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)
In addition to all the events listed in our last post HERE, mark your calendars for these important dates!
Thurs, 9/18 – Stretching and Mobility (MOGA), 6:00-6:30pm. Join Coach Mark for 3o minutes of stretching and mobility work. The class is free for those attending Make Up Night or Barbell Club.
Fri, 9/19 – ICA Paleo Potluck, 7:00-9:00pm. This event is open to all ICA members and guests, whether or not you are participating in the nutrition challenge. Bring your favorite Paleo snack, appetizer or entree to share. (Desserts are also welcome, but please ensure they are truly Paleo – ask Nikki if you are unsure.) Please write out your recipe and bring 10-20 copies with you, for others to take home.
Sat, 9/27 – South Philly Rumble at CrossFit South Philly. Come heckle (I mean, cheer for) Team ICA – John, Zhu, Nikki, and Jenn!
Fri, 10/10 – There will be no 4:00pm class this day. We apologize for any inconvenience!
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.
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!
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
Complete 50 reps for time of the following: pull ups, deadlifts (135/95#), push ups, box jumps (24/20″), toes to bar, 1-arm DB snatch (40/25#), air squats
Box Squat 5×3 (80%) then 8 hill sprints
Complete 9 rounds for time of: 5 DB thrusters (50/30#), 5 strict pull ups, 5 burpees
“Bull” – 2 rounds for time of 200 double unders, 50 OHS (135/95#), 50 pull ups, 1 mile run
Bamboo Bench Press 3×20 then Bench Press 3-3-3-3-3
Performance Test – max distance broad jump, AMRAP in 3 minutes of 4 burpees, 8 KBS (53/35#), then 3 RM back squat, then 1 mile run
Community Notes: Happy Birthday Sarah L!!
There will be a Moga session tonight at 6:00 for anyone interested. As usual, sign up through mindbody!
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.
Welcome David!and Quinn! (the 4th Vollmer to join the gym)
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!
** 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.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Front Squat 1-1-1-1-1-1-1 then AMRAP in 2 minutes of front squats (50%)
“WOD For Dogs” – Fight Gone Bad style – Thrusters (75/55#), KB swings (53/35#), Jumping Squats, Lateral Burpees, Shuttle Runs
12-9-6-3 reps for time of push jerk (135/95#), slam balls (40/30#), KB swings (70/53#)
AMRAP in 20 min of 2 muscle ups, 4 power snatches (135/95#), 200m run
EMOM for 30 min of 1 clean and 1 power clean on alternating minutes at 90%
With a partner complete 50 shuttle runs (10m) while partner holds a pull up, 50 box jumps while partner holds ring dip, 50 burpees while partner holds front rack (135/95#)
Community Notes: Happy Birthday Ron!!
Nutrition Challenge Reminder: We re having a kick-off meeting / Q&A session tonight at 6:30pm for anyone interested in participating in our Fall Nutrition Challenge!
Summer is quickly coming to an end, which means it’s time for our 2014 Fall Nutrition Challenge!! This is a completely optional (but highly recommended) event. We’ll host a kick off meeting tomorrow – Thursday, August 28th – at 6:30pm for those who are interested. We apologize for the late notice. If you can’t make it, that’s okay, just read this post carefully and talk to John or Nikki with any questions.
Important Dates:
Kick off Meeting: Thursday August 28th, 6:30-7:00pm
Start date: Wednesday, September 3th, when you wake up!
End date: Wednesday, October 1st, after your final performance test!
Requirements:
Sign up at the box under the Level 1 or Level 2 challenge (details below)
Commit to healthy eating, following your chosen Level, for the entire 4 week period
Complete the performance test at the beginning and end of the challenge. We will run it as the daily WOD on 9/3 and 10/1, or you can do it at each week’s make up night (9/4 and 10/2).
Body Measurements (optional) – We recommend waist (at the belly button) and body weight at a minimum. You may also choose to do hip, arm, and leg.
Daily Food Log (optional) – Record everything you eat and general quantities. Be honest! 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.
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 2 Challenge: 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 guidelines HERE.
Level 1 Challenge: Gluten Free and Sugar Free
If you’re not ready to go strict Paleo, you can choose to participate in the Level 1 challenge. Your goal is to avoid all gluten and added sugar. Unlike the Level 1 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, click HERE.
