10 Medball Squat Clean (20#/14#)
4 – 10m Sprint (touch on each side back and forth)
10 KB Swing (53#/35#)
4 – 10m sprint

“I can’t imagine a person becoming a success who doesn’t give this game of life EVERYTHING he’s/she’s got!” -walter cronkite


2-29-12 Top of Utah Half Marathon 2012 sign-up reminder

Just a quick reminder to sign up for the TOP of UTAH HALF MARATHON HERE (beginning March 1st at midnight!)  This race has a cap so if you’re going to do it get registered.  We had a small group last year participate, but I know our group of capable athletes has GROWN!  Be sure and let us know if you sign-up so we can all get some group training in together. BE UN-SCARED!!

3 min – Row for distance
1 min rest
3 min – Burpees As many reps as possible
2 min rest
7 min – As Many Reps as Possible
15 Sit-ups
10 Push-ups

As many eagerly anticipate the announcement from CrossFit HQ about the Reebok CrossFit Games Open WOD#2 (Feb 29th at 6pm Mountain Time), I just wanted to share a little history about the Burpee….

Hopefully none of us feel this way after our team has officially finished WOD #1 in 7th place in our region.


TEAM – This is the LAST CALL for after photos for the THROW YOUR SCALE AWAY CHALLENGE!  Tomorrow night Stacey and Tami will get together and start comparing before & afters, so if you haven’t taken yours or we don’t have it (I’ve got a list at the box) then you won’t be included in the judging.

13 min AMRAP
5 Pull-up
10 Wall Ball (20#-10’/14#-9′)
20 Double Unders (3:1 Singles)

– Chest to Bar Pull-ups
– Throw your wallball 6″ higher – Ladies 9’6″ / Men 10’6″ and NO REP yourself if you don’t make it to your target….EVERYONE should do this any way!)

Article of the day: Athletes (Bottom line don’t be a HATER!)

“Learn from failure: Failure can bring some of the toughest questions of all.  if you answer them fully and honestly, you may learn more from failure than you do from success.”Vince Lombardi

2-27-12 The LOW DOWN on the 2012 Team Shirts

21 down to 3 by 3’s
Toe to Bar
Deadlift (165#/125#)

CrossFit On Day: (8-10x) 2oom sprint – hold intervals at +/- 2-3 seconds with a 2 min rest between efforts

CrossFit Rest Day: 45 min Tempo run at 85-90% of your 5k TT pace

Lots of our athletes have been pre-ordering our 2012 team shirts and that is GREAT!!  I just wanted to clear up a few common questions I’ve been getting as the order will be placed at the end of this week and I want to make sure that EVERYONE that wants one of the new shirts gets one….

What will the shirt look like? Well here is the finished graphics 🙂 – Click the image to the right to enlarge.

How much do the shirts cost? $10, that’s it (you can pay for them when they arrive or when you order).  Thanks to our amazing sponsors, we’ve kept the costs LOW!! – There are 3 men and 3 women styles available (we’ve got samples at the box for you to try on) and you can also get them in a T-shirt for your kids too, so when you bring them to cheer you on or participate with you at events this year, they’ll be easy to spot!!

Who can get the shirts? ANYONE and everyone that comes to our box is welcome to order one or more of these shirts. You DO NOT have to race to get one, they’re a great workout shirt, but if you do we’ll ALL be wearing this shirt this summer, SO GET ONE!!  This is a one and done deal, so don’t wait!

“Good, better, best. Never let it rest. Until your good is better and your better is best.” -Tim Duncan

Athlete Profile – Angie Sorenson

Happy Birthday Kyle Smith!

Tell us about yourself… I grew up in Richmond and moved all the way to Smithfield. I’ve been married to Matt for 16 years and have 2 boys, Ethan and Tate.

What is your day job? I oversee the education for students in custody of the state for ages K-12, and coordinate the Independent Study work at Cache High School.

How were you introduced to CrossFit? I first heard about it from my boss and told him he was crazy for trying it. Then Gina convinced me to come try it with her and have been hooked ever since.

What is your favorite WOD or Lift? I’m not sure I have a favorite (it seems like I leave every day feeling beat up LOL) but I really like weights, Turkish Get Ups and flipping the tires.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Probably Power Cleans

How has CrossFit changed your life? Before CrossFit I exercised, but always looked for an excuse to not have to go. Now if something gets in the way of me being able to go it frustrates me. I physically feel better and emotionally feel better about myself.

What keeps you motivated and coming back for more? Always wanting to be able to do just a little bit more than I did yesterday. Oh, and trying to perfect those @#!$ double unders!

What’s something you know now that you wish someone would have said to you when you started CrossFit? It’s not necessarily that someone didn’t say it, but I wish I would have believed that what you eat is so important.

One word to describe me would be… stubborn – my husband says competitive

I have always wanted… to sky dive

Outside of the gym, I like to… read, wakeboard, play soccer, play racquetball, sit out in the warm weather with my neighbors and watch the kids play

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

Something nobody knows about me or would be surprised to know about me… I like to be goofy (usually only at home) and I used to have my belly button pierced

Favorite physical activity outside of CFI… either wakeboarding or playing racquetball

Favorite place to eat in Cache Valley … Costa Vida

Song(s) that gets me pumped up for a workout… just about anything Paul plays

The last thing I ate was… chicken wrap and cauliflower

My proudest accomplishment is… my kids, just barely learning pull ups and kind of being able to do double-unders

My six month goal is… to Rx every workout and still be following the Zone Diet

My favorite workout attire is… shorts and T-shirt

My favorite workout partner(s)… anyone in the 5:15 am and Gina on Fridays

If you created a WOD and named it after yourself what would the workout be?

10 Turkish Get Ups (5 on each side) 26#
10 Power Cleans 85#
10 Tire Flips
20 floor wipers (10 on each side) 95#
20 walking lunges with 25# plate

It’s RACE DAY. Did you TRi?

“You can check an athletes SPEED with a stopwatch, but it takes a competition to measure his HEART.”

Today we got a few more members of our team out for the 3rd USU Indoor Tri (400m swim-8 laps, 6 mile bike, 4k run).  We all had a great time and for Trisha and Mindy this was their fist Tri.  They both did AWESOME and had a blast to boot!  Start looking at the race calendar or pick and event that you would like to participate in and DO IT!  You’ll be amazed at how having something to train for will keep you focused and motivated.  Live this year UNSCARED!!

John, Jerry, Steph, Paul, Trisha & Mindy....good times with some GREAT ATHLETES!

(Race results will be posted here.)

2-25-12 PROUD PAPA!!

Happy Birthday Cody Corbridge!

I am a PROUD PAPA! I just have to tell all of you who came and finished of the challenge how proud I am of each of you. We have an amazing community and support network at our box. So many of you have caught the vision that nutrition truly EFFECTS both your appearance and your performance! We witnessed some AMAZING PR’s today. Some people dropped double digits off of their old times. We will continue to take pictures and you can turn in your food logs tomorrow and Monday. Then the deliberating will begin. We’ll try to make the announcement in about a week. Congrats to all who made such a positive change. Keep up the good work! We’ll see you tomorrow morning at 7:30 am. You can come do the Filthy 50, CrossFit Games Open WOD #1 (just an FYI our box is currently ranked 1st in our region and second worldwide) or we’ll have something else for those who need it. Well see you then!