Fall Paleo Challenge

We’ve received some questions on nutrition lately, and decided it’s time to bring about the first “Paleo Challenge” at Iron Cross Athletics!  “Paleo” refers to the Paleolithic diet that many CrossFitters adhere to… in varying degrees.  It basically constitutes eating only things a caveman could have gotten his hands on:  meat, eggs, veggies, fruits, nuts.  To accommodate varying dietary backgrounds, we have set up 3 levels to choose from for our inaugural Paleo Challenge:

Level 1:  Carb-a-holic

This level is for anyone whose current diet consists primarily of grain-based carbohydrates. These are foods such as breads, pasta, bagels, cereal, etc.  We won’t ask you to totally eliminate these foods, but your challenge is to start replacing them with healthier carbs (fruits and vegetables), and round out your meals with more proteins and fats. Every meal should have all three components on your plate: some protein, fat, and carbohydrate.

Level 2:  Sustainable Paleo

This level is for an athlete looking to take their nutrition and performance to the next level. If you’ve thought about going Paleo but can’t get past a few of the “exclusions” (like milk, cheese, wine/beer, and sugar of all kinds) this level is for you.  The goal is to eat MOSTLY Paleo, but make the diet sustainable over the long term by allowing a few “cheats.”  We’ll go over the specific rules of engagement at our kick off session.

Level 3:  Strict Paleo

This level is exactly what it sounds like.  100% Paleo. You won’t be buying any packaged item without thoroughly scanning the label for sugar or high fructose corn syrup or corn starch. You can eat only meats, eggs, veggies, some fruit, little starch, and nuts. NO sugar, dairy, or alcohol.

Anyone who sticks to one of these diets for a full 30 days should start to see noticeable changes in both body composition and athletic performance.  We challenge everyone at the gym to pick one and try to stick with it as best you can.

We will have a brief meeting to help further explain the benefits and answer any questions you might have Thursday, October 6th at 7:00pm.  The challenge will run from Monday October 10 through Thursday November 10.  We’ll celebrate a successful month over wings (and beer) on Friday November 11th at 6:30pm!

Daily WOD – Sept 24, 2011

Clean  3-3-2-2-1-1-1

WOD Notes: This is a full squat clean! (Hint: Any time you see an Olympic lift, it’s always a full squat movement unless preceded by the word “power.”) For anyone with knee limitations, we’ll sub with a one rep max power clean.

Community Notes: The water is going to be shut off at the gym tomorrow, so the bathrooms will be unavailable. Be sure to pee before you come!! 🙂

Daily WOD – Sept 23, 2011

Tom - Awesome KBS form!

Today’s WOD consists of 4 rounds, each 7 minutes long. Each round has a unique task, listed below. Once you finish the task, you can rest for the remainder of the 7 minutes. The faster you work, the longer you rest!

  1. 40 burpee box jumps (16/12″)
  2. 1000 m row
  3. 100 KBS (53/35#)
  4. 800 m run

Make Up Day – Sept 22, 2011

10% intimidated. 90% determined. Great job on the rope today Eric!

Join us between 5pm and 7pm to make up a work out you missed this week. Your choices are:

  1. 25-20-15-10-5 of Push up (clapping/regular), Sit up, Hang Power Clean (95/65#) with 1 rope climb after each round
  2. Buy in: “The Baseline”, Then Sumo Deadlift 1-1-1-1-1-1-1
  3. Gymnastics Skills Day: Kipping pull-ups, Muscle ups, Handstand walk. Cash out: Max consecutive pull ups
  4. “Fight Gone Bad” – Complete 3 rounds of the following, with 1 minute at each station: Wall Ball (20/14# to 10/9′), SDHP (75/55#), Box Jump (20/16″), Push Press (75/55#), Row (for calories). Take a one minute rest between rounds.
  5. Banded Box (Back) Squats – 12 sets of 2 at 50% 1RM. Assistance work: 400m sled drag at 25% 1RM deadlift; 30 deadhang pull ups (not for time)

Daily WOD – Sept 19, 2011


Gymnastics Skills Clinic

  • Kipping Pull-ups
  • Muscle-ups
  • Handstand Walk

Cash out – Max consecutive pull-ups

WOD Notes: Today we’ll be gymnasts for the day! We’re going to focus on three important gymnastics skills: kipping pull-ups, muscle-ups, and handstand walks. Don’t be intimidated if you don’t have any of these skills – we will break them down and scale to each person’s ability. This is guaranteed to be a fun class!

Rest Day – Sept 18, 2011

Thanks for another great week at ICA! Special thanks to everyone who came out for FGB6 on Saturday morning, and those who helped with our fundraising efforts. Today (Sunday) is the last day to donate if you haven’t had the chance to yet.  Rest up and get ready for another jam-packed week starting Monday!

