Workout of the Day

Complete for time:

• 1000m row
• 50 thrusters (45/33#)
• 30 pull ups
• 750m row
• 25 thrusters 
• 15 pull ups 
• 500m row
• 15 thrusters
• 9 pull ups

Time Cap = 20 minutes.

WOD Notes:  This workout is an extended version of the benchmark “Jackie,” and it’s a doozy! It was originally programmed on CF.com on 211209. If performing strict or banded pull ups, shoot for a 15-10-5 rep scheme.  Ideally the thrusters should take less than 3 sets in the first round.

Holiday Adopt-a-Family: Thank you to everyone who has donated gift, gift cards, and cash for our adopted family! This is the final call for items – we’ll be picking everything up from ICA tomorrow (Monday) around 4:30/5:00pm so we can get it organized and ready for drop off on Tuesday morning.  We truly appreciate everyone’s generosity!!

Workout of the Day

Shoulder Press 2-2-2-2-2-2

Then complete NFT:

• 50 floor wipers (70% 2RM shoulder press)

WOD Notes:  Try to hit 90% of your 1RM shoulder press by the 4th set of presses.  From there you can either stay put or if you’re feeling great, you can increase!

Workout of the Day

“12 Days of Christmas – 2021 Remix”

• Day 1 – Push jerk (115/73#)
• Day 2 – Front squats (115/73#)
• Day 3 – Hang power cleans (115/73#)
• Day 4 – Deadlifts (115/73#)
• Day 5 – Strict pull ups
• Day 6 – Burpees
• Day 7 – Wallballs (20/14# to 10/9′)
• Day 8 – Medball sit ups (20/14#)
• Day 9 – Medball cleans (20/14#)
• Day 10 – Push ups
• Day 11 – Toes to bar
• Day 12 – Power snatches (115/73#)

Time Cap = 40 minutes.

WOD Notes:

1. You do the workout like you sing the song. Round 1 you do Day 1 (push jerk). Round 2 is Day 2 + Day 1  (2 front squats + 1 push jerk). Round 3 is 3 hang power cleans + 2 front squats + 1 push jerk… etc.  It would be a great idea to show up with this workout written down so you don’t have to reference the whiteboard repeatedly!
2. If you’d like to shorten the WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
3. Wear your most festive holiday outfits and ugly sweaters!!!!
4. If you haven’t made it to the final round (12 down to 1) by the 27 minute mark, consider skipping ahead to it.  That way you definitely get a shot at all the movements!

Community Notes:  Happy Birthday Julie G and Rob R!

Event Notes: We’re excited to offer a group climb at PRG in Oaks on Friday, Dec. 31! We have a group reservation from 1:00-3:00pm and we can take up to 12 people.  (Technically we can take 16… but the Warnek clan is taking 4 spots!) Cost is $25 and includes 2 hours of climbing, rental harness and shoes, and staff support (belaying). Kids are welcome too! Reserve your spot – and pay – in Wellness Living!

Workout of the Day

Complete for time:

• 20 back squats (225/153#)
• 40 toes to bar
• 60/40 cal row

WOD Notes:  The back squats should ideally happen in 1 to 3 sets and may be taken from the rack.  Ideally the toes to bar should take between 90 seconds and 3 minutes.  Crush that row!

Workout of the Day

AMRAP in 15 minutes of:

• 250m run
• 15 KB swings (70/53#)

WOD Notes:  Choose a KB that will let you complete the first round or 2 unbroken.  Rounds after that should be very difficult to complete!  If you prefer Russian swings, complete 25/round.

Community Notes:  Happy Birthday Tim F.!

Workout of the Day

Front Squat 2-2-2-2-2-2

Then complete 3 rounds NFT:

• 15 calf raises
• 20 KB front rack split squats (10R/10L)

WOD Notes:  Aim for your first set to happen around 70% of your 1 rep max and gradually build in weight.

Workout of the Day

Complete for time:

• 5 handstand push ups
• 25 double unders
• 10 handstand push ups
• 50 double unders
• 15 handstand push ups
• 75 double unders
• 20 handstand push ups
• 100 double unders
• 15 handstand pushups
• 75 double unders
• 10 handstand push ups
• 50 double unders
• 5 handstand push ups
• 25 double under

Time Cap = 20 minutes.

WOD Notes:  Choose a handstand push up option such that the longest set takes less than 2 minutes.  Ideally the same time domain is true for double unders!

