WOD tomorrow morning at 7:30 am with Coach Doug! Also a reminder that we will be closed on Monday and that we will be out at the Wellsville Founders Day Fun Run for which you can find more information HERE.



20 Box Jump (20″/24″)
30 Sit Ups
400m Run

ARTICLE of the DAY: 10 Tips for Runners making the Jump to CrossFit

There are runners who will never go near a CrossFit gym. However, I’m convinced there are a number of runners in the world who, like me, have either become so bogged down with injuries or so annoyed with long periods of no improvement that the idea of shaking things up becomes very appealing. I doubt there are few runners out there more stubborn than I was about making a change. After my foray into the CrossFit world that allowed me to become healthy and fit again, to rid myself of what seemed to be a permanent limp and to be able to run—I looked back and realized that I’d spent the better part of the last 14 years mired in some overuse injury from running. And part of the price I paid for being on the sidelines so much was weight gain, poor overall health and the low-grade depression that results from not getting a daily hit of endorphin.  Keep reading by clicking HERE.

8-28-12 Athlete Update: Tandy Olsen

11 Burpees
22 Walking Lunges
33 Double Unders

I’ve been thinking a lot lately about everyone that comes to the box and how I can better help and inspire everyone to be the best you can be, because that’s what it’s all about! Looking around I realize that I myself am inspired by each of you daily.  I’m rewarded to witness your stories of change and dedication to working hard and eating right for better health and fitness.

I thought I would share with everyone some perspective from some our members that have been with us for a while now.  Our community of athletes truly make CrossFit IoTA who we really are.  Each and every person that has stepped into the box play an important part in building what we all have and all share together.

Tandy Olsen was one of the first athletes we profiled over two years ago. It’s been a pleasure to watch him change and grow over the past few years.  His wife Cheri joined him earlier this past year and Tandy’s 3 boys came through the summer as well, so to say the least, CrossFit has found a place in his life.  Here are some thoughts from Tandy about his experience thus far. (Photos courtesy of Mindy Anderson)

How long have you been Crossfitting? Since May 2010

Has CrossFit changed you? If So how? Before CrossFit I thought I was in good shape.  I have considered myself a runner since high school and really all I did for exercise was run.  CrossFit has taken fitness to a new level for me, teaching me to do Olympic lifts, pullups, and to exercise at an intensity that I had really never before experienced.  It has also given me much more confidence, as it requires me to do hard things every day.

What roll does competition play in this process? I think competition is important in motivating me to work hard and keep coming. I need to have a goal, and races or competitions are what does that for me. I also love the competition I experience on a daily basis in CrossFit, which pushes me to work harder than I would if I did the same WOD in my basement.

What are some of your favorite/most memorable athletic achievements, benchmark times/scores or lift numbers, that stand out or have been exciting to achieve?  There are many achievements in the last 2.5 years that stand out in my mind. First for me would be with respect to my running. The fall before I started CrossFit I ran the Top of Utah marathon after a summer of training that consisted entirely of running. By the time I hit the race I was burned out and unmotivated and never wanted to run again. My time was 3:57.00, which was the second fastest marathon that I had run but not anywhere near what I really wanted to do or felt that I had worked for. It was really a terrible run and I wasn’t happy with it. When I started CrossFit in May 2010 I was faced with movements I could not do at all or at the level that was expected, but the goals of actually learning the movements and earning that elusive “RX” kept me coming. By 2011 I had the fire to run again, and I signed up for the St George Marathon. I didn’t want to spend my whole summer running, and was in love with CrossFit, and so I changed my training strategy to run a short runs twice a week and do CrossFit nearly every day. By the time race day came, my training had been mainly CrossFit plus three half marathons that summer and never more than 2 runs in a week. St George was a great race and I got a PR of 3:45.03. I became a believer. This last May I ran the Ogden marathon with CrossFit as my only training (except maybe 2 different 8 mile runs and one 13 mile run) and ran 3:45.31. CrossFit has given me more strength, endurance, and mental toughness which for me, at least, helps in running, which I still love.

The other huge milestone for me was the 2012 Leave No Survivors competition. It was the first time I competed in anything of its kind, and to take 2nd place in the old guys division was big accomplishment of which I am very proud.

