7-1-11 Fight Gone Bad

JULY 1st will be the last day you can register online for the 1m, 5k or 10k (only $6.00 per person) in Lewiston that we will be doing together on July 4th.  If you haven’t registered yet save the hassle and money of doing it day of ($15 day of registration) and register on line today.

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Add your points for a total score.

CrossFit IoTA Fight Gone Bad Score Card

Compare your previous score here.

Both the Men and Womans box records where broken today as well as a TON of PR’s – Way to go TEAM!!


6-30-11 Cache Valley’s FIRST CrossFit Endurance Team

400m run
10 Ring Dips (Scaled will be box or Bench Dips)
10 Good Morning (45#/15#)
30 Seconds Wall Sit (accumulate this time all at once or segmented – Thighs must be parallel to the ground, back on the wall and knees at a 90 degree angle)

CrossFit IoTA has done it AGAIN, another first for CrossFit in Cache Valley. We are the first official CrossFit Endurance affiliate in Cache Valley and the third in Utah. Not only do we have the most experienced CrossFit Endurance coach in the Valley, but we also have a very strong group of members who are following the CrossFit Endurance prescription for training. I am so pleased with all of the member athletes who have helped make this a reality and represent our training methods and philosophies in Cache Valley’s local endurance community on a regular basis. The word is already getting out about the team in RED!! Want to know more about CrossFit Endurance and how it is changing the training approach of many Elite Endurance athletes, check out this article which recently ran in COMPETITOR MAGAZINE about Brian Macenzie one of the founders of CrossFit Endurance here

“The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.”
– C. S. Lewis

6-29-11 – Running Jackie

800m run
50 Thrusters (45#)
30 Pull-Ups

Coaches Challenge: Start with a 1 mile run

ENDURANCE WOD (If you are prepping for the Top of Utah Half or ToU Full Marathon then this WOD is for YOU and should be done at least 3-4 hours after your strength and conditioning WOD.)
4 x 100m sprint w/ 30 seconds rest between efforts
3 min rest
2 x 200m sprint w/ 45 seconds rest between efforts
3 min rest
4 x 20 seconds max effort w/ 10 seconds rest
upon completion 400m cool down jog

“There is a crack in everything, that’s how the light gets in.” — Leonard Cohen


We’ve got quite a few ANNOUNCEMENTS, so be sure and check out all of our goings on!!

30 Doubles
25 Sit-up
15 KBS

First, If you’re looking to do an open water Triathlon, that’s just for FUN, July 2nd some of our members will be holding the RED NECK TRI. This is an open water Tri, with a bike and run. Anything goes (ie flippers, life jacket, what ever)! It’s just for fun, so if your interested talk to Paul or John Apedaile.

Second…SAVE JULY 23rd in the afternoon on your calendars for our FIRST ANNUAL Summer Family Picnic. Sisters Chari and Kristi have invited us to their place at Glendale Lake up in Idaho. We would like to invite all of our CrossFit Families to come up and enjoy an afternoon at the lake just relaxing chatting, a little boating and a BBQ. Bring your kids, significant others, your own meat, drink and a side to share with everyone. We’ll provide paper plates, utensils and the good times. More details as we get closer, but if you can come please let us know how many so we can start planning.


15 min AMRAP
200m run
5 pull-up
10 Push-up w/hand release at bottom

Coaches Challenge
15 min AMRAP
150m sand bag run around building
5 Chest to bar Pull-ups
10 Push-up w/hand release at bottom

Article of the Day: 10 exercise myths that won’t go away
Myths persist about fitness because we’re all looking for shortcuts.
You can’t spot reduce fat in certain areas of your body.

“The greatest mistake you can make in life is to continually be afraid you will make one.”
– Elbert Hubbard

Leave No Survivors 2011 – How it all went down

First and foremost I just want to express my sincerest THANK YOU’s to all of you who helped make this event possible. Judges came from our box, CrossFit Cache Valley, CrossFit 208, and CrossFit SouthTown, we couldn’t have done it without all their complete participation and willingness to help. 

A special thank you to the Coburn Brothers, who hail from our box and from Bear River CrossFit.  You guys kept the scoring smooth, up to date and we didn’t have any hiccups at all.  A job well done!

Last but not least, thanks to all of the amazing athletes who laid it out there today.  No matter where you finished you where all winners today. Putting yourself into a situation where your movements are judged is never easy and I applaud each of you for taking on the challenge and facing it head on. 

