anne Dolan Memorial Fund Adopt-a Family Program!

Football WOD – Dec 6, 2015

AMRAP in 10 minutes of:

  • 3 power cleans (60% 1 RM)
  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD Notes: Compare to CFFB WOD 151130.

Other Notes: Class and waitlist are full as of the time of this post. PLEASE be kind to your fellow ICAers and remove your name asap if you do not plan to attend. We will post the final class list to comments in the morning. We have seen a number of athletes signing up and not showing up, which shuts other athletes out of class who really want to attend. Thank you for your consideration.

Daily WOD – Dec 5, 2015

Melissa P climbing the rope for the fist time!
Melissa P climbing the rope for the fist time!

Black Out Day

WOD Notes:  Come on in to find out the workout!  This is a lifting day and will be easy to complete at 7:30 open gym if you cant get into a class.  Please remove your name by 7:00 am if you cannot attend but are signed up.

Reminder:  All gifts, money, gift cards etc. for our adopt a families is due tomorrow!  We’ll be at the gym until 11:00 am and after that you can swing by our house to drop them off.

Daily WOD – Dec 4, 2015

Congratulations to Coach Kehl and his wife Rachael on the birth of Fiona Lynn on 12/3!
Congratulations to Coach Kehl and his wife Rachael on the birth of Fiona Lynn on 12/3!

Complete for time:

  • 800m run
  • 30 power clean and jerks (70% 1RM)
  • 800m run

WOD Notes:  This workout is designed to be in the 15 minute range.  The first run should be fast and you should be using a weight that you will need to drop every rep.  Try not to spend more than 8 minutes on the clean and jerks.  We can scale to power cleans for anyone who will be limited by shoulder issues.

Community Notes: Thank you to everyone who has dropped off gifts, gift cards, and money for our adopted families! We are extending the collection by a day, so now all donations are due to us by Saturday. (Drop off at the gym before 11am, or at our house in the afternoon/evening!)

Make Up Day – Dec 3, 2015

Jeff in the aftermath of a pretty rough workout!
Jeff in the aftermath of a pretty rough workout!

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

  1. Banded Box Squat 10×2 (60% bar, 30% band) then 5×10 Russian KBS (AHAP)
  2. 20 deadlifts (135/95#), 20 push ups, 20 power cleans (135/95#), 20 pull ups, 20 front squats (135/95#), 20 burpees, 20 push presses (135/95#)
  3. AMRAP in 2 minutes of: 3 thrusters (155/105), 6 T2B, 12 double unders.  Rest one minute and repeat for a total of 6 rounds.
  4. Complete 21-18-15-12-9-6-3 reps for time of: overhead squats (95/65#) and slamballs (40/30#)
  5. Partner Interval 3×5 minute AMRAPs with 3 minutes rest in between.  1) 10 Russian twists (25/15#) 2) 10 box jumps (24/20″), 3) 5 burpee plate jumps
  6. Sumo Deadlift 5×6 (80%) then 3×10 Zercher Deadlifts (30%)

Reminder:  There is no CrossFit Endurance class today.

 

Daily WOD – Dec 1, 2015

Cousin It knocking out some double unders!
Cousin It knocking out some double unders!

Partner Interval

AMRAP in 5 minutes of:

  • 10 Russian twists (25/15#)

rest 3 minutes then AMRAP in 5 minutes of:

  • 10 box jumps (24/20″)

rest 3 minutes then AMRAP in 5 minutes of:

  • 5 burpee plate jumps

WOD Notes:  In this style of workout, partner 1 will complete an entire set (say 10 Russian twists) then partner 2 will complete an entire set.  Complete as many as possible in 5 minutes, rest then get ready for the next movement.

 

Daily WOD – Nov 30, 2015

Welcome Jess M!
Welcome Jess M!

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

  • overhead squats (95/65#)
  • slam balls (40/30#)

WOD Notes:  This is a shoulder intensive workout that is meant to be in the 8 to 15 minute range.  There will be a 20 minute time cap.  Anyone limited by mobility or shoulder issues will do front squats instead of overhead squats.

Community Notes:  Happy Birthday EQ!!

Daily WOD – Nov 29, 2015

Tina swinging the 62!
Tina swinging the 62!

AMRAP in 2 minutes of:

  • 3 thrusters (155/105#)
  • 6 toes to bar
  • 12 double unders

Rest 1 minute and repeat for a total of 6 rounds.  Pick up each 2 minute AMRAP where the last one finished.

