Thruster 1-1-1-1-1-1-1

Then

8×50 yd sled drag (40-50% SDC)

WOD Notes:  The thruster must be cleaned off the floor.  The SDC (sled drag coefficient) is your bodyweight plus your 1 rep max deadlift.  Compare thruster to 121108.

Community Notes: Happy birthday Kehl!!!

Partner Interval AMRAP in 15 minutes of:

• 5R/5L DB power snatch
• 10 yd run
• 10 wallballs (20/14# to 10/9′)
• 10 yd run

WOD Notes:  Partner 1 will complete one full round while partner 2 rests, then switch.  Repeat for as many rounds as possible in 15 minutes.  The weight for the DB power snatch should be heavy but consecutive (athletes should not have to put it down).

Banded box back squat 12×2

Then

30 weighted box jumps (24/20″)

“MURPH”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

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 120527.

Schedule Notes: We are open from 9:00am-11:30am tomorrow, but we are running the WOD in heats. Please sign up for a time slot and plan on arriving by that time; we’ll kick off the heat about 15 minutes later. The last group will kick off at 10:45. If you sign up for this group, please choose a scale that will allow you to finish by 11:30.

Snatch Balance 3-2-1-1

Snatch 1-1-1-1-1-1-1

WOD Notes:  Compare to 130122. Great video of a slow motion snatch:

Complete 4 rounds for time of:

• 5 muscle ups
• 30 second L-sit hold

WOD Notes:  Scale for muscle ups will be 2 toes to bar and 2 push ups per muscle up.  Make the movements as hard as you can do to simulate the exertion of a muscle up.

Community Notes:  Happy Birthday Jackie T. and Art, this time it’s for real!!

Schedule Note: There will be no 11:00am class next Saturday, June 1. Please plan to attend the 9am or 10am class if you want to WOD that day!

Yay Burpees!

• Beginner: Complete 100 burpees for time
• Intermediate: Complete 150 burpees for time
• Advanced: Complete 200 burpees for time

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 111129.

Complete 3 rounds for time:

• 15 thrusters (135/95# NTE 70% 1RM)
• 15 box jumps (30/24″)

Sumo-deadlift 3-3-3-3-3

Then

10 hill sprints

Community Notes: Happy birthday Craig!!!

Memorial Day Note: We split the May 27 Murph WOD into 4 time slots – 9:00, 9:30, 10:00, and 10:30am. Whichever slot you sign up for, plan on arriving by that time and kicking off 15 minutes later. (The 9:00 slot will kick off at 9:15, the 9:30 slot will kick off at 9:45, etc…) The purpose is to relieve congestion and give people a group to start with and push against. The last group will kick off at 10:45. If you sign up for this group, ensure you choose a scale that will allow you to finish up by 11:30.

Complete 3 rounds for time of:

• 75 double unders
• 15 strict pull ups
• 400m run

Community Notes:  Happy Birthday Emily Levy!!

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

Then

Weighted ring dip 5-5-5-5

Complete 42-30-18 reps for time of:

• Deadlift (135/95#, NTE 40% 1RM)
• Vertical jump (16/12″)

WOD Notes: Anyone figure out the rep scheme? There are a lot of deadlifts today, so be sure to pick a weight where you can execute every lift with perfect form! Do not exceed 35-40% of your 1RM.

Back Squat 3-3-3-3-3

Then

Weighted (barbell) lunge 5×3 (each leg, 50% max squat)

WOD Notes:  Compare to 121112.

3 rounds for time of:

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

WOD Notes: Helen is a benchmark WOD, and the fastest athletes can finish in under 10 minutes! (Chris Spealler boasts a 6:56!) Compare to 120807.

Clean 1-1-1-1-1-1-1

Then

EMOM for 8 minutes of 2 cleans (70-80%)

WOD Notes:  Compare to 121020.

3 rounds each for time of:

• Kettlebell power snatch 10L/10R (53/35#)
• Wall ball 20 reps (20/14# to 10/9′)
• Pull ups (10 reps beginner, 20 reps advanced)
• Overhead squat 20 reps (65/45#)

WOD Notes:  Each round should be hard and fast! You’ll get a few minutes to recover between rounds. Pick weights and rep schemes that will allow you to minimize your breaks. (Translation: try to do each movement consecutively!)

Other Notes: We need a final headcount for CrossFit Rage’s first anniversary celebration. It’s next Saturday May 18th. Read the details HERE and post to comments if you’re in!!

