Athlete Profile – Casey Schenavar

Tell us about yourself…. I was born and raised in Cache Valley and graduated from Mountain Crest.

What is your day job? I work at White Rock Inc. as a machinist

How were you introduced to CrossFit? Darryl Burr told me about it.

What is your favorite WOD or Lift? I like anything with the barbell.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Power Cleans and kettle bell swings.

How has CrossFit changed your life? I am overall a better person. I work harder and I am happier.

What keeps you motivated and coming back for more? The workouts. They hurt but there is no better feeling after you are done and just feel awesome the rest of the day.

What’s something you know now that you wish someone would have said to you when you started CrossFit? The best way to grip the pull up bar.

One word to describe me would be… One word is not enough to describe me!

I have always wanted… To travel a lot.

Outside of the gym, I like to… Relax, take motorcycle rides, go hiking, running, camping, and play video games.

Three things you would always find in my fridge… Milk, vegetables, and greek yogurt.

Something nobody knows about me or would be surprised to know about me… That I raced BMX for a few years.

Favorite physical activity outside of CFI… Hiking.

Favorite place to eat in Cache Valley … Cafe Sabor.

Song(s) that gets me pumped up for a workout… Fast, loud, and lots of bass.

The last thing I ate was… Chicken curry with rice and green/red peppers.

My proudest accomplishment is… RXing more and more benchmarks.

My six month goal is… Double unders, ring dips without assistance, and a 5k in 24min or less.

My favorite workout attire is… Tee shirt and gym shorts.

My favorite workout partner(s)… Anyone faster/stronger then me. I work alot harder then.

If you created a WOD and named it after yourself what would the workout be?
10 (135#) power clean
15 (70#) kbs
30 situps
400 meter run



Happy Birthday Carol Morell!

Just a reminder that we will be holding the COLD WAR tomorrow, so we will not be holding regular scheduled classes.  CLICK HERE for details on the day and check back for updates on how the day went down.

This CrossFit Coach took the words right out of my mouth:

One of the things I get asked all the time during intros if whether I think someone is in good enough shape to do CrossFit. The truth is that I don’t really care if you’re in good shape or not. I don’t care if you’re the strongest person in the gym or the weakest, the fastest or the slowest. It doesn’t matter to me if you’ve spent the last 15 years climbing mountains or lying on the couch.

All that matters to me is how badly you want to improve. I can help anyone improve – anyone who wants to, that is. Anyone who’s willing to put in the time and effort for it.

“I’m a demanding coach,” I say, “but all I demand is that you give me 100% of what you have.”

Not strong enough to get the wallball all the way up to 10 feet yet? I don’t care, as long as you’re trying to get it a quarter of an inch higher on THIS rep than wherever it went on the last rep.

Can’t get your body into position for a front squat? That’s fine with me, as long as your elbows and chest are shaking from trying to get 1mm closer to parallel than you currently are.

Can’t keep your knees pushed out when you’re squatting? (This applies to almost  everyone in the gym, btw.) No problem, but I want to see the strain on your face and the sweat pouring off your brow as you try to force them apart to keep them in position.

If you give that effort every time you come in on every movement you haven’t completely mastered yet, it won’t be long before people are watching you to see how it’s supposed to be done.

You don’t have to be great to work hard, but you do have to work hard to be great.

12-30-11 “Throw Away Your SCALE” challenge

Just a reminder that we have a limited schedule tomorrow, 6am, 7am, 8am, 9am and 10am. The rest of the afternoon will be spent getting the box ready for the Cold War on Saturday.

If you are throwing down on Saturday, tomorrow might be a good rest day or you can come do a WOD.

15 Overhead Squats (75#/45#)
10 Pull-ups

That’s right we’re having a CHALLENGE, a “Throw Away Your Scale” Challenge!  It’s going to be simple and CASH will be the prize! It will last 6 weeks (Jan 13th – Feb 24th) and will be judged on three simple criteria.

