Coach Karen is holding a ladies-only 90 minute strongman class!
Details below:
When: Saturday, June 27 from 11:00am to 12:30 pm
Where: ICA Main Room
What: Strongman is a class of strength training that involves moving oddly shaped heavy objects! Sandbags, atlas stones, weighted kegs, tire flips, log presses and yoke carries are all fair game!
Cost: Free for ICAers!
You can sign up in PushPress immediately! Spots are limited.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Mark your calendars for these important dates in November!
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:
Community Notes: Happy Birthday Tav!!
Complete for time:
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.
AMRAP in 12 minutes of:
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!
Thanks so much to our ICA family for giving us the gift card this summer that made this equipment purchase possible! We have wanted this gear for a long time and we can finally bring it to you. It is a special community here and as owners and coaches we want you to know how much we appreciate your kindness and generosity.
Feel free to ask a coach about any of these pieces of equipment at barbell club or make up night and look for them to show up in the programming in the coming month!
“Mary”
AMRAP in 20 minutes of:
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!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Row 4k (5k advanced)
While waiting for a rower, work on strongman skills:
WOD Notes: Due to rower quantities, we will forgo a warm up for the first group of rowers. If you plan to row early, please show up 10 minutes prior to the start of class to get yourselves ready. We will only be taking the 14 athletes that sign up for each class (no waitlist spots today).
To read more on the benefits and origins of the reverse hyper, check out this brief article by Louie Simmons.
15 box jumps NFT (high)
Then
Back Squat 8×2 (85%)
Community Notes: Happy Birthday Dan E!!
Tabata:
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:
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 9 rounds for time of:
WOD Notes: WOD from CFFB 141004. There are 14 people signed up for tomorrow’s class. There will be a 50 burpee penalty for anyone who is registered (as of 9:00am) and does not show up.
Complete 4 rounds, each for time of:
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Complete 100 alternating DB power snatches (70/40#) for time.
Complete a 6×10 yd shuttle run at the start of each minute.
Mark your calendars for these important dates in October (and early November)!
Complete 3 rounds for time of:
Deadlift 10×1 (90%)
Then
Cash out card
Community Notes: Happy Birthday Pugh!!
Belated Note: Happy birthday to Sarah Wuerth (10/5) !!!!
Close Grip Bench Press 8×3 (70% 1RM, 45s rest)
Then
Complete in any order for time:
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:
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!!!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
“2014 ICA Nutrition Challenge Performance Test”
Complete the following 4 tasks:
WOD Notes: Compare to 140903.
Nutrition Notes: This is it, get jacked up!!
Thruster 6×2 (80%)
Then
AMRAP in 3 minutes of:
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:
Complete 9 rounds for time of:
AMRAP in 30 minutes:
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.
Come in between 4:30 and 7:30 today to make up one of the last 6 workouts. This week the choices are:
Community Notes: Happy Birthday Eric!!
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:
Partner Interval
Complete 14 rounds (7 each) for time of:
Community Notes: Happy Birthday Julie!!
AMRAP in 5 minutes:
Rest 5 minutes
AMRAP in 5 minutes:
Community Notes: Happy Birthday Peggy!!
Complete 2 rounds for time of:
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!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Food Notes: Make sure to sign up if you are coming to the Paleo Potluck on Friday! The sheet is on the door.
Check out this neat video on diet and brain health:
Complete 3 rounds for time of:
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
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:
Complete a 50 yd farmer’s carry after each round.
On alternating minutes for 30 minutes complete 1 of the following:
Community Notes: Happy Birthday Hoagie!!
Hey all, we are ordering up some beef again! I believe the price will be $375 per 1/8th of cow and it will be arriving in early October. For a rough idea of how much and what you will get, click here. It is usually around 50# total and takes up half of a normal freezer attached to a fridge. If you would like to order an eighth, post to comments! Last day to post will be Monday.
In addition, there is the option to get a half hog. I’m told it is similar in price with slightly more meat but I don’t have exact details yet. If you are interested in learning more, post in the comments and I’ll make sure you get the info. The pig order would likely be arriving in November.
Teams of 3 complete:
Teams may have only one athlete working at each station. The work does not need to be divided equally.
Join us between 4:30 and 7:30pm to make up one of the last 6 workouts. You can also work on any independent lifting or skill work.
Community Notes: Happy birthday OMC!
“Girls Gone Wild Part 2”
Complete for time:
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)
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!!
In addition to all the events listed in our last post HERE, mark your calendars for these important dates!
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 three 90s rounds of:
Complete for time:
30-20-10 reps of
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!
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
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!
“2014 ICA Nutrition Challenge Performance Test”
Complete the following 4 tasks:
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:
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!
Complete 9 rounds for time of:
WOD Notes: WOD from CFFB on 140829.
** 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:
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:
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:
Requirements:
Competition Details:
Level 2 Challenge: Eat like a Caveman
Level 1 Challenge: Gluten Free and Sugar Free
With a partner, complete for time:
Community Notes: Happy Birthday Tanya and Jill!!!
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.
“Bull”
Complete 2 rounds for time of:
Alternating EMOM for 30 minutes of:
AMRAP in 20 minutes of:
Community Notes: Happy Birthday Rob!!
Complete 12-9-6-3 reps for time of:
WOD Notes: See the original post here.
“WOD for Dogs: Dog Gone Good”
3 rounds for max reps, with 1 min at each station and 1 min rest bet. rounds:
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!
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:
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!
Complete 5 rounds for time of:
AMRAP in 10 minutes:
Community Notes:
Banded Deadlift 10×1
Then
20 minutes to work toward a 2014 goal
Community Notes: Happy Birthday Tana!!
Complete 3 rounds each for time of:
Rest 3 to 5 minutes between rounds.
WOD Notes: Happy Birthday Phil (Zoo) and James N!!!
Shoulder Press 5-5-5-5-5
Then
“The Baseline”
In 20 minutes complete:
400m farmer’s carry (53/35#)
then AMRAP of
WOD Notes: Compare to 110831.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Community Notes: Happy Birthday Fenn!!
10-9-8-7-6-5-4-3-2-1 reps for time of:
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:
WOD Notes: Compare to 130513.
AMRAP in 12 minutes of:
WOD Notes: Compare to CFFB WOD 140802.
Community Notes:
1. Happy (belated) birthday Tom S! Thanks for spending your day with us at 31 Heroes!
2. The heat spreadsheet has been updated with results that were turned in to us. Kids scores are listed at the bottom. Link to it HERE.
3. Congrats to the top teams in each level:
4. Shout out also to the highest scoring all-female teams:
5. Congrats to the top girls scorers from the kids WOD:
6. And congrats to the top boy scorers:
“31 Heroes” – ICA Edition
In teams of 4, complete as many reps as possible in 31 minutes of:
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.)
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:
Other Notes:
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:
Complete each exercise for time:
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!
If you know of any other events that you’d like us to add, let us know!
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:
WOD Notes: Compare to 110827. Original times were adjusted for time spent in a handstand hold immediately after the WOD.
Complete 12,9,6,3 reps for time of:
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
Split Jerk 2-2-2-2-2-2
Then
100 partner medball sit ups NFT
“21-15-9 Complex”
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.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Gymnastics practice (handstand push up and muscle up progressions)
Then
10x100m sprints
Complete for time:
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!!!
AMRAP in 15 minutes of:
Community Notes: Happy Birthday to Brendan, Coll and Carver!!
“Carver”
Complete for time:
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.
