Manion WOD – Apr 27, 2024

Saturday, April 27th at 11:00AM

On Saturday April 27, we’re hosting the Manion WOD at ICA! This is a FREE community event that honors local hero, Travis Manion.

Iron Cross Athletics is an OFFICIAL host of this year’s workout. If you choose to register via the ICA Fundraiser Page, a t-shirt is included with your donation.

While the workout can look intimidating, there are many ways to scale (half Manion, Partner Manion, etc.) A coach will help you choose the best option for you.

“Manion”

7 rounds for time of:

  • 400-meter run
  • 29 back squats (135/95#)

The Manion Foundation (TMF) is introducing a RUCK option this year! (Weighted ruck in place of the 400m run.) If you choose this option, you will also receive a patch from TMF.

For more information on Travis & the Manion Foundation, click HERE.

To register & donate for the ICA Manion Event, click HERE.

If you would like a t-shirt in time for the WOD, you must register by April 12!

Football WOD – Mar 8, 2015

Complete 6 rounds of the complex:

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

WOD Notes:  Each complex must be completed unbroken.  You can drop the bar between the 6 complexes.  For each drop during a complex, a 10 burpee reward will be completed after the 6 rounds are done.  Posted by CrossFit Football on 150306.

Daily WOD – Mar 7, 2015

Back Squat 3×20 (65% 1RM)

WOD Notes:  Ideally all 3 sets will be performed at the same weight.  This is a ridiculously hard task to accomplish and should be reserved for advanced squatters.  Some scaling options are to do 3×10 at closer to 75% or to find a 20 rep max.  Lift heavy and enjoy this paradigm shifting experience!

Daily WOD – Mar 6, 2015

“Open 15.2” = “Open 14.2”

Take 3 minutes to complete 2 rounds of:

  • 10 overhead squats (95/65#)
  • 10 chest to bar pull ups

If you finish both rounds then

Take an additional 3 minutes to complete 2 rounds of:

  • 12 OHS (95/65#)
  • 12 C2B PU

If you finish both rounds then

Take an additional 3 minutes to complete 2 rounds of:

  • 14 OHS (95/65#)
  • 14 C2B PU

…etc

WOD Notes: Get jacked up for 15.2!!! This is a repeat of last year’s 14.2. Click HERE to see last year’s post and results. For many of us this will be a short, 3 minute workout… but for some it may be 6 minutes, 9 minutes, or more. Your workout is over when you fail to complete 2 full rounds within the time cap. Your score is the total number of reps you complete. IMPORTANT: If you complete the first 2 rounds, you must WAIT until the 3 minute clock expires, and THEN a new 3 minute clock starts and you can start the second set of work. If you are competing in the Open, be sure to visit the Games page and read the full rules/standards HERE.

Scaled Notes: If you are completing this scaled, there are three changes: 1) weights are 65/45#, 2) pull ups instead of C2B, 3) reps are reduced to 6 OHS and 6 PU in the first 3 minutes, then 8/8, 10/10, etc.

Masters and Teens: Masters over the age of 55 and Teens 14-17 use 65/45# and perform regular pull ups; however, follow the full Rx rep scheme (10/10, 12/12, etc). Your scale is 45/35# and jumping pull ups with the reduced rep scheme (6/6, 8/8, 10/10).

Make Up Day – Mar 5, 2015

snowflakeSnow update: MOGA is cancelled for tonight, but we plan to open the gym for the regularly scheduled hours. Route 23 near us is plowed but still snowy. Please drive carefully if you choose to come in! We can’t vouch for the condition of the parking spots; you may want to throw a shovel in the car…


 

Katie N. crushing 15.1, what will 15.2 bring??
Katie N. crushing 15.1, what will 15.2 bring??

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

  1. “15.1” AMRAP in 9 minutes of 15 toes to bar, 10 deadlifts (115/75#), 5 power snatches (115/75#) then 6 minutes to find 1RM clean and jerk
  2. 20 Zurcher deadlifts NFT then 5×8 deadlifts (75%)
  3. AMRAP in 9 minutes of 9 box jumps (30/24″), 12 ring dips, 15 KBS (70/53#)
  4. Overhead Squat 5×5 (75%) then 5×8 hang muscle snatch (30% 1RM power snatch)
  5. Partner Interval AMRAP in 12 minutes of: 7 KBS (70/53#), 10 yd bear sliders, 7 box jumps (24/20″), 10 yd bear sliders
  6. Complete 4 rounds for time of 15 front squats (135/95#), 15 floor wipers (135/95#), 15 burpees over bar

Moga Notes:  Remember to sign up for Moga with coach Kehl tonight from 5:30 to 6.  This is a great way to loosen up before the second round of the open on Friday!

Open Notes:  Tune into the CrossFit games site tonight at 8:00 to see the announcement of 15.2 and watch two fantastic athletes compete head to head!  Any predictions?

 

Meat!

T_Bone_Steak__88738.1405390299.1280.1280

The next beef order will be here in about 6 weeks! For those of you who don’t know, ICA has a good relationship with a farmer who raises his own grassfed beef on a small farm near Lancaster.  He has the cow butchered, packaged into family sized portions and separated into 1/8ths of a cow (approximately 50# of meat) and each 1/8th costs $395.

There are also pigs available.  A half pig (I think about 60# of meat) costs $350.  In the last order, I believe a half pig yielded about 12 pounds of bacon among all the other cuts of meat.

