9-1-10 WOD

15 min AMRAP
5 – Sumo Deadlift High Pull
10 – Wall Balls
15 – Sit Ups

THE SOCCER TEAM WOD is BACK!!  M, W, F we will me meeting for a team WOD and to get some of our new recruits into the swing of the conditioning program that some of you have been doing all summer. Wondering what CrossFit can do for you as a Highschool Athlete? Just ask Braden… not only has his summer conditioning helped his soccer game, it’s made his wake boarding and other activities easier and a lot more enjoyable as well. P.S. – Nice work a few days ago knocking all 78 of those pull-ups out!

Tammy and Braden.....Mother and Son...Both dedicated CrossFitters!

400m Run
21 Burpees
21 Squats
21 Sit Ups

Don’t be afraid if things seem difficult in the beginning.
That’s only the initial impression.
The important thing is not to retreat; you have to master yourself.”
Olga Korbut Olympic Gold Medallist Gymnast


8-31-10 WOD

200m Run
13 Plate Squat Cleans
13 Pull Ups

Everyone got a taste today of the mobility work we will start doing after the completion of each WOD.  I am headed down to the mobility certification this weekend, so it will become a part of our daily post WOD routine.  Remimber the 10 genral physical skills, we’re going to start paying a little more more attention to flexibilty, balance and agility with this daily mobility work.

8-30-10 WOD

20 Push Ups
20 Sit Ups
400m Run

Habb's push-up is pretty fast!

“Make each day useful and cheerful and prove that you know the worth of time by employing it well. Then youth will be happy, old age without regret and life a beautiful success.”

Louisa May Alcott, 1832-1888, Novelist

Athlete Profile – Tod Martin

What is your day job? I am the Sales Manager at Renegade Sports in Logan, Utah. I also coach the boys soccer team at Logan High School.
How were you introduced to CrossFit? My twin sister who just happens to be a trainer at Crossfit IoTA finally got me off of my butt and encouraged me enough times to get me started. After that the results became the motivation.
What is your favorite WOD or Lift? Although my numbers aren’t quite there yet, I like the Tabata workouts.
What is your favorite skill/movement that you have learned at CrossFit IoTA? That is a loaded question to call it “My Favorite” but I would have to say that I don’t mind the Kettlebell Swings
I have always wanted… learn to play the guitar
Outside of the gym, I like to… spend time with family, watch and play sports, and tinker in the garage.
Three things you would always find in my fridge… yogurt, milk and eggs.
Something nobody knows about me or would be surprised to know about me… I was arrested twice on my mission.
Favorite physical activity outside of CFI… Soccer
Favorite place to eat in Cache Valley … Pizza Plus (They have the most forbidden bread sticks in the valley)
Song(s) that gets me pumped up for a workout… I don’t listen to music much anymore but in High School it was Machine Head by Bush and Hemorrhage by Live
The last thing I ate was… a protein shake
My proudest accomplishment is… My Family
My six month goal is… To weigh 170-180 pounds and have Brett and Mike Balls looking over their shoulders during workouts.
If I could have ANYBODY (living or dead) over for dinner, it would be… Thomas S. Monson
My favorite workout attire is… Nike Dri-fit shorts and shirt
My favorite workout partner(s)… I love working out with Mike and Mike in the Morning
If you created a WOD and named it after yourself what would the workout be? Kettlebell Swings, Wall Balls, Jump Rope and Running

Tod to me is just simply a great guy. He’s grounded, determined and a great example. He’s someone who I enjoy talking to and learning from. Thank you Tod for your dedication and exemplary work ethic. – Coach Paul

Wax on…Wax off…

Remember the movie “The Karate Kid” from 1984? Not that weird reincarnation with Will Smith’s kid and Jackie Chan (that I still want to see), but the original one with Daniel Laruso, his nemesis Johnny, and good ol’ Mr. Miyagi? Yep, you saw it, and you loved it like everyone else did. Don’t lie. For some strange reason I was thinking about this movie the other day, and thanks to my amazing ability to relate *everything* to CrossFit, I would like to share a hidden CrossFit message in the teachings of Mr. Miyagi.

