Mark your calendars for ICA’s free community workouts on Bridge Street this summer!
We’re thrilled to be a part of Phoenixville’s “Inside Out” iniative for the third summer in a row.
Free community workouts will be held at the parking lot across from Molly Maguires on the following Sunday’s this summer:
June 23, 8:00 am
July 21, 8:00 am
August 18, 8:00 am
For whom are these classes intended? Anyone (age 13 to 100) who wants to have an energetic start to their Sunday morning and perhaps get a little fitter.
What should I bring? It would be a great idea to bring a cold drink, a friend and a smile.
How awesome of a time will I have if I show up? Great question; I’m glad you asked. Intensely awesome!
If you’ve never been to ICA before, you can click HERE to fill out a waiver and book the class so we know you’re coming.
If you have any questions, reach out to John at info@ica-strong.com.
WOD Notes: Choose a run distance that will take less than 12 minutes and a muscle up variation that will take between 3 and 6 minutes. Complete 5 to 8 rounds (depending on proficiency) of 5 strict pull ups and 5 ring dips would work if muscle ups aren’t in your arsenal yet!
Nutrition Notes: Do you know what is delicious? Chipotle. Did you know they have an online nutrition calculator? Check it out HERE. Our go-to is a bowl with chicken, rice, fajita vegetables, fresh salsa, and romaine lettuce, worth 11g fat, 50g carb, and 37g protein. Ask for “light” rice (1 scoop instead of 2) and it goes down to 9F/30C/35P. We recommend calculating the macros before you go, because the numbers can add up quickly… A bowl with chicken, rice, black beans, corn salsa, guac, (no cheese or sour cream) can be nearly 900 calories, with a breakdown of 38F/91C/50P!
WOD Notes: The handstand push ups should ideally take less than 3 minutes in the first round and less than 4 minutes in the second. Choose a power clean weight that will take between 1 and 3 minutes to complete the set.
Rowvember Note: The second workout will be in SugarWOD tomorrow! Feel free to pull a rower outside or into the back room (if not in use) to get it done.
Nutrition Note: You’re most of the way through the challenge now and you’ve probably found some “go-to” meals that fill in your days. That is indeed a key to success. Take some time to look at your meals and see if they have meat, vegetables and carb. On these challenges, meat and rice are often a staple but it can be easy to forget to add that handful of spinach or a cut up cucumber. Try to find a few spots in your day to increase the veggie intake and see how you feel!
WOD Notes: The raises and flies should be done with metal plates (2.5s, 5s or 10s).
Nutrition Notes: We’re one week away from the end of the nutrition challenge! Start to take stock this week of what has gone well and what hasn’t. What seems sustainable for you going forward? What has been the toughest part of the challenge for you? If you are struggling with some aspect of the challenge, please reach out and hopefully we can offer some advice!
WOD Notes: With pull ups in the workout, the front squats should ideally come from the floor! Choose a weight that will let you complete the squats unbroken.
Nutrition Notes: Sleep. While nutrition can make a huge difference in your performance and appearance, there are other variables that can impact your health. Of these, sleep may be the most important and most neglected. For the last 8 days of the challenge, it is worth trying a experiment in which you make a consistent effort to get to sleep a little earlier. The goal should be 8 hours/night. Give it a try and see how you feel!
WOD Notes: Today is the first day of Rowvember! The rest of the workouts won’t be part of the daily programming but the first one is to start the month. If you’re taking part, all you need to do is find time to complete all 10 Rowvember workouts over the course of November and log your results in SugarWOD.
Nutrition Notes: Food options. If you’ve never been to Foresta’s meat market (right by the 800m turn around), check them out! The have a deli section with all sorts of tasty foods (both challenge approved an not). If you realize you’re headed home after the gym and don’t have any food prepped, it is worth checking out. I highly recommend the jambalaya and the sausage and peppers!
WOD Notes: This is an annual benchmark and an opportunity to cross off some 2020 goals! After warming up, you’ll have 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.
Rowvember Notes: Just a reminder that ROWvember is just around the corner! Starting on Monday, we’ll be posting a rowing workout on SugarWOD every three days. The workouts will be released on the following days throughout the month:
Workout 1- Monday, Nov. 1
Workout 2- Thursday, Nov. 4
Workout 3- Sunday, Nov. 7
Workout 4- Wednesday, Nov. 10
Workout 5- Saturday, Nov. 13
Workout 6- Tuesday, Nov. 16
Workout 7- Friday, Nov. 19
Workout 8- Monday, Nov. 22
Workout 9- Thursday, Nov. 25
Workout 10- Sunday, Nov. 28
The Rules:
There will be a spot in SugarWOD to log each workout. Workouts do not need to be completed in order nor do they need to be logged the day they are posted. The only requirement is that you must complete and log all 10 workouts in SugarWOD by Friday, December 3rd in order to be eligible for a cool prize at the end of the month. Please reach out to Ricky with any questions.
Nutrition Notes: With 10 days to go, we’re in the home stretch! If you’ve hit a stumbling block along the way, it isn’t too late to get back after it. At the end of this challenge, it won’t necessarily be about maintaining a “perfect” diet for the long term but instead try to find one or two habits that fit your life going forward!
WOD Notes: The runs will be done with your partner. The work indoors will be done with 1 partner resting while the other one works. Switch as often as you like!
Nutrition Notes: Halloween is just around the corner! For some of you this will pose a significant challenge in terms of not partaking in the sweets that will be all around. If you’ve got to get a sweet fix, consider freezing some grapes and grabbing a few here and there. They’re a delicious treat!
WOD Notes: We’ll have several modifications for pistols and rope climbs today so come on in to practice!
Nutrition Notes: Fruits and Vegetables. As you enter the second half of our nutrition challenge, it is a great time to take a look at your fruit and veggie intake. The goal day to day should be to hit 8 to 10 different fruits and veggies. In a given day for me, this looks like an apple, banana, orange and a couple kiwis in addition to spinach, radishes, broccoli, carrots and a bell pepper. What do they all have in common? I didn’t have to cook them. If you are a chef, by all means prepare them as you wish!
Halloween Notes: In years past, we’ve typically done the CrossFit Total on Halloween in costume. This year, the total will be on Sunday but we’d also love to see some costumes in Saturday’s classes! It is shaping up to be a fun partner workout (see below). Be there!
WOD Notes: The goal today is to gradually build in weight over 30 minutes. Plan to increase every 3 to 5 minutes. If you get into some really heavy sets toward the end and prefer to take a minute off here and there, that is fine too!