I’ve heard nothing but good things about this meat and we live on the beef at the Warnek household.  Feel free to email us with any questions.

Post to comments (pork or beef) to place an order.

March Schedule & Events

Go Nova!
Go Nova!

Mark your calendars for these important dates in March!

  • Mar 5 (Wed) – Stretching and Mobility with Coach Mark, 5:30-6:00pm. (Note time change for this week only!)
  • Mar 14 (Sat) – FREE Handstand Clinic with local gymnastics instructor, Joelle, 11:30am-12:30pm. This does NOT count towards your class totals. Sign up in MindBody.
  • Mar 14 (Sat) – Join us Saturday at 5:00pm for our 3rd annual Pizza Helen! This is a FREE social event that will not count towards your class totals. If you don’t know what Pizza Helen is, click HERE to see last year’s post and results. There are endless scaling options… full slice, half slice, sub-a-beverage, full slice plus beverage (Rx+) are all fair game.  And of course, KB weights and pull ups will be scaled as needed.  The pizza is on us (just a small thank you for making ICA the amazing community that it is)! BYOB for a “stink and drink” after the WOD! Please sign up in MindBody so we know how much pizza to order.
  • Mar 19 (Wed) – Stretching and Mobility with Coach Mark, 6:00-6:30pm
  • Mar 21 (Sat) – Squat clinic with Jon Herting, 12-2pm. All spaces are currently full, but please contact John if you’d like to be on the waitlist. Cost is $60.
  • Mar 29 (Sun) – ICA is sponsoring a showing of the classic film “Blazing Saddles” at the Colonial Theater at 2:00pm. Come on out, wear your ICA garb, and enjoy a fun afternoon with us! As a sponsor we have 50 free tickets, which we’ll hand out first come first serve. (Each member can have one free ticket and one for a friend/family member; we’ll hand out more if they are available that day.) Additional tickets are $9 for adults, $7 for seniors, and $5 for kids under the age of 13.
  • Apr 11 (Sat) – Mark your calendars for a fun evening at the Great American Pub in Phoenixville! ICA has rented a private room and is ordering a bunch of hors d’oeuvres for our members and guests. This is a free event, but a cash bar. More details (such as the exact times) to be announced. We know this is the same day as the Masters of the Universe competition at CF Generation; this will be a great after party!

ICA Kids!

ICA Kids getting stronger!

We’re now opening registration for the next ICA Kids sessions! ICA Kids sessions are five weeks long, taught in the same structured environment you’re used to and are led by Karen (Sarge).

Due to the popularity of the last session, and the requests to include younger kids, we’re going to offer two classes this time!  ICA Kids classes will be held at 8am and 9am on Sundays. Classes at 8am will include ages 5-8, and the 9am will include ages 9-13.

Our next session will begin on Sunday, March 15th   and will run about 45 minutes in length. During each class, we will warm up (usually by playing a game), complete a WOD, and finish by working on a skill.

Each five week session costs $75, and space is limited to a maximum of 10 kids, and a minimum of 4 for each session. If you have questions or want to sign up, talk to Sarge during class, or email her  at sarge.largent@gmail.com

Looking forward to helping kids get strong!!!

Daily WOD – Mar 2, 2015

MB and Adam heading up the ropes!
MB and Adam heading up the ropes!

Overhead Squat 5×5 (75%)

Then

5×8 hang muscle snatches (30% 1RM power snatch)

Apparel Notes:  As of Monday all the remaining ICA gear is up for grabs.  If we run out and there is enough demand, there may be a reorder.

Open Notes:  If you are taking part in the Open and have not done so already, please post your score on the games site.  You have until tonight at 8:00 to post.

Daily WOD – Feb 28, 2015

Ron demonstrating a chest to bar pull up!
Ron demonstrating a chest to bar pull up!

20 zurcher deadlifts (25% 1RM deadlift)

then

Deadlift 5×8 (75%)

Open Notes:  Remember to submit your score on the games site!  If you missed Friday and are signed up for the open, feel free to come in to the 7:30 to knock it out.

Open WOD – Feb 27, 2015

Nikki hitting some muscle ups!
Nikki hitting some muscle ups!

“Open 15.1”

AMRAP in 9 minutes of:

  • 15 toes to bar
  • 10 deadlifts (115/75#)
  • 5 power snatches (115/75#)

then immediately into 6 minutes to find:

  • 1 rep max clean and jerk

WOD Notes:  For anyone still on the fence about signing up for the open, the registration deadline is Monday.  There is a “scaled” division in the Open this year and even if you can’t perform those movements we will be scaling the WOD according to the usual ICA guidelines.  Almost everyone will get judged/counted on these workouts so you may have the chance to submit a score even if you haven’t signed up yet.  GET JACKED UP!!

Make Up Day – Feb 26, 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 as many reps as possible in one minute of each: power cleans (60%), push ups.  Repeat for 10 minutes.
  2. Snatch 1-1-1-1 and power snatch 1-1-1-1
  3. Complete 4 rounds of 3 cycles of 2 front squats (80%), 10 slam balls (50/30#), 1 rope climb.  Rest 2 minutes between cycles.
  4. AMRAP in 3 minutes of deadlifts (185/135#) and wallballs (20/14# to 10/9′), rest 2 minutes, 3 minutes of deadlifts and c2b pull ups, rest 2 minutes, 3 minutes of deadlifts and burpees
  5. Complete 3 rounds for time of 30 sit ups, 60 air squats, 90 double unders.
  6. Bench Press 5-5-5-5-5 then 50 inverted bar rows NFT

Open Notes:  Be sure to tune in to the first workout of the open at games.crossfit.com at 8:00, Thursday night.  You get to see the two fittest men on earth from 2014 complete the workout that we will all do on Friday!  Any guesses as to what 15.1 will bring?