25-20-15-10-5 of:

• Push up (Men’s Rx = clapping)
  
• Sit up
• Hang Power Clean (95/65#)

One rope climb after each round

WOD Notes:  Compare to 110921.

Overhead Squat 5-5-5-5-5

Then

Max consecutive wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 130108.

Run 5k for time

WOD Notes: Start by re-reading this post on cherry picking, then come join us tomorrow for a beautiful spring run! The 5k will be  6 laps of our 800m course plus a 200m run. Compare to 121003. We’ll have several options to scale/modify this WOD: (1) Up to 5 people per class may sub a 5k or 2k row; (2) Scale to a 1 or 2 mile run as needed.

Community Notes:  HUGE congratulations to Kevin and Sara who got engaged over the weekend! We couldn’t be happier for you!!

AMRAP in 18 minutes of:

• 50 double unders
• 20 front squats (95/65#)
• 10 ring dips

Community Notes:  Good luck to T on her first strongwoman competition this weekend!

Shoulder Press 8×3 (80-85% of your 1RM)

Then

Tabata partner leg tosses

Note:  Today is the first Friday 12:00 class!

Community Notes: Happy Birthday Laurie!!

Complete 2 rounds for time of:

• 20 KB swings (70/53#)
• 30 toes to bar
• 800m run

Complete 5 rounds for time of:

• 3 cleans (205/135#, NTE 85% 1RM)
• 10 burpee pull ups

WOD Notes: Remember, if it doesn’t say “power” in front of it… it requires a full squat! This WOD is adapted from a main page WOD posted 130331.

Deadlift 2-2-2-2-2-2

Then

400m sled drag (25-30% SDC)

WOD Notes:  The SDC, or sled drag coefficient, is your body weight plus your 1 rep max deadlift.

Max height box jump

Then

Front Squat 5-5-5-5-5

WOD Notes: Compare box jump to 121212.  Compare front squat to 121121.

Community Notes: Happy Birthday to one of our newest members – Angie!

AMRAP in 11 minutes:

• 100m run
• 3 thrusters (95/65#)
• 100m run
• 6 thrusters 
• 100m run
• 9 thrusters…

WOD Notes:  Compare to 120829.

EMOM for 15 minutes of:

• 2 snatches (full squat, 80-85% max) 

WOD Notes:  If you have not developed the ability to pull yourself under the bar into a full squat, you can scale to power snatches and do FOUR each minute.  Whether you are squat or power snatching, pick a weight where there is NO PRESS OUT!!  On every snatch you should transition quickly under the bar, and land with your arms already straight.

Community Notes:  Happy Birthday Jess V!!

Teams of 3, with 1 athlete working at a time, complete:

• 60 handstand push ups
• 90 burpees
• 120 pull ups
• 150 KB swings (53/35#)
• 180 sit ups

WOD Notes:  The movements can be done in any order, and you can break up the movements any way you want.  Be creative and go fast! (Ideas – 1. Complete as written, 2. Complete backwards, 3. Break into 2 or 3 rounds…) It is NOT expected that each team member contributes equally. If someone is really good at a movement, let them take extra reps! If you need a break, reach out to a teammate for help.

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC

WOD Notes: Compare to 120423.

“Cameron”

• 50 walking lunge steps
• 25 chest to bar pull ups
• 50 box jumps (24/20″)
• 25 triple unders
• 50 back extensions
• 25 ring dips
• 50 knees to elbows
• 25 2-fer wallballs (20/14# to 10/9′)
• 50 sit ups
• 5 rope climbs

WOD Notes:  U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. This Hero WOD was posted to the CF mainpage on 120326.

We will be substituting banded good mornings for the back extensions. A few people each class may be able to use the GHD. There will be a 40 minute time cap on this workout. Scale movements as needed, and if you are worried about the time cap consider doing 25 of every movement.

Parking Notes: We hear the baseball field is going to be really busy tomorrow. Remember you are always welcome to park in the gated parking lot and enter the warehouse through the side of the building.  We recommend not parking along the fence directly next to the field, as baseballs have been hit over the fence in the past..

Banded Box Back Squat 10×2 (60% on bar, 20-30% in bands)

Then

Complete 4 rounds for time of:

• 200m sprint

• 10R/10L DB hang power snatch (35/25#)

Community Notes: Congrats to Tiana, who is finishing up her training as a coaching intern! She will run her first solo class this upcoming Tuesday at 5:00pm. Come on out and support her! (But be sure to register since we know it will fill up fast!)