Nutrition Notes: If you’re looking for a solid, tasty meal to make, try this. Take a whole chicken and season it with something you like. Cut up a few potatoes into slices and arrange them in a hot cast iron pan with the chicken. Bake for ~1 hour at 425 degrees. Quick, relatively inexpensive meal with about 5 minutes of prep time!
WOD Notes: Choose a toe to bar rep scheme that will let you complete most of the rounds in 1 or 2 sets. If toes to bar aren’t happening yet, you can modify to hanging knee tucks or toes to post!
Nutrition Notes: Breakfast! For many people, breakfast is the toughest meal of the day. With time constraints in place, the easiest options are usually going to be pretty carb heavy (cereal, poptarts, baked goods, etc). Below is a recipe we’ve used in the past that yields 8 servings. We would typically make it on Sunday night and then eat it throughout the week. Reheating in an air fryer is delicious!
Egg Bake (24g protein/10g fat/2g carb)
brown 1lb turkey sausage
saute spinach
whisk 16 eggs + 1 pint of egg whites
Pour into 9/13 pan and bake on 400 degrees for 20 minutes covered (foil) + 20 minutes uncovered.
You can obviously add anything you like to this! Peppers and onions have long been a favorite of mine. Pair this with a piece of fruit or bowl of oatmeal and you’ve got a serious meal!
Every time you break a set, complete 50 double unders before starting another set.
Minutes 8-12:
Rest
Minutes 12-20:
Max hang power cleans (205/143#)
Every time you break a set, complete 30 air squats before starting another set.
WOD Notes: Choose weights today that will let you get 10+ reps in the first set for each movement. It is expected that there will be a significant drop off in subsequent sets!
Nutrition Notes: We’re approaching the midway point of the challenge! Ideally you should be starting to feel and see some changes both physically and mentally. If the challenge is not progressing the way you had hoped, please reach out to us so we can help to make the necessary changes for the remaining time!
One-arm DB/KB hang squat snatch (50/35#, alternate hands each round)
WOD Notes: The descending rep scheme on the overhead squat should allow you to continuously increase weight across each set. A reasonable bet would be to shoot for the following percentages of a 1 rep: 50-60-70-80-90-95. For the accessory work, if one-arm hang squat snatches don’t feel good, switch to hang squat cleans instead!
Rowvember Notes: Our annual Rowvember workouts will be kicking off on November 1st! These 10-30 minute, optional workouts will be posted to SugarWOD every three days. Workouts do not need to be completed on the day they are posted as long as your results are recorded in SugarWOD on the proper day before the end of the month. Workouts can be completed during Open Gym, out in the parking lot (if classes don’t need the rowers), or at home if you have a rower. A sweet rowing sticker will be awarded to each member that completes all 10 workouts!
Nutrition Notes: Another diet popular among CrossFit athletes is the Renaissance Periodization (“RP”) diet. RP was developed by a powerlifter and bodybuilder to provide a nutrition program for his physique and fitness clients. The RP diet assigns you an eating template based on your weight, gender, and goals. Each template provides:
Daily eating plans based on when & how hard you’re working out that day
Progressive phases in which the diet is modified over time to account for your adapting metabolism
A recovery and maintenance plan for when your diet ends
At ICA, dozens of athletes have enjoyed and found success on the RP diet; others have found it to be overly prescriptive and difficult to follow. If you are interested in RP, Coach Dave is a wealth of knowledge, or you can check out the RP website HERE.
Team ICA representing at the Citizen Advocacy Run!
Workout of the Day
Complete for time:
1000/800m row
20 box jumps (32/28″)
1000/800m row
40 box jumps (28/24″)
1000/800m row
60 box jumps (24/20″)
Time Cap = 25 minutes.
WOD Notes: Choose a row distance that will allow you to consistently finish in under 4 minutes. The early box jump heights should be challenging but should not risk failure!
Nutrition Notes: Did you know the “official” diet of CrossFit is the Zone Diet?? The Zone Diet was designed in the late 1980’s by Dr. Barry Sears, with a goal of balancing insulin levels, decreasing systemic inflammation, and promoting overall wellness and health. (FYI – The CrossFit Level 1 Training Guide is completely FREE, and the Zone discussion starts at page 53.) The Zone Diet involves eating 5 times a day (3 meals and 2 snacks) with every meal consisting of 40% carbohydrates, 30% proteins and 30% fats. To simplify the tracking of these macronutrients, the Zone Diet created the concept of a “block” of food. This website allows you to search almost any food and determine what 1 block of that food is equal to. At each meal you eat an equal number of blocks of carb, fat, and protein, working toward a specific number of blocks each day. For instance, a medium sized male might target 17 blocks a day. That means 17 blocks of carb, 17 blocks of protein, and 17 blocks of fat. This might be spread throughout the day as three 5-block meals and two 1-block snacks.
Many CrossFit athletes still follow the Zone, and it’s not all that different from the 40/30/30 Macro diet that many of our ICA athletes are following for this nutrition challenge. The Macro diet is more flexible in two key ways: (1) You need to hit your 40/30/30 ratio by the end of the day but not necessarily at each meal, (2) We can assign macros in ratios other than 40/30/30 depending on an individual’s goals. Nonetheless, the Zone Diet is a great option for any CrossFit athlete… Let us know if you want to give it a try and need help getting started!
Single leg slider deadlifts 3×20 (10R/10L, 20% 2RM sumo deadlift)
WOD Notes: The goal today is to increase in weight across the 6 sets and reach a 2 rep max. Plan to start around 75% of your 1RM.
Nutrition Notes: In the next few posts we’ll touch on some popular diets you may have heard of. Today’s topic is the ketogenic diet, or “keto” for short. The ketogenic diet is a very low-carb, moderate protein, and high-fat diet. A standard ketogenic diet contains 75% fat, 20% protein and only 5% carbs. This macronutrient profile shifts the body’s metabolism away from carbs and into a state of ketosis, where fat and ketones are the primary source of “fuel.” The ketogenic diet is most effective for people with reduced insulin sensitivity, such as diabetes or pre-diabetes. In these individuals, a ketogenic diet can reduce blood sugar and insulin levels and promote significant fat loss. Generally the ketogenic diet is NOT recommended for CrossFit or other high-intensity aerobic exercise, because it will significantly hamper your performance and recovery in the gym. The ketogenic diet may be beneficial for endurance athletes, after a period of adaptation. To reach the desired macros, followers of the ketogenic diet eat primarily fatty meat and fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies (i.e. most green veggies, tomatoes, onions, peppers, etc).
On a continuously running clock, perform the following:
Minutes 0:00 to 4:00
Find a 1 rep max clean
Minutes 4:00 to 6:00
Rest.
Minutes 6:00 to 10:00
AMRAP of bar muscle ups.