On Labor Day (Monday 9/1), ICA will host an Open Gym from 8:00 to 11:00 a.m, in lieu of regularly scheduled classes. The Open Gym is free for all members and those with an ICA punchcard. Guests are welcome, but please run it by Nikki or John in advance. 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, “Bull.” This was designed to be completed individually, but you may want to split the workload with a partner. This is the first time we are doing “Bull” at ICA. Read his story here.
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!
Anthony hit his first muscle up in his last class before going to college. Well played!!
Front Squat 1-1-1-1-1-1-1
Then
AMRAP in 2 minutes of front squats (50% 1RM)
Community Notes: September 28 is the Parkway Run and Walk in Philadelphia, benefiting CHOP. Tom Salamone and Ron Santoro’s cousin, Mary, is a brain tumor survivor who is entering kindergarten this Fall. If you are looking for a fun 5k race, please consider joining her team, Mary’s Marchers. For more info, click HERE. To sign up, click HERE.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
In 20 minutes complete 400m farmers carry (53/35#) then in the remainder complete 5 front squats (125/85#) and 7 toes to bar
Shoulder Press 5-5-5-5-5 then “Baseline” – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
Complete 3 rounds each for time of: 5 bear complexes (135/85#), 300m shuttle run
Banded Deadlift 10×1 then 20 minutes to work on a goal
AMRAP in 10 minutes of 10 box jumps (24/20″), 10 HSPU, 10 burpees
Complete 5 rounds for time of: 3 power clean and jerks (225/135#), 10 wallballs (20/14# to 11/10′), 40 double unders
Community Notes: We had some student athletes working out with us this summer who are all currently at college or headed back in the coming weeks. Good luck to Alyssa, Allison, Tyler, Sean, Anthony, Rachael, Chloe and any others I might have missed!
Some good stuff happening in the last week of the summer teen programWelcome Danielle!Bryan’s first muscle up and first class!
AMRAP in 10 minutes:
10 box jumps
10 hand stand push ups
10 burpees
Community Notes:
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.
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!
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!
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 sandbag runs, 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.)
Level 1 = Men’s Rx
Level 2 = Women’s Rx
Level 3 = 25# sandbag or plate, 65# thruster, rope climbs or pull ups, 20″ box
Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows, 16″ box
Schedule Notes: We’ll have opening announcements at 8:45, and the first adult heat will kick off at 9:00am. Click HERE to view the current heat assignments. Please note: We expect some heat changes over the night, so please check back in the morning!! We still have a few “free agents” who we’ll match up with walk-ins tomorrow. We can also accommodate a few 5-person teams, where 2 people will partner up and travel around the stations together.
Donation Notes: It’s not too late if you haven’t gotten around to it yet! You can make donations to the 31 Heroes HERE , or we’ll be accepting cash/check donations at the door to benefit the Kralick Family.
Kids Notes: Kids should arrive by 8:00am; the kids heat will kick off at 8:15am. Each child should be accompanied by an adult who can count/judge/coach as needed! The kids WOD is:
3 rounds for max reps of:
1 minute shuttle runs (older kids may choose to run with a sandbag)
1 minute box jumps
1 minute burpees
1 minute sit ups
Other Notes:
Please come early (and stay late!) to cheer on your ICA teammates! At a minimum, show up 30 minutes before your heat to warm up.
Schuylkill Valley Sports (Pottstown store) will have a stand set up and will be selling Reebok CrossFit apparel, shoes, and accessories. Cash and credit card both accepted!
Pig and pizza are arriving at 11:00am. We’ll have water, beer, watermelon, and some munchies as well. Please bring some beer and food to share!
Remember that tomorrow’s WOD is in honor of 31 American heroes who died on August 6, 2011. When the workout gets rough (and it WILL), please think of these men, and dig a little deeper.
Last but not least – HAPPY THIRD BIRTHDAY ICA!! Thank you to ALL of our members – you make ICA the amazing and fun community that it is, and we are thankful every day that you found us! A special shout out to our “original 20” members that have stuck with us for 3 years and counting – Sarge, Kehl, Zhu, Killa, Kev, Lindsey, OMC, McGonigal, Sabol, Laurie, Kim D, and Jimbo!
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.
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!!
Participating in CrossFit-type competitions, triathlons, running races, and other types of fitness events is a great way to challenge yourself and reinvigorate your training! We’ve been getting tons of emails about local events , so we wanted to put to get them all in one place. Check ’em out and post to comments if you’re looking for some teammates!
