1-1-11 REST DAY!

Hope you are all ready for 2011!!  The staff at CrossFit IoTA are all very excited about the New Year and some exciting changes to come!! Thanks to everyone who made 2010 such a FANTASTIC YEAR and we wish everyone a safe, healthy and Happy 2011!! – Paul, Brett & Tami

I wanted to share with all of you one of our members success stories.  Michelle has been a member of CrossFit IoTA since June of this year and has made an amazing transformation on so many levels.  I am so happy for her.  It wasn’t a biggest looser contest that got her to where she is at now, it has been her willingness to work hard, be consistent and do it right that has brought her to this point.  I know that she will continue to progress, change and get better.  She was kind enough to indulge me by sharing some of her thoughts.

Michelle Weeks - Nov 2010

“Crossfit has benefited me in many ways.  It came at a time when I was very frustrated and discouraged with myself, feeling that what I was and had been doing for exercise and health was definitely not working.  I was very ready for a change and crossfit definitely provided that.  I must admit that I was a bit skeptical at first thinking that unless you spend 1-2 hrs working out it wasn’t enough, but I was proven very wrong.  I have loved the variety of crossfit, and how it focuses on may different areas: strength, flexibility, cardio,  nutrition, etc.  I even feel it helps me mentally to cope with everyday life and to face challenges.  I never felt comfortable in a gym setting, but this has been so different from that. It has been so much more motivating and enjoyable to not be trying to exercise on my own. I have made many new friends and acquaintances that have been invaluable with support, tips, suggestions and sharing their own experiences. The coaches are super supportive, and interested in each individual and their needs. My experience with crossfit has helped me find the tools and support to improve my health, quality of life, and fitness. Thanks to everyone who has helped and supported me, I couldn’t do it without you all.”

“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” — Tom Landry


12-31-10 JACK


Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/85#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Crossfit IoTA "Jack" Scorecard - Dec 31, 2010

Compare to your previous time here.


30 Double Unders (4:1 Singles)
15 Pull Ups
9 Wall Balls

There has been lost of talk about nutrition at the box as of last and I just wanted to post this excerpt, which can be found in the nutrition section of the website, under the Zone tab.

A finely tuned, a good diet will increase energy, sense of well-being and acumen, while simultaneously cleansing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction.

Diet is critical to optimizing human function and our clinical experience leads us to believe that Barry Sears’ “Zone Diet” closely models optimal nutrition. CrossFit’s best performers are Zone eaters. When our second tier athletes commit to “strict” adherence to the Zone parameters they generally become top tier performers quickly. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.

Read the complete article here which includes the explanation of the zone diet, blocks, a block chart, meal plans and more.
(Courtesy of CrossFit Inc.)

Don’t wait for New Year’s resolutions. Decide TODAY what it is that you want to become stronger in and start now! – Unknown


50 Squats
35 Push Ups
20 Sumo Deadlift High Pull

DECEMBER 27th -30th – regular schedule except for no 3pm class all week
DECEMBER 31st Schedule 6am, 7am, 8am, 9am and Noon

In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it. – Robert Heinlein (1907 – 1988)