Daily WOD – Feb 23, 2015

AMRAP in 3 minutes of:

  • 5 deadlifts (185/135#)
  • 5 wallballs (20/14# to 11/10′)

Rest 2 minutes then AMRAP in 3 minutes of:

  • 5 deadlifts (185/135#)
  • 5 c2b pull  ups

Rest 2 minutes then AMRAP in 3 minutes of:

  • 5 deadlifts (185/135#)
  • 5 burpees

The weight is NTE 50% of your 1RM deadlift.

Nutrition Notes:  This is the last week of the winter nutrition challenge.  Keep up the good work, especially anyone competing in the first workout of the Open this Friday!

Make Up Day – Feb 19, 2015

Joe
Joe’s nephew Ian messing around on Valentine’s Day!

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

  1. Push Press 1-1-1-1-1-1 then alternating tabata ring dips and box jumps (32/24″)
  2. Valentine’s Partner WOD – 50 reps of KBS (53/35#), sit ups, walking lunges, box jumps, push ups, wallballs, pull ups, burpees
  3. Complete 5 rounds for time of 3 power snatches (185/125#), 9 c2b pull ups, 12 lateral hops
  4. AMRAP in 12 of 2 muscle ups, 6 pistols, 10 slam balls (40/30#), cash out: 33 burpees for time
  5. Front Squat 2-2-2-2-2 then 5x5R/5L split squat
  6. Complete 21-18-15-12-9-6-3 reps for time of KB Power snatches (53/35#) and Russian twists (53/35#)

Community Notes:  Happy Birthday Cynthia!!

Girls Night Note: I’ve had a lot of people ask what they can bring for our ladies wine and yoga night. Beverages and snacks of any kind would be great! Remember a lot of ICAers are participating in the nutrition challenge, so at least some Paleo and GF/SF snacks are encouraged. Please post to comments if you’re planning to bring something to share, so we can get as good a spread as possible. Can’t wait!!

Daily WOD – Feb 17, 2015

snowflake  We apologize for the late post, but as of 5:45am, the 6:15am class is cancelled for today! Coach Sarge was on her way and said roads were bad and people were slipping on 113. We’ll be open for the 9:30! Drive safely, friends.


 

IMG_6802IMG_6822

Valentine
Valentine’s WODers!

Front Squat 2-2-2-2-2-2

then 

5x5R/5L split squat (30% 2RM front squat)

Daily WOD – Feb 14, 2015

Valentine’s Day Partner WOD

In teams of 2 complete:

  • 50 kettlebell swings (53/35#)
  • 50 sit ups
  • 50L/50R walking lunge
  • 50 box jumps (24/20″)
  • 50 push ups
  • 50 wall balls (20/14# to 10′)
  • 50 pull ups
  • 50 burpees

WOD Notes:  One person is working at a time. Partners do NOT have to split the work evenly, but each partner must complete at least 10 reps of each movement.  You do not need to have a partner before showing up.  Anyone without a partner will get paired up when you get here!  There will be plenty of scaling options so come on out and have fun!  Compare to 140215.

Daily WOD – Feb 13, 2015

Push Press 1-1-1-1-1-1-1

Then

Alternating Tabata:

  • Ring dips
  • Box jumps (32/24″)

WOD Notes:  Compare push press to 140319.

Squat Seminar:  We are very happy to announce that Dr. Jon Herting (physical therapist) will be holding a squat seminar at ICA on Saturday March 21st from noon to 2pm.  The cost will be $60 and will include an individual video analysis sent to you after the seminar.  The class will be limited to 8 people (with a minimum of 5) in order to really dig into each person’s squat issues.  The goal of the course is to get someone who knows the ins and outs of the human body and weightlifting to analyze your squat in a small group setting and offer ways to improve your movement.  If there is a demand, we will set up more sessions in the future.  Email us to reserve a spot!

Ladies Night: Just a reminder that we are hosting a Ladies Night at the gym next Friday (2/20) at 7:00pm. All are welcome!! Sign up in MindBody to reserve your spot. We’ll kick off with an hour of yoga, taught by a visiting instructor, followed by wine, snacks, and hanging out! Please bring $10 (cash) for yoga. ICA will provide wine and snacks; let me know if you have any specific requests. You are also more than welcome to bring beverages and snacks to share!

Community Notes:  Happy Birthday Lindsey!!

Make Up Day – Feb 12, 2015

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

  1. Complete for time: 1000m row then 21-15-9 reps for time of shoulder to overhead (135/95#), box jumps (24/20″)
  2. Back Squat 1-1-1-1-1-1 then tabata partner leg tosses
  3. AMRAP in 10 minutes of 5 bar over burpees, 5 thrusters (155/105#), 5 strict pull ups
  4. Sled drag 6×40 yds then sumo deadlift 1-1-1-1-1-1-1
  5. “Karen” complete 150 wallballs for time (20/14# to 10/9′)
  6. Complete 3 rounds for time of 10 HSPU, 15 toes to bar, 20 pull ups, 25 KBS (53/35#), 30 double unders

Community Notes:  Happy Birthday Todd!!