WOD for Dogs – August 23. A new fundraiser to raise money for the Wallace the Pit Bull Foundation. We’ll run this as the workout of the day at ICA on 8/23. Donations are absolutely not expected, but if you want to give we will collect and submit any donations we receive. For a neat video on the design of the WOD click here.
Warrior Dash at Pocono Raceway – August 23. A 3.32 mile, 12 obstacle course in a wooded setting. Daria is already registered; any other takers?
Run for Green Valleys – September 6. The Green Valley Watershed Association is a local organization that protects the health of our watersheds in northern Chester County. This annual fundraiser includes a 5k walk/run, a 10k run, and a children’s 1 mile fun run. ICA is a sponsor of this event – please show your support!
Philly Civilian Military Combine – September 13. Join Team ICA as they take on the Philly CMC! We had a great crew complete the Pocono CMC, so we know this event will be loads of fun. Talk to Hilary for more information.
Diesel Thruster Competition – September 20. An individual competition at CF Kennett Square. $50 per person for Rx, scaled, or party division (for new athletes to modify as much as necessary but still get to compete).
South Philly Rumble – September 27. There are still spots open for this annual team WOD! Teams of 4 (2 men and 2 women) compete at CrossFit South Philly. We already have 1 ICA team signed up… any other takers?
Girls on Girls III – September 27. Girls-only partner competition at CrossFit Harmony in Newtown Square, PA. Rx and scaled divisions.
Will WOD for Beer – October 4. Save the date for CrossFit Del Val’s Will WOD for Beer. A mostly fun, somewhat competition-based event. We send a group every year and it’s always a blast!
Parkway Walk/Run 5k – Tom Salamone and Ron Santoro’s cousin, Mary, is a brain tumor survivor who is entering kindergarten this Fall. If you are looking for a fun 5k race, please consider joining her team, Mary’s Marchers. For more info, click HERE. To sign up, click HERE.
Unite Fitness Decathlon – October 11. A 10k trail run in Newton, PA, interspersed with 10 exercise-based challenges such as thrusters, lunges, box jumps, etc. Three divisions: competitive, completion, and relay team. Watch the trailer video here. The event benefits Alliance for a Healthier Generation, whose primary mission is to improve childhood health by fighting childhood obesity.
SuperFit Philadelphia – October 18. Held at CrossFit KOP, this is a fun partner competition run by one of the largest fitness event organizers in the country.
Phoenixville Run – October 25. A 5k or 10k run starting at Reeve’s park in Phoenixville, benefiting the Phoenixville Citizen Advocacy organization. ICA is a sponsor of this event – please show your support!
Race for Hope – November 2. Join Erin and team “Erin’s Irish Eyes” for a 5k run in Philadelphia benefiting the National Brain Tumor Society. You can show your support by joining her team (runners, walkers, rollerbladers all welcome!), or donating. You can visit her personal fundraising page HERE.
On Saturday August 9, we’re celebrating ICA’s 3rd anniversary!!
For the 4th 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. Food and drink is on ICA, and will include a roast pig, pizza, beer, and much more. We’ll have Schuylkill Valley Sports on site selling Reebok CrossFit gear. 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. Registration is $39, which includes a $31 donation plus a tank or t-shirt. Even if you aren’t doing the workout with us, please consider making a donation to this very worthy cause!
All are welcome to join us on August 9th, even if you don’t officially register online. Donations collected at the door will go to the Kralick Family trust fund.
The WOD
Click HERE to see our last post which includes the WOD details. If you haven’t already figured out a team, it’s time to get hot! There is a registration sheet on the box door where you can sign up as a free agent, a pair, or sign up as a full team. We’ll start assigning heats next week so please sign up soon!
Kids WOD
This year we’re hosting our first ever kids WOD! The kids will kick off our day with an 8:00am heat. The WOD will be a 12-minute amrap of shuttle runs, burpees, sit ups, and box jumps. Each child 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; please sign up so we know how many to expect.
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. Pig and pizza will arrive around 11:00!
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 water, roast pig, pizza, and some cold adult beverages. Please bring any food, dessert, or beverages you want to share!
Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebrating 3 years of ICA!!!
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.
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!!!
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.
It’s time for another edition of “words of wisdom from ICA.” This post has been a long time coming. It’s a post I never thought I’d have to write, but here goes.
