“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.

Hang Power Snatch 8×3 (75% power snatch)

Then

30 partner medball tosses (underhand)

Reminder:  Tomorrow (Monday) is the last day to bring in gifts/donations for our families in need!  Envelopes for cash or gift cards are on the desk.

Complete 3 rounds for max reps of 1 minute on, 1 minute off:

• DB Thrusters (50/30#)
• Bar Muscle Ups
• Row (1 cal = 1 rep)
• Burpees

Complete for time:

• 100 wall balls (20/14# to 10/9′)
• 50 deadlifts (155/105#)
• 25 chest to bar pull ups
• 50 box jumps (24/20″)
• 100 double unders

WOD Notes: There will be a 25 minute cap on this workout, so please choose scales that will allow you to move through the movements efficiently.

Schedule Notes: Both classes are full for tomorrow, and a 50 burpee penalty is in effect for anyone who signs up but doesn’t show up! Please remove your name tonight if you are not 100% committed to attending. Also, for anyone who is locked out of class, remember that we have Open Gym from 7:30-8:30, so you can come in at that time to lift, do the workout of the day, or make up a workout of your choice!

Push Jerk 1-1-1-1-1-1-1

Then

hang snatch high pulls 5×8

Every other minute for 20 minutes complete:

• 3 back squats (75% 1 rep max)

Then complete 30-20-10 reps for time of:

• hollow rocks
• banded good mornings

Reminder:  We are collecting donations for our annual Holiday Adopt-a-Family drive. If you missed the original post, please click HERE to read what it’s all about! Donations are due on Monday December 8th. Thank you in advance for your support and generosity!!

“The Chief”

Max rounds in 3 minutes of:

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

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

WOD Notes:  Only full rounds will be counted.  Compare to 131108.

Community Notes:  Happy Birthday Kerri!!

AMRAP in 10 minutes of the ascending ladder by 2’s:

• 2 overhead squats (95/65#)
• 2 burpee box jumps (16/12″)
• 4 overhead squats (95/65#)
• 4 burpee box jumps (16/12″)
• 6 overhead squats (95/65#)
• 6 burpee box jumps (16/12″)

Continue adding 2 reps each round until time is up.

Rack Pulls 8×3 (85% 1RM deadlift, 5″)

Then

3 rounds NFT:

• 3 weighted pull ups (53/26#)
• 5 strict pull ups
• 7 kipping pullups

Each set of pull ups (15 reps per set) must be unbroken.

The turkey bowl will be held today at 11:00 a.m. and is open to any ICA athletes and their friends.

“J.T.”

21-15-9 reps for time of:

• handstand push ups
• ring dips
• push ups

WOD Notes:  The prescribed HSPU will be strict.  The sub for HSPU will be barbell shoulder presses at 65% of your 1 rep max.  Compare to 130907.

Schedule Notes:  The 6:15 a.m. and the 6:00 p.m. classes are cancelled for tomorrow.  We will hold the 9:30, 12:00, 4:00 and 5:00 classes.

Community Notes:  Happy Birthday Jen T!!

Today’s WOD is… OPEN GYM!

Join us between 7:30am and 10am for Open Gym. This means you can do any workout you want! If you need some inspiration, here are a few ideas:

• Try our “House WOD”- The Fire Bird! (Details below.)
• Work on one of your 2014 goals from the Goals Board
• Re-do the baseline (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)
• Make up a workout you missed this past week
• Try a benchmark “girl” (see list HERE)
• Try a HERO WOD (see list HERE)

“The Firebird”

Complete 5 rounds for time of:

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

WOD Notes:  The sub for muscle ups is 2x pull ups and 2x push ups. You may sub an 800m row for the 800m run if the roads are unsafe. Compare to 111126, 121111, and 131128.

Schedule Notes: We’ll set off informal “heats” at ~ 7:45, 8:15, 8:45, and 9:15. There will be no coach-led warm up, so please show up early to warm/mobilize. John and Nikki have a hard stop at 10am, so please scale as needed to ensure you can be out the door at 10am.

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

“The Firebird Express”

5 rounds for time of:

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

Schedule update: The 6pm and 7pm classes are cancelled tonight, due to low (no) registration. The 4:00pm and 5:00pm are still on!

Partner Interval AMRAP in 12 minutes of:

• 5 knees to elbow
• 7 KB sumo deadlift high pulls (70/53#)
• 5 box jump overs (20/16″)

Weather Notes:  Please check the blog frequently throughout the day for any weather-related changes to the schedule. We’ll post to the blog and update MindBody, so check before you come in!  Also, if you are signed up and can’t make it in, be sure to take your name out so a coach isn’t waiting for you.

