3-1-11 Top of Utah Half registration is now open!

15 min AMRAP
10 Toe to Bar
15 Wall Balls
20 Walking Lunge

ENDURANCE WOD (programing focus 5k/10k)
This WOD should be done a minimum of 3-4 hour after your Crossfit Strength and Conditioning WOD
Interval/Track – 6 x 200m Sprint – 1 minute rest between efforts

… and for all you runners out there, just a reminder that registration for the 2011 Top of Utah half marathon is now open! Go to http://www.topofutahmarathon.com/half and click on the online registration link, then let us know you did so we can get your training lined up and ready to go. I’m IN are you?

“The successful person makes a habit of doing what the failing person doesn’t like to do.”  -Thomas Edison-


2-28-11 Shamrock Shuffle T-Shirts

Hang Clean (135#/95#)
Box Jumps (24″/20″)

We will be placing the order for this years CrossFit IoTA Shamrock Shuffle T-shirt on Wednesday March 2nd.  The cost of this race is only $4 if you’re wearing green and the cost of this limited edition shirt will be $7.00 each. There are quite a few of us who will be running with our families and children, so come have a good time and let’s show up for some early spring fun in Smithfield. We are only going to make the number of shirts that are pre-ordered, so be sure and get your name on the list with the sizes you’d like, even if you’re not running the race, it’ll be a great shirt to wear at the box on St. Patrick’s Day and the rest of the year!!

Limited Edition CrossFit IoTA Shamrock Shuffle T-Shirt!

The only way of finding the limits of the possible is by going beyond them into the impossible. – Arthur C. Clarke

Athlete Profile – Allyson Tarr

Since Allyson won't let me take her picture at the box, I stole this one from her Facebook page!!

Tell us about yourself…. I’m 37, live in Nibley, married and I have 2 fantastic kids.  I love to read and run (not at the same time, though).  Love a lot of the outdoor activities like skiing (water and snow), hiking, swimming, roller-blading, rowing, etc.  I love movies too.

What is your day job? I am unemployed.  No day job here.

How were you introduced to CrossFit? Paul and I grew up together in the same neighborhood.  I’ve know Paul for nearly 30 years.  At Kezia’s birthday party last summer, Paul convinced me to come down to his new gym to give it a try. Because I knew Paul when he was younger and seeing his transformation now, I definitely needed to see what CrossFit was all about.

What is your favorite WOD or Lift? I really love and really hate every single move, lift, WOD, stretch, whatever.  Love ’em all!  Hate ’em all, too!

What is your favorite skill/movement that you have learned at CrossFit IoTA? My favorite movement is always the one that I did that day – the one that I didn’t think I could do, but I did.  Especially if I did it better, faster, longer, or with more weight than I did the last time.

How has CrossFit changed your life? I’m stronger.  I’m more energetic.  I have fun.  I’m not as mopey as I used to be.  I have found myself better able to manage the little stresses of daily life (kids–let’s be honest:  I’m talking about my fantastic children)  because I have more energy and strength.  I’m not so wiped out by 3pm.

One word to describe me would be… skeptical

I have always wanted… to climb a rope, hand over hand, to touch the gym ceiling. I couldn’t do it the first time I tried, in 5th grade.  Couldn’t do it in high school.  I’d like to be able to do that.  I’d like to be an old woman and be able to do that!

Outside of the gym, I like to… trail run.  Love running the trails. Reading too.  Love to read.  Love talking too.  (I do that at the gym too, though)  Oh, I love sleeping too.  I can’t seem to get enough of that….

Three things you would always find in my fridge… Vegetables (that are rotting) that I bought at the grocery store 2 weeks ago, that I really should eat.  Leftovers from dinner last night that my kids wouldn’t eat that I’m going to hopefully convince them to eat for lunch the following day (yeah, right!).   The makings for homemade pizza.   No wait, that’s not in my fridge anymore…..

Something nobody knows about me or would be surprised to know about me… There’s not much.  I pretty much tell people everything about me — even when they don’t ask — more than they probably want to know…

Favorite physical activity outside of CFI… trail running.

Favorite place to eat in Cache Valley… I’m not a huge fan of eating out.  I prefer a good, hot meal at home cooked by my husband!

Song(s) that gets me pumped up for a workout… I like pretty much anything, but for a workout, if it’s loud and the beat moves fast, that works for me.  Kind of liking ‘Black Eyed Peas’ at the moment.

The last thing I ate was… Animal crackers for breakfast

My proudest accomplishment is… I’d have to think about this some more.  There are a lot of things that I was afraid to do, or didn’t think I could do, but I did them and some I did well.  I just don’t know which one I’d pick.  I guess I would have to say the latest fear that I conquered…..that would be my latest, proudest accomplishment.  I want to say that my kids, my family is my proudest accomplishment, but that definitely isn’t anything I did.  That was them.

My six month goal is… to be ready for a technical 9.5 mile trail run in Moab in April.  I’m really nervous!