Daily WOD – Sept 17, 2011

The Fight Gone Bad Crew

“FIGHT GONE BAD”

Complete 3 rounds of:

  • Wall ball (20/14# to 10/9′)
  • Sumo deadlift high pull (75/55#)
  • Box jump (20/16″)
  • Push Press (75/55#)
  • Row (for calories)

WOD Notes:  There is a 1 minute break between rounds. We’ll run two heats, so every athlete will have a cheerleader/judge/counter to help you get through! Your score is the total number of reps completed (or calories on the rower).  Everyone will complete the movements in the order above, but not everyone will start from the top. Class starts at 9:00am, please be on time or early! We’re expecting a big turnout for this WOD!

Daily WOD – Sept 16, 2011

Matt showing off his early morning sled pulling skills!

Banded Box (Back) Squats – 12 sets of 2 (approx 50% 1RM back squat)

Then

Assistance Work (not for time)

  • 400m sled drag with 25% 1RM deadlift
  • 30 dead hang pullups

WOD Notes: You can do the assistance work at any time throughout the class… If you want to hit a few dead hang pull-ups between each set of box squats, go for it. If you want to get the 400m sled drag out of the way early, have at it. Just get the work done any way you can!

Community Notes: Tomorrow we’re hosting FGB6 at 9:00am! If you haven’t signed up with us at the box, please post to comments so we know how many people to expect. Thank you!! You can donate through Sunday.

Make Up Day – Sept 15, 2011

FULL HOUSE TONIGHT!

Make up day.  Drop in between 5 and 7 to make up one of the following wods from the previous wee.

1. “Diane” 21-15-9 deadlift (225/155), hand stand pushup

2. Split Jerk 1-1-1-1-1-1-1  then 100, 250 or 500 double unders for time.

3. “Kelly”  5 rounds for time of 400 m run, 30 box jumps, 30 wallballs

4. Front Squat 5-3-3-2-1-1 then skill work: pistols

5. “Three Little Girls” – Complete all 3 WODs with a 5 minute break between each
  • Angie – 25 pullups, 25 pushups, 25 situps, 25 squats
  • Karen- 75 wallballs  (20/14# to 10/9′)
  • Izzie – 30 power snatch (95/65#)

Announcement: Fight Gone Bad 6

This Saturday Sept 17 we will host Fight Gone Bad (FGB) 6 at Iron Cross Athletics.  FGB is a benchmark WOD with a neat story behind its naming.  (Hint – it was named by UFC fighter BJ Penn! If you’re curious about the story, click here to read more.)  Every year this workout is performed at CrossFit affiliates around the world to raise money for several different charities.  We are NOT requiring donations in order to participate in FGB at Iron Cross Athletics. However, we encourage you to check out the official FGB 6 page and donate if you can! We have a team registered under the name “CrossFit Phoenixville.” Every dollar helps!

We will run the workout as our normally scheduled class this Saturday at 9:00am. Guests and visitors are welcome, but please let us know in advance if you’ll be attending. This is guaranteed to be a great workout!

Daily WOD – Sept 12, 2011

Gunter's Blazing 400m

“Kelly”

5 rounds for time of:

  • 400 m run
  • 30 box jumps
  • 30 wall balls

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

Daily WOD – Sept 9, 2011

SYNCHRONIZED SIT UPS!

“Three Little Girls”

(1) Little Angie – 25 pull-ups, 25 push-ups, 25 sit ups, 25 squats

(2) Little Karen – 75 wall balls (20/14# to 10/9′)

(3) Little Izzie – 30 power snatch (95/65#)

WOD Notes: These workouts are based off the benchmark WODs Angie, Karen, and Isabel. We will have an 8 minute time cap on each WOD and a 5 minute break between WODs.

Community Notes: It’s WOD ‘n Wings night! WOD at 5pm and wings at 6:30pm at Bistro on Bridge. Also remember Saturday’s class is at 8:30am! Thanks!


Make Up Day – Sept 8, 2011

Karen with the keg
Killa tossing the 75

Join us between 5pm and 7pm to make up a workout you missed this week!

  1. 21-18-15-12-9-6-3 of KBS (53/35#) KB SDHP, hand release push-ups
  2. 31 Heroes WOD (requires a partner; see Sept 3 post for details)
  3. 12 x 2 banded front squat, then 25 handstand push-ups (for depth, NOT for time)
  4. Hang Power Clean 3-3-3-3-3, then 1 mile run for time
  5. 70 KBS (53/35#), 60 burpees, 50 S2O (75/55#), 40 double unders, 30 sit-ups, 20 ring push-ups, 10 keg ground-to-shoulder

Open Gym / Daily WOD – Sept 5, 2011

Ring HSPU - check. Smooth dismount - FAIL.

Instead of our regular 5pm and 6pm classes, we are offering an OPEN GYM tonight between 5pm-7pm. For those who want to continue to follow our ICA programming, here’s the recommended workout of the day:

Banded Front Squat 12 sets of 2 at 50% of your 1RM

Then

Skill/conditioning: 25 handstand push-ups (NOT for time)

WOD Notes: For the HSPU, challenge yourself to go deeper than normal. If you can do full ROM HSPU, try putting your hands up on plates, or using parallettes.  This is skill/conditioning work and is NOT for time.