Schedule Notes: Here’s a reminder of the schedule for the next few days:

• Wednesday 11/26 – Normal schedule (weather pending)
• Thursday 11/27 – Open Gym 7:30-10:00 am (Note closing 30 min earlier than previously scheduled)
• Friday 11/28 – No 6:15am or 6:00pm classes. Come work out at 9:30, 12:00, 4:00, or 5:00.
• Saturday 11/29 – Normal schedule plus ICA touch football game at 11:00am

Weighted Walking Lunges 8x5R/5L (50% 1RM back squat)

Schedule Notes:  Tomorrow will be our first Tuesday 9:30 a.m. class!  This class will be offered on a trial basis to make sure it gets solid attendance and that we can accommodate it in our schedule.

6 minute clock to complete:

• 800m run
• AMRAP push ups

5 minute clock to complete:

• 600m run
• AMRAP sit ups

4 minute clock to complete:

• 400m run
• AMRAP kettlebell swings (53/35#)

3 minute clock to complete:

• 200m run
• AMRAP air squats

Community Notes: Join us on Saturday for an ICA turkey bowl football game. Meet at 11:00am at Veteran’s Park in Phoenixville. All are welcome!

AMRAP in 6 minutes of:

• 10 box jumps (24/20″)
• 10 power wallballs (20/14# to 10/9′)

Rest 4 minutes then

AMRAP in 6 minutes of:

• 5 front squats (155/105#)
• 3 muscle ups

Schedule Notes: Starting tomorrow, we are are opening up the 7:30am Barbell Club and making it an Open Gym. This means that members can use the gym for any workout they want – including strength work or the daily WOD. Coaches will be available to answer questions and oversee member safety, but it is NOT a coached class. For this reason, anyone who attends Open Gym should be comfortable with most CrossFit movements and able to work independently.

Community Notes: We had a great suggestion from a current member that we are excited to put into action! After completing Fundamentals, all new members will be paired with an experienced ICA “mentor.”  The mentor is someone who the new member can contact with questions about anything from what to wear, what to eat, what is that movement in the WOD, etc. We also expect the mentor to reach out proactively to help the new member feel welcomed and a little more at ease! Mentors should have at least 6 months of experience at ICA. If you are interested in becoming a mentor, please comment on today’s post with your name and what class time(s) you usually attend. Thanks in advance for your support!!

Hang Power Clean 6×5 (75% 1RM)

Then

400m sprint

“Diane”

For time, complete 21-15-9 of:

• Deadlift (225/155#)
• Handstand push ups

WOD Notes:  Compare to 131113.

Community Notes:  Congrats to Nikki who passed the Functional Movement Screen (FMS) exam and is now a Certified FMS Professional, Level 1. FMS is a screening tool used to identify limitations and asymmetries in fundamental movement patterns. Based on the results of an individual’s screen, corrective exercises are assigned to address the underlying mobility and motor control issues. We hope to offer FMS screens to our members in the near future and will post more information soon!

Turkeybowl Notes:  Mark your calendars for a backyard football game on Saturday, 11/29 at 11:00 a.m.  More details to come!

For time:

• 30 calorie row
• 30 dumbbell cleans (40/25#)
• 20 toes to bar
• 20 box jumps (30/24″)
• 10 weighted 20 yd shuttle run (45/25#)
• 10 stone or keg to shoulder

Community Notes: We still have a few spots left for our Friends and Family WOD this Sunday, November 23. Click here for more details.

Overhead Squat 3-3-3-3-3

Then

3×20 yd KB overhead carry

WOD Notes:  Compare to 140312.

Bench Press 2-2-2-2-2-2

Then

Weighted pull ups 5×5

5 rounds for time of:

• 40 DU
• 15 thrusters (95/65#)
• 2 rope climbs

WOD Notes: Remember long pants or tall socks!

Other Notes: Schuylkill Valley Sports in Pottstown is offering a discount weekend for Iron Cross Athletics members, this Friday through Sunday! Print out this coupon for 20% off the entire store!

Sumo Deadlift 3-3-3-3-3

Then

5 x max time L-sit hold

WOD Notes:  Compare to 131001.

AMRAP in 30 seconds at each station, for 4 rounds:

• Push press (95/65#)
• Pull ups
• Power snatch (95/65#)
• Burpees

WOD Notes: There is a 30 second rest after each station.

