EMOM for 20 minutes of:
- 10 strict pull ups
- 5 zercher deadlifts (30% 1 rep max deadlift)
- 20 tuck ups (aka lemon squeezers)
- 10 Russian KB swings (106/70#)
WOD Notes: During the first minute, you will complete 10 strict pull ups. The second minute you will complete 5 zercher deadlifts , the third you’ll complete 20 tuck ups and so on for 20 minutes or 5 rounds. If you can’t complete the work in 1 minute, move to the next station. This is designed to be a lot of hard work that will start off with a slow pace and will gradually get more difficult to complete.
TRICA Notes: ICA is going to have a VERY unofficial triathlon on Sunday September 11 at 7:00 am. The event will consist of a ~200m swim (in a creek), 6 mile bike and 2 mile run. If anyone is concerned about swimming, feel free to make it a duathlon (bike/run). More details to come, post to comments if interested so I have an idea of a headcount.
Community Notes: Happy Birthday Shawn!
This Post Has 31 Comments
Looking forward to Tri-ICA
Hope you can actually finish this one. #toosoon
Happy Birthday Shawn!
Happy birthday Shawn
Happy birthday Shawn
Happy Birthday, Shawn!
Hey Shawn! Happy Birthday!
I’m interested in the TRI. I love swimming in creeks.
Will there be shirts?
I’m in and I think Rick should be in charge of shirts!
I’ll make sure to bring floaties and a snorkel for you.
Pugh texted me and ask if we could do shirts and skins. Talk about a creep.
No shirt plans this round. Perhaps future Tris!
Since there will be no shirts, what about Ice Cream??? I love ice cream!! Plus, it will be after Labor Day so it will officially be bulking season.
I hear great things about Marissa and her ability with a straight edge razor
Rick, stop texting me! I do not need help shaving my body for the swimming portion of the tri!!!
Shaving my own legs doesn’t give me the satisfaction because of the small circumference of my calves. Please help me out.
Anyone interested in joining me for the Marshman Tri? Cost is $65. Marsh Creek State Park in Downingtown, PA
Sunday September 18, 2016
Sprint TRI: 1/4 Mile Swim~12.5 Mile Bike~2 Mile Run
Do not feel like you need to prepare for this. I have yet to finish any race that involves biking. It works out well because this way I get to avoid the run. So, really what I am asking is does anyone want to pay $65 to do a 1/4 mile swim with me and then watch me get 2 flat tires in the first mile of the bike ride, then quit and go get ice cream???
I would love to, but the last race really left a bad taste in my mouth. I think it may have been all the water i was choking on while swimming for my life. I don’t know about you but no one told me that you needed to be a proficient swimmer to compete in a triathlon.
Interested in unofficial tri (potential bi). Happy birthday shawn!!
Happy Shawn Day!!
Thank you everyone for the birthday wishes!
I would love to compete in this tri, but they killed me 🙁
#ripharambe
Results:
5:15
Patrick Z. pu/95/tu/53
Murray pu/135/tu/106
John M. pu/85/tu/88
Elissa 5pu/65/tu/44
Chris M. RR/65/10tu/44
Ceil RR/55/tu/53
Sara P. RR/35/tu/26
Zach K. pu/65/tu/44
Jenn pu/65/tu/70
Emma RR/55/tu/35
REshmi RR/35/tu/26
Jacki RR/55/15su/53
6:15
Quinn 44shrug/105/tu/70
Ryan pu/135/tu/106
Vollmer 12pu/95/15GHD/88
Fili pu/135/tu/106
Patrick M. pu/95/GHD/70
Mohyeed pu/95/tu/70
KTL 3pu/65/tu/70
MMissy Ppu/85/tu/15×35
Faith RR/45/tu/44
Erik pu/105/tu/70
Tyson RR/BGM/plank/35
9:30
Mike H. pu/95/tu/70
Pugh pu/95GM/tu/106
Jimbo pu/BGM/tu/106
Jess V. pu/15/tu/44
KTS pu/65/tu/53
4:00
Caine pu/95/tu/70
Pat B. pu/75/tu/70
Eric GPU/95/tu/106 10-10-6-6-6
Patrick S. pu/95/tu/106
Brian W> pu+20#/65/tu/106
Tom S. pu/95x8GM/tu/70
Duris pu/95/tu/106
Vanessa 5xpu/40/tu/44
Brooks pu/55/tu/70
Moira RR/35/tu/26
6:00
Andrew JPU, 105, TU, 70
Dave PU, 135, TU, 106
Derek PU, 75, TU, 53
Bob B. PU, 105, TU, 106
Erin PU, 75, TU, 70
Mel PU, 65, TU, 53
Lombardi PU, 75, TU, 70
Tobin PU, 65, TU, 44
Dubs 5Neg, 85, TU, 70
Kevin PU, 75, TU, 53
Danielle PU, 65, TU, 53
7:00
Conn PU, 75GM, TU, 88
Fenn PU, 45GM, SU, 35
Alexa PU, 65, TU, 63
Rach and I are in for the tri. If we can’t get coverage for Fiona, only Rach will be doing it.
Looking forward to it, maybe.
5:00
Bob K. PU, 95, TU, 88
Chris G/mm, 65, TU, 53
Tim PU, 80, TU, 70
Kenny P, 105, TU, 70
Allen P, 95GM, TU, 70
I’ll do the tri as long as Marissa swims ahead of me to clear away the snakes.
In for the Tri
Tanya is in!
Interested in the Tri. But not committing.