Complete 4 intervals of:
- Max reps bench press (60-70% 1RM)
- 400m run
Get up from the bench and immediately begin the 400m run. There will two results: total reps of bench and 400m splits.
Notes: This Saturday we are running our annual 12 days of Christmas WOD. It’s an event you don’t want to miss! The early morning heats are full, so PLEASE be respectful to the other ICA athletes and show up if you are registered for those times. DO NOT WAIT until Friday night / Saturday morning to take your name out!!!! We’ll be watching… and so will St. Nick! There will be a 50 burpee penalty for no shows, 30 burpees for late withdraws.
This Post Has 29 Comments
What’s a bench press? Would I like those?
McGonigal – this article should explain it. The outfit is mandatory.
http://www.schwarzenegger.com/fitness/post/bench-press-101
Thanks Nikki….I know what I’m getting Kehl for Christmas.
Just cause Pugh and I were communicating about it, I figured I’d toss this link out there to the best, completely natural, humanely raised, chemical free, all that good stuff we hold dearly, pork farmer:
http://www.countrytimefarm.com/countrytimefarm/Our_Products.html
But seriously, besides all the good practices, the products are just absolutely awesome.
Life changing bacon. Serious.
Life changing.
If you would like to buy some their products, you can find Countrytime Farm at the Phoenixville Farmer’s Market every Saturday (10am – noon this weekend), as well as Kimberton Whole Foods and the Fair Food Farmstand at Reading Terminal Market.
Calling the ICA ladies to represent at the Girls on Girls competition on feb. 8th at crossfit Harmony!! There are RX and scaled divisions!! Let’s go, girls!!!
😉
https://www.facebook.com/events/384743814993889/
I already have this on mysschedule to pit crew and paparazzi for our ICA badasses.
Yikes sounds a little scary to me, lots of girl wods like Fran and Grace?
I know of one team that is already secured…
Yes. One team already registered in the scaled division. $75 per duo. No additional registration fees.
C’mon ladies, get those credit cards out…
And men, I’m sure that David can’t pit crew on his own. 😉
Calling all early risers!!! We just added a new heat time for Saturday. That’s right – the only thing better than getting your WOD on at 8:00am is starting at 7:30am! We’ll have the gym open by 7:00am for warm up. If you switch class times remember to add your name to 7:30 and also delete it from your original heat!
I seriously think that ICA could and should be able to field at least 5 highly capable teams for the Girls on Girls event. ICA take over. It’d be awesome.
Dave, I have an idea. Have you ever seen the movie Ladybugs? Watch it…and I think you’ll know what to do afterwards.
LOL
I have absolutely not seen a movie called Ladybugs. Don’t you know all we watch in our house is:
1) CrossFit Games episodes
2) Russian Olympic lifting graphic tutorials
3) “Learn to Speak Russian” tutorial DVDs
4) Monster truck shows recorded live at the Spectrum in 1989 on VHS
5) Stihl Timbersports Lumberjack Games
6) Four Wheeler Magazine’s “Top Truck Challenge 1997” – also on VHS
7) The movie “Shooter”
And those are just Erin’s nights…
http://www.doctormacro.com/Images/Curtis,%20Tony/Annex/Annex%20-%20Curtis,%20Tony%20(Some%20Like%20it%20Hot)_01.jpg
If Inov-8 makes a Zero Drop Pump, I’d consider it.
Regarding this thread:
Sorry.
Woohoo!!!
😉
6:00
Name – Weight – Reps – 400m splits
Palma 95/105, 69, 1:44, 1:43, 1:40, 1:48
Rich 95/105, 54, 1:58, 2:02, 1:54, 1:52
Fili 155, 37, 2:01, 2:22, 2:16, 2:05
Dave 155, 61, 1:34, 1:35, 1:37, 1:31
Adam 95/105, 77, 2:04, 2:03, 1:58, 1:59
Daria 45, 69, 1:53, 1:54, 1:57, 1:51 (200m)
Kim 55, 61, 2:40, 2:44, 2:38, 2:34
Mel 55, 62, 1:56, 2:08, 2:09, 2:08
Erin (2 rounds @ 65) – 32, 1:55, 1:50, 1:50, 1:59
Erin (2 rounds @ 75) – 18
Colleen (1 rd @ 65) – 30, 1:57, 1:50, 1:50, 1:59
Colleen (3 rd @ 75) – 51
…………………………………….
7:00
Rey 145, 46, 1:27, 1:32, 1:34, 1:33
Laurie 70, 75, 2:05, 2:09, 2:23, 2:14
Joanna (1 rd @ 50) 29, 2:23, 2:20, 2:08, 1:58
Joanna (3 rd @ 55) 44
Super.
I’m definitely in for the competition if anyone is looking for a partner let me know!!
This is shaping up nicely.
Results:
6:15
Paul 50@105, 1:47, 1:51, 2:03, 1:47
Robb 49@95, 1:35, 1:30, 1:20, 1:30 (Row)
Nick V. 48@155, 2:16, 2:42, 2:48, 2:10
Mohyeed 60@115, 2:35, 2:54, 2:39, 3:18
Maggie N. 61@75, 2:35, 2:40, 2:37, 2:38
Jacki 49@75, 2:15, 2:24, 2:21, 2:07
Marissa 47@65, 1:57, 2:01, 1:55, 1:54
Holly 82@75, 1:40, 1:48, 1:43, 1:29
Jenn 43@85 43, 2:22, 2:33, 2:21, 2:20
Hilary 63@75, 2:11,, 2:09, 2:14, 2:05
Sara R. 49@65, 2:07, 2:19, 2:20, 2:02
9:30
Rick 66@125, 1:42, 1:56, 1:58, 1:55
Katie L. 58@55, 2:02, 2:04, 2:04, 2:03
Ron 62@135, 2:55, 2:51, 3:13, 3:19
Tom S. 52@105, 1:48, 2:02, 1:48, 1:48
Matt P 64@105, 2:20, 3:03, 3:02, 3:04]
400m times were from inner gym door to inner gym door.
My sincere apologies to the 4:00 and 5:00 classes today as I lost your results. If you remember them, please post them!
Uh oh. What’s the burpee penalty for this? 😉
Pugh- 42@165, 1:44, 1:46, 1:48, 1:38
I think…
I promise I was at 9:30, at least thats what my shoulders are telling me!
Katie N: 72 @ 65 1:41, 1:46, 1:43, 1:41…I know the times are right, maybe not the order…
39@ #135 , 1:44, 1:46, 1:48, 1:50
John, it’s because you didn’t have the pretty grid system like kehl.
Kehl – 47 @ 165, 1:42, 1:44, 1:38, 1:36