Minutes 10:00 t0 12:00
Rest.
Minutes 12:00 to 20:00
AMRAP of:
30 double unders
16 DB shoulder to overhead (8L/8R, 50/35#)
8 burpees over DB
WOD Notes: Lift Move Work is a one day online competition put out by CrossFit as a prep for the Open starting in February. If you are interested in signing up, you can read more HEREand see the 3 levels that can be completed. If you are not interested in signing up, we can modify the movements in any way to fit your goals!
Run Notes: There is still time to sign up for the 35th annual Citizen Advocacy 5k or 10k this Saturday! You can join team ICA by following this LINK if you’re interested in running.
Nutrition Notes: Food on the go! If Wawa is one of your regular spots for quick food, it is good to know they have several healthy options. One of my favorite Wawa meals is the grilled chicken breast with broccoli ($6.99) paired with a packet of apples ($.99). They also have salads and bowls that can fit your needs whenever you’re looking for food fast!
Congrats to our September 1-year anniversary members! Shout out to our other September anniversaries: Ed (6), Missy (6), Christine (5 – gold star!), Ray Z (4), Ricky (4), Bill S. (3), Megan V. (3), Nick L. (3), Averie (2), Lanna (2), Ryan A. (2), and Swetha (2)!
Workout of the Day
Complete 50-40-30-20-10 reps for time of:
KB swings (53/35#)
Sit ups
Run 250m after each round.
WOD Notes: Today is a great day to challenge yourself! See if you can go unbroken on sit ups or KB swings or both or try to keep the runs fast. Come in for a sweatfest!
Nutrition Notes: Omega-3 is a fatty acid that’s found in high amounts in fish and other seafood (especially cold-water fatty fish like salmon, mackerel, tuna, herring, and sardines). There is another essential fatty acid, omega-6, that has become increasingly present in Western diets. It’s found in high amounts in conventionally raised meats as well as safflower oil, sunflower oil, grapeseed oil, corn oil, and soybean oil (which are ingredients in most processed foods). Scientists believe that diets high in omega-6 and low in omega-3 increase systemic inflammation. Avoid this imbalance by minimizing processed foods and actively eating foods high in omega-3! Here are some tips:
Eat cold water fish 1-2 times per week.
Choose grassfed beef over conventionally raised beef, which is fed mostly grains (soy and corn) which causes a high omega-6 to omega-3 ratio.
Eat pastured or omega-3 enriched eggs
If you eat a lot of conventionally raised meats or don’t eat much seafood, consider taking a fish oil supplements; here’s one of our favorites: Coromega Omega 3.
WOD Notes: Choose a power clean weight that will let you go unbroken through the first 3 rounds.
Meat Notes: We’re doing another meat order through Rineer Family Farms! I’ll be placing the order this Friday so if you’re interested, please fill out this spreadsheet by Friday at noon.
The meat orders break down as follows:
1/8th Grassfed Beef – $395 ~50# of which half is ground and half is broken into steaks, roasts, etc.
1/2 Pig – $350 ~50# of sausage/bacon/hams/ribs/ other cuts.
Chicken – $195 ~40# of whole chickens/breasts/thighs/wings/other cuts.
WOD Notes: The goal today is to build to a heavy single on thrusters. Ideally, shoot to start around 75% for the set of 5 and go up from there. For the accessory work, work toward a challenging version of a handstand. It could be a box handstand, a handstand against the wall or handstand walk!
ROWvember Notes: Our annual ROWvember workouts will kick off November 1st! If you haven’t been at ICA for this in the past, we’ll be programming 10 rowing workouts to complete over the course of November and we’ll release 1 every 3 days. They are “extra credit” WODs to be performed on your own, such as at Open Gym, home (if you have a rower), or in the parking lot during class times (if classes don’t need the rowers). Workouts do not need to be completed on the day they are posted so long as they are completed by the end of the month. You can expect each one to take 10-30 minutes. At the end of the month, we’ll tally up everyone who participated in all ten workouts and dish out a cool prize that you may or may not definitely want to put on the back of your car or your favorite water bottle!
Nutrition Notes: Sugar 301. The glycemic index is a system of assigning a number to carbohydrate-containing foods that indicates how quickly the carbs break down into glucose and enter your blood stream. A simple way of thinking about glycemic index is it tells you how much a particular food will spike your blood sugar. The smaller a food’s glycemic index, the less impact it will have. A value of 100 is the value for pure glucose. Foods that are close to how they’re found in nature tend to have a lower glycemic index than refined and processed foods. Also, foods that include some protein and fat tend to have a lower glycemic index. Of course, glycemic index shouldn’t be the only thing you consider when making choices about what to eat. Calories, vitamins, and minerals are important too! (For example, potato chips have a lower glycemic index than oatmeal… but oatmeal has more nutrients.) Lastly, remember that portion sizes matter. The more carbs you eat, no matter the glycemic index, the more they’ll affect your blood sugar.
WOD Notes: Ideally each round should take around 2 minutes to complete. We can modify the row or rope climb version to fit that time domain! Each round should be capped at 3 minutes.
Lift Move Work Notes: This Friday, we’ll be holding the “Lift Move Work” workout in our regular classes. This can (but does not need to) be part of an international online CrossFit competition. We do not expect you to sign up or compete but it does look like a really fun 3 part workout to do on a Friday! If you are interested in seeing the workout ahead of time or would like to sign up to be in the competition, you can find more details HERE.
Nutrition Notes: Sugar 201. How does your body regulate blood sugar? There are two key hormones – insulin and glucagon – that keep your blood sugar (glucose) in balance. As you digest carbohydrates, your blood glucose rises, which triggers your pancreas to release insulin. The insulin travels to your cells and tells them to take in the glucose where it can be used for energy. Liver and muscle cells can also convert glucose to glycogen for storage for later use. Several hours after you eat, the glucose levels in your blood start to fall below the desired range. Your pancreas now produces glucagon, a hormone that signals your liver and muscle cells to change the stored glycogen back into glucose and release it back into your bloodstream, where your other cells can use for energy. So how does excess sugar lead to weight gain? Once the liver is full of glycogen, it starts turning glucose into fatty acids for long-term storage as body fat. That’s why, in its “World Class Fitness in 100 Words,” CrossFit gives this simple advice: “Keep intake to levels that will support exercise but not body fat.”
Big hats off to team ICA for their hard work in the All Y’All competition this weekend!
Workout of the Day
AMRAP in 18 minutes of:
12 devil’s presses (50/35#)
12 weighted step ups (50/35# to 24/20″)
WOD Notes: Today is a slow grind of an AMRAP! The goal is to take as short of breaks as possible and move with intent through the entire workout. Choose a weight and box height that will allow you to fluidly stand up at the top of the step up.