Football WOD – Feb 8, 2015

AMRAP in 10 minutes of:

  • 5 bar over burpees
  • 5 thrusters (155/105#)
  • 5 strict pull ups

Competition Notes:  Good luck to Kelly K and MB as they both enter their first competition tomorrow!  The event is from 9 to noon at CrossFit Apex in Souderton for anyone interested in cheering them on.

Community Notes:  Happy Birthday Chase!!

Make Up Day – Feb 5, 2015

Boelker moving fast!
Boelker moving fast!

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

  1. Compete 4 rounds for time of 200m shuttle run, 20 box jumps (24/20″), 20 wallballs (20/14# to 10/9′).  Carry the medball the whole time.
  2. Turkish get up 1-1-1-1 then overhead squat 1-1-1-1-1-1
  3. AMRAP in 5 minutes of 5 front squats (135/95#), 10 push ups then AMRAP in 5 minutes of 5 back squats (135/95#), 5 strict pull ups
  4. Complete 5 rounds for time of 5 bear complexes (95/65#), 30 lateral bar hops
  5. AMRAP in 20 minutes of 5 pull ups, 10s pull up hold, 10 tuck ups, 20s tuck hold, 15 squats, 30s squat hold
  6. Power clean 1-1-1-1-1-1 and clean 1-1-1-1-1-1

Community Notes:  Happy Birthday Jenn!!

February Schedule & Events

dji_kidilly_february_c

Mark your calendar for these important dates in February!

  • Feb 2 – ICA’s Pre-Open Nutrition Tune-Up begins! See Saturday’s post for more details.
  • Feb 5 – Stretching and Mobility with Coach Kehl, 6:00-6:30pm. This class is included for free as part of Thursday night Make Up Night / Barbell Club.
  • Feb 8 – Teen Gauntlet at CF Apex. Come join us as we cheer on Kelly and MB, from 9am-12pm!
  • Feb 14 – Valentine’s Day Partner WOD! Bring your significant other, a friend, a sibling, a child (over the age of 12, please) or any guest of your choice to partner with you. The workout is beginner friendly, and guests are free.
  • Feb 19 – Stretching and Mobility with Coach Kehl, 6:00-6:30pm
  • Feb 20 – ICA Girls Night! Join us at 7pm for an hour of Yoga (led by a visiting instructor) followed by an evening of hanging out, wine, and light snacks. There will be a $10 fee for yoga, but this will not count as a weekly class. Please sign up in MindBody by Friday February 13 so we know how many people to expect!
  • Feb 27 – ICA takes on Open 15.1, the first workout of the 2015 CrossFit Open season! For more details on the Open, including a link to register, click HERE. Registration is allowed through March 2.

 

Daily WOD – Feb 2, 2015

IMG_6529
EQ looking over some rowing form!

Complete 5 rounds for time of:

  • 5 bear complexes (95/65#)
  • 30 lateral bar hops 

Community Notes:  Happy Birthday Bob Brown!!

Reminder:  Today is the first day of the winter nutrition challenge.  Start it up!

Daily WOD – Jan 31, 2015

Welcome Zach!
Welcome Zach (getting so close to hoisting the 207 in his first week)!

Turkish Get Up 1-1-1-1

Then

Overhead Squat 1-1-1-1-1-1-1

WOD Notes:  Compare squat to 140702. Compare Turkish get up to 131207.

Community Notes: Happy Birthday Rick and Nadine!!

Nutrition Challenge:  The winter nutrition challenge starts up this Monday.  Here’s a little more info on what this challenge entails:

  • When:  The challenge will run 4 weeks from Monday, 2/2 until Sunday 3/1.  This will take us through the first CrossFit Open competition workout.
  • Why:  Several reasons!  Many of us have fallen out of an ideal diet since the holidays and this is a great way to get started back on the right track.  It also allows any competitors to have a solid 4 weeks of perfect eating so they can give their best in the Open.  It is usually easier to stick to a plan when your friends are in it with you!
  • What:  The two basic plans to follow are either gluten free/sugar free or strict paleo.  If you are interested, you should choose one of these two and stick with it mercilessly for 4 weeks.  Unlike the fall challenge there is no competitive aspect here.  We recommend that you take bodyweight and hip/waist measurements at the start and end for your own vindication but they are not required.  If there is a benchmark workout you would like to use to track your athletic progress, feel free to complete it at open gym on Saturday or on make up night next week.

Make Up Day – Jan 29, 2015

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

  1. Banded Deadlifts 6×3 (100% 1RM combinde band/bar) then 6R/6L stone to shoulder
  2. Complete 30 reps of each for time: cal row, pull ups, wallballs (20/14# to 10/9′), KBS (53/35#), box jumps (24/20″), push presses (75/45#), toes through rings, walking lunges (15r/15l), double unders, burpees
  3. AMRAP in 10 minutes of 7 bent over rows (50/30#), 7 power cleans (50/30#), 7 push presses (50/30#)
  4. Split Jerk 9×1 (3×85, 90, 95%) then complete for time 21 KBS (88/62#), 7 wall climbs
  5. Complete 3 rounds each for time of 500m row, 15 power cleans (135/95#), 15 ring dips
  6. Complete in any order for time 10 rope climbs, 50 deadlifts (315/205#), 200 double unders

Daily WOD – Jan 26, 2014

snowflake

All evening classes are cancelled for tonight. The exact impact of the storm is still unknown, but we believe everyone will be safest staying off the roads (including your coaches)!


