Manion WOD – Apr 27, 2024

Saturday, April 27th at 11:00AM

On Saturday April 27, we’re hosting the Manion WOD at ICA! This is a FREE community event that honors local hero, Travis Manion.

Iron Cross Athletics is an OFFICIAL host of this year’s workout. If you choose to register via the ICA Fundraiser Page, a t-shirt is included with your donation.

While the workout can look intimidating, there are many ways to scale (half Manion, Partner Manion, etc.) A coach will help you choose the best option for you.

“Manion”

7 rounds for time of:

  • 400-meter run
  • 29 back squats (135/95#)

The Manion Foundation (TMF) is introducing a RUCK option this year! (Weighted ruck in place of the 400m run.) If you choose this option, you will also receive a patch from TMF.

For more information on Travis & the Manion Foundation, click HERE.

To register & donate for the ICA Manion Event, click HERE.

If you would like a t-shirt in time for the WOD, you must register by April 12!

New ICA Gift Certificates!

Looking for ideas for your friends and family for the holidays? We have new ICA gift certificates available for purchase! You can specify a dollar amount or a specific service (such as a complete Fundamentals package, personal training, a punch card, or a month of membership). Get ’em while they’re hot!

Open Gym – Nov 22, 2012

Today’s WOD is… OPEN GYM!

Notes: Join us between 8am and 10am for an open gym! You can do any workout you want, but please plan to finish up by 10am. (We will have a hard stop at that time…) Guests are welcome, as always! (The first visit is always free; all other drop ins are $15.)

WOD Ideas: If you need some inspiration, here are a few ideas:

  • Try our “House WOD”- The Fire Bird! (See 111126)
  • Make up a workout you missed this past week
  • Work on one of your 2012 goals from the goals board
  • Re-do the baseline (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)
  • Try a “girl” benchmark WOD (see list HERE)
  • Try a HERO WOD (see list HERE)

Daily WOD – Nov 20, 2012

Great pull ups Jackie!
This is what chest to deck looks like!

“Partner Interval Cindy”

AMRAP in 20 minutes of:

  • 5 pullups
  • 10 pushups
  • 15 squats
WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch.  Complete as many rounds as possible in 20 minutes.

Daily WOD – Nov 19, 2012

Joe B’s first class!

“Hit and Run Grace”

  • Run 400m
  • 15 clean & jerks (135/95#, NTE 75%)
  • Run 400m
  • 10 clean & jerks
  • Run 400m
  • 5 clean & jerks

WOD Notes:  “Grace” is a benchmark workout of 30 clean and jerks for time at 135/95#.  She’s s a short, killer metcon, and we’ll see her soon enough! Today’s Hit-and-Run Grace is a medium length metcon, ideally in the 8 to 15 minute time range. Compare to 110815.

Good Read: Cold weather blues? Read this article and get motivated!

Daily WOD – Nov 16, 2012

Welcome Stew
and Bob

ICA Grand Opening WOD

Complete 5 rounds for time of:

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

WOD Notes:  This is the workout that we used at our grand opening celebration a little over a year ago.  Compare to 110826.

Community Notes: Happy birthday Allison Laird!

The Who/What/When/Why of Rx

It’s time for our 3rd edition of “Words of Wisdom from ICA.” Today we’re diving into the elusive “Rx.” What does it mean to Rx? Why do we care about Rx? Who should Rx? When should you scale? We could write an entire book on this topic, but we’ll do our best to keep this short and hit the highlights!

What does Rx mean?

When a workout is performed exactly how it was designed, we call it “as prescribed” or “Rx.”  Rx has three main components: range of motion, load, and repetitions/distance.

Range of Motion (ROM): Every movement in CrossFit has a prescribed range of motion. For instance, a pull up requires chin over the bar at the top, and straight elbows at the bottom.  A thruster requires a below-parallel front squat followed by a stable overhead position with the bar lined up over your shoulders/heels.  These movement standards are designed to build good movement patterns, keep you safe, and get you strong!

Load: We prescribe a load (aka weight) for all weightlifting movements. The Rx weights are carefully selected to elicit a specific response from the body.  When we design our workouts, we choose weights appropriate for our most advanced CrossFitters. (More on this later.)

Repetitions/Distance:   This is one of the most important aspects of Rx, because we rely on our athletes to “self report” in this category.  You are expected to complete the prescribed number of reps and cover the prescribed distances for each workout. For instance, if a WOD calls for 30 clean and jerks and you complete only 28 reps, you did not Rx the workout. If you turn around a few meters short on a 400m run, you did not Rx the workout. This is VERY important because your coach can see your weights and (usually) your ROM, but we can’t count every rep you do.

Why do we care about Rx?

CrossFit is one of the fastest growing and most effective training methodologies of the past decade.  A large part of what contributes to CrossFit’s success is the fact that each workout has strict performance standards.  The standards we enforce at ICA accomplish the following goals:

  1. Help ensure safety;
  2. Build good movement patterns;
  3. Allow our workouts to be measured and recorded;
  4. Allow us to compare past results to current results;
  5. Allow us to compare our results with other CrossFitters worldwide;
  6. Ensure each workout has the desired impact (aka elicits a specific response) ;
  7. Help motivate people to get stronger, more flexible, and work towards Rx!

Who should Rx ? 

As we mentioned above, our workouts are designed with the most advanced athletes in mind.  That means the load, range of motion, reps, and distances we prescribe should challenge a competition-level athlete.   It is expected that, on any given day, most athletes will scale the workout! We plan each WOD with a specific purpose in mind, and you should only Rx the workout if you can do so and still meet the intended purpose. (As coaches we always try to give you an idea of expected time domain and how it should “feel.” If you ever have any questions, just ask!)

When/why/how should I scale?

The answer is, it depends on the person and the workout! You should always work with your coach to determine whether to scale a workout or try it as prescribed.  Scaling is one of the most spectacular aspects of CrossFit, because it allows athletes of all levels to work out next to each other and push each other to higher intensities, by individualizing the workout to their unique abilities   We can scale a WOD in any of the three categories above: ROM, load, or reps/distance.