Here’s the scene: Mr. Miyagi lays down a challenge at the Cobra-Kai dojo that Daniel will beat Johnny at the upcoming karate tournament. Daniel, not knowing even how to *spell* karate at the time, shows up to meet Mr. Miyagi the next morning to begin his training. Mr. Miyagi sits him down to enter into a sacred pact with Daniel before his training starts. It went something like this:

“I promise teach karate. That my part. You promise learn. I say, you do, no questions. That your part.”

Then he straps that headband on Daniel to make him look like a complete fruitcake, and Daniel gets to washing his cars, painting his fence, sanding his floor, and painting his house. None of it makes sense to him and he doesn’t especially like doing any of it, but Mr. Miyagi is teaching him the basics of karate and simultaneously strengthening the movements necessary to be good at it. Yeah, that was a cool part of the movie, wasn’t it?

While the chances are extremely low that I won’t be strapping a headband to anyone’s head, I do appreciate the honesty and simplicity of the sacred pact. Who knows, I may even make it part of the membership contract! The honest truth is that my promise to each one of you is that I will do anything I can to teach you as much about CrossFit as you can absorb. I will always gladly and freely share any information, technique, coaching tip, motivational point, or kick in the pants you need to help you learn more about how to improve yourself as an athlete and person. I will not always tell you what I am doing or why I am doing it, but I assure you that the purpose behind whatever crazy thing I may be asking you to do is strictly for your benefit.

My part of the deal is always on my mind, even long after I’ve left the box (you can ask Brett, Tami or my wife about that if you don’t believe me!). I spend a lot of time learning, practicing, reading, watching, observing, pondering, and developing new and better ways to fulfill my promise to guide you to greatness.

Just don’t forget your part.

This was a post from CrossFit Montgomery County but if fit so well with the e-mail I sent you all this week, consistency, then intensity = results – Showing up is your part!!

A quick update on our Top of Utah Half Athletes that competed in the Top of Utah Half today.

A quick update on our Top of Utah Half Athletes that competed in the Top of Utah Half today.

CrossFit IoTA Athlete who competed in the 2010 Top of Utah Half Marathon update:

Tandy Olsen
: 1:46.49, 18th place out of 67 Men age 40-49, 291st Overall out of 2011
Tyler Axtell: 1:53.19, 10th place out of 20 Men age 15-19, 417th Overall
Tami Rigby: 1:55.27, 90th place out of 363 Women age 30-34, 522nd Overall

And a few of our friends from our old stomping grounds, CrossFit Cache Valley

Tanya Windslow 01:45:11 6th place out of 103 Women age 40-44, 225th Overall
Anna Weidmier 01:45:45 23rd place out of 276 Women age 25-29, 235th Overall
Deena Wolfley 01:48:14 7th place out of 103 Women age 40-44, 282nd Overall
Julie Streeter 2:03:53 95th place out of 276 Women age 25-29, 767th Overall

Well done everyone! You made us proud! You can see the full race results here.

8-28-10 TEAM WOD

Sumo Deadlift High Pull
Push Up

Box Jump

NOTE: at some point during the WOD the team will need to row 500m.

This is a partner (teams of two) workout. Partner 1 will start at ‘WOD A’ and do 21 SDHP and 21 Push-ups while Partner 2, who starts at ‘WOD B,’ does 21 Box Jumps and 21 Burpees. After each has completed their respective reps, the two partners will run 200m. They then will switch, so Partner 1 goes to ‘WOD B’ and does 21 Box Jumps and 21 Burpees while Partner 2 goes to ‘WOD A’ and does 21 of SDHP and Push-ups. They will then run another 200m and so on until all reps have been completed.

‎”Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” — Steven Jobs