BUY-IN – $20

PRIZES – Everyone who participates will be a winner, but let’s talk COLD HARD CASH!! A pool of all of the cash collected (no we won’t be using it for something else) will be split between the winners in the following manner.
1st Place Male and Female – 60% of the total will be split 2 ways. (That’s $300 each if 50 people participate)
2nd Place Male and Female – 30% of the total will be split 2 ways.
3rd Place Male and Female – 10% of the total will be split 2 ways.

Jan 2nd – 13th – Sign-up and before photo’s will be taken (These will be kept confidential and Tami and Stacey will be taking the ladies pictures)
Jan 7th – Nutrition Seminar with Coach Tami – She will be sharing her journey back from her recent pregnancy and how important Nutrition has been.
Jan 13th – Filthy 50 – This is the WOD we will use for our test
Feb 24th – Filthy 50 – Re-test and compare to your previous time & loads

Here is the criteria that we will use to judge the winners.

#1 – The Eyeball Test (50% of your score) – We will  be taking before and after pictures, and the camera doesn’t lie! (Ladies Tami and Stacey will be in charge of your pictures.  The pictures WILL NOT be shared without your exprese consent.)

#2 – Preformance (25% of your score) – We will kick the challenge off with a WOD (Filthy 50) and will finish it off with the same WOD.  We’ll be looking for a preformance difference.

#3 – Nutrition (25% of your score) – Food logs need to be turned in every Friday.  This is a great tool so we can help you and you can be consious of what goes in your mouth.  Don’t make this to hard, just get a little note pad and write down EVERYTHING that you eat and drink.

12-29-11 – Grace

Happy Birthday Tyler Ward!

30 – Clean and Jerk (135#/95#)

Rest as needed then complete Part B – 1000m row

Compare your previous time here.

Another fantastic blog post from CrossfitLisbeth: 

Sometimes you make the lift and sometimes you miss.That’s just the gym — and life.

We talk a lot about perseverance, about continuing when everyone else would quit. That’s important, really important — because the successful don’t give up easily.

But sometimes you have to give up. Quit. Walk away. Throw in the towel. Sometimes, the smarter thing to do is abandon the fight. In the gym and in life.

What? Huh? Has Darsh lost her mind? Drank a big cup of Wussyade?

No. Fighting and struggling is still cool, but using your brain is even cooler.

If the cost of your action is greater than the benefit, walk away from that lift, from that problem, from that situation. Use your head. Assess what you’re going to gain from trying just one more deadlift, just one more push jerk, just one more snatch when you’re already in a seriously fatigued state.

If the risk is worth the reward, go for it. If it’s not, be strong enough to walk away.

There’s a saying: the smart dog knows when to obey, but the smarter dog knows when to disobey. Well, the smart CrossFitter knows when to lift, but the smarter CrossFitter knows when to leave the platform.

I’m not saying quit early. I’m saying use your brain and quit at the right time. Be strong in mind, as well as body. Sometimes the greater gain awaits you on another day.


Burpee & Sumodeadlift High Pull
30 Box Jumos (20″/24″)
Burpee & Sumodeadlift High Pull

Ahhh… December is coming to an end and soon everyone will start planing their New Year’s resolutions that will last about 3 days.  A lot of resolutions tend to focus on health-related issues, whether it’s quitting smoking, losing weight, or going to the gym more.  People who drop their resolutions simply lack the mental cojones to see them through, and it isn’t long before they whip the excuse book out of their back pocket. For your reading pleasure I’ve compiled a list of 10 excuses for avoiding exercise.

1. “The Govt. Says That 30 Mins of Walking, 3 Times a Week, is Sufficient Exercise”

Are you really are going to take fitness advice from the same folks who say that tomato sauce is a “vegetable”, soy is a good alternative to meat, and strawberry milk is fine for kids because they are getting calcium?  SERIOUSLY!! I didn’t think so… And technically, a tomato is a fruit.

2. “I hear that ___ is bad, and I don’t want to get injured”


You are absolutely right. Staying home and playing around on the computer or watching TV in this optimal position will keep you from getting injured!