Notes:  There will be an 8:30 CFE class tomorrow held by coach Kehl in addition to the CrossFit Football class.  Remember to take you name out of class by 7:00 am if you can’t make it.

 

Daily WOD – Nov 28, 2015

713[1]

“Black Out Day”

20 reps for time of:

deadlifts (135/95#)

push ups

power cleans (135/95#)

pull ups

front squats (135/95#)

burpees

push presses (135/95#)

WOD Notes:  A black out day means you don’t know what workout we’re doing until you walk in the door.  Get ready for a good one!

Community Notes:  Happy Birthday Jen T!!

Daily WOD – Nov 27, 2015

KTN with a good chest to bar!
KTN with a good chest to bar!

Banded Box Squat 10×2 (60% bar, 30% band)

Then

5×10 Russian KB swings (AHAP)

WOD Notes:  The banded squats today are designed to be done for speed.  There should be a fairly slow eccentric phase until you completely sit on the box then extend as fast as you can.  AHAP = As heavy as possible.

Schedule Notes:  Tomorrow there will be classes at 5:15, 9:30, noon and 5:00.  All others have been cancelled.

Community Notes:  Happy Birthday Devlin!!

Daily WOD – Nov 26, 2015

running-turkey1

“The Firebird”

Complete 5 rounds for time of:

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

WOD Notes:  The sub for muscle ups is 2x pull ups and 2x push ups. You may sub an 800m row for the 800m run if running is not an option for you. Compare to 111126, 121111, 131128, and 141127.

Schedule Notes: We’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, 9:00 and 9:30. There will be no coach-led warm up, so please show up early to warm/mobilize. John and Nikki have a hard stop at 10:30am, so please scale as needed to ensure you can be out the door at 10:30am.

Other Notes: If you’re not up for an hour-long monster WOD, consider this shortened version:

“The Firebird Express”

5 rounds for time of:

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

Daily WOD – Nov 25, 2015

Caba grinding out some ring push ups!
Caba grinding out some ring push ups!

One board bench press 1-1-1-1-1-1

then

alternating tabata (4 rounds of each):

  • ring rows
  • strict toes to bar

WOD Notes:  A one board bench press means you will be benching with a 2×4 on your chest.  It limits the range of motion by the thickness of the board (about 1.5″).  This allows you to lift more weight than you typically could which gets your nervous system used to handling heavier loads.  It is also a nice sub for anyone with shoulder issues who have naturally limited ranges of motion.

Schedule Notes:  The ICA powerlifting meet is going to be held on Jan 23.  Mark your calendars and get ready to pick up some heavy weight!

Daily WOD – Nov 23, 2015

Hats off to Kelly D for hitting her first strict pull up!
Hats off to Kelly D for hitting her first strict pull up!

AMRAP in 14 minutes of:

  • 30 box jumps
  • 50 wallballs (20/14# to 10/9′)
  • 2 rope climbs

Reminder:  Tomorrow will be our first 5:15 am class!  They’ll be held on Mondays, Wednesdays and Fridays going forward.

Football WOD – Nov 22, 2015

Complete for time:

  • 9 power clean (185/125#)
  • 10 slam ball (40/30#)
  • 6 power clean
  • 15 slam ball
  • 3 power clean
  • 20 slam ball

Rest 5 minutes then

Complete for time:

  • 9 power clean (155/105#)
  • 10 toes to bar
  • 6 power clean
  • 15 toes to bar
  • 3 power clean
  • 20 toes to bar

WOD Notes: Note the power clean weight changes between WODs 1 and 2. Compare to CFFB WOD 151117. Class is full; please remove your name asap if you are registered but do not plan to attend. We will post the final class roster to comments in the morning!

Community Notes: Happy Birthday Joe W!

Daily WOD – Nov 20, 2015

Welcome John M!
Welcome John M!

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

Then

15 power cleans NFT (80% 1RM PC)

Schedule Notes:  There have been several changes made to the upcoming schedule & events post that we put up yesterday. Please take a moment to read through it HERE. Note that we plan to run a limited schedule on Friday Nov 27. Vote for your preferred class time by signing up now! We promise to run any class that has at least 5 people signed up.

Community Notes:  Happy Birthday Kathy!!