For example, let’s look at the CrossFit WOD “Karen” – which is 150 wall balls for time.  The Rx version of this workout calls for 20# balls and 10′ targets.  Many intermediate athletes are physically capable of completing “Karen” as Rx’ed, but just because they can, does it mean they should? Karen is supposed to be an intense, fast workout, ideally in the sub 10 minute range. If an intermediate athlete takes 25 minutes to finish it as Rx’ed, he/she is missing the point of the workout. We would rather have the athlete use a lighter ball and go faster, so the athlete gets the same impact as the advanced athlete doing the Rx version. Other options would be to scale the number of reps (100 vs 150) or the height of the target (9′ instead of 10′). Scaling is more of an art than a science, but we will typically scale in this order: load, reps/distance, then ROM.

Rx and integrity

This is a good time to mention again the importance of being honest with your reps and distances! If you only do 135 wall balls instead of all 150 required for “Karen,” you clearly scaled the workout. But if you don’t report “135 reps” on the board, you render your results meaningless! You will not be able to compare your current time with your future times (or the times of others) in any meaningful way. (What are the chances that next time we do Karen you’ll remember exactly how many reps you shorted it by??) The best bet is to just suck it up and do all the reps!  Similarly, if you do all 150 wall balls, but you know that 10 of them fell short of the target, did you really Rx the workout? Of course not!  To earn the Rx you need to re-do the ones you missed, or change the Rx next to your name to a DC (see notations, below).  You owe it to yourself, your coaches, and the rest of the ICA community.

Results De-crypted

After each WOD we carefully record your results so you can look back over time and chart your progress. This is an important part of your fitness journey! Here is a short “glossary” of the notations we commonly use:

  • Rx ~ You completed the workout exactly as prescribed. You exhibited full ROM on every rep, used the prescribed load, and completed all reps and distances. This is a difficult standard to meet, and is something to be proud of when attained! We rely on our athletes to be honest with themselves and with us.
  • DC ~ Credit goes to CFKoP for this one. DC stands for “damn close!” It means you were just shy of hitting Rx, usually because you didn’t hit full ROM on one or more of the movements. For instance, if a workout called for 100 pull ups and you did 95 perfectly, but on 5 of them you didn’t get your chin over the bar, that’s a DC. Your coach won’t always catch this so feel free to write DC on the board yourself!
  • Rx+ ~ You went above and beyond the prescribed WOD. (Used a heavier load, harder ROM, more reps, etc.)  This is expected to be rare and usually only occurs when an athlete has a skill set ideally adapted to the specific workout.
  • ROM ~ This means you didn’t hit full range of motion on one or more of your movements. The common culprits are squats, ring dips, pull ups, and push ups.
  • Depth ~ A subset of ROM. This means you didn’t go deep enough on one of your movements.
  • N, G, P, B, mm, mf ~ These letters designate our bands. In order, they stand for Navy, Green, Purple, Black, monster mini and mental floss.
  • Pukie! ~ I’ll give you two guesses what this means.  Please aim for the grass!
  • PR ~ Personal Record. You hit a new personal record on a lift or a benchmark WOD. Congrats!

Summary

At ICA our goal is to help you become the strongest, fittest, fastest version of you. We carefully design our WODs, and we include specific standards regarding ROM, load, reps, and distance. We are thrilled whenever our athletes attain Rx, and it’s a great goal to work towards, but it’s not the be all and end all! To get the most out of your workouts, work with your coach to pick scales and modifications that are appropriate for you. Understand the expectations regarding ROM. And then give each WOD your 100% effort!  Whether you completed the workout as Rx or scaled, make sure your results are accurately captured on the board, and be proud of what you accomplished! Questions/thoughts? Post to comments!

Make Up Day – Nov 15, 2012

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Snatch balance 3 reps @ 50% of 1 rep max OHS then hang snatch 3-3-3-3-3
  2. Complete for time in any order 100 wallballs and 200 double unders
  3. Back squat 3-3-3-3-3 then AMRAP in 5 minutes of 1 power clean (185/110# NTE 80%), 1 C2B pullup, 2 and 2, 3 and 3 and so on
  4. Complete 10-9-8-7-6-5-4-3-2-1 reps of ring dips, situps and shoulder to overhead (115/75#)
  5. “300” – Complete for time 25 pull ups, 50 deadlifts (135/95#), 50 push ups, 50 box jumps (24/20″), 50 floor wipers, 50 DB clean and jerks (35/15#), 25 pull ups

Community Notes:  Coach Kehl will be holding a “Moga” class from 6 to 6:30 tonight.  Sign up in Mindbody if you plan on attending!  Anyone coming to the football game on Sunday, please bring a white shirt and a colored shirt so we can distinguish teams when we get there.

Daily WOD – Nov 14, 2012

Welcome Andrea!

“300 “

Complete for time:

  • 25 pull ups
  • 50 deadlifts (135/95#)
  • 50 push ups
  • 50 box jumps (24/20″)
  • 50 floor wipers
  • 50 one arm DB clean & jerks (35/15#)
  • 25 pull ups

WOD Notes: This WOD was used by the actors who played the Spartans in the  movie “300.″ It was a benchmark during their training process. Compare to 111205.

Daily WOD – Nov 13, 2012

Welcome Kelly
and Nikki K.

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

  • Ring dips
  • Sit ups
  • Shoulder to overhead (115/75#)

Community Notes:  The first ever ICA flag football game will be held at 11:00 a.m. this Sunday, Nov 18.  The game will be held at Anderson Park near the Wegmans in Collegeville.  The address is 499 Hopwood Rd, Collegeville Pa.  Show up at the field ready to go and we will pick teams once everyone is there!  Post to comments if you are coming so we can have a tentative count.

Daily WOD – Nov 12, 2012

Thanks for visiting Susan!

Back squat 3-3-3-3-3

Then

AMRAP in 5 minutes of:

  • 1 power clean, 1 chest to bar pull up
  • 2 power cleans, 2 chest to bar pull ups
  • etc…

WOD Notes: The Rx weight for the power clean is 185/110#, NTE 80% of your 1RM power clean.

