“The Zoo”
Complete 3 rounds for time of:
- 10 back squats (225/135#)
- 400m run
- 10 strict pull ups
- 20 burpees
WOD Notes: This is Phil’s last week as a regular at ICA! He is getting married on Sunday and then heading back to school full time to become a physical therapist. This workout is a healthy combination of what Phil loves (because we think he’s great) and what Phil hates (because we hate that he’s leaving). Don’t worry, Zoo is not gone for good as he will be coaching on the weekends occasionally. Make sure to wish him good luck if you see him this week!
This Post Has 25 Comments
Good luck in your future endeavors Phil!! That’s exciting! You’ll be amazing!! Sorry I can’t make it… This real world thing Ruins everything!!
Phil…I am sad! Will miss you for Sure! Happy wedding! Happy life! And looking forward to a no cardio Sunday when u return to coach!
We will miss you Phil!!! You have so many exciting things happening!!! Best of luck with everything 🙂
I LOVE IT! You guys are the best.
I’m not leaving but wanted to take this time to thank you guys!
Its unreal that its been almost 4 years since starting at ICA. I owe so much to the Warnek’s for leading me down this path towards lifelong health and wellness and subsequently my journey into PT. Even though it’s just the beginning I can’t wait to start contributing to the community as much as you two have! You have built an amazing place and I’m going to miss not being there everyday.
To the coaches you guys have been beyond supportive and make this community the fun place it is. Thank you for always being accommodating when I lack time/gym management and always open about sharing ideas, warmups, cues and feedback! ICA is lucky to have such a passionate and talented crew. Special shout out to Sarg for pushing me to intern and not miss out on this great part of my life.
To all the athletes and a few knuckleheads you guys never cease to inspire and encourage me with your willingness to learn and your heart/mind to endure whatever we throw at you =P. You guys have no idea how much I actually feed off of you guys! So thank you for teaching me to be powerful! I hope you guys remember all your cues! Do your daily air squats. Move fast but move well! Compete but most importantly have fun!
See you guys around
Phil! Best of luck on your wedding day and with the start of PT school! Thanks for all the coaching and advice along to the way. Stay in touch.
Phil, I’ll always channel my “inner Phil” for bench day and remember to “respect the movement”! Best of luck to you on your wedding day and beyond. So happy for you and so sad for us!
6am Results
Faith 22:29 (45, 5 P+MM)
Dan 21:29 215
Ceil 21:29 (95, P+MM+MF)
Jenn 23:26
Patrick 16:08 (Row)
Sarah 18:02 (95 FS, 5 PU)
Erik 19:23 (95, Row, 5PU)
James 27:25 (155)
We’ll miss you so much, Zoo. I hope you have an awesome wedding day and enjoy your next adventure. – Sarge
Phil!!!! Noooooooo….
John/Nikki, you left out the bicep curl in front of a mirror to finish the 3rds.
5 min AMRAP curls is the cash out.
Zoo’s first workout at ICA was Nov 4, 2011. Check it out here: https://iron-cross-athletics.com/2011/11/03/daily-wod-nov-4-2011/
The workout called for a 53# KB. Zoo used a 26#. I have vivid memories of the WOD – and watching Zoo slowly fall apart. He almost quit multiple times and we all pushed him to finish. Which to his credit he did. It’s amazing to think that if we programmed this same WOD today, Zoo would use a KB twice as heavy and finish in half the time. Huge props to you, Zoo, for all the hard work you’ve put in over the last 4 years. You’re a beast. And the story also serves as a good reminder to the new folks – everyone starts at/near the bottom, only you can control where you finish.
We’ll miss you Zoo. I’ve been dreading your departure all year. It’s a huge loss for us, but I am so happy for you that you’re following your dreams!
Zoo! Many congratulations on your wedding and the exciting new adventure! We will miss seeing you regularly, but I’m sure that there will be plenty of weekends where you make an appearance.
Best of luck Phil! You are a great coach. I’m glad we will still see you on weekends. Thanks for your patience and help with all the WODs
Good luck on your new adventure Zoo! Thanks for always eating my left overs so I didn’t have to waste them. We will miss you!
