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.
In CrossFit, we’re all about data. We record our results every workout so we can look back over time, analyze the data, and see progress. If the first time you did “Karen” it took 17 minutes, the second time it took 13 minutes, and the third time it took 10 minutes, we have indisputable evidence that you’re getting stronger, faster, and fitter. CrossFitters love data.
As coach and owner at I.C.A., there’s another type of data that I’m interested in: attendance data. Here are some stats from the five Saturdays in March:
Anyone else seeing what I’m seeing? On days when the workout included running – specifically longer runs of 800m or more – our attendance plummeted. The average attendance for the two running days was 7.5 people, but for the other three Saturdays it averaged 16.7 people. This trend worries me, because it’s a sign that some members may be cherry picking.
cher∙ry-pick (verb): to select the best or most desirable
In CrossFit, cherry picking refers choosing what WODs to attend based on what you think will be the most fun. You pay a lot of money for your membership, so you should enjoy it right?? The problem is, at I.C.A. our goal is to get you fitter. And the best way to get fit fast is to work on your weaknesses!
Most of you probably already know that there are 10 recognized fitness domains in CrossFit:
Here’s a drill for each of you. Take the 9 bullets listed above and rank them in order of which you need the most work on, to which you are the most confident/capable in. Then make a second list, ranking the domains by which you find the least fun to work on to which you find the most fun to work on. Now step back and compare. If you’re anything like me, the areas where I need the most work are the areas I least enjoy! As a result, I have to consciously force myself to work on my weaknesses. If I pick my WODs based on what looks “fun,” and skip those that look “hard,” I’ll only be hurting myself and hindering my progress.
At I.C.A. we have a lot of folks who love lifting and hate running. And I don’t blame you! There’s something sexy about lifting, right? It’s alluring. It’s fun. And it doesn’t leave us out of breath and near puking. But as your coach, I’m asking you to shift your perspective – and make ATTACKING YOUR WEAKNESSES your primary focus! When a WOD shows up and you think, “yeah right, no thanks,” that’s probably a sign that you really SHOULD be coming to class that day. Accept that the workout is going to be hard. It’s going to suck. It’s going to hurt. Accept it, and come anyway. You’ll be a better person and a better CrossFitter for it.
Discussion Topic: Post to comments what CrossFit movement(s) or fitness domains you will commit to working on over the next few months!
In any order, complete for time:
WOD Notes: For this workout the reps can be completed in any order desired. You can do 10 sets of 10 of each or do all 100 of one and then the other. Just get the work done, fast!
Compare to: 110808
April 9 – First day of our NEW 6:15am class! This class will be offered on a trial basis for the next four Mondays (April 9, 16, 23, and 30). We will permanently add the class to the schedule if we get a good turnout during the trial period!
April 14 – Dog Day Afternoon – An afternoon of fun and competitive WODs, plus beer and wings, at CrossFit Delaware Valley. Benefitting the Delaware County SPCA!
April 15 –South Philly Rumble – A team competition at Fearless Athletics / CrossFit South Philly. We will be represented by John, Kevin, Mark, Nikki, Sara, and Cari! Anyone who wants to take a day trip into Philly is welcome to come watch and cheer!
April 21 – Ninja Warrior Project – A benefit being held by CrossFit West Chester in honor of one of its members recently diagnosed with Hodgkins Lymphoma. The benefit will include a workout followed by a beef and beer cookout. Please RSVP by 4/14.
“The Other Total”
WOD Notes: You have 3 attempts at each lift to find your 1 rep max. Your score will be the sum of your three lifts.
Note: We will absolutely be limiting class to 12 people due to the length of the WOD and the need to share racks. Please sign up for class to guarantee your spot! If you have the flexibility to take a later class, today would be a good day to do so. Our 6:30pm is usually small, and will allow you more time at the rack.
Thanks for another great week at ICA, we should have some good WODs in the upcoming week. Do something fun with your Sunday!
We’re not gonna let a little bit of rain stop us… puddles are fun! Dress in synthetic layers and bring a warm change of clothes for after the WOD. This will be a good time!
WOD Notes: Completing this WOD as prescribed will rack up just under 2 miles. As always, we can shorten the runs as needed to accomodate each member’s ability. If you’re scared of this WOD, it probably means you should be doing it! If you are the type of person who melts in the rain, or you’re legitimately concerned about running in the rain, your friendly coaches may entertain a rowing modification. Be prepared to state your case 🙂
Also remember we have our first Barbell Club session at 8am! If you haven’t already done so, fill out this spreadsheet and bring it with you.
Community Notes: Happy WEDDING DAY Mike Keeley!!! Best wishes for a happy future with the Mrs!
AMRAP in 22 minutes of:
Note: Remember to sign up for the 6:15am if you are coming!
