1-6-12 Filthy 50

Just a quick note to all who bring their kids to the box. We’ve created a fun and family friendly environment and want this to continue. I want your kids to come with you and see their mom, dad, other family members and other adults working out and experience the joy of what we all find at CrossFit. Being the only CrossFit Kids affiliate in Cache Valley KIDS are an important part of what we do and I look forward to the summer and being able to bring back our Kids program. All that being said, your childs safety is of utmost concern and I would never want anyone to get hurt or injured, especially a child. So just a kind reminder to please have your kids stay in the front room during the warm-up and workout, for both their safety and all of our piece of mind. Once EVERYONE has completed the workout, you are welcome to bring your kids into the gym area and under your observation let them play on the rings, pull-up bars etc. Please also be mindful of others should they make a mess as well. Thanks and now back to our regularly scheduled program 🙂

The response to our THROW YOUR SCALE AWAY CHALLENGE has been extremely positive!! So I’m calling an audible and we’re throwing the FILTHY 50 tomorrow and you need to be signed up no later than Saturday the 7th. Signed up means money turned in & photo taken. We’ve got a few who will be doing the Filthy 50 next week who won’t be here this weekend, so if you need to do it next week, no problemo!! Saturday we will discuss nutrition at 8:30am answer any all questions, so come READY!!

‘Filthy Fifty’

50x box jumps 24″/20″
50x jumping pull-ups
50x kettlebell swings 35#
50x walking lunge steps
50x knees to elbows
50x push press 45#
50x back extensions (or 45/35# Good Morning)
50x wall balls 20#/14#
50x burpees
50x double unders (4:1 Singles)

NOTE: There is also a variation of this workout called the Dirty 30. All that changes is the reps go down to 30 for each movement, ie this will be the scaled version and still qualifies you for the challenge if this is where your current capacities are. This will be a decision we can make together.

Compare your previous time here.

“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.”
– Aristotle



2 min Row for Calories
1 min rest
2 min Squat
1 min rest
2 min Mountain Climbers
1 min rest

When it comes to squatting, there seems to be only 2 mindsets.
1. “Squats are bad for the knees and back.”

Chances are if you are on this site, you already have mindset #2. Many people have a fear of squats that is caused by inexperience and incorrect advice from uneducated individuals. They have been told that squatting (especially squatting with thighs below parallel) puts a tremendous amount of force on the knees and lower back, which will inevitably lead to serious injuries.

But you are all aware that this is simply not the case, and is in direct opposition of the truth. “Squat” is the word I repeat the most throughout the day. This is because I have to repeat myself daily to remind everyone (including my self) that when performed correctly, squats are the best exercise you can do for your body.

By halting the squat half or quarter of the way down, the knees are forced to absorb the movement midway through. By squatting to full depth, the movement reaches its natural finishing point, and the knees are assisted out of the bottom by the hamstrings and glutes. Not only are deep squats not bad for the knees, but without deep squats your knees will be left in a very weakened state.

Deep squats will strengthen hamstrings, hips, glutes, and every other muscle you possess, whereas half squats focus primarily on the quadriceps.

So here are a few reminders:
1 – Half Squats equal half results
2 – NOT squating is bad for the knees
3 – Heels down, chest up, knees out, butt back
4 – A proper squat is the foundation of all fitness programs
5 – You arent SQUAT if you can’t SQUAT!


In January 2011 Andrea Ward, Curtis Roberts, Linda Rupp (we’re looking forward to having you back soon), Lisa Perkins, Rick Hall and Shaley Davis who joined our ranks a year ago and have been hard at it ever since.  Congratulations on your FIRST year at CrossFit IoTA.  Keep up the great work!!

9 Thrusters (95#/65#)
21 Double Unders (4:1 Singles)

MOBILITY: LEGS – Foam Roll 2 min each leg, 2 min runners stretch on each side holding toe, 2 min butterfly stretch keeping body upright, don’t let your back round


36 people have already taken their pictures and got a jump on our challenge. What are YOU waiting for?

15 min AMRAP
5 Pull-up
10 Kettlebell Swing (53#/35#)
15 Walking Lunge

MOBILITY: SHOULDERS 2 min foam roll shoulders / 2 min each arm band stretch with the green band / 2 min each side – Place the Lacrosse Ball between the shoulder-blade and the spine while laying on your back and then with your arm straight reach for the opposite side of your hip and keeping the arm straight bring it over, then behind your head until your hand is touching the ground.

It’s not enough to want to do good. Sadly, effort is not accomplishment. This is a great time to reflect and assess. Honestly look at all areas of your life and determine where you came up short last year. Decide what to improve and what to eliminate. Decide who you want to be . . . and how you will become that person. Start now and make this year your personal best!!


Happy Birthday Jan Daines.

20 Wall Balls (20#-10’/14#-9′)
30 Sit-Ups

Start with 4 burpees, then every minuet on the min do 4 burpees until you have completed the 3 rounds of Wall Balls and Sit Ups.

POST WORKOUT Stretch/Mobility (in 2012 we will start posting things you can do to stay flexible and work through some of your mobility issues.  Flexibility is one of the 10 General Physical Skills and one we should all spend more time working.)

2 min on each side
one leg on the wall, toe towards the ceiling and the other in front of you at 90 degrees. Press the hip forward while keeping leg inline with the body. Try to get the hip open past 180 degrees pressing the hip to the ground. Next do 2 min on each side with your body upright trying to touch shoulders to the wall.

“Maybe the best folks in our lives push us to be better. I know it’s cool to say that friends accept us as we are, but maybe that’s not enough sometimes. Maybe we do need to be pushed. It’s uncomfortable, even painful, but maybe it’s the greater love. Thanks to those folks pushing me right now. I’m trying to wrap my head around not just being the best I can be or how this world is a crazy place, but around the possibilities, around what really could be.”

All classes will be at the regularly scheduled time tomorrow, except for the 3 pm class which will be back on Tuesday.

If you missed the COLD WAR this past weekend, just CLICK HERE to see how it all went down.