Rest Day – Sept 4, 2011

Thanks for another great week at Iron Cross Athletics. Enjoy your holiday weekend! Get plenty of rest and enjoy the time with friends a family. Remember we are open on Labor day between 5pm and 7pm for an Open Gym. Free for all ICA members (and those with ICA punchcards), and a reduced drop-in fee of $10 for all guests and visitors.

Daily WOD – Sept 3, 2011 **31 HEROES**

Eric leading the way with John close on his heels
Kevin 155lb thrusters!
George and Mike - dueling rope climbs
Mike - showing us how a SEAL gets it done
Justin rocking out pull-ups
Jim working hard to honor the 31 heroes
Sara, expert rope climber, with her fans watching on

Version 1 (Rx)

  • Partner 1: 8 thrusters (155/105#), 6 rope climbs, 11 box jumps (30/24″)
  • Partner 2: 400 m sandbag run (45/25#)

Version 2

  • Partner 1: 10 thrusters (95/65#), 10 alternating pullup/knees to elbows (1 pullup, 1 K2E, repeat), 10 box jumps (24/20″), 1 rope climb
  • Partner 2: 400 m plate run (25/15)

Version 3

  • Partner 1: 10 thrusters (95/65#), 10 pullups, 20 situps, 11 box jumps (24/20″)
  • Partner 2: 400 m plate run (25/15#)

WOD Notes: This WOD is run as an AMRAP in 31 minutes. Partner 1 works while Partner 2 runs. When Partner 2 returns, he/she picks up where Partner 1 left off. Score is the total number of rounds + reps.

We are offering three versions to acccomodate athletes and guests of all levels! The first version is the Rx WOD, posted at 31Heroes.com. It is for the experienced CrossFitter who is efficient at rope climbs.  The second version is ideal for someone who can perform rope climbs but may struggle with 6 at a time. The final version can be performed by anyone! It does not have any rope climbs and the weights can be scaled as needed.

Daily WOD – Sept 2, 2011

Maggie and Mary with some KBSDHP's

Matt F working through pushups

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

  • Kettlebell swings (53/35#)
  • Kettlebell sumo deadlift high pull
  • Hand-release push ups

Community Notes:   (1) We already have a few takers for our 6:15am class tomorrow, so it’s on! Join us bright and early, then cross that WOD off your to-do list. (2) It’s WOD ‘n Wings night!  Meet us at 5pm for the workout, or 6:30pm at Bistro on Bridge for the wings. (3) Saturday we’ll host the 31 Heroes WOD at 9am and 10am. Guests are invited to join us for this work out. Bring your friends!

Make Up Day – Sept 1, 2011

Joe’s 215lb bench press
Eric – Full ROM K2E

Join us between 5pm and 7pm to make up a workout you missed this week! Your choices are:

  1. Bench Press 1-1-1-1-1-1-1 then 3 rounds for time of 20 floor press (50% 1RM bench press) and 20 floor wipers
  2. 5 rounds for time of 7 bar-facing burpees & 14 overhead squats (95/65#)
  3. 3 x 800m sprint and 1 x 400m sled drag (35% of your 1RM deadlift on the sled) – treat as four 8 minute rounds, use remainder of 8 minutes to rest
  4. Snatch 1-1-1-1-1-1-1 then complete 2 snatches on the minute for 8 minutes using 65% of your 1RM
  5. 400m farmers carry (53/35#) then in remainder of 20 minutes complete AMRAP of 5 front squats (125/85#) and 7 toes to bar

Labor Day Gym Hours

In lieu of regular classes, on Monday September 5th (Labor Day) we’ll hold an Open Gym from 5pm-7pm.  The Open Gym will be FREE for all ICA members and anyone with an ICA punchcard!  Guests and visitors are welcome to join us for a reduced drop-in fee of $10. Come work on skills or make up a WOD you’ve missed! We’ll also have a “recommended workout of the day” for anyone who wants to keep up with our regular programming. 🙂

Daily WOD – Aug 31, 2011

Gunter, John, Laurie. Welcome Laurie!

400m farmer’s carry (53/35#), then in remainder of 20 minutes complete AMRAP of:

  • 5 front squats (125/85#)
  • 7 toes to bar
Gym Notes:  We have found that it is possible to produce sandbags for future workouts by cutting the legs off of old blue jeans.  If anyone has any old blue jeans that they can get rid of (preferably without holes in the legs), feel free to bring them in and we will get to work making equipment from them!

Daily WOD – Aug 30, 2011

Tom's first squat snatch!

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

Then

At 65% of your 1RM snatch, perform 2 snatches on the minute for 8 minutes

Community Notes: We are excited to add a new class to our schedule! Starting Wednesday 8/31 we will offer a 6:15am class on Wednesdays and Fridays. Please remember to sign up for this class in advance using the MindBody link on our homepage. If no one is registered by 5:15am the morning of, the class will be canceled. Thank you!

