2-1-13 Jack

Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/85#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Read more about HERO WOD’s here. Check your previous score here.

Jack 2-1-13


1-31-13 How to Snatch


Squat Snatch (If you are struggling pulling under the bar, power snatch then Overhead Squat and work on position. As you get more comfortable try to link these two things together. FORM and CORRECT POSITION is EVERYTHING with this lift.)
9 @ 70% every 30 sec
7 @ 80% every min
5 @ 90% every min

1000m row
50 Doubles
20 Sit-ups

This video will give you a little perspective on the CrossFit Games and hopefully will get you excited to participate on our team during the open.


Fear does NOT exist in Melissa’s vocabulary. She made it into the top 10 at the Cold War a few weeks ago.

5 Snatch (95#/65#)
10 Toe to Bar
15 Wall Ball (20#-10’/14#-9′)

“Show me an athlete who is afraid to look bad, and I’ll show you an athlete you can beat every time.” – unknown

Registration for the 2013 Reebok CrossFit Games starts tomorrow!! Are you in? We would like to have a big team again this year so talk to one of the coaches if this is unfamiliar territory and we’ll explain how it all works.

2013 games


Happy Birthday to one of our newest members Jerry Goodridge.

oppertunitySrtrength: Back Squat
3×10 As Heavy As Possible
3 min rest between sets

12 min As Many Rounds As Possible
2 – 10 m run (down and back twice)
4 Power Clean (185#/135#) (if your max clean is more than 225#’s, use 80% of your 1 RM)
12 Hand Release Push-up

Athlete Profile – Jacob Sanderson

Happy Birthday Kyle Griffiths and Mindy Anderson.

jacobTells us about yourself… My name is Jacob Sanderson and I am married to my lovely wife Abish and we have two great kids Sarah (13) and Joseph (4).

What’s your day job? I work at Logan Regional Hospital as the Nurse Educator and charge nurse in the Emergency Room. At times it is crazier than what you see on TV and others it’s not.

How where you introduced to CrossFit? A few of my friends had tried other boxes and used it as a cross training plan for their off season plan. So this fall I decided to add it to my winter training plan.

What’s your favorite WOD or Lift? Anything cardo or running or anything I come close to Paul’s time at.

jacob-bnwWhat is your favorite skill/movement that you have learned at CrossFit IoTA? More of the lifting movements because I have never done them before. I like the snatch and clean and jerk but also kipping pull ups and toe to bar.

How has CrossFit changed your life? It has made me a more rounded and stronger athlete.

What keeps you motivated and coming back for more? As a medical officer of the 19th Special Forces group I have a goal of going to SFAS and the Q course (Google it).

What’s something you know now that you wish someone would have said to you when you started CrossFit? Don’t work out next to Jerry during burpees, it gets pretty wet over there.

One word to describe me would be… Motivated
I have always wanted… I know this sounds bad but… nothing. I always go and do what I have wanted and dreamed of doing. I never let things get in my way and I accomplish my goals.

Outside of the gym, I like to… Skydive, Race Ironman, road and mountain bike, run and spend time with the family.

Three things you would always find in my fridge… Milk, leftovers, and eggs.

Something nobody knows about me or would be surprised to know about me… That I spent my 21st Birthday walking around Bagdad looking for Saddam Hussein.

Favorite physical activity outside of CFI… Skydiving. If you don’t think it is a work out do it five times in a day and tell me how sore you are in the morning.

Favorite place to eat in Cache Valley … Elements

Song(s) that gets me pumped up for a workout… Most Alt Rock and some rap.

The last thing I ate was… Pita pit ceaser wrap

My proudest accomplishment is… My family.

My six month goal is… To pass SFAS and Clean and Jerk my bodyweight plus 15#

My favorite workout attire is… an Ironman finisher shirt just to remind myself that a workout could last 13 hours.

My favorite workout partner(s)… Paul and all the cool kids who lift in the back.

If you created a WOD and named it after yourself what would the workout be?
4 rounds of…..
30 wall balls
20 push ups
27 kettalbell swings 53#
23 toe to bar
50 box jumps
14 pull ups
50 situps
1 rope climb
Total of 860 reps. One for each fallen Special Operations personnel who gave their lives in service to their country, including those who died fighting our nation’s war against terrorism, as part of Operation Enduring Freedom in Afghanistan and the Philippines; as well as Operation Iraqi Freedom.
Cut off time of 66:16 … for each U.S. soldier that has died since 9/11.


7:30 am TEAM WOD! 6:30ish Paul will be in working on Snatch if anyone else would like to come lift, you are welcome.

sledsTEAM of 4
4 min AMRAP
Sled push for laps – on person works at a time
1 min rest
4 min AMRAP
Pacer – Wheelbarrow (one person down, the other person back)
for reps – Partner wall ball
1 min rest
6 min AMRAP
Pacer – Farmer Carry down and Back
for reps – Hand release Push-up
for reps – Sit-ups

the box