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.
“Tabata Something Else”
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.
Thanks for another great week at ICA! Rest up and enjoy your weekend! (And enjoy this picture from last week’s Will WOD for Beer at Del Val…)
Community Notes: Happy birthday Nick!
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).
3 rounds for time of:
WOD Notes: Compare to 111213
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
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!
10-9-8-7-6-5-4-3-2-1 reps for time of:
Community Notes: Happy Birthday Coach Karen!!
Fall Nutrition Challenge Performance Test
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
Find your 1 rep max for:
Cash Out: 100 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]
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!
AMRAP in 20 minutes of:
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!
Banded box back squat 12×2 (60% 1RM on bar, ~30% on bands)
Then
Row 2k
WOD Notes: In large classes, half the class will start on the rower while the other half squats then athletes will switch.
Mark your calendars for these dates in October!
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 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.
Take 4 attempts to find your max weight at the following complex:
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.
For time complete 21-15-9 of
3 rounds for time of:
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?
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!
BLACKOUT DAY #5
Come join us for our FINAL blackout WOD!!
Community Notes: Happy birthday Tiana!
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
BLACKOUT DAY #3
But you already knew that, didn’t you? 😉
Note: Coach Chris Plentus from CrossFit KOP is offering a clean & jerk clinic this Sunday (9/23) from 11-2. If you are interested read the flyer HERE.
Blackout WOD #2
WOD Notes: Ready or not, here it comes!
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.”
Thanks for another great week at ICA! Get ready for a fun week of WODs starting Monday…. it’s BLACK OUT WEEK!!
Complete for time
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.
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.
Come in tonight between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
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!
Complete 2 rounds for time of:
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!
Banded box back squat 12×2 (~50% 1RM on bar, ~30% band tension)
Then
Complete for time:
Community Notes: Happy Birthday Chris Chamberlain!
Other Notes: Check out Nikki on the CrossFit main page WOD Demo today!
Today’s WOD:
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.
Thanks for another great week at ICA! Rest up and enjoy your weekend. Get ready for another great week of WODs starting Monday!
Community Notes: Happy birthday Joel!
Push Jerk 2-2-2-2-2-2
Then
Assistance: 3 sets of max handstand pushups
Community Notes: Congratulations to Brandy on her marriage today!
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!
Complete 5 rounds for time of
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
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!
Fall Nutrition Challenge Performance Test
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).
“Lumberjack 20”
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!
Thanks for another great week at ICA! Rest up and enjoy your holiday weekend! Get ready for another great week of WODs starting Monday!
Complete four 90 second rounds of:
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!
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:
Come in between 4:30 and 7:30 to make up one of the last 5 WODs. This week the choices are:
Community Notes: Happy Birthday Dan Liston!
AMRAP in 11 minutes of:
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!
Clean and Jerk 3-3-3-3-3
Then
AMRAP in 5 minutes of:
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.
In teams of 4 complete:
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.
Thanks for another great week at ICA! Rest up and enjoy your weekend!
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).
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:
Requirements:
Competition Details:
Level 2 Challenge: Eat like a Caveman
Level 1 Challenge: Gluten Free and Sugar Free
Complete 3 rounds for time of:
WOD Notes: To see demo videos of these movements as well as results from the last time we did this WOD check out 111024.
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
Here are a few important dates and announcements for September!
Complete 5 rounds for time of:
WOD Notes: The power cleans should be heavy! If you don’t have a recent 1RM, pick a weight where you can keep good form, but you can only do one rep at a time.
Community Notes: Happy Birthday Frank!
Complete 40-30-20-10 reps for time of:
WOD Notes: The medball cleans must go through a full squat but the floor to overhead does not require a squat.
Bench Press 1-1-1-1-1-1-1
Then
Complete for time:
WOD Notes: A ball toss is the same as a wallball but without a squat. A slight bend in the legs is acceptable to create more force on the ball. Compare bench press to 120402.
Thanks for another great week at ICA! Rest up and enjoy your weekend!
