Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, equipment, and coaching expertise. We implement a once-per-year rate increase to help us offset inflation, pay our coaches fairly and competitively for the amazing work they do, and ensure we continue to deliver a top-notch experience for you and future ICA athletes.
Our 2024 rates will go into effect on June 1 and reflect a ~3% increase over 2023 rates:
Adult Monthly Memberships
Unlimited Membership – $196
Standard Membership (14 classes/month) – $165
2x/week (9 classes/month) – $131 (available to athletes with 6 months+ at ICA)
WOD 1: With a 4 minute running clock, run 400m then complete max burpees
WOD 2: Immediately following the 4 minutes complete an 800m run for time
Rest/recover then
WOD 3: Max consecutive strict pull ups
WOD 4: AMRAP in 3 minutes of back squats (65% 1RM)
WOD Notes:
You do NOT need to be participating in the Nutrition Challenge in order to participate in today’s Daily WOD. If you are participating in the challenge but can’t attend class today, please make up this WOD on Thursday night. Completion of the performance test is required to be eligible for any of the Nutrition Challenge prizes!
WOD 1 – Score is the total number of burpees completed.
WOD 2 – Your time starts immediately at the 4 minute mark, not when you leave the gym. Get out the door quickly!
WOD 3 – If you can not complete at least 3 strict pull ups, choose a band that will allow you to complete ~10 reps
Nutrition Challenge Notes: The 6 week nutrition challenge starts today! Good luck to everyone participating!
Community Notes: So sorry for the late note – HAPPY BIRTHDAY PEGGY!!!!
WOD Notes: Today’s workout has some heavy shoulder to overhead. Use a weight that will allow you to do the first round unbroken, but just barely. Remember your high socks!
Community Notes: Congrats to Phil and Thuy on getting married today!
WOD Notes: The movements must be completed in order. Partners do not have to divide the work evenly! Pick a weight for C&J where you can do sets of at least 3-5, and a WB scale that allows sets of 5-10.
Nutrition Challenge Notes: You have 2 days left to prep for the 2015 Fall Nutrition Challenge! Sign up sheets are on the door. The challenge starts Monday Sept 21, when you wake up. Monday’s WOD will be a performance test, which we’ll repeat again on the last day of the challenge (Friday October 30). For more details read this post.
Event Notes: This morning a representative from Fresh Meal Plan will be at ICA handing out samples and answering questions. Fresh Meal Plan is a food delivery service that recently took over CustomFit Meals and delivers to ICA twice a week. We’ve been eating FMP for about a month now, and we’ve found them to offer a broader (and tastier) selection of meals than CFM, for around the same price. For those doing Level 3 of the nutrition challenge, a huge benefit of FMP is they include a macronutrient breakdown for every meal! Stop by tomorrow morning to talk to the FMP rep if you’re interested in learning more, or check out their website, here.
Congrats to Tav and Joe W on their first bar muscle ups!
Reverse banded front squat (6×1, 100%)
then
5×5 weighted push ups
WOD Notes: The reverse banded front squat means the band will be hung from above and provide the most assistance at the bottom of the squat. The bar will be loaded with your 1RM.
Come in between 4:30 and 6:30 to make up one of the last 6 workouts. This week the choices are:
800m run, 10 DB power snatches (70/50#), 600m run, 20 DB power snatches, 400m run, 30 DB power snatches
Push press 6×2 (90%) then 10 hip pull overs
AMRAP in 15 minutes of 5 hang power cleans (185/125#), 7 ring rows, 9 box jumps (24/20″)
AMRAP in 10 minutes of 10 KB swings (53/35#), 10 box jumps (24/20″), 10 toes to bar
“The Zoo” – 3 rounds for time of 10 back squats (225/135#), 400m run, 10 strict pull ups, 20 burpees
Snatch Pull 5×2 then power snatch 1-1-1-1-1
Schedule Notes: The level 3 nutrition lecture is tonight at 6:30 for anyone who signed up and paid! That means open gym closes at 6:30. Please plan on having all gear put away by then. For anyone attending, this event is BYOC (bring your own chair).
Reminder: Coach Kehl will be holding his CFE class today at 4:30. Sign up in Mindbody if you’d like to attend. Check comments for the workout!
As many of you know ICA is helping to run the Xtreme Top Box Competition at Reeves Park in downtown Phoenixville on October 10th and 11th. I recently found out we will need 30 judges each day from 6:00 am until approximately 6 pm. If you have an interest in judging or volunteering/setting up for any part of the day, please post to comments which day and approximate time frame. This could be a great way to bring ICA to the forefront of the Phoenixville community and it would definitely count as a personal favor to me! Thanks to everyone in advance if you can help out!
