Category Archives: General Announcements

2018 Holiday Adopt-a-Family

Today is “Giving Tuesday,” a great time to kick off one of our favorite ICA traditions…

ICA’s 6th Annual Holiday Adopt-a Family!

This year Orion has matched us with two local families in need. We have the chance make their holiday wishes come true!!

Participation is completely optional/voluntary. If you are interested, there are several ways you can help:

  1. Buy gift cards that we will pass along to the families (especially Walmart, Target, and Giant cards)
  2. Provide cash/check donations (which we will convert to gift cards for the family)
  3. Purchase gifts directly off the families’ wish lists. The lists are linked HERE and will also be posted at the gym. Please write your name next to an item if you plan on purchasing it, to avoid duplicates.

Donations must be dropped off at ICA by Wednesday December 19! 

We also wanted to let you know about a 2nd opportunity to give back this season.  ICA member Tina Santoro has organized a group of “guests chefs” to prepare a meal at the Philadelphia Ronald McDonald House on Thursday 12/27. The Ronald McDonald House supports families of seriously ill children by providing housing and support services at low or even no cost. Tina has enough “guests chefs,” but is looking for food donations to help them make the meal. (They are expecting to feed about 75 people!) Tina will post a sign-up sheet at the gym indicating specific food items and quantities needed. There will also be pantry items, which are used as “grab-and-go” meals for families to take with them to the hospital. Monetary donations are welcome too. All items for the Ronald McDonald “Guest Chef” meal must be dropped off at ICA by Sunday December 23.

We appreciate any and all donations to these causes. We have so much to be thankful for, and we look forward to sharing our blessings with those in need this holiday season.

Battle on Bridge – Nov 17, 2018

We are closed today for ICA’s inaugural Battle on Bridge Street competition! Spectators are welcome. Our primary parking lot will be closed, but you can park along Jefferson Street, across Bridge (at the apartments), or in the parking lot on the other side of our building. There will be food and apparel vendors and lots of action to keep you entertained. Registration starts at 7:00am, competition at 9:00am, awards around 3:00pm followed by an after party at Root Down. Guaranteed to be a ton of fun for competitors, volunteers, and spectators alike!

For those of you not competing, try this at-home WOD:

10 rounds of:

  • 5 burpees (advanced: 10 burpees)
  • 10 reverse lunges (5R/5L)
  • 15 sit ups

2018 Fall Nutrition Challenge

CrossFit’s “Hierarchy of Fitness.” Nutrition is the foundation!

It’s that time of the year again! Time for ICA’s annual Fall Nutrition Challenge! Read the details below and sign up HERE to participate!

What:

ICA’s 2018 Fall Nutrition Challenge

Who:

Every single member at ICA! This a FREE nutrition challenge, so there is no excuse to not join in!

When:

Monday September 10 – Friday October 19

Why: 

For most of us, “summer” and “clean eating” don’t go hand-in-hand. Cookouts, beer, ice cream…  much of our summer fun revolves around food. That’s why every Fall we run a nutrition challenge at ICA, designed to kick our summer bad eating habits to the curb and get our diet back on track. For 6 weeks, we’re asking you to cut out all sugar, alcohol, gluten, and dairy. We guarantee that you’ll emerge from this challenge feeling AMAZING and performing better than ever.

How (a.k.a the “Rules”):

