20 Sumo Deadlift High Pull (95#/65#)
400m Run
40 Sit Ups

“Some things don’t matter much. Like the color of a house. How big is that in the overall scheme of life. But lifting a person’s heart — now, that matters.” — Sue Monk Kidd


Athlete Profile – Jeremy & Amanda Russ

What is your day job?

Amanda: I currently run Castle Manor Reception and Events Center, but I’m not sure what I’ll be doing next month.  No matter where it is in will be in accounting, I’m a number crunching nerd.
Jeremy: I make sure people stay connected to the internet. I am the man behind the blue e.

How were you introduced to CrossFit?

Amanda: My Aunt Stacey told me about it and I thought man Stacey looks good, if I could look half that good I’d be lucky.  So then I saw a sign for the CrossFit boot camp and I asked Jeremy to give that to me for our anniversary.
Jeremy: Amanda and Stacey Baker

What is your favorite WOD or Lift?

Amanda:  I actually like power or hang cleans, anything with weight that I don’t have to squat.
Jeremy: Goblet squats, my favorite workout is the one that we did my 2nd day at CrossFit which was walking lunges, burpees, and jumprope…I liked it because I finished it and I thought for sure I wasn’t going to make it.

What is your favorite skill/movement that you have learned at CrossFit IoTA?

Amanda: Honestly I’m most proud of my improvement.  It isn’t one skill in particular.  It is seeing my scores on the benchmarks get better each time.
Jeremy: Jump rope

How has CrossFit changed your life?

Amanda:  It has given me more confidence in myself physically; I can do a lot more than I would have ever thought I could do.  I’m not afraid of weights, before I was only cardio.  I’m not sure I could go to the gym and spend an hour on a machine anymore.
Jeremy: I’m not afraid to try things.

Jeremy durring our Leave No Survivors competition.

What keeps you motivated and coming back for more?

Amanda: Stacey told me that you see the WOD’s and get excited to do them.  At first I thought it was a little strange and in the beginning I would see the WOD’s and be worried about how sore I was going to be…but I have made it… I get excited the night before to go do the next days WOD.
Jeremy: Paul’s smiling face and the constant pain.

What’s something you know now that you wish someone would have said to you when you started CrossFit?

Amanda: It is inevitable you’re going to end up with “man hands”!!! But you’ll know that you worked for them.
Jeremy: It is going to hurt … A LOT!

One word to describe me would be…

Amanda: Determined
Jeremy: Happy

I have always wanted…

Amanda: To take a month long vacation to somewhere sunny and warm
Jeremy: A million dollars and a golden toilet!

Outside of the gym, I like to

Amanda: go to Disneyland (it drives my husband crazy), scrapbook, play board/card games, spend time with friends/family.
Jeremy: Own people in video games and spend time with my family.

Three things you would always find in my fridge…

Amanda & Jeremy: Cheese sticks, fruit (whatever was on sale), and lunch meat

Something nobody knows about me or would be surprised to know about me…

Amanda: Some people may know this but I have a tattoo toe ring.  I’m a pretty conservative person so most people don’t expect it.  My husband has definitely brought spice to my life.
Jeremy: I was severely electrocuted as a kid.

Favorite physical activity outside of CFI…

Amanda & Jeremy: Hiking

Favorite place to eat in Cache Valley …

Amanda: Bluebird        

Jeremy: Anything but bluebird and sizzler

Song(s) that gets me pumped up for a workout…

Amanda: Kesha, Eminem, Avril, or anything with some good beats
Jeremy: Anything really, I don’t usually hear the music after about 3 minutes anyways

The last thing I ate was…

Amanda: cheese stick and crystal light energy
Jeremy: mango and chocolate protein shake

My proudest accomplishment is…

Amanda: My two boys!
Jeremy: Being the first one in my family to ever graduate from college and my kids.

My six month goal is…

Amanda: To be as bad A as people like Nancy and Stacey… pull-ups without a band would be good too.
Jeremy: Double unders and pull-ups without the band

My favorite workout attire is…

Amanda: Cotton t-shirt and yoga capris
Jeremy: shorts & shirt, anything that absorbs sweat

My favorite workout partner(s)…

Amanda & Jeremy: Each other

If you created a WOD and named it after yourself what would the workout be?

Amanda: There is actually already a crossfit workout named “Amanda” but this one would be better.   4x- 150 m sandbag run, 25 sit-ups, 20 KBS, 15 pull-ups, 10 thrusters
Jeremy: 3x – 20 goblet squats, 20 Double unders, 200 m Run, 20 Push-ups, 20 sit-ups

We would like to thank everyone for the support and inspiration that you have given us here while on our CrossFit journey.  We will greatly miss working out with all of you every day.  You’ll still see us on weekends when we are up here so you’ll never get entirely rid of us.  Thanks Paul, Tami, and Brett for you coaching and mentoring and everyone else for their encouragement.  We will truly love and will miss miss Crossfit Iota and Paul!!!

It has been fun to get to know Amanda and Jeremy over the past while.  I really enjoy when a husband and wife come and CrossFit together.  They really do drive each other to be better and help motivate the other like no one else can.  Jeremy and Amanda will be moving to Salt Lake City at the end of the month and they will be missed greatly.  They always brighten up our day and I love the can do attitude. – Paul

7-20-11 MAN vs MUD

For those of you who have already paid for “Man vs Mud”, I have put through your registration and we are confirmed to run in the 9 am heat!  For those of you who have signed up, but not yet paid, please go to www.manvsmud.com and select the registration option in the upper right hand corner.  Here is a little information that they may request:

Team Name: CFI – WOD Squad
Team Password: happy123
Heat Time: 9am (if you would like to run at a different time you are sure welcome to do so.)
10% off registration coupon code: crossfitiota

If you register before 11:59 pm tomorrow the price will be $35.00 less 10% – After tomorrow it goes up to $40, so if you’re coming…. get registered ASAP. It’s going to be a great time and we look forward to seeing you all there!!

12 min AMRAP
4 Sumo Deadlift High Pull (53#/70#)
8 Burpees
12 Walking Lunge

Preform your SDHP with a barbell (the goal is to have this movement be heavy as it is low reps) and do your burpees with a lateral jump over the bar

ENDURANCE WOD This is for all those CrossFitters out there who are prepping for the TOU/2 and TOU Marathon
200m sprint
30 sec rest
200m sprint
30 sec rest
400m sprint
60 sec rest

“The passive American consumer, sitting down to a meal of pre-prepared food, confronts inert, anonymous substances that have been processed, dyed, breaded, sauced, gravied, ground, pulped, strained, blended, prettified, and sanitized beyond resemblance to any part of any creature that ever lived…. The products of nature and agriculture have been made, to all appearances, the products of industry. Both eater and eaten are thus in exile from biological reality.”
— Wendell Berry”