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:
Community Notes: Happy Birthday to Mary Beth (MB)!!
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!
Take 20 minutes to find 1RM power snatch
Then
“Randy”
Complete 21-15-9 reps for time of:
“Strong Man Challenge”
WOD Notes: You will be broken into groups of 3 with approximately 8 minutes at each station to complete the tasks. Each person will have 5 scores.
Complete three rounds:
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.)
Front Squat 3-3-3-3-3
Then
10 strict muscle ups to forward roll NFT
WOD Notes: Compare to 140110.
AMRAP in 12 minutes:
Community Notes: Happy Birthday to Ginger, Anthony and Amy (one of our newest members)!!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
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.
Yay Burpees!
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.
Community Notes: Happy Birthday Mickey!!
“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:
Compare to 121210.
“Kelly”
Complete 5 rounds for time of:
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:
Complete 7 rounds for time of:
Cash out: WALK for 15 minutes with 45/25 lbs sand bag, weight vest, or plate for max distance.
WOD Notes: Compare to CFFB WOD 140712 (also includes link to youtube video of lateral plyo skier hops).
Community Notes: Happy birthday Rachael Schroeder! (Sorry for the late post!!!)
Complete 3 rounds for time of:
Deadlift 4-4-4-4-4
Then
5x5R/5L KB lunges (KB will be held on chest as a goblet squat)
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:
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:
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.
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:
Complete 3 rounds for time of:
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…)
For time complete:
500m row
then 21-15-9 reps of:
then 200m shuttle run (8x25yds)
Back Squat (5 sec pause) 2-2-2-2-2-2
Then
Tabata Box Jumps (32/24″)
Complete 10 rounds for time of:
Community Notes: Happy Birthday Natalie!!
Clean 1-1-1-1-1-1-1
Then
5 legless rope climbs NFT
WOD Notes: Compare to 131016.
“Partner Bar Mile”
One person is working at a time on the movements. Both partners run but only one needs to be carrying the bar.
Community Notes: Happy Birthday Stuart!!
Come in between 4:30 and 7:30 today to make up one of the last 6 workouts. This week the choices are:
Overhead Squat 1-1-1-1-1-1-1
Then
3x1o heavy KB swings
WOD Notes: Compare OHS to 131207.
Mark your calendars for these important dates in July and August:
AMRAP in 9 minutes of:
Community Notes: Happy Birthday Robbie!!
“J.J.”
Complete for time:
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.
Run or Row 5k
WOD Notes: There are limited rowers so the first 5 that claim them in each class can have them. Compare the run to 130506.
Community Notes: Congrats to Kyle on the birth of his son Zayne!!
Push Press 2-2-2-2-2-2
Then
15 lowers to front lever NFT
WOD Notes: Compare to 130201.
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!!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
“CMC WOD”
Complete 5 rounds for time:
WOD Notes: This workout has been modified from its original 5 minute AMRAP to be a 5 rounder.
Choose your “Annie”
WOD Notes: Compare to 130319.
Complete 6 rounds for time of:
WOD Notes: Happy Birthday Paul!!
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.
Front Squat 5-5-5-5-5
Then
5×10 good mornings (60%)
WOD Notes: Compare to 131111.
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.
Complete 4 rounds 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:
Community Notes: Happy Birthday Kyle!!
Complete 5 rounds of:
Rest/recover between each round.
Notes: The very full lost and found box will be donated to charity on Friday. Come check sometime this week to see if you have any clothes in the box.
Complete for time:
Snatch 1-1-1-1-1-1-1
Then
Snatch balance 4×5 @ 50% 1RM snatch
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!!
Complete 3 rounds for time of:
Rest 2 minutes once you have completed the 3 rounds then repeat for a total of 4 cycles.
Happy Father’s Day!!
Complete 2 rounds for time of:
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!
Back Squat 3-3-3-3-3
Then
30 knee jump box jumps NFT (32/24″)
WOD Notes: Compare to 130910.
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.
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 Garrett!!
Bench Press 5-3-3-2-1-1
Then
50 inverted bar rows NFT
WOD Notes: Compare to 131123.
Community Notes: Happy Birthday Ernesto!!
AMRAP in 12 minutes of:
Continue adding 2 reps each round until time expires.
With a partner complete 10 rounds for time of:
Complete 11 rounds for time of:
WOD Notes: For farmer carries use as much weight as you can without putting it down for the 50 yds.