Phil- I have never had the opportunity to be coached by you and I am bummed…. from all of the wonderful comments it seems like I’ve missed out! Best wishes to you on your future endeavors!
Best of luck in all your adventures and endeavors Phil. I know you will be a great PT. Hope to see you on a weekend.
Phil, congratulations on your wedding. We wish you the best of luck on your new adventures!
Congrats and good luck Phil, we’ll miss you!
Congratulations on your wedding Phil. Looks like you’ll catch a great weather weekend for it.
Thanks for all your help and coaching over the past few years. You’re like the Crossfit Whisperer. Not overly loud or vocal but able to give subtle and very helpful tips. I’d still be OHSing 65#’s if it weren’t for you. I’ve always appreciated your advice, tips and queues on technique. I’m sure you’ll do well as a PT also. And lets be honest, the way my body is going I’ll probably get to see you when you’re working. . . .
Good luck and hope to see you around.
Phil! Best of luck on all of your new adventures. We’re all very fortunate to have had you as a coach, and you will definitely be missed. I’ll have to start breaking my rule of rest on Sunday’s, and catch you at football WOD here and there.
Congrats Phil! Wishing you a life full of blessings,happiness and health. You will be missed!
Congrats Phil! All the best wishes for your future endeavors. You have been an immense help and great teacher! Thanks so much for working with me to find ways around my limitations. You’re going to shine in every path you choose.
Congrats Phil! As Nikki said, it’s definitely such a big loss for us ICAers. I always enjoyed our workouts together. We had some pretty good battles back and forth and you definitely motivated me, plus helping with my techniques with the Oly Lifts. Anyway, Congrats on your wedding, and good luck in school bro!
Phil,
Good luck! Clearly you’ve made an impact on a lot of people. Something to surely be proud of. That said, I would not count Rick as a success story. Few others do, so don’t feel bad.
Congratulations Phil! You’re going to be a wonderful husband!!…with an even more beautiful wife 😉
Thank you for all of your help and patience. You have truly found your calling !
(Sort of) Thanks to John & Nikki…it’s all your fault… you did too good of a “job”.
Phil, you already inspire…your future holds great things! Thank you.
Here’s to a life full of love and laughter!!!
Results:
9:30
Ron 23:09 (185R, row)
Murray 19:12 (205)
Devlin 25:45 (115, P)
Danielle 21:54 (105 R)
Tom S. 18:50 (150)
Moira 21:17 (45, RR)
John 15:50 Rx
4:00
Austin 14:08 (225R)
BOelker 15:25 Rx
Jon 18:49 (95)
Steve 21:47 (185 FS)
Erin 17:51 (105, JPU)
Janna 16:26 (75)
Bryan 22:10 (185 SDL, row)
Sarah W. 17:25 (115R, P)
Sara P. 🙂
Derek 17:30 (155/135FS)
Quinn 21:51 (135)
Fenn 18:05 (60 P)
Chris 22:40 (105, G+MF)
Brian W. 20:25 (225R)
5:00
Zoo 18:33 Rx
Jenn 14:30 (95, 1/2)
ALlen P. 21:39 (85/95, JPU)
Smith 22:48 (115 FS< P) Tina 🙂 (100 SS) Vince 19:28 (135) Jeannette 22:09 975, P) Bob 23:58 (185/165) Robbie 18:o09 (185) Pugh 🙂 (165) Tyson 20:40 (115 fs, MM+MF) 6:00 Duris 20:33 (155/165 FS) Vanessa 24:28 (35, G) Chase 22:53 (165) Dani 20:37 (105) Jimbo 18:35 (185, push up) Daria 15:04 (65, RR, row) Andrew 21:59 (115) Janet 23:00 (65, RR) Tav 22:53 (185) Coll 🙂 (95) 7:00 Allen K. 20:32 (125) Rob 25:12 (145, G) Dawn 21:36 (35, G) Brittany 19:42 (45FS, P) Joe S> 15:13 (115 )
Patrick S. 15:40 (165)
Daniel 17:23 (125 R)
Conn 18:26 (75)
Jen N. 🙂 (160 SD, G+MF)
Elissa 18:52 (95FS, mM)
Sofia 21:02 (65, G)