Make Up Day – Nov 8, 2012

Welcome Justin!
Dani hitting her first unbanded pullups

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

  1. “Fran” 21-15-9 reps of thrusters (95/65#) and pullups
  2. Bamboo bench press 2×15 then bench press 5-5-5-5-5 
  3. Partner interval “DT” – 10 rounds (5 each) for time of 12 deadlift, 9 hang power clean, 6 push jerk (155/105#)
  4. Front squat 2-2-2-2-2-2 then max timed plank hold
  5. Run 5x400m then find your 5 rep max weighted ring dip

Community Notes:  Anyone hoping to participate in the Olympic lifting meet at Malvern Prep on Saturday, Dec 1, must print out the entry form and mail it in by Nov 22.  You must also be a registered member of the USAW in order to compete.  You can download the form for the meet and register for USAW here. 

Daily WOD – Nov 7, 2012

Sarah H and Melissa hitting some early morning dips

 

Welcome to Andy

 

and Doug

Run 5x400m

Then

Find your 5 rep max weighted ring dip

WOD Notes:  The rest between runs should be approximately the same length of time as the run itself (1:1 work:rest ratio).

Daily WOD – Nov 5, 2012

Jana tearing up DT in her first class!

Partner Interval “DT”

Complete 10 rounds for time of:

  • 12 dead lifts (155/105# NTE 70% push jerk)
  • 9 hang power cleans (155/105#)
  • 6 push jerk (155/105#)

WOD Notes:  Partner 1 completes one full round while partner two rests, then switch.  Complete 10 rounds total.

Rest Day – Nov 4, 2012

Thanks for another great week at ICA! Rest up and enjoy your weekend! Photo is of a cute but not very intelligent deer that decided to take a nap between John’s archery targets last Thursday. Don’t worry, he survived!

Community Notes: Happy birthday Coach Killa!!

Make Up Day – Nov 1, 2011

Join us between 4:30-7:30pm to make up one of the last 5 WODs. This week your choices are:

  1. Max consecutive pull ups, then sumo deadlift 5×1 (training max)
  2. “The Nightmare on Wheatland Street” – Team WOD, see Oct 27 for details
  3. AMRAP in 12 minutes of 1 muscle up, 1 overhead squat (135/95#), 2 MU, 2 OHS… etc. Sub 2 push ups and 2 pull ups per MU.
  4. 5 rounds for time of: 20 burpees, 10R/10L lunges
  5.  “CrossFit Total” – Back squat 1-1-1, Shoulder press 1-1-1, Deadlift 1-1-1

Notes:  Join Coach Mark at 6pm for his 30 minute stretching & mobility session!

Daily WOD – Oct 31, 2012

Chamberlain and Warnek

1/2 french maid, pirate, cat burgler, Wonder Woman

Rambo, Mayhem (from the allstate commercials), Iron Chef

“CrossFit Total”

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

WOD Notes: Today’s workout is a CrossFit benchmark.  After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 111029.

Oh yeah, and Rx today requires wearing a costume! (If you don’t have a costume, make something up… Anything is better than nothing!)

November Schedule & Announcements

Mark your calendars for these important dates in November!

  • Nov 1 – We will be continuing Coach Mark’s Stretching & Mobility class every other Thursday, from 6-6:30pm. Remember to sign up in MindBody; space is limited! This is a free class for anyone attending Make-Up Night or Barbell Club.
  • Nov 15 – Stretching & Mobility,  6-6:30pm
  • Nov 22 – Thanksgiving Day! We will have one class only – an Open Gym from 8:00-10:00am. This will count as a regular class. Come tackle some of your 2012 goals, or try our house WOD – The Firebird!! We will follow a normal schedule the day before and the day after Thanksgiving.
  • Nov 29 – Stretching & Mobility,  6-6:30pm
  • Dec 1 – USAW (olympic weightlifting) meet at Malvern Prep. Open to all. See John for details.

Community Note: Happy birthday to one of our newest members – Melanie!

Daily WODs & Gym Closing Information

Due to Hurricane Sandy we are cancelling several classes over the next two days.

Monday – We will hold the 6:15am and 9:30am classes only. ALL EVENING CLASSES ARE CANCELLED FOR MONDAY.

Tuesday – THE 6:15AM CLASS IS CANCELLED. All evening classes are still on. Please check the blog (and comments) periodically for updates. If power outages and flood conditions persist  we may have additional cancellations.

And now, an unprecedented first on the blog… we are announcing two days worth of WODs!

Daily WOD – Oct 29, 2012

Congrats to Todd on his first MU!!

AMRAP in 12 minutes of:

  • 1 muscle up, 1 overhead squat (135/95#, NTE 75%)
  • 2 muscle ups, 2 overhead squats
  • 3 muscle ups, 3 overhead squats
  • etc…

WOD Notes:  Score is  the total number of MU and OHS completed in 12 minutes. The scale for MU will be 2 pull-ups and 2 push ups per muscle up.

At-home version: If you are stuck at home on Monday, consider this at-home version:

AMRAP in 12 minutes of:

  • 1 wall squat, 1 push up, 1 sit up
  • 2 wall squats, 2 push ups, 2 sit ups
  • 3 wall squats, 3 push ups, 3 sit ups
  • etc…

WOD Notes:  Make the wall squats challenging! Score will be the total number of reps completed in 12 minutes. Post your results to comments!

Daily WOD – Oct 30, 2012

5 rounds of:

  • 20 burpees
  • 10R/10L lunge

WOD Notes: The lunges should alternate legs. These are “in place” lunges. So for the right leg, you’ll step forward with your right leg, tap your left knee on the floor, and push off with your right leg to return to your starting position.

At-home version: Same! Post your results to comments.

Rest Day – Oct 28, 2012

Thanks for another great week at ICA!  Another great week of WODs starts on Monday. Get ready to weather the big storm! If we need to cancel classes (due to power outages, major flooding, etc) we will do our best to give you advance notice.We may not be able to update the blog, so we’ll likely just post a comment. Please check the blog comments periodically on Monday!

