12-1-12 Bulger

150 M RUN
7 Chest to Bar Pull-up
7 Front Squat (135#/95#)
7 Hand Stand Push-up

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

If you’re looking at some of these movements and are worried about doing them, i.e. the Hand Stand Push-ups, don’t worry we’ll have a good scaling option available.


11-30-12 Tabata Something Else

Happy birthday Linda Rupp!!


Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add the total reps from all 32 intervals are totaled for your final score.

Compare your previous score here.

We all have our own GIFTS & TALENTS never let anyone tell you what you have to contribute isn’t valuable!


11-29-12 Squat Snatch

20 min to establish a 1 RM Snatch

11 Clean and Jerk (135#/95#)
200m run
9 Clean and Jerk (135#/95#)
200m run
7 Clean and Jerk (135#/95#)
200m run

Look at the speed at which Ilya is pulling himself under the bar. THIS IS WHAT WE’RE GOING FOR! If you need to keep it light to get better at pulling under the bar and receiving the bar in the bottom of your squat, then do it. FORM FIRST!!

BTW his last lift that’s 192.5 Kilograms is 424.4 lbs…. just sayin!



10 min AMRAP
30 Double Unders
15 Snatch (75#/55#)

BACK SQUAT: Establish a 3 RM back squat. (You can post your 3 RM to the comments section below if you need help remembering what you’ve done.)

I have had a number of requests for some help building strength and the Back Squat is one of the best lifts as it hits the quads, the glutes, the hamstrings, the spinal erectors, the low back, and it even will develop your upper back, lats, shoulders, and arms if you squeeze them hard enough and put in enough work! Going forward I will be programming Back Squats every Tuesday for the next few months. This will not be a part of our regular class time or WOD, but can be done by coming in before your scheduled class time or doing it after your class time. We will cover a few basic techniques today, but again this is something you can do on your own and should only take an extra 10-15 min on Tuesdays.



7 Toe To Bar
9 Kettlebell Swing (53#/35#)
11 Plate Burpee

Coaches Challenge
Use a heavier Kettlebell

“I think it’s the belief in the improbability of ourselves and each other—that you can make yourself better, and that’s a fuzzy concept, but I like it for the very reason that you can decide for yourself what better is.” – Greg Glassman, CrossFit Founder/CEO, on the philosophy of CrossFit

Athlete Profile – Mindy Ahnder

Tell us about yourself: I have 5 busy children, which means I am a crazy lady. I am originally from Cache Valley, I married the boy next door… Craig Anhder. It was the best decision I ever made. Because I have worked in a hospital for 15+ years, I have seen the effects of how people treat their bodies. Boy, the stories I could tell! Health is very important to me.

What’s your day job? I am a registered Dietitian. I have many jobs- I do private consultations for companies, I work at both hospitals as a clinical dietitian and teach for the University of Vermont and do research on weight loss. I also own a company called “The Divvy UP”- a semi-annual Children’s’ consignment sale.

How where you introduced to CrossFit? I have been a runner for years, and that was good to keep my weight down and keep me in shape. The older I have gotten, the harder it was getting to stay in shape, running by itself was not working anymore. My husband is a big fan of Paul and Crossfit and had been trying to get me to go to IOTA for a long time. Finally I caved and tried it.

What’s your favorite WOD or Lift? “Cindy” or “The Chief.” I love snatches too.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Snatches and pull-ups, although my pull-ups are very, very ugly. It looks like an awkward seizure-like jerk on the bar. But I’m working on it.

How has CrossFit changed your life? I am not sure CrossFit has changed my life, but I do love the fact that I am stronger and have done things that are new and hard.

What keeps you motivated and coming back for more? This is a tricky question. When I am in the middle of a WOD, I am cursing Paul the entire time. I swear I’m never coming back. I finish and then we’re friends again. Interesting thing that people keep coming back to hurt and nearly die.

What’s something you know now that you wish someone would have said to you when you started CrossFit? Wish I could have started Crossfit 20 years ago :).

One word to describe me would be… busy-body

I have always wanted… to travel more and be a host on the TV show “What not to Wear”

Outside of the gym, I like to… run, shop :), be with my family and travel

Three things you would always find in my fridge… yogurt, lettuce and milk

Something nobody knows about me or would be surprised to know about me… My husband and I were both voted class clown in HS. I’m still funny, he is not.

Favorite physical activity outside of CFI… running

Favorite place to eat in Cache Valley … Twizzleberry

Song(s) that gets me pumped up for a workout… I like the “girly” music- not a fan of angry man music

The last thing I ate was… Big spinach salad

My proudest accomplishment is… 5 kids (wow!) and an awesome husband

My six month goal is... RX every WOD, beat Christina Palmer in something and be Daryl’s partner for a competition (in a non-creepy kind of way) 🙂

My favorite workout attire is… I prefer a unitard. I’ve got my beach volleyball attire waiting for when I have a rockin’ hot body.

My favorite workout partner(s)… LOVE LOVE LOVE the 5:15 a.m. class. There is something unique about that class, something about waking up in the middle of the night to sweat together.

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

4 rounds:
10 snatches
10 pull-ups
10 situps

Run 5 miles