Here are some milestones that show that CrossFit has worked for me:

Grace: It took me a year to get my first RX–my time was 10:19. Last time we did it: 3:59 (RX/PR)

Fran: 9 months to get my first RX–my time was 11:07. Last time we did it: 8:55 (RX/PR)

Helen: My first RX on a WOD with pullups, took 4 months to get this. Time: 19:57. Last time we did it: 11:38 (RX/PR)

What keeps you motivated to continue to improve and wanting to get better? There are things that I cannot do that I want to learn. I would love to learn butterfly pullups and muscle ups but I have a long way to go. I want to score better on the benchmarks. There are also lots of athletes at our box who beat me, and I keep trying to catch up to them. When I think of all the hard work that has gone into the last 2+ years to make the progress that I have, it scares me to stop and lose what I have gained. Additionally, the physical changes I have seen have been a definite bonus, and I don’t want to lose the muscle I’ve gained or regain the inches I’ve lost.

I need to throw this on at the end–Thanks Paul, Stacey, and all the coaches who are so encouraging and supportive. It helps to have people believe that you can do things that you don’t think you can do yourself. I love the sense of community at the box and appreciate the friends I have made during this journey. I like working out with people of all walks of life and getting to know people that I wouldn’t have met otherwise. Thanks to everyone who inspires me every day to work hard and give my best efforts.


200m run
9 Squat Cleans (95#/65#)
15 Push-up

ENDURANCE WOD (4 weeks out from the Big Cottonwood Half on Sept 22nd)
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

HALF MARATHONERS and RETRO GAMERS if you are still feeling the weekends events here is a great recovery WOD you can do today. Also don’t forget to hit a ton of MOBILITY, just ask we can get the kinks worked out!  This can and should be done the day of races or after long runs.

3 rounds 15 reps of each movement.
a) Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)
b) Glute Ham Developer hip extensions (hamstrings and butt should burn)
c) Kettlebell/Dumbbell Swings
d) Bench Press
e) Pull-ups

All exercises with light to medium weight. 3 sets! Reps are until you feel burn in target area or you complete prescribed amount of reps. This is not a timed WOD.

ARTICLE OF THE DAY: Ditching the diets and finding myself instead. (This is a GREAT READ with some much needed perspective.  Here is a short sample.) “My health and fitness journey is no longer seen as a short trip but rather a never-ending adventure meant to be enjoyed. I’m working every day to become the best possible version of me that I can be.  I have not perfectly mastered my demons. I still get on the scale and obsess on the number though I know I shouldn’t. I still wish I could eat a large bowl of Pralines & Cream every night… and sometimes I treat myself.”

Athlete Profile – Kacee Mattinson

Tells us about yourself… I am from Spanish Fork Utah, I graduated in 2010 from high school with my dental assisting degree, I married Jordunn Mattinson in 2011, we moved up here because Jordunn got a scholarship to play football at USU

What’s your day job? I work as a dental assistant @ Poole & Willis orthodontics

How where you introduced to CrossFit? Haha of course by Shauna Hall

What’s your favorite WOD or Lift? I really don’t have a favorite I just love that they all are a challenge and it forces you to push yourself every time

What is your favorite skill/movement that you have learned at CrossFit IoTA? I like pull ups now just because I can finally do them without a stinkin band!

How has CrossFit changed your life? Crossfit has changed my life extremely. Because I have more self-confidence in what I am doing and I push myself. And I can beat my husband up a mountain when before he was always waiting on me

What keeps you motivated and coming back for more? Well it’s kinda addicting, and Shauna at work we keep each other going

What’s something you know now that you wish someone would have said to you when you started CrossFit? Be prepared to not be able to sit down because of how sore you will be.

One word to describe me would be… Silly I guess

I have always wanted…To go to europe

Outside of the gym, I like to… Go camping, fishing, hiking, and hunting really anything out doors and shopping of course

Three things you would always find in my fridge…When there is food, milk eggs and cheese

Something nobody knows about me or would be surprised to know about me…That I like the outdoors

Favorite physical activity outside of CFI…Hiking

Favorite place to eat in Cache Valley …I love old grist mill

The last thing I ate was… My protein shake

Song(s) that gets me pumped up for a workout… I like Metallica, Eminem,

My proudest accomplishment is… For right now, being married and graduating from high school with my dental assisting degree

My six month goal is… To have my diet totally under control

My favorite workout attire is… My turquoise outfit

My favorite workout partner(s)… Well everyone at the 5 and 6 pm they are all fun to workout with

If you created a WOD and named it after yourself what would the workout be?
800 meter run
10 pull ups
400 meter run
20 wall balls
400 meter run
30 burpees
200 meter run
20 pull ups