Make Up Day – Nov 19, 2015

Matt S at the top of his first muscle up!!
Matt S at the top of his first muscle up!!

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

  1. Run 2 miles then muscle up work
  2. Push Press 6×3 (80%) then 5×10 squatless wallballs
  3. Complete 3 rounds for time of 15 DB thrusters (50/30#), 15 slam balls (40/30#), 15 burpees, 15 double unders
  4. Back Squat 20 rep max then 5x5R/5L Bulgarian split squats (30% 1RM back squat)
  5. AMRAP in 11 minutes of 7 C2B pull ups, 7 box jump overs (24/20″)
  6. Complete 3 rounds for time of 10 power snatches (135/85#), 20 ring push ups, 100 double unders

Reminder:  CrossFit Endurance is cancelled for today.

Schedule Notes:  We will be adding a 5:15 am class on Mondays, Wednesdays and Fridays starting this Monday.  Sign up in Mindbody if you plan to attend!

Schedule & Event Highlights

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Mark your calendars for these important dates in Nov/Dec/Jan!

  • Mon 11/23 – ICA’s first 5:15am class offering! We are expanding our schedule and will now offer 5:15am classes on M, W, and F!
  • Thurs 11/26 – Make up night is cancelled. We will be open instead from 7:30-10:30am so you can get your pre-turkey WOD on! The workout of the day is “The Firebird” – our ICA House WOD and a Thanksgiving tradition. We will kick off a group every 30 minutes, at 8:00, 8:30, 9:00, and 9:30.
  • Fri 11/27 – We plan to run a limited schedule, but we haven’t fully decided which classes to keep and which classes to cancel! Vote for your preferred class time by signing up now for the class you plan to attend! We will post the final 11/27 schedule to the blog on Wed/Thurs of next week.
  • Sun 11/29 – CrossFit Endurance, 8:30am. (CrossFit Football also offered at 10am.)
  • Thu 12/3 – No CrossFit Endurance class.
  • Fri 12/4 – Last day to drop off gifts for our Holiday Adopt-a-Family drive! Thank you in advance for your generosity!
  • Sat 12/19 – ICA’s annual 12 Days of Christmas WOD! Heats kick off every 30 minutes from 7:30am-9:30am. Click HERE to see the WOD, and remember to sign up for a heat time in MindBody!
  • Thurs 12/24 – ICA is closed except for one class offering – CrossFit Endurance at 8:00am
  • Fri 12/25 & Sat 12/26 – ICA is closed. Enjoy some much needed R&R, and spend extra time with your family!
  • Sun 12/27 – We will offer TWO CrossFit Football WODs (today only) – at 9:00am and 10:00am. (Thanks Coach Dave!)
  • Thurs 12/31 – In lieu of make up night, we will run our “Last Chance Open Gym” from 7:30am-10:30am. This is your last chance to meet your 2015 goals! Coach Kehl is also coaching a CrossFit Endurance WOD at 10:00am.
  • Fri 1/1 – We will run a limited schedule on New Years day. Exact scheduled TBA. Vote for your preferred class time by signing up now!

Daily WOD – Nov 18, 2015

Complete 3 rounds for time of:

  • 10 power snatches (135/85#)
  • 20 ring push ups
  • 100 double unders

WOD Notes:  This workout is fairly shoulder intensive.  If your shoulders feel tight from C2B’s in yesterday’s WOD, consider switching to power cleans at 185/125#.  The goal is to come in under 15 minutes on this workout with a time cap of 20.  Go fast!

Daily WOD – Nov 16, 2015

Back Squat 20 rep max

Then

Bulgarian split squat 5×5 R/L (30% 1RM back squat)

WOD Notes:  The goal today is a very intense volume day of squatting.  It is worth noting that if you have a history of back issues, the 20 rep can cause problems because sometimes technique is lost as fatigue sets in.  If you have any back concerns, this workout should probably be changed to 3×8 or 4×6.

Nutrition Challenge Winners:  The results are in! We are proud of every member who completed the Fall Nutrition Challenge! We saw some great results this year, and are happy to see so many members continuing their healthy eating habits well beyond the 6 week challenge. There were several strong candidates for this year’s winners’ spots, but as promised we narrowed it down to 1 Advanced winner, 1 Beginner winner (at ICA less than 1 year), and 1 spirit award. Each individual wins bragging rights and a $50 gift card to Kimberton Whole Foods!