Announcement: 31 Heroes WOD

Due to the interest in the 31 Heroes WOD coming up this Saturday (Sept 3rd), we will be holding our usual 9 a.m. and an additional 10 a.m. class to accommodate the extra athletes. We will have 3 versions of the workout so that hopefully everyone that wants to can participate. All three versions are AMRAP in 31 minutes. Partner 1 works while Partner 2 runs; when Partner 2 returns he/she picks up where Partner 1 left off. Score is total number of rounds + extra reps completed.

Please sign up on MindBody for the 9am or 10am class, or if you don’t have a membership at ICA you can post to comments with which class you are coming to.

Version 1 (Rx)

Partner 1:

  • 8 thrusters (155/105#)
  • 6 rope climbs
  • 11 box jumps (30/24″)

Partner 2: 400 m sandbag run (45/25#)

Version 2

Partner 1:

  • 10 thrusters (95/65#)
  • 10 alternating pullup/knees to elbows (1 pullup, 1 K2E, repeat)
  • 10 box jumps (24/20″)
  • 1 rope climb

Partner 2: 400 m plate run (25/15#)

Version 3

Partner 1:

  • 10 thrusters (95/65#)
  • 10 pullups
  • 20 situps
  • 11 box jumps (24/20″)

Partner 2: 400 m plate run (25/15#)

Daily WOD – Aug 29, 2011

Complete:

  • 3 x 800m run
  • 1 x 400m sled drag (with 35% of your 1RM deadlift on the sled)

WOD Notes: We will run this WOD in four 8 minute rounds. You’ll have the time remaining on the clock each round to rest/recover. Each athlete will complete three runs and one sled drag, but not necessarily in that order.

Community Notes: Thanks for a great turnout on Saturday for our Grand Opening! We are working to compile pictures from a few different sources (thanks to everyone who took pictures and shared them with us!) and we’ll link them to our website soon.

Grand Opening WOD!


For time complete 5 rounds of:

  • 7 bar facing burpees
  • 14 over head squat (95/65#)

WOD Notes: Scaling options will be 35# or PVC.  Opening announcements are at 9:15, and the first WOD heat starts at 9:30am. Bring your A game and come ready to cheer!!

Daily WOD – Aug 26, 2011

MATT GRINDING OUT THE METCON!

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

Then

3 rounds of:

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

WOD Notes: Yes! Another strength day! It’s all part of a well devised plan to help you bring your A-game tomorrow 🙂  Which brings us to the next point… Tomorrow is our GRAND OPENING CELEBRATION!!! Come show your support of Iron Cross Athletics, compete for a top spot in the WOD, and enjoy some food and drink with us. It’s gonna be a great day, rain or shine!

Make Up Day – Aug 25, 2011

Joe's second muscle up ever (first one was a minute before)!

Stop on by between 5pm and 7pm to make up a WOD you missed this week!

  1. Complete 5 rounds of: Row, mountain climbers, med ball clean (20/14#), sit ups, shoot thrus, box jumps (24/20″). First round is 30 seconds per exercise, then 45 sec, 60 sec, 45 sec, and 30 sec.
  2. 5-3-3-2-1-1 OHS, then 5 rounds of 10 OHS (95/65#) & 30 double unders
  3. Skill: handstands. WOD: 6-5-4-3-2-1 of muscle up & bear complex (96/65#)
  4. Team of 2, one person works at a time (except for runs which are done together): 800m run, 200 double unders, 150 wall balls (20/14# to 10/9′), 100 ring rows, 800m run
  5. Banded Deadlift 12 sets of 2 @ 50% 1RM, then 100 banded good mornings

Community Notes: This Saturday is our GRAND OPENING CELEBRATION!!! Please join us for a workout/competition in the morning, followed by a party in the afternoon! Registration starts at 8:30am, opening announcements are at 9:15am, and the first WOD will kick off at 9:40am.  Check out the flyer in the upper right corner for more details. All guests are welcome – bring your family and friends to workout with you, or at least watch and cheer you on!

Daily WOD – Aug 24, 2011

Kevin might have the best facial expression of the week.
Dan, no hands!

Banded Deadlift – 12 sets of 2 @ 50% 1RM

Then

Assistance work: 100 banded good mornings

Community Notes: On Saturday September 3rd we will host the 31 Heroes WOD in honor of the Navy SEAL heroes killed in action on August 6, 2011. We are opening up the workout to any guests who would like to join us that day. Please contact us in advance so we know how many people to expect. The WOD is a brutal partner workout – read more details at http://31heroes.com. Note that you can register officially (and in doing so donate money to the Navy SEAL Foundation), but we are NOT requiring registration in order to participate at our box. We will offer SCALED version of this WOD as well, that will be more suitable for beginner/intermediate CrossFitters. More details to come.

Daily WOD – Aug 23, 2011

 

Tom in his first wod!

 

Killa, 20 lb ball, 10 foot target. BEAST!

In teams of 2, complete for time:

  • 800m run
  • 200 double unders
  • 150 wall balls (20/14#)
  • 100 ring rows
  • 800m run

WOD Notes: Both runs must be completed as a team.  The rest of the reps are shared, but the movements must be completed in order, with one partner working at a time.