Nutrition Notes: There is one day left of the weekend! Try your best to set aside some time to prep some protein for the week. One of my favorite options is grilling a couple pork tenderloins, slicing them thin and storing them in the fridge. They are one of the best meats I’ve found as far as leftovers go. If you have a go-to meal prep meat, post it to the comments!
WOD Notes: Get ready for a big day of squats! The sets of 10, 5 and 3 should not be totally fatiguing and the goal should be to get close to the same weight at the end. Shoot for ~60% for the set of 10, 80% for the set of 5 and build from there.
Nutrition Notes: The first weekend on the challenge is here! If you’re going out for a meal this weekend, look up the menu ahead of time. It can be a big help in making healthy choices if you walk in knowing what you’d like. Remember, most restaurants will offer something that looks like meat, carb and vegetables in several different forms and that is a safe bet!
WOD Notes: The scale for muscle ups today will be ring rows + ring dips (~10 of each per round). Choose a thruster weight that will let you get through every round in 3 sets or fewer. Muscle ups should take less than 2 minutes/round.
Community Notes: Good luck to our ICA teams competing at the All Y’all competition and CrossFit Delaware Valley this weekend! If you’re interested in going to spectate, you can see the details HERE or talk to Coach Dave.
Nutrition Notes: Sugar 101. Sugar is a carbohydrate, and it’s found naturally in fruits, vegetables and milk. During the digestive process, all carbohydrates are broken down into a simple sugar called glucose, which our bodies then use for energy. So, sugar isn’t inherently bad – it’s actually essential to human life! The problem lies in society’s addiction to sugar, and the fact that it’s an ingredient in most processed foods and beverages. Excess sugar can lead to weight gain, insulin resistance, and systemic inflammation. During this challenge, one of our goals is to break you free from sugar cravings. To accomplish this, avoid all dairy and added sugar, and eat fruit in moderation. If you need a treat, go for 85% (or higher) dark chocolate and a handful of berries. If you’re really in a pinch and need to eat some sort of processed snack, choose one with less than 5g sugar per serving. And, if you haven’t watched this Jack LaLanne video on Sugarholics, do yourself a favor and watch it. It’s one of our favorites.
WOD Notes: After finding a max snatch today, we’ll get to play with some gymnastics! The candlesticks will have several variations to offer a range of challenges.
Nutrition Notes: Ok, you’re one day in! Maybe it went great, maybe not so much. Either way, one of the best ways forward is to have a plan. If you already prepped your food for the week, that is awesome! If not, it can be really helpful to find some quick options that fit your needs. You can find several prepared food options within Phoenixville and we’ll start with the fridge in ICA. Each week P3 Nutrition delivers meals for anyone who orders them as well as some “pay as you go” meals that can be purchased via Venmo and taken immediately. Below are two of the options:
Community Notes: Happy Birthday Robin, Kai and Dan E!
Complete 15-12-9-6-3 reps for time of: deadlifts (225/153#) and burpees over barbell. Time cap = 8 minutes.
Row 500/400m for time.
WOD Notes: Choose a pull up modification that will let you get 8 or more pull ups in a row. That can mean banded pull ups, bar rows, or anything else! Choose a deadlift weight that will let you complete each round in 3 sets or fewer. Row fast! There will be built in rest between the 3 components of the workout.
Nutrition Notes: The game is on! Two days ago, we recommended that you take note of cravings and challenges you might face during this challenge. Now what do you do about it? Take 5 minutes tonight to think through the following day and come up with a plan for how to handle those tougher situations. Perhaps you plan a snack at an opportune time. Maybe you brush your teeth early in the evening as a cue to not continue snacking into the night. Whatever your challenge, you’ve got the ability to overcome it as long as you have a plan in place!
Max wallballs (20/14# to 10/9′) in remaining time.
Rest 3 minutes and repeat for a total of 3 rounds. Record 800m run time and wallballs completed each round.
WOD Notes: Ideally you should be left with 1 to 2 minutes to complete wallballs in each round. Feel free to scale to 400m or 600m runs accordingly.
Nutrition Notes: We’re 1 day away from the start of the nutrition challenge! At ICA, we are almost always performance driven. As such, we start and end each nutrition challenge with a fun test workout. On Wednesday, this will be the workout of the day for all classes. Even if you aren’t in the challenge, show up for this fun workout!
As far as metrics go, you can track your performance in SugarWOD and hopefully you can see some positive changes as the result of a month of improved eating. If you’re interested in tracking other metrics, consider tracking:
Bodyweight (we recommend weighing in once a week)
Measurements (often at your waist, hips, bicep, thigh)
Pictures – A front and side view picture can help you see the differences made as a result of all your hard work!
WOD Notes: It is time for one of our annual benchmarks! If you are looking for a variation of Grace, consider double Grace, heavy Grace, cluster Grace or any other variation.
Nutrition Notes: With the challenge starting on Wednesday, take the next two days and figure out these two pieces of information:
1) What will your morning routine look like? Do you have 1 or 2 or 3 go to breakfast options that you think will be a good start to your day? Can you find a way to enjoy coffee without adding sugar or perhaps with a reduced amount? Try a couple options out over the next two days. My favorite breakfast is listed below:
Red cabbage (1/4 cup, you can buy this pre-shredded) + 1 sliced up chicken sausage heated up in a pan. Then pour in 2 eggs + 1/2 cup egg whites scrambled. Then make up 1/2 cup (measured dry) oatmeal. Mix in 1/2 cup frozen blueberries and 1/2 cup frozen strawberries and 1 tablespoon chia seeds. This is my favorite meal of the day! Macros ~ 47C/20F/49P
2) When do your cravings hit? Is it mid morning between breakfast and lunch or is it after dinner? Start to take note of the cravings. If you’re aware of when they hit, they are often easier to deal with! More on this at a later date.
WOD Notes: If the barbell is very uncomfortable on the glute bridges, consider using a wreckbag and potentially doing 1 leg at a time!
Nutrition Notes: What does a typical day of eating look like for Level 1 (food quality)?
Breakfast – 2 to 4 eggs, sauteed spinach, oatmeal with some frozen berries
Elevensies (or snack, if you’re not a Hobbit fan) – some deli turkey, a banana, some nuts
Lunch – come reheated chicken thighs (prepped from the weekend), apple + almond butter, carrot
Dinner – pork tenderloin sliced thin and pan seared, rice and a side salad or some steamed broccoli
There are many variations on this plan but it is a solid starting point. You may prefer to add in some Greek yogurt and berries for the midmorning snack or maybe you like salads for lunch. The goal is to get high quality foods every time you eat!
