“Lest We Forget”
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.  

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.  

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time. – courtesy Russel Burger, and the CrossFit Journal  

Tomorrow we will all honor USAF SSgt Travis L. Griffin, who at age 28 was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.  

Travis L. Griffin aka - GRIFF


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards 

CFI "GRIFF" Scorecard 6-1-10

P.S. – I added the scorecard and an action shot from todays WOD below and a few more shots over on our facebook group.


Memorial Day WOD

Reflections on Memorial Day” by Mackubin T. Owens.     

At CrossFit Iota we will be celebrating memorial day with a HERO WOD.  We will also be celebrating one of our members birthdays (Happy 30th Lisa!)  Not to worry, those who do “Lisa’s Birthday WOD” (aka the Dirty 30) will have the opportunity on Tuesday to take part in a HERO WOD to remember and pay tribute to our fallen service men and women.  They who voluntarily wear a uniform to serve & protect us.  These HERO WOD’s have taken on an even more special meaning to us as we have quite a few members of the Smithfield PD who are training with us.  We appreciate the service that they give to all of us and our community. So with no further delay, the Memorial day we will do one of the newest HERO WOD’s called “The Seven”.       

The Seven”       

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups       

CIA Memorial Wall


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.       

CrossFit’s Hero WODs are challenging tests of fortitude—but they also represent something greater. Russell Berger takes a closer look at workouts created to honor our fallen. Read more here.      

Lisa’s Birthday Treat – The Dirty Thirty       

For time:
30 Box jump (24″/20″)
30 Jumping pull-ups
30 Kettlebell swings
30 Steps Walking Lunge
30 Knees to elbows
30 Push press (45#/35#)
30 Good Morning, w/ PVC
30 Wall ball shots (20#/14#)
30 Burpees
30 Double Unders       

Don’t forget, the workouts are always scaleable and if it looks to hard, click here

CrossFit IoTA - Dirty 30 Scorecard - 5-31-10
Dirty 30 Action Shot at the CrossFit IoTA Box!!

Schedule Update

Great week everyone.  It’s been a pleasure introducing so many new people to CrossFit and I look forward to all of your success as you take control of your fitness, health and wellbeing. 

You ever get nervous before your workout?  If you’re a Crossfitter you do, because you know your going to push yourself to the edge.  That’s not a comfortable place to be.  What’s unique about this program is that it asks you to push that limit on a regular basis.  Why?  I’m always asking why.  Here’s what I think.  Close to the edge, that’s where all the good stuff lies.  The results, the neuroendocrine response (hormones).  When your done with a wod in which you’ve laid it all out, nothing left, there’s more than just a sense of accomplishment.  You’ve done something special, you’ve pushed your limit farther than ever before.   It’s uncharted territory, for you anyway, and that’s something special.  So, if you’re not getting a few butterflies, maybe you should be. 

Sometimes that nervousness can go too far.  It can negatively affect your workout.  Here’s a recommendation.  As your standing there waiting for the 3,2,1…go,  take a deep breath and really step back for just 2 seconds and smile, look at those around you, notice how alive you feel, accept the forthcoming pain, now you got your mind right.  The bottom line… 

Some people dream of success, while others wake up and work hard at it!

Memorial Day we will hold 3 classes – 6am, 7am and 8am!

BEGINNING June 1st our schedule will be as follows 

Monday thru Friday
6am, 7am, 8am CrossFit Class
10:15 am – Ladies Only CrossFit Class (on M, Tu, Th, Fr)
3:15 pm, 4:15 pm, 5:15 pm CrossFit Class
Saturday 7:30 am
Sunday CLOSED 

While the schedule above is generally correct, be sure and check our daily schedule here for Holidays or special events that we may be participating in as a team.


12min AMRAP (As Many Rounds As Possible)
7 – Box Jumps
7 – Kettle Bell Swings
7 – Burpees

Here is a picture from todays workout, NANCY! (The score card is also posted below.) Everyone of you who came in today did a great job!! Rome wasn’t built in a day and the same goes for our squat.  The air squat has been the skill that we have focused on this week and we will continue with it next week.  It is important to continue to build a solid foundation and the squat is extremely fundamental to what we do.  We need to seek virtuosity where fundamentals are concerned or in other words “do the common, uncommonly well.”   

A few of the members from the 6am class!

Don’t ever feel like “I will never get this” or “I won’t be able to do this”.  Believe me you will!  We all start out in different places, and by being dedicated you will get better!  Here is a prime example of a CrossFitter from CrossFit Santa Clara with a “can do attitude!” That’s 65 pounds overhead! INSPIRING to say the least.   

Now that's a MEAN overhead squat!!

“Midline Stabilization is crucial for all good athletic movement. In a nut shell it is “core strength” which by Crossfit definition is your bodies ability to maintain the neutral/ natural S curvature of your spine. It is the ability to maintain this fusion between your spine and pelvis throughout the duration of a movement. This was key today!!!” – courtesy of CrossFit Santa Clara


5 rounds for time
400 meter run
Overhead squat 95 lbs x 15   

New members: remember that ALL of the workouts are scaleable and as we discussed you will do the “Overhead Squats” with PVC or with hands placed high on the wall and you will be doing 4 rounds. 

CrossFit IoTA - Nancy Scorecard 5-28-10

Watch a few of Coach Brett’s 95# overhead squats from the second round here.

I just want to let you know how proud I am off all of the members of CrossFit IoTA.  Showing up is tha hardest part of what you do.  We saw some amazing work being done today of people pushing themselves to finish and getting thru the WOD. Keep up the great work!!   

Getting after the WOD at CrossFit IoTA.

I also wanted to share with all of you an article from the CrossFit Journal entitled “Consistency before Intensity”. In this article Scott Semple shares some great thoughts about training.   

“I lost more than half a season to unrealistic expectations and a childish “more is better” approach to climbing and CrossFit. Now that I’ve committed to the process rather than the result and can be consistent in my workouts, my training is more effective and even more enjoyable. My gains are slower in the short term, but over a longer timeline they are far greater due to my ability to be constant.”  I would encourage you all to stay committed to the process.  Know that there is no magic pill, but that the hard work and perseverance will pay off. Remimber….  


WOD – Endurance Thursdays

For those who took a rest day Wednesday (and as you know rest days are why you get better), we will have you do Wednesday’s workout.  For those who did the workout today, we will have you do an endurance workout. Our first bench mark will be Friday!!

For our beginners:
Run: 2 miles
C2: 2k row
Cover distance as quickly possible.

Experienced CrossFitters:
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Update: The pull-up bars are almost in and our boxes are also almost complete.  By Monday of next week everything we’ve been working on will be available for us to learn and work with.  It’s been a great week and I look forward to working with all of you that will be joining us next week!

“There’s no such thing as natural touch. Touch is something you create by hitting millions of golf balls.” – Lee Trevino   


5-26-10 WOD, for time

10,9,8 -> 2,1
of Kettle Bell Swings (m-55#/w-35#)
and Wall Ball Shots (m-20#/w-14#)
w/200m run after each odd round

Rx + Challenge: 70# Kettle Bell Swings and 400m Run after each odd round

My little helper preping the boxes for our gym! Box Jumps anyone?

“Now remember when things look bad and it looks like your not gonna make it, then you gotta get mean.  I mean plumb mad-dog mean.   Cause if you lose your head and give up then you neither live nor win. Thats just the way it is.” – Outlaw Josey Wales