Community Notes:
Complete for time
Any time you break a set complete 1 rope climb before continuing 0n.
WOD Notes: The goal for this workout is to complete each exercise unbroken (i.e. try to complete all 25 pull ups without coming off the pull up bar, or all 25 HPC without putting the bar down). Any time you break a set, you must complete 1 rope climb before continuing on. We will help each athlete choose appropriate scales… but don’t make it too easy! We expect everyone to have to complete at least some rope climbs.
Community Notes: Happy Birthday Momma Sieller!!!!
Banded Deadlift 10×1 (50% 1RM deadlift)
Then
Complete 5 rounds not for time of:
Community Notes: Happy Birthday Phil!
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
“Cindy”
AMRAP in 20 minutes of:
WOD Notes: This is one of the more famous CrossFit benchmarks and is a great test of muscular endurance. It will be fun to see how far people have come! Compare to 110816.
Overhead Squat 1-1-1-1-1-1-1
Then
One arm overhead kettlebell carry – 5 sets
WOD Notes: One kettlebell carry is taking the kettlebell down the gym in one hand and back in the other. The goal is to work you way up in weight and find the heaviest KB you can carry down and back. Compare overhead squat to 120402.
AMRAP in 4 minutes of:
Rest
AMRAP in 4 minutes of:
WOD Notes: Score will be the number of reps from both WODs added together. Half the class will begin with clean and jerks and the other half will begin with burpee pullups.
Community Notes: Congrats to Tiana and Miranda for completing their Level 1 CrossFit certifications this weekend!
Thanks for another great week at ICA! Rest up and enjoy the beautiful weekend. Get ready for another great week of WODs starting Monday!
Dirty Thruster 1-1-1-1-1-1-1
Then
Complete for time:
WOD Notes: Why is the thruster dirty? Because it needs to be cleaned off the floor! Compare thruster to 120427.
Complete for time:
WOD Notes: This is designed to be a short “chipper” style workout and is meant to be finished in under 20 minutes. As usual, we can scale exercises and number of reps to fit that time domain. Intensity is the key to fitness so move fast!
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
In a previous comment, I had sought interest in sharing a grass-fed cow from a farmer in Lancaster. The price is $4 per pound of hanging weight and usually ends up being between $300 to $400 per person for about 50 pounds of meat. The meat will be a combination of steaks, roasts, cubes, and ground beef and will come vacuum packed in meal sized portions.
So far 8 people have already expressed interest and 1 cow is already ordered. It will arrive around the end of September. If another 8 people email us within the next week, we can order another cow. If fewer people order, it is possible to place smaller orders as well.
We have been getting “bulk beef” from this farmer for several months now and it seems to be the least expensive and most delicious way to get local grass-fed beef!
Push Press 3-3-3-3-3-3
Then
Handstand work:
WOD Notes: Compare push press to 120221.
“Helen”
Compete 3 rounds for time of:
WOD Notes: Compare to 111112.
Partner Interval – AMRAP in 15 minutes of:
WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Score is the total number of rounds completed in 15 minutes.
Thanks for another GREAT week at ICA! Take some time to relax on your couch this weekend. Hopefully yours is comfier than Coach Mark’s…
AMRAP in 31 minutes
This is a Partner WOD. Partner #1 will perform the work listed above, while partner #2 runs 400m with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps.
WOD Notes: This WOD was created to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more information on the 31 Heroes Workout and Fundraiser, click HERE. Donations are appreciated and we’ll be set up to accept cash, check, or credit card. Thanks in advance for your support!
Scaling Notes: Partners must share a thruster bar, but can pick any weight they want. Make it challenging! We’ll have several box height options as well. The sub for rope climbs will be 31 pull ups. (Yes, each round!) Bands of all sizes are available.
Schedule Notes: Registration starts at 8:30am, opening announcements at 9:00am, and first WOD heat at 9:20am. Heats will be every 40 minutes until all athletes have completed the WOD. Heats will be filled in the order of athlete arrival.