Community Notes: Happy Birthday JZ and Shayan!

Workout of the Day

“DT” 

Complete 5 rounds for time of:

• 12 deadlifts (155/103#)
• 9 hang power cleans (155/103#)
• 6 push jerks (155/103#)

Time Cap = 12 minutes.

WOD Notes:  We will run this workout in 2 heats so you can have a counter to get you through!  Choose a weight that will let you complete the hang power cleans in 1 set for the first round or two.

Community Notes:  Happy Birthday Lacey!

Holiday Adopt-a-Family: Every year, ICA adopts a local family in need to help make their holidays special! If anyone would like to help out by donating gifts for the family, please check out their wish list and add your name next to your desired item!  You can also donate cash that we will use to purchase gifts and gift cards. Please know there is no pressure to contribute! We’ll fill in any and all gaps to make sure the family gets the items they desire. Donations need to be dropped off at ICA by 5:00pm on Monday, December 20, so we can bring them Orion Communities on December 21st. Thank you!

Workout of the Day

Hang power snatch 3-3-3-3-3

Hang squat snatch 3-3-3-3-3

WOD Notes:  If a hang squat snatch is not a viable option for you, perform hang split snatches for the second portion.

Community Notes:  Happy Birthday Dana M!

Schedule Notes: Meet at 11:15am at the Lock 60 recreation area to join us for our first hike/run of the Winter Trail Series! Kids and guests are welcome too!

Workout of the Day

With a partner, complete 3 rounds for time of:

• 400m run
• 80 wallballs (20/14# to 10/9′)
• 8 rope climbs

WOD Notes:  Partners will run the 400m together each round but will work one at a time indoors.  The reps do not need to be split evenly!

Workout of the Day

Complete 5 rounds, each for time of:

• Burpees
• Box jumps (24/20″)
• Hang power cleans (95/63#)

The reps for the 5 rounds will be 24-21-18-15-12 reps respectively.  Start a new round every 6 minutes.

WOD Notes:  Choose scales so that the early rounds take less than 4 minutes to complete.  When you get to the 15 and 12 rounds, this should be an all out sprint!

Community Notes:  Happy Birthday Mike C!

Workout of the Day

Deadlift 1-15-1-10-1-5-1

WOD Notes:  Aim for your 4 singles to be in the 90 to 100% range of your 1RM.  The sets of 15/10/5 should be around 50/65/80% respectively.

Community Notes:  Happy Birthday Jason V!

Workout of the Day

Complete 4 rounds for time of:

• 500/400m row
• 20 toes through rings

Time Cap = 16 minutes.

WOD Notes:  The goal today should be to hold an uncomfortably fast pace on the row and give everything you can to gradually decrease your splits each round.

Workout of the Day

Complete 5 rounds for reps of:

• Max consecutive thrusters (95/63#)
• Max consecutive strict pull ups 

Rest ~2 minutes between rounds.

WOD Notes:  Choose scales that let you get 10-25 reps of each movement for the first 2 or 3 rounds.  After that, results may drop off precipitously…

Community Notes:  Happy Birthday Jose and Megan V!

Workout of the Day

Bench Press 8×2 (85%)

Then complete:

• 3x10R/10L one-arm DB bench press (heavy)

WOD Notes:  The goal today is to warm up to a heavy lift and stay there across all 8 sets!

ROWvember Notes: Congrats to the following athletes who completed and logged all ten workouts from our ROWvember challenge. We had a record 29 athletes complete all of the workouts! If we missed you, please let us know. Please see Ricky, Kevin, or John to redeem your prize!

Workout of the Day

Complete 21-15-9 reps for time of:

• Deadlifts (275/183#)
• Ring dips

WOD Notes:  Choose scales for today that allow you to complete each round in 3 to 4 sets!

Workout of the Day

“Partner Andi”

With a partner, complete for time:

• 100 hang power snatches (95/63#)
• 100 push presses (95/63#)
• 100 sumo deadlift high pulls (95/63#)
• 100 front squats (95/63#)

WOD Notes:  Reps must be completed in order but do not need to be split evenly between partners.  One partner will rest while the other works.  Switch as often as you like!

Community Notes:  Happy Birthday Andrew C!

Workout of the Day

Split Jerk 1-1-1-1-1-1-1

Then complete for time:

• 30 jumping lunges
• 30 wallballs (20/14# to 10/9′)
• 30 jumping lunges

Time Cap = 5 minutes.