 

Split Jerk 9×1 (3×80%, 3×90%, 3×95% 1RM)

Then

Complete for time:

  • 21 KBS (88/62#)
  • 7 wall climbs

Schedule Notes: Based on weather predictions we plan to run the 6:15am class.  The 9:30 will depend on what the snow looks like; please check the blog before driving in. As of now we plan to close for all Monday evening classes (4pm, 5pm, 6pm, 7pm) and Tuesday morning (6:15am, and 9:30am).  We will post final closings to the blog tomorrow, and note the cancellations in MindBody as well.

Apparel Notes:  If you want to order some of new ICA apparel, you have until the end of the day (Monday) to place your orders!  We plan to buy a very limited number of extras, so if you want some gear, you have to order it now! Please fill out the spreadsheet attached to THIS POST to place your order.  The tabs at the bottom of the spreadsheet correspond to the different articles of clothing.

Football WOD – Jan 25, 2014

Complete as many rounds as possible in 10 minutes:

  • 7 reps DB bent over rows (50/35#)
  • 7 reps DB power cleans (50/35#)
  • 7 reps DB push press (50/35#)

WOD Notes: Compare to CFFB WOD 150109. If there aren’t enough DBs, use barbells loaded to 125/85#.

Swim WOD: If you are joining us for the swim WOD, please be at the Radnor High School pool by 11:45. Bring $6 cash (exact amount strongly appreciated). There are still a few spots left if you want to join in!

ICA Kids: Tomorrow is the first ICA Kids class! Please show up around 8:45 am; class starts at 9:00 am.

Daily WOD – Jan 24, 2015

snowflakeClasses are ON per the normal schedule. Three important notes: 1) if you’re coming, leave early and drive carefully! 2) if you’re not coming, remove your name at least an hour before your class, so others can take your spot. 3) we don’t know the condition of the parking area or gated parking lot. Consider throwing a shovel in your car!!


 

Complete for time:

  • 30 cal row
  • 30 pull ups
  • 30 wallballs (20/14# to 10/9′)
  • 30 KB swings (53/35#)
  • 30 box jumps (24/20″)
  • 30 push presses (75/45#)
  • 30 toes through rings
  • 30 walking lunges (15R/15L)
  • 30 double unders
  • 30 burpees

Weather Notes:  Please check the blog in the morning for class cancellation information based on the weather.

Swim Notes:  Anyone interested in coming to the swim WOD can bring $6 cash to John or Nikki in the next few days (before or after the swim).  Please sign up through Mindbody if you plan on coming!

Apparel Notes:  Pictures of each item are linked through the name of each item on the “New ICA Gear” post.

NEW ICA GEAR!

By popular demand we are ordering the following items this week!

Men’s T-shirt:  Red, silver ink, “CROSSFIT PHOENIXVILLE” around a bending barbell on the front.  The back will say “No man has the right to be an amateur in the matter of physical training.  It is a shame for a man to grow old without knowing the beauty and strength of which his body is capable.” -Socrates.  ICA logo on shoulder.  Cost: $20

Men’s Thermal: Navy blue, yellow ink, ICA STRONG down right sleeve.  ICA logo front left chest.  Cost: $30

Men’s Shorts:  Orange, black ink, ICA logo on right leg.  Cost: $25

Women’s T-shirt: Red, silver ink, awesome picture on front, “Live a life less ordinary” on the back. Cost: $20

Women’s Tank:  Same as women’s T.  Racerback style.  Cost: $20

Women’s Shorts:  Purple with white ink.  Logo on right leg.  Cost:  $25

Women’s Thermal:  Royal blue with yellow ink.  Same design as men’s thermal.  Cost:  $30

Unisex Sweatpants:  Black with white ink.  Logo on right leg.  Cost: $30

Unisex Zip Up Hoodies:  Dark grey with orange ink.  Logo front left lapel.  ICA STRONG running down the right sleeve.  The back has a picture of a phoenix (like our trophy).  Cost: $40

We are doing a pre-order for anyone who is interested in any of the above gear.  You can CLICK HERE for the ordering spreadsheet.  You must enter 3 things into the spreadsheet: Name (first and last), quantity of the item, and payment method  (CC, cash or check).  Orders are due Monday, 1/26 and if you choose CC we will run your card on file on Wednesday, 1/28.  We will be ordering some extras for anyone who misses the pre-order and for anyone who needs to exchange sizes.  Feel free to contact us with any questions!

 

Make Up Day – Jan 22, 2014

Welcome Cynthia!
Welcome Cynthia!

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

  1. Complete 12-10-8-6-4-2 reps for time of:  Clusters (135/95#), HSPU, KBS (70/53#)
  2. Snatch 8×1 (2 sets at 80, 85, 90, 95%) then 100 banded good mornings NFT
  3. Complete 10-8-6-4-2 reps for time of: power cleans (70%), heavy 50yd farmer’s carry after each round
  4. Front Squat 6×1 (3sec pause, 90%)
  5. Partner Interval AMRAP of slam balls (40/30#).  Complete 5R/5L lateral plyo skier hops and 5 shuttle runs at the start of each minute.
  6. Complete 3-6-9-12-15-18 reps for time of OHS (95/65#) and C2B pull ups

Daily WOD Jan 21, 2014

Congrats to Tanya on completing her ICA coaching internship, you
Congrats to Tanya on completing her ICA coaching internship, you’ll be seeing her name on the schedule soon!