3. “I Don’t Have Enough Decent Equipment”


Nice try, if you can find some rocks and you can take off your shirt, that is all you need to start a gym.

4. “I Don’t Have Enough Money For a Gym Membership”

I bet if you went to see the doctor and he wrote you a prescription for a “MAGIC PILL” that would make you fit, the last thing on your mind would be cost. Try cutting out pop, eating out (more on that one later) or other unhealthy habits (that morning doughnut and diet coke  from the gas station,  to name a few) you have in your life.

5. “I Don’t Have Enough Time To Exercise”

Busy with work, school, or kids? I can respect and understand that.  Still doesn’t get you out of exercise though. You will never “HAVE TIME” for exercise, you simply just MAKE TIME!. Some of my best trainees are individuals who have hectic schedules. This means that they don’t have time to waste in the gym either. They get in, finish their training, and get out.  Become one of these people.

6. ” I Have Gained Too Much Weight To Start Exercising Again”

Think you are the only person with a few extra inches on your waist? Not likely!!

7. “I Am Too Old To Start Exercising Now”

Tell that to this to 79 year old Joe Stokinger that preformed a 451 lbs deadlift in 2007.

8. “I Am Afraid That People Will Judge Me”

You think you are the only one facing a little adversity or judgement in the gym?

9. I Can’t Find A Diet Plan That Works For Me”

If you are on a diet plan that recommends meals like this, then I think we have found the problem. Maybe you should stop worrying about diet plans and just eat actual food.

10. “I Hate Working Out Alone”

Hate working out alone? You are in luck. Maybe you have heard of this new thing called Crossfit? It’s this new thing where people sweat in groups, it just so happens to be on every street corner and it has more locations that Starbucks (well not really, but close).

Did you find yourself among any of these excuses? If so, I hope you are ashamed of yourself and from now on you can buck up and put in work like the rest of us. Make 2012 the year that you stick to your resolution.

12-27-11 How long will you hate yourself?

15 Knees to Elbows
60 Double Unders (3:1 Singles)
15 Knees to Elbows
30 Double Unders
15 Knees to Elbows
60 Double Unders
15 Knees to Elbows

10 Spealers (1 Toe to Bar + 1 Knees to Elbow = 1 Spealer)
100 Double Unders (NO Singles)
10 Spealers
50 Double Unders
10 Spealers
100 Double Unders
10 Spealers

Weight loss seems to always be a hot topic of discussion, especially as we begin a new year, many people have a renewed desire to take control of their lives.  At CrossFit IoTA we work with quite a few men and women whose goals are throwing a lot of weight on the bar, moving better and faster and then eating healthy (meats and vegetables, nuts and seeds, some fruit, little starch and no sugar)and consuming what is needed to perform their best, with little or NO regard for the numbers on the scale!

It is especially disappointing to see women caught in a cycle of hating themselves and their bodies, while simultaneously pronouncing freedom from society’s oppression on their self-image. I’m not pretending to know what it is like to be a woman by any means. I do know, however, that subscribing to some of the crazy magazines I see on the shelves of the groceries store, like Cosmo, will only continue to distort your view of honest to goodness  “self-improvement”.  There is more to life than just losing weight so you can “make someone else happier”.


Sadly, this and many other magazine like it are devoted to how YOU, as a woman, should change yourself so men will like you more.  All this does is set you up for a life of inner self-loathing and a feeling of inadequacy.  You may think that if you just “lose that last 5 pounds and then everything will be fine”, but in reality, you will just move on to find something else about yourself that disgusts you. 

Instead of devoting your life to visually pleasing another and focusing on your looks, instead try to build your abilities. For example, I don’t want gaint biceps and neglect the rest of my body, I would rather increase my strength and conditionaing as much as possible, and have the ability to teach others the same.

Let’s face it: your body type is your body type. Let’s not waste time looking at pictures of people whose body type we wish to have, because you will never have their body type no matter how much you starve yourself or how many miles you run. Take your focus off of a weight goal that is not only unattainable, but extremely unhealthy. Yes there is such a thing as a healthy weight, but everyone remembers that muscle is more dense more than fat and if you are a solid 150 and look great, who cares what your weight is?