WOD Notes:  Aim for your first set of split jerks to be around 70% of your 1 rep max.  If split jerks don’t feel solid for you, consider hitting a push press instead!

Schedule Notes:  Mark your calendars for Saturday, Dec 18 for our annual ICA 12 Days workout.  We’ve modified some of the movements from our original version to create a new and improved 2021 remix!  Be sure to wear the most “festive” outfit that still gives you a shot at working out!

Workout of the Day

Complete (not for time):

• 500m row
• 30 bench presses (65% 1RM)
• 1000m row
• 20 bench presses (65% 1RM)
• 1500m row
• 10 bench presses (65% 1RM)

WOD Notes:  Although this workout overall is not for time, each row is for time! You’ll post to SugarWOD the weight you used on the bench press (main score) as well as all 3 row times (separate scores). The goal for the bench press is to break the sets as needed so you never actually fail.

Community Notes:  Happy Birthday Frank W!

Workout of the Day

Take 10 minutes to work to a heavy 1 rep snatch.

Then AMRAP in 10 minutes of:

• 1 power snatch (165/113#)
• 3 overhead squats (165/113#)

WOD Notes:  Ten minutes will likely not give you time to hit a PR squat snatch but should give you the chance to figure out what is a reasonable weight for the workout!  If snatches and overhead squats don’t feel good, you could either choose to use a lighter weight and hit power snatches with 4 reverse lunges or work with cleans the whole way.

Reminder:  You have until Friday, Dec 3 to finish all the Rowvember workouts to get a sweet sticker!

Trail Series Note: We’re bringing back our winter trail series! Instead of letting old man winter get you down, take it on head first! On Sunday mornings we’ll meet up at the Schuylkill Canal Park’s Lock 60 at 11:15am where we’ll split into a 2 running groups (faster & slower) plus a hiking group. The hike is 2-3 miles and the run is 4-6. We’ll have a group for you no matter what your ability, so all ages and abilities are encouraged to join us!! (Kids too!) This trail series is FREE for all participants, including non-ICA members. For extra motivation, consider registering for the Pretzel City Sports’ Chilly Cheeks (Jan 22) and/or Ugly Mudder (Feb 19) trail races. They’re lots of fun and a great mid-winter challenge. The 8 “training” Sundays are: Dec 12, Dec 19, Jan 2, Jan 9, Jan 16, Jan 30, Feb 6, and Feb 13. Sign up in Wellness Living so we know who to expect! Thanks to Coach Dave, Erin, and Bob for being our fearless trail leaders!

Workout of the Day

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

Then complete 3 rounds NFT of:

• 1 minute plank hold
• 30 banded clamshells (15R/15L)

WOD Notes:  Shoot to start your first set of back squats around 60% of your 1 rep max and plan to build to around 90% by your last set.

Workout of the Day

Complete 8 rounds for time of:

• 35 double unders
• 10 chest to bar pull ups

Time cap = 12 minutes.

Then take 10 minutes to find:

• Max height box jump

WOD Notes:  Choose a double under option that will allow you to complete most rounds in 20 to 40 seconds.  Chest to bar pull ups should take 1 or 2 sets for the first several rounds.

Workout of the Day

Complete 4 rounds each for time of:

• 20/15 cal row
• 20 front squats (115/73#)
• 20 handstand push ups

Start a new round every 6 minutes.

WOD Notes:  Plan your movements today so that the first round will take around 2 minutes and the later round should take 3 to 4 minutes.  It would be a good idea to cap yourself at 4:30 in any given round.

Workout of the Day

Complete 6 sets, building in weight, of the following complex:

• Power clean + hang power clean + hang power clean

Then complete:

• Hang muscle cleans 3×10 (40% of your complex)

WOD Notes:  The goal today is to build to a heavy single of the power clean complex.  Try to keep your footwork consistent as the weight goes up!

Workout of the Day

With a partner, AMRAP in 20 minutes of:

• 50 deadlifts (185/115#) while partner holds a plank.
• 50 toes to bar while partner holds a wall squat.
• 50 box jumps (24/20″) while partner holds a locked out deadlift.

Partners can switch at any time but reps cannot be completed until your partner is in their static hold.

WOD Notes:  Choose a deadlift weight that will let you hit sets of 10 even when tired.  Toes to bar can be modified to hanging knee tucks, toes to post, sit ups or double leg mountain climbers.

Community Notes:  Happy birthday Dan T!

