Daily WOD – Nov 22, 2014

AMRAP in 6 minutes of:

  • 10 box jumps (24/20″)
  • 10 power wallballs (20/14# to 10/9′)

Rest 4 minutes then

AMRAP in 6 minutes of:

  • 5 front squats (155/105#)
  • 3 muscle ups

Schedule Notes: Starting tomorrow, we are are opening up the 7:30am Barbell Club and making it an Open Gym. This means that members can use the gym for any workout they want – including strength work or the daily WOD. Coaches will be available to answer questions and oversee member safety, but it is NOT a coached class. For this reason, anyone who attends Open Gym should be comfortable with most CrossFit movements and able to work independently.

Community Notes: We had a great suggestion from a current member that we are excited to put into action! After completing Fundamentals, all new members will be paired with an experienced ICA “mentor.”  The mentor is someone who the new member can contact with questions about anything from what to wear, what to eat, what is that movement in the WOD, etc. We also expect the mentor to reach out proactively to help the new member feel welcomed and a little more at ease! Mentors should have at least 6 months of experience at ICA. If you are interested in becoming a mentor, please comment on today’s post with your name and what class time(s) you usually attend. Thanks in advance for your support!!

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This Post Has 23 Comments

  1. Love the mentor idea! I am in.
    I had Ron & Thomas for the lift questions. Angie & Lindsay made me feel comfortable and welcome during my first classes.
    Usually 5:00 weekday & 8:30 Saturday

  2. I am in 100% on the mentor program.

    Almost exclusively 6PM weekdays and Sunday Football WODs, a great time to catch up with someone.

  3. I nominate Joe McGonigal to mentor all OHS’s

    I am in for the mentor program!

    1. That took longer than I thought.

  4. I love this idea!! Def on board with the mentor program!! I am at the 6:15, breakfast club and Sunday funday football wods!!

  5. Count me in! Usually 6pm classes and Sunday workouts every other week.

  6. I don’t think I could have made it thru the early days if it weren’t for Dave and Patrick. Many thanks! Hope this helps the new folks.

  7. I am in for the mentor program. Mostly at the 5 and sat @ 7:30.

  8. I’m in for the mentor program. Normally 6pm, noon Friday and Sat 8:30.

    1. I actually meant you. Big help to me. Thank u!

  9. Results:

    Tina 5+3, 4+5 (65, PU)
    Mark G 6+12, 4+6 (2MU)
    Todd V 6+5, 2+7 Rx
    Jess S 4+15, 3+6 (75, PU)
    Patrick M 7, 6+5 (115, PU)
    Maggie 7+10, 4+5 (PU)
    Jen T 🙂 , 5+5 (65, PU)
    Sarge :), 5+0 (95, PU)
    Tana 6, 4+9 (12#, 65, PU)
    MB 5+10, 6+0 (10#, 55, PU)
    Joe S 6+2, 6+0 (95, PU)
    Ron 6+1, 4+0 (PU)
    Fili 5+0, 4+2 (PU)
    Rick 7+0, 4+0 (MUA)

    Boelker 6+10, 5+9 (PU)
    Tanya 6+17, 5+1 (PU)
    Katie L 6+5, 4+8 (65, PU)
    Tom S 6+0, 5+0 (125, PU)
    Julie 6+12, 4+13 (10#, 65, PU)
    Sarah W 6+0, 6+0 (85, PU)
    Laurie 5+5, 4+5 (85, PU)
    Tav 5+8, 4+0 (PU)
    Jenn 7+0, 4+5 (2BMU)
    Brian M 6+3, 5+0 (135, PU)
    Peggy 5+15, 5+5 (8, 65, PU)
    Kyle 6+0. 5+3 (125)

    Great job to Julie who completed her first 2 classes yesterday and today!

    1. Love the mentor idea! Count me in. I’m 6:15a MTW, 6pm Fri, and Sunday Funday football WOD.

  10. Boxing update: Samuel is not fighting first. His bout will be the 6th one, that would start probably ~8:30. They changed it because so many people are coming to see his bout!

    1. Peggy, can I still get tix from you? I emailed your work email w my number, call me if you can.

    2. Would someone please let us know how Sam does tonight? Good luck Sam!!!!!!
      Peggy, calm those pre-fight nerves with a glass a wine!

  11. As the clear fashionista of gym wear I feel I’m uniquely suited to advise new people what to wear. I’ve been trying to lead by example but Pugh, B Murray(to a lesser extent), McGonigal and now even Mark G have not followed suit. I don’t despair. They’ll catch on. #SOTO
    My great fashion sense aside I would like to volunteer to help. I can typically be found getting my swole on at the 4 or 5 class most days during the week with the occassional 12 on Friday.

  12. I would be available usually the 4pm or 5pm. I occasionally do the 9:30 am. Great idea. I felt a little overwhelmed before I started but the ICA family quickly made me feel at home

  13. I’d like to be a mentor to any teens that come into the gym! I mainly attend the 5 o’clock class, and barbell on Saturday!

  14. Thank you to our mentor volunteers! We bring in about 3-5 new members a month, so it may take a while to get your first “new member” but we appreciate everyone’s support! When we match you up with a new member we’ll send out an email to put you both in touch. Thanks!!

  15. I’m in! I roll with the 9:30 crew and an occasional breakfast club. Great idea btw!!

  16. I am in but my schedule is random – if you get someone who comes sporadically between 4-6pm and sometimes on the weekend, I am in! haha 🙂

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