Community Note: Happy birthday Dan!
Barbell Club Note: For athletes planning to follow the Wendler method, access the spreadsheet HERE. Fill in the blue boxes, print a copy, and then delete your info to leave it fresh for the next person. Remember to bring it with you on Saturday mornings and/or Thursday nights! We will also have a folder at the box where you can store these.
To celebrate the END of the 2012 Reebok CrossFit Open, and all the great efforts we saw over the last 5 weeks, we are offering an OPEN GYM tonight from 4:30-7:30pm! That means you can do any workout you want! Come work some heavy lifts, repeat one of your favorite metcons, or try a new benchmark WOD. If you’re at a loss for ideas, check out your goals sheet for inspiration, or ask your friends what they’re doing and join in! This Open Gym does count as a class.
We will also be holding a Barbell Club information session / kick off meeting at 7pm. The purpose of the meeting is to explain the who/what/when/why of Barbell Club and answer any questions you have. Everyone is welcome and encouraged to attend!
We’ve had a few requests to add a third 6:15am class to the schedule. Although I can’t go to work late THREE days a week… 🙂 … you all may be in luck. Your new assistant coaches have agreed to help make this happen, by joining the morning rotation. To help us decide on whether to add a 3rd morning class, please take a few moments to (anonymously) answer the following two questions. Please answer each question only once, and hit the VOTE button for each question!
[polldaddy poll=6087009]
[polldaddy poll=6087066]
For time, complete 15-12-9 of:
WOD Notes: The deadlift weight you choose should not exceed 70% of your 1RM deadlift. Today’s sub for muscle ups will be 2x pull ups and 2x pushups. (30-24-18 pull ups and push ups)
Remember to sign up for the 6:15am class if you are coming!
“NFL Scouting Combine Workouts”
Split jerk 1-1-1-1-1-1-1
Then
3 rounds for time of:
WOD Notes: Compare 1RM split jerk to 110913
Community Notes: GET JACKED UP, ICA will be represented at the 2012 Mid-Atlantic regional competition! Nikki is currently ranked 47 out of the 1746 women who competed in the region! Results are not final until Tuesday but they are not likely to change by much. Her highest finish on a single WOD was on 12.4 during which only 10 women completed more muscle ups. This is a tremendous honor and anyone who has seen the progression of the games to date knows how difficult it is to qualify for the regional event. We’ll be cheering for you babe!
We are also tremendously proud of Team ICA as we finished 88th of the 142 teams that entered the region! Thanks to everyone who participated in this five week series of grueling WODs and hopefully everyone gained something from it. We couldn’t be happier with the community that has developed at the gym and it has been great to see the gutsy performances in the competition atmosphere.
Thanks for another great week at ICA! Relax and enjoy your weekend. Next week we have a lot of great things in store – like Open gym on Thurday, a Barbell Club kick off meeting, and NO Open WOD! Hooray!
Partner “Filthy Fifty”
In teams of 2, one person working at a time, complete:
Community Notes: Good luck to Chris C who will be tackling a 50k trail race today! On foot! We’ll all be thinking of you and sending good luck wishes your way.
Open WOD Note: We’ll host a make up session for Open WOD 12.5 at 8am tomorrow. Doors will open at 7:30 for athletes to warm up!
Coaching Note: Karen is coaching her first solo class at 9am. Come out and support her – we’re hoping for a great turnout!
Sumo deadlift 2-2-2-2-2-2
Then
Tabata 10 yard shuttle run immediately into tabata sit up
WOD Notes: Compare your SDL to 1RM on 120109.
AMRAP in 7 minutes of:
WOD Notes: Here is folks, the final workout of the 2012 Open! The Games staff chose to repeat the EXACT SAME final workout as last year. It’s a “ladder” of thrusters and chest to bar pull ups. To see the standards video, click here and go to the Week 5 tab. If you’re curious about how people did last year, you can see the 2011 results here. The gym will be open at 4:30 for athletes to start warming up, we’ll go over standards at 5pm, and the first heat will kick off around 5:10.
Heads up for next Thursday: To celebrate the end of the Open and the return of Make Up night, we’re offering an OPEN GYM next Thursday from 4:30-7:30pm. That means you can pick any workout you want — you are not limited to the previous week’s WODs as you are during a normal make up session. The Open Gym will count as a class. Also remember that we’ll be hosting a Barbell Club kick off meeting from 7-7:30pm.
7 rounds for time of:
WOD Notes: Today’s WOD is adapted from the 2011 Open WOD 1. The power snatch is light by design – pick a weight where you can string all 15 for your first set! Same for the DU – you should be able to move quickly through each round.
Remember to sign up for the 6:15am class if you’re coming.