Our annual fall nutrition challenge is finally here! See details below:
What is it? It is a chance for you to dial in your eating after a summer that may or may not have consisted of BBQ, adult beverages or other tasty choices. Each year, the majority of our gym comes together to challenge ourselves and each other to make some positive changes to our eating.
When is it? This year the challenge will span 4 weeks from Wednesday, Oct 13 to Wednesday, Nov 10.
How do I sign up? Great question! You can sign up by adding your name to this spreadsheet and selecting the version of the challenge in which you plan to partake. From there, all you need to do is show up for the Nutrition Challenge Test on Wednesday, Oct 4 and the Re-Test on Wednesday, Nov 10.
How much does it cost? Participating in the challenge comes at no cost! You can add a pre and post InBody scan (cost = $50) by finding a time that fits your schedule and signing up on the second tab on the same spreadsheet.
The Challenge:
We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.
To the left is our very own food pyramid that provides an overview of our nutritional philosophy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals and unique metabolic needs. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy such as yogurt or cottage cheese.
When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For this challenge, you’ll choose what step you are ready for, and you’ll follow it for the entire challenge.
Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid gluten and added sugar as much as possible. There is no need to measure amounts, but please be reasonable! (For instance, eating an entire bag of nuts in one sitting or 2 cups of rice with your Chinese food is not recommended…)
Food Quantity – Phase 1: The Plate Method. This introduces the concept of controlling the overall quantity of food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
3. Food Quantity – Phase 2: Macro Diet. Eat a very specific amount of protein, carbohydrates, and fat each day (aka the Macro Diet). We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and commitment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.
If you have questions specific macros to follow, please reach out to us ASAP!
WOD Notes: Today is a perfect skill + conditioning day! Come in to work on some bar muscle up progressions and then get after the row. That 10 second row should be a mind blowing sprint each round!
Reminder: Get your food shopping and prep done this weekend so you can start the nutrition challenge on Wednesday!
WOD Notes: The goal today is to get through as many hang power snatches as you possibly can without breaking rhythm. Once you drop the bar, immediately transition to handstand push ups. Choose a HSPU modification that will let you get between 10 and 25 reps in the first round. Rest the remainder of 5 minutes and begin again!
WOD Notes: Choose a weight today that will allow you to go unbroken the whole way! The double under work can consist of working toward your first double under, a new PR set of double unders or maybe backwards DU or triple unders!
WOD Notes: Ideally, each movement should take less than 2 minutes throughout the entire workout. If your first round takes longer than 10 minutes, consider cutting the gymnastics reps in half for rounds 2 and 3 in order to complete the work!
Schedule Notes: This Friday afternoon’s schedule has been altered to 4:30 and 5:30 pm classes with celebrity coach Kehl! There is no open gym at 3:00. Next week will be back to normal!
WOD Notes: This rep scheme ends up with a total of 75 burpee box jumps and 15 rope climbs. If you know either one of these movements can stop you in your tracks, consider scaling the BBJ to 60% reps (15-12-9-6-3) or the rope climbs to 1 or 2 per round.
WOD Notes: Choose a DB weight that will let you string together sets of 5 even when tired. For T2B, you can scale to hanging knee tucks, toes to post or any other challenging ab exercise!
Reminder: Come on out to our 10th anniversary party in the parking lot! Show up around 4:00, cornhole starts around 4:30!
WOD Notes: The goal today is to open up around 50% of your 1 rep max clean and add weight every 3 to 5 minutes. If you’re feeling great, you could end around 90% of your 1 rep!
Start a new round every 4 minutes. Record reps and row time each round.
WOD Notes: The goal today is to go steady, controlled reps on the bench and as soon as you’re done, rush to the rower and SPRINT 250/200m. Work on top end speed with good form!
Community Notes: If you’re around on Oct 23, check out the Citizen’s Advocacy 5k and 10k run! Every year we have some athletes run at this downtown event and it’s always a blast. For more information, click here.
WOD Notes: This is an annual benchmark and one you don’t want to miss! If classes are big enough, we’ll use counters to keep you motivated and on track. Compare to 210926.
Community Notes: Happy birthday Kevin Kerwin!
Event Notes: Only a few days until our 10th anniversary celebration! The party starts at 4pm this Saturday. If you signed up for the cornhole tourney, please arrive before 4:30pm so we can organize teams and get started!
WOD Notes: Shoot for your opening set of OHS to be around 65% of your 1RM with a possibility of 85 to 90% on the final set if you’re feeling great! If you don’t love overhead squats, feel free to come in for back squats or front squats. When it comes to the 800m run, this is a benchmark so run fast!!
The crew from the inaugural Peggy Berman Memorial Pull-up Challenge!
Workout of the Day
Complete 20 rounds for time of:
8 push ups
8 box jumps (24/20″)
8 Russian kettlebell swings (AHAP)
Time cap: 22 minutes
WOD Notes: With 20 rounds and a 22 minute cap, you’ll need to pick scales that allow you to keep moving even when tired. The first several rounds should take well under a minute, and push ups should be completed in 1-2 sets for at least the first 10 rounds. If you love Russian KBS, this is your chance to go heavy! Choose a weight where you can do all 8 unbroken, even when tired.
Nutrition Challenge Notes: Mark your calendars for the Fall Nutrition Challenge, which will start Wednesday, October 13 and run 4 weeks, until November 10.
WOD Notes: Pick a weight for front squats that will allow you to go unbroken for a round or two. After that, it may take 2 or 3 sets to finish out the 15. The run should consistently take less than 2 minutes. Adjust the distance accordingly!
WOD Notes: Shoot for starting around 75% of your 1RM on the first set and aim to hit around your 1RM at set 6. If you feel great, you can try for a PR on set 7!
WOD Notes: C2B pull ups and HSPU should take ~60 to 90 seconds in round 1 and ideally not take longer than 2:30 in any round. Choose a double under option that will take less than 1 minute when tired.
At the 12 minute mark, complete 3 rounds for time of:
10 power cleans (135/93#)
15 burpees
Time cap = 22 minutes.
WOD Notes: The power snatches and power cleans should be completed in sets of 1 to 5 reps. Choose a weight for snatches that will be challenging but will let you practice solid form!
WOD Notes: Choose a wallball weight/height that will give you a shot at 40 in a row. If you miscalculate and end up with fewer than 25 reps in the first set, switch to a lighter ball for the second!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out! This is the last day to RSVP!
Congrats to Kevin, Ricky, Kelsey and Reese on crushing the workouts at the Collective Cup competition this weekend! ICA had the top male and top female team!