Outdoor WOD: Join us at 4pm at Valley Forge for a free outdoor WOD! Friends, spouses, kids, dogs, etc are all welcome. We have 2 fun ways to get your WOD on: 1) A 2.5 mile hike up and over Mount Misery, 2) a 1-hour class involving an AMRAP along Valley Creek. It is NOT a distance run – the AMRAP will include short sprits in a circuit style workout, so you don’t have to worry about being left behind. Meet at 4pm at the parking lot on Yellow Springs Rd. Directions:
(To find the parking lot on Google maps use the address 301 Yellow Springs Rd, Malvern)
Overhead Squats 5-5-10
Then
3 rounds NFT of:
WOD Notes: The goal today is to achieve a 10 rep max. The first two sets of 5 are to be done at slightly lighter weights to get you ready for the set of 10.
“2012 Regionals Event 2”
Complete for time:
WOD Notes: You can see results from around the world (including Nikki) by clicking here and changing the year to 2012. There will be a 25 minute cap on this workout.
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 Sajan!!
Complete 4 rounds for time of:
Deadlift 2-2-2-2-2-2
Then
30 HSPU NFT
WOD Notes: Compare deadlift to 130914.
Community Notes: Happy Birthday Hilary!!
Mark your calendars for these important dates in June & July:
Third Anniversary Announcement: This August, ICA will turn 3 years old!! We are so proud of reaching this milestone, and incredibly thankful to each one of you that has helped ICA grow into the community it is today. For our Grand Opening and first 2 anniversaries, we celebrated by hosting the 31 Heroes fundraiser. This year, we are opening it up to YOU, our members, to pick the fundraiser! If you have a cause that is near and dear to you, please post it to comments or send us an email by June 15, along with a short explanation of why that particular cause is important to you. If your cause already has a CrossFit WOD associated it with we’ll do our best to use the specified WOD. If not, we’ll make one up! The coaches will pick our favorite few causes/organizations, then open it up for a gym-wide vote. (31 Heroes is guaranteed to have a spot on the ballot.) We hope this will become a new tradition, so each year we can support a new and deserving cause and help give back to the organizations our members truly care about!
Complete 2 rounds for time of:
Complete 10 rounds for time of:
Community Notes: Good luck to John as he completes his first triathlon tomorrow!! It’s the Piranha Sports Independence Triathlon at Lake Nockamixon and it will include a 1/4 mi swim, 10 mi bike, and 2 mi run. #getjackedup!
“MURPH”
Complete for time:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. See a summary of the story of Lt. Michael Murphy here.
WOD Notes: We are performing this hero WOD today in honor of all the men and women who have died serving in the U.S. Armed Forces. The WOD must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.) This workout calls for a 20# weight vest for guys and 10# for girls, but we have a limited number of weight vests available so they will be first come first serve.
If you plan to do full Murph, it usually takes about an hour. A good scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes. Compare results to last Memorial Day 130527.
Schedule Notes: We are starting heats every 30 minutes with the first heat being at 8:00 a.m. sharp. Please show up at least 15 minutes before your heat to get warmed up in the warehouse or mobility room.
Community Notes: Happy Actual Birthday to Kehl (sorry for the false alarm yesterday)!!
Good luck to Jen N., Tanya, Katie N., Jenn and Tina at the girls on girls competition at CrossFit Harmony tomorrow!
Hang Power Clean 3-3-3-3-3
Then
30R/30L sledge hammer hits NFT
WOD Notes: Compare to 110906.
Community Notes: Happy Birthday Coach Kehl!!
Murph Notes: We have changed the class times in Mindbody for Saturday. We will be running small heats (8 people) each half hour starting at 8:00 a.m. Barbell club will still be held from 7:30 to 8:30.
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
Complete 2-4-6-8 reps for time of:
WOD Notes: The scale for muscle ups will be shoot throughs.
Community Notes: Happy Birthday Jess S!!
Partner Interval AMRAP in 20 minutes of:
Happy Memorial Day!! Thank you to all who have and are serving our country. Rest up and enjoy some good food and friends.
Complete 21-15-9 reps for time of:
WOD Notes: The bar must be taken off the floor.
Complete 50-40-30-20-10 reps for time of:
WOD Notes: There will be a 25 minute cap on this workout. You can scale by cutting reps in half or eliminating the round of 50.
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Welcome Melissa!!
“Griff”
2 rounds for time of:
WOD Notes: Compare to 130911.
“Grace”
30 clean and jerks (135/95#)
Then
10 minutes of handstand practice
WOD Notes: There will be a 10 minute cap on this workout. Compare to 130206.
Beef Notes: I will be placing the beef order Tuesday at noon. Anyone interested who hasn’t already said so should go back and do so on the post here.