Workout of the Day

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 ring muscle ups
• 10 hang power cleans (155/105#)
• 20 wallballs (20/14# to 10/9′)
• 30 double unders

Time Cap = 50 minutes.

OR

“The Firebird Express”

Complete 5 rounds for time of:

• 400m run
• 10 pull ups
• 10 hang power cleans (115/75#)
• 10 wall balls (20/14# to 10/9′)
• 20 double unders

WOD Notes:  Please arrive 30 minutes before the scheduled class time!  We’ll have a separate room ready for warm up purposes and a coach on hand to help get your modifications set for the workout.  Once we roll into the main room, we’ll kick off the workout within about 5 minutes!

Workout of the Day

Overhead Squat 3-3-3-3-3-3

Then complete 3 rounds NFT of:

• 20 butterfly abmat sit ups
• 40 bicycle crunches

WOD Notes:  If you’re feeling good on OHS, shoot for your first set to be around 60% of your 1RM.  Building to ~85-90% by the final set should be possible.

Community Notes:  Happy Birthday Ed!

Workout of the Day

AMRAP in 15 minutes of:

• 30 DB snatches (50/35#)
• 15 burpee box jump overs (24/20″)

WOD Notes:  Choose a DB weight that will allow you to complete each round in 1 to 3 sets.

Workout of the Day

Complete 21-18-15-12-9-6-3 reps for time of:

• Thrusters (95/63#)

Complete 2 rope climbs after each set.

Time Cap = 20 minutes.

WOD Notes:  Choose a thruster weight that will let you complete each round in 3 sets or fewer.  Rope climbs may be modified to 1/round or a lower height or pull ups (8/round).

Reminder:  We have a revised holiday schedule this week.  See below:

• Wednesday – 7:00 pm is cancelled
• Thursday – Classes at 6:00, 7:00, 8:00, 9:00, and 10:00 am.  Please show up 30 minutes before your class time for warm up.
• Friday – 5:00 am is cancelled,  10:00 am is added.

Fitness Notes:  CrossFit Lock 60 is holding a Deka Strong challenge (a Spartan event) this Saturday.  If interested, you can find out more details HERE!

Community Notes:  Happy Birthday Jess Smith!

Workout of the Day

Sumo deadlift 5-5-5-5-5

Then 3×10 bent over rows (30-40% 5RM sumo deadlift)

WOD Notes:  The sumo deadlifts should be “touch and go” today.  Shoot for just tapping the plates to the ground and immediately lifting back up!

Workout of the Day

AMRAP in 8 minutes of:

• 4 squat snatches (135/93#)
• 4 bar muscle ups

Rest 4 minutes then AMRAP in 8 minutes of:

• 8 snatch grip deadlifts (135/93#)
• 8 ring dips

WOD Notes:  If squat snatches don’t feel good for you, consider power or split snatches or squat cleans.  The main scales for bar muscles ups today will be jumping bar muscle ups or strict pull ups.

Community Notes:  Happy Birthday Andrew Murray!

Workout of the Day

Complete 4 rounds for max reps in 1 minute of: 

• Wall climbs 
• Pistols
• Russian KB swings (70/53#)

Rest 1 minute between rounds.

WOD Notes:  For most people, the intensity in this workout will come by way of consistently moving.  None of the 3 movements are designed to be performed with speed in mind but instead should be technically sound and smooth.  See if you can keep moving for 3 minutes straight each round!

Workout of the Day

Push Press 3-3-3-3-3-3

Then complete in as few reps as possible:

• 100 feet of burpee broad jumps

WOD Notes: The goal on the burpee broad jumps is to be fluid and explosive!  You should strive to start your jump as soon as you feet hit the ground and jump as far as you reasonably can.

Workout of the Day

Complete 5 rounds for time of:

• 10 power cleans (185/123#)
• 250m run

Time Cap = 20 minutes.

WOD Notes:  The run and power cleans should take 90 seconds per round or less each.  Choose a weight that will likely be done in singles but for which there is no risk of failure.

Schedule Notes:  Sign up soon if you’re interested in running The Maren Mile at the Phoenixville track on Sunday, Nov 27.  It’s a great way to test your mile on a flat track and a great cause to support!

Community Notes:  Happy Birthday Allen and Ryan A!

Workout of the Day

“Cindy”

AMRAP in 20 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

WOD Notes:  The goal today should be to get beyond 10 rounds!  Some common scales are to modify pull ups and push ups to 3 and 6 reps respectively or complete ring rows.  If you use bands, make sure it is set up such that you can quickly transition in and out of them!