Event Notes: If you are attending CrossFit Del Val’s 2nd Annual Dog Day Afternoon this Saturday, click HERE for final details.

Complete for time:

• 400m run
• 21-15-9 of kettlebell swing (70/53) & toes through rings
• 400m run

Push Press 5-5-5-5-5

Then 

10 minutes of double under or triple under practice

Notes:  Happy Birthday Tanner!!

Congrats to Jenn, Jimbo and T for competing at CrossFit West Chester on Saturday!  They took 5th, 8th and 10th place respectively!

“The Baseline”

Complete for time:

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

Rest approximately 2-4 minutes and repeat for a total of 2 rounds, 3 advanced.

WOD Notes:  Compare to 120421 or 120703.

Banded deadlift 10×1 (60% on bar, 40% in bands)

Then

5×5 barbell good mornings (30-35% 1RM DL)

Complete 5 rounds for time of:

• 15 hang power snatch (115/75#)
• 15 pistols

Community Notes: It’s day three of our ICA birthday bash… Happy birthday to Marissa!

“FIGHT GONE BAD”

Complete 3 rounds of:

• Wall ball (20/14# to 10/9′)
• Sumo deadlift high pull (75/55#)
• Box jump (20/16″)
• Push Press (75/55#)
• Row (for calories)

WOD Notes:  You will spend 1 minute at each station, and get a 1 minute break between rounds. Your score is the total number of reps completed (or calories on the rower).  Everyone will complete the movements in the order above, but not everyone will start from the top. This is one of the most infamous CrossFit benchmarks… so come ready to work hard!! Compare to 110917.

Community Notes: Happy birthday to the founding father of ICA… the “one arm Isabel guy”… the devious mind behind ICA’s hardest workouts… the man who inspires us with his power clean and Fran time… who gives his heart and soul to our gym… and keeps our floors clean too!

John you are absolutely one of a kind. You are an incredibly hard worker, and you have more passion than anyone I know. You coach us, motivate us, and make us smile every day. I don’t know how I got so lucky to get to stand by your side through this crazy ride and life we’ve built!  I can’t imagine opening a gym, running a house, or raising a family with anyone but you! Happy 27th birthday from me and the entire ICA family. I love you!

5 x 400m run

WOD Notes:  Rest approximately 2 minutes between efforts.  Compare to 121107.

Power clean 2-2-2-2-2-2

Then

Complete 30 power cleans at 70% of your 2 rep max.  At the start of each minute, complete 10 double unders.

Rack Jerk 1-1-1-1-1-1-1 

Then

Dumbell shoulder press 5-5-5-5-5

WOD Notes: The rack jerk is a variation on the split jerk (a shoulder-to-overhead movement) where the barbell starts on your back. Most athletes will be able to lift MUCH more this way as compared to a conventional split jerk (where the bar starts in front of your body).  Compare 1RM rack jerk to 121012.

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

• Chest-to-bar pull ups
• Goblet squats (53/35#)
• Abmat sit ups

WOD Notes: There’s a good chance of C2B pull ups in this week’s Open WOD, so here’s your chance to practice them! We will scale to regular pull ups, banded C2B, or banded pull ups as needed.

Run a 10k

WOD Notes: Today’s WOD is a CrossFit main page favorite. You’ll run 12 loops of our 800m course and cap it off with a 400m. Compare to our 5k run on 121013. Feel free to bring your own iPod to listen to while you run! We’ll have a 45 minute cut off for this workout, so pick your scales accordingly. No bikes or rollerblades will be allowed. And no motorized contraptions of any kind. Dogs are okay. And if you think we are seriously going to make you run a 10k then… happy April Fools! Come on in to find out what the real workout of the day is.

Open Notes:  Great job to everyone who completed 13.4 this week.  We were especially impressed by some of the new women who got the 95 pound bar over their heads and their first T2B.  We were expecting to see some zeros this week and were blown away by the scores!  Congrats to this week’s top 5 finishers.

• Men-John 94, Mike V. 90, Phil 85, Craig 76, Kehl 68
• Women – Killa 73, Nikki 65, Tiana 60, Lindsey 58, Jenn 55

Banded box back squat 12×2

Then 

400m sprint

WOD Notes: Compare banded squats to 130222.

Complete 10 rounds for time of:

• 10 thrusters (65/45#)
• 3 handstand push ups

Notes: Open WOD 13.4 will be released tonight at 8pm! Any predictions??

Overhead Squat 3-3-3-3-3

Then 

Weighted pull up 2-2-2-2-2

WOD Notes:  Compare squat to 121006.