Daily WOD – Oct 27, 2012

Thanks for visiting Rachael!

“The Nightmare on Wheatland Street”

Teams of 4 complete for time:

  • 4 x 200m relay run
  • 200 ground to overhead (75/55#)
  • 200 box jumps (24/20″)
  • 200 kb swings (53/35#)
  • 200 wallballs (20/14# to 10/9′)
  • 200 pushups
  • 4 x 200m relay run

WOD Notes:  For the relay run, each member must complete a 200m sprint (one person at a time).  After the run, you may have two people working at a time through each of the movements.  All exercises must be completed in order, and each team may only have two implements (two wallballs, two boxes, etc.) All team members do NOT have to do an even number of reps; work together to achieve the fastest time possible!  The workout finishes when the last teammate finishes their 200m run.

Community Note: Get those Halloween costumes ready! Everyone is encouraged to wear their costumes to the gym next Wednesday!

Daily WOD – Oct 26, 2012

ICA’s newest member Jason!

Max consecutive pullups

Then

Sumo-deadlift 5×1 (training max)

WOD Notes:  A training max means we want you to find the heaviest load you can lift without sacrificing any technique.  The lift should be fast, good back position, and absolutely no hitching at the top! You’ll be given about 10 minutes to find your training max, then complete 5 sets of 1.

Community Notes:  Happy Birthday to Jimbo, Todd G and Cari!!

Make Up Day – Oct 25, 2012

Bryan hoisting the heavy stone

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Complete a 500m row, 25 kb swings, 10 toes to bar, rest approximately 3 minutes, repeat for a total of 3 rounds
  2. Find your 1 rep max clean and power clean
  3. AMRAP in 20 minutes of 5 HSPU, 10 pistols, 20 double unders
  4. Complete 4 rounds for time of 400m run, 25 situps, 25 banded good mornings
  5. Back squat 2-2-2-2-2-2 then max weight box jump (24/20″)

Daily WOD – Oct 24, 2012

Allison, I’m just not sure you hit full depth…

Back Squat 2-2-2-2-2-2

Then

Max weight box jump (24/20″)

WOD Notes:  For the back squat you’ll be establishing a 2 rep max. For the weighted box jumps, we are looking for heaviest dumbbells or kettlebells you can carry while successfully completing a jump. Only don a weight vest if you have jumped with the heaviest KBs we have – 88#!

Daily WOD – Oct 20, 2012

Tom R measuring his bar speed
Eric P = explosive!

Find your 1 rep max:

  • Clean
  • Power clean

WOD Notes:  Today you will establish a 1 rep max on both a clean and power clean.  You may choose which one to focus on longer but you must get one of each.  Compare clean or power clean (if you remember which you used) to 120402. Also power clean 120309.

Make Up Day – Oct 18, 2012

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

  1. Rack Jerk 1-1-1-1-1-1-1 then 20 skin the cats (NFT)
  2. Run 5K for time
  3. Complete for time: 15 thrusters (115/75#), 1 rope climb, 12 thrusters, 2 climbs, 9 thrusters, 3 climbs, 6 thrusters, 4 climbs, 3 thrusters, 5 climbs
  4. Banded box front squat 12×2 then (NFT) 4×10 banded hip extensions and 4×10 russian KB swings
  5. Complete 5 rounds for time of 5 S2O (205/135#), 15 box jumps (24/20″)

Note: Check out the video below. Extreme? Or scary because it’s true?

[youtube http://www.youtube.com/watch?v=myxwCEGcBYc&w=560&h=315]

Daily WOD – Oct 17, 2012

5 rounds for time of:

  • 3 shoulder to overhead (205/135#, NTE 80% 1RM)
  • 15 box jumps (24/20″)

WOD Notes:  The box jumps will be “games standard” meaning you must show complete control standing on top of the box before you can come down.  Skilled jumpers should consider scaling the box jumps to 30/24″.

Daily WOD – Oct 15, 2012

Welcome Melanie!

Complete for time:

  • 15 thrusters (115/75#)
  • 1 rope climb
  • 12 thrusters
  • 2 rope climbs
  • 9 thrusters
  • 3 rope climbs
  • 6 thrusters
  • 4 rope climbs
  • 3 thrusters
  • 5 rope climbs

WOD Notes: Remember your pants or long socks! There will be a 20 minute cap on this workout. Scale rope climb sets to either 1-2-3-2-1 rope climbs or 4 pullups per rope climb.

Community Note: If anyone is planning to attend CrossFit KOP’s 4th anniversary and Friedreich’s Ataxia fundraiser, you need to sign up by today (Oct. 15) to get a t-shirt.  See the link in the right hand column for more details.

Rest Day – Oct 14, 2012

Even deer get to rest on Sunday.

Thanks for another great week at ICA! Rest up and enjoy your weekend!

Community Notes:  CrossFit Pottstown is holding a River Trail Run fundraiser to benefit Officer Fox on Sunday, October 21 2012.  Check out the flyer here.

Daily WOD – Oct 13, 2012

Run 5k for time

WOD Notes: Start by re-reading this post on cherry picking, then come join us in the morning for a beautiful fall run! The 5k will be 6 laps of our 800m course plus a 200m run. The scale will be a 2 mile run (4 laps of the 800m).

Community Notes:  Good luck to Sabol, Mike V and Phil on their Level 1 Crossfit certifications this weekend!

Make Up Day – Oct 11, 2012

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Complete 3 rounds for time of 400m run, 50 double unders, 25 burpees
  2. Overhead squat 3-3-3-3-3 then 50 db snatch for time
  3. “Tabata Something Else” – pullups, pushups, situps, squats
  4. Banded deadlift 10×1 then 200m sled drag (25% SDC)
  5. “Air Force WOD” 20 thrusters, 20 SDHP, 20 push press, 20 overhead squat, 20 front squat; complete 4 burpees at the start of every minute

Daily WOD – Oct 10, 2012

Hooray Burpees!

