10-25-10 WOD – Appearance is a side affect of performance


7 rounds – for time
10 Pullups
10 Wall Balls (20#/10′ – 14#/9′)

Rest as needed then
500m Row for time

800m run
50 Sit Ups
50 Walking Lunges w/plate
50 Sit Ups
800m run

BURPEES for SANTA – DAY 3 = 3 BURPEES and don’t forget about the Halloween WOD this coming SATURDAY!

This article outlines many of the myths that women are hearing about fitness and strength training. (Men this still applies to us and remember that performance is truly what we should or are all chasing as CrossFitters.)

Let me summarize several of the myths this article touches on.
1.  Weight training will make you huge and masculine.
2.  Men Train.  Women Tone.
3.  There is a difference between toning, sculpting and firming.
4.  Women should stick to machines and stay away from free weights.
5.  Women shouldn’t work on their leg and butt muscles, otherwise they’ll get to big.
6.  Weight Training Turns Fat into Muscle
7.  Women should only lift light weights to not get “bulky”
To quote a famous fitness author, “Women are not a special population.  They are half the population.”   In an article written by Mark Rippetoe he points out that Women DO respond to heavy physical stress (i.e. lifting heavy things) differently than men.  However, women get the best results when they train for performance (the whole premise of CrossFit and what we do), because even though there are differences between men’s and women’s response to training, there is no difference in the quality of the exercise needed to produce the stress that causes our bodies to change.   The different responses men and women see in training are not the ones that the industry, media and popular culture have presented as fact.  This unfortunately has had a detrimental effect on women’s training.
The answer to our questions on how to get there are right in front of us.  The results, in terms of both performance and aesthetics, admired by the vast majority of women, continue to be routinely produced by advanced athletic programs.  Which then amazes me how “body-sculpting sessions or low intensity machine based circuit programs were the approach sold to the public.  But then again, “easier” is easier to sell (and what we do is NOT easy).
The fact is that aesthetics are best obtained from training for performance.  It becomes very simple, if you want to look like a lean athlete you have to train like an athlete, and the unfortunate part is that most people lack the “sand” for that.   Despite this unfortunate truth (most truths seem to fall into this category), the fitness industry continues to see appearances first, as though it is independent of performance.  Appearance cannot be trained for.  Think about it:  I know how to make your squat stronger, but how do you program Bun Blaster sets and reps for a tight fanny?   I may be able to double your pull-ups in a month, but I don’t know how to give your back that V-Shape everyone craves without increasing your pull-ups.  Every single aspect of programming for resistance training that works at all does so because it increases some aspect of performance, and appearance is a side effect of performance.
Carey Kepler, Jessica Sharratt, and Lindsey Smith
Appearance is a side effect of performance.
Appearance can’t change unless performance does, and the performance changes are what we quantify and what we program.   Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when your training is at it’s highest level, and this level is only obtainable from a program based on an improvement in your performance in the gym.   To top it off the best improvements in the gym occur when participating in a program that looks more like performance athletics (i.e. CrossFit) that one that looks like waving your arms or legs around on a machine.
More Unfortunate Truths:
  • Your muscles cannot get longer without some rather radical orthopedic surgery.
  • Muscles don’t get leaner ….. you do!
  • There is no such thing as “firming & toning”.  There is only stronger and weaker.
  • The vast majority of women cannot get large, masculine muscles from weight training.  If it were that easy, I would have them!
  • Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
  • Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excise to continue life sitting on their butts.
  • Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
  • You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to see reasons to avoid hard physical exertion.
Come back tomorrow for part 2 of Women, CrossFit & Myths

Athlete Profile – Tyler Roberts

Tyler nearing the finish of a Cross Country meet - Fall 2010

What is your day job? Sitting in a desk listening to teachers (Junior at Sky View Highschool). I am also a scorekeeper for basketball games at the Rec. Center.

How were you introduced to CrossFit? Paul wanted me to try it out so I could get in shape for cross-country.