Banded box back squat 12×2
Then
Assistance work: Max weighted pull up & max duration L-sit hold
Community Notes: Come on out to the 6:30pm class for Sara’s first solo-lead class. We’re hoping for a big turnout!
Little Jackie Intervals
3 rounds, each for time, of:
WOD Notes: You will get a short rest (approximately 3 minutes) between rounds.
Community Notes: Happy birthday Mike S!
Thanks for another great week at ICA! Great job to everyone who completed Open WOD 12.4 on Thursday or Saturday. One week left to go! Rest up and come back Monday ready for another great week of WODs.
Find your max weight at the following complex:
Then
Cash out: Max duration bar hang (aka – hang on the bar as long as you can!)
Notes: For the complex you’ll do all 10 movements without putting the bar down. That means 4 deadlifts immediately into 3 hang power clean immediately into 2 front squat immediately into 1 jerk. (If it looks familiar it’s b/c we used this same complex in a metcon on February 7!)
Open WOD 12.4: We’ll be running a make up session for Open WOD 12.4 at 8am tomorrow. The gym will be open at 7:30 for athletes to warm up. Come ready to kick butt!!
Banded sumo deadlift 10×1 (60% of 1RM sumo deadlift)
Then
Assistance: Sled drag 400m (30% of 1RM deadlift)
WOD Notes: The deadlifts are designed to be done with very little rest, approximately 45 seconds between sets. Athletes who are not suffering extreme quad soreness from WOD 12.4 should try dragging the sled backwards for 200 of the 400 meters!
AMRAP in 12 minutes of:
WOD Notes: This week’s WOD combines two classic CrossFit workouts: Karen and 30 MU for time. To spice it up, they threw in 90 DU smack dab in the middle… Woo hoo! A few rules:
To see the full standards video, go HERE and click the Week 4 tab.
We’ve been getting LOTS of emails from local CrossFit gyms that are running events and/or fundraisers over the next few months. Read up on the details below, and let us know if you are interested in attending any of them! These local events are always a good time, and you don’t have to be a competitive CrossFitter to participate – they’re more about celebrating community and raising money for good charities!
Bamboo Day!
WOD Notes: You all did a great job with two intense WODs on Monday and Tuesday! Join us Wednesday for an “active recovery” day. If you haven’t gotten to work with bamboo yet, you’re in for a treat! Please remember to sign up for the 6:15am class if you are coming.
Compare to 111014
Girls Gone Wild (Part 2)
WOD Notes: Today’s WOD is based off another 3 benchmark girls… Who can name them?
Other Notes: If you found this WOD, I’m happy that our little page redesign didn’t confuse you too badly!
Girls Gone Wild (Part 1)
WOD Notes: Do you recognize the girls in today’s programming? This WOD is based off 4 benchmark girls. Who knows which 4? You will have two scores today – total time to complete the first 9 movements, and a second score for max consecutive pull ups.
Thanks for a FANTASTIC week at ICA! Congrats to everyone who set new PRs this week – either on Open WOD 12.3 or the power cleans on Friday. You guys are working hard and it’s showing!! Rest up and come back ready for another great week of WODs starting Monday. A few reminders / notes:
In teams of 4, complete 4 rounds of:
There will be two scores per team: time and total rope climbs.
WOD Notes: Each partner group will run twice and climb twice. If you’re confused, just show up! More details to come during WOD instruction.
Note 2: We have an Open make up session tomorrow at 8am! The gym will be open at 7:30 so you can warm up!
Then
At 60% of your 1RM, perform 4 power cleans on the minute for 6 minutes
Notes: Compare to 111118
AMRAP in 18 minutes of:
Notes: And we finally have it – a “traditional” CrossFit WOD! It’s a brutal triplet that will tax your lungs, legs, arms, and core. The push press weight is heavy for some of you, but don’t let that worry you! Get through as many reps as you can, and if you can’t move the bar we’ll scale back to something more reasonable so you get a good workout in. Just like the last two weeks, we (John and Nikki) will watch the standards video and be ready to talk standards tomorrow at 5pm. The gym will be open at 4:30 to start warming up. We’ll run heats approximately every half hour until everyone has had a chance to compete!
Front Squat 3-3-3-3-3
Then
With a 5 minute running clock complete:
Score is total double unders completed.
Note: Please remember to sign up for the 6:15 a.m. class if you are coming!
Looking to improve your clean and jerk? Here’s your answer! We just got word from CrossFit King of Prussia that they have a few extra spots in their C&J clinic this weekend. The clinic is Saturday March 10 from 12-3pm, and the cost is $50. The clinic will include instructions on progressions, individual feedback, video analysis, and supplemental exercises to improve the clean and jerk. I took this clinic a couple years ago and it really helped to improve my form! If you are interested, see the attached flyer, and contact Chris Plentus at chris@crossfitkop.com to reserve your spot. Space is limited!
