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!!

Dan E. hits a hip pull over into three hip circles!

Front Squat 8×1 (5 second pause, 90%)

Then

20 hip pull overs NFT

Community Notes:  Happy Birthday Quinn!!

Complete for time:

30-20-10 reps of

• Wall ball (20/14# to 10/9′)
• Hang power clean (95/65#)

Community Notes: It’s not too late to join us for the Run for Green Valleys 5k, 10k, or 1 mile fun run! We’ll be leaving ICA at 8:00am Saturday morning to head to the 9:00am race (1368 Prizer Road, Pottstown), and you can register when we get there. So far it’s Nikki, Jimbo, and Megg representing ICA.

Deficit Deadlift 10×2 (80%)

Then

Banded lateral walks 30 yds R/L

Nutrition Challenge Notes: You’ve survived the first two days of the nutrition challenge. Hooray! This is a good time to review what you’ve been eating and ensure you’re getting enough calories each day. Make sure to load up on healthy protein and fats (oils and nuts primarily) to replace the grains and dairy you’ve eliminated! The next few days are your first real test – can you make it through the weekend without cheating?? Remember, the only Paleo beverage is water, but 6 oz of red wine per day is allowed, and an ounce of 85% dark chocolate makes a great dessert! Post to comments if you have any questions, good stories, or even if you just want to complain! Also, check out this post of paleo recipes from previous years’ challenges. Add your favorite recipe as a comment!

“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

Bamboo Bench Press 3×20

Then

Bench Press 3-3-3-3-3

WOD Notes:  Compare to 131230.

Nutrition Notes:  Only one more day until the nutrition challenge starts!  Clear out what is left of your junk food and get ready for the test on Wednesday.  For anyone thinking of utilizing Customfit meals, the orders for next week must be placed by Tuesday night at midnight.

Community Notes:  Happy Birthday Fili!!

Open Gym

WOD Notes:  Come in to work on anything you want!  If there is a 2014 goal you want to knock off, a benchmark WOD you’ve had your eye on, or just want to heave some iron, you can come in between 8:00 and 11:00 this morning to do it.  For anyone looking for a good workout, we are recommending:

“Bull”

Complete 2 rounds for time of:

• 200 double unders
• 50 overhead squats (135/95#)
• 50 pull ups
• 1 mile run

Community Notes:  Hats off to Erin and Dave for running in the Labor Pain 12 hour AMRAP race this weekend.  Erin racked up 31 miles (50K) and Dave hit 45 miles!

Box Squat 5×3 @ 80% 1RM

Then

8 hill sprints

** LAST MINUTE SCHEDULE CHANGE – Due to no one being registered for the 5:00pm class tonight, we are cancelling that class. We’ll be open for any independent mobility work, lifting, etc from 5:00-6:00pm. The 6:00pm class is still on! **

Complete for time:

• 50 pull ups
• 50 deadlifts (135/95#)
• 50 push ups
• 50 box jumps (24/20″)
• 50 toes to bar
• 50 one arm DB power snatches (40/25#)
• 50 air squats

Nutrition Challenge Note: If you plan on doing the nutrition challenge, we have hand outs at the gym (left over from last night’s meeting), and we’ll get the sign up sheets posted asap. Take some time this weekend to hit the grocery store and stock up on high quality, unprocessed foods! Also remember that if you are planning to use CustomFit meals to help you get through the challenge, orders are due by Tuesday at midnight for delivery the following week.

With a partner, complete for time:

• 50 shuttle runs (10 yds), partner holds pull up position
• 50 box jumps (24/20″), partner holds ring support
• 50 burpees, partner holds front rack (135/95#)

Community Notes:  Happy Birthday Tanya and Jill!!!

Alternating EMOM for 30 minutes of:

• Clean (90%)
• Power clean (90%)

AMRAP in 20 minutes of:

• 2 muscle ups
• 4 power snatches (135/95#)
• 200m run

Community Notes:  Happy Birthday Rob!!