No one likes to be the last one done. Growing up, we fear being last. The last one to cross the finish line, the last to get picked for a dodgeball team, the last to turn in your math test in school. One of the things I love most about the CrossFit community is it has changed what it means to be last. In CrossFit, the last person working is cheered for the loudest.
CrossFit WODs are painful. Whether we are the first one done, we’re in the middle of the pack, or we’re last…. we all end up on the floor in a puddle of our own sweat. And as the pain starts to fade, it should be replaced by a feeling of accomplishment. But, have you ever been the person still working when everyone else is done? They’re all sitting there, drinking water, chatting and recovering. Their pain is over, but yours is enduring. You want to stop, just quit, so everyone isn’t watching you. The pain of being the last one done can hurt worse than the physical pain from the workout.
We are a team, and it’s our job to cheer our teammates to victory. Recognize that the last person on the floor has been working harder and longer than everyone else in class. Celebrate them, cheer for them, help them get to the finish line. Show them you believe in them and you’re proud of them.
The CrossFit Games start this week, and I encourage you all to watch some of the competition. You’ll see the most amazing thing. The best athletes in the world finish their workout, turn around, and immediately start cheering for the person next to them. At ICA, we should be doing the same thing. No cleaning up your barbell, no chatting with a friend. Finish the WOD, take a few deep breaths, and show your support!
WOD Notes: The clock does not reset or stop between exercises. One point is given for each rep. For thruster or KB power snatch you can use any arm. You can do all the reps and all rounds with a single arm or mix it up to use both arms.
Community Notes: Good luck to the 11 ICA athletes (and 1 honorary ICA member) competing at Test your Metal tomorrow: Sarge, Joanna, Mel, Anna, Dave B, Erin, Colleen, Jimbo, Jen N, Alison, Tanner, and Pugh! Kick butt and have fun!! (So sorry we can’t be there to cheer.)
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Deadlift 4-4-4-4-4 then 5x5R/L KB lunges
Complete 3 rounds for time of 400m run, 15 thrusters (95/65#), 5 bar muscle ups
Complete 7 rounds for time of 25yds OH walking lunge with plates (45/25#), lateral plyo hops 20 reps. Cash out: walk for 15 minutes with sandbag for max distance.
“Kelly” 5 rounds for time of 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)
“The Bear” 7 rounds of power clean, front squat, push press, back squat, push press
200 burpees for time
Schedule Notes: Barbell club on Thursday nights has been extended to the full 3 hours (4:30 to 7:30). Feel free to come in tonight and work on any heavy lifting you’d like.
WOD Notes: We can scale the number of burpees to 150 or 100 depending on your love of burpees. There will be a 25 minute time cap on this WOD. Compare to 130522.
Sarah W. in mid wallballMB flyingHooray box jumps!
“The Bear”
Bear Complex 7-7-7-7-7
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.
WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly! A GREAT scale for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls. Compare to 131023.
Event Notes:
South Philly Rumble registration will open tomorrow (Monday). This event consists of teams of two men and two women. If you want to get a team together, register on the first day as they quickly sell out each year. See details here.
CrossFit Mount Laurel Throwdown will be taking place on Saturday, Nov 15. See more details here.
The votes are in! Thank you to all the members who voted to help us decide our charity. We are excited to announce that we will be hosting the 31 Heroes WOD for the 4th year in a row!!! 31 Heroes narrowly edged out the Kralick Family for the fundraiser. As a result, we are going to support both causes. Here’s how it will work:
On August 9, 2014, ICA will host the 31 Heroes WOD. All are welcome to participate, whether or not you officially register online with the 31 Heroes organization.
If you sign up online, the fee is $39 ($31 donation plus $8 for a t-shirt). Click HERE for our team registration page.
If you do not register online, you can still participate! We ask that you make a cash or check donation at the door (any amount). All donations received the day of the event will go to the Kralick Family.
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. Also, this year we are hoping to kick off the event with a kids WOD. More details TBA.
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. Teams must adhere to the weights/movements specified.
Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows, 16″ box
Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebration! Guests are welcome, and we hope to see ALL of you there!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
“Parter Bar Mile” – perform all movements with a bar (65/45#): 400m run, 50 back squats, 50 front squats, 50 overhead squats, 400m run, 50 shoulder presses, 50 push presses, 50 push jerks, 400m run, 50 hang power cleans, 50 hang power snatches, 400m run
Clean 1-1-1-1-1-1-1 then 5 legless rope climbs NFT
Complete 10 rounds for time of 3 deadlifts (315/205#), 6 ring dips, 9 toes to bar
Back Squat (5 second pause) 2-2-2-2-2-2 then tabata box jumps (32/24″)
For time complete: 500m row, 21-15-9 burpees and Russian twists (25/15#), 200m shuttle run
Complete 3 rounds for time of 40 double unders, 20 pistols, 40 double unders, 5 shoulder to overheads (205/125#)
Community Notes: Happy Birthday to Moira and Lil OMC (Aiden)!!
Announcement: We are happy to announce that Tanya is joining the ICA coaching staff as a coaching intern! You’ll see her shadowing classes over the next few months as she learns about the coaching role and takes on increasing responsibility. As most of you know, in the past we have posted openings for coaching intern positions. The decision to bring Tanya aboard was based on her uniquely meeting some of our needs, so the public posting was bypassed. Tanya has previous coaching experience, a contagious energy, and a great rapport with our ICA athletes. Make sure to congratulate her the next time you see her!
Our ICA anniversary celebration and annual fundraiser is a month away! #getjackedup! As always we’ll WOD in the morning, followed by an ICA sponsored stink-and-drink including pig, pizza, beer, and other treats. It’s guaranteed to be our loudest, craziest, most fun event of the year, so mark your calendars and invite your friends! If you haven’t already voted for this year’s fundraiser, now is your last chance. (If you’ve already voted please don’t vote again…)
WOD Notes: For a link to the original posting of this hero WOD by crossfit.com, click here.
Community Notes: Happy Birthday Matt C!!
Custom Fit: Our Custom Fit meals that are typically available Sunday morning will be available Monday afternoon this week due to an issue with delivery.
1 Muscle Clean then a Push Press…2 Muscle Cleans then 2 Push Presses…3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Then
Complete 5 rounds of 5 lateral hops (16/12″) when you land on the fifth jump, immediately go into a 20 yd sprint.
Community Notes: Congrats to Coach Kehl on his wedding day today!! Another congrats to Rudy (from the morning crew) on the birth of his son Arjun! Family is healthy and happy!!
Thanks to Anthony, Sam and Doses (the dog) for stopping in at ICA on their walk across the country to support Steve’s Club. You can check out their story and donate to the cause here.
Community Notes: South Philly Rumble is back!! Click HERE for details. Each gym can send 3 teams (of 2 men and 2 women), and registration opens July 14.
A push up is a great tool in developing core and pressing strength in any athlete. There are so many small things that can go wrong. We are upholding and unreasonably high standard today on push ups primarily to keep people progressing on the push up form. Above are three pictures of push ups. In the top picture, the abs have collapsed ever so slightly so that my rib cage and not my pecs hit the floor and the hips are slightly below the line from shoulder to ankle. It makes a small range of motion difference (2″ ish) but more importantly it creates a crease in the low back that can cause pain or start to teach bad habits for heavier movements like the dead or squat. The second picture is an over compensation of the abs. Rather than collapsed abs, the abs are balled up a little too much. The pecs still hit the floor but now the hips are above the shoulder/ankle line and the position is slightly easier to hold. The bottom picture is the appropriate position where the hips are in line with the shoulder and ankle joints. This is what I want everyone to work on as we progress through push ups. It should be noted, any other gym would call all 3 of these perfectly fine. I am very proud of the push ups in our gym, but we should always try to improve.
Community Notes: A little late but congratulations to Anthony and Rachael for graduating last week and congrats to Kelly K. for being selected second team all PAC-10 (softball) in her sophomore season!!
Welcome Joe S!and Sarah L!and Mary Beth (MB)!and Alyssa!
Complete 2 rounds for time of:
800m run
30 power clean and jerks (135/95#)
Anniversary Notes: Today is the last day to submit charity ideas for this year’s anniversary party. Please email us or post to the June events blog post HERE. Thanks to everyone who has submitted recommendations so far!
ICA Teen Strength Program: Starting this Monday we will be holding a summer teen strength and conditioning program every MWF at 8:20 a.m. running through Aug 22 (10 weeks). The class is designed for high school aged athletes (boys and girls) who are looking to develop a basic understanding of weightlifting. We currently have 4 more spots available. If anyone is interested or knows someone who might be, email us at ironcrossathletics@gmail.com for more details.