Complete 5 rounds for time of:

• 15 push ups
• 15 power cleans (95/65#)

Open Notes:  Great job to everyone who completed 13.3 this week!  We saw some awesome performances and new faces in the top 5.  Congrats to:

• Women: Nikki (243), Killa (241), Jenn (180), Kim H. (172), Sarge (167)
• Men: John (253), Craig (242), Chamberlain (241), Phil (240), Kehl (236)

Deficit deadlift 2-2-2-2-2-2

Then

3 rounds for time of 10 wallballs, 10 double unders

AMRAP in 3 minutes at each of the following stations:

• KB swings (53/35#)
• Hand release push ups
• Row (1 calorie = 1 rep)
• Toes to bar
• Sandbag cleans

Rest 1 minute between efforts.

Gymnastics Skill Work –

• Athlete’s choice: Muscle ups or Rope Climbs

Then

Choose your “Annie”

1. “Annie” (50-40-30-20-10 of double unders and sit ups)
2. “Muscle up Annie” (5-4-3-2-1 MU after each round)
3. “Rope Climb Annie” (1 rope climb after each round)

WOD Notes: With 3 weeks left in the Open, you’re almost guaranteed to see muscle ups (bar or rings) and double unders in the  near future. Today we’ll take some time to work on these skills! Each class will start with 15 minutes of skill work, and end with the benchmark WOD “Annie” or one of her variations. Compare “Annie” to 110810 or 120224.

Community Note:  Happy Birthday Sabol and Bryan Beatty!!

Find your 10 rep max front squat

Then

Run 400m backwards

Notes:   We are very proud of the intensity and sportsmanship demonstrated by all our members during the first 2 weeks of the Open! Great job to all, and keep up the good work! We just wanted to take a moment to congratulate the top 5 men and women performers from 13.1 and 13.2:

13.1

• Women – Killa (163), Nikki W (155), Lindsey (150), Jenn (150), Tiana (141)
• Men – John (162), Craig (151), Mike V (151), Phil (143), Kehl (131)

13.2

• Women – Killa (255), Nikki (245), Lindsey (240), Tiana (237), Dani (232)
• Men – John (289), Kehl (270), Mike V (250), Craig (244), Phil (241)

Community Notes:  Congratulations to Jimbo and Garrett for attending the CrossFit level 1 certification seminar this weekend!

WOD Pre-Script: REMEMBER TO POST YOUR 13.2 SCORES BY 8PM SUNDAY NIGHT! Now for the main event…

“Pizza Helen”

3 rounds for time of:

• Eat 1 slice of pizza
• Run 400m
• 21 kettlebell swings (53/35#)
• 12 pull ups

Community Notes:  Happy Birthday Mark Filchner!!

WOD Notes:  Join us at 12:00 for a St Patty’s day special – Pizza Helen! This is a FREE social event that will not count towards your class totals. The pizza is on us (just a small thank you for making ICA the amazing community that it is)!! If you are a visitor to ICA  (i.e. you don’t have a membership or a punchcard with us), there will be a $10 drop in fee.  Feel free to sub out pizza for another food or beverage of your choice.  BYOB for a “strink and drink” after the WOD!

Take 20 minutes to find your 1 rep max of:

• Snatch + hang snatch 

Then complete 12, 8, 4 reps for time of:

• KB power snatch (half R/L, 53/35#)
  
• box jumps (24/20″)

WOD Notes:  The snatch and hang snatch are to be performed as a complex, meaning you are not allowed to drop the bar between the two.   Both movements require a full squat.

Partner Interval AMRAP in 20 minutes:

• 5 bear complexes (115/75#)
• 10 burpee box jumps (16/12″)

WOD Notes:  Partner 1 will complete the bears, then partner 2 will complete the bears. Next partner 1 will do the burpee box jumps, and partner 2 will do the burpee box jumps.  Repeat for as many rounds as possible in 20 minutes.

Notes:  Make sure to sign up in Mindbody if you plan on coming to Pizza Helen on Sunday, so we can figure out how many pizzas to order!  If you are signed up but don’t plan on eating any pizza, please post to comments so we know to not include you in the count.  This is a FREE social event that will not count towards your class totals, and the pizza is on us!! However, if you are a visitor to ICA, there will be a $10 drop in fee to cover the cost of your pizza. BYOB for after the WOD!

Bench Press 5-3-3-2-1-1

Then

Death by strict pullups

WOD Notes: Compare bench press to 120820.  Compare pullups to 120411.

