Make Up Day – Feb 16, 2012

Come on in between 5 and 7:30 tonight to make up any of the last 5 workouts.  This week’s choices are:

  1. 8×3 back squat (50% 1RM), max consecutive push ups, partner tabata leg tosses
  2. Valentine’s Day partner WOD (see 2/11 post for details)
  3. For time, complete 25-20-15-10-5  of overhead squat (95/65#) and box jumps (24/20″)
  4. 1 rep max ground to overhead, then 3 clean and jerk on the minute for 6 minutes (75%)
  5. 3 intervals, each for time, of 500m row, 50DU, 25 pull ups. 3 min rest between rounds.
Special Note:  I’m not long on words but this is worth saying.  It was about this time last year that we really started forming the idea for ICA.  I don’t think either of us expected it to develop into the community it has already become. You have done so much to help people reach their goals in and out of that gym.  Your passion for the sport of fitness is unlike anyone I’ve ever met and it is a constant inspiration for me and many others to strive for excellence whenever you set foot in the gym.  Thank you for everything you do.  I love you babe.  


This Post Has 27 Comments

  1. Lindsey

    Happy Birthday Nikki!!! I am so grateful to be part of a gym with such a strong, enthusiastic, kind and patient coach.You are proof that big things come in small packages!! : ) I hope you have a fabulous day!!!

  2. Joe McGonigal

    Happy Birthday Nikki!!

    I’ll be in at 5 for WOD #1. I hope to be able to do a max pushup and stay away from John for leg tosses.

    1. Sarg

      you just cursed yourself, Joe! i mentioned that i had heard tales of John and leg tosses and that made him pick me as a partner. you better prepare!!

  3. Tiana

    Happy Birthday Nikki! You’ve been an inspiration to me in such a short amount of time thank you for welcoming me to your gym.

    Enjoy your day!

  4. Phil

    its notes like these that makes me realize even more that we’re not just talking about a ‘gym’ here.

    Happy Birthday Nikki! I hate them but ill lay down some burpees for you tomorrow! =P

  5. Mark

    Happy Birthday Nikki! John couldn’t have said it any better. It’s been great getting to know you. You’ve always made us (I’m assuming others feel the same) feel like we are your only clients, individualizing and working with us on our wants and goals. I looked forward to a memorable year at ICA.

    tomorrow…rest day for me…

  6. Emily

    Happy Birthday Nikki! You are an awesome motivator and coach. Incredibly positive, patient and always watch out for us all. My first day at ICA you made me feel at ease and gave me the inspiration that I could do anything. You have amazing skills and every day you show how much your heart is in ICA. Hope you have a wonderful birthday tomorrow 🙂

  7. Mike Sabol

    Happy Birthday Nikki! You have taught me so much in a short period of time and I appreciate every minute being part of the ICA community.

    Tomorrow will be a rest day for me as well.

  8. Kevin

    Happy Birthday, Nikki! I can’t thank you enough for taking us on from the start and reshaping how I think about training … it’s been constant motivation and it’s made Crossfit new and fun again. Like John, Phil and Mark said, we’ve got more than a gym because of your passion for helping others and knowing each of us so well.

  9. Eric

    Happy Birthday Nikki!!! Can’t wait to get back in there after I’m all healed up!

  10. MJ

    Nikki!!!!!!!!!!!!! Happy Birthday friend!!!! Proof is in the words of all of your members!!! I always knew you could do this and I’m so proud of you. Miss you a hell of a lot and mostly cause of how you made me feel when you were coaching me. I love you and always will! Keep up the good work and I will see you tomorrow night! I’m coming up for a make up wod. Enjoy your day and eat some cake!

  11. Kristin T.

    Happy birthday Nikki! You are such an amazing coach and friend. I’m so proud of all that you guys have done with ICA! Thanks for teaching me so much and motivating me to be better! Good luck in open sectionals…..I know you will kill it!! Miss you and I hope to visit soon!

  12. Christopher Chamberlain

    Happy Birthday Nikki, from the Chamberlains!!! Thanks for all the help making Crossfit my new favorite thing to do. I came to ICA looking for a place to help me train for my Trail Ultras, but now I think of my trail races as really long WODs to help me become a tougher Crossfitter. So thanks again for turning a wannabe runner to a wannabe Crossfitter.

    P.S. – I can’t wait until Aiden can join in all of the ICA family fun.

  13. Melanie

    Happy birthday NIkki! You have touched so many lives and continue to inspire me even though I don’t get to see you all the time anymore! I am so proud of everythng you have accomplished! Keep kicking ass girl and I hope you have a wonderful birthday and even more amazing year ahead!!

  14. John C.

    Happy Birthday Nikki!!! You are awesome! So inspiring! I appreciate your constant words of encouragement.

  15. Cragle

    Happy Birthday from the Cragles!!! There isn’t a better person for my buddy to share his life with than you.

  16. Killa

    Happy Birthday Nikki!!! =)

  17. Killa

    Happy birthday Nikki thanks for helping me to stay motivated and not lose sight of what I am trying to do.

  18. Killa b's Daddy Jim

    Nikki Happy birthday , Thanks for helping me on my climb back into my fitness routine. You are very understanding and encouraging to be around. Opps I forgot to move Killa out of signature box

  19. Dan

    Happy Birthday Nikki! I’m proud to be a part of the community you have created. Its nice to feel at ‘home’ and get a good workout too.

  20. Megs

    Happy Birthday, Nikki!! I can only imagine that this year will be even better than the last. Nothing but good things for you!

  21. Jimbo

    Happy Birthday Nikki! Thanks for all that you have done for me at ICA! Crossfit is the workout I have been looking for since I started weight training at the age of 15. I know I can be a little loud at times and I appreciate your patience with me. Your attention to detail on every exercise, shouting words of encouragement during WODs, and the teamwork that you and John inspire every time there is a workout makes this a great gym. Can’t wait to see what I can do in the next year!

  22. Sarg

    happy birthday, Nikki!

    it’s a privilege to have had you as a coach right from the start of my crossfit career (fundi’s!) and the impact your encouragement and friendship has had on my performance shows in and out of the gym. i’m so pleased to be part of the ICA family you helped create and love getting to know you more and more every day as an athlete and more importantly, as a friend.

    i hope your special day is great!

  23. Morgan

    Happy Birthday Nikki! You are truly the best! Thank you for everything!

  24. Nikki

    Thanks for the love fest everyone! You made my day! And, honestly, you guys make my day EVERY day. I usually leave my regular job totally drained, and then I get here and it’s like a fresh start to my day – tons of energy, smiles, and daily PRs. There’s nothing like working out hard with friends. Thanks for helping us grow ICA into my favorite place to spend my evenings!


    Clean and Jerk
    Dan 205, 135
    Craig 215, 165
    Jimbo 170 (PR!), 125

    OHS/Box jump
    Emily 11:01 (25#, 12/16″)

    Interval row/DU/PU
    Miranda 5:56 / 5:45 / 5:34 (5 deadhang, 10 inverted row)
    Nick 4:45 / 5:16 / 5:23 (100 SU)

    Backsquat (KB), max push ups
    Joe 185, 78 pushups
    Gunter 151, 42 push ups

  25. Dennis Devitis

    Oops, didn’t realize, Happy Birthday Nikki, Hope you enjoy it.

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here