Daily WOD – Aug 22, 2011

6 p.m. cheer section
Joe mid-bear

Skill: Handstands (against the wall)

Then

6-5-4-3-2-1- Muscle-up and Bear Complex

WOD Notes: The substitute for a muscle-up will be a single jumping muscle-up OR 2 pull-ups & 2 push ups. The bear complex is a barbell progression consisting of 5 lifts: power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and start again. The front squat -> push press CAN be combined into a thruster. (So can the back squat -> push press.)

If you’ve never done a bear complex, check out the video demonstration below:
[youtube http://www.youtube.com/watch?v=5G440OQi3sw?hl=en&fs=1&w=425&h=349]

Daily WOD – Aug 19, 2011

“How hard will you work when we’re not keeping score?”

Complete 5 rounds of the following:

  • Row
  • Mountain climbers
  • Med ball clean (20/14#)
  • Sit ups
  • Shoot throughs
  • Box jumps (24/20″)

We will perform the above exercises in a circuit. Round 1 will be 30 seconds at each station, then 45 seconds, 60 seconds, 45 seconds, and 30 seconds. There will be 1 minute rest between rounds.

WOD Notes: This is a unique workout, because unlike 99% of CrossFit workouts, this one has no score! All we ask is you come ready to work hard, and encourage your classmates to do the same. Challenge a friend to beat your reps at a particular station… And challenge yourself to hit the same number of reps on the last round as you did on the first!

New Class Times!

We’re adding 2 new classes to the schedule! Starting August 31 we will offer a 6:15am class on Wednesdays & Fridays.  

 

Mon

Tues

Wed

Thur

Fri

Sat

Sun

6:15am

   

Daily WOD

 

Daily WOD

 

 C

L

O

S

E

D

9:00am

 

 

 

 

 

Daily WOD

5:00pm

Daily WOD

Daily WOD

Daily WOD

Make Up WOD

Daily WOD

 

6:00pm

Daily WOD

Daily WOD

Daily WOD

 

 

 

If you plan to attend one of these classes, be sure to sign up in advance using our MindBody website. (Use the orange MindBody link in the right hand column; instructions are immediately below the block.) If no one is registered by 5:15am, the class will be cancelled – meaning no coach will show up! If you ever have trouble using the MindBody system, you can also call or text Nikki (203-558-7281) no later than 5:15am.

Make Up Day – Aug 18, 2011

Here’s your chance to make up a workout you missed in the last week!

  1. Shoulder Press 5-5-5-5-5, then max weighted push-up
  2. Filthy Fifty (50 reps of: box jumps, jumping PU, KBS (53/35#), walking lunge, K2E, push press (45/35#), back extension, wall ball (20/14#to 10/9′), burpees, DU)
  3. 400m run, 15 C&J (135/95#), 400m run, 10 C&J, 400m run, 5 C&J
  4. “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats
  5. Banded Back Squat 12 sets of 2 at 50% of  your 1RM, then 5 rounds for time of 5 deadlifts (50% 1RM) and 7 bar facing burpees

Community Notes: Happy Birthday Momma Sieller! Thanks for all you’ve done for us, and for Iron Cross Athletics!

Daily WOD – Aug 17, 2011

Spence (from O'Neill's Garage)!

Banded Back (B0x) Squat – 12 sets of 2 @ 50% of your 1RM

Then

5 rds for time of:

  • 5 deadlifts (50% 1RM)
  • 7 bar facing burpees

WOD Notes: Today is a dynamic strength day. The goal is to build explosive power. We’ll work with relatively light weight, so you can move the load quickly, but add bands to make you drive hard at the top of the movement.

Daily WOD – Aug 16, 2011

ALL FIVE ATHLETES HARD AT WORK!!
MATT KEEPING SCORE – EVERY ROUND COUNTS!

“Cindy” 

AMRAP in 20 minutes of:

  • 5 pull-ups
  • 10 push ups
  • 15 squats

WOD Notes: Today we continue our trend of benchmark WODs with Cindy – an oldie but goodie!

Daily WOD – Aug 15, 2011

DAN MOVING FAST ON THE C&J

“Hit-and-Run Grace”

For time complete:

  • 400m run
  • 15 clean and jerks (135/95#)
  • 400m run
  • 10 clean and jerks
  • 400m run
  • 5 clean and jerks

WOD Notes: “Grace” is a benchmark workout of 30 clean and jerks for time at 135/95#. She’s s a short, killer metcon, and we’ll meet her soon enough. Today’s Hit-and-Run Grace is a medium length metcon, and the weight should be scaled to take somewhere between 10 and 20 minutes.