WOD Notes: The goal on the snatch pull is to hit the first (deadlift) and second (hip extension) pulls of the snatch without ever going overhead. There needs to be a tremendous emphasis on keeping shoulder blades retracted through the movement. If you have good technique and a strong snatch, feel free to do banded snatch pulls.
WOD Notes: This is Phil’s last week as a regular at ICA! He is getting married on Sunday and then heading back to school full time to become a physical therapist. This workout is a healthy combination of what Phil loves (because we think he’s great) and what Phil hates (because we hate that he’s leaving). Don’t worry, Zoo is not gone for good as he will be coaching on the weekends occasionally. Make sure to wish him good luck if you see him this week!
Congratulations to Tanya and Heidi on the birth of their twins on 9/10!! Amelia – 7lb 5oz & Ian – 7lb 3oz
AMRAP in 10 minutes of:
10 KB swings (53/35#)
10 box jumps (24/20″)
10 toes to bar
WOD Notes: The toes to bar in this workout will likely be the hardest component. Make sure that your first round of T2B takes less than 45 seconds. We can modify the movement to tucks or decrease the reps. You should be aiming for at least 4 rounds!
WOD Notes: The hip pull over is a movement similar to the “skin the cats” but done on a pull up bar. Scales are skin the cats, inverted hangs, or front levers or for people who cannot go upside down, some serous ab work.
WOD Notes: Choose a dumbell weight that you can strict press with each hand at least 1 time for this workout. At the bottom of the DB snatch, both heads of the DB should touch the floor. For today, 600m will be around the block; 1 turn short of the 800m loop.
Join us between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Box squat 6×1 (90-95% 1RM) then 50 evil wheels NFT
AMRAP in 15 minutes of: 10 push press (135/95), 20 pull ups, 50 DUs
Complete 5 rounds for time of: 2 rope climbs, 8 back squats (225/135), 9 HSPU
“Nutts” – Complete for time: 10 HSPU, 15 deadlifts (250/165), 25 box jumps (30/24″), 50 pull ups, 100 wall balls, 200 DU, 400m run (45/25#)
Rack pull 1-1-1-1-1-1-1 (+7″) then 5×5 good mornings (30-40% 1RM rack pull)
Complete in any order, NOT for time: 200m farmer’s carry (AHAP), 5 legless rope climbs, 50 Russian twists (25/15#), 25R/L weighted step ups, 100 push ups (advanced: ring push ups)
Nutrition Notes: ICA’s Fall 2015 Nutrition Challenge kicks off in 11 days! Are you ready?!? If you missed the last few posts on this topic, click HERE to read up on the nutrition challenge details. If you plan to do Level 3, we strongly recommend attending Jenna Carelli’s Flexible Dieting Seminar next Thursday night at 6:30pm. TODAY IS THE LAST DAY TO REGISTER! If you are unable to attend next Thursday but would still like to work with Jenna, you can sign up for the seminar and she will provide you with the handouts and work with you individually to create a nutrition plan.
WOD Notes: Wednesday is set to be a sweat bath! You have a choice between trying to attack this as a chipper or breaking it into 5 rounds. Please hydrate all day if you are coming to the evening classes and get ready to take on a slow heavy burner.
Reminder: Thursday is the last day to bring in payment for the nutrition challenge!
WOD Notes: The rack pull is a great way to train your body to support larger weights than usual on a deadlift. By starting with the bar around the knees, we eliminate the hardest portion of the movement for most people; getting the bar started off the floor. Get heavy but keep your back straight!
Nutrition Notes: For anyone interested in following the Level 3 nutrition challenge, the payment (55 check or cash, 60 card) is due this Thursday, Sep 10. See the link under “Schedule and Event Highlights” at the side of our webpage for more details. The nutrition challenge will start Monday, Sep 21!
On Labor Day (Monday 9/7), ICA will host an Open Gym from 8:00 to 11:00 a.m, in lieu of regularly scheduled classes. At an Open Gym, you can work on ANYTHING you want. If you are looking for ideas, the recommended WOD for 9/1 will be a hero WOD, “Nutts.” This was designed to be completed individually, but you may want to split the workload with a partner.
WOD Notes: Back squats should come from the floor. Anyone who cannot get the weight overhead and onto their backs should perform front squats. Handstand push ups should be strict!
Schedule Notes: We will be running a modified schedule on Monday (Labor Day). We will have open gym hours from 8:00 to 11:00 am with a recommendation of doing “Nutts”.
Race Notes: Each year ICA sponsors a race called “Run for Green Valleys” that offers a 3.5 mile trail run as well as a 1 mile fun run. This year it is on Saturday, Sept 12. You can find more information on them here.