“Air Force WOD”

Complete for time:

  • 20 thrusters (95/65#)
  • 20 sumo high pulls (95/65#)
  • 20 push press (95/65#)
  • 20 overhead squat (95/65#)
  • 20 front squat (95/65#)

You must complete 4 burpees at the start of each minute.

WOD Notes:  This workout will have a 15 minute cap. You should have at least 30 seconds after burpees in each minute to complete reps.  We can scale the number of burpees and the weight used to get the desired outcome.

Nutrition Challenge Results!

We kicked off the nutrition challenge in September saying there would be a competition component, and a prize would be awarded to the winner.  To our (pleasant) surprise, not one person of the 40+ that signed up asked what the prize was!  It was great for us to see so many people, nearly 80% of the active members of the gym, join in for the sole purpose of improving their health and fitness.  As a result, we saw some tremendous improvements across the board.  We are proud of every one of you! Thanks for sticking it out through the first couple of rough weeks and staying with the challenge to the end.

Even though everyone saw incredible gains, we do have prizes for the “winners”!  As you can imagine, it was a very difficult choice!! We primarily looked at performance gains, but also factored in eating compliance and body measurements. We are proud to announce our top male and female performer as well as a spirit award, for the member who best embodied the spirit of the competition and put forth tremendous effort to turn around their previous eating habits.  Without further ado…

  • Top Male:  Mickey Johnson
  • Top Female: Jenn Tavenner
  • Spirit Award: Lindsey Dougherty

Winners will receive a gift certificate to Kimberton Whole Foods and a selection of Steve’s Original Paleo Kits.  Congratulations!

Thank you to everyone who participated in this challenge and try to keep up the good habits you formed in the last month!

Daily WOD – Oct 8, 2012

Welcome Melanie!
And Ray!

“Tabata Something Else”

  • Pull ups
  • Push ups
  • Sit ups
  • Squats

WOD Notes: A tabata is a four minute interval drill where you work for 20 seconds and rest for 10 seconds for a total of 8 rounds. In this workout you’ll complete a full tabata of each movement, then move immediately into the next exercise (for a total of 16 minutes). Your score for each tabata is the round where you got the LOWEST number of reps.

Daily WOD – Oct 6, 2012

Overhead squat 3-3-3-3-3

then

50 one-arm dumbbell squat snatch (25 each arm) for time

WOD Notes: For the DB squat snatches you’ll choose a weight that is challenging but you can move safely and with good form. You have to use the same weight for the left and right arm. The 50 reps should take somewhere in the 3-8 minute range.

Schedule Note: We are running a normal class schedule this Monday (on Columbus Day).

Make Up Day – Oct 4, 2012

Coach Kehl running the first mobility class!

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Banded box back squat 12×2 (60% 1RM on bar, 30% in bands) then row 2k
  2. AMRAP in 20 min of 400m run, max unbroken KB swings
  3. Find 1 rep max power snatch and snatch, then 100 situps or 50 GHD situps not for time
  4. Performance Test: max broad jump, 3 minute AMRAP of box jumps (24/20″), 2 minute AMRAP of pushups, 800m run
  5. 10-9-8-7-6-5-4-3-2-1 reps for time of sumo-deadlift (275/185# NTE 75%) and wallballs (20/14# to 10/9′)

Community Notes:  For anyone who kept a food journal for the entire month, you can turn it in before Saturday.  We will review them to help determine the “winner” of the challenge and offer any pieces of advice as you go on eating post-challenge.  Coach Kehl (formerly known as Mark) will be holding his first mobility session tonight at 6:00.  The first class has already filled up but there are still 6 spots available for the session in two weeks so sign up early if you want to get in!

Daily WOD – Oct 2, 2012

Fall Nutrition Challenge Performance Test

  • Max distance broad jump
  • Max box jumps in 3 minutes
  • Max push ups in 2 minutes
  • 800m sprint

Notes: CONGRATULATIONS ICA!!! You made it through the fall nutrition challenge! (Well, almost… 24 hours to go…) We hope this month has helped you break your addiction to sugar, wheat, and other bad “foods,” and convinced you of the powers of clean eating! A good diet will help you LOOK, FEEL, and PERFORM better than ever. You already know how this month affected how you look and feel. Today we’ll test how it affected your performance. Get ready to crush this workout!! John and Nikki will be available to take body measurements before and after all classes. If you can’t make it to the gym today, you can take the performance test and have body measurements taken at make up night on Thursday, between 4pm and 7:30pm.

Compare to 120904

Daily WOD – Oct 1, 2012

Welcome Jacki N – the newest member of the breakfast club!
And welcome Eric P!

Find your 1 rep max for:

  • Snatch
  • Power Snatch

Cash Out100 situps or 50 GHD situps not for time

WOD Notes:  Today you will establish a 1 rep max on both a snatch and power snatch.  You may choose which one to focus on longer but you must get one of each.  On both lifts, we are expecting Olympic standards to be upheld which means no pressing out at the top of the lift (you should land with your arms already extended).  Compare snatch to 120723.  Compare power snatch to 111101.

Below are two videos you may find helpful in preparing for the snatch.

[youtube=http://www.youtube.com/watch?v=rLc7jdx4-94]

 

[youtube=http://www.youtube.com/watch?v=f9bA4a2WjqE]

Rest Day – Sep 30, 2012

Thanks for another great week at ICA! Rest up, enjoy your weekend, and get ready for another fun week of WODs starting Monday!

Thanks to Chris, Mark, Scott, Natalie, Tiana, Sarge, and Jenn for representing ICA at CF Delaware Valley’s Will WOD for Beer! Almost everyone PR-ed on the clean & jerk ladder, and Tiana proved herself to be the strongest woman at the event with a 175# clean and jerk!!! It was a great turnout and we hope you had as much fun as we did getting to meet and throw down with some other local CrossFitters.  Enjoy your rest day!

Daily WOD – Sep 29, 2012

AMRAP in 20 minutes of:

  • 400m run
  • Max kettlebell swings (53/35#)

Score is the number of KBS completed.