Rest Day – Aug 14, 2011

Great work this week – we saw lots of hard work and some great PRs! Today was a rough one for the the three brave members who showed up for Filthy Fifty… and for Karen who completed 3 WODs in one day at CFKOP! Follow brown bear’s lead and take it easy today 🙂

Daily WOD – Aug 13, 2011

“Filthy Fifty” (a benchmark WOD)

  • 50 box jumps (24/20″)
  • 50 jumping pull ups
  • 50 kettlebell swings (53/35#)
  • 50 walking lunge
  • 50 knees to elbows
  • 50 push press (45/35#)
  • 50 back extensions
  • 50 wall ball
  • 50 burpees
  • 50 double unders

WOD Notes: This is the first “chipper” we’ve posted, and it’s a doozy! It’s a CrossFit benchmark – a rite of passage 🙂 Beginners may scale to the “Dirty Thirty” – which is 30 reps of each movement.

Community Notes: Today CrossFit King of Prussia is hosting their 2nd annual “King and Queen of Prussia” contest. Members of the gym will compete for the prestigious title! It starts at 9am and will run for most of the day.  Any and all spectators are welcome.  John and Nikki will be there judging, and Karen is competing. If you’re curious to see what a CrossFit competition looks like, stop by! CrossFit KOP is located at 200 Dekalb St, Bridgeport PA.

Make Up Day – Aug 11, 2011

NEW FLAGS!!
SUPPORTING OUR TROOPS

Come visit us between 5pm and 7pm and make up a workout you’ve missed this week! Your choices are:

  1. Individual Workout 4 from the 2011 Mid-Atlantic Regional: 100 Pull-ups, 100 KBS (53/35#), 100 DU, 100 OHS (95/65#)
  2. Back squat 1-1-1-1-1-1-1, then complete for time: 25R/25L Dumbbell Snatch
  3. 100 SDHP & 100 shoulder-to-overhead (95/65#)
  4. Deadlift 1-1-1-1-1-1-1, then 3 rounds for time: 45ft walking lunge, 15 air squats, 45 ft broad jump, 15 air squats
  5. “Annie” (50-40-30-20-10 of double unders and sit ups), then skill work – rope climbs

Daily WOD – Aug 10, 2011

Today's funny face award (FFA)!
An ALMOST perfect Annie - 1 trip!

“Annie” (a benchmark lady)

50-40-30-20-10 of:
  • Double Unders
  • Sit ups

Then

Skill – Rope Climbs

WOD Notes: This is designed to be a short metcon – meaning ideally it should be sub-10 minutes. However, we will not be imposing a time cap today. Double unders can be scaled to 2x single unders or double under attempts. Sit ups can be anchored or unanchored.

Daily WOD – Aug 9, 2011

JEFF'S FIRST TIME DEADLIFTING... 325#!!
CURIN'S FIRST DAY BACK... 285#!!

Deadlift 1-1-1-1-1-1-1

Then

Complete 3 rounds for time of:

  • 45 ft walking lunge
  • 15 air squats
  • 45 ft broad jumps
  • 15 air squats

WOD Notes: Today we will find your 1 rep max deadlift, so we have a good record of where you started during your first month at Iron Cross Athletics. This does not have to be an all-out back killer! We just need a “working” 1 rep max – meaning a weight that comes up pretty readily, with your form staying nice and tight. You have 7 attempts to find your 1 rep max.

Community Notes: Do you track your Daily WOD results in a notebook or journal? If not, you should! One of the great things about CrossFit is that your workouts are measurable, recordable, and comparable. We do this on purpose – so you can track your progress over time. Maybe today your 1 rep max deadlift is 120#. But in three months you might pull a 140#. And in a year you might lock out with 200#. By keeping a journal of your results you’ll have undeniable proof that every day you’re getting stronger, faster, and fitter.

Daily WOD – Aug 8, 2011

ERIC SHOWING AWESOME R.O.M. ON THE SDHP
QUEEN OF FUNNY FACES DURING METCONS

For time, complete:

  • 100 Sumo Deadlift High Pull
  • 100 Shoulder-to-Overhead (95/65#)

WOD Notes: You can complete the reps in any order, as long as you total 100 SDHP and 100 S2O. Beginners may scale to 50 or 75 reps of each movement, and weights will be scaled to ability. There will be a 20 minute time cap.

Rest Day – Aug 7, 2011

Sundays are Rest Days at Iron Cross Athletics!  Enjoy the day with your family and friends. Take advantage of the extra time in your day to sleep a little more, eat some good meals, watch CrossFit videos on YouTube, and get your body ready to work hard on Monday! If you have some extra time feel feel free to read some of our favorite blogs listed on the right hand side of this page. And if you really feel the need to work out today, you can ask Nikki or John for some at-home WOD ideas. See you Monday!

Daily WOD – Aug 6, 2011

SAM WITH A 325# BACKSQUAT!
JOE HITTING FULL DEPTH WITH COACH JOHN LOOKING ON

Back squat 1-1-1-1-1-1-1

Then

Complete for time: 25R/25L Dumbbell Snatch

WOD Notes: We will pick the dumbbell weight according to ability. This is a full squat snatch!

Daily WOD – Aug 5, 2011

 

Karen rocking out OHS at the end of a long WOD!!