Workout of the Day
Complete 3 rounds for time of:
21 box jumps (24/20″)
15 deadlifts (225/153#)
400m run
WOD Notes: Choose a deadlift weight and style (sumo and/or elevated) that allows you to complete each round in 1 to 3 sets. This is a chance to work on setting your back beautifully while fatigued so fight for a good position!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out and RSVP by this Wednesday!
WOD Notes: The ring dips and TGU today are not designed to be executed at high speeds but instead should be focused, controlled efforts. In light of this, try to hold an uncomfortably fast pace on the row each time you get to it! If TGU don’t feel good for you, a manmaker with 2 DBs would suffice quite well!
Anniversary Notes: If you didn’t see this POST on our anniversary party coming up on Oct 2, check it out and RSVP by this Wednesday!
We hope you can join us on Saturday, October 2, to celebrate the 10 year anniversary of ICA! Our original plan was to rent out the 2nd floor at the Great American Pub, but due to elevated rates of COVID we’ve decided to move the party outside, on our home turf… at ICA! Please read the details below and RSVP by this Wednesday 9/22 so we know how much food to order!
Date: Saturday October 2, 2021
Time: 4pm – ?
Who: All ICA members and guests (former members welcome too!)
Where: 1041 W. Bridge St., Phoenixville
Details: We’ll have a DJ and food (BBQ), plus face painting and an inflatable slide for the kids (and kids at heart)! Starting at 4:30pm there will be a single-elimination cornhole tournament! Members and guests are welcome to BYO alcoholic beverages and any yard games to share. We definitely need more cornhole sets, so let us know if you have one we can borrow!
RSVP: By Wednesday September 22, by adding yourself to this spreadsheet. Please indicate the total number of guests and whether you want in on the tourney!
WOD Notes: It’s a great day to test a heavy front squat! The goal should be to open up around 70-75% of your goal 1 rep front squat and build over the 7 sets.
WOD Notes: This benchmark comes around only once a year, and it’s going to be a beautiful day for a run! Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare run to 180922.Compare row to 180829.
WOD Notes: Ideally each round should take 60 to 90 seconds so that you’ve got enough time to rest before the next round. The cap for any one round should be 2 minutes.
Fight Night Notes: This Saturday night (Sep 18), we’ll show the Heppner/Bridges and Hafthor/Larratt boxing matches outside at the Warnek house (complete with bonfire). The live event takes place earlier in the day but we plan to start streaming around 8 pm. Come by anytime after 7:30! Additional details (including address) are on the ICA Community Facebook page or text John at 717 572 3994.
WOD Notes: Pick a KB heavy enough to be very challenging but that should still allow you to go unbroken.
Community Notes: This Friday will be Coach EQ’s last day of coaching at ICA! Since EQ came to our community 7 years ago, she has had a daughter, another daughter and for good measure, another daughter (reminds me of someone else…) Three small children paired with recently moving out of Phoenixville added up to her deciding to step back from coaching. If you’re available, come out to the 5:00 pm on Friday to see her off!
Event Note: We have another local event to share! CrossFit Delaware Valley is hosting their ALL Y’ALL competition on October 16, 2021. Mixed gender teams of 2 can choose from 3 inclusive divisions: Rx, Scaled, Hybrid (one RX athlete and one scaled athlete). Details on the Facebook Event Page!
WOD Notes: Back squats should be completed in 1 to 3 sets per round and may be taken from the rack. Each set of strict pull ups should ideally take 1 to 2 minutes. If you’re a strict pull up machine, consider adding some weight to your pull ups!
WOD Notes: Choose a run or row distance that will take less than 12 minutes. The scale for muscle ups today will be 2 or 3x push ups or jumping muscle ups. The goal should be to run uncomfortably fast and then move steadily through the work inside. The muscle ups should take less than 2 minutes/round in order to stay on pace.
CrossFit Mainline is bringing back the Amazing Race, this November 20. Teams of 4 will complete challenging workouts through-out a one mile course at the Elmwood Park Zoo! Early bird ticket access (20% off) is available to anyone who registers before October 1st. Additional details and to register: https://www.eventbrite.com/e/the-amazing-race-of-2021-tickets-168968658807
WOD Notes: The goal today is to build steadily over the course of 6 sets of deadlift. A reasonably plan would be to start around 70% of your 1RM and finish around 85-90%.
Many of our long-time members were fortunate to know Peggy, who was an ICA member from 2012-2016. We have many amazing memories of Peggy, but one stands out above the rest. In 2013, she set a goal of doing 50 strict pull ups in 30 minutes on her 50th birthday. On Saturday, September 21, 2013, she came into Open Gym and knocked out all 50. (As luck would have it, the workout of the day had another 50, which she proceeded to crush as well.)
Peggy passed away tragically last November in a car accident. As we approach her 58th birthday, we’re honoring her life and memory with the introduction of the Peggy Berman Memorial Pull-up Challenge. The goal is to complete 50 strict pull ups in 30 minutes. Anyone 50+ years old who completes the challenge (Rx) will get their name on a plaque that will hang in the gym.
We’re hosting the inaugural challenge on Sunday, September 26, at 11:00am. We hope you can join us! There is no charge for this event, but please register in Wellness Living so we know how many to expect.
If you can’t make it on 9/26, don’t worry! This will be an on-going challenge that you can complete any time. (Video evidence or coach observation will be required to get on the plaque!)
WOD Notes: Choose a wallball weight that will let you have a chance at a couple of rounds unbroken. Choose a c2b pull up scale that will let you really fight for the last bit of range of motion whether it is ring rows or banded pull ups.
WOD Notes: This workout was created by coach Dave to be completed 5 years ago (the 15th anniversary of 9/11) and has been modified for class logistics purposes. The 2977m represent the number of lives lost in the attack on the World Trade Center. One partner will be working at a time while the other rests.
Schedule Notes: We added an 11am class for tomorrow so everyone who wants to has a chance to complete this special tribute WOD!
WOD Notes: As you fatigue in the later sets of bench today, be sure to keep a slow and consistent motion. Try to avoid bouncing the bar off your chest!
WOD Notes: The runs today are designed to land in the 3 to 5 minute range. This is a great day to practice double unders! Choose a rep scheme that lets you finish in under 2 minutes in the later rounds. If your double unders are inconsistent, consider 2 minutes of double under attempts per round!
Community Notes: Happy Birthday BWat and Coach Heather!
Shachar working on outdoor Nancy when the power went out!
Workout of the Day
Complete for time:
4 rope climbs
20 box jump overs (30/24″)
3 rope climbs
20 front squats (135/93#)
2 rope climbs
20 floor wipers (135/93#)
1 rope climb
20 power snatches (135/93#)
WOD Notes: The most challenging barbell movement today should be the power snatches. Choose your weight such that you think you can complete the 20 reps in under 4 minutes without risking failure. If you don’t love power snatches, power cleans are always an option!