“WOD for Dogs: Dog Gone Good”

3 rounds for max reps, with 1 min at each station and 1 min rest bet. rounds:

• Thrusters (75/5#)
• KB swings (53/35#)
• Jumping air squats (6″ clearance)
• Lateral burpees
• 5 meter shuttle sprints

WOD Notes: This workout was designed by Roo Yori as a fundraiser for the Wallace the Pit Bull Foundation, an organization that works to improve the lives of shelter dogs. The workout is designed to mimic movements that dogs make in a stressful kennel environment.  Because we just had our big 31 Heroes fundraiser a few weeks ago, donations are absolutely not expected for tomorrow’s WOD. However, any of our dog lovers who want to give are more than welcome to. Donate online HERE or bring cash to the workout.

Location Notes: We are holding both classes (8:30 and 9:30am) at Reeve’s Park, which is located between 2nd and 3rd streets, between Starr and Main.  We will meet by the playground.  Working out outdoors is not only a TON of fun, it will also allow us extra space so we can accommodate larger classes, and it means you can bring your dogs to spectate and play with each other! Please note that WOD for Dogs is a workout designed for humans to complete in honor of their dogs… your dogs will NOT actually be working out!

Schedule Notes: Barbell club will take place from 7:00-8:00am tomorrow (30 min earlier than normal). Thanks for your understanding!

Community Notes: Good luck at the Warrior Dash, Daria!

Complete 5 rounds for time of:

• 3 power clean and jerks (225/135#)
• 10 wallballs (20/14# to 11/10′)
• 40 double unders

AMRAP in 10 minutes:

• 10 box jumps
• 10 hand stand push ups
• 10 burpees

Community Notes:

1. This Saturday the workout of the day will be the “WOD for Dogs” fundraiser. To accommodate larger-than-normal classes, your furry friends, and just because it’s fun to WOD outdoors, we are holding both the 8:30 and 9:30 classes at Reeve’s Park! Guests are welcome but are required to register for class.
2. Mark your calendars for our annual Fall Nutrition Challenge! This year the challenge start on September 3 and run through October 1. More details to be announced!

Banded Deadlift 10×1

Then

20 minutes to work toward a 2014 goal

Community Notes:  Happy Birthday Tana!!

Shoulder Press 5-5-5-5-5

Then

“The Baseline”

• 500m row
• 40 squats
• 30 sit ups
• 20 push ups
• 10 pull ups

 In 20 minutes complete:

400m farmer’s carry (53/35#)

then AMRAP of

• 5 front squats (125/85#)
• 7 toes to bar

WOD Notes:  Compare to 110831.

Bamboo Overhead Squat 3×5

Then

Overhead Squat 2-2-2-2-2-2

WOD Notes:  Compare to 131101.

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Sumo-deadlift (275/185# NTE 75%)
• Wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 121003.

Community Notes: Saturday’s fundraising was a success! We raised nearly $2000 for the 31 Heroes organization, and $800 for the Kralick family. Thank you to everyone for your generosity!

“Helen”

3 rounds for time of:

• 400m run
• 21 KB swings (53/35#)
• 12 pull ups 

WOD Notes:  Compare to 130513.

Snatch Balance 1-1-1-1-1

Then

Hang Snatch 1-1-1-1-1-1-1

WOD Notes:  Compare snatch balance to 130920.  Compare snatch to 140304.

31 Heroes Notes:  If you are planning on working out on Saturday but have not yet added your name to the sign up sheet please do so tomorrow so we can start putting heats together!  If you will not be in the gym tomorrow, you can post what level you will be doing to comments.