What is your favorite WOD or Lift? My favorite WOD is Griff, and my favorite lift is Thrusters

What is your favorite skill/movement that you have learned at CrossFit IoTA? Kettlebell swings, and pullups

One word to describe me would be… Athletic

I have always wanted… Go to a Denver Broncos Football game

Outside of the gym, I like to… Run, hang out with friends, and play basketball

Three things you would always find in my fridge… Gatorade, Milk, Apples

Something nobody knows about me or would be surprised to know about me… I play the cello

Favorite physical activity outside of CFI… Running

Favorite place to eat in Cache Valley… Cafe Rio

Song(s) that gets me pumped up for a workout… September by Daughtry, or Remember the Name by Fort Minor

The last thing I ate was… A Granola bar

My proudest accomplishment is… Running a 5K under 16 minutes

My six month goal is… To get better at Wall Balls

If I could have ANYBODY (living or dead) over for dinner, it would be… Prefontaine

My favorite workout attire is… Basketball shorts, sleeveless shirts and Asic shoes

My favorite workout partner(s)… Habb, Brock, Doug, Paul, and Brett

If you created a WOD and named it after yourself what would the workout be?
1600m Run
30 Kettlebell swings
800m Run
30 Thrusters
400m Run
30 Ring pushups
200m Run
30 Pullups

I had the pleasure of knowing Tyler for the past year through Scouting’s National Honor Society, the Order of the Arrow.  I’ve had the pleasure of getting to know him both in and out of the box and he is a better young man then he is an athlete (and all who know him know he’s an amazing athlete).  It was really enjoyable for me to have the opportunity to watch Tyler compete twice this year in home Cross Country Meets and we where all thrilled to see him and his team do so well this past season.  His desire, determination and dedication is not seen very often in todays youth and he is exemplary in these and many ways.  Keep up the great work Tyler! – Coach Paul

Tyler and the Sky View Cross Country coaches with the 2010 First Place Team Region Trophy.



When: Saturday October, 30th -7:30AM
Where: CrossFit IoTA
Who’s Invited: ANYONE who would like to come, so grab your family and friends from all over Cache Valley and lets kick Haloween off with a MONSTER WOD!
WOD: To be determined… It may involve bobing for apples 😉
Contest: We are having a best costume contest.
Prizes: A NEW CrossFit IoTA Long Sleeve T – one for the best dressed guy and gal!

One crazy carved apple!

10-23-10 Saturday WOD

Just a reminder the Olympic Lift class tomorrow morning will start at 7:00 am.

WOD – It’ll be a fun one, so come on down.  WOD starts at 7:30 am….
As promised it was a good time – It turned into a BOYS vs GIRLS battle! collectively the whole group had to row 5000m on two rowers (girls ended up doing 2400m and they guys did 2600m). They rotated stations every two minuets with someone always being on the rower and counted the reps for Kettle Bell Swings, Sumo Deadlift High Pull, Burpees and Push Press. Girls took the bragging rights on this part of the WOD!


10-22-10 – 300

25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# 
50x KB Clean and Press @ 36# / 25# (KB must touch floor between reps)
25x Pull-up
300 reps total


June 4, 2010 CFI “300” Scorecard from June 25th, compare here.

“When you’re average, you’re just as close to the bottom as you are the top.” — Alfred North Whitehead




Even though Christmas is nine weeks away, many people won’t have a Christmas unless we have individuals, groups, clubs and businesses willing to step forward to “adopt” them.  This year at CrossFit IoTA we will be contributing to our local SUB for SANTA here in Cache Valley and will be adopting a family.

This is something that is completely voluntary and if you would like to participate, please do.  The BURPEES for SANTA challenge will begin tomorrow at our box!!  Each day we will be doing Burpees after the WOD, starting tomorrow with 1 and ending with 50.  For each day we would ask that you drop one penny for each burpee you do into the BURPEES for SANTA jar.

So day one, you do one burpee after the WOD, grab a penny from your car and drop it in.  Day two, two Burpees, two pennies and so on until we reach 50 on December 18th.  It’s that easy!  Then we will take the jar (or hopefully something bigger by that point) and convert all the loose change into manageable bills so that we can provide Christmas for a family in need. Anyone who would like to be on the shopping committee talk with Tami or Paul.