Competition: CrossFit 181P located by the Limerick outlets will be holding a coed partner competition on June 28th. Anyone interested in more information click here.
Rack Pull 5-5-5-5-5 (+7″)
Then
Glute Ham Raises 3×10
Complete:
Rest 3 minutes and complete a second round. Score is total time including the 3 minute rest.
WOD Notes: The hang power cleans and push presses should be done with the heaviest weight you can use and still go unbroken. Breaking the set means starting over.
Front Squat 20 rep max
WOD Notes: Warm up in sets of 5 to a weight that you think you can lift 5 to 10 times and then do it 20 times. Compare to the 20 rep portion of the workout on 140201.
Schedule Notes: Remember this is the first summer Saturday with no 10:30am class. Wake up and drag yourselves in for the 9:30! 🙂
Complete 42-30-18 reps for time of:
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 June. If you would like to order an eighth, post to comments! Last day to post will be Monday.
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
Community Notes: Happy Birthday Adam!!
EMOM for 15 minutes of:
WOD Notes: Anyone with mobility issues can sub cleans at 85% today.
Partner Interval Cindy
AMRAP in 20 minutes of:
WOD Notes: Compare to 121120.
Yesterday’s WOD Notes: Hats off to the amazing performances on the mile run. On a Monday with unusually low attendance we had PR’s from Alicia, Pugh, Matt C, Rick, Joel, Moira, Chris (2014 goal), Katie L, Mohyeed, Hoagie, Sajan, Adam, Steve and Mel and I think a few others as well. For anyone who saw the WOD and bailed, brush up on this article on cherry picking.
Max Height Box Jump
then
4 rounds for total reps of:
WOD Notes: Compare to CFFB WOD 140508
Open Gym!
WOD Notes: Come in between 7:30 and 10:30 a.m. to complete any workout you would like. All of the gym equipment is fair game! Feel free to redo the baseline, hit some strongman work or knock out a PR back squat.
Community Notes: The coat drive items will be picked up on Monday. This weekend is the last chance to drop off your old coats in the cardboard boxes just outside the gym doors!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Complete for time in any order:
Shoulder Press 1-1-1-1-1-1-1
Then
DB shoulder press 5×5
Reminder: CustomFit Meals will be at the gym during the evening classes today with meal and protein bar samples. Feel free to stop by if you have any questions or want to check them out.
For time, complete:
WOD Notes: Compare to 120128.
Community Notes: Happy Birthday to Alicia and Miranda!!
Complete for time:
Community Notes: Good luck to Erin, Dave, Laurie and any other Broad Street runners tomorrow!
“Filthy Fifty”
For time:
WOD Notes: This is a long chipper and is a CrossFit benchmark. Beginners may scale to “Dirty Thirty” – which is 30 reps of each movement. There will be a 40 minute time cap on the WOD. 50 burpee penalty for anyone who signed up and doesn’t show up. Compare to 131004.
Community Notes: Happy birthday Laurie! Good luck to Laurie and all the other Broad Street Runners!
Mark your calendars for these important dates in May!
Wide Grip Deadlift 3-3-3-3-3
Then
400m farmer’s carry NFT
WOD Notes: The grip used today will be a snatch width grip but your hips will be in a normal deadlifting position to start.
Community Notes: Good luck to the ICA team competing in Mayhem at the Meadowlands this Saturday – Marissa, Hilary, and Sara R!
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Notes: Coach Kehl will be holding Moga tonight at 6:00. Anyone interested be sure to sign up!
Complete 21-18-15-12-9-6-3 reps for time of:
Community Notes: CustomFit meals will be in the gym on Tuesday, May 6 with some meal and protein bar samples during all the evening classes. Stop by if you want to see what they’re about!
AMRAP in 12 minutes of:
Community Notes: Happy Birthday Heidi!!
Back Squat 5-3-3-2-1-1
Then
4×4 each leg barbell lunges (50% 1RM back squat)
WOD Notes: Compare to the total on 131029.
Complete 4 rounds for time of:
Community Notes: Happy Birthday Angie!!
Complete 5 rounds for time of:
Community Notes: Happy Birthday Kim D!!
Event Notes: This Saturday several ICA athletes are competing in a masters-only competition at CrossFit Generation. Good luck to Jimbo, Jess and Todd V, Dave and Erin, and Jenn!!! Spectators/fans are welcome and encouraged to attend. Click HERE for event information, and HERE for parking/schedule info (they even have a spot designated for tents!).
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
Community Notes: Happy Birthday Jess V!!