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

  • Overhead squats (95/65#)
  • Chest to bar pull ups

Apparel Notes:  Check the blog soon for a post on pre-orders for a bunch of new ICA gear!

Community Notes:  Happy Birthday Tina!

Daily WOD – Jan 20, 2014

Partner Interval AMRAP in 16 minutes of:

  • Ball Slams (40/30#)

Rules:  Partners must alternate each minute.  Before ball slams each round, you must complete 5R/5L lateral plyo skier hops (24/20″) and a 50 yd shuttle run.

Coaching Notes:  Be sure to sign up for the 4:00 p.m. today for Tanya’s first solo coaching class, good luck Tanya!

Community Notes:  Happy Birthday to Brian and Bridget!!

Daily WOD – Jan 19, 2014

Rudy working on a TGU!
Rudy working on a TGU!

Front Squat 6×1 (90% 1RM, 3 second pause)

Then

GOALS DAY!

WOD Notes: We will be setting goals today and getting up some cards for the new year!  If you can’t make it in today, make sure to talk to one of the coaches in the coming week to set up your goals card.

Weather Notes:  With the wet streets and cold temperatures, any one attending the 6:15 class should be sure to check the blog in the morning in case we cancel class.

Daily WOD – Jan 17, 2014

Kelly K. showing how to maintain a straight back as she lowers a power snatch mid metcon!
Kelly K. showing how to maintain a straight back as she lowers a power snatch mid metcon!

Snatch 8×1 (2 sets each at 80, 85, 90 and 95% 1RM)

Then

100 banded good mornings NFT

 

Reminder:  If you are planning on attending the ICA swim WOD next Sunday, 1/25 please be sure to sign up through mindbody.

ICA Kids!

photo (1)

Finally! ICA Kids is coming in two weeks! ICA Kids sessions are taught in the same structured environment you’re used to and are led by Karen (Sarge). Each ICA Kids session is five weeks long, and classes are scheduled at 9am on Sundays.

Our first session will begin on Sunday, January 25th and will be offered to kids ages 7-12.  Classes will be about 45 minutes in length, and during each class, we will warm up (usually by playing a game), complete a kid’s WOD, and finish by working on a skill.

The five week session costs $75, and space is limited to 10 kids, with a minimum of 4. If you have questions, contact Sarge. To sign up, talk to John or Nikki next time you’re at the gym.

Looking forward to kicking this off in the new year!

(Class dates are 1/25, 2/1, 2/8, 2/15, 2/22)

Make Up Day – Jan 15, 2015

Tav getting ready for toes to bar!
Tav getting ready for toes to bar!

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

  1. Sumo deadlift 5×2 (90%) then 30 drop box jumps NFT
  2. Max reps in 3, 2, and 1 minute of: double unders, box jumps (24/20″), wallballs (20/14# to 10/9′)
  3. Complete for time 30 bodyweight back squats, 200m shuttle run, 30 burpees
  4. AMRAP in 8 minutes of: 5 power snatches (115/75#), 7 front squats (115/75#), 9 toes to bar
  5. Complete 10 rounds for time of: 5Rt/5Lt Turkish get ups (53/35#), 5 strict pull ups (53/35#)
  6. Back Squat 5×2 (90%) then 3×50 yd prowler push (50% 1RM back squat)

CrossFit Open Registration Starts Thursday!

games 2015

Even if you’re new to CrossFit, chances are you’ve heard of the “Open.” The 2015 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:

This year, there are 2 major changes to the Open. First, they are introducing a scaled division, so athletes can choose the programming that best matches their abilities (more on this in the FAQs, below). Also, they are introducing a Teenage Division, for athletes ages 14-17.

When is the “Open?”

This year, the Open season will run from February 26 – March 30.   Every Thursday for 5 consecutive weeks 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 6 classes. You DO NOT need to be registered for the Open to come do the workouts!  If a registered athlete can not make it to a Friday workout, please let us know as soon as possible. We will do our best to arrange for a judge to be available over the weekend or on Monday. However, there are no guarantees, so please do your best to attend on Friday!

Other FAQS:

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

For the first time ever, scaled versions will be available for all Open workouts, so athletes can choose the programming that best matches their abilities. The intent of the scaled workouts is to allow everyone who wants to compete, to compete at an appropriate level. Choosing the scaled version of the workout one week will not prevent an athlete from doing the next workout as prescribed. Those athletes who choose to do all five Open workouts scaled will be visible on the Scaled Leaderboard, where they can compete with their peers.  However, the scaled workouts are not for anyone who’s fighting to advance to the next stage of the CrossFit Games season. One rep of the prescribed version of the workout will be ranked ahead of the best score of the scaled version of the workout—we want to celebrate and reward the hard-earned first-ever chest-to-bar pull-ups, double-unders and snatch PRs. If you cannot get one rep of the prescribed version of the workout, or simply find the scaled workout more appropriate for you, you’ll be able to opt for scaled.  

2. What’s the deal with the Teenage Division?

The teenage division is for athletes who are between 14 and 17 years old as of the close of score submissions for Open Workout 15.1 (March 2). The teenage division will have an overall Leaderboard, and the teens will perform a different version of the Open workout than the adult male and female competitors. The winners of the teenage division will be crowned after the fifth and final week of the Open. Teens will not be in the running for regionals as a team or individual competitor.

3. 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 scaled version of the Open WOD. At the end of the Open, the world’s top 200 masters athletes in each age division will be automatically entered into the Masters Qualifier, which is a second online competition that will take place April 23-27.