Community Notes: Happy birthday Gunter!

Schedule Notes: There is no 10:00am class today. Barbell club and 9:00am class are on. We apologize for any inconvenience.

Other Notes: Meet at ICA at 9:00am if you’d like to carpool to CF DelVal for Will WOD for Beer! Word on the street is that the first event is a clean and jerk ladder and the second is a metcon. Per Del Val’s request, please bring $5 (to help cover wings) and a six pack or adult beverage of your choice. Also feel free to bring paleo-friendly foods for yourself and to share!

October Events & Announcements

Mark your calendars for these dates in October!

  • Oct 2 – Last day of ICA’s Fall Nutrition Challenge! We’ll run the performance test as the daily WOD, or you can make up it up on Oct 4th.  Turn in your food log by Oct 5th to be considered for the prize.
  • Oct 4 – Stretching & Mobility, 6-6:30pm. This is a new class being offered on a trial basis by Coach Mark. The session is limited to the first 8 people to sign up in MindBody. The class is free for athletes attending make-up night or barbell club. If you are attending the stretching & mobility session only, it will count as a regular class.
  • Oct 18 – Stretching & Mobility with Mark, 6-6:30pm. 
  • Oct 20Barbells for Boobs fundraiser at CrossFit West Chester.
  • Oct 27 – CrossFit KOP anniversary celebration & FARA fundraiser

Make Up Day – Sep 27, 2012

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. For time, complete: 75 ring dips, 75 deadlifts (155/105#), 75 pullups, 75 situps, 75 double unders
  2. 5 rounds not for time of 10 good mornings, 10 knee jump box jumps (30/24″), then 20 keg to shoulder
  3. 3 rounds for time of 30 box jumps (24/20″), 20 push press (95/65#), 5 muscle ups
  4. 21-15-9 of power clean (135/95#) and back squat (135/95#)
  5. Barbell complex of 1 shoulder press, 3 push press, 5 push jerk then 2 x 800m run at 90%

Community Notes: Happy birthday Korba!

Weekend Notes: Just an early reminder that there is no 10:00am class this Saturday! We’ll have Barbell Club at 8:00am and class at 9:00am only. Folks headed to CrossFit Del Val can meet at ICA at 9am to carpool.

Daily WOD – Sep 26, 2012

Take 4 attempts to find your max weight at the following complex:

  • 1 shoulder press
  • 3 push press
  • 5 push jerk

Then 

2x800m run at 90% effort, full recovery between runs

WOD Notes: For the barbell complex, you’ll do 1 shoulder press, immediately into 3 push presses, immediately into 5 push jerks. Once you successfully complete the complex you can rest and recover, then increase the weight and try again. You must complete 4 full complexes. Your score will the heaviest weight successfully completed.  Compare complex to 120127.

Daily WOD – Sep 24, 2012

Welcome Todd G! (He already knows to not trust John… especially with a camera)

3 rounds for time of:

  • 30 box jumps
  • 20 push press (95/65)
  • 5 muscle ups

Notes: Just a little more than a week left to our nutrition challenge! How are you doing? Any great stories (success stories or otherwise) for us?

Rest Day – Sep 23, 2012

Thanks for a great BLACKOUT week ICA! You did a fantastic job of rising to the challenge each day, even though you didn’t know the challenge until it was about to start. Get ready for another great week of (pre-announced) WODs starting Monday!

Community Notes: Happy birthday Jackie B!

Make Up Day – Sep 20, 2012

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

  1. Snatch 8×3
  2. Complete for time: 400m barbell carry (bodyweight), 200m overhead carry (3/4 bodyweight) and 50m barbell lunge (front rack, 1/2 bodyweight)
  3. Partner AMRAP in 15 minutes of 10 wallballs (20/14# to 10/9′), 10 KB swings (53/35#), 10 KB SDHP (53/35#)
  4. Front Squat 1-30-1-20-1-10-1
  5. “Griff” 800m run forward, 400m backward, 800m forward, 400m backward for time

Daily WOD – Sep 17, 2012

Bryan’s first class!

Today’s WOD is… BLACKOUT DAY #1

WOD Notes: This week, we will not be announcing our Daily WODs on the blog. The purpose is to see how well you perform when you don’t know what the workout is until minutes before it starts. We’ll test whether we’re meeting one of CrossFit’s primary goals: to prepare you for “the unknown and unknowable.”

Daily WOD – Sep 15, 2012

Welcome Dominick, great job today!
The WOD killa, fighting through at Rx

Complete for time

  • 400m barbell carry on back (bodyweight)
  • 200m barbell carry overhead (3/4 bodyweight)
  • 50m barbell walking lunge on front rack (1/2 bodyweight)

WOD Notes:  Please leave the parking area clear as a staging area for the weights. Everyone will get one barbell, and you’ll unload it as you go. For Rx, always round UP to the nearest 5#. The scale for this WOD will be in terms of your 1RM clean: 400m at 95% 1RM clean, 200m at 75% 1RM clean, and 50m walking lunge at 50% 1RM clean.

Daily WOD – Sep 14, 2012

Scott in a deep squat under 135#

Snatch 8×3

WOD Notes:  This workout calls for a full squat snatch. We are not looking for a 3RM. Instead, you should pick a heavy weight (approximately 80-90% of your 1RM) and complete 8 sets of three at that weight. You can drop the bar between reps, but complete each set within 45 seconds.

Make Up Day – Sep 13, 2012

Getting some air

Come in tonight between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Complete 5 rounds for time of 50 double unders, 15 OHS (95/65#)
  2. Push Jerk 2-2-2-2-2-2 then 3 sets of max handstand pushups
  3. Goals day!
  4. Banded box back squat (50% on bar, 30% band tension) then 40-30-20-10 air squats with 6 mats broad jumps and bear crawls after each set
  5. Complete 2 rounds for time of 800m run, 10R/10L KB clean (70/53#), 20 strict pullups

“Will WOD for Beer” at CF Del Val

On Saturday September 29th, CrossFit Delaware Valley is hosting their 2nd annual Will WOD for Beer event. This is not a competition but a fun day of WODs with other CrossFit affiliates from the Philly area.  As with last year, anything goes, so be ready! Athletes will complete at least 2 WODs, followed by wings, merriment, and of course, BEER! Del Val is asking participants to bring $5 (to help cover wings) and a six pack or adult beverage of your choice.