WOD Notes: The goal here is speed all the way through with a goal of 10 to 15 minutes and a 25 min cap. Limit breaks, no water! Anyone with hip/back/knee pain should plan on scaling box jumps to rowing 600m-450m-300m-150m (limited to 5 people per class) or stepping up.
We’re excited to announce that baby girl Warnek is on the way! All regular classes are cancelled for the next 3 days, but our awesome coaches are holding the following Open Gym hours so you can get your WOD fix in:
Friday 4:00 to 7:00 pm
Saturday 7:30 to 10:30 am
Sunday 9:30 to 11:00 am
We apologize for any inconvenience due to the class cancellations. Thank you for your understanding! We will resume a normal class schedule on Monday.
WOD Notes: During Open Gym you can perform any WOD you want, but if you’d like to continue to follow our regular programming here is what we had in store:
Friday – 10 rounds for time of: 15 deadlifts (135/95, NTE 40% 1RM) & 15 push ups
Saturday – 15 rep max OHS
Sunday – AMRAP in 12 minutes of: 10 Dumbbell thrusters (50/30) & 250 meter row (Compare to CFFB WOD 150826)
Community Notes: Happy birthday to Ron and PJ (8/28)!
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
Front Squat 6×2 (85%, 2s pause) then max consecutive front squats at 70%
Complete 5 rounds for time of 10 left arm DB push press, 5 left leg box jumps, 10 right arm DB push press, 5 right leg box jumps then death by strict pull ups
AMRAP in 8 minutes of 3 power snatches (135/95#), 5 HSPU, 7 box jumps (24/20″)
Complete 5 rounds, each for time of: 5 bear complexes (95/65#), 200m sprint. Start a round every 5 minutes.
Complete 5 rounds for time of 20 burpees and 10R/10L OH walking lunges (45/25#)
Bench Press 10×2 (90%), complete 5 ring dips/push ups/HSPU after each round
Community Notes: Happy Birthday Tanya!!
Schedule Notes: CrossFit Endurance will be taking place at 4:30. Sign up through Mindbody if you plan on attending!
WOD Notes: There are no Rx weights or heights for this workout. Choose something that is challenging but that you will not fail (especially box jumps). While a time will be recorded, obviously you shouldn’t be moving quickly through these movements. The time component is only being added as incentive to take fewer breaks. You may rest before the death by strict pull ups.
Hats off to OMC, Sabol and Zoo for being numbers 4, 5, and 6 respectively to shoulder the big stone!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
PI AMRAP in 12 minutes of 9 KBS (53/35#), 7 box jumps (24/20″), 5 burpees
Snatch Balance 1-1-1-1 then Snatch 6×2 (85%)
“Fight Gone Worse” – 3 rounds of 1 minute at each station: DB thrusters (50/30#), power clean (135/95#), Box jumps (20/16″), push presses (95/65#), row for calories
Complete 10 rounds for time of: 10 wallballs (20/14# to 10/9′), 30 double unders
Deadlift 6×2 (85%) then atlas stone work
“Elizabeth” 21-15-9 reps for time of: cleans (135/95#), ring dips
CFE Notes: Coach Kehl is running CFE again tomorrow morning at 9:30! I believe he is posting the workout to comments shortly. Sign up in Mindbody if you are attending. Starting next week CFE will be held at 4:30 on Thursdays.
Schedule Notes: We have received a couple requests for more noon classes and wanted to take a poll on the blog. We can’t guarantee we’d add them but if there is a need we’ll certainly try out best. Please post to comments if you would attend a Monday or Wednesday noon class!
WOD Notes: Today we’ll work on the most complicated/technical lift in CrossFit – the snatch. If you’re new to ICA, or if you have shoulder problems of any type (mobility or injury), we may have you work the clean instead. For those new to snatching, here are some good videos to show you what today’s WOD is all about:
Every September, ICA hosts a Fall Nutrition Challenge.This year we’re spicing things up!
Instead of the typical 4 weeks, our Fall Nutrition Challenge will be 6 weeks long! Also, we’re bringing in an outside nutritionist to teach ICA about “Flexible Dieting” – and we’re adding this as a 3rd “level” to our challenge! Read the below post for more details, then contact John or Nikki with any questions.
Important Dates:
Challenge starts: Monday, September 21, when you wake up!
Challenge ends: Friday, October 30, after your final performance test
Flexible Dieting Seminar: Thursday, September 17 @ 7:00pm
Requirements:
Sign upat the box and choose your Level (Level 1, Level 2, or Level 3 – details below)
Committo healthy eating, following your chosen Level, for the entire 6 week period
Complete the performance test at the beginning and end of the challenge. We will run it as the daily WOD on 9/21 and 10/30, or you can do it at each week’s make up night (9/24 and 10/29).