Schedule Notes:  We’ve got our schedule set for “The Firebird” (our annual in house benchmark) on Thanksgiving day!  We’ll hold 5 classes (6, 7, 8, 9 and 10 am).  Unlike previous years, we’ll have a separate warm up area and we ask that you arrive 20 to 30 minutes ahead of your class time.  A coach will get you warmed up and make sure you have all your scales set so that we can start the workout VERY close to the class start time.  Sign up in Wellness Living if you plan to attend!

Workout of the Day

Front Squat 5-5-5-5-5

Then Tabata:

• Lateral plyo skier hops (20/16″)

WOD Notes:  Choose a box height for the lateral plyo skier hops that let you move dynamically through the rounds.  There should not be a noticeable pause on the floor!

Workout of the Day

Complete 8 rounds for time of:

• 15 box jumps (24/20″)
• 5 push jerks (165/103#)

Time Cap = 16 minutes.

WOD Notes:  Choose a weight today that lets you complete the push jerks in 1 or 2 sets in each round.  The box jumps should ideally take 30 seconds to 1 minute/round.

Workout of the Day

“Open 20.2”

AMRAP in 20 minutes of: 

• 4 DB thrusters (50/35#)
• 6 toe to bar
• 24 double unders

WOD Notes:  We do have a somewhat limited supply of DBs so you may end up with a slightly heavier or lighter set.  KBs would also be an option today! Compare to 191018.

Reminder:  There will be an 11:00 free class completing the workout “Chad” in honor of Veteran’s day this week!  Sign up in Wellness Living if you plan to attend.

Community Notes:  Happy Birthday a day late to Allison S and Lindsay J!

Workout of the Day

Power Snatch 3-3-3-3-3-3

Then complete:

• 3×15 hip banded Russian KB swings (70/53#)

WOD Notes:  The power snatches today are designed to be touch and go reps unless you know it is uncomfortable to lower the bar from overhead.  In which case, drop and reset each rep!

Workout of the Day

Complete 6 rounds, each for time of:

• 20/15 cal row
• 20 wallballs (20/14# to 10/9′)

Start a new round every 4 minutes.

WOD Notes:  Choose scales today that allow you to end in the 1:30 to 2:30 range each round.  It would be a good idea to cap yourself at 3 minutes in any round so that it doesn’t get out of hand!  Choosing a wallball weight/height that lets you complete each round in 1 or 2 sets would be a good idea.

Veteran’s Day Note:  Happy Veteran’s Day and thank you to all who serve!  Coach Ricky will be running a heat of “Chad” this Saturday at 11:00 am for anyone interested.  Sign up in Wellness Living if you’re interested!

Workout of the Day

2021 Nutrition Challenge Performance Re-Test!

1. Complete max consecutive strict pull ups.
2. Complete 15-12-9-6-3 reps for time of: deadlifts (225/153#) and burpees over barbell.  Time cap = 8 minutes.
3. Row 500/400m for time.

WOD Notes:  If you’re part of the nutrition challenge, you should be shooting for the same version of this challenge that you did last time.  Hopefully you have some notes in SugarWOD!  If you aren’t part of the nutrition challenge then do any version of the workout you like!

Workout of the Day

Bench Press 5-5-5-5-5 (1-board)

Then EMOM for 8 minutes of:

• 30 second handstand hold

WOD Notes: A 1-board bench press means you’ll place a piece of 2×4 lumber on your chest which stops the bar just short of full range of motion.  This allows most athletes to work at their “sticking point” in the bench.  For most athletes, it will increase your bench weight by ~5%.  For the handstand hold, feel free to work wall climb holds, A-frame holds or a handstand at a reduced time (15 or 20 seconds).

Community Notes:  In honor of Veteran’s day, we’ll be holding a 90 minute class this Saturday at 11:00 am in addition to the regular schedule.  During this session, we’ll complete the hero workout “Chad” – 1000 step ups for time with a weighted backpack.  If you sign up for this, you can feel free to tackle it with a partner or unweighted.  If you are planning to go weighted, BYO backpack!

Schedule Notes:  Due to low attendance, the 6:00 pm will no longer be offered on Fridays.  The 4:00 and 5:00 pm will be on as usual!