For the Fall Nutrition Challenge participants who are trying to eat 100% Paleo, here are some answers to the questions we know are running through your head. No, we are not making an exception for beer! You can enjoy 6oz of red wine, but anything other than that will be considered a cheat. About the wings… technically the paleo diet advocates eating lean meats,  but fatty meats are allowed “in moderation.” We will allow folks to eat wings on this day, but you can’t eat any sweet sauces that have sugar added! Usually straight up buffalo sauce is okay. It’s also not a bad idea to pull off any big lumps of extra skin…

There will be no 10:00am class at ICA , but we will offer the 8am barbell club and 9:00am class.

The festitivities kick off at Del Val at 10:00am. If you want to carpool, please meet at ICA at 9:00am and we’ll depart by 9:15. We have no idea what time the event will end… early to mid afternoon perhaps?

Please post to comments if you plan to attend so we can give Del Val a head count! Thanks!

Daily WOD – Sep 12, 2012

Allison’s first class!

Complete 2 rounds for time of:

  • 800m run
  • 10R/10L kettlebell clean (70/53#)
  • 20 strict pullups

Challenge Note: It’s been almost a week since we started the Fall Nutrition Challenge! Email or drop off your logs anytime this week and we’ll give them a read through and provide some feedback. If you have any specific questions be sure to include those in the log. If you’ve made it this far you should be proud… you’ve made it through the hardest part! You should start seeing and feeling some real results over the next week… which will serve as motivation to get you through to the end of the challenge. Keep up the good work!

Daily WOD – Sep 10, 2012

Tommy and AJ take on “Karen”

Today’s WOD:

  • Pick a goal
  • Crush the goal
  • Cross it off the board

WOD Notes: Today’s classes will give you the opportunity to knock off some of your 2012 goals from our goals board.  Did you set a pull up or rope climb goal? A Fran time? Or maybe a clean and jerk max? All skills, lifts, and the “girl” benchmark WODs are fair game… but please keep metcons to 20 minutes or less (in other words, no Murph or Firebird).  If you don’t have any goals posted on our wall, this would be a great day to see how far you have come on the baseline. Please note this is NOT an open gym… we will run classes per our normal schedule. Each class will have a 10-15 minute warm up and then give you the remaining time to work on goals.

Favorite (Paleo) Recipes

The purpose of this post is to give our athletes a place to share their favorite recipes, especially recipes that are 100% paleo. This should be a great resource to help people get through our current nutrition challenge, and challenges in the future! This post will be linked in the right hand column of the blog – under “Other Resources”, so you can always find it. If you have a favorite recipe to share, just add it as a comment! And if you love this idea, thank Coach Mark for suggesting it!

Make Up Day – Sep 6, 2012

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

  1. Back Squat 5-5-5-5-5 then 400m sled drag (20% of SDC)
  2. Complete four 90s rounds of 50m dash then AMRAP kb swings (70/53#)
  3. “Lumberjack 20s” – See Monday, Sep 3 for details
  4. Fall performance test – Max distance broad jump, max box jumps in 3 minutes, max pushups in 2 minutes, 800m run.
  5. Deadlift 1-1-1-1-1-1-1 then 10 minutes to find max consecutive double unders

Daily WOD – Sep 5, 2012

Welcome Kim H!

Deadlift 1-1-1-1-1-1-1

Then

Take 10 minutes to find your max consecutive double unders.

WOD Notes:  The deadlift is supposed to be a training max.  Work your way up to the heaviest lift you can do with perfect form.  We are not listing a compare to date because we want to stress that this is not a competition max!

Daily WOD – Sep 4, 2012

Fall Nutrition Challenge Performance Test

  • Max distance broad jump
  • Max box jumps in 3 minutes
  • Max push ups in 2 minutes
  • 800m sprint

Cash out: 50 toes to bar (not for time)

Reminder: The Fall Nutrition Challenge kick off meeting is tonight at 7:30pm. Come ready to ask questions and/or share your advice with others! To review the challenge details, click HERE.

Other Notes: John and Nikki will be available to take body measurements (weight, waist, hip, subscap and illiac crest) before and after class, as well as before and after the 7:30pm meeting. If you can’t make it to the gym on Tuesday, you can take the performance test and have body measurements taken at make up night (on Thursday).

Daily WOD – Sep 3, 2012

Nick, Jenn, and Laurie join John for his final 400m

“Lumberjack 20”

  • 20 deadlifts (275/185#) / 400m run
  • 20 KB swings (70/53#) / 400m run
  • 20 overhead squats (115/75#) / 400m run
  • 20 burpees / 400m run
  • 20 chest to bar pull ups / 400m run
  • 20 box jumps (24/20″) / 400m run
  • 20 dumbbell squat cleans (45/25# each) / 400m run

WOD Notes: On November 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and 1 civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee; Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah; Pfc. Michael Pearson, 22, of Bolingbrook, Illinois; and Spc. Kham Xiong, 23, of St. Paul, Minnesota; along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers.

This WOD usually takes 25-35 minutes to complete. We will have a 40 minute time cap, so please scale weights and distances accordingly. Remember we have 1 class only today – at 10:00am!

Daily WOD – Sep 1, 2012

Complete four 90 second rounds of:

  • Sprint 50 meters
  • AMRAP kettlebell swings (70/53#)

Rest 3 minutes between rounds.

WOD Notes:  We will be completing this workout outside.  Please leave the paved parking spots free today!

Other Notes: Change of plans for the Nutrition Challenge Performance Test. We’ll be doing  the performance test as the daily WOD on Tuesday Sept 4th, instead of the originally planned Sept 5th. The kick off meeting is still planned for Tuesday night at 7:30!

