Happy Birthday Gayle!

2 rounds of Cindy – 5 Pull-up 10 Push-up 15 Squat
Then complete 2 Laps Farmer Carry 30′ with kettle bells or dumbbells in each hand (going North and South at the box, down and back is a lap)

NOTE: Anyone out there in CrossFit land that’s training for Lotoja that would like to get in a ride with some fellow CrossFitters, we will be riding Sardine to Brigham City and back through Tremonton on Saturday morning Aug 6th.  We will depart from the box around 6am.  Talk to Paul or Brett if you’d like to joins us.

ARTICLE & VIDEO of the DAY: CrossFit Changed My Life: Sue Pepe by: Sue Pepe (This is what is REALLY all about!)

“Just show up” was the advice given to Sue Pepe by her son-in-law. After two weeks of CrossFit, she was at a crossroads of whether to continue or give up. Pepe decided to challenge herself.

“No matter what the workout was, I came and I just kept repeating that same message to myself: ‘Just show up,’” Pepe says.

Pepe is a 61-year-old CrossFitter at Hybrid Athletics, home of Rob Orlando.

“I had been sedentary for over 20 years and wanted to get physically fit and lose weight,” she says. “When I first started, I couldn’t even run. I was walking.”

Now she says she is able to run around the yard with her grandchildren and do things she never thought possible.
“I’m actually more fit than I ever was,” Pepe says. “That’s been the biggest thing for me: getting my life back.” Click on the link above to watch the video.


“It is our attitude at the beginning of a difficult task which, more than anything else, will affect It’s successful outcome.”
– William James


Athlete Profile – Miriam Rich

Tell us about yourself….I live in Smithfield with my husband, we have 3 daughters two are married and one lives at home.

Miriam and her three girls.

What is your day job? I own a pet grooming business.

How were you introduced to CrossFit? My daughter told me about it.  She’s still never tried it!

What is your favorite skill/movement that you have learned at CrossFit IoTA? Burpees….Ha!

How has CrossFit changed your life? I feel so much better since I have started CrossFit and I love the encouragement and support there. Crossfit has helped me feel more confidant in what I can do while I try to improve on my movements and times, I always look forward to seeing everyone at CrossFit IoTA as it is a supportive and fun environment. The only real downside is my clothes from last year are too big I have to get some new clothes….SO SAD!

What keeps you motivated and coming back for more? The pain

Outside of the gym, I like to… spend time with my family.

Three things you would always find in my fridge… peanut butter, peanut butter and peanut butter

Favorite physical activity outside of CFI… Hike, run

Favorite place to eat in Cache Valley… really anywhere

Song(s) that gets me pumped up for a workout… anything that’s not slow

The last thing I ate was… peanut butter

My proudest accomplishment is… my family they are the best!

My six month goal is… rx anything…..;)

My favorite workout attire is… shorts and t

My favorite workout partner(s)… the 4 and 5 o’clock crew

If you created a WOD and named it after yourself what would the workout be? Since we just did the filthy fifty, maybe the WOD would be called the fun 5 – 5 box jumps, 5 dead lifts 5 push ups and done!

I love that Miriam is always happy.  She just has a great attitude and sense of humor. It’s been fun to watch her change, learn and be come better at CrossFit.  She has always put her best effort in week in and week out and it shows.  She is a testament to working hard and seeing results through consistency.  Thanks for all the happiness you bring to the afternoons! – Paul

7-30-11 Preston Biathalon Update & Spudman Update


What a great time the six of us that came out and did this race had.  This was a great course and was very well-organized.  Thanks to all of those from Bear River CrossFit who volunteered and made this a wonderful event.  It was fun to hang out with some of our CrossFit Friends from Preston. I’ve also posted a few mor pictures from this event on our CFI Facebook page here.

Paul, Shaley, Christina, Brett, Brandi and Shannon just before the Preston biathlon.

2011 SPUDMAN – Burley, ID.

Just received this UPDATE from Steph via text message. “We SURVIVED!  Was fun, perfect day.  Improved our times from last year.  Jerry 2:17:44, John 2:18:09, Steph 2:21:33.”

Steph, Jerry and John

A HUGE congrats to all who competed this weekend and I just want to know one thing…How’s your training? Are you ready to put it to the test? – Coach Paul

“My responsibility is getting all my players playing for the name on the front of the jersey, not the one on the back.” ~Unknown~


20 Toe to Bar
800m run
15 Ground to Overhead (75#/45#)
20 Tire Flips
15 Ground to Overhead (75#/45#)
800m run
15 Toe to Bar

Good luck to John Apedaile, Stephanie Hall, and Jerry Hall who will be competing tomorrow in the Spudman Triathlon as well as to all of our team members who will be participating in the Preston Biathlon. Look for an update tomorrow on both events.

“Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other . . .” — Greg Glassman, “What Is Fitness?”


Kettle Bell Swing (53#/35#)
200m run after the even rounds

I believe that long, slow distance training…produces long, slow runners.  Don’t believe me?  Show up for the Endurance WOD tonight as we continue to train for the TOU Marathon following CrossFit Endurance methods and give our workouts a shot.

3 min on 2 min rest
cover as much distance as possible