Do you really want to spend your entire life obsessed about your weight and despise what you see in the mirror? I wouldn’t wish that on anyone. Cancel your subscription to Cosmo, toss the scale, grab a barbel and focus on things you can change!  In January we will be having out first “THROW AWAY YOUR SCALE” challenge….more details coming soon.

12-26-11 – It’s just a Push-Up

50 Sit-ups to start and finish
10 – Medball Squat Clean
15 – Push-ups (Chest to ground, no hand release)

I found this story and just had to share it.  Its so simple, direct and really embodies what we are all really doing each and every day that we show up. Getting stronger and becoming better people, parents, children, students, citizens, employee, employers, human beings…. I am passionate and love what I do.  Being “fit” means far more than having low body fat or strong muscles.  Being fit will help you lead a more productive life.  Thanks to each of you who daily allow me to be apart of your journey to a better more healthy future. – Paul

“Moscow is a progressive city pushing Russia into the future with modern businesses, cars and fashion.  St. Petersburg is an incredible example of how architecture can instantly transport a person back hundreds of years.  In between those two cities, however, is a lesser-known jewel of Russia, Yaroslavl.  At 1000 years old, Yaroslavl is one of Russia’s oldest cities.  It also houses some of the nicest people to some of the tastiest food I have ever eaten.  My hosts were successful men that had established themselves in the city.  Dressed impeccably, they radiated class and distinction.  One night in Yaroslavl, however, they also demonstrated another important quality: compassion.

As we stood outside of a restaurant nestled against the Volga river, a small boy no older than 8 came up to our group.  He wasn’t wearing any shoes and was quite dirty.  I was stunned because I realized that this boy had approached to beg us for money.  Although I had many experiences like this, never was it the child that was doing the begging.  Before I could search for loose change, my host told the child he had a deal for him.  He said that if the boy could do 20 pushups, he would give him 100 dollars!  The boy looked at the man in disbelief, but the other distinguished gentlemen assured the boy this was a legitimate deal.

My host got down on the ground in his fancy clothes, and demonstrated a perfect pushup the way it had to be performed for the boy to get the money.  The boy got down on the ground and started. The first few looked good, but at 7 reps, my experience told me he wasn’t getting 20.  He struggled and fought with everything he had, but at 13 his tiny arms gave out under his weight.

The little boy rose to his tiny, dirty feet with his head and eyes down looking absolutely dejected and defeated.  Just as I started to resent my host for putting the boy through this hopeless challenge, the man took a knee, looked the boy in the eye and delivered the lesson.  He stated, “If you continue to beg the rest of your life, you will always remain weak.  If you do this exercise each day and get strong, some day you will build the strength so you no longer have to beg. Do you understand?”  The boy nodded yes, and then, in what shocked both me and the boy, my host gave him the 100 dollars.

This experience made me appreciate not only what I had, but also what I have become.  You see, I can remember being like that boy.  Although I may not have been begging in the streets, I did not have many of the things I desired in my life.  Through physical training I have been afforded opportunities that would not have been possible without the strength and confidence I have developed.  The lesson my Russian host provided was true:  With physical strength comes ability.  And with ability comes confidence.  And with confidence comes the courage to take on challenges.  

This story should remind you that as 2011 comes to a close, you should not just reflect on what you have done, but also what you could have done better.  Your hindsight should influence your foresight and, therefore, your actions for 2012.  Every thing left unsaid and deed left undone is your guide for future behavior to achieve your dreams.  If you choose to accept them, you will come to see that mishaps and missed opportunities will be the greatest gifts you receive.  This story should also remind you that your purpose after receiving these gifts is to give them away so others can benefit from your mistakes.  By sharing your experiences, you help others to move more quickly and safely toward their dreams.  What my mom always told me is actually true.  It is far better to give than receive.  Happy Holidays.”