4. How do I qualify for Regionals?

At the end of the Open, the top 20 men, 20 women, and 15 teams from each region are invited to the Regionals. Any athlete who is attempting to qualify for Regionals is required to use a registered Judge (all ICA coaches will be registered judges), and all of their Open workouts must be videotaped. 

5. Will the Friday Open WOD count as one of my classes for the week?

Yes, the Open WOD will count as a class, so any punchcard or 2x/week members should plan accordingly.

6. How much does it cost to register for the Open?

Historically registration has been $20 for individual athletes; we expect this year to be the same.

7. Okay, I’m in. How do I register?

Register on the CrossFit Games website. Remember to choose CrossFit Phoenixville as your affiliate!! If you have any questions, talk to John, Nikki or any of your coaches.

Daily WOD – Jan 10, 2014

Chloe teaching Carver how its done!
Chloe teaching Carver how its done!

Complete max reps in 3 minutes, 2 minutes, and 1 minute at each of the following stations:

  • double unders
  • box jumps
  • wallballs (20/14# t0 10/9′)

WOD Notes:  Feel free to complete this workout at open gym from 7:30 to 8:30 if classes are full.  If you are signed up but cannot attend, please remove your name by 7:00 am to allow others to sign up.  50 burpee bonus for anyone who forgets to take their name out.  If you are on the waitlist, come in!

Make Up Day – Jan 8, 2014

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

  1. Tabata: DB power snatches (50/30#), tuck ups, KB SDHP (53/35#), jumping lunges
  2. Bench Press 10×1 (90%) then 5×5 weighted ring dips
  3. Complete 8 rounds for time of 6 (3R/3L) front rack lunges (185/115#), 10 dynamic push ups, 10 Russian Twists (70/53#)
  4. EMOM for 10 minutes of: 5 deadlifts (225/155#), 10 burpees
  5. Clean 8×1 (80, 85, 90, 95%) then 30 ring rows NFT
  6. “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats

Daily WOD – Jan 6, 2014

Tom S ripping through some textbook burpees!
Tom S ripping through some textbook burpees!

Clean 8×1 (2 sets each at 80, 85, 90, 95%)

Then

30 ring rows

WOD Notes:  Make the ring rows as challenging as possible.  Elevate the feet, complete an isometric hold at the top of each one.  Pick a version that allows you to do no more than 5 in a row.

 

January Schedule & Events

january

Mark your calendars for these important upcoming dates!

  • Thurs, Jan 8 – Stretching and Mobility (MOGA) with Coach Mark, 6:00pm
  • Sat, Jan 10Masters Arctic Blast competition at Central Bucks CrossFit. ICA has 13 individuals registered!! Please join us to cheer on Jenn, Katie N, Jess, Chris S, Peggy, Nikki K, Erin, Joanna, Dave, Dan, Todd V, Caba, and Jimbo!
  • Thurs, Jan 15 – Registration opens for the CrossFit Open! The first Open workout will be released February 26. For those unfamiliar with the CrossFit Open, we’ll post more details soon, but in the meantime you can click HERE to read last year’s post.
  • Mon, Jan 19 – GOAL SETTING DAY! We’ll take the last 20 minutes of each class to create your 2015 goals card. Start thinking of ideas now! Check out everyone’s 2014 cards (hanging on the bulletin board at the gym) for inspiration.
  • Thurs, Jan 22 – Stretching and Mobility (MOGA) with Coach Mark, 6:00pm
  • Sun, Jan 25 – ICA’s second ever Swim WOD! We are happy to offer this workout thanks to Tanya and her hook up at the Radnor pool. There are two class times – noon and 1:00pm. This will NOT count toward as a class at ICA; however, there is a $6 fee to get into the pool which we will collect in advance.
  • Monday Feb 2 – We plan to hold an informal nutrition challenge from February 2 through February 29, in preparation for the CrossFit Open. Mark your calendars; more details to come!

Football WOD – Jan 4, 2014

Complete 8 rounds for time of:

  • 3Rt/3Lt front rack walking lunges (185/115# NTE 60% 1RM front squat)
  • 10 dynamic push ups
  • 10 Russian twists (70/53# KB, 1 touch=1 rep)

WOD Notes:  Pushups are performed by dynamically alternating hands on a 45 lbs bumper.  Lunge bars will need to be shared.

Daily WOD – Jan 2, 2014

Tabata:

  • DB power snatches (50/30#, alternate hands each round)
  • tuck ups (aka lemon squeezers)
  • KB sumo high pulls (53/35#)
  • jumping lunges

WOD Notes:  Tabata is a style of interval training consisting of 8 rounds of 20 seconds of work at a given movement followed by 10 seconds of rest.  Complete all 8 rounds at one exercise before moving to the next.  We will record total reps completed.  The substitute for tuck ups will be butterfly abmat sit ups.

Make Up Day – Jan 1, 2015

Happy New Year ICA!!
Pugh hitting a high clapping push up on the 12 days WOD

Come in tonight between 4:30 and 7:30 to make up one of the last 4 workouts, or hit up any strength/skill work.  This week the WOD choices are:

  1. “Holiday Repentance” – Partner interval 20 rounds of 3 power cleans (205/125#), 10 wallballs (20/14# to 10/9′)
  2. Complete 5 rounds for time of 5 deadlifts (75%), 25 double unders
  3. Overhead Squat 6×2 (85%) then death by 2’s of OHS (50% 1RM)
  4. Complete for time in any order: 23 muscle ups, 47 box jumps (24/20″), 79 KBS (53/35#)

Happy New Year!!!!