Optional but Highly Recommended:
Take Your Body Measurements – We recommend you take measurements of your waist (at the belly button) and body weight at a minimum. You may also choose to measure your hip, arm, and leg.
Keep a Daily Food Log – This will not be submitted but serves as a valuable resource if you have questions about quantity/quality of your food during the challenge. We are more than happy to give you feedback on your log, and help you if you start to notice that you are low on energy, hungry all the time, or not seeing results.
Attend the Flexible Dieting Seminar(September 17) – details below
Competition Details:
We will pick 1 advanced winner, 1 beginner winner, and 1 spirit reward. (Advanced means you’ve been at ICA at least a year; beginner is at ICA less than a year.) Prizes will be awarded! We will select the winners primarily based on performance gains, but we will factor in the body measurements as well if you completed them.
Level 1: Gluten Free and Sugar Free
This is our “introductory level” for the Nutrition Challenge. Your goal is to avoid all gluten and added sugar. Unlike the Level 2 challenge, dairy is permitted as are many grains and legumes. Try to eat a balance of protein, fat, and carbs, and read the labels of everything you eat! For detailed guidelines, clickHERE.
Level 2: The Paleo Diet / Eat like a Caveman
Level 2 participants will strive to eat 100% Paleo for the duration of the challenge. We define a paleo diet as eating meat, eggs, fish, veggies, fruit, nuts and seeds. (No grains, no legumes, no sugar, and no dairy.) You should focus your diet on quality sources of protein, nutrient dense carbs, and lots of leafy greens. Aim for a balance of carbohydrate, protein, and fat. Ideally you should eat only unprocessed foods that have no labels… but if something has a label you must read it and be sure there are no hidden “non paleo” ingredients! Read the detailed guidelinesHERE.
Level 3: Flexible Dieting ***NEW FOR 2015!!*
The idea of flexible dieting is that each person has an ideal daily macronutrient requirement (i.e. grams of carbs, fat, protein) that will help you achieve optimal health, performance, and body composition. When you participate in Flexible Dieting, you strive to eat a precise number of “macros” every day. Flexible dieting recognizes that, while food quality and source are very important for our long-term health, eliminating entire food groups from your diet may be unrealistic and can be psychologically demanding. Flexible Dieting stresses balance and allows you to be in control of your own body. (There are no “cheats” in flexible dieting – you count everything you eat, even bagels, ice cream, and beer!)
A food scale is required for this level.They are pretty cheap on Amazon.Here is a link.
Athletes interested in this level are STRONGLY encouraged to participate in the Flexible Dieting Seminar, described below.
***Flexible Dieting Seminar – September 17, 2015***
Jenna Carelli is a coach and athlete at CrossFit Manayunk who has run several nutrition challenges in the local area. Jenna’s Flexible Dieting Seminar (cost: $55) will explain the concept/theory of Flexible Dieting and why it is psychologically easier than most fad diets. Check out her flyer, here.
Those who attend the seminar will learn how to calculate their macros based off of their current weight, activity levels, performance and aesthetic goals. Jenna will work individually with each seminar participant to create a plan that will give you the results you are looking for. Jenna will introduce the food scale as the most important tool in successfully reaching your goals. Throughout the 6 week challenge, she will be available to answer questions, adjust your diet as needed, and serve as your accountability partner to make sure you remain on track! She will also create a private Facebook group (for the athletes who attended the seminar) to answer your questions, comments, concerns regarding Flexible Dieting.
Registration closes September 10! You can pay by cash or check ($55 – write checks to ICA) or register through MindBody ($60) under the “Workshops” tab.
We are SUPER excited for this year’s nutrition challenge and we hope you are too! Contact us with any questions!
WOD Notes: This is a CrossFit benchmark WOD, and it’s the first time ever we’re doing it at ICA! It’s a lot like Cindy, with a twist. At the start of each minute you’ll complete 1 round of the above movements. You have the remainder of the minute to rest. At the start of the next minute, complete another round. If (when) you get a point where you can’t complete the round within the given minute, the workout switches to an AMRAP. Your score will have two parts: the number of minutes you kept up with the EMOM, and the number of rounds you completed in the remaining time.
Muscle Up Notes: EQ came across this awesome muscle up progression! I would love to see a few ICAers if give it a try for a month. There are two videos: one for those who can do pull ups and ring dips but don’t yet have a muscle up and one for those who have a muscle up but want to be more efficient. Check them out HERE.