AMRAP in 20 minutes of:
WOD Notes: Today’s score will be the total number of handstand push ups (or push ups) completed. You start with a max consecutive set, then immediately go into a 400m run. Repeat for 20 minutes!
7 rounds for time of:
Hooray rest day! I think we ALL need it this week! Thanks for another fantastic week at ICA. Use today to rest, recover, sleep lots, and spend time with family and friends. Come back recharged on Monday ready for another great week of WODs!!
Reminder – if you are registered for the Open, submit your score asap! The cut off is Sunday at 8pm, but the sooner the better so we can validate it for you. Great job to everyone who snatched their hearts out this week!
Deadlift 3-3-3-3-3
Then
100 box jumps (24″/20″) for time
Notes: We are running a make up session for Open WOD 12.2 tomorrow at 8:00am. We’ll have the gym opened by 7:30 so you can come in and warm up. Please register for the class if you are planning to attend so we know how many people to plan for! This does count as a regularly scheduled class. Thanks!
21-18-15-12-9-6-3
Community Notes: We (Nikki and John) can’t make it out to wings tonight, feel free to go out and have some for us! We’ll be back next Friday!
Open WOD 12.2
You have 10 minutes to complete as many reps as possible of the following sequence:
Notes: Who’s ready to snatch?!?!?! The weights listed above apply for individuals and master athletes up to the age of 54. Just like last week, we (John/Nikki) will watch the full standards video tonight and can go over all the rules with you tomorrow at 5pm. A few things we already know: The bar must go from floor to overhead in one motion – a clean and jerk is NOT acceptable. You can power snatch, squat snatch, or even split snatch. You must show control of the bar overhead – meaning the bar must be directly over your shoulders and you must be standing still. Each athlete gets one bar and is responsible for adding weight to their bar as the workout progresses. (You can not receive help from anyone else.) Get excited ICA, I think we’re gonna do great on this one!
With a 20/14# medicine ball, do 40-30-20-10 of:
Open WODs
This month we’ll have our final four Open WODs on March 1, 8, 15, and 22. The gym will open at 4:30 for warm up, and we’ll go over rules/standards at 5pm. The first heat will kick off around 5:15pm. Make up sessions for the Open WODs will be Saturday mornings at 8am, but please let us know in advance if you’ll be coming! They are March 3, 10, 17, and 24.
Running Club
Just a reminder, for all our runners (or any athletes looking to improve their running!), there is a FREE group running opportunity every Thursday night at Valley Forge Park starting March 1. The “Run Club” is sponsored by Lululemon KOP and will be led by Tim Pappas, a Lululemon ambassador and coach at CrossFit KOP. Runners should meet up with Tim at 6pm at the lower visitor parking lot. Some days will be a distance run, others will be hill workouts. All levels are welcome to attend! To read more about Tim, see his profile HERE.
Barbell Club
Last but not least, after the Open competition ends, ICA will be adding two new classes to the schedule! They will be supplemental strength training sessions, and will take place on Thursday nights at 6:30pm and Saturday mornings at 8:00am. (Thursday’s Make Up session will still run from 5-7:30; this will run in parallel.) Our goal is to provide athletes the opportunity to focus on specific strength goals. Please note, our day to day programming is already designed with an optimal blend of strength and cardio training! These new sessions are being offered, by request, for any athletes looking for more of a strength focus. We will have a kick off meeting / Q&A session on Thursday March 29 at 7:00pm to explain more. The first session will be Saturday March 31 at 8am!
“Amanda” 9-7-5 of:
Thanks for another great week at ICA! Rest up, relax, and enjoy your Sunday! We have another great week of WODs planned for you starting Monday.
4 rounds for time of:
Banded back squat 12×2
Then
“Annie” (50-40-30-20-10 double unders and sit ups)
Notes: Thanks for a great showing tonight for our first Open Competition! We’re looking forward to 4 more weeks of that much energy and excitement! We had a record turnout of 21 athletes WOD-ing in 1 night 🙂 If you signed up for the Open competition please sign into the Games site ASAP and enter your score so we can validate it for you. This MUST be done by Sunday 8pm!! Also – please remember to sign up for the 6:15am class if you are coming. This will be a fun Friday WOD!
Compare Annie to 110810
2012 Reebok CrossFit Open WOD #1
AMRAP in 7 minutes of:
On each jump you must touch an object 6″ above your reach, with both hands.
WOD Notes: You may think it is sick, twisted, or just plain mean… but CrossFit HQ has spoken. LET’S DO THIS! We will watch the full standards video tonight (once the site starts responding again…) and we’ll be prepared to brief you on any specific requirements.