Individual Workout 4 from the 2011 Mid-Atlantic Regional:

  • 100 Pull-ups
  • 100 Kettlebell Swings (53/35#)
  • 100 Double Unders
  • 100 Overhead Squats (95/65#)

WOD Notes: This is a long one, but don’t be scared! Beginners can scale to 50 repetitions of each movement; experienced CrossFitters may choose to do 75 reps or the full 100. Our cut-off for this workout is 35 minutes. (At Regionals there was a 25 minute time cap, and many athletes did not finish.) Whether you do 50, 75, or the full 100 reps, this will be a wicked(ly awesome) workout!

Community Notes: Reminder that on Fridays we have a 5pm class only. We’ll be heading over to the Bistro on Bridge for happy hour (and the MOST delicious wings) around 6pm. Join us for the WOD, the wings, or both!

Make Up Day – Aug 4, 2011

Thursdays are Make-Up Days at Iron Cross Athletics! It’s your chance to complete a workout you missed during the previous week.  If you did every Daily WOD during the previous week, Thursday should be a rest day! You can come and go on your own schedule, any time between 5pm and 7pm.  (Please note this is not an “Open Gym” where you can perform any workout of your choice. You should be completing an Iron Cross Athletics Daily WOD from the last 7 days.) The choices for today are:

  1. Thruster 1-1-1-1-1-1-1, then AMRAP in 8 min of 20 wall balls & 10 push ups
  2. 10->1 of sumo deadlift (225/155#), KBS (53/35#), pull-up
  3. “Elizabeth” (21-15-9 of squat clean (135/95#) and ring dips)

Once you finish your WOD, you are welcome to do some supplemental skill work or lifting.

Daily WOD – Aug 3, 2011

JOE - MASTER RING DIPPER FROM DAY 1!
KILLA - GETTING UNDER THE BAR

 

“Elizabeth” (one of our Benchmark Ladies)

21-15-9 of:

  • Squat Cleans (135/95#) 
  • Ring Dips
Wod notes: A benchmark is workout that we’ll repeat (a few times a  year or even just once a year) so you can track your progress over time. Many of the CrossFit benchmark WODs are named after the original women of CrossFit. Benchmarks are neat because they allow CrossFitters around the world to compare their times to each other. Elizabeth should be scaled to be sub-20 minutes.

Daily WOD – Aug 2, 2011

KEEGAN ON THE SUMO DEADLIFT
DAN DEEP IN THOUGHT

 10-9-8-7-6-5-4-3-2-1 of:

  • Sumo Deadlift (225/155#)
  • Kettlebell Swing (53/35#)
  • Pull-ups

WOD notes: This WOD is intended to be a medium length metcon. The movements and weights should be scaled so the workout takes less than 20 minutes. There will be a 25 minute time cap.

Daily WOD – Aug 1, 2011

Kevin on the thruster! Full squat depth, power thru the middle, full lockout overhead. PR at 215#!

Thruster 1-1-1-1-1-1-1  

Then

AMRAP in 8 minutes of 20 wall-balls + 10 push ups

WOD notes:  It’s finally here!! Opening Day!!  We have a great month of WODs programmed for you. You’ll notice a number of Benchmark WODs and 1 rep max strength days, so we can set a good starting point for all our athletes. Today is a strength test followed by a short metcon.

Community notes:  If you are coming to today’s WOD but haven’t purchased a membership yet, please show up about 15 minutes early so we can get you set up. We’ll be available at the box starting around 4pm.

If you already have a membership, remember to sign up for class HERE before you come! If you don’t know how to sign up for class, directions are available at the box.

More Open Gym Hours!

We’ve scheduled the remaining Open Gym hours. Only 11 days left until we officially open!
– Thursday 7/21 – 6:00-7:30pm (Warning: it will be HOT!!)
– Friday 7/22 – 5:00-6:00pm & 7:00 – 8:00pm (Warning: it will be HOT!!)
– Saturday 7/23 – 9:00-11:00am
– Monday 7/25 – 5:00-7:00pm
– Friday 7/29 – 4:00-6:00pm (followed by happy hour at the Bistro on Bridge!)
– Saturday 7/30 – 9:00-11:00am

If you’re an experienced CrossFitter, come on in to say hi and do a free workout. If you’re new to CrossFit, come by to see the space, learn a little about CrossFit, and schedule your free Introductory Session. Everyone – Bring Water!

Open Gym Hours and New Shirts!

Iron Cross Athletics / CrossFit Phoenixville tees and tanks!

Our first order of Iron Cross Athletics t-shirts and tanks has arrived! Women’s tanks are $20 and men’s performance tees are $25. Come visit us and take one home!

Since we finished building the gym a few weeks early, why let it go to waste?!? We are hosting some FREE Open Gym hours over the next 2 weeks so folks can come in, see the space, do a WOD, by a t-shirt or tank, or just say hi. We are posting these free / informal Open Gym hours to our Iron Cross Athletics facebook page. Click HERE to visit the page and be sure to click the “LIKE” button to get our updates in your daily feed!

New plyo boxes!

The latest addition to Iron Cross Athletics = Plyometric boxes!