Nutrition Notes:  One more day!  As you round out the 2021 nutrition challenge, consider what lifestyle changes seem sustainable and which will end.  For anyone interested in continuing on with an added level of accountability, we do offer ongoing nutrition counseling.  Reach out to Coach Ricky or John if you’re interested!

Thank you to everyone who came out to support team ICA at the bed races!  Big congrats to Ricky, Kevin, Frank W, Robbie and their fearless(ish) pilot Zoe for winning the race!

Workout of the Day

Complete 2 rounds for time of:

• 400m run
• 30 KB hang snatch (53/35#, 15R/15L)
• 400m run
• 30 KB hang clean and press (53/35#, 15R/15L)

Time Cap = 20 minutes.

WOD Notes:  You can alternate hands as often as you like for the KB work today.  Choose a run distance that will take less than 2 minutes.

Nutrition Notes:  Only 2 days to go!  If you’ve been crushing this challenge the whole way, you may be having some significant cravings by now.  Maybe ice cream or cheeseburgers have been haunting your dreams the past few weeks.  If you are planning to break the challenge with some indulgence, then do it!  I would suggest that you have a plan for that meal.  As we all know, a meal can snowball into a day, into a week, into every day.  If you have been enjoying the way you feel, look and perform during this challenge, start to apply some of the sustainable aspects of your eating to the days after the challenge!

Workout of the Day

Complete 8 rounds, each for time of:

• 7 toes to bar
• 5 bear complexes (95/63#)
• 7 toes to bar

Start a new round every 3 minutes.

WOD Notes:  Choose scales/weights that ensure you finish every round in under 2 minutes.  A bear complex is a continuous completion of a: power clean/front squat/push press/back squat/push press.  If you don’t feel comfortable lowering a bar onto your back for the bear complex, complete a power clean/thruster/thruster instead.

Nutrition Notes:  Are you getting enough fiber in your diet? Most nutritionists will recommend 25-40 grams of fiber per day – from real food sources – to keep your gut happy (and to keep things moving along). Currently, dietary fiber intake among adults in the U.S. averages about 15 grams a day. Fiber is found in plant foods, such as vegetables, nuts and seeds, and legumes. Eating the skin or peel of fruits and vegetables provides a greater dose. Look back at a few days in your eating journal and try to calculate how much fiber you’re eating. If you think you may be low, here are a few challenge-friendly foods that are naturally high in fiber:

• 1 cup fresh raspberries (8 grams)
• 1 medium pear with skin (5.5 grams)
• 1 tablespoon chia seeds (5.5 grams)
• 1/2 cup (dry) old fashioned rolled oats (5 grams)
• 1 medium apple with skin (4.5 grams)
• 1 medium banana (3 grams)
• 1 cup fresh blueberries (3.5 grams)
• ½ medium avocado (5 grams)
• 1 ounce almonds (3.5 grams)

Tip: One of our favorite ways to get fiber is to add 1 tablespoon chia seeds and 1/2 cup blueberries to a bowl of oatmeal (1/2 c dry). This adds up to 41g carb, 7g fat, and 7g protein, with 14g fiber. When increasing fiber, be sure to do it gradually and consume plenty of water.

Workout of the Day

Deadlift 4-4-4-4-4

Then

Lateral KB goblet squat 3×16 (8R/8L)

WOD Notes:  Choose a KB weight for the goblet squats that allows you to get a solid range of motion without your heel coming off the floor.

Community Notes:  It’s bed race day!! Come to Reeve’s park from ~11:00 to 1:00 to support team ICA through this annual fundraiser held by Ann’s Heart.  It should be a fun time all around!

Nutrition Notes:  Today’s topic is healthy fats. For those on the macro diet, what do you do if you realize you’re coming up short on fat? Some of the best sources of fat are canned coconut milk and avocados. Other inexpensive options are coconut oil, olive oil, and ghee. (Although ghee is derived from butter, it’s healthier than butter, since butter contains butterfat, milk solids and water, whereas ghee is pure butterfat.) When it comes to fats, beware the temptation to use nuts, seeds, and nut butters as a primary fat source, since they’re not your healthiest option and they tend to be pricey. Also, many nuts are roasted in seed or vegetable oils – a less healthy option – so always go for dry roasted. (For more information on nuts, check out this article from Whole30.)

Workout of the Day

Complete for time:

• 1 mile run
• 25 ring muscle ups
• 100 wallballs (20/14# to 10/9′)

Time Cap = 25 minutes.

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!

Community Notes:  Happy Birthday Mandy!