If I could have ANYBODY (living or dead) over for dinner, it would be… Everyone.  Every night, I would love to have another person over for dinner.  Living or dead.  Family members, friends, new acquaintances, the homeless guy I saw rifling through the garbage can a couple days ago, historical figures, authors, politicians (definitely have some questions for them!!!).  I want them all over (but not at once)!  I have questions I would like to ask everyone.  Things I want to know.  Even the ‘bad guys’ like dictators, despots, celebrities, politicians….., just to find out why they did (or do) what they did (or do).

My favorite workout attire is… T-shirt and workout pants/shorts.

My favorite workout partner(s)… My dad.  All my gals from the 9:00 class. Patty, my friend that I convinced to join CrossFit.  Sydne too, even though she has to go to a different class.

If you created a WOD and named it after yourself what would the workout be?
I know we don’t have to rope at CrossFit yet, but someday… (and now that we have an I beam to hang it from it wont be long)


800m run
Then 3x (5x for coach’s challenge)
Rope climb
Floor Wipers 25 reps for beginner or 50 reps for a challenge.
25 Box Jumps (50 for a challenge)
finish with an 800m run

That to me, sounds brutal!!

I’ve known Allyson since the 5th grade!  We grew up near each other and spent lots of good times with here and her family growing up.  It was fun to reconnect a few years ago at a race.  I’ve really enjoyed rekindling our friendship and also watching her change and develop into an athlete.  You know she’s hooked when she dresses up like a CrossFitter for a Halloween Party!!  Thanks for the friendship for all of these years and for setting your inner sceptic aside to try something different.  You’re one in a million AL! – Paul

2-26-11 No mystery WOD tomorrow – It was a clean fight!

GOOD LUCK to John Apedaile, Jerry and Stephanie Hall who will be riding in the St. George Century on the 26th!

We might have more snow to shovel tomorrow, but it won’t be included in our Saturday WOD. Bring on “A Clean Fight“. Let the speculation begin! (Did you really think I was going to let the cat out of the bag… It’s become tradition on Saturday’s, you’ve got to show up and join in the good times!)

Fight Gon Bad Clock (ie 1 min max rep through all 5 movements, with a 1 min rest between rounds)
Power Clean (95#/65#)
Box Jumps (20″)
Push Ups
Double Unders
Row for Cal

“A lot of people are afraid to tell the truth, to say no. That’s where toughness comes into play. Toughness is not being a bully. It’s having backbone.” – Robert Kiyosaki

2-25-11 – Fran

Thrusters (95#/65#)

CFI Fran Scorecard Feb. 25, 2011

Compare your previous time here.

ENDURANCE WOD (programing focus 5k/10k)
This WOD should be done on your Crossfit Rest Day
2 Mile Time Trial (all out effort)

Every time you walk through the door you’ve made the conscious decision about your training. When you enter the gym and step onto the black mats that is YOUR moment to make CrossFit work for you. Come in with intention, leave the rest of your life behind for that hour, and focus on the tasks before you. It may just change your attitude in life.

2-23-11 Row, row, row your C2… Huh?

1000m row
50 Wall Balls (20#-10′ / 14#-9′)
30 KBS (53#/35#)
25 Wall Balls (20#-10′ / 14#-9′)
15 KBS (53#/35#)

Great technique! KB overhead, with ears exposed.

As many of you know, an essential element of the CrossFit methodology is rowing on a Concept 2 rower. As many of you also know, CrossFit is about functional movement and we are usually adamantly very reserved if not against the use of machines. The next question that usually follows is, “Then why do we use these rowing machines?”

It’s a logical question given the premise of what we do, so I’m going to attempt to answer why Concept 2 Rowers are allowed in our programming. In a nut shell, the rower fits all the criteria of the basic CrossFit methodology: constantly varied, functional movement, performed at high intensity.

The rower uses something called variable resistance. In essence, the resistance on the rower is based off of air resistance on the fly wheel. The better you get at rowing, the harder you pull. The harder you pull, the harder it is. Bottom line, it never gets easier.

Functional movements are movements that begin at your core and move out to your extremities in a coordinated, organized, sequential manner. They are also movements that use multiple joints, multiple muscles, multiple planes of motion, with multiple muscles moving through a large range of motion. Here again, rowing reigns as one of the supreme tools to accomplish these requirements. In every stroke rowing requires full compression and extension of the arms and legs. During the rowing motions that ankles rotate 70 degrees, the knees 130, the hip 80 and the shoulder and elbow about 100 degrees (thanks C2 for this great info). This stroke can also be scaled if someone is suffering from an injury. The rowing stroke when performed correctly requires a coordinated and synchronized movement that is not defined by one path like an elliptical machine. This core to extremity movement makes rowing the epitome of a functional movement.

The variability of the rower makes this machine one of the most intense things you can do in the gym. Due to the large amount of muscle mass used in the rowing stroke, the energy expenditure is much higher than running. The rower also relies a lot on interval force generation. During each stroke there is acceleration, deceleration, and a change of direction twice. This is like sprinting 10 yards stopping and changing directions every time you pull a row stroke! In other words it is an explosive burst followed by a recovery phase, which is the essence of athleticism. Metabolically, rowing is very demanding and has nothing but positive effects on the body!

So we row because it’s quite simply one of the great tools we have available to us, especially in the winter!