Daily WOD – Apr 21, 2020

At-home Workout #39

Warm Up

  • 10 spiderman lunges (5R/5L)
  • 20 jumping jacks
  • 10 mountain climbers
  • 10 scap push ups
  • 10 broom stick (squat) clean & jerks
  • 10 broom stick overhead sit ups
  • 10 broom stick overhead squats

Then complete 3-5 of each movement in the workout.

Workout of the Day

“The Chief – At Home Edition”

AMRAP in 3 minutes of:

  • 6 KB/DB sumo deadlift high pulls
  • 6 push ups
  • 9 squats

Rest 1 minute and repeat for a total of 5 rounds.

Cash Out

  • 50 toe touches
  • 50 flutter kicks (R+L=1)
  • 50 crunches

Cool Down

  • Scorpion stretch (30s/side)
  • Crossover hamstring stretch (1 min/side)

WOD Notes:  Click here for a video explanation of today’s workout. If the high pulls cause shoulder discomfort, you can switch to 9 deadlifts or 6 Russian KB/DB swings. Compare to “The Chief” on 190410.

COVID-19 Updates: Today Gov. Wolf announced that PA will start re-opening businesses on May 8! Everything won’t open all at once; it will go region-by-region and sector-by-sector. We don’t know exactly when micro-gyms like ICA might be allowed to open, but we are hopeful that we’ll get more info in the coming days. Behind the scenes, we are already planning for our re-opening and what policies we’ll need to institute to operate as safely as possible.  These include:
  • We are stocking up on disinfecting wipes and spray;
  • We’ll clean the gym floors and disinfect knobs and faucets daily;
  • We’ll likely restrict class sizes to ~10 people/class;
  • We’ll workout outdoors as much as possible;
  • We’ll offer additional class times throughout the day;
  • We’ll offer some open gym times throughout the day for people who prefer to avoid group classes; and
  • We’ll continue to offer some type of remote workout option for those who aren’t comfortable returning to the gym.

Even though our doors remain closed at this time, we’re starting to feel like there’s a light at the end of the tunnel. THANK YOU to all of our members who have stood by us during the last 5 weeks. We promise to bring you updates as soon as we have them!

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This Post Has 66 Comments

  1. Kehl

    If anyone is looking for a fantastic documentary, I love this one. I’m also a HUGE fan of Ginger Runner (Ethan Newberry) on YouTube. His job is to primarily review running (road/trail) shoes. He produced this documentary about the Barkley Marathons and it’s so well done. Mental grit + Running…basically, if Warnek designed a running race.

    1. Ricky

      The Barkley’s are insane! Competitors run for hours and hours in the backwoods of West Virginia. The founder uses ripped up pages from books as checkpoints that athletes must collect along the way based on their bib number. The event can start at any time (day or night) so athletes must be ready to go within a 24-hour period. Oh yeah, and the founder collects socks, cigarettes, and other miscellaneous items as “entry fees” once the competitors arrive. Crazy stuff!

  2. ICA admin

    Results:
    6:00 am
    Murray 21 Rx barbell
    Chris Mc 23 35#KB
    Steve M. 31 50#DB single arm high pulls
    Diana 20 45# barbell high pulls

  3. Mike D

    135# barbell as rx’d- 16 rounds

  4. Alex W

    25 at 44# KB

  5. DE

    🙂 52.5lb DB, clap push ups, broomstick OHS

  6. Missy

    18 with 44# KB

  7. Tammy Mazz

    27 total rounds, 26# KB, knee push ups

  8. Betsy

    Well, I’m a day behind! Completed Monday’s WOD#38
    Did not time my 200m sprints, but, I always had at least 1:30 recovery between rounds
    30# KB dead swings

  9. martello

    14 complete rounds @ 20lb ; as always – killer workout & killer cash out!
    Thanks for keeping the workouts on point!

    1. Nik

      Glad you’re enjoying them Marco!

  10. Ricky

    12 PM Virtual WOD Results:
    Wayne 11+10 (26# bucket of bricks)
    Ryan B. 25+16 (40 KB)
    JV 17+9 (50 DB, RKBS)

  11. Jimena and Rich

    Thank you for the update. We can’t wait to be back in the box. 💪🏽💪🏽💪🏽
    Jimena – 19 Rds w/26# KB
    Rich – 19 Rds w/53# KB and
    Also In AM, Repeated yesterday’s WOD but instead of a run, did with 100 SU with 15 Russian 53# KB swings

  12. Kelsey and Mado

    Finally talked Chad and Allie into a workout! 🎉

    Kelsey- 23 + 1 (3 power clean 95lb, 6 PU light banded)
    Mado- 22 + 3 (3 power clean 75lb)
    Chad- 17 + 6 (70# KB)
    Allie- 18 (Med Ball clean 12#, elevated PU)

    This was a really good one!

    1. Nik

      Very cool! Great family WOD!

  13. Steve Keiper

    20 Rds w/ 50# DB
    elevated PUs

    also, i got this DB to KB ‘converter’ of sorts off Amazon if anyone is looking for this kind of thing. Made high pulls a lot less awkward.

    1. Nik

      Very cool Steve! That’s a versatile set up!