Workout of the Day

Complete for time:

• 30 power cleans (135/93#)
• 30 handstand push ups
• 30 slam balls (30/20#)

Rest 2 minutes then complete:

• 30 slam balls (30/20#)
• 30 handstand push ups
• 30 power cleans (135/93#)

Record total time, including the 2 minute rest.

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!

Community Notes:  Happy Birthday Betsy!

Workout of the Day

AMRAP in 12 minutes of:

• 5 front squats (185/123#)
• 10 chest to bar pull ups
• 20 double unders

Then Tabata:

• Hollow rocks or bicycle crunches

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!

Workout of the Day

Complete 4 rounds for time of:

• 500m row
• 30 air squats
• 20 sit ups
• 10 push ups

Time Cap = 24 minutes.

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!

Workout of the Day

With a partner, complete for time:

• 200m run
• 25 handstand push ups
• 200m run
• 50 pull ups
• 200m run
• 75 wallballs (20/14# to 10/9′)
• 200m run
• 100 sit ups
• 200m run
• 75 wallballs (20/14# to 10/9′)
• 200m run
• 50 pull ups
• 200m run
• 25 handstand push ups

Time cap = 30 minutes.

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!

Community Notes:  Happy Birthday Katy C!

Workout of the Day

EMOM for 30 minutes of:

• 2 power cleans 

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!

Workout of the Day

Complete 8 rounds for time of:

• 10 toes to bar
• 10 burpees
• 10 front rack reverse lunges (95/63#, 5R/5L)

Time Cap = 22 minutes.

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!

Community Notes:  Happy Birthday Coach Kevin!

Workout of the Day

On a 20 minute clock, complete:

Minutes 0-8:

• Max shoulder presses (115/73#)

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!

Community Notes:  Happy Birthday Jimbo!

Workout of the Day

Overhead Squat 10-8-6-4-2-1

Then Tabata:

• 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. 

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!

Community Notes:  Happy Birthday Drew M!

Workout of the Day

Sumo Deadlift 2-2-2-2-2-2

Then complete NFT

• 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).

Workout of the Day

“Lift Move Work”

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 HERE and 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!

Community Notes:  Happy Birthday Jenn P!

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:

1. Eat cold water fish 1-2 times per week.
2. 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.
3. Eat pastured or omega-3 enriched eggs
4. 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.

Workout of the Day

AMRAP in 15 minutes of:

• 5 power cleans (135/93#)
• 10 push ups
• 15 wallballs (20/14# to 10/9′)

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.

Workout of the Day

Thruster 5-3-3-2-1-1-1

Then complete one of the following:

• 2 minutes (cumulative) handstand hold
• Handstand walk 100 feet

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.

Workout of the Day

Complete 6 rounds, each for time of:

• 300/250m row
• 2 rope climbs

Start a new round every 4 minutes.

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.”

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!

Workout of the Day

Front Squat 10-5-3-1-1-1-3-5-10

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!

Workout of the Day

Complete 5 rounds for time of:

• 5 ring muscle ups
• 15 thrusters (95/63#)

Time Cap = 20 minutes.

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.

Workout of the Day

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

Then complete NFT:

• 20 candlesticks

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!

Workout of the Day

2021 Nutrition Challenge Performance Test!

1. Complete max consecutive strict pull ups.
2. Complete 15-12-9-6-3 reps for time of: deadlifts (225/153#) and burpees over barbell.  Time cap = 8 minutes.
3. 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!

Workout of the Day

On a 5 minute clock, complete:

• 800m run
• 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!

Workout of the Day

“Grace” 

Complete for time:

• 30 power clean and jerks (135/93#)

Time Cap = 10 minutes.

Then 5×3 weighted pull ups.

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.

Community Notes:  Happy Birthday Reese!

Workout of the Day

Deadlift 6×5 (75% 1RM)

Then 3×15 glute bridges (40% 1RM deadlift)

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!

Workout of the Day

EMOM for 6 minutes of:

5 bar muscle ups

Then complete 5 rounds for total distance of:

Row for 50 seconds; rest 10 seconds.

Row for 40 seconds; rest 20 seconds.

Row for 30 seconds; rest 30 seconds.

Row for 20 seconds; rest 40 seconds.

Row for 10 seconds; rest 50 seconds.

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!

Workout of the Day

Complete 5 rounds for max reps of:

• Hang power snatches (115/73#)
• Handstand push ups

Start a new round every 5 minutes.