Community Notes: We are always seeking feedback and suggestions to improve our service to our members! If you are not comfortable talking to us in person, remember we have an online submission form HERE, so you can send us your feedback anonymously.

 Complete for time:

50 bodyweight back squats (NTE 65% 1RM)

Schedule Notes: On Tuesday (Veteran’s Day) we will be following a regular Tuesday schedule, due to the majority of our members having work that day. The Friday after Thanksgiving, 11/28, the 6:15am and 6:00pm are cancelled, but we will hold the 9:30am, 12:00pm, 4:00pm, and 5:00pm.

Community Notes:  Happy Birthday Mark G!!

Teams of 4 complete for time:

• 200 clean and jerks (75/55#)
• 400m run 
• 200 box jumps (20/16″)
• 400m run
• 200 floor wipers (each side counts as 1)
• 400m run
• 200 slam balls (40/30#)
• 400m run

WOD Notes: The running is completed as a team (each person does 400m each time). For the indoor movements, two people can work at a time, and each team has two implements (two bars, two boxes, two slam balls). All exercises must be completed in order. Remember that each member does not have do the same number of reps! Work together to achieve the fastest time possible.

Community Notes: Good luck to Jenn, Tina, and Peggy, who are competing in the Garage Games Masters Tour at CrossFit Inspire today!

Schedule Notes:

1. The 8:30am class is full, so the 30 burpee penalty in effect for no-shows! Please withdraw by 7:00am if you need to. As always, waitlist spots are welcome to attend.
2. Early reminder that Sunday’s Football WOD has been moved up to 9:00am, for this week only.

Front Squat 1-1-1-1-1-1-1

then

5×8 sandbag good mornings

WOD Notes:  Compare to 140822.

Complete 50-40-30-20-10 reps for time of:

• Russian KB swings (70/53#)

After each round, complete a 20 yd overhead walking lunge (45/25#)

“The Olympic Total”

• Snatch 1-1-1
• Clean and Jerk 1-1-1

WOD Notes:  Compare snatch to 140616.  Compare clean and jerk to 140426.

Community Notes:  Happy Birthday Killa!!

Complete for time:

• 50 burpees
• 50 power cleans (145/100#)
• 200 double unders

Break up the movements any way you like.

“CrossFit Total”

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 131029. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Schedule Notes: Experienced members (i.e., those who are comfortable with these movements) are welcome to complete this workout during barbell club.

Community Note: Good luck to Dave, Erin, Jimbo and Dani and the Ghouls and Gals Team Throwdown (CrossFit Proven) today!

AMRAP in 12 minutes:

• 3 muscle ups
• 15 wallballs (20/14# to 10/9′)

Notes: Happy Friday and happy Halloween!! If you haven’t already done so, you still have 36 hours to figure out a costume for Saturday morning… Get jacked up for what is sure to be a PR sort of day!!

Complete 21-15-9 reps for time of:

• power snatches (115/75#)
• toes to bar

Complete 3 rounds for time of:

• 400m run
• 50 air squats

Shoulder Press 5×5 (75%)

Then

50yd hanstand walk NFT

Partner Interval AMRAP in 17 minutes:

• 15 shuttle runs (10yds)
• 15 KB thrusters (53/35#)
• 15 lateral plyo skier jumps (24/20″)

Notes:  Partner 1 completes shuttle runs, then partner 2 completes shuttle runs, then partner 1 completes thrusters etc.

Deadlift 5×10 (70%)

Then

100 yd prowler push (50% deadlift)

Inverse Banded Back Squat 10×1 (100% 1RM)

Then

400m sled drag (25% SDC)

Customfit Notes:  Customfit has a new site with some new options.  Orders for next week are due tonight (Tuesday) by midnight.  Check them out here!

“D.T.”

Complete 5 rounds for time of:

• 12 deadlifts (155/105#)
• 9 hang power cleans (155/105#)
• 6 push jerks (155/105#)

Community Notes:  Happy Birthday Tav!!

Complete for time:

• 800m run
• 60 ??
• 50 ??
• 40 ??
• 30 ??
• 20 ??
• 800m run

Choose your own WOD! You can choose from KB swings (53/35#), Russian twists (45/25#), wallballs (20/14# to 10/9′), burpees and box jumps (24/20″) to fill in the blanks! You can use each movement only once. 

