500m Row
25 Wall Balls
25 Kettle Bell Swings

Row 1000m 15 strokes at a time. After every 15th stroke, do 10 burpees
5 min rest (the clock continues to roll)
60 – 95#/65# Push Press. If the bar stops moving you must do 15 Box jumps (24″/20″) before you can go back to the bar. Time stops when you complete all 60 Push Press.

30 Mountain Climbers
30 Sit ups
30 Push Ups
400m run


CrossFit IoTA Class Schedule
Monday thru Friday

5:30 am, 6:15 am, 7am, 8am, 9:15 am CrossFit Class
3:00 pm, 4:00 pm, 5:00 pm, 6:00 pm CrossFit Class
Friday Afternoon 1:40, 4:30, 5:30pm CrossFit Class
Saturday 7:30 am


Athlete Profile – Trenna Ellison

What is your day job?  Office Manager for Peterson Wellness Center

How were you introduced to CrossFit?  My amazing son-in-law, Tod Martin

What is your favorite WOD or Lift?  I’m not sure if I have a favorite but any WOD that I don’t come in last, makes the top of my list.

What is your favorite skill/movement that you have learned at CrossFit IoTA?  Probably kettle ball swings

One word to describe me would be… BUSY!!!

I have always wanted…  TO GO HUT HOPPING IN THE SWISS ALPS!  (I think I will need many, many more CrossFit mornings to be in shape for that.)

Outside of the gym, I like to…  Read, sew, snowmobile, scrapbook, but most of all I love spending time with my grandkids.

Three things you would always find in my fridge… Almond milk, chicken, and  cheese

Something nobody knows about me or would be surprised to know about me…  I have 10 kids, 21 grand kids, and I have been bungee jumping and LOVED it.

Favorite physical activity outside of CFI… Walking

Favorite place to eat in Cache Valley… Olive Garden and their guilt-free bread sticks.

Song(s) that gets me pumped up for a workout…  ROCKY and HOLDING OUT FOR A HERO by Bonnie Tyler

The last thing I ate was… Grilled halibut, a salad, and a apple

My proudest accomplishment is… Living through the workout each morning and knowing that I can do hard things!

My six month goal is… I would like to be able to run a mile without any walking and to master the art of good squats.

If I could have ANYBODY (living or dead) over for dinner, it would be… My dad.  He died when I was ten years old.

My favorite workout attire is… My black stretch pants and my melon nike shirt

My favorite workout partner(s)… all the awesome people in my 5:30a.m. class!

If you created a WOD and named it after yourself what would the workout be?  “The Trenster”  Sit-ups, kettle bell swings, ring rows, and running in between.

Joining CrossFit has helped me to make some amazing changes in my life.  The first time I was introduced to CrossFit, I literally thought, “There is no way I can do this.”  I am 52 years old, have muscle degeneration in my legs, and have Crohnes.  The things that I was trying to do in the “Rookie” workout seemed impossible for me.  Thanks to Paul, who has modified my workouts and been so patient with helping me, I have been able to do things that I thought were impossible.  Every day is hard but I have learned I can do hard things.  I think that it is the consistency of going every day and giving it my best. The amazing thing is it has spilled into all areas of my life.   My balance is better and I walk with more strength and confidence.   When I started CrossFit it was with the idea to lose weight.  To be honest, I haven’t lost much weight but the strength I have gained has been amazing and become my focus.  It has given me the strength to keep up with 21 grandkids, work a full time job, and be the Relief Society president in my ward.  There is no better feeling than driving home from CrossFit and knowing that you did it!  You made it through the workout!  The miracle isn’t that I finished.  The miracle is that we each had the courage to start.  Thanks to Paul and the others in my class for your continual encouragement and support.

When Trenna walked through my door I have to be honest and say that I had some serious concerns. When she came back the second time I was even more surprised, but everyday since then I have been AMAZED and in awe of her dedication and increase in ability. She, like many of you, is someone who has taken what we do and it has transformed her life. Making life better and easier is what it’s all about. “Universal scaleability” is the language we’ve routinely used in describing CrossFit to suggest that your grandma could and should be working out with us. Trenna has proven this to be true and we are proud to have her at our box! – Coach Paul

“Older athletes are some of our better people. They are responsible, structured, brave individuals with a strong work ethic and great intelligence, determination, and character, and we need more of them.” ~ Mark Rippetoe

10-30-10 – Haloween Monster WOD

Today was exciting!  The workout turned into 4 teams of 5 and everyone that came had a great time!!  It was fun to see some old friends, meet some new ones and watch everyone work.  Here is the picture of everyone who took the time to dress up.  Over on our Facebook page I’ve posted a few more pictures from the WOD today.

Halloween at CrossFit IoTA!

As we complete another month I can’t help but think of the progress that so many of you have made.  I was attending a social get together last night and couldn’t help but smile as Tandy and I talked about how CrossFit had made life easier and that when he started he just wanted to do 3 pull ups.  He then commented that he had done 75 during Cindy yesterday.  Talking with Tonya she now does dishes and other household work that may not be the funnest with a timer…dirty dishes, lets see how many you can do in 5 min.  Coach Brett recounted the story of having to pack out an Elk rack and full head across his shoulders and how without CrossFit he would have never been able to carry it for over an hour.  CrossFit is there to make us better at life.  When it’s all said and done it doesn’t matter whats on the board, what our time was, how many rounds we got… It’s all about being the best that we can be and looking at the progress we as individuals are making.  Keep up the great work all.  Being consistent and doing the workouts the best you can do is all we ask!!

CrossFit IoTA October 2010 Goals and PR's Board!