Anniversary Party Notes: At 11:30am we’ll roll into our 1 Year Anniversary Celebration! We’ll have a pig, pizza, beer, and snacks for all to enjoy. Stick around after your WOD and celebrate with us!
Max height box jump
Then
Banded front squat (no box, regular stance) 10×2 (50-60% 1RM)
Compare box jump to 120228.
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
Community Notes: Happy Birthday Mike V!
3 rounds for time of:
Community Notes: Happy birthday ICA! If you’re still looking for a partner for Saturday’s 31 Heroes WOD, talk to Nikki or John or check the sign up sheet outside the box. 4 days to go!
Complete for time:
WOD Notes: Scale for muscle ups will be jumping muscle ups or 2o pullups and pushups.
Deficit Deadlifts 8×2 (75% 1RM deadlift)
Then
Max weighted pushup
WOD Notes: The deadlifts will be performed with an athlete’s feet on top of a 45# plate and the bar resting on the floor. To find a max weighted pushup, we will continually add plates to your shoulder blades until you can no longer complete a push up. Rest as needed between attempts.
Thanks for another great week at ICA! Rest up and ice down those abs… and get ready for another great week of WODs starting Monday.
“Annie-einnA”
Complete 50-40-30-20-10-10-20-30-40-50 reps for time of:
Front Squat 1-1-1-1-1-1-1
Then
10 hill sprints
WOD Notes: Compare front squat to 120501. Which hill you ask? Oh, wouldn’t you like to know…
Note: Happy Birthday Brendan Dougherty!
We hope you’re getting excited!! Our 31 Heroes fundraiser and anniversary celebration – on August 4th – is just over a week away! We posted a bunch of details in June, including background info and how to register. (If you still need to register, visit that post HERE so we don’t have to repeat it all…) You are NOT required to officially register with the 31 Heroes organization in order to join us on the 4th…
The timeline for the event will be:
We’ll fill the heats first come first serve, as athletes arrive on Saturday morning. If you NEED a specific heat time, contact us in advance. We encourage everyone to come with a partner already in mind, but if you’re flying solo that’s fine too, we’ll match you up!
The workout is described HERE. Be sure to check it out, it’s no joke! There will be scaling options (subbing pull ups for rope climbs), but partners will need to agree on a thruster weight so they can share a barbell.
Feel free to join us to hang out and cheer even if you’re not working out! We’ll have beer available all day, and a pig starting around 11:30. Food and drink are free!! In exchange, we would greatly appreciate donations to the 31 Heroes Foundation. We’ll also have ICA t-shirts and tank tops for sale. They’ll be at a discounted rate of $20 for this day only! Schuylkill Valley Sports from the Coventry Mall will also be here with some Reebok CrossFit gear for sale.
Get psyched – it’s gonna be a great day!
Come in between 4:30 and 7:30 to make up a workout from the last week. This week’s choices are:
We have exciting news for all of our ICA members! The Schuylkill Valley Sports in the Coventry Mall has recently started carrying Reebok CrossFit apparel, shoes, and gear! ICA has established an exclusive relationship with them, so members of our gym can receive 10% off all Reebok CrossFit items sold there. You can get equipment (kettlbells, rings, and more), apparel (shirts, shorts, etc), and both of the Reebook shoes – the Nano 2.os, and the lifting shoes. The Coventry mall is located off Route 100 in Pottstown, and is very easy to get to.
Even better news is that SVS will have a representative at our Anniversary Party and 31 Heroes WOD on August 4th! They’ll have plenty of gear available for purchase. If you’d like to guarantee they have a certain item with them, now’s your time to “pre-0rder.” Just post a comment with what you’re looking for (specify gender, size, color, etc). We’re expecting lots of people will be interested in buying a pair of the Reebok Nano 2.0s or lifting shoes. The ICA price is $98.99. The picture above shows what colors the store currently has in stock. The first 3 pictures in each row are the nanos, and the last picture in each row is the lifting shoe.
Please pre-order in the next few days; we’ll send the list off to SVS on Monday July 30th!
Strongman AMRAP
2 minutes at each station, for 2 full rounds. Rest 30 seconds between stations.