Schedule Notes: Instead of Make Up Day, we are running the above WOD from 5-7:30pm. We will open the gym at 4:30 for athletes to start warming up, and we’ll go over standards at 5pm. The first heat will kick off at 5:15, and we’ll run heats continuously until all athletes have finished. You can arrive anytime between 4:30pm and 7:00pm to do the WOD. Just like Make Up Day, we’ll have a recommended warm up on the board, but it’s your responsibility to ensure you are fully warmed up. For those athletes competing in the 2012 Open, you’ll have a judge assigned to count your reps so we can fairly validate your score. For anyone not competing in the Open, you are absolutely still welcome to come do the WOD! This will count as a class if you are a punch card or 2x/week member.
Choose-your-weight dumbbells or kettlebells, then complete for time:
WOD Notes: Today you get to choose your own weight DBs or KBs. As a general guideline, women should be between 10-26.5 lbs, and guys should be between 20-44lbs. Once you pick up your DBs/KBs, you must carry them for the entire WOD! Anytime you drop them to the floor (or rest them on any inanimate object…), it’s a 3 burpee buy in to pick them back up.
If tomorrow morning is really brutally cold, we WILL allow the breakfast club to do the farmer’s walk indoors, so don’t be afraid to show up nice and early. Please remember to sign up for the 6:15am class!
Push Press 3-3-3-3-3
Assistance (not for time, complete in any order):
For time, complete 30-20-10 of:
WOD Notes: This WOD was created by CrossFit BWI for their 2010 Mid-Atlantic Hopper Challenge. There are 2 rules – 1) Men and women both throw to 10′, and 2) you must catch the medicine ball after each rep! You may catch the ball and place it on the floor if you need a rest, but if you let the ball drop straight from the wall to the floor it’s a no-rep.
Thanks for another great week at ICA! Great job with some tough WODs this week. Rest up – another great week of WODs starts on Monday! Even though it’s Presidents Day, we have a normal schedule on Monday – 4:30, 5:30, and 6:30pm classes. See you there!
“The Seven”
7 Rounds for time of:
Strength work: Platform Deadlift 12 x 1 at 80% of your 1RM
Assistance work: 100 sit ups and 100 back extensions (or 50 & 50 on GHD)
Buy-in or Cash-out (coach’s discretion): Timed 800m run
Come on in between 5 and 7:30 tonight to make up any of the last 5 workouts. This week’s choices are:
February Interval Day
All athletes will complete 2 intervals of the above sequence, with a 3 minute rest between rounds. Advanced athletes (and anyone else up for it!) will complete a third round.
Find your 1 rep max ground to overhead
Then
3 clean and jerk on the minute for 6 minutes (75% of your 1RM)
WOD Notes: This is our Valentine’s day gift to you! Today you’ll find the heaviest weight you can get from the floor to overhead. For experienced CrossFitters, you’ll use a full squat clean into a split jerk. For newer CrossFitters, a power clean is permitted! For anyone with shoulder trouble, stick with a 1RM floor to shoulder.
Community Notes: Happy birthday Dad (Sieller)!
If you’ve been thinking about registering for the 2012 CrossFit Open competition, what are you waiting for?!?! We already have a strong team of 11 athletes: John, Nikki, Karen, Mark, Killa, Kevin, Lindsey, Cari, Jimbo, Emily, and Phil. But we know there are others who expressed interest, and we want everyone who is interested to join us! (Don’t make us call you out Joe, Craig, Mike S…) Directions on how to register are posted below.
For those of you still unsure of what the Open is, it’s the first level of competition leading up to the 2012 Reebok CrossFit Games. Last year over 25,000 athletes participated worldwide. The 2012 Open will have 5 workouts, with one workout released each week for 5 consecutive weeks. Each athlete has until Sunday night to complete the workout and submit their score. At the end of the 5 workouts, the top 60 men, 60 women, and 30 teams from each region will move on to the 2nd phase of competition, Regionals.
We are in the Mid-Atlantic region along with all of PA, MD, DE, WV, VA, NC, and DC. John and Nikki both qualified for the Regionals last year, and we’re looking for a repeat this year! The Mid Atlantic Regionals are scheduled for May 4-6, 2012. After the Regionals competition, the top 3 men, 3 women, and 3 teams will be invited to compete in the 2012 Reebok CrossFit Games.
The Open WODs could be ANYTHING. We’ll have no clue until each week when the new WOD is announced. If you’re curious, click HERE to see last year’s WODs. If you have to scale a movement or weight in an Open WOD, that’s a-okay! When you submit your score each week, you’ll just check a box saying you had to scale. Scaling any WOD means you wont be eligible to go to Regionals, but you can still complete in the Open and have fun!