We have new wooden plyo boxes! 14 to be exact. (Yes I know only 12 are pictured here, but there are 2 others in use at the time of this photo, I swear!) We have 3 at 12″, 3 at 16″, 4 at 20″, and 4 at 24″. Get ready to jump!!

We owe a big thanks to everyone who helped us build these – especially Marie and John Sieller who traveled from CT to saw, glue and drill for 2 days (during the heat wave nonetheless!) Also a big thanks to Steve Warnek and Steve Warnek (no, not a typo) for all your help on Monday.

Testing out the Box with O’Neill’s Garage

Night WOD with the Members of O’Neill’s Garage

On Tuesday night we hosted 7 members of O’Neill’s Garage for a WOD at our new box. It was our first test run of the space with a large class, and it went great! Thanks Cragle, Spence, Barb, Spotts, Melissa, Chuck, and Deirdre for bringing so much fun, energy (and beer!) to our new space! (For the curious readers, O’Neill’s Garage is a group of CrossFitters who all teach in Abington and get together for daily workouts at one of the member’s home garages. Look for them to represent at the Iron Cross Athletics Grand Opening Celebration on August 27!)  

What a Great Week!!

Mats in place and new equipment begging to be used!

WOW! After one full week of work at Iron Cross Athletics, we are so thankful to have the box almost completely set up. We can’t wait to WOD!! We currently have: pull-up stations, wall ball boards, ropes and rings, a full gym of mats, and literally tons of equipment including kettlebells, medicine balls, barbells, and bumper plates.

We owe a huge thanks to everyone who came to help us this week. This much progress would not have been possible without you! Special thanks to Steve, Liz, Mike V, Killa B, Jim, Kevin, Rob Ph, Brian, Lou, and Maura.

Some more great news is that this Saturday we got word from CrossFit HQ that we successfully completed the affiliation process, and we are now an officially licensed CrossFit affiliate! Look for our name (CrossFit Phoenixville) to be added to the list of affiliates on the “mainpage” (www.CrossFit.com) within the next few days.

Although classes are not scheduled to start until Monday August 1, we are starting to run some FREE Introductory sessions and Fundamentals sessions this week. If you’re been thinking about trying CrossFit, now is the perfect time to give it a shot! The equipment is shiny and new and just waiting to be (ab)used!

Caution: Construction Zone!


John and Steve Warnek testing out the new bars

It’s hot and humid outside, but that’s not stopping construction at 723 Wheatland St! We have pull-up bars and wall ball stations already installed, and 100 rubber mats and (literally) TONS of equipment arriving on Thursday/Friday.  If you haven’t already stopped by for a peek, what are you waiting for?? We’ll start running some Introductory sessions and Fundamentals sessions as early as next week, so give us a call if you want to get a head start before we fully open for business on August 1. Email, call, or just swing by!

T-shirts and tanks!

We’re getting ready to place our first order of Iron Cross Athletics t-shirts and tanks!  If you’d like to pre-order a tee or tank we will set it aside for you to pick up at your convenience. Please post to comments with your size, or you can visit us on Facebook and post to comments there. Note that the women’s tank runs small, so you may want to order a size up.

Women’s tanks are $20 and men’s tees are $25.  (Men’s tees are a soft performance tee, and the women’s are ribbed tanks.) The picture below is an approximation of what the shirts will look like… I know some of the text doesn’t look centered but it will be in real life!

We’re hoping to place an order early this week (Tuesday or Wednesday?) and the shirts should be in 2 weeks after that.  We will be ordering extras, but the only way to guarantee we will have your size is to pre-order. Call, email, or post with questions.

Thank you!

Since we went “public” about the new affiliate this week, we’ve been overwhelmed with support from our friends, coworkers, and workout buddies. We just wanted to say THANKS for believing in us and helping us make this gym a reality!

Many of you have already responded to our Facebook invitation for our Grand Opening Celebration on August 27th. If you haven’t responded, visit our Facebook page (there’s a link on the right hand side), and let us know if you’ll be attending. Or you can email us at ironcrossathletics@gmail.com and we’ll sign you up. The day will start with WOD heats from 9;30 – 12:00, and food and drink will follow.  The work out is FREE, and optional of course! There will be a small fee to partake in the all-you-can-eat and drink in the afternoon.  This event is open to all!

It’s official… we signed a lease!

We’re happy to announce we’ve finalized a lease! We will be moving into Wheatland Commons on July 1, 2011. After a busy month of buidling pull-up bars, laying down flooring, and setting up new equipment, we hope to officially open for classes on Monday August 1.
 
Our Future Home

If you are interested in joining Iron Cross Athletics / CrossFit Phoenixville, but have never done CrossFit before, please contact us in early July.  We will run some Introductory Sessions and Fundamentals Series during the month of July, so you can be ready to jump into classes when we officially open on August 1.

Stay posted for more updates as we get closer to opening day!

Stay Tuned

This website is currently under development. We are targeting a July 2011 opening for CrossFit Phoenixville. Please stay tuned!

If you find this page, give us 20 burpees for time and post results to comments 🙂

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