Hang Clean 7×3 (75% 1RM)

Then

20 skin the cats NFT

Community Notes:  Happy Birthday Steve K!!

Good luck to Erin, Dave and Jimbo as they head to CrossFit KOP for the Superfit Games!

“Mary”

AMRAP in 20 minutes of:

• 5 handstand push ups
• 10 pistols
• 15 pull ups

WOD Notes:  There will be extensive scaling options available so don’t shy away from this one!

Community Notes:  Moira is looking for volunteers to help with the Phoenixville 5k race on Oct 25 from 7:45 to 10:00 a.m.  Anyone interested can email Moira at moirafm@citizenadvocacycc.org.  It would be a great chance to cheer on the ICA’ers running in the race!

15 box jumps NFT (high)

Then

Back Squat 8×2 (85%)

Community Notes:  Happy Birthday Dan E!!

Tabata:

• hang power cleans (95/65#)
• push ups
• back squats (95/65#)
• sit ups

Total reps will be recorded.

Nutrition Challenge Winners!

This year’s nutrition challenge saw quite a few repeat participants  as well as some brand new Paleo and gluten-free / sugar-free eaters. You all made it really hard to pick our winners, due to the outstanding results seen by so many of you! A huge thanks and congratulations to everyone who participated and made the nutrition challenge a success. The advanced and beginner winners will each receive a $100 gift card to Kimberton Whole Foods, and the spirit winner gets $50!

This year’s winners are:

• Advanced: Tom Fili. Fili put forth an outstanding effort this year, and it paid off in a major way. Fili shaved 2 minutes off his mile time and dropped 8 pounds during the 4-week challenge.
• Beginner:  Alicia Humphreys. Alicia was extremely dedicated to her diet, and improved in every single performance category, including a PR mile!
• Spirit:  Tina Santoro. Tina was truly committed to the challenge this year, prepping food for her, Ron, and Alex on a daily basis. Tina ran a PR mile (and 2014 goal!) during the initial performance test, and even though she didn’t get to run the mile at the end of the challenge, her great attitude shined through anyway.

Honorable Mentions:  Dan and Joanna Eichenwald for crushing the performance numbers, Bob for undergoing a pretty drastic transformation, and Kelly K. for keeping Paleo while in high school!

Thanks to everyone who participated and we hope some of those new found eating habits have continued on past the challenge.

Complete 4 rounds, each for time of:

• 250m row
• 20 squats
• 15 sit ups
• 10 push ups
• 5 pull ups

Complete 100 alternating DB power snatches (70/40#) for time.

Complete a 6×10 yd shuttle run at the start of each minute.

Complete 3 rounds for time of:

• 100m walking lunge
• 100m broad jumps
• 200m sprint

Deadlift 10×1 (90%)

Then

Cash out card

Community Notes:  Happy Birthday Pugh!!

Belated Note: Happy birthday to Sarah Wuerth (10/5) !!!!

Overhead Squat 10-10-15

Then

Bring Sally Up Back Squat (35% 1RM back squat)

WOD Notes:  Compare to 140124.

Community Notes: CONGRATULATIONS to Tanya and Heidi on their wedding day!!!

Class Notes: The 8:30am class is currently full, so the 50 burpee penalty is in effect if you sign up but don’t show up. Also, folks are welcome to complete this WOD during barbell club (7:30am).

Nutrition Notes:  Anyone who took body measurements at the beginning of the challenge and still has to take them for the final must do so by Monday.

“Partner Kelly”

Complete 5 rounds for time of:

• 400m run
• 30 box jumps (24/20″)
• 30 wallballs (20/14# to 10/9′)

Partners will alternate movements, so Partner A runs, Partner B box jumps, A does wallballs, then B runs, etc.

Community Notes:  Happy Birthday to Coach Sarge!!!

“2014 ICA Nutrition Challenge Performance Test”

Complete the following 4 tasks:

1. Max distance broad jump (3 attempts)
2. AMRAP in 3 minutes of 4 burpees and 8 KB swings (53/35#)
3. 12 minutes to find 3 rep max back squat
4. 1 mile run

WOD Notes:  Compare to 140903.

Nutrition Notes:  This is it, get jacked up!!

Thruster 6×2 (80%)

Then

AMRAP in 3 minutes of:

• thrusters (60% 1RM)

Nutrition Notes:  The nutrition challenge ends on Wednesday!  Get ready to give the performance test a second try.  If you can’t make it Wednesday, people will also be completing it at make up night on Thursday and during Saturday morning barbell.