WOD Notes: A medball/plate crunch consists of doing a crunch with a medball held between your ankles and a plate held above your head. Tap the two objects together. We picked up this gem at a strongman competition in May. More explanation to come during class!
Community Notes: It’s about time we revamp our playlist, don’t you think? Please help us out!! If you have recommendations for songs you’d love to work out to, leave a comment with the title/musician/etc. The more the better! We’ll download the new tunes and get you a rocking new playlist soon.
Schedule note: Tomorrow we offer classes at 9:30am and a 6:30pm, in addition to the regular 6:15am, 4:30pm, and 5:30pm. Lots of chances to come WOD!
“Kelly”
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 40 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 110912.
Notes: Today will be the first Tuesday 6:15 a.m. class!
Take 20 minutes to find your 1RM snatch
Then
1 snatch on the minute for 15 minutes at 85-90% 1RM
WOD Notes: Compare 1RM snatch to 120410.
Schedule Notes: Our 9:30am class starts today!
Rest up and get ready for another great week of WODs starting Monday. John and Nikki will be back in the hood and can’t wait to kick your butts (and have our butts kicked too) after 2 weeks away!!
Complete for time:
WOD Notes: The workout is a 21-15-9 sandwiched by a 25 burpee buy-in / cash-out. The front squat weight should not exceed 50% of your 1RM front squat.
Schedule Notes: Remember we are adding a 9:30am class to the schedule (on Mondays, Wednesdays, and Fridays) beginning this upcoming Monday! The Tuesday 6:15am and Wednesday 6:30pm also start next week.
Banded box back squat 12×2
Then
Sprint work: 4 x 100m dash
WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back to recover, then repeat. These sprints will not be timed but should be 100% efforts.
Join us between 4:30 and 7:30pm to make up a workout you missed this last week! Your choices are:
[youtube http://www.youtube.com/watch?v=924uWscTEd0]
AMRAP in 16 minutes of:
WOD Notes: Athletes- use a hook grip! Coaches – feel free to assign a burpee penalty. 🙂
Community Notes: On August 4th, after the ICA anniversary party / fundraiser, we (John and Nikki) are having a post-wedding get together at our house, and all ICA members are invited! It’s going to be a pot-luck style gathering, so please bring your favorite food and drinks to share. Show up anytime after 6pm. (Let us know if you plan to attend, and if you need directions!)
With a partner, complete 12 rounds (6 each) of:
WOD Notes: This will be an interval style workout in which one partner will complete a full round and then the second partner will complete a full round. Partners continue alternating until 12 total rounds have been completed. Choose your box jump height and thruster weight appropriately – you should be able to move through these movements FAST!
Split Jerk 1-1-1-1-1-1-1
WOD Notes: Compare to 120326. Remaining time can be spent working on accessory work of your choice (pushups, ring dips, ab work etc.) Check out the list hanging by the plastic bins if you need ideas!
Community Notes: Happy Birthday Mickey!
We hope you had a great week! Rest up and get ready for another great week of WODs starting Monday!
Deadlift 3-3-3-3-3
Then
50 toes to bar (not for time)
And
5 rope climbs (10 advanced)
WOD Notes: Deadlifts should be “touch and go”. Dropping the bar OR resetting your grip at the bottom counts as a failed attempt. Control the downward motion to help to drill form and keep a tight core. Compare 3RM deadlift to 120303.
Complete 4 rounds for time of:
WOD Notes: KB weight can be anywhere from 18# to 70#; choose the heaviest KB that you can swing 20 times unbroken each round. If you put the KB down before you hit 20 reps, start back at 0. The plates on the farmer’s carry should be gripped from the edge (not from the hole in the center or from the bottom!) and can be picked up and dropped off in the warehouse.
Join us between 4:30 and 7:30pm to make up a workout you missed during the past week! Your choices are:
Complete for time:
Back squat 1-1-1-1-1-1-1
Then
Tabata KB goblet squat (53/35#) and tabata situps
6-5-4-3-2-1 for time of:
