4-1-11 – APRIL FOOLS!! – Fight Gone Bad

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will use this in 3 round version, some CrossFiters have used this in a 5 round version. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (w-14#-9′) (Reps)
Sumo deadlift high-pull: 70pounds (w-45 pounds) (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (w-45 pounds) (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CFI Fight Gone Bad scorecard April 1, 2011

Compare your previous time here.

15 Aztech Push Ups
25 Superman Push ups
(See video demo below on how these movements are to be preformed)

Now that you’ve watched the video you’re probably thinking to yourself “I might be able to fight through one round, but then I’d be gone and probably feel pretty bad.” Just remember that we will help you fight for each rep and the last thing we want is for you to be so far gone that you’re feeling bad. It’s a new month, it’s time for a new challenge and April first has always been a foolish day of the year. Look forward to seeing you at the box!!

“The weights and the walls come together in an almost mystical experience. It becomes a family.” — Greg Glassman, founder and CEO of CrossFit



15 min amrap
200m run
7 Burpees
14 Sit-ups

And for those of you that are headed on vacation next week (shout out to Kolett) I’ve added a new page to the website that has some Vacation WOD’s that require little to no equipment and you can check out here!

“Men succeed when they realize that their failures are the preparation for their victories.” — Ralph Waldo Emerson


Push Ups (games standard ie with a hand release at the bottom)
Walking Lunge (with a plate overhead)

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” — Mark Twain

3-28-11 The fear of Failure

50 Double Unders
25 Kettle Bell Swing (53/35#)
40 Double Unders
20 Kettle Bell Swing
30 Double Unders
15 Kettle Bell Swing
20 Double Unders
10 Kettle Bell Swing
10 Double Unders
5 Kettle Bell Swing

We brought home some of this hardware from the past weekend. (Photo by: Kim Averett)

Fear of failure, many times, will stagnate your results both at the gym and in your life.  There are quite a few people sitting at home right now, who are not working out because they have a fear of failing.  There are quite a few people at the gym, who don’t challenge themselves by taking the time to work on pull-ups or driving their toes to the bar, they use a lighter medicine ball or kettlebell when they’ve used a heavier one in the past, or don’t put extra weight on the bar for the same reason….. fear of failure!  I’m here to tell you it is ok to fail.  If you push yourself hard, you may even surprise yourself and succeed.  In fact, I try to fail regularly.  When I do a workout, I try to push myself as hard as I can.  I try to put as much weight on the bar as I think I can handle.  Many times I fail and may have to pull weight off, or grab a lighter kettle bell, but at least I tried!  Many times, I can’t lift the weight.  Many times, I get beat on WOD’s.  It’s OK!  I also succeed sometimes… Push yourself as hard as you can, make yourself better, and there are bound to be failures in there.  Build upon your failures and you will be stronger, and better for it! What are you afraid of if you do in fact fail?

“Life is about not knowing, having to change, taking the moment and making the best of it, without knowing what’s going to happen next. Delicious ambiguity.”Gilda Radner

Athlete Profile – Kolett Lewis

Kolett can BRING IT!

Tell us about yourself…. I love Family, Friends, Food, laughing, and WORKING OUT!!!

What is your day job? Well I make six digits a year, oh no wait…I’m raising six kids a year! Yep that’s right I am a full time MOM. I kick butt at laundry, making beds, and I have broke records in how fast I can load the dishwasher, do homework, and make dinner…now thats a killer WOD!

How were you introduced to CrossFit? My good buddy Jerry Hall

What is your favorite WOD or Lift? Whoa I have learned sooo much that’s hard to pick, I did tell my bff the other day how much I liked TABATA’s, and than I think she stole my answer for hers (Christina)!!! So because we both love to work out together, TABATA is ultra cool!

What is your favorite skill/movement that you have learned at CrossFit IoTA? Oh boy I like the kettle bells, But am starting to become friends with the Bar lifts.

How has CrossFit changed your life? Hmmm, I love the daily switch up. Its been super fun learning new moves, meeting new people, and the trainers are the shizzel-manizzle!

One word to describe me would be… Dedicated

I have always wanted… to get paid for working out!!!!