  • Choose your nutrition challenge level (detailed below) and sign up HERE.
  • Eat “real” foods. Eat meat and vegetables, some fruit, and some starch. Avoid sugar, gluten, dairy, and alcohol. More details below.
  • Complete the performance test before and after the challenge. We will run it as the daily WOD on 9/10 and 10/19.
  • Keep a daily food log in which you record WHAT and HOW MUCH you eat. Every meal, every snack, every teaspoon of oil you cook your food in… The logs are an extremely valuable resource if you have questions or want help or feedback during the challenge (for instance if you notice that you are low on energy or not seeing results). We will also use the food logs to help select our challenge winners. Many athletes use an app such as My Fitness Pal, but an old fashioned paper journal works fine too!
  • Take body measurements before and after the challenge.
    • At a minimum this means your waist (circumference at the belly button) and body weight. Other common measurements include hips, thighs, and arms. You can take these numbers on your own and email them to us, ICA honor code!
    • New this year we have an InBody Body Composition Analyzer – a professional-grade device that can accurately measure your weight, muscle mass, and body fat. For $50 you can get a before and after InBody scan.
    • Before and after photos are a great way to validate your progress, even if you keep them to yourself!

Level 1: MACRO(ish)

  • This is our “introductory level” for the Nutrition Challenge. Your goal is to ensure you are eating a balanced amount of high-quality carbs, protein, and fat.
  • Allowed foods: Lean meat, eggs, vegetables, fruit, and certain starches (gluten free)
  • Avoid: Processed foods, added sugar, grains containing gluten, dairy, and alcohol.
    • In order to be “in the running” to win the challenge, you should avoid all of the above foods. However, we recognize that not all “cheats” are the same. If you eat something off the above list, be sure to log it in your journal.
  • We have developed several eating templates based on your target caloric intake. We will help you pick the appropriate template, and you should follow it for all 6 weeks / 39 days. Templates can be viewed HERE.
  • You’ll need a set of measuring cups and a food scale. Amazon has a huge selection of food scales in the $10-$15 range.

Level 2: MACRO DIET

  • For this level, you will eat a precise number of “macros” (i.e., grams of protein, carb, and fat) each day.
    • If you already know your target macros, simply run them by John or Nikki before the challenge begins.
    • If you need us to assign your macros, let us know ASAP. We’ll need you to either: (1) complete an InBody scan OR (2) track your food intake for 3 days. Either can serve as a starting point for assigning macros.
  • This level requires you to weigh and measure EVERYTHING you eat. A food scale and a set of measuring cups is required. Amazon has a huge selection of food scales in the $10-$15 range.
  • Although the macro diet typically does not require you to cut out any specific food groups, for the purpose of this challenge we ask that you apply “paleo” principles as much as possible (i.e. no gluten, dairy, processed foods, etc). We do allow non-gluten starches such as oats, rice, and quinoa.
  • In order to be “in the running” to win the challenge, you should avoid all alcohol. However, if you treat yourself to a drink or two during the challenge, please limit it to 4oz red wine or 2oz hard alcohol, and include it in your macro calculation as 25g carb. An 8oz beer is strongly discouraged but would also be counted as 25g carb.

Other Diets:

We know several ICA athletes have found success with other diets, such as Renaissance Periodization or the Zone Diet. If you have used one of these methods and are happy with it, you are welcome to follow it for the challenge. Just as with our Level 1 and Level 2 diets, we expect you to follow “paleo” principles as much as possible (no sugar, gluten, or dairy).

InBody 270 Body Composition Analyzer:

New to ICA is our InBody 270, a professional grade device that accurately measures your overall body mass, muscle mass, water mass, and fat mass. It even calculates your basal metabolic rate, i.e. the number of calories your body burns at rest.

  • Why should I get an InBody scan?  Regular weight scales give you one number: your weight. But as we all know, muscle weighs more than fat. So over the course of the challenge, if you build muscle while losing fat, the number on the scale may stay the same or even go up! Getting an InBody scan before and after the challenge will provide you with an accurate picture of how your body composition changed over the 6 week challenge. Your pre-challenge results will also help us select your target macros.
  • How much does an InBody scan cost? InBody scans will typically cost $35/scan for members and $50/scan for non-members. This price includes a break down / discussion of the results sheet. For the nutrition challenge, we’re offering a 2-scan bundle for $50.
  • How do I sign up? When you sign up for the nutrition challenge, there is a place to denote whether you want an InBody scan. We will not charge your card until you complete your first scan.
  • When can I get scanned? You can complete your “before” scan anytime before Tuesday Sept 11. We expect a lot of interest, so we’ve blocked off some “Open House” times in the next week when we’ll run people through first come first serve. Please indicate on the Nutrition Sign Up Page if you plan to attend one of these times. If you can’t make any of these times, contact us to make an appointment.
    • Thursday September 6, 4:00-5:30pm
    • Saturday September 8, 6:45-8:15am
    • Sunday September 9, 8:30-10:30am
  • Do I need to fast before my scan? Yes, in order to get the most accurate results, please follow these guidelines.

Challenge Winners: 

At the end of the challenge we will pick 3 winners – one Beginner, one Advanced, and one Spirit award.  “Beginner” members are anyone who has been with ICA less than a year, or for whom this is their first nutrition challenge with us. Winners will be selected primarily on performance improvements, but we will also consider body measurements (especially InBody results) and diet adherence.

Shout out to our challenge winners from the last 2 years!

  • 2017: Megan S (beginner), Moira (experienced), Christine (spirit)
  • 2016: Chris Sigal (L1) Karen Smith (L2), Heather (spirit)

ICA Nutrition Club:

We have a Facebook group that was set up during last year’s challenge to provide members with a place to ask questions, share knowledge, post recipes, and generally provide support. If you want to join the group, link HERE.

We will run a short “kick off” in classes on Wednesday 9/5. Come with questions!

31Heroes – July 28, 2018 – Event Info!

** 7/23 UPDATE: Click HERE for teams and heat times**

2017 Event

Mark your calendars for our 8th Annual 31Heroes Fundraiser (and 7th Anniversary Party) on July 28, 2018!

On August 6, 2011, 30 Americans and 1 military K9 lost their lives when their CH-47 Chinook 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 have 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.

After a tough morning of working out, we’ll celebrate our 7th ICA Anniversary with an afternoon of fun and food – including pizza, Uncle B’s BBQ, and more! To keep up with the latest and greatest information, save this page and check back often! We’ll also post updates on our Facebook event page.

Fundraising / Donations

In 2016, ICA was the top team in the world. In 2017, we came in 2nd. Help us get back to our top spot in 2018!! You can donate in one of three ways:

  1. Donate directly to our team page (HERE). The recommended donation is $31, but donations of any amount are appreciated!
  2. Sign up as an individual fundraiser (HERE). Be sure to join our team! Raise $31 to get a free 31Heroes t-shirt.
  3. Make a donation in person at the live event.

You are not required to make a donation in order to workout and celebrate with us on July 28. You can make a donation the day of the event or not make one at all.

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.

  • Level 1 = 50# sandbag, 155# thruster, 30″ box (Men’s Rx)
  • Level 2 = 35# sandbag, 105# thruster, 24″ box (Women’s Rx)
  • Level 3 =  35# sandbag or plate, 65# thruster, 20″ box
  • Level 4 = 20# sandbag, 35# thruster, 16″ box

Registration

ALL PARTICIPANTS MUST REGISTER FOR THIS EVENT NO LATER THAN JULY 21, 2018!  

Registration is through Wellness Living, under the Event tab (HERE). Registration is FREE but absolutely mandatory to ensure we have waivers for all participants and can organize heats in advance.

Please establish your 4-person teams in advance of the event. For non-ICA members, 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 where you can list your team or sign up as a free agent.

Schedule

  • 7:30 – Gym opens
  • 8:00 – Opening Remarks
  • 8:20 – Heat 1
  • 9:00 – Heat 2
  • 9:40 – Heat 3
  • 10:20 – Heat 4
  • 11:00 – Heat 5
  • 11:40 – PIZZA, BBQ, AND ICA’S 7TH ANNIVERSARY CELEBRATION!!