WOD Notes: The bear complex is a barbell progression consisting of power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The Bear, you must tap the floor and repeat for a total of SEVEN consecutive bear complexes. A few ground rules:
You MAY NOT rest the bar on the floor until you complete all 7 times through the sequence. However, you can rest the bar anywhere on your body.
You ARE allowed to combine the front squat -> push press into a thruster. (Same for the back squat -> push press.)
You may NOT combine the power clean -> front squat.
Community Notes: CrossFit Apex (Souderton) along with honorary ICAer Todd Pollock will be hosting a unique CrossFit event on Saturday, Aug 23 from 10am to 1pm. Teams of 4 will carry some workout gear 2 miles to a pool, swim a mile and then haul the gear back for time. It should be a fun endurance event! For a link to the website, click here. You can also find Facebook updates here.
Allen, Allison, Nathan, Rachael, Sarah L and James after the spartan run a couple weeks back!
“Nate”
AMRAP in 20 minutes of:
2 muscle ups
4 handstand push ups
8 KB swings (70/53#)
WOD Notes: This is a heavy and high skill metcon during which the goal is to go at a methodical and consistent pace for the entire 20 minutes. For once, sprinting out of the gates is not a good idea! The sub for muscle ups will be 2x strict pull ups and push ups and the sub for HSPU will be DB presses. Today is all about strong! Compare to 130226.
We are putting another meat order in to our farmer this week. This all started with us trying to get our hands on some quality affordable grassfed beef. As our farmer has expanded his farm we now have other options available!
1/8th of beef ($395) – about 50 pounds. Half ground beef, half roasts/steaks/cubs/stirfry. Beef bones and liver included.
1/2 of pig ($350) – about 60 pounds. Loads of bacon and sausage. pork steaks, shoulders etc.
Chickens ($195) – about 40 pounds. A whole smoked chicken, several whole chickens, wings, breasts, thighs.
There is a chance prices have gone up but this is what it cost last time. If you would like any of these, please post to comments with which animal and how many orders. There is somewhat of a limited supply on pig and perhaps beef so first come, first serve.
Rineer Family Farms also offers 5 and 10 week farm shares that can include dairy, meat, veggies and fruit. If anyone is interested, please let me know, there is a minimum order to get these.
WOD Notes: Today is entirely about conditioning! Run fast, take as few breaks as possible on the wallballs and then get back out and PR your 800m. If you know it will help your intensity, scale to 400m runs or a lighter wallball.
WOD Notes: Score will be the number of reps from both WODs added together. Half the class will begin with clean and jerks and the other half will begin with burpee pullups. Compare to 120813.
Thank you to everyone who came out to throw down with us today! It was a fantastic day of working out, raising money for a great cause, and celebrating 4 years of ICA! We had our best turnout ever, starting with 10 kids crushing our kids WOD, then 112 athletes completing the 31Heroes WOD! In addition to $2,732 donated through our 31Heroes team page, today we raised another $581 in cash and check donations. ICA is currently the #4 affiliate for total funds raised! (Check out the leaderboard HERE.) The top 5 teams get a sweet suite of gear from 31Heroes, including 3 weight vests, some speed ropes, and a 31Heroes banner. Please help us stay in the top 5 by donating if you haven’t already done so! The donation page is open until Aug 31.
We can’t begin to express how thankful we are to everyone who chipped in to make today a success. Starting with our late night set up crew (Dave, Erin, Jenn, and Sarge), our front desk / accounting crew (Sarge, Tina, and Julie T), the pig carvers (John and Schipul), and too many of you to name who welcomed new faces, stayed late to clean up, and in general stepped up at every opportunity to be helpful and make today run smoothly. Today would never have been such a success without each and every one of you, and we are so thankful! You helped show once again that ICA is truly the best community around.
For anyone who is dying to know how your team ranked against the rest, check out tabs 2-5 of the heat assignment spreadsheet, here.
Just a reminder – THERE IS NO FOOTBALL WOD TOMORROW! We are taking the day to rest, recover, and finish cleaning up the gym. We hope you all take a day to rest and recover too!
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run (45/25#)
Thrusters (155/105#)
Rope climbs
Box jumps (30/24″)
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The timing of the rotations is determined by the runner. The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes.
Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows, 16″ box
Each Level 1 and Level 2 team will have their own rope. Level 3 and Level 4 teams will share ropes (2 teams per rope). If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb.
Kids WOD: Kids WOD starts at 8:00am; be here at least 15 minutes early. Each kid needs to have an adult with them to serve as their coach/counter/judge.
Schedule: For adults, welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids!) Heats are at 9:00, 9:40, 10:20, 11:00, and 11:40. The party starts when the last heat ends, around 12:15. Please cheer on the later heats as energetically as you cheered on the early heats!!