  14. KtL

    23 rds 35# – half push-ups rolling

  15. Nicole W

    35#KB, knee push ups – 25 rds

  16. Chaz

    21
    50# DB

  17. Kerri

    16 rounds
    9 deadlifts @ 62#
    Elevated push ups

  18. Tiago

    1.8 miles run
    25 rounds
    Abs crushed
    Dog tired!

  19. Tyler F

    25 Rounds, 35#DB. Legs were destroyed after my ride yesterday.

    1. Ricky

      Jeez…I only start feelings my legs after 38 miles on the bike. We should work on your endurance…

  20. Nat

    Gavin and Nat – 53# …we did not count rounds but I guarantee we were moving
    Joel used a 70# KB – he did 15+6

  21. Jere

    25 Rounds, 35#kb

    1. ICA admin

      Good stuff Jere! Keep it up.

  22. Faith

    25+18 (30# DB, knee push ups)

  23. Curtis

    Um…13 rounds #53. A little embarrassing but i got up, got out and did the damn thing.

  24. Shawn C

    25+2 rounds. 3 deadlift high pull with 75# barbell.

  25. Thomas Balch

    Not a good day but but my best foot forward, 10 rounds total, 45# kb for dead lifts and ring rows for pushups

  26. Danielle

    19 rounds

    3R/3L single arm high pulls – 29lb
    6 pushups
    9 squats

    Cash out – 2:59 unbroken

    This was a fun one!

  27. BWat

    16 rounds, 44# kb

    1. ICA admin

      Nice BWat, keep it up!

  28. Jenn P

    Jenn: 24 rounds @ 22#
    Chris: 18 rounds @ 22#

    1. Nik

      Love seeing Chris joining in the fun!

  29. Heather Stem

    16 rds Rx barbell 95#

  30. Bill

    20 rounds w/ 35#db

  31. Meg V

    26 Rounds 30#KB

  32. Marissa W

    19 rounds
    20#DB (3R/3L) one arm high pull
    Pushups with band / to chair

  33. Tobin

    26 rounds, 35#, 6x RKBS

  34. Chris S

    Adam 25 rounds with 40# kettlebell
    Chris 21 rounds with 30# kettlebell

  35. Cate S

    23 + 9 with a 45# KB. The last workout I tried to do sumo high pulls with the 45 didn’t go nearly this well so that feels like progress!
    Emma tried to join in with her own KB 🐶

    1. nik

      That’s a heavy KB for high pulls!

  36. TIm C

    20 rounds 35# KB

  37. Mandy

    22 Rounds with 15# DB

  38. Kirsten

    53lbs KB
    Subbed knees to elbows for pushups
    24 rounds total

  39. Jeff Collins

    Marsha-15# DB-elevated PU-4, 3, 4, 4, 4=19
    Jeff-35#DB-4, 4, 4, 4, 5=21
    Cash out- check

  40. Ricky

    6 PM Virtual WOD Results:
    Swetha 21+3 (35 KB, blue band, knee-assisted)
    Kyle E. 19+6 (52.5 DB, single-arm SDHP)

  41. Erik

    Erik 35# 16 rounds + cash out
    Sara 10# DL 15 rounds + cash out

  42. Dan R

    26+35 spare reps, 35# DB

    Accidentally read it as sumo deadlift, not high pulls. It was still a nice little workout.

  43. Smith

    Smith – 17+14 70kb
    Karen – FITNESS

  44. Sean & Liz

    Sean – 30 + 12 (40# KB)
    Liz – 25 + 5 (30# KB)

    1. ICA admin

      Savages!

  45. TINA!

    11 complete rounds (+26 extras throughout all sets)
    3 power clean 65#
    3 push up
    9 squats

  46. Ricky

    28+7 Rx

  47. joe s

    25 rounds 53 lb kb high pulls.

    Hope i counted that correctly. Didnt count other reps past rounds…but did another 35 reps.

    Im sweaty.

  48. Murray

    135# barbell Rx – 4-4-4-4-5 =21

  49. Ryan H

    26 rounds (35# DB , 15# in last two rounds)

  50. ICA admin

    Results:
    4:00
    Tanya 26 (53#DL)
    Whit 25 (35# KB)
    Christine 16 (55# barbell PC)
    Nik 30 (35# KB)
    —-
    5:00 pm driveway
    John – 27 (53KB)

  51. Craig

    10 rounds, 2 mins per round:
    3 C2B
    6 sumo high pulls 44# KB
    9 pushups
    12 squats
    30 secs of single-unders

  52. Averie

    22 rounds 26# sub 3 push ups

  53. Steve & Kyle K

    Steve- 24 – 50db HPC 3R/3L
    Kyle – 3-3-3-2, 135 barbell

  54. Jenn

    Jenn
    I don’t think my DB likes me very much!😆
    But I’m glad to hear some good news about this lockdown!! Can’t wait till we are together again!!💗
    2 mile warm up (before rain🙌🏼)
    29 rds, #35

  55. Nikki K

    Rowing workout warmup – 4,497 meters
    19 rounds (35#KB)
    Cash out
    50 toes to KB – practicing those toes to bar
    Stay safe my friends!

  56. John Castaldi

    Sorry late to post…21 rds
    53#KB
    Cash Out
    50 sit ups
    50 toe touches

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