Happy Birthday Mom. You all know here as Gayle 🙂

15 min AMRAP
10 Sumo Deadlift Highpull (70#/53#)
20 Sit-up

400m run at the 4 min and 8 min marks


7-31-12 CrossFit is Dangerous??? And How It Very Literally Saved My Life.

50 Double Unders (3:1 Singles)
25 Wall Balls (20#-10’/14#-9′)

Article of the Day: CrossFit is Dangerous??? And How It Very Literally Saved My Life.

Many of you may know or have met Miranda Oldroyd.  She was one of the HQ Coaches that certified a lot of our coaches, myself included.  Click the link above for a great story about how CrossFit truly saved her life! “My ability to perform heavy cleans and handstand push ups isn’t what saved me. But the strength I had gained because I had been performing them regularly did.”Miranda Oldroyd


12 min AMRAP
5 Overhead Squat (95#/65#)
10 Push-up
150m run


CrossFit On Day: ALL OUT EFFORTS – 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. (Cover as much distance as possible.)

CrossFit Off Day: 10k at 90% effort/pace


Jenni snatching from the blocks. Working on your lifts from the blocks will improve both your strength and most importantly your technique.

Athlete Profile – Rebecca Hodges a.k.a. Becca

Tells us about yourself… I was born in Ft. Wayne Indiana, but my family moved to Logan when I was very young so my dad could take a job at USU. I was raised in North Logan and River Heights, and I went to Logan High, then USU… Go Aggies! My husband Alan and I started dating when I was at Utah State, and we have been married for 13 years. I have an awesome step son, Kyler age 20, who is a Marine based in N. Carolina, and two boys at home Jake age 11, and Ty age 8.

What’s your day job? I work for the State of Utah as a Juvenile Justice Services Case Manager/Parole Officer.

How where you introduced to CrossFit? Jenn Cobia called me one day and told me that we were going at 6PM, and she didn’t give me the opportunity to say no. I am so glad she made that call!

What’s your favorite WOD or Lift? Clean and Jerk, and Deadlift.

What is your favorite skill/movement that you have learned at CrossFit IoTA? I am not quite there yet with my pull ups, but they are definitely a favorite!

How has CrossFit changed your life? It has helped me realize that I am capable of doing so much more than I ever thought I could. CrossFit has helped build my confidence, and I have also met some of the most amazing, and supportive friends there!

What keeps you motivated and coming back for more? The feeling I get when it is all over, and I have conquered a really tough WOD.

What’s something you know now that you wish someone would have said to you when you started CrossFit? Watch out! It is addicting!

One word to describe me would be… Dedicated!

I have always wanted… To travel to Spain.

Outside of the gym, I like to… Spend time with my family, and work on my gardening and baking skills.

Three things you would always find in my fridge… Milk, cheese, yogurt.

Something nobody knows about me or would be surprised to know about me… 7 years ago, I decided I needed to make a big change in my life. I took up running and started eating right, and lost 45 lbs! I vowed never to go back, and have managed to keep the weight off!

Favorite physical activity outside of CFI… Skiing with my family!

Favorite place to eat in Cache Valley … Callaways.

Song(s) that gets me pumped up for a workout… Anything Paul has playing works for me.

The last thing I ate was… Grilled chicken, garden salad, and summer squash.

My proudest accomplishment is… My kids!

My six month goal is… To get pull ups, and to be able to Rx a lot more WOD’s.

My favorite workout attire is… Shorts, tank top, headband.

My favorite workout partner(s)… All of the afternoon people are amazing and encouraging!

If you created a WOD and named it after yourself what would the workout be?
20 Min. AMRAP
200 Meter run
10 Sit ups
10 Squats
10 Clean and Jerk
10 Deadlift

7-28-12 The World Belongs to Those Who Hustle

Happy Birthday Casey Schenovar.

Article of the Day: The WORLD belongs to those who hustle!

GOOD LUCK to Christina Palmer who’s competing tomorrow in the SPUDMAN Triathlon!

WOD tomorrow morning at 7:30 am. Just in case you thought what you did and the choices you make EVERY DAY (even the day you don’t come and do KELLY 😉 aren’t important….think again! I’m sure coach Doug will be happy to let you do KELLY if you come in tomorrow morning and haven’t already got it done!