Daily WOD – Aug 31, 2012

A good old foggy sled drag!

Back squat 5-5-5-5-5

Then

Sled drag 400m (20% of your SDC, see below)

WOD Notes: This is what you get for joining a box owned by a physics teacher and an engineer. Each of you now has a sled drag constant (SDC), which is equal to your bodyweight + your current 1RM deadlift. The weight you add to the sled will be a percentage of this number.

Example:

  • Nikki 125 + 250 = 375 SDC. For today’s WOD, 20% of 375 = 75# sled
  • John 215 + 455 = 570 SDC. For today’s WOD, 20% of 670 = 135# sled

Make Up Day – Aug 30, 2012

Come in between 4:30 and 7:30 to make up one of the last 5 WODs.  This week the choices are:

  1. Complete 3 rounds for time of 5 2fer muscle ups, 10 2fer snatches (95/65#), 15 2fer wallballs (20/14#)
  2. Banded box squat 12×2 then 3 sets of 20 dumbbell step ups (24/20″)
  3. Teams of 4 row 5k, goblet squats (53/35#), pushups, rest; see Monday for details
  4. Clean and Jerk 3-3-3-3-3 then AMRAP in 10 wallballs, 10 burpees
  5. AMRAP in 11 minutes of run 100m, 3 thrusters (95/65#), run 100m, 6 thrusters….

Community Notes:  Happy Birthday Dan Liston!

Daily WOD – Aug 29, 2012

Run!

AMRAP in 11 minutes of:

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

WOD Notes:  Continue moving up the thruster ladder until the time is up. Score is the total number of thrusters completed.

Community Notes:  Happy Birthday Henry!

Daily WOD – Aug 28, 2012

Welcome Dan L!

Clean and Jerk 3-3-3-3-3

Then

AMRAP in 5 minutes of:

  • 10 wall balls
  • 10 burpees

WOD Notes:  Athletes will have approximately 20 minutes to establish a 3 rep max clean and jerk.  A full squat is required for each clean. You will have 45 seconds to complete each set of three.  During that time you may regrip or drop the bar as often as you need as long the three are completed in 45 seconds. Partner up with a buddy who can time you.

Daily WOD – Aug 27, 2012

Barb O’Neill (of O’Neill’s Garage)
Emma O’Neill

In teams of 4 complete:

  • Row 5k
  • Goblet squats (53/35#)
  • Pushups
  • Rest

WOD Notes: This WOD is a 5k race on the rower.  While one person is rowing, two others are completing as many reps as possible (of squats and pushups) and one is resting.  You may rotate positions at any time but athletes must rotate in the above order (row to squat, squats to pushups, pushups to rest, rest to row).  Each athlete must accumulate at least 1000 meters on the rower.  The score will be the total time of the 5k row minus 1 second for each squat and pushup.

Daily WOD – Aug 25, 2012

Ryan Cragle representing O’Neill’s garage!

Banded box back squat 12×2

Then

Dumbbell step ups 3 x 20 (24/20″)

WOD Notes: The banded back squat should be 50-60% of your 1RM back squat. For the DB step ups, you can do all three sets at the same weight, or increase weight slightly set. As a general guideline, the first set should be ~ 25% of your 1RM back squat (total weight).

ICA Fall Nutrition Challenge!

Evolution Gone Bad

Here’s everything you need to know about the 2012 Fall Nutrition Challenge at ICA! We’ll be having a kick off meeting for those who can attend on Tuesday Sept 4th at 7:30pm. If you can’t make it, that’s okay, but read this post carefully and talk to John or Nikki with any questions.

Important Dates:

  • Kick off Meeting: Tuesday Sept 4th, 7:30pm
  • Start date: Wednesday September 5th, when you wake up!
  • End date: Tuesday October 2nd, when you go to sleep!

Requirements:

  • Commit to eating well for the entire 4 week period from 9/5-10/2.
  • Sign up at the box, and choose the Level 1 or Level 2 challenge (details below)
  • Performance Test – You must complete this test at the beginning and end of the challenge. We will run it as the daily WOD on Sept 5th and Oct 3rd, or you can do it at make up night.
  • Body Measurements – We’ll take 5 measurements at the beginning and end of the challenge: body weight, waist and hip measurement (inches), iliac crest and subscapular measurement (skin fold caliper). John and Nikki will be set up to take these measurements on Sept 4/5 and Oct 2/4.
  • Daily Food Log – Record everything you eat and general quantities. Be honest! Submit your log twice – once at the end of week 1 and once at the end of the challenge.

Competition Details:

  • We will pick 1 male and 1 female winner. Prizes will be awarded! We will select the winners primarily based on performance gains, but we will factor in the body measurements and food logs as well. The purpose of the food log is mainly so we can give you feedback on your eating, and help you if you start to notice that you are low on energy, hungry all the time, or not seeing results. The log will help us help you to fine tune your eating!
  • If you want to participate in the nutrition challenge but do not want to keep a food log or have us take body measurements, that is a-okay. However, you will not be eligible for the prize.

Level 2 Challenge: Eat like a Caveman

  • Level 2 participants will strive to eat 100% Paleo for the duration of the competition. We define a paleo diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. You should eat lots of leafy greens, and 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 (yet), 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.

Make Up Day – Aug 23, 2012

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

  1. Banded Deadlift 10×1 (50% 1RM)  then 5 rounds not for time of 5 zercher deadlifts (20%) and 10 V-ups
  2. Complete for time 25 HSPU, 25 hang power cleans (115/75#), 25 wallballs (20/14# to 10/9′), 25 pullups, 25 kb swings (70/53#).  Everytime you break a set complete 1 rope climb before continuing.
  3. Bench Press 1-1-1-1-1-1-1 then 150 ball tosses for time (20/14# to 10/9′)
  4. Complete for time 40-30-20-10 reps of medball clean and medball ground to overhead (20/14#)
  5. Complete 5 rounds for time of 3 power cleans (90% 1RM), 10 pullups, 15 box jumps (24/20″)