  • Beginner: Allen P – Allen put forth great effort for the 6 week period, and his results showed! Allen improved in every aspect of the performance test – adding 4 burpees, 6 squats, an additional pull-up, and shaving 22 seconds off his 800m run. He also reported significant weight loss and positive changes in body composition.
  • Advanced:  Mel Z – Every long time CrossFitter knows that performance gains are harder to come by the longer you’ve done the sport. Mel is one of our longest standing members, having joined ICA in late 2012. Yet Mel crushed this year’s nutrition challenge, saw improvement in every aspect of the performance test, and set PRs throughout the 6 week period. Way to go Mel!
  • Spirit: Joe W – Joe embodied the spirit of what the nutrition challenge is all about – setting personal goals and then meeting (or exceeding) them! Joe’s goal for the 6 week challenge was to gain mass and strength. He followed his flexible dieting plan and saw HUGE improvements in strength – even setting a new gym record in the bench press. Although our performance test didn’t capture his amazing transformation, there is no doubt he deserves a shout out for his hard work!

Congratulations to the winners; well done all around!

Football WOD – Nov 15, 2015

Complete 3 rounds for time of:

  • 15 DB thrusters (50/30#)
  • 15 slam balls (40/30#)
  • 15 burpees
  • 15 double unders

WOD Notes:  Feel free to scale DB thrusters up or down in weight if there is limited supply.  You may also use kettlebells.  Just saying.  Taken from CrossFit Football on 151110.

Community Notes:  Happy Birthday Allen P!!

Daily WOD – Nov 14, 2015

Push Press 6×3 (80%)

Then

5×10 squatless wallballs (as heavy as possible to as high as possible)

WOD Notes:  The emphasis today is speed through a press.  Try to lift 80% with the intent of moving your true max.  Get the bar moving fast!

Awesome Notes:  Congrats to Austin, John M, Matt S. and Dan S. who all got their first muscle up today!

Holiday Adopt-a-Family!

 

AdoptAFamily_Lime

It’s time for one of our favorite ICA traditions of the year – the Kelly Anne Dolan Memorial Fund Adopt-a Family Program.  For the last 3 years, the ICA community has generously participated in this program, collecting gifts and gift cards for local families in need.  This year we are sponsoring two families, totaling five kids. These families have children with serious health problems that have stressed the families emotionally and financially.  We have the chance make these families’ holiday wishes come true!!

If you are interested in donating, there are several ways you can help: buy gifts off the kids’ wish lists (see below), buy gift cards that we will pass along to the families, or provide monetary donations that we (John and Nikki) will use to purchase gifts for the families.

A few notes:

  1. Donations and gifts must be dropped off at ICA by Friday December 6.
  2. All gifts must be unwrapped but labeled with the recipient’s name and family reference number
  3. Preferred gift cards: Walmart, Pathmark
  4. Lightly used toys are welcome

If we have a surplus of cash donations, as in previous years, we will make a donation to the Phoenixville Area Community Services (PACS) organization, which runs a local food pantry and provides utility and rental assistance for Phoenixville families in need.

Family 1, Reference haf2015-001432

Abigail is a 10 month old girl who was diagnosed with Cystic Fibrosis (CF) shortly after birth. CF is a progressive, multi-system genetic disease that is incurable and causes chronic lung disease and pancreatic insufficiency. Lung infections are common and result in repeat hospitalizations. The pancreas is also affected causing poor digestion, which often leads to poor growth. Abigail is seen on an outpatient basis every month to monitor changes in her respiratory status, growth and nutritional status. Abigail resides with her parents, sister, and 2 half-sisters. One of her half-sisters has a recurrent brain tumor and is also often hospitalized. Abigail’s father is the primary financial support. He is a plumber and a volunteer fire fighter. Her mother stays home to care for the two chronically ill children. The medical appointments and hospitalizations for both children are a financial drain. They have to pay out of pocket costs to come and go to medical appointments which include tolls, gas, food and parking. Recently Abigail’s father had an accident at work and has been out of work. Due to the financial strain this has caused, they were evicted from their apartment and are now living in a hotel. They do not qualify for any state funding for housing. Any help would be greatly appreciated.