Daily WOD – Dec 31, 2014

“Last Chance” New Year’s Eve Open Gym

WOD Notes:  Today is the last chance to knock some 2014 goals off the board.  Come in between 8:00 and 11:00 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. Compare to 131231.

Community Notes:  Happy Birthday Danielle!!

Daily WOD – Dec 24, 2014

At home WOD #1:

Complete 3 rounds for time of:

  • 20 push ups
  • 30 sit ups
  • 40 walking lunges (20R/20L)

Reminder:  ICA is closed Wednesday, Thursday and Friday this week.  If you’re itching for a workout over the holidays, post your time to comments!

Daily WOD – Dec 23, 2014

Hulk Santa
Hulk Santa
Welcome Katie C!!
Welcome Katie C!!

“Grace”

30 clean and jerks (135/95#)

WOD Notes:  For anyone who would like to add some variety to Grace, you could try heavy Grace, squat grace or even double grace.  No matter which version there will be a 12 minute time cap.

Daily WOD – Dec 20, 2014

“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 10′)
  • 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 131221.

Class Notes: All 6 heats are currently full! It is not our intention to lock anyone out of this WOD, so if you didn’t make it into a heat and want to attend, please email, text, or call. We’ll find you a heat!!

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!

Make Up Day – Dec 18, 2014

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

  1. Front Squat 8×3 (80%) then take 10 minutes to work on muscle ups
  2. Complete for time 10 clean and jerks (225/135#), 50 pull ups, 1 mile run
  3. Complete 5 rounds for max reps in 1 minute of: Right arm KB power clean and push press, Left arm KB power clean and push press, KB good mornings
  4. Complete 3 rounds for time of 30 KB swings (70/53#), 20 T2B, 3 rope climbs
  5. Deadlift 6×2 (5 second pause on kneecap) then AMRAP in 5 minutes of double unders
  6. 4 rounds, each for time of: 250m row, 15 thrusters (75/55#), 10 burpees

Notes:  Due to full classes this weekend, we have added a 10:00 a.m. heat to the schedule!

Daily WOD – Dec 16, 2014

Adam hitting solid extension on a power snatch!
Adam hitting solid extension on a power snatch!

Deadlift 6×2 (hold for 5 seconds on the knee cap when lowering)

Then

Max double unders in 5 minutes.

Note:  During the evening classes we will have a massage therapist (possibly 2) who come highly recommended from some ICA members to give free 10 minute massages post WOD.  Come by to check them out!

Community Notes:  Happy Birthday Maggie!!

Make Up Day – Dec 11, 2014

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

  1. Push Jerk 1-1-1-1-1-1-1 then 5×8 hang snatch high pull
  2. Complete for time 100 wallballs (20/14# to 10/9′), 50 deadlifts (155/105#), 25 C2B pull ups, 50 box jumps (24/20″), 100 double unders
  3. Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB thrusters (50/30#), bar muscle ups, row (1cal=1rep), burpees
  4. Hang power snatch 8×3 (75%) then 30 partner medball tosses NFT
  5. “Air Force WOD” – Complete for time: 20 thrusters (95/65#), 20 sumo high pulls, 20 push presses, 20 overhead squats, 20 front squats. Complete 4 burpees at the start of each minute.
  6. Complete 25 reps of each of the following: sit ups, toes to bar, evil wheels, hollow rocks, Russian twists (45/25#), L-sit hold, banded good mornings, butterfly abmat situps (GHD advanced)

Meat Notes:  Some ICA members have ordered pig shares that will be showing up for the evening classes on Friday.  Daryl (our meat liaison) has three 1/8ths of a cow available if anyone wants one!  Cost for the beef is $395.

Daily WOD – Dec 10, 2014

Complete for time:

  • 25 sit ups
  • 25 toes to bar
  • 25 evil wheels
  • 25 hollow rocks
  • 25 Russian twists (45/25#)
  • 25 second L-sit hold
  • 25 banded good mornings
  • 25 butterfly abmat sit ups (GHD advanced)

All movements should be performed without a kip.  After each movement, perform a 50m farmer’s carry (106/70#).

WOD Notes:  Even though this workout is “for time”, the movements are far more effective in a controlled manner.  The goal is to minimize rest but still uphold the integrity of the movement.

Thank You ICA!!

Happy Holidays Tavian, Amanda, John, Billy, and Dominic!
Happy Holidays Tavian, Amanda, John, Billy, and Dominic!

ICA, you are amazing. There will be 2 very happy families this holiday season thanks to your generosity! In addition to the clothing and toys shown above, we have gift cards totaling over $200/child. You remind us every year how much we have to be thankful for, and what the holiday season is really about. Thank you, thank you, thank you!

Daily WOD – Dec 9, 2014

“Air Force WOD”

Complete for time:

  • 20 thrusters (95/65#)
  • 20 sumo high pulls (95/65#)
  • 20 push press (95/65#)
  • 20 overhead squat (95/65#)
  • 20 front squat (95/65#)

You must complete 4 burpees at the start of each minute.

WOD Notes:  This workout will have a 15 minute cap. You should have at least 30 seconds after burpees in each minute to complete reps.  We can scale the number of burpees and the weight used to get the desired outcome.  Compare to 121010.