Complete for time:

• 60 double unders
• 30 KB swings (53/35#)
• 50 double unders
• 25 KB swings (53/35#)
• 40 double unders
• 20 KB swings (53/35#)
• 30 double unders
• 15 KB swings (53/35#)
• 20 double unders
• 10 KB swings (53/35#)
• 10 double unders
• 5 KB swings (53/35#)

AMRAP in 30 minutes:

• 5 pull ups
• 10 push ups
• 15 squats

Complete a 400m run after every 3 rounds.

Class Notes:  Due to pull up space restrictions, we will not be taking extra athletes (beyond the 14 spots and 2 waitlist) in today’s workout.  There will be a 50 burpee penalty for any no shows (sign up but don’t show up).

Nutrition Challenge Notes: This is the last weekend of our Fall Nutrition Challenge! Hooray! We’ve seen some pretty amazing results so far, and can’t wait to see what the performance test brings! As a reminder, the final performance test (and official end of the challenge) is next Wednesday, Oct 1.

Front Squat 6×5 (75%)

Then

5 minutes total of a plank hold

Push Press 8×3 (80%)

Then

10R/10L Turkish Get Ups

Food Notes:  Only 1 week left to the challenge!  How is everyone holding up?  Click here for a short video on why cows should eat grass instead of corn.

Complete for time:

• 30 burpees
• 10 thrusters (95/65#)
• 20 burpees 
• 20 thrusters (95/65#)
• 10 burpees
• 30 thrusters (95/65#)

Partner Interval

Complete 14 rounds (7 each) for time of:

• 3 power cleans (185/115# NTE )
• 5 box jumps (24/20″)
• 7 KBS (70/53#)

Community Notes:  Happy Birthday Julie!!

Complete 2 rounds for time of:

• 800m run
• 15 muscle ups

Sumo Deadlift 6×3 (80%, slow eccentric)

Then

30 weighted seated box jumps NFT

Food Notes:  The Paleo Potluck is tonight at 7:00pm. Everyone is invited, whether or not your’e doing the nutrition challenge. Bring a dish to share!

Complete 3 rounds for time of:

• 75 double unders
• 50KBS (53/35#)
• 25 push ups

Paleo Notes:  The paleo potluck is this Friday!  There is a sign up sheet on the door for people to note what food they are bringing.

“14.3”

AMRAP in 14 minutes

• 60 cal row
• 50 T2B
• 40 wallballs (20/14# to 10/9′)
• 30 power cleans (135/95#)
• 20 muscle ups

WOD Notes:  Compare to 140321.

Back Squat 20 rep max

WOD Notes:  Compare to 131011.

Meat Notes:  Today is the last day to place your beef order.  You can read more about it and order here.

Community Notes:  Congrats to Kehl for completing his first triathlon this weekend!!

Complete 10,8,6,4,2 reps for time of:

• power cleans (185/115#)

Complete a 50 yd farmer’s carry after each round.

On alternating minutes for 30 minutes complete 1 of the following:

• Snatch
• Power Snatch

Community Notes:  Happy Birthday Hoagie!!

“Girls Gone Wild Part 2”

Complete for time:

• 21 deadlifts (225/155#)
  
• 21 handstand push ups
• 21 cleans (135/95#)
• 21 ring dips
• 21 thrusters (95/65#)
• 21 pull ups

WOD Notes:  Compare to 120313.  For anyone taking part in the nutrition challenge that wanted to take measurements but didn’t get the chance, its not too late!  Feel free to measure your weight and waist (at belly button) today and we can record it for comparison at the end of the month.

Nutrition Challenge Notes: One of the main purposes of the nutrition challenge is to break your addiction to sugar. It’s a common addiction, but curable! For more info on breaking sugar addiction, read this article. And be sure to watch the best Jack Lalanne video ever – a man ahead of his times!

Girls Gone Wild (Part 1)

• 400m run
• 21 kettlebell swing (53/35#)
• 12 pull ups
• 400m run
• 30 box jump (24/20″)
• 30 wall ball (20/14# to 10′)
• 400m run
• 15 overhead squat (95/65#)
• 400m run (record time)
• Immediately into max consecutive pull ups

WOD Notes: Do you recognize the girls in today’s programming? This WOD is based off 4 benchmark girls. Who knows which 4? You will have two scores today – total time to complete the first 9 movements, and a second score for max consecutive pull ups.  Compare to 120312.

Community Notes:  Happy Birthday Whit and Joel!!