Parking: We hear the baseball field is hosting a big event tomorrow as well, so parking may be extremely limited. Please carpool if possible, and we encourage athletes to park behind the building in the gated lot. (Avoid the side lot closest to the baseball field if you’re afraid of foul balls…)
Heat Assignments: As always, team and heat assignments are subject to change, but we will do our best to minimize changes, especially to the early heats. For the current heats/teams, click HERE. If any 10:20 or 11:00 teams wants to move to a later slot, we have an 11:40 team that would like to move up.
Other Details
We have some (limited) spots available for walk-ins, but advance notice is much appreciated. Email or call Nikki or John if you haven’t already let us know you’re attending.
You can register/donate officially at the 31 Heroes website, here. The required donation through the website is $31. You are NOT required to register officially to WOD with us tomorrow!! You can walk in and make a donation of any amount at the box.
For the party, we’ll be providing roast pig, pizza, watermelon, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
Bring cash!! We’ll have 3 vendors on site: Schuylkill Valley Sports (selling Reebok Nanos, lifting shoes, and clothing), Laura Prell (massage therapy), and About Time (GF pancakes). We also have ICA apparel for sale.
Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebrating 4 years of ICA!!!
Any questions? Email ironcrossathletics@gmail.com or call/text Nikki or John (before 10pm or after 6am please!!) Our phone numbers are on the Contact Us page.
31 Heroes Heats: We have started assigning heats for Saturday! Please click here to see the draft schedule. Find your team and make sure we have everyone accounted for at a time and level that works for you. Please note this schedule is DRAFT and we will put up a final schedule tomorrow night. We anticipate having to swap around some teams/heats, so if you didn’t request a specific heat time, you may get moved around… We appreciate your flexibility as we try to accommodate 100+ athletes!
31 Heroes Vendors: Check out these awesome vendors that will be coming on Saturday.
Schuylkill Valley Sports (Coventry Mall) will be selling Reebok shoes and apparel at discounted price for all athletes (cash or CC accepted).
Laura Prell will be giving chair massages for $1/minute. All proceeds will be donated to the 31 Heroes fund! (Thank you Laura!)
About Time will be cooking up and serving FREE protein pancakes for our athletes! (Check out their gluten free protein pancake mix here.)
Schedule Notes: All classes are cancelled this weekend, due to our 31 Heroes Fundraiser and 4th anniversary celebration! Everyone who wants their WOD fix should come do the 31 Heroes WOD on Saturday! (More details below.)
31 Heroes Notes: For any new members who don’t know what this Saturday is all about, read this post, then sign up! For all members – even if you registered on the 31 Heroes website already, you must sign up (on the door at ICA) to be added to a team. Add your name by Wednesday night at the latest! We’ll post heats on Friday. If your team has a heat preference, please note that on the sign up sheet. Also – let John or Nikki know if you have a child who will be joining us for the kids WOD at 8:00am! (If we don’t have at least 5 takers we won’t be running the kids WOD…)
WOD Notes: This is a very high skill chipper consisting of some of our favorite movements in the gym! The scale for pistols will be going to a box as a target and the scale for muscle ups will be shoot thrus on boxes or kettlebells. Compare to 140726.
Community Notes: Happy Birthday to Brendan, Colleen and Carver!!
WOD Notes: If you can’t complete the number of reps in a given minute, complete as an ARMAP for the remaining time. Taken from CrossFit Football on 150717.
WOD Notes: This is one of the shortest benchmark workouts of CrossFit with the top times being around a minute. More realistically we are looking for a 3 to 10 minute workout today. Be very cautious of the set up on each snatch as this can result in a sore back very easily.
Community Notes: Happy Birthday to Bre, Julia and MB!!
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
1200m run for time then overhead squat 2-2-2-2-2 (10 second pause between squats)
15-12-9 reps for time of thrusters (155/105#), complete 4 rope climbs after each round
Complete 6 rounds for max reps of 30s on, 30s off deadlifts (275/185#) and burpees
Run 1 mile then “NFL Combine” – 40 yd dash, bench press, vertical jump, broad jump, short shuttle, 3 cone drill
“Muscle Up Annie” – 50-40-30-20-10 reps for time of double unders and sit ups, 5-4-3-2-1 muscle ups after each round
Deficit deadlift 5×5 (75/80%) then 400m sled drag
Reminder: CrossFit Endurance is cancelled tomorrow. There is no 9:30 class.
Cool Notes: If you get the chance, check out Alison Locke in the women’s masters 60+ in the CrossFit Games. Going into the final day, she is currently winning! Moira introduced her to CrossFit and is in California cheering her on now!