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

1. 21-15-9 deadlift, power clean, power snatch and pull up, C2B pull ups, bar muscle ups
2. Split Jerk 2-2-2-2-2-2 then 100 partner medball sit ups NFT
3. Complete 12-9-6-3 power clean (185/125#) and ring dips
4. Complete 5 rounds for time of 7 bar facing burpees and 14 overhead squats (95/65#)
5. Back Squat 1-1-1-1-1-1-1 then 5×6 GHR
6. Complete each for time 800m run, 150 double unders, 1000m row, 75 box jumps

Complete each exercise for time:

• 800m run
• 150 double unders
• 1000m row
• 75 box jumps

WOD Notes:  Athletes will have 5 minutes to complete each exercise and will rotate to a new station every seven minutes (at least 2 minutes of rest).  Compare row to 140125.  Compare run to 131030.

Community Notes:  Happy Birthday Jen N. and Mohyeed!!

Back Squat 1-1-1-1-1-1-1

Then

5×6 glute ham raises

WOD Notes:  Compare to 140428.

Complete 5 rounds for time of:

• 7 bar facing burpees
• 14 overhead squats (95/65#)

WOD Notes:  Compare to 110827. Original times were adjusted for time spent in a handstand hold immediately after the WOD.

Split Jerk 2-2-2-2-2-2

Then

100 partner medball sit ups NFT

“21-15-9 Complex”

• 8 deadlifts – 7 power cleans – 6 power snatch
• 8 pull ups – 7 C2B pull ups – 6 bar muscle ups
• 6 deadlifts – 5 power cleans – 4 power snatch
• 6 pull ups – 5 C2B pull ups – 4 bar muscle ups
• 4 deadlifts – 3 power cleans – 2 power snatch
• 4 pull ups – 3 C2B pull ups – 2 bar muscle ups

WOD Notes: This was Event 6 for individuals at the 2014 CrossFit Games. The Games athletes used 155/115#, and had a 7:00 minute time cap. For tomorrow’s workout, we have not specified an Rx weight; use the heaviest weight you can safely power snatch 12 times (with good technique). We will have a 15:00 minute time cap.

Other Notes: Schuylkill Valley Sports in Pottstown recently got a new shipment of Reebok Games apparel, including the new Nano 4.0s! They’ll be selling some of their new gear at our anniversary party on August 9th, but you can also visit their store any time and get a 10% discount if you tell them you’re from ICA.

Gymnastics practice (handstand push up and muscle up progressions)

Then

10x100m sprints

Complete for time:

• 21 thrusters (135/95# NTE 75%)
• 400m run
• 15 thrusters (135/95#)
• 400m run
• 9 thrusters (135/95#)
• 400m run

Community Notes:  Happy Birthday Jon!!

Sumo Deadlift 1-1-1-1-1-1-1

Then

1 round for time of: 400m run and 30 KBS (70/53#)

WOD Notes:  Compare deadlift to 131210.

Results Notes: To everyone who did the inaugural “Carver” WOD on Saturday… it turns out the camera we used to snap a shot of the results didn’t have a memory card in it, so we lost all the results!  If you were here on Saturday please go back to that day and post your results, if you remember them. We hope to make this an annual WOD, so you’ll want your results to compare to next year! Thanks and sorry!!!

“Carver”

Complete for time:

• 7 wall climbs
• 27 deadlifts (205/125#)
• 20 pistols
• 13 power cleans (205/125#)
• 7 muscle ups
• 27 wallballs (20/14# to 10/9′)
• 20 box jumps (24/20″)
• 13 strict pull ups

Community Notes:  Good luck to Dan E, Phil, Jenn and Tanya as they compete at CrossFit King of Prussia Saturday!!

Banded Box Back Squat 10×2 (60/30%)

Then

20 zurcher deadlifts (30% 1RM deadlift) NFT

Community Notes:  Happy Birthday Nikki K!!

CrossFit Games Notes:  The Games recaps are showing on ESPN/ESPN2 on Friday 9-10pm, Saturday 8-10pm, and Sunday 8-9pm. We’ll be watching at casa de Warnek – anyone who wants to join us is welcome! Just shoot us an email, text, or FB message if you need our address. Also, for those who didn’t know, you can watch the Games streaming live at the Games website. Coverage started on Tuesday and goes through Sunday.