Thanks also to Mindy Anderson who was taking pictures for the entire event.  If you would like a DVD of all of the photo’s from the event drop me an e-mail, txt or phone call and we will mail you one for $5. Check out a sampling here.

Now for the results. (click photos to enlarge)

1 – Tara Alder – CrossFit Cache Valley
2 – Brandi Bastain – CrossFit IoTA
3 – Wendy Cardon – CrossFit Cache Valley
4 – Christina Palmer – CrossFit IoTA
5 – Stephanie Hall – CrossFit IoTA
6 – Jessie Golightly – Bear River CrossFit
7 – Nancy Coburn – CrossFit IoTA
8 – Camile Martindale – CrossFit IoTA
9 – Sarah Womack – CrossFit 208
10 – Trisha Perry – Bear River CrossFit
11 – Jenna Fankhauser – CrossFit Mount Olympus
12 – Tiffany Everston – CrossFit IoTA

1 – Tonya Windslow – CrossFit Cache Valley
2 – Deena Wolfley – CrossFit IoTA

1 – Michael Cazayoux – UTE Crossfit
2 – Mason Hollingsworth – CrossFit Cache Valley
3 – Daryl Burr – CrossFit IoTA
4 – Travis Torjee – CrossFit Cache Valley
5 – Brett Brunson – CrossFit IoTA
6 – Trent Weston – CrossFit IoTA
7 – Doug Berry – CrossFit IoTA
8 – Jerry Hall – CrossFit IoTA
9 – Steve Smith – CrossFit IoTA
10 – Tom Spillman – CrossFit Cache Valley
11 – JT Hand – CrossFit 208
12 – Rick Hall – CrossFit IoTA
13 – Gary Boden – CrossFit Ascension
14 – Mike Balls – CrossFit IoTA
15 – Habb Wells – CrossFit IoTA
16 – Kody Golightly – Bear River CrossFit
17 – Kasey Marble – CrossFit Cedar City
18 – Brandon Robinson – CrossFit Mount Olympus
19 – Justin Perry – Bear River CrossFit
20 – John Ford – CrossFit UAC
21 – Brock Reese – CrossFit IoTA
22 – Danny Spillman – CrossFit Cache Valley
23 – Jeremy Russ – CrossFit IoTA

1 – John Apedaile – CrossFit IoTA
2 – Mike Newswander – CrossFit IoTA


Well the box is ready and it looks like things are shaping up nicely. Lots of people have called, texted and e-mailed and said they would be coming up, so if you are one of those people and don’t see your name below, don’t worry…you’re still in and are welcome to come. These are just what I have confirmed as of tonight.

A few FYI’s – We have filtered/cooled water at our facility, so just bring a water bottle and you’ll be good to go there. For those traveling from SLC and Ogden – we’ve got a groceries store about a block away, so if you forget anything you can get it in no time. If you forget to bring your own rope, we’ve got some at our box and you are welcome to use them if needed. The tentative schedule is as follows and we will do our best to keep things moving and stay on schedule.

7:00 am – JUDGES MEETING – Judges and event staff only
7:30 am – 8:15 am – Athlete Check-in
8:25 am WOD 1a & b Briefing
8:30 WOD 1 Begins
11:15 WOD 2 Briefing
11:20 WOD 2 Begins
12:40 WOD 3 Briefing
12:45 WOD 3 Begins
2:45 or upon completion of the event – Awards Ceremony

1 – Deena Wolfley
2 – Jessie Golightly
3 – Kim Averett
4 – Nancy Coburn
5 – Sarah Womack
6 – Tiffany Everston

1 – Brandi Bastain
2 – Camile Martindale
3 – Christina Palmer
4 – Stephanie Hall
5 – Tara Alder
6 – Trisha Perry
7 – Wendy Cardon

1 – Brock Reese
2 – Danny Spillman
3 – Habb Wells
4 – Jeremy Russ
5 – John Ford
6 – Mike Newswander

1 – Kody Golightly
2 – Mike Balls
3 – Rick Hall
4 – Tom Spillman

1 – Daryl Burr
2 – Jerry Hall
3 – John Hoth
4 – Justin Perry
5 – Steve Smith

1 – Brett Brunson
2 – Doug Berry
3 – JT Hand
4 – Michael Cazayoux
5 – Travis Torjee
6 – Trent Weston

These heats are NOT set in stone as there are athletes still to add tomorrow morning, but this will definitely give everyone a pretty good outline of how things will roll tomorrow. – Competitors in bold are masters and will be scored separately from the open competitors. – We look forward to seeing everyone tomorrow in the morning.