WOD Notes: Deficit deadlifts are significantly more challenging than regular deads because they require a weaker/deeper start position. If you are still working toward a solid deadlift position then do today’s workout with either a conventional or sumo dead (no deficit). The sled drag should be unbroken and should involve limited strain on your calves which will require a very upright torso as you drag.
31 Heroes Notes: The sign up sheet is on the door at the gym! Make sure to put your name up even if you don’t have a team yet and we’ll match people up. This really is a grand time every year so bring your family even if they are just there for the roasted pig!
WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting Combine, where executives, coaches, scouts and doctors from all 32 NFL teams conduct an intense, four-day job interview in advance of the NFL Draft. Today we’ll run you through some of their drills! Compare to 120327.
30 seconds max reps of deadlifts (275/185# NTE 75%)
30 seconds rest
30 seconds max burpees
30 seconds rest
WOD Notes: Pick a weight for deadlifts that allows you to get at least 10 reps in the first 30 seconds. If you have any back issues, consider going sumo. Taken from CrossFit Football site on 150710.
WOD Notes: If the 8:30 and 9:30 are full, remember the 7:30 is wide open to complete this workout! Please pull your name out as soon as possible if you are signed up and cannot attend. You should be able to complete the first 15 thrusters in no more than 3 sets. If you know heavy thrusters are out of the question, we can drop it down to a lighter weight and double the reps. Scale to 3, 2, or 1 rope climbs per round or 15 strict pull ups per round.
Community Notes: An early thank you to Kehl, Sarge, Zhu and Dave – who are stepping up big time to cover all of next week’s classes while the Warneks enjoy a little time off! These 4 coaches are covering 26 classes from Sunday through Friday (!!!). Unfortunately we did have to cancel one class – there will be no Friday 12:00pm next week (7/17). MindBody has been updated to reflect this cancellation.
WOD Notes: No cherry picking!! If your first reaction to this workout was, “um, no thanks…” it probably means you should be doing it! Scaling options will include rowing (1000/800m) or running a shorter distance. This WOD will take place rain or shine.
WOD Notes: This is a long team metcon; likely in the 30+ minute range. You can break this workout up any way you want, but you can only have 1 athlete working at a station at a time. That means once you finish a movement, only 2 athletes are working. With one movement left, only one athlete is working. For the math-challenged, a 5k run is 5000m, which breaks down to 12 x 400m with a 1 x 200m “bonus”, or 25 x 200m. Transition time will add up!
On Saturday August 1, we’re celebrating ICA’s 4th anniversary!!
For the 5th year in a row, we’ll run the 31 Heroes WOD in honor of the 31 Americans killed in action in Afghanistan on August 6, 2011. After the WOD, we’ll have an afternoon of fun and festivities. We’ll have a huge roast pig, pizza, snacks, water, and much more. We’ll also have a rep from Schuylkill Valley Sports on site selling Reebok CrossFit gear and hopefully a few other vendors as well. It’s an all day party that you don’t want to miss!
Registration/Donations
To officially register for the fundraiser, visit our team page HERE and click the “Register Now” button at the bottom. Registration is $31, which goes directly to 31Heroes to be distributed to aid military families. For an additional $8 you can get a 31Heroes tank/tee. Even if you aren’t doing the workout with us, please consider making a donation to this very worthy cause!
Very important – You are NOT required to officially register at the 31Heroes website in order to WOD and celebrate with us on August 1st! You can make a donation at the door, or not make one at all.
The WOD
At ICA, we slightly modify the 31 Heroes workout to accommodate teams of 4. We strongly encourage folks to form teams in advance! We will post a sign up sheet at the box where free agents (or pairs) can list their names and find others to complete your team.
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run (50/25#)
Thrusters (155/105#)
Rope climbs
Box jumps (30/24″)
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes. (If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb.)
There are 4 levels to choose from, and all team members must do the same level (at least for the thruster weight and box height)
Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows, 16″ box
Kids WOD
Just like last year, we’re planning to kick off the day with an ICA Kids version of this WOD at 8:15am. WOD details TBA. Each kid needs to have an adult with them to serve as their coach/counter/judge. We’ll add a kids sign up sheet to the door as well.
Schedule
Kids’ heat is at 8:15am; show up by 8:00am for warm up and the kids’ WOD explanation. For adults, welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids!) Heats are at 9:00, 9:40, 10:20, and 11:00, with an 11:40 heat if needed. The party starts when the last heat ends!
Other Details
Family and friends are welcome to join us! If they want to spectate and celebrate we don’t need to know in advance, but if your guest wants to participate please let us know. Anyone brand new to CrossFit will likely default to Level 4.
We’ll provide roast pig, pizza, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebrating 4 years of ICA!!!
