2-1-12 The CrossFit Games are HERE!!

15 min AMRAP
20 Sit-ups
10 Push Press (95#/65#)
20 Double Unders

Registration for the 2012 CrossFit Games World Wide Open starts Feb 1st.


Be sure to add yourself to our team when you sign up. Not sure what we’re talking about….check out the “History of the CrossFit Games” – video [wmv] [mov] [HD mov]


1-31-12 8 Signs you may be over training

1000m Row
50 Thrusters (45#)
30 Pull-ups

It’s been a good while since we’ve seen this WOD…. compare your previous time here.

I’m often asked “Is what we do really enough? Should I be doing anything else?”  This is something that is very individual and if you talk to any of the trainers we all have a little different way we like to train, by incorporating rest days, lifting, or some sport specific work.  It really shakes out to what your specific goals are.  But we all have one very important thing in common.  We LISTEN TO OUR BODIES.  Here is an excerpt from an article on Marks Daily Apple the may help provide a little insight.  “There’s a clinical definition – a state of chronic fatigue, depression, and  underperformance that persists despite rest – and there’s a more general,  working definition – a basic imbalance between work and recovery. Overtraining  can also be highly personal and goal-dependent. Overtraining might describe  anytime your training is working against you, and where adding more of it makes  the problem worse. If you want to avoid overtraining, there are some grand,  overarching principles to follow, but you’ll also want to pay attention to  certain personal, entirely subjective cues.”  Continue reading at Marks daily apple here.


13 min AMRAP
3 Burpee Pull-up
6 Push-up with your feet on a box
9 Kettlebell Swing (53#/35#)

10 min AMRAP
1 Rope Climb (15′)
3 Handstand Push-up
6 Kettlebell Swing (70#/53#)

We are half way through our “Throw Your Scale Away Challenge”!!  We are seeing quite a few food logs and some are looking better than others (ie SUGAR and pay attention to your carb source).  Remember the food logs are a tool for us to help you make an effective and positive change that will last and nutrition is something we can all continue working on.  Nutrition is extremely important when it come to your health as well as your performance. Keep us the good work!!

Athlete Profile – Lisa Perkins

Tell us about yourself…. My name is Lisa Perkins and I live in Newton. I was raised in Northwest Montana and went to school at Montana State University and received my Nursing degree and moved to Utah in 1995. I have been married for almost 15 years to my husband Mark and we have 2 beautiful girls, Samantha (13) and Sophie (10 ½).

What is your day job? I work as a Public Health Nurse full time at the Bear River Health Department and can honestly say, I love my job!

How were you introduced to CrossFit? I was introduced to CrossFit by Raelyn Rigby. She always talked about how much she loved it and so finally one day, she talked me into coming and trying it and I was hooked!

What is your favorite WOD or Lift? I don’t know if I really have a favorite WOD, but I really like the TABATA’s.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Anything with the bar and weights…I never thought I would be one of those women using a bar with weight and it gives me a lot of satisfaction to see my progress with weight from when I first started until now.

How has CrossFit changed your life? Every year, I was one of those people that set a New Year’s Goal to start exercising and I never stuck with anything and then I tried CrossFit and I am addicted. I love the confidence it gives me and how it makes me feel. I can’t live without it…

What keeps you motivated and coming back for more? I get up every morning 5 days a week at 4:30AM to come. I love the 5:15 am class…they rock. We are one big happy family and it feels like one big team and everyone supports you and encourages you to do your best. I also love that I am finally starting to see the difference and losing some inches.

What’s something you know now that you wish someone would have said to you when you started CrossFit? To not make it a competition with anyone…you are an individual and pace yourself and do what feels right and go at the pace that feels comfortable AND I did not realize how much what you put in your mouth effects you at CrossFit.

One word to describe me would be… Outgoing

I have always wanted… to travel to other countries, especially England, Scotland and Ireland.

Outside of the gym, I like to… be with friends and family, travel and be in the beautiful outdoors.

Three things you would always find in my fridge… milk, cheese and lunchmeat

Something nobody knows about me or would be surprised to know about me… I have MS (Multiple Sclerosis). I was diagnosed with it in 2005.

Favorite physical activity outside of CFI… I love to take walks or bike rides with my family.

Favorite place to eat in Cache Valley … Café Rio

Song(s) that gets me pumped up for a workout… Most anything that Paul plays, but my favorite is 80’s.

The last thing I ate was… Cutie, cheese stick and 3 almonds…

My proudest accomplishment is… my family and that I have consistently worked out and done CrossFit for an entire year.

My six month goal is… to continue eating healthy and try increasing weight and hopefully start to see more definition.

My favorite workout attire is… Capri Leggings and a tank top

My favorite workout partner(s)… is Carol and I love that Leona and Denice have joined us in the 5:15AM class and if I ever make it to the 8:00 AM class, Raelyn.

If you created a WOD and named it after yourself what would the workout be? Something with rowing, sit-ups, push-ups and squats.

1-27-11 “300”

Happy Birthday Mindy Anderson and Kyle Griffiths.

25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left then right = 1 rep)
50x KB Clean and Press @ 35# / 26# (25 each arm – KB must touch floor between reps)
25x Pull-up
For a total of 300 reps total

Compare your previous time here.


30 – Double Unders (3:1 Singles)
20 – KBS (53#/35#)
10 – Box Jumps (28″/24″)

Sometime during the WOD complete a 750m row.

(This is a repost from a year ago, but I find it to be relevant and a good reminder.) STANDARDS Often we are asked why we adhere to certain standards for movements. Most of the time the standards that we uphold have to do with maintaining a complete range of motion (this is where you will get the best results) and sometimes these standards have to do with safety (ie box jumps, landing on the box and not letting your heel hang over, thus avoiding a possible achilles injury) and other times standards can be used for judging purposes (ie the CrossFit Games or our local event Leave No Survivors).

I always appreciate it when you are thinking about what we are doing, ask pertinent questions and then formulate opinions. CrossFit is a fitness that requires and is made better if you are thinking about what you are doing and not just mindlessly going through the motions.  To truly get the greatest benefit from CrossFit it is best to first understand what it is we are asking you to do.  If you are able to maintain proper form and technique then it is time to increase the load or intensity, or decrease load or intensity if not.

Think about the form you use in each of our movements.  If you are doing your best then this is all we ask.  When we see you letting your form slide and we know you have better, we encourage you to do better because we care.  At the end of the day if you don’t get to full depth or full lock out on a push up will your time be better? Yes, but will you see the best results? No.

This is not about the day-to-day score on the whiteboard, though admittedly it’s fun to look and see how you did, this is truly about you improving who you are.  You will be the best, strongest and fastest that you can be, if you are striving to maintain the standards of the movements that are set.  Do your best and let the rest take care of its self.