We’ll be hosting the Open WODs on Thursday nights from 5-7pm, and we’ll offer a chance to make them up on Saturdays at 8am for anyone who had a true conflict with Thursday night. We encourage EVERYONE to sign up to compete – it’s a lot of fun, and you’ll get to see where you rank compared to the rest of the world’s CrossFit athletes. Plus, by joining our team, you may help us rank higher as a team!! Every week our box’s top 3 male and female scores will be used to calculate our team’s score.
Our goal is to have a fun, energy-filled, team building Open season. The more people who participate the better! Sign up today and help us show the world that for a small, first-year affiliate, we are second to none in terms of community and spirit!
How to Register for the Open:
Link to the registration page HERE. Once you create a profile and pay your entry fee ($20), be sure to select CrossFit Phoenixville as your affiliate, and also join team “Iron Cross Athletics CrossFit Phoenixville.”
Complete for time 25-20-15-10-5 of:
Community Notes: Happy birthday Lindsey!
Thanks for another great week at ICA! Rest up and enjoy your weekend!
Valentine’s Day Partner WOD
In teams of 2 complete:
WOD Notes: One person is working at a time and partners do not need to do equal amounts of work, but each partner must complete at least 10 reps of each movement. There will be plenty of scaling options so come on out and have fun!
Community Notes: Sorry we were late posting this – but Happy Birthday to Matt Flick! (Morning Matt!)
Back squat 8 x 3 @ 50% of your 1 rep max (secret twist to be announced!)
Assistance:
Join us between 5pm and 7:30pm to make up a workout you missed this week. Your choices are:
“Fran”
21-15-9 of thrusters (95/65#) and pull ups
WOD Notes: Compare to Sept 29, 2011
Community Notes: HAPPY BIRTHDAY MIKE KEELEY!!!
Other Notes: For a good read, check out Lessons Learned. (A free article from the CrossFit Journal.)
10 rounds for time of:
The barbell complex is:
WOD Notes: We’ll scale the complex to approximately 70% of your 1RM jerk.
Community Notes: This Saturday we’re hosting a special Valentine’s Day WOD during our 9am and 10am classes. Everyone can bring a guest for free, and it doesn’t have to be your Valentine! Bring a friend, sibling, parent, or coworker to partner with you for the WOD. Can’t convince anyone to join you? Come anyway! We’ll match you up with a partner when you get here.
5 rounds for time of:
Then
Bench Press 1-1-1-1-1
Thanks for another great week at ICA! Rest up and enjoy your weekend… we have some great WODs planned for next week!
Teams of 4 will have 20 minutes to score as many points as possible:
WOD Notes: Teams can split up work and time intervals however they want to try to achieve the highest total points.
FYI – For any women interested in a discussion series on CrossFit related topics, Stephanie Vincent (a CrossFit coach at CFKOP) has organized “The Ladies RX Discussion Series.” It’s free and held through teleconference calls; there are 4 sessions total. Click HERE to read a flyer, and HERE to register! Space is limited, so sign up now!
Psssst – no one is signed up for 6:15am… get your names in there!
Sign up now for the 2012 Open competition! Cost is $20 to register. Link to the registration page HERE. Once you create a profile and pay your entry fee, be sure to select CrossFit Phoenixville as your affiliate, and also join team “Iron Cross Athletics CrossFit Phoenixville.” We encourage EVERYONE to sign up to compete – it’s a lot of fun, and you’ll get to see where you rank compared to the rest of the world’s CrossFit athletes. Plus, by joining our team, you can help us rank higher as a team!! Every week our box’s top 3 male and female scores will be used to calculate our team rank. Even if you don’t care where you rank individually, sign up to help us as a team! The first WOD will be announced Feb 22, and we’ll complete it on Feb 23. Get excited, this is gonna be a good time!
Join us between 5 and 7:30pm to make up a workout you missed this week! Your choices are:
I’ve been working with CrossFit athletes for years, and one thing we all have in common is we LOVE to train and we HATE taking time off. When our lifts start to plateau, we automatically think we have to train more / train harder to get them to go up again. But, a lot of time, the exact opposite is true. If you’re the type of person who is doing 4-5 WODs a week, and really pushing yourself to high intensity, this message is for you: The quality of your rest and recovery is just as important as the quality of your training.
Last week you may have noticed that John didn’t complete a single workout from Sunday 1/22 until Saturday 1/28. That’s because on Saturday 1/21 he was warming up a deadlift when he tweaked his back – on a weight that should have been very light for him! He completed the WOD, but at a weight almost 4x less than what the WOD called for. Then, on Monday, he was warming up a front squat when he felt a sharp pain in his knee. He bailed out of the WOD completely.
That night John decided it was time for a deload week. His body was sending him a message – loud and clear – that it was tired and needed time for a deep, thorough recovery. John took a solid week away from CrossFit WODs. He did some light assistance work, lots of stretching, and suppressed the temptation to work out, even when some of his favorite lifts came up in the programming. John came back strong on Saturday 1/28, hitting a new PR of 285# on his Clean (and narrowly missing 295#)!
