Happy Birthday Becca Hodges.

5 rounds of 3 min of work, 1 min rest –
1 min at each station, As Many Reps As Possible
Row for Calories
Box Jumps
Kettlebell Clean & Press (35#/26#)

Article of the Day: The science behind box jumps. Reas article here.



10 Thrusters (75#/45#)
15 Pull ups
200 meter run
20 Thrusters (75#/45#)
15 Pull ups
400 meter run
30 Thrusters (75#/45#)
15 Pull ups
800 meter run

We are definitely hoping to see some epic costumes at the box tomorrow! Thanks Julie and Payton for the pic….it looks like CrossFit has been working fantastic for you both :).

Athlete Profile – Liz Cellan

Liz wouldn't hold still long enough for me to take her picture 🙂

Tell us about yourself…. I was born and raised in Rexburg, Idaho and lived there until I was 20. Then I moved to Logan to attend USU to get my accounting degree. The year I graduated I met Charlie and 13 years later we are married, live in Smithfield, and have 2 beautiful daughters. We love spending time together as a family especially hunting and Fishing with Charlie!

What is your day job? Assistant Controller at Wasatch Photonics

How were you introduced to Cross Fit? Charlie, Tyler and Andrea Ward

What is your favorite WOD or Lift? I like to lift, but I think Kettle Bell Swings are my favorite!

What is your favorite skill/movement that you have learned at Cross Fit IoTA? I love that I can do pushups–I never thought I would be able to do anything except knee pushups, and I really like lifting.

How has Cross Fit changed your life? I feel like I am getting more fit every day, I feel healthier, and I am doing things I would have never guessed I could do.

What keeps you motivated and coming back for more? I like to see all the people at the 7 am class, and Charlie wouldn’t let me hear the end of it if I didn’t go everyday!

What’s something you know now that you wish someone would have said to you when you started Cross Fit? I wish I would have remembered to take my measurements; I would like to have the comparison.

One word to describe me would be… Friendly

I have always wanted… to go to Hawaii with Charlie

Outside of the gym, I like to… Spend time with Charlie and our girls, and I love to read

Three things you would always find in my fridge… Milk, Yogurt, and Diet Pepsi

Something nobody knows about me or would be surprised to know about me… I was always really shy in High School…

Favorite physical activity outside of CFI… Biking and Skiing

Favorite place to eat in Cache Valley … El Toro or Costa Vida

Song(s) that gets me pumped up for a workout… anything by Pink!

The last thing I ate was… Yogurt, Granola, and Raspberries (my normal breakfast)

My proudest accomplishment is… 2 wonderful daughters

My six month goal is… to be able to do pull-ups without a band

My favorite workout attire is… Black shorts and a T-Shirt

My favorite workout partner(s)… The 7 am class! (It would be Charlie, but 5:15am is too early for me!)

If you created a WOD and named it after yourself what would the workout be? Kettle bell Swings, pushups, sit ups, and squats (NO RUNNING!)

10-28-11 “Cindy”

20 min AMRAP
5 Pull-up
10 Push-up
15 Squat

Compare your previous score here.

“In fact, I believe that if someone starts out on a challenging activity, completely confident that they’re going to succeed, why bother starting? It’s not much of a challenge. I think it’s much better to start out on something that you’re not at all sure that you can do. If you overcome and you manage to defeat the obstacles, the satisfaction is so much greater.” — Sir Edmund Hillary