11-1-12 – Smithfield Turkey Trot on Nov 17th

Happy Birthday Becca Hodges.


200m run
13 kettle bell swings (53#/35#)

Just a reminder about the Smithfield Annual Turkey Trot – Early registration goes through November 11th for the Turkey Trot which will be held on the 17th at 10am.  There will be a 1 mile, 5k and 10k race.  Early registration is $10 without a shirt and $15 with a shirt.



Happy Halloween!!  There will not be any change to tomorrows schedule and if you want to wear your costume tomorrow we’d love to see it!

Squat Clean (135#/95#)
Lateral Jump Burpee

Athlete Profile – Casey Peterson

What’s your day job? I’m employed with the weed science department at USU.  It’s not that kind of weed science.  I don’t work a whole lot, though.  Mostly I’m just a student.

How where you introduced to CrossFit? A Navy SF diver in Florida introduced me to the concept.  When I got back to Utah, Tom Apedaile got me into it.

What’s your favorite WOD or Lift? Currently Annie and deadlifts

What is your favorite skill/movement that you have learned at CrossFit IoTA? Snatch or muscle-ups, depending on the day.

How has CrossFit changed your life? Crossfit has shown me that functional fitness really does exist.  Before I discovered Crossfit I was very put-off by the more traditional notion of fitness.  It seemed to me that loading up on supplements and then doing a bunch of strange contrived movements had no real application outside the gym.  However, since I started doing CF I feel like I’m actually better at being a human being.  I can work harder for longer, jump higher, lift heavier, etc.  In addition to all this, I’m much more dedicated and confident than I have been in the past.

What keeps you motivated and coming back for more? Most days it’s the competition.  There aren’t many better motivators than the sting of knowing that you’ve been thoroughly served by not only one, but several girls.

What’s something you know now that you wish someone would have said to you when you started CrossFit? I’m not nearly as cool as I thought I was.  Refer to the above comment.

One word to describe me would be… Hungry

I have always wanted… A spaceship.  Seriously, though.

Outside of the gym, I like to… Read, sleep, and wonder what it’s like to have an interesting life.

Three things you would always find in my fridge… Eggs, hot sauce, danger

Something nobody knows about me or would be surprised to know about me…   There’s a reason people don’t know the things that people don’t know about me.

Favorite physical activity outside of CFI… Rock climbing or longboarding

Favorite place to eat in Cache Valley … That’s a tough one.  Probably El Toro Viejo.

Song(s) that gets me pumped up for a workout… This very much depends on my mood on a given day.  It would probably be good if Paul just played Gangnam Style all day every day.

The last thing I ate was… String cheese.  Aw yeah.

My proudest accomplishment is… Serving an LDS mission.  I know it’s cliche, but it’s true.

My six month goal is… Snatch 135#, get my Diane time way down, and beat Eric at SOMETHING!

My favorite workout attire is… As little as I can get away with

My favorite workout partner(s)… I have lots of favorites.  To avoid accidentally missing one, I’m just going to go with Coach Velociraptor.

If you created a WOD and named it after yourself what would the workout be?
3 rounds for time:
30 pullups
throw a 45# plate as far as you can, burpee broad jump to it, throw it again, burpee broad jump to it again, etc. for 400m

10-27-12 “Morrison”

Happy Birthday Matt Harris.

ScottMorrisonHero_th.jpg50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

The coaches will again be jumping in with the whole group tomorrow on this WOD, so we’ll see everyone at 7:30 am.