This week, it’s my turn for a deload week. Unlike John, I didn’t have any back or knee pain… my body sent me a much more subtle message. Have you ever had a day when you pick up a 95# barbell, and it feels like 115#? Or you do a 400m run and your feet like they’re inside concrete shoes? If it happens just once, maybe you were just having an “off” day. But if it happens a few days in a row, your body may be trying to tell you something. That it’s tired, and it needs some time off to rest and recover. That’s what happened to me.
If you’re the type of person who is doing 4-5 WODs a week, and really pushing yourself to high intensity, this message is for you: The quality of your rest and recovery is just as important as the quality of your training. Help your body recover by practicing good nutrition every day, and taking in a recovery meal or drink immediately after your workout. Then, about once every 6-8 weeks, take a week COMPLETELY off. Here are some signs you may be overtraining:
If any of these sound like you, please talk to John, Nikki, or one of our coaching interns… and consider the benefits of a deload week!
Deadlift 3-3-2-2-1-1
Then
50 toes through rings (not for time)
WOD Notes: Compare to August 9, 2011.
Community Notes: Happy birthday Morgan! And, happy 6 months to I.C.A.! Thanks to all of you for being part of our ICA community – without you (and your hard work, dedication and enthusiasm) we wouldn’t be here today!
Note – please remember to sign up for the 6:15am class if you are coming…
Complete 8 rounds of the following for time:
Complete for time:
Thanks for another great week at ICA! Rest up and enjoy your Sunday!
For time, complete:
WOD Notes: You get to choose the weight of your barbell, starting at PVC for beginners all the way up to a 45# barbell for advanced athletes. It’s going to be a beautiful morning so come get your run on!!
For our final Competitor WOD at 11am, the lift will be a (squat) Clean and the skill will be muscle ups!
We know it feels like winter is dragging on, but here are a few dates and announcements to get you psyched for the month of February!
The 2012 CrossFit Games Open
The Open is the first level of competition for CrossFit athletes looking to qualify for the 2012 Reebok CrossFit Games. For an in-depth explanation of the CrossFit Games season, read here. The Open consists of 5 workouts that will take place over 5 consecutive weeks, from Feb 22 to March 25. Every Wednesday a new WOD will be announced, and athletes will have until that Sunday to complete the WOD and post their scores to the web. The Open is the most inclusive competition in the world – it is open to everyone/anyone who wants to register.
At ICA, we will host the Open WODs on Thursday nights. This will replace our Make Up Session for 5 weeks, from Feb 22 through March 22. You can join us on Thursday nights to work out even if you don’t formally register… but we encourage everyone to register! The cost is minimal (I think it was $10 last year), and we guarantee you’ll have fun, learn a lot about yourself, and take your intensity to a whole new level. If an athlete who registered for The Open can not make it to the Thursday night WOD, we will offer a chance to make it up on Saturday mornings.
Please see Nikki or John if you have any questions!
Take 4 attempts to find your max weight at the following complex:
Cash out: Max consecutive double unders (or single unders)
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.
Note – Please remember to sign up for the 6:15am class if you are coming!
Come in between 5 and 7:30 to make up one of the last 5 workouts. This week your choices are:
Find a 1 rep max Hang Squat Snatch
Then
3 rounds for time of:
Community Notes: Please remember to sign up for the 6:15am class if you are coming!
For time
Rest
Then 200 m row and 20 of each
Rest
Then 150 m row and 15 of each
WOD Notes: This is an interval workout in which you will go for a max effort at a short workout, then have time to recover before the next two rounds.
Announcement – If the paved parking spots along Wheatland Street are full, consider parking in the gated parking lot on the side or back of the building. The gates stay open until 8pm, and the lots are paved and plowed! If you park on the side (near the baseball field), enter the door where we placed our A-frame ICA sign. If you park in back, you’ll enter on the floor below us. Take the stairs to the 2nd floor and turn right!
Front Squat 2-2-2-2-2
Then
7 rounds of 7 ring push ups & 7 front squat (95/65#)
WOD Notes: The sub for ring push ups will be hand-release push ups.
Community Notes: Happy birthday Joe McGonigal!
Thanks for another great week at ICA! Rest up and enjoy your weekend. Lindsey – if you didn’t already guess – this pic is for you! Great job on your DUs this week!
SNOW ANNOUNCEMENT: WE’RE AT THE GYM, SO CLASSES ARE ON FOR TODAY! PLEASE DRIVE SAFELY IF YOU ARE COMING TO CLASS – THE ROADS ARE SLIPPERY. JOHN AGREED TO REVOKE THE LATE PENALTY (BURPEES!) FOR THIS MORNING 🙂 , SO PLEASE TAKE YOUR TIME AND BE SAFE!