WOD Notes: This workout is a HEAVY metcon. Ideally the back squats will be taken from the floor. People with limitations on putting the bar behind their head can use racks. The reps don’t need to be done quickly, just go unbroken!
Schedule Notes: Friday, July 3rd will have our normal Friday schedule. If you would like to attend a morning class (especially the 9:30 or noon), please sign up well in advance. We will take the 14 people signed up plus the two waitlist spots. Don’t leave the evening ladies (EQ, Nikki and Sarge) hanging!
Community Notes: Happy Birthday to Robbie and one of our newest members Connor!!
WOD Notes: This is going to be a hard breathing metcon right out of the gates. Keeping the core engaged heavily during the first two movements will be essential to keeping your back feeling well. We will practice the single arm thruster with a kettlebell but if it is too painful on your wrist, you can always switch to a dumbbell.
WOD Notes: This is designed to be a medium length chipper in the sub 20 minute time domain. Go hard on the burpees and then enjoy! Deadlifts should not exceed around 40% 1RM.
Come in today between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
AMRAP in 8 minutes of 10 back squats (135/95#), 10 push ups. Rest 5 minutes. Then AMRAP in 8 minutes of 5 power snatches (135/95#), 10 burpees
10R/10L KB arm bars (53/35#) then Overhead Squat 1-1-1-1-1-1-1
Complete 6 rounds for time of: 7 KB swings (88/62#), 21 double unders, 20 yd bear crawl
With a partner, complete 2 rounds for time of 1000m row, 50 DB thrusters (30/20#), 30 pull ups
Complete 5 rounds not for time of: max reps front squats (75%), max consecutive toes to bar
AMRAP in 20 minutes of: 400m run, 10 clean and jerks (135/95#)
Schedule Notes: Remember that Kehl’s CrossFit Endurance class is moved from 9:30 to 9:00 am today. Make sure to sign in to MindBody if you plan on coming!
WOD Notes: This is meant to be a strength day… go heavy! You should be targeting 5-10 squats per round. You should also pick a toes to bar scale that allows at least 5-10 reps per round. Consider toes through rings or hanging tuck ups, or do 30 sit-ups per round.
WOD Notes: Partners may switch at any time and you do not need to share the work evenly. Each partner must complete some part of every set (no 1000m rowers out of the gates). If more than 10 people show up in a class, an 800m run will be subbed for the rowing for some lucky volunteers.
WOD Notes: Feel free to use a heavier bell and use the Russian technique if you do not trust going overhead with a heavy bell. Compare to the football WOD on 150616.
WOD Notes: Today we are establishing a new 1RM overhead squat. Athletes with shoulder limitations should front squat instead. For a video demonstration of a KB arm bar check out this tutorial by Jeff Martone, CrossFit KB SME.
Community WOD Notes: Join us for a free Community WOD at Valley Forge Park tomorrow at 11am! All are welcome! Meet by parking lot closest to the covered bridge (just off Route 252 on Yellow Springs Rd). Remember to bring water!
Valley Forge Notes: The Valley Forge WOD is Saturday (tomorrow) at 11:00 am. Bring your friends, dogs, spouses, kids, etc, and let’s get outside and enjoy the June weather! We’ll have two options : 1) a one-hour class led by Nikki, or 2) a hike up and over Mount Misery (2.5 miles) led by John. Both will start and end at the covered bridge.
*Please post to comments if you plan to attend on Saturday so we have a rough idea of how many to expect. Thank you!*
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
Deadlift 5-3-3-2-1-1 then 3x10R/10L walking lunges (30% 1RM deadlift)
Complete 4 rounds for max reps in a minute of clapping push ups, walking lunges (45/25#), Russian twists (45/25#), rest
“Nasty Girls” – complete 3 rounds for time of 50 air squats, 7 muscle ups, 10 hang power cleans (135/95#)
Bamboo bench press 20-20-20 then bench press 1-1-1-1-1-1-1
Complete 3 rounds not for time of: 10 box jumps (AHAP), 20 deadlifts (60%), 10 L-sit pull ups
Schedule Notes: Don’t forget that today at 9:30 is the first CrossFit Endurance class at ICA being run by Coach Kehl. He will be posting the WOD to comments shortly! Sign up in mindbody.
WOD Notes: This is a heavy metcon. There is no time component because we want you to completely focus on the integrity of each movement. This is a great day to try out a higher box (AHAP=As High As Possible), or perfect your L-sit. The deadlift weight should be something you can do 10 to 20 times in a row. If you are an extremely efficient deadlifter, this may be as high as 60%. If you know high rep deadlifts stress your back quickly, consider cutting back the reps or the percentage. Get ready for a sweatfest!