10-29-10 “CINDY”

20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

CrossFit IoTA Cindy Scorecard October 29, 2010

25 Burpees
400m run backwards
50 Squats
800m run
50 Squats
400m run backwards
25 Burpees


“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” – Lord Edward Stanley

10-27-10 “Annie”

Double Unders (4:1 Singles)
Sit Ups

CrossFit IoTA Annie Scorecard, Oct 27, 2010

BURPEES for SANTA – DAY 5 = 5 BURPEES … Hows that Halloween costume coming for the MONSTER Halloween WOD  on SATURDAY!

Here is a great video about learning the technique of Double-Unders with Mikko Salo the 2009 CrossFit Games Champion at CrossFit Santa Cruz – video [wmv] [mov].  If you’ve been working on double unders, or already have them, these are some great tips on leaning them and making them a more consistent part of your game.

‎”Intensity is the independent variable most commonly associated with optimizing return.” — CrossFit Founder Greg Glassman. Are you going after your day (and your workout) with intensity?

For pain, one needs to ice for 20 min every other hour…why? In simple terms, ice causes blood flow–blood flow causes healing, healing causes power! Therefore, ice rules!!!

10-26-10 WOD – Appearance and Performance Part 2

Sumo Deadlift Highpull
Walking Lunge with a plate
Push Press

Coaches Challenge
Deadlift (225#/155#)
Overhead Squat (135#/95#)

BURPEES for SANTA – DAY 4 = 4 BURPEES and don’t forget about the Halloween WOD this coming SATURDAY!


Women will not get big bulky muscles because they just plain don’t have the hormones to build them.  It is the difference in the hormonal profile between men and women that causes their performances to also be different.  There are several aspects of a woman’s performance that will different from those of a man, all of which depend on neuromuscular efficiency, and all of which are a direct result of lower testosterone levels and the effects that testosterone has on motor unit recruitment, central nervous system excitation and other neuromuscular factors.
You might now be thinking that because there are such big differences, then it must be true what the fitness industry says about the necessity of gender specific programs and exercises.   This could not be further from the truth.  Women may lack higher levels of testosterone, but we are built the same when you look at our body structures.   We are not as different as bunnies and fish.   Men and Women, however, both recruit motor units into the same patterns to cause muscle contractions…..just to different degrees.   A real world example would be that physiologically, Aaron Rogers and your grandmother operate the same way, in the same sense that Labradors and Toy Poodles are both dogs.
What does this all mean?  That the type of stress (i.e. training / heavy strength) will cause the best results in both men and women, only the degree of results will vary.  For example, Squats work better for everybody than leg extensions, leg curls, and the Bun Blasters because of the quality of stress they produce.  “Squats are performed with the same muscles by everybody, they are hard for everybody, hard enough to produce system-wide stress for everybody – and this is why they work for everybody.   Men are more efficient at responding to the stress of squats in terms of elevated testosterone levels, and in this respect men can get stronger and bigger faster.”  (Rippetoe) What this doesn’t mean is that women are not served well by using “less efficient” ways to produce stress on their bodies.  We just wont get as strong or big as men.
So what should we do ladies?   We need to be doing barbell exercises that demand strength, balance, power, coordination, and mental focus to produce a type of stress and adaptation that is superior to either low-intensity floor exercise (or walking on the treadmill) or isolation type machine exercises (i.e. bicep curls, leg extensions).   It is the stress that causes the adaptation, and the quality of the adaptation is dependent on the quality of the stress.   For example, an exercise that does not involve balance cannot cause an improvement in balance.   The stress on the body must target the parameters that need improvement or these parameters will not see adaptation.   It is this simple fact that is ignored and/or misunderstood – by the fitness industry, and thus the value of squats, deadlifts, presses, cleans, and combinations of barbell movements with gymnastic skills and track & field skills goes unappreciated and therefore causes an incorrect education of our society.
The other unfortunate aspect is that holding businesses to these truths would complicate their businesses.  It is very hard to find qualified staff to train members at optimal levels of skill and intensity and it will continue this way as long as the standard fitness center pays minimum wage for trainers.  Qualified coaches generally get paid more than fitness centers are willing to spend.   All hope is not lost!   This paradigm is slowly breaking down and we can thank CrossFit!  As CrossFit grows and it becomes harder to ignore the results of honest work done at high intensities, the “fitness media” is taking notice.  You see more stories featuring the benefits of weight training versus aerobics-only programs.
It honestly isn’t rocket science, as most things in life work in a way that you get out of an effort what you put into it.  This is something that we all know, however, we still crack and are willing to believe people who tell us otherwise.   We hear 20-min a day and you could look like this, or all you have to do is walk on the treadmill.  Unfortunately it isn’t true and we know that because we are smart people.
To summarize my experience as a CrossFit Coach and Affiliate owner for 1 1/2 years, on top of 10+ years in the fitness industry, is that not one of the 180+ women we have trained has gotten bigger and stayed bigger.  I have seen a couple women get bigger as the body begins its transformation.  However, bigger is temporary. Usually lean mass increases first.  Shortly thereafter, a layer of fat melts off the top of the newly acquired lean mass.   As soon as that happens, the women are thrilled.   For the clients that incorporate a zone/paleo approach to nutrition, the results come quickly and without fail.   For those that do not make dietary changes, the process takes longer.  And don’t forget that strength will have longer lasting benefits than the immediate tight buns or smaller waist.  It will help you open jars, carry your own groceries, move your own furniture, stay mobile and osteoporosis free so you can enjoy a long active life!   So get started and pick up some heavy weights to start making the changes that you want to see.
Want to read more about Women in CrossFit?  Check out this great article from the CrossFit Journal Beyond the Body,