“Wall Ball Jackie”

Complete for time:

• 1000m row
• 50 wall balls (20/14# to 10/9′)
• 30 pull ups

WOD Notes: “Jackie” is a benchmark WOD similar to the above, but with 45# thrusters  in place of wall balls. Compare today’s WOD to the last time we did “Jackie” on 111202.

Shoulder press 2-2-2-2-2-2

Then

3 minutes (total) of plank hold (5 min advanced)

WOD Notes:  Compare to 1RM shoulder press on 121031.

Notes:  Due to the length of WOD 13.1 on Saturday, we ask everyone show up 10 minutes early to their class for a general warm up on your own so that we can focus on instruction and rules when class starts.  We will have a warm up posted outside the door when you arrive!

Community Notes:  Happy Birthday Joanne!!

AMRAP in 15 minutes of:

• 30 double unders
• 10 overhead squats (95/65#)
• 10 toes to bar

Community Notes: Happy Birthday Stacey!!

Open Notes: The first Open WOD will be posted tonight (Wednesday) at 8pm on the CrossFit Games page. Get jacked up ICA!! Post to comments if you have predictions on what the first WOD will be…

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

Then

200m sled drag (30% SDC)

WOD Notes:  The SDC (Sled Drag Constant) is your max deadlift added to your body-weight.  Compare SDL to 121026.

Complete 3 rounds for time of:

• 400m run
• 20 cleans (95/65#)

Notes:  The first Opens WOD of 2013 will be announced this Wednesday at 8:00 p.m.! We will be completing the opens WODs as our regularly scheduled workouts each Saturday.  If you are signed up for the opens and cannot make it to class on Saturday, plan on showing up Thursday night (the day after the WOD is announced) to do the workout.  Let us know in advance if you plan on doing the workout on Thursday so we can make sure  judges are available.  Here comes the competition season!

Back squat 5-3-3-2-1-1

Then 

Run 1 mile for time

WOD Notes:  Compare back squat to 121207.  Compare 1 mile run to 110906. (The sub for the 1 mile run will be a 2K row.)

Note: Tomorrow we’ll let the 2 waitlist spots into class, so if you are on the waitlist please show up!

Complete 3 rounds for time of:

• 5 dumbbell clean and jerks (heavy!)
• 15 chest to bar pullups
• 25 box jumps (24/20″)

WOD Notes: The DB clean and jerks do not have to pass through a full squat.  They should be heavy! Your coach will help you pick an appropriate weight.

Teams of 3 or 4 complete:

• 3o power cleans (115/75#)
• 60 KB swings (53/35#)
• 90 double unders
• 60 lunges
• 30 wallballs (20/14# to 10/9′)

WOD Notes:  This workout will be done “Annie are you ok?” style.  That means that teams will progress through the entire workout one athlete at a time.  As the first athlete finishes the power cleans and moves to the KB, the second athlete may begin.  You cannot move on to the next station until the teammate in front of you has finished their reps.  The score will be the total time from when the first teammate starts to when the last teammate finishes.

Workshop Notes:  There are still a few spots left for this weekend’s workshop – The 5th Element of Fitness. Join us on Sunday from 10am-3pm to dig into the mental side of our sport. The workshop is highly recommended, and the results are immediate! You’ll walk out a better athlete than you walked in. Sign up in MindBody under the workshops tab.

“Nate”

AMRAP in 20 minutes:

• 2 muscle ups
• 4 handstand push ups
• 8 KB swings (70/53#)

WOD Notes: Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq on Feb 4, 2008. This WOD was first posted on the CrossFit mainpage on Feb 12, 2008. Anyone who doesn’t have muscle ups can scale to 2 ring rows and 2 ring dips for each muscle up. (Larger classes may have to scale to pullups and pushups.) Compare to 120518.

Nutrition Challenge Notes: If you’re participating in our “Open Shape Up Nutrition Challenge,” you’re halfway done! How are you feeling? Are you sticking to your diet? For anyone who didn’t start on Feb 11, it’s not too late to join in! Clean up your diet for the next two weeks and prime your body for the Opens.

Parking Notes: We know the parking area has been really muddy recently. Remember that you’re always welcome to park in the gated parking lot! It’s especially great for rainy or snowy days. Enter the parking lot at the corner where Wheatland Street makes a 90 degree turn. If Nikki or John parked there, the 2nd door from the right will be open. If the door is locked, dig deep (aka suck it up) and walk the 100m along the road!