** 7/23 Update: Click HERE for teams and heat times**

Parking

The parking lot will be reserved for our vendors, athletes, and spectators. All vehicle parking will be on the opposite side of the building, along Jefferson Street, or across Bridge Street at the Oakwood Apartments.

Vendors, Food, and Tent City

  • Bring your canopies, folding chairs, and picnic blankets to create a “tent city” in the parking lot!
  • We’ll have a few vendors including United Mettle and the Sweet Aloha food truck (back for a 2nd year selling acai bowls)! United Mettle operates a network of pro-shops inside of CrossFit boxes across the Philadelphia area.  In the pop-up shop they will offer gear including wrist wraps, knee sleeves, gymnastics grips, speed ropes, apparel from Lifting Culture and MBStix as well as snacks and beverages for your pre and post WOD enjoyment.
  • ICA will provide water and some snacks throughout the event. Around 11:30 we’ll serve up some delicious Uncle B’s BBQ and pizza.
  • Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages…)

Spectators and Guests

Family and friends are welcome to join us! Those who plan to spectate and celebrate do not need to register. Anyone who wants to participate in the WOD is required to register using the above link.

Special Note

Although we award bragging rights to the top men’s and women’s Rx teams, please note this is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100(+) of your closest friends, and celebrating 7 years of ICA!!!

Email us at ironcrossathletics@gmail.com with any questions!

Open Gym – May 31, 2018

Come in between 4:30 and 7:00 tonight for open gym.  You can work on anything you like including a workout from last week:

  1. Find a 1 rep of the complex: high hang clean, hang clean, clean, split jerk.
  2. AMRAP in 10 minutes of: 10 deadlifts (275/185#), 20 sit ups, 30 double unders
  3. 30 seconds on, 30 seconds off of: box jumps, hang power cleans, shuttle runs for 6 rounds.
  4. “Murph” – 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run
  5. Back Squat 1-1-1-1-1 then 30 rocking stand ups
  6. AMRAP in 17 minutes of: 200m run, 1 rope climb, 20 KB swings (53/35#)

Schedule Notes:  Check the blog tonight to see what coach Kehl has in store for CFE in the morning!

Community Notes:  Happy Birthday Coach Kehl!

 

 

2018 ICA Summer Teen Program

This summer, we are excited to be holding a strength and conditioning program for teens!  The details are below.

When:  8 Weeks of Monday, Wednesday and Friday mornings from 10:30 to 11:30 running June 18 to Aug 17 (technically 9 weeks but off the week of July 9).

Who:  Teens from age 12 to 18 looking to get stronger, have fun and learn good lifting techniques.

What:  Strength and speed are the two most important keys to athletic performance in school age athletes.  This program is designed to serve two purposes.  The first goal is to make stronger, faster athletes.  The second is to teach solid movement mechanics such that when/if they train at school, they can train more safely and effectively.

Cost:  The cost is $350 for the 8 weeks and $300 for any additional family member.

Contact John to reserve a spot!

 

Open Gym – Apr 12, 2018

Come on in between 4:30 and 7:00 pm for Open Gym!  You can work on anything you like, including making up a workout from last week:

  1. “Helen” or “Hell-en”
  2. AMRAP in 12 minutes of: 1 snatch (155/105#), 3 clean and jerks (155/105#), 30 double unders
  3. Complete for time in any order: 100 deadlifts, 100 push ups, 100 cal row, 100 butterfly abmat sit ups
  4. Back Squat 3-3-3-3-3 then EMOM for 4 minutes of 25 wreckbag front squats
  5. Complete 5 rounds for time of: 12 shoulder to overhead (115/75#), 2 rope climbs, 12 box jumps (24/20″)
  6. EMOM for 20 minutes of: max cal row in 30 seconds, max cal burpees for 30 seconds

Reminder: Coach Kehl will be holding CFE at 5:30 am for anyone who is interested.  Check the comments tonight for the workout!

Community Notes: Happy birthday Marissa Y and KtS!!! (We apologize for the late add!)