Workout of the Day
“The Baseline”
Complete for time:
- 500m row
- 40 air squats
- 30 sit ups
- 20 push ups
- 10 pull ups
Rest for remainder of 8 minutes and repeat for total of 3 rounds
WOD Notes: For most of us, the Baseline was the first workout we completed at ICA. It’s also an annual benchmark, and the last time we did it was almost exactly a year ago on Feb 19, 2022. Generally, there are two methods to attack this workout. You can let it rip on round 1, then do what you can for rounds 2 and 3, or you can go at a measured pace in round 1 and try to gradually decrease your time in rounds 2 and 3 (negative split). Either way, we’re sure to see some PRs today! Newer athletes or anyone not up to 3 full rounds may consider doing 3 half rounds (cut all reps in half) or complete only 2 full rounds. Take good notes in SugarWOD so you remember what you did for next year!
Open Notes: We’re less than a week away from the start of the Open! We’ll complete the Open WOD in all classes on 2/17, 2/24 and 3/3. While we encourage everyone to officially register for the Open (https://games.crossfit.com/open/overview), you are NOT required to register in order to attend class! These classes will feel like any other class with one difference – we’ll run 2 heats of the workout so that everyone has a counter/judge.
The Friday Night Lights, however, is not a regular class. It’s more like an Open Gym where we run heats of the workout every 20-30 minutes. (Similar to an Open Gym, it’s free!) Coaches will be available to answer questions, but it is not a coached class. Athletes will be responsible for getting themselves warmed up and ready. If you have any questions please reach out to us!!
Schedule Notes: Next Friday we will have a condensed schedule due to coach availability and Open logistics. Class times are 5:00am, 6:30am, 9:00am, 12:00pm, 4:00pm. The first 2 classes of the day are scheduled for 75 minutes just to give us some extra wiggle room! Thanks for your understanding!