Outside of the gym, I like to… Run, bike, swim, wait what do they call that? oh Triathlons. Side note: I also enjoy hang’n with my hubby and kids, eating good grub, and traveling!!!

Three things you would always find in my fridge… Apples, Yogurt, and because I am married to Pat….BUTTER!

Something nobody knows about me or would be surprised to know about me… I can be quiet!

Favorite physical activity outside of CFI… anything Physical is fun for me, heck if I could, I would work out three times a day!

Favorite place to eat in Cache Valley… My hubby is a rock’n cook! So I love to eat at home, it sucks when I have to do dishes though.

Song(s) that gets me pumped up for a workout… I absolutely LOVE MUSIC so these days I like PINK, DIRTY MONEY, GREEN DAY, BEYONCE, BABY BOY, and AMERICAN REJECTS!!!!

The last thing I ate was… Chicken and a salad,,,ok and I like sweets, so maybe a chocolate chip cookie also. Fine I ate 4!!!

My proudest accomplishment is… I have SIX of em, Savanah, Whitnee, Emme, Brigham, Hunter, and Harmonee! I also married WELL!!!

My six month goal is… Faster, stronger, better! Ok I need to get my dang pull ups down! Also I really like to kick Jerry Halls butt in all the WOD’S. And I would like to inspire Stephanie Hall in doing a CHEER!

If I could have ANYBODY (living or dead) over for dinner, it would be… Ahhh my Dad and Brother who both have passed on. And we would have the biggest TACO party ever!

My favorite workout attire is… Tank top and shorts.

My favorite workout partner(s)… Hmm, gosh that ones a hard one. I do know this one girl who is pretty cool, I think her name is Christine? Haha, JK,,my best friend of course! My push when I suck, Christina Palmer! I like to work out with her so much we do it at least 10 times a week. Love that girl. I really enjoy people and talking so if you can work out and talk at the same time you could be my new best friend!!

If you created a WOD and named it after yourself what would the workout be? Probably one kick butt TABATA!

ps – Crossfit is Mega Cool!!

Kolette is one of a kind, and that’s just the way I like her. A I was reading this and putting together I could here her voice and enthusiasm ringing in my ears. She is high energy and great fun..I use to call here and Christina the scream team, but now realize that there excitement is truly genuine and all in good fun!! Kolette always brings joy, happiness and a bubbly attitude into the box..not to mention she has started to find here CrossFit gear as well. Keep up the great work and thanks for bringin your sunshine to our box!!

Cache Valley Fitness Challange Update

“Live daringly, boldly, fearlessly. Taste the relish to be found in competition — in having put forth the best within you.”— Henry J. Kaiser

Here are the athletes that came from our box and competed. Hope to see more of you at the next Cache Valley throwdown!!

While I will be adding more info here later including some pictures and eventually a video I just wanted to congratulate all of you that put yourself out there and competed.  There where many of you that did things that where way out of your comfort zone and tested your training.  Thanks to everyone who took time to come and support their friends and family members that where competing today as well.  Everyone that came from our box made it a wonderful day and event.  It was also great to connect again with our friends from Bear River CrossFit.  They did a great job hosting the event and we are proud to call them friends and fellow CrossFitters. Now for the results of our members…

Masters Men – John Apedaile took second place

Open Womens – Stephanie Hall took first and Camile Martindale took third

Open Men – Trent Weston took first, Daryl Burr took seconds and Brett Brunson took third.

We also brought home the top box trophy as well, thanks to all who put themselves out there and tested their training. Those who competed where Brett Brunson, Doug Berry, Brock Reese, Rick Hall, Jerry Hall, Brandi Bastain, Daryl Burr, Paul Whitteker, John Apedaile, Stephanie Hall, Nancy Coburn, Christina Palmer and Camile Martindale. 

For those that weren’t there to see it go down, after three wods the top six where all in ties with each other.  So in the final and fourth wod of the day it was 1v2, 3v4, 5v6 and the funnest part of all is 5 out of the six guys where from our box!  Everyone really seemed to enjoy themselves and we look forward to doing something like this again soon.

You can see more pictures here in our FaceBook album.

Un (un) scared (skãred) : The art of dealing with fear. You either train unscared or scared…. All those who don’t take themselves out of their comfort zones are scared. -Tim Ferriss