7 – Push Press
7 – Kettle Bell Swing
7 – Knees to Elbow

BURPEES for SANTA – DAY 34 = 34 BURPEES (final donations due Dec 9th.)

NEW SCHEDULE on FRIDAYS!  We will be adding a 3:00pm class on Fridays, so our NEW Friday afternoon schedule will be 12:00pm, 1:40pm, 3:00 pm, 4:15 pm, 5:30 pm. 

Jeremiah Esplin lettin that KB SWING!!!

“He who would learn to fly one day must first learn to walk and run and climb and dance; one cannot fly into flying.” — Friedrich Nietzsche



Happy Birthday Braden Call!!

Braden muscling for and getting the ball!

“Braden’s playing some of the best soccer I’ve ever seen him play. So much fun to watch. Guess that’s what a little CrossFit will get ya…ok a lot of CrossFit! Nice job Braden!” Tammy Call

1000m row
50 Wall Balls
50 Sit Ups
25 Wall Balls
25 Sit Ups

BURPEES for SANTA – DAY 33 = 33 BURPEES (final donations due Dec 9th.)

“Obstacles are those frightful things you see when you take your eyes off your goal”
– Henry Ford

Athlete Profile – Brock Reese

What is your day job? I work at Evolution Design. My main job is to run the saw and cut out the counter tops. I also do some maintenance work and keep the Pro Edge running so that Habb can do his job too. I also install when called upon.

How were you introduced to CrossFit? Actually my boss at Evolution, Brett Brunson, invited me to come with him. I tried it and knew it was something I could excel at.

What is your favorite WOD or Lift? Cindy

What is your favorite skill/movement that you have learned at CrossFit IoTA? Muscle Ups

How has CrossFit changed your life? It has changed my life in many ways. First it has introduced me to a lot of good people that I would probably have never gotten to know. Also it has eliminated a lot of pain I use to have in my back and neck by developing muscles and strengthening them.

One word to describe me would be… Unbreakable

I have always wanted… to make people smile

Outside of the gym, I like to… spend time with my kids and family (and go mountain biking too.)

Three things you would always find in my fridge… Dr. Pepper, Whole Milk, Ice Cream

Something nobody knows about me or would be surprised to know about me… I was born premature and only weighed 3lb 12oz. Also 11 years ago I was in a coma caused by an ATV accident and had to learn how to walk and talk again, defying all odds to fully recover.

Favorite physical activity outside of CFI… Mountain Biking

Favorite place to eat in Cache Valley… Texas Roadhouse

Song(s) that gets me pumped up for a workout… Five Finger Death Punches remake of Bad Company, Ozzy Ozborne Say Yeah

The last thing I ate was… Cheesy Hashbrowns, Mac and Cheese and a glass of whole milk

My proudest accomplishment is… my two sons, Chance and Treysen

My six month goal is… try and PR every Bench I do

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

My favorite workout attire is… a pair of basketball shorts

My favorite workout partner(s)… Habb Wells

If you created a WOD and named it after yourself what would the workout be?
10 Pull Ups
20 Kettle Bell Swings
30 Sit Ups
200m Run

Brock is a spark plug. He’s always willing to talk and share what he knows with everyone. His exuberance for Life and CrossFit are off the charts. It’s been fun to watch him change his life over the past few months and bring many aspects of his life, including his fitness, to a higher level. Keep up the great work Brock and thanks for making the afternoons enjoyable. – Coach Paul

11-27-10 – Team WOD

In Teams of 2 complete the follwoing:
1000m row (each team member must row a minimum of 400m)
100 Wall Balls
100 Walking Lunges
100 Push Ups
100 Box Jumps
100 Kettle Bell Swing

BURPEES for SANTA – DAY 31 = 31 BURPEES (final donations due Dec 9th.)

Here is a great article about a Canadian reporters visit to a CrossFit Box in Victoria, BC (my old stomping grounds). Here is a clip from the article; “Whiteley soon discovered that the regime was life-altering. Her body changed, she had more energy, she got better in her other sporting pursuits, and she also found that the camaraderie of CrossFit felt like family – an experience you don’t get working out solo in a typical gym.

“And CrossFit is way more fun, it’s really exciting,” she said.

Whiteley stressed that CrossFit is not the domain of elite athletes and the intro session I attended proved that…

The demands on your body (and mind) are not trivia. But neither are the results.” Read the full article here, “The CrossFit Challenge: Are You Ready for the Dungeon?”

“My great concern is not whether you have failed, but whether you are content with your failure.” — Abraham Lincoln

11-26-10 FRAN

Thrusters (95#/65#)
Pull Ups

Nov 26, 2010 CrossFit IoTA "fran" scorecard

Compare to your previous time here.

Also a reminder that our schedule tomorrow is as follows: 6, 7, 8 am & 4:30, 5:30 pm. Saturday we will hold our regular 7:30 am class and Monday we will be back to our normal schedule!

BURPEES for SANTA – DAY 30 = 30 BURPEES (final donations due Dec 9th)

Good thing we did FRAN today... It was COLD at 5:30 am!

I was talking to someone today about the benefits of Omega-3/Fish Oil and thought it would benefit everyone to be able to review this info.  This is one supplement that you should all consider taking, and that many CrossFitters find works very well. 

“So, why is fish oil good for you?” The question comes up periodically. The full answer is a really a long one (see Barry Sears’s book The Omega Rx Zone), but here’s a nutshell version.

Fish oil is a rich source of a category of fatty acids called omega-3s (specifically EPA and DHA). The ratio of omega-3 fatty acids to another category called omega-6s is important to the function of a whole lot of hormonal and cellular processes in the body–including a lot of things having to do with insulin response (and the chain of hormonal reactions that it sets off….), inflammation, blood cholesterol management, and immune-system, cardiovascular, and neurological function, etc.

Unless you supplement with omega-3s, pretty much everyone in the U.S. gets way (way!) too many omega-6s and not enough omega-3s. Fish oil is an easy–and relatively inexpensive–way to help restore the balance. The super-short answer is: it’ll help you lose weight, control cholesterol and blood pressure, regulate hormone levels, and generally stay healthier.

If you’re taking any medications, it’s always a good idea to check for contradictions, of course. Especially folks on blood thinners. (On the other side of the coin, fish oil and a Zone-like diet can reduce the need for a lot of medications, especially cholesterol-lowering ones.) In some cases, folks can get their doctors to actually prescribe it (and therefore insurance to pay for it).

Dr. Barry Sears says that these products are directly related to the production of “good eicosanoids” which prevent blood clotting, cardiovascular illness and other diseases of the blood vessels.