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!

Community Notes:  Happy Birthday Bill S!

Workout of the Day

Split Jerk 10×1 (85-90% 1RM)

Then complete NFT:

• 30 single leg box jumps (15R/15L)

Community Notes:  Happy Birthday Shannon!

Workout of the Day

AMRAP in 12 minutes of:

• 9 deadlifts (115/73#)
• 6 burpees
• 6 power cleans (115/73#)

Then take 10 minutes to work on double unders.

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!

Community Notes:  Happy Birthday Pugh!

Workout of the Day

Complete 3 rounds for time of:

• 400m run
• 20 pull ups
• 40 push ups
• 60 air squats

Time Cap = 30 minutes.

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!

Workout of the Day

Box Squat 8×3 (80% 1RM)

Then complete 3 rounds for time of:

• 25 hollow rocks
• 50 bicycles

Time cap = 6 minutes.

WOD Notes:  Today is a chance to shoot for perfect form!  Choose a box height that will let you move well and get to an ideal bottom position.

Workout of the Day

Complete for time:

• 25 burpee box jumps
• 5 rope climbs
• 20 burpee box jumps (24/20″)
• 4 rope climbs
• 15 burpee box jumps (24/20″)
• 3 rope climbs
• 10 burpee box jumps (24/20″)
• 2 rope climbs
• 5 burpee box jumps (24/20″)
• 1 rope climb

Time Cap = 20 minutes.

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.

Workout of the Day

With a partner, AMRAP in 18 minutes of:

• 50 DB power snatches (70/50#)
• 50 toes to bar
• 50 slam balls (30/20#)

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!

Workout of the Day

EMOM for 20 minutes of:

• 1 clean + 1 hang clean

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!

Workout of the Day

Complete 5 rounds, each for reps and time of:

• Max consecutive bench presses (60% 1RM)
• 250/200m row

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.

Workout of the Day

“Karen”

Complete for time:

• 150 wall balls (20/14# to 10/9′)

Time cap: 12 minutes

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!

Workout of the Day

Overhead Squat 5-5-5-5-5

Then complete for time:

• 800m run

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!!

Community Notes:  Happy Birthday Kirsten!

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.

Workout of the Day

Complete 4 rounds, each for time of:

• 400m run
• 15 front squats (155/103#)

Start a new round every 5 minutes.

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!

Workout of the Day

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

Then complete NFT:

• 30 weighted pistols

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!

Workout of the Day

Complete 3 rounds

for time of:

• 20 chest to bar pull ups
• 50 double unders
• 20 handstand push ups
• 50 double unders

Time Cap = 20 minutes.

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.

Workout of the Day

Complete 3 rounds for time of:

• 10 power snatches (135/93#)
• 15 burpees

Time cap = 10 minutes.

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!

Workout of the Day

Push Press 5-3-2-1-1-1-1

Then complete 2 sets of:

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

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!

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!

Community Notes:  Happy Birthday Kelly G!

Workout of the Day

AMRAP in 20 minutes of:

• 20/15 cal row
• 15 ring dips
• 10 Turkish get ups (53/35#, 5R/5L)

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!

Workout of the Day

Front Squat 1-1-1-1-1-1-1

Then complete 3 rounds NFT of:

• 12 Romanian deadlifts (50% 1RM front squat)
• 40 bicycle crunches

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.

Workout of the Day

“The ICA 5k”

Run or row 5000m (for time)

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.

Community Notes:  Happy Birthday Paul!

Workout of the Day

Complete 8 rounds, each for time of:

• 35 double unders
• 10/8 toes to bar
• 20 one-arm DB push presses (50/35#, 10R/10L)

Start a new round every 3 minutes.

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.

Community Notes:  Happy Birthday Ray Zab!

Workout of the Day

Power Snatch 1-1-1-1-1-1-1

Then AMRAP in 5 minutes of:

• 10 Russian KB swings (heavy)
• 10 lateral burpees over bar

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!

Community Notes: Happy Birthday BWat and Gisela!

Workout of the Day

Complete 21-15-9 reps for time of:

• Back squats (bodyweight NTE 70% 1RM)
• Strict pull ups

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!

Workout of the Day

Complete for time:

• 2000m run

Immediately into 3 rounds of:

• 50 air squats
• 7 ring muscle ups
• 10 hang power cleans (135/93#)

Record total time.

Time Cap = 25 minutes.

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.

Event Notes: