Team IoTA Black (Brett, Doug, Brandi and Christina) had a great showing at the 2012 Retro Games and came in 3rd place behind two team that were anchored by CrossFit Games veterans Ute CrossFit (just incase you weren’t aware they won the 2012 affiliate cup in July, in California beating the entire WORLD). We are VERY proud of both of our teams that participated and represented us well. Team IoTA (Jerry, Daryl, Stephanie and Ronnie) finished the day in 7th place! So stinking proud of each of you and the hard work you put in. WELL DONE!!!
Over the past few weeks I heard a little chatter of things like, I can’t do this or I’m not ready. Well guess what? EVERYONE that stepped up to the starting line FINISHED and did their best. I couldn’t have been more proud of everyone from our BOX that stepped outside of their comfort zone and finished the TOU Half today!! You can view the complete results from the 2012 Top of Utah Half here.
Here are a few pictures from race day and you can also check out a few more on our Facebook page HERE.
THE BOX WILL BE CLOSED SATURDAY, so get out and have some fun this weekend. If you would like to carpool to the Top of Utah Half, meet at the Box at 4:45 am. We’ll also be coming back to the box to help workout some the race day kinks so you recover the best you can and ready to get back to training in the shortest amount of time.
Happy Birthday Stephanie Hall.
GOOD LUCK to all who are running the Top of Utah Half Marathon, Competing at the Retro Games or Riding the Cache Century tomorrow. Be sure and send us pictures and updates!
FRIDAY NIGHT RETRO GAMES UPDATE – SO FAR, SO GOOD! Thanks to the crew down watching in Layton at Wasatch CrossFit, the word is that both of our teams dominated there heats in event 1. The first event was, run is approximately 600 meters. There will be 3 objects for you to take on your run: A 40lb sandbag, a pulling sled, and a pair of kettlebells. 3 of the 4 teammates will run with an object and the 4th will run unencumbered. Once everybody has run once the whole team will run the course unencumbered. So each person runs once, then everyone runs together. Brett said they all did well and are having a great time.
GOOD LUCK to our TWO TEAMS that will be competing in the 2012 Retro Games at Wasatch CrossFit on the 24th and 25th. I know they will represent us well. (Team IoTA BLACK – Brett, Doug, Brandi and Christina / Team IoTA – Jerry, Daryl, Stephanie and Ronnie)
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pull-up, Push-up, Sit-up, Squat & Row with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. For more on this WOD and how it is properly scored click here.
Compare your previous time here.
REST DAY!!! Top of Utah Half Marathon Packet pick-up will be Friday, August 24 from 5-8 pm at the finish line, which is at Zollinger Park. The address is 61 North 200 West in Providence, Utah. I HIGHLY SUGGEST you pick up your packet at this time! YOU WILL NEED YOUR PHOTO ID TO PICK UP YOUR RACE PACKET! You may also pick up your packet on race day from 5:00 to 5:45 am at the finish line. Again, I encourage you to do so the night before! Once you have your packet, please check it carefully, as there will be further instructions concerning procedures for race day in it.
Sumo Deadlift High (95#/65#)
6 rounds of tabata (20sec work 10sec rest – 1 min rest between rounds)
a) Running – sprint for 20 sec, rest for 10
b) KB or Dumbell Swing – 44#/26#
c) Sit Ups
d) Row for Calories
Your score is the total number of Front Squats
(TOU-Half Day Three prep)
Active rest day (i.e. a really good warm up and an 80% 2-3 mile jog. You just need to get you warm on this day, but keep your intensity low.) This is also a really good day to spend some time on the foam roller/lacrosse balls/bands and get your legs, hips and hams stretched and loose.
Happy Birthday Kory Larsen.
200m sandbag run
10 Power Cleans (135#/95#)
5 Push Jerk (135#/95#)
(TOU-Half Day Two prep)
15min AMRAP of CINDY
10 – push up
Note: This should be preformed at about 90% effort. Pace this so that you are able to keep moving for the entire 15 min.