Happy Birthday Jarron Fowers!!

GOOD LUCK to Deena Wolfley and Tandy Olsen who will be running the St. George Marathon tomorrow.

Coach Kyle will have something fun for everyone tomorrow!


9-30-11 Helen

400m run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Compare your previous time here.

“Losing strengthens you. It reveals your weaknesses so you can fix them!” Pat Summitt

Saw this video and I just had to share it with everyone.


Happy Birthday Britt Bastain!!

Sumo Deadlift Highpull (115#/85#)
Push Up (with hand release at bottom)
– 28 double unders to start, end and in between each round. (3:1 singles)

After Party
5 kettle bell squat cleans
10 Handstand Push-up
200m run

5x 200 m sprint – 1min rest between efforts
After last 200m rest 4 min, then do an 800m TT (time trial)

“Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.” — Katherine Mansfield


Happy Birthday Bert Christiansen (on the 25th) and to Trisha Hall on the 26th! (You can thanks her for the 22’s)

200m run
11 Wall Balls
22 Sit Ups

Coaches Challange
On your 200m run in round 2 & 4 do a farmer carry (ie one kettlebell in each hand 53#ers for the men and 35#ers for the ladies are recommended.)


Well everyone… I must say from all accounts we had a great time! A special thanks to all who came to cheer those of us crazy enough to compete on. As I observed the event we really seemed to have some of the best camaraderie and friendships there. Its fun to be able to be a part of such a great group of people who are so supportive of each other and those whom we compete with. We showed that team truly means Together Everyone Acomplishes More!  Short of having to break in a new pull up rig, which caused a little hamburger hands on the pull-ups workout, the event was a success and everyone who participated made us proud. We even managed to bring home a little hardware from the weekend as well. (Brett & Doug where 1st in the men’s team, Brandi & Christina took second in the women’s team event, and Jerry and Paul took third in the men’s team event.)

Daryl stepped up in the individual competition and pulled a 445# dead-lift.
While the rest of us that competed all jumped into the freigh on teams.

“Courage is the human virtue that counts most — courage to act on limited knowledge and insufficient evidence. That’s all any of us have.” – Robert Frost

Athlete Profile – Jeremiah Esplin

Tell us about yourself…. Thirty, wonderful wife, and two beautiful kids. What else is there really?

What is your day job? I am shop manager and diesel technician at moonlight diesel in the day and help run a semi trucking company at night with my dad.

How were you introduced to CrossFit? My friend Steve was working for Brett and kept talking to me and my wife about this crazy workout stuff he was doing. It didn’t take long after that and we were both going.

What is your favorite WOD or Lift? Anything overhead. Lunges or squats. Kettle bells and ring dips are fun to. And everyone loves burpees:)

What is your favorite skill/movement that you have learned at CrossFit IoTA? Newest is the rope climb. Ring dips overall. Favorite benchmarks are The Chief and Cindy.

How has CrossFit changed your life? Sore all the time! Really it has been energy throughout the whole day.

What keeps you motivated and coming back for more? New movements and new workouts. It is good to see some time improvements as well.

What’s something you know now that you wish someone would have said to you when you started CrossFit? BREATH!!!!!!! Your not going to die if you just keep going.

One word to describe me would be… Work

I have always wanted… Everything but have nothing….wierd.

Outside of the gym, I like to… Work and play. camping, ATV, and hanging with my family.

Three things you would always find in my fridge… Milk, milk, and chocolate milk.

Something nobody knows about me or would be surprised to know about me… I like country music.

Favorite physical activity outside of CFI… Sand dunes. I just can’t grow up.

Favorite place to eat in Cache Valley … The italian place.

Song(s) that gets me pumped up for a workout… Anything angry. Who listens anyways as long as there’s screaming its good.

The last thing I ate was… Quart of milk and soup.

My proudest accomplishment is… My wife and kids. I married up and got amazing kids to. I am so lucky to have em!

My six month goal is… Double unders.

My favorite workout attire is… Spandex! Gotta love it!

My favorite workout partner(s)… My wife Alisa she needs to come back!

If you created a WOD and named it after yourself what would the workout be?
“That is DUMB”
15 min AMRAP
5 Ring Dips
10 Burpees
15 air squats

Jeremiah is a down to earth, straight shooting, great guy!  Work is truly a great word to describe Jeremiah, both at and away from the box.  He’s always got his hands in a project or five and always brings his A game to what ever he does.  Thanks for keeping the 7am group motivated and for elevating everyone around you. – Paul