Wish list for Abigail – Age 10 months

  • Winter clothing – size 12 months
  • Any age-appropriate toys, especially learning or developmental toys for infants

Wish list for Gwendolyn/Sister – Age 7

  • Clothing size 7-8, likes purple
  • Snow boots size 13 1/2 to 1
  • Minecraft leggos with characters
  • Likes Monster High

Wish list for Juliana/Sister – Age 14

  • Snow boots women’s size 9.5
  • Nail polish
  • Make up
  • Walmart gift cards

Wish list for Tye/Sister – Age 16

  • Snow boots size women’s 6 1/2
  • Nail polish
  • Make up
  • Walmart gift cards

Family 2, Reference haf2015-001435

Amir is a 4-year-old boy who was born with Soto syndrome. Soto Syndrome is a rare genetic disorder manifesting itself in rapid physical growth which begins in infancy and ends in the teenage years of life. This syndrome also affects Amir’s motor development and skills, his ability to eat and talk, his vision, and his growth pattern. After he was born, he remained in the neonatal intensive care unit of a local children’s hospital, and he has been hospitalized several times over the course of his short life. Currently, Amir lives at home with his mother and attends an early intervention preschool 5 days per week. He receives developmental therapies including physical therapy, speech therapy, occupational therapy, and special instruction by a vision specialist. Amir is making progress as he is beginning to eat pureed and soft foods. Mom has had to miss work to care for Amir. She incurs out of pocket costs for supplemental child care, transportation for medical care, and struggles to pay for utilities needed to keep the home warm or cool for Amir. Due to Amir’s rapid growth, it is very difficult for his mom to keep up his clothes and shoes, as the sizes change very fast. Any help you could provide this family to help them have a festive holiday season would be greatly appreciated!

Wish List for Amir – Age 4

  • Undershirts size 5
  • Colored socks
  • Boots – size 13
  • Pajamas – size 6
  • Other clothing (Shirt size 5-7, Pants size 5, Coat size 7-8)
  • Toys appropriate for a 2-3 year old, especially with lights and music
  • Talking action figures
  • Cars
  • Toddler tractor / bike

Daily WOD – Nov 13, 2015

Patrick S. catching a deep clean!
Patrick S. catching a deep clean!

Run 2 miles.

Then take the remaining time to work toward muscle ups.

WOD Notes:  We can work everything from stringing multiple muscle ups together to banded transitions to ring dips.  Just keep getting stronger!  There are 3 options for the 2 mile route:  1) 8x400m run 2) 4x800m loop or 3) Wheatland to Bridge St. to Starr St and turn around and come back.  All add up to 2 miles!

Make Up Day – Nov 12, 2015

Broken elbow, still lifting weights!
Broken elbow, still lifting weights!

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

  1. Back Squat 1-1-1-1-1-1-1 (3s pause) then 5×5 good mornings (50% 1RM pause squat)
  2. With a partner complete 3 rounds for time of 150 double unders, 75 KB swings (53/35#), 800m run
  3. Take 10 minutes your max power snatch then complete 15-10-5 reps for time of: hang power snatch (135/95#), box jumps (24/20″), strict pull ups
  4. “Jackie” – 1000m row, 50 thrusters (45#), 30 pull ups
  5. Deadlift 6×3 (80%, 3s eccentric) then 5×10 barbell row (30% 1RM deadlift)
  6. “The Chief” – complete five 3 minute rounds of 3 power cleans (135/95#), 6 push ups, 9 squats  with a 1 minute rest between intervals.

CFE Notes:  Check the blog to see what coach Kehl has in store for tomorrow and CFE!  Sign up in mindbody if you plan to attend.

Daily WOD – Nov 11, 2015

Alex with a solid front rack!
Alex with a solid front rack!

“The Chief”

Max rounds in 3 minutes of:

  • 3 power cleans (135/95#)
  • 6 push ups 
  • 9 air squats

Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed.

WOD Notes:  Only complete rounds will be scored.  Compare to 141202.

Daily WOD – Nov 10, 2015

Welcome Tyler!!
Welcome Tyler!!

Deadlift 6×3 (80%, 3s eccentric, fast concentric)

Then

5×10 barbell row (30% 1RM DL)

WOD Notes:  You’ll notice we are placing a heavy focus on powerlifting (squat/bench/dead) right now.  ICA will be holding an in house power meet in late January to early February time frame.  This gives everyone something to work towards for some added motivation during the winter months!  It is recommended that if you plan on lifting in the meet you should do your best to hit the strength WODs and make use of barbell clubs on Thursday night and Saturday morning if you miss any of them during the week.