WOD Notes: Choose a weight for hang clusters that will allow you to perform most, if not all of the rounds unbroken. Try for fluid cycling of the barbell today! Adjust the burpees to a number/style that will let you finish the early rounds in < 30 seconds.
Schedule Notes: There are 3 classes tomorrow: 8:00, 9:00 and 10:00 am.
Complete the following row intervals, each for time:
250/200m
500/400m
750/600m
1000/800m
750/600m
500/400m
250/200m
WOD Notes: In class, we’ll kick off an interval on the 0, 2, 5, 10, 17, 22, 25 minute marks. Scale distances such that you always get at least 1 minute of rest.
WOD Notes: For the back squats, start around 60-65% and build up to a max, usually in the 80-85% range. For the tabata handstand holds, this is harder than it looks on paper! The handstands can be performed against the wall or freestanding; on the floor, dumbbells, or parallettes; or sub a wall climb hold or ring plank hold. If you don’t feel good being on your hands, you can hold DBs, KBs, or a plate overhead!
Social Note: Tonight (Saturday) we’ll be showing a movie in the parking lot! Current plan is to watch “Resurgence,” which is about the 2020 CrossFit Games. Meet in the parking lot at 7:30pm. BYO chairs, blankets, and snacks! All are welcome. Guests too!
Schedule Note: On Monday 9/6 (Labor Day), we’ll have a modified schedule, with classes at 8:00am, 9:00am, and 10:00am. All other class times and Open Gyms are canceled that day.
WOD Notes: Choose a squat variation (front, back or overhead) and weight that will give you a legitimate chance at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!
*Weather Note: The gym lost power due to Ida. There’s also some clean up that needs to happen before classes can run safely. As such, ALL MORNING CLASSES ARE CANCELED. We’ll update Wellness Living around 10am to let you know if the 12pm class is on. (We’ll give approximately a 2-hour heads up for evening classes too.) Continue to sign up for your preferred class time so you will get an email if we need to cancel. Thank you for your understanding!
*Reminder: We post an at-home version of every daily WOD! If your class was canceled, give the at-home version a try and let us know how it went!
Pugh and Dries firing through snatches!
Workout of the Day
AMRAP in 20 minutes of:
3 deadlifts (345/205#)
10/8 toes to bar
15 push ups
WOD Notes: Choose a deadlift weight/technique that can be done consecutively without regripping each round. If you’re working toward a more efficient deadlift, feel free to elevate the start position by propping the bar on top of plates or switch to sumo if you know it feels better. Push ups and toes to bar should be done in 1 or 2 sets for the first couple rounds. Adjust reps/movements accordingly!
WOD Notes: For the hang power cleans in the AMRAP, focus on every rep being sharp and beautiful. Get your elbows around in a hurry and try to drop to a consistent depth on the catch.
WOD Notes: Ring muscle ups can be scaled to 10 jumping muscle ups + 2 ring dips or 20 pull ups + 10 ring dips. Ideally the first set of muscle ups should take less than 3 minutes and the second set should be less than 5.
Start a new round every 4 minutes. Time cap for each round = 3 minutes.
WOD Notes: The goal today is for each movement to take less than 45 seconds. Choose a weight that will give you a shot at unbroken thrusters for a couple of rounds and snatches should be done in sets of 5 or more. SugarWOD will calculate your average time across all 5 rounds today.
Congrats to our July and August 1 year anniversary members!
Workout of the Day
EMOM for 20 minutes of:
1 snatch balance
WOD Notes: The goal today is to increase in weight every 3 to 4 sets. If you typically land in a split snatch or power snatch, that can certainly be your landing position today as well!
WOD Notes: The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!
WOD Notes: One partner will be working at a time on KB swings and you’ll work toward 150 cumulative reps (not 150/person) to start and end the workout. Both partners will run at the same time but the wreckbag does not need to be shared evenly. If your partner loves running and you don’t so much, hand that bag off!
WOD Notes: The C2B pull ups should take between 90 seconds and 3 minutes each set. Choose a weight for snatches that will allow you to complete 4 sets of 10 (if not larger sets).
WOD Notes: Each movement in this workout should ideally take less than 2 minutes per round. Consider dropping the run or row distance accordingly. The intent today is to go out at a steady pace and see if you can increase speed in round 3!
At the start of each minute, complete 12 air squats.
WOD Notes: Choose a number of air squats that allows you to have your hands on the bar by the 20 second mark of each minute. If you’re a proficient power cleaner, shoot for ~75% of your 1RM. If you’re not sure what your 1RM is, pick a weight that you’ll drop after each rep and ideally get 8-12 reps in the first minute. You should never get fewer than 4 in any minute!
Continue adding 3 reps each round until time expires.
WOD Notes: The scale for muscle ups will be either 25 pull ups (banded or otherwise) and 25 push ups or jumping or kneeling muscle up transitions + 5 second ring support holds. There will be a rest between the end of the muscle ups and the start of the AMRAP. Choose a deadlift weight that will allow you to go unbroken through the set of 9.
WOD Notes: Come in for this high skill, high exertion metcon! If pistols aren’t in your arsenal yet, you can work toward them by way of pistols to a box, with a band, weighted step ups or weighted lunges.
5 power snatches (touch and go, 60% 1RM hang snatch)
WOD Notes: If dropping into a full squat on the hang snatch doesn’t feel good, modify this to a hang power snatch or a hang clean. If you think the accessory work looks a lot like Isabel, you’re right! The goal should be efficient cycling of a barbell and a moderate to heavy weight.
Community Notes: Happy Birthday to Tracy, Zoe and Coach Zhu!
WOD Notes: Today is an ICA classic!! 200 burpees is the goal but there are many scaling options. You can go to 100 or 150 burpees or treat it as an AMRAP in 15, 20, or 25 minutes. If you know burpees don’t feel great on your joints, consider a 200 cal ski or row. No matter how you slice it, this is a fantastic conditioning day for your body and mind.
If you’re looking for some strategy for attack, the following have worked (varying levels of) well over the years:
EMOM of 5, 10 or 15 burpees.
20 easy sets of 10 with a short break in between.
Try for unbroken (but steady).
Sprint the first 30 and coast from there (wouldn’t totally recommend this one).
GYM RECORDS: Kelly Goldston – 11:01 (2020), Kevin Witchey – 11:07 (2020)
WOD Notes: Partners will both run at the same time. For the reps in the gym, one partner will work while the other rests. Switch as often as you like and reps do not need to be split evenly.
