Daily WOD:
8×3 back squats (start a set every 2 minutes)
then
400m run backwards
Daily WOD – Apr 13, 2015
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This Post Has 12 Comments
Dan and I will be hosting the Lancaster Farm Fresh Cooperative CSA in Phoenixville this spring/summer. There are three different sized vegetable shares, as well as eggs, chicken, meat, cheese, fruit, bread, and flowers. We’d be happy to answer any questions.
http://www.lancasterfarmfresh.com/csa/default
Great job everyone!! Awesome pictures 🙂
Congrats and way to represent ICA!
Congratulations to the Team and awesome finish Todd.
Hey gang!
Well, it’s that time of year again…Triathlons. And guess what?! I just convinced my 61 year old mom to sign-up for a triathlon! The bar has been set high to see if any of you want to do it as well. I did this one last year and it was a blast! The good news is they have a “Race With A Friend” entry fee. Basically, get a friend to do the race with you and you both get a cheaper rate. If you sign up before Wednesday, April 15, it’s only $127 for the both of you. Last year, I paid $127 for myself!
http://www.piranha-sports.com/Race335.aspx
1. My mom doesn’t like swimming in open water/lakes (400m swim).
2. My mom’s bike is a step up from a beach cruiser bike (12.5 mile bike ride).
3. My mom is planning on walking/jazzercising the run (2 mile).
The Race With a Friend is a great way to try this. Basically, anyone that signs up in this category means that we will be in the last heat/wave. So, we would all start together and our transition areas would be beside one another.
If you have any questions, keep them to yourself…sike! Let me know.
Kehl
Tri N Stop us, that’s great. I did this one a few years ago and it’s great. Perfect race for a first time.
Haha, thanks Rick.
Also, if anyone has a bike they are not using for the next 4-6 months, I’d rent it from you. This is her bike…but I’d like to upgrade her bike a little.
http://www.dickssportinggoods.com/product/index.jsp?productId=46576776&cp=4406646.4413986.4417717.4418012.12458051
Kehl – sadly I’m out for the tri. Maybe next year! But I have a bike that is a step up from your mom’s cruiser, that she might be interested in. It’s still fairly heavy, but it has 29″ wheels (instead of her current 26″) and 21 speeds, I think. I also have a bike that’s about 3 steps up… but I suspect it would be outside her comfort zone! I can bring the bike to ICA if you want to check it out and take it to her for a test ride.
I’m interested in the triathlon – looks like the right size for me. I have a rusty clunker bike that I can try to revive. Anyone want to sign up with me to get in the Kehl heat?
OK niceties over, Kehl, what cha got??
http://www.muscleandfitness.com/athletes-celebrities/news/jj-watt-executes-another-amazing-box-jump?utm_source=facebook&utm_medium=social&utm_campaign=jjwattboxjump
well done Vollmer! and proud of all our ICA athletes
6:15
Maggie 165, 3:46
Sarah L. 115/125, 2:27
Mohyeed 225, 3:07
John 275, —
9:30
Doug 135, 1:47
Paul 185/205, 2:09
Katie N. 125, 2:27
Katie L. 135, 3:08
Erik 155/165, 3:00
Joanna 115, 2:26
Chris 150, 3:42
Kerri 115, 3:28
4:00
Angie 115, —
Peggy 85, 3:27
Sam B. 185/205, 1:49
Tom S. 185, 3:10
Tav 205 FS, —
Pugh 225, 1:54
Brian 265, 2:28
OMC 265, —
Sarah W. 155, 2:37
Danielle 135, 3:18
5:00
Sarge 165, —
Julie 165/175, 2:49
Ron 225/245, 3:09
Fili 225/245, 3:48
Tina 115/105, 3:41
Bryan 205, 2:24
Steve 205/225
6:00
Dave 275, 2:07
Jimbo 240/245, 2:18
Erin 125, 2:57
MB 125, 2:49
Adam 185/190, 2:42
Shelley 75, 4:16
Moira 55, 3:42
Jen T. 135, 3:46
Peter 135/140, 2:49
7pm class!!!
Patrick 205, 2:11
Allen 165, 2:23
Kelly 85, 2:40
Jeannette 105, 3:08
Joe 165, 2:16