As many rounds as possible in 15 minutes of:
Competitor WOD at 11 a.m.:
Thank you to everyone who expressed interest in becoming a Coaching Intern at ICA. We are proud to announce the selection of three new interns! Please take the time to congratulate each one; we are very excited to have them on board, and we’re expecting big things! Each intern is already a Level 1 CrossFit Trainer, with lots of CrossFit experience to help you reach your goals. In no particular order… (okay, it’s alphabetical)…
Fun Friday Assistance Day!
Buy in: 30 burpees for time
Then: Complete the following, in any order, not for time:
Come in between 5 and 7:30pm to make up any of the last 5 workouts. This week’s options are:
Banded Box Back Squat 12 x 2
Then
3 rounds for time of:
5 rounds for time of:
Community Notes: We will have class at 4:30, 5:30, and 6:30pm today. Also, happy birthday Mom (Mary Warnek)!
Banded clean pulls 5 x 2 (approx 40% 1RM deadlift)
Hang squat clean 3-3-3
Cash out – Row 1000m for time
Reminder: We will have classes at 4:30, 5:30, and 6:30pm tonight!
Thanks for another great week at ICA! Rest up, stay warm, and enjoy your Sunday!
Community Note: Last week we announced a schedule change – starting tomorrow we are going to a 4:30/5:30/6:30pm schedule on Mondays. To minimize confusion, we are also changing Tuesday to the same. Wednesday evenings we’ll have a 4:30 and 5:30pm ONLY. To make up for the slightly earlier Wednesday, Thursday’s Make Up Session will stay open until 7:30pm. (Please be in the door by 7!) To see the full schedule click HERE.
Complete for time:
WOD Notes: You can complete the reps in any order. 5 rounds of 20 sit ups, 40 double unders, 1 rope climb? Maybe you want to try it as a chipper? Just get the reps done the fastest way you can!
Competitor WOD:
“Lynne”
5 rounds for max reps of:
Join us between 5pm and 7pm to make up a WOD you missed in the last week. Your choices are:
It’s a benchmark you’ve been waiting for
You’ll probably finish and collapse onto the floor
But in CrossFit that means a job well done
And that you had (a sick sort of) fun!
You can do 50 or 100 but if you want full length
Show up tomorrow with lung, leg, and mental strength
And rep out 150 as fast as you can
To 9′ if you’re a girl and 10′ if you’re a man
After the WOD what stories we’ll be sharin’
About CrossFit’s devious lady – Karen!
In teams of 4, complete a 4800 meter (3 mile) run for time. Teams will rotate through four stations: run, KBS, burpee, and a rest station. Each team member must rotate in the prescribed order and contribute 1200m of running. Your team can choose to break the run into 200m or 400m increments. Your team’s score is the time it takes to complete the 3 mile run, but you can subtract 1 second for each KBS and burpee completed. The fastest time wins!
Strength: Sumo Deadlift 5-3-3-2-1-1
Assistance: 400m sled drag (30% of your 1RM Sumo Deadlift)
Skill: 20L/20R Kettlebell Power Clean & Jerk
Thanks for a GREAT first week of 2012! Rest up and enjoy your weekend – you’ve earned it!
Community Note: Starting NEXT Monday Jan 16, we are expanding the Monday night schedule. This is due to multiple requests to have a slightly later offering, and the 5pm class growing quickly! We are going to have a 4:30, 5:30, and 6:30pm class on Mondays. We will be looking for your feedback, and if it works well we will go to the same schedule on Tuesdays and Wednesdays in the future.
“Badger” – 3 rounds for time of:
OR
“Honey Badger” – 3 rounds for time of:
WOD Notes: Badger is a hero WOD, and it’s a doozy. We’re offering a slightly shorter version, the Honey Badger, for anyone looking to keep it under 30 minutes.
Competitor WOD: Today at 11am is our first of 5 competitor WODs. The session is free for any of our members looking to compete this season. We also welcome coaches and competitors from other gyms, but please let us know if you are planning on coming! Every week we will work 1 lift and 1-2 skills. These will be announced the night before. At the end of the session we’ll do a metcon incorporating some of the movements just practiced. The exact metcon will not be announced. This is a great opportunity to work two-a-days if you’d like, but consider scaling to the Honey Badger if you are looking to do both WODS.
This week we will work on:
Banded shoulder press 3 x 3
Shoulder press 1-1-1-1-1
Then
100 sledge hammer swings (not for time)
WOD Notes: Sledge hits will be against a tire with a variety of weighted hammers. Women will primarily use 6lb and men will be using 10lb. The banded shoulder presses should be fairly light as they are preparing you to attempt a 1 rep max shoulder press.