Then complete 5 sets of 10 pulls on the rower for max distance.
WOD Notes: Sets of 10 on deadlifts can be very challenging. Focus hard on making each rep beautiful. For the row, you’re shooting for the most powerful and aggressive strokes you can while maintaining your usual stroke rate.
Complete a 25 ft handstand walk between each round.
WOD Notes: Come in to work on some gymnastics! If you are not yet able to handstand walk, we’ll be working on headstand and handstand holds as well as some drills to help improve your balance while inverted.
WOD Notes: This metcon is designed to be fast paced! Choose a weight that will allow you to complete the first 2 or 3 rounds unbroken. Double unders should take less than 1 minute even when tired.
Then take 10 minutes to work on inversions and levers from the rings.
WOD Notes: The bench press today should happen around 75% of your 1 rep max. If you feel great, you may be able to push a little heavier but it should not be a max effort. The goal is to keep your form perfect and slow down the lift!
Big thanks to everyone who came out for our 31 Heroes event this weekend!
Workout of the Day
Complete for time:
1 mile run
Rest 3 minutes then 4 rounds of:
10 overhead squats (95/63#)
15 pull ups
10 bar-over burpees
WOD Notes: This is a two-part workout, but you only record the total time. When you finish the run, check the clock, give yourself 3 minutes rest, and then start the 4 rounder. There will be a 25 minute cap for this workout.
Complete 50 double unders and 10 box step ups after each set (not for time)
WOD Notes: The goal today should be to hit your first set of 5 push jerks at ~60% of your 1 rep max and build steadily to shoot for ~90% on the final set of 2. The double unders in between sets are intended to be skill work. Try to do them unbroken if you can! They should take less than 40 seconds. If you are working toward double unders, today is a great opportunity to practice in a “not for time” setting!
Community Notes: We moved the date for our 10th anniversary celebration! It will be the evening of Saturday, October 2nd at the Great American Pub.
Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough!
“31Heroes – Workout to Remember”
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs
Box jumps
Event Details: For full event details, head on over to our Event Page! A few highlights:
The gym officially opens at 7:30am; feel free to arrive earlier if you want to help set up.
Opening announcements are at 8:15am and the first heat kicks off at 8:30. Heats and teams can be found HERE.
There is no coach-led warm up today! Please show up well before your heat time to meet with your team and get warmed up. We’ll have a warm up area outside.
BYO folding chairs, canopy tents, adult beverages, favorite snacks, yard games, etc to create a “tent city” in the parking lot!
Our parking lot will be blocked off for safety of our runners and spectators. Park along Jefferson Street or in any of the lots highlighted below.
Regardless of your heat time, meet us in the parking at 9:45am for the group photo!
Thank you for 10 amazing years, ICA! We are grateful for each and every one of you, and hope to be part of your fitness family for years to come! #ICAstrong #ICAfitfam #fitforlife
A trip in the way-way-back machine: our original gear selection!
Workout of the Day
AMRAP in 15 minutes of:
5 burpee broad jumps
20 DB reverse lunges in place (35/25#, 2 DBs)
10 toes to bar
WOD Notes: Choose a weight that will let you complete 20 lunges in a row for several rounds. Toes to bar should take less than 1 minute through most of the workout.
WOD Notes: Twelve sets of back squats could be classified as a lot! Shoot for weights starting around 60% and ending around 80%. These lifts will occur on a 2 minute clock so it should not turn into a 3 rep max but instead focus on perfect, heavy, challenging reps.
Teams and Heats are posted HERE. If we need to make any changes beyond this point we’ll email your team directly!
We have several teams of 5 this year. Two athletes will pair up and move together from station-to-station. Take turns on the thrusters, box jumps, and rope climbs (e.g. alternate every few reps).
We encourage folks to show up early and stay late to cheer for other heats! Due to increasing rates of COVID, spectators are encouraged to spend the majority of their time outside, cheering for your friends during their 200m run. BYO tents, chairs, snacks, etc, to create a party in the parking lot!
The 2019 31Heroes Crew!
Mark your calendars for our 11th Annual 31Heroes Fundraiser on August 7, 2021!
10 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.
Fundraising / Donations
In 2016, ICA was the top fundraiser in the world!! Every year since 2011 we’ve been in the top 5. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:
Donate directly to our team page HERE. A $31 donation (or more) gets you a 31Heroes t-shirt, shipped to you by the 31Heroes organization.
Make even more of an impact by signing up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
Make a donation in person at the live event (no t-shirt or prizes).
While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on August 7!
The WOD
In teams of 4, complete as many reps as possible in 31 minutes of:
200m sandbag run
Thrusters
Rope climbs
Box jumps
WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping. When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 6 reps counts as 1 rope climb.
All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.
Registration
ONLINE REGISTRATION CLOSES JULY 31st to give us time finalize heats and teams!
Please establish your 4-person teams in advance of the event. Each participant should register individually (HERE) to ensure we have waivers for each participant. Guests from other CrossFit boxes are welcome and encouraged to participate!
For non-ICA members, please email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
For ICA members, we will have sign up sheets at the gym (one for each Level). Please list your team, partial team, or sign up as a free agent no later than July 31.
We will release heat assignments a few days before the event.
Schedule
7:30 – Gym opens
8:15 – Opening Remarks
8:30 – Heat 1
9:10 – Heat 2
9:45 – Group Photo in the Parking Lot
10:00 – Heat 3
10:40 – Heat 4
11:15 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages!
Parking
The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.
We can’t wait to workout, fundraise, and celebrate with you all!
Rest 3 minutes and repeat for a total of 5 rounds.
WOD Notes: Today is designed to be a sprint interval! Choose a rope climb version that will allow you to get to the rower in less than a minute for the first several rounds.
Community Notes: Happy Birthday Brian G and Elissa!
WOD Notes: Try to keep the runs to under 2 minutes and modify to 250m as needed. Choose a KB weight that gives you a chance at completing the first round in 1 or 2 sets. There is nothing to slow you down today!
We officially opened our doors on August 1, 2011… making today ICA’s 10th anniversary! We are honored to have reached this milestone! Thank you to our members – past and present – for believing in us, trusting us with your health and fitness, and making ICA the amazing fitness community it is today. Your hard work and enthusiasm inspires us to be better every day. Here’s to another decade of fitness and fun!!! #ICAstrong #CrossFit #10yearaffiliate #ICAfitfam
1 year anniversary2 year anniversary3 year anniversary4 year anniversary5 year anniversary6 year anniversary7 year anniversary8 year anniversaryNo group photo in 2020… but here’s a reminder of our 104 at-home WODs that you all crushed that summer!
food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
