Athlete Profile – Tom Maples

Tells us about yourself… I was born in Logan and after short stints in NC and AZ, I grew up in Cove. I am the oldest of six kids. My dad was a cop while I was growing up so I never got away with anything. Megan and I met while attending school at SUU in Cedar City and were married in 2002. We moved to Logan where I finished my Bachelor’s degree in Biology. We now live in Amalga with three very active and crazy dogs.

maplesWhat’s your day job? I am a firefighter for Salt Lake City Fire Department. I absolutely love my job and look forward to going to work. It is always something different. I also work part time for Cache County Ambulance and Smithfield Fire Department on my days off. Needless to say, I love firefighting.

How where you introduced to CrossFit? During recruit school for my job and also at my first station, we did CrossFit workouts every day. However on my days off and after I switched stations, I was trying to do my own workouts and not seeing any results. Scott and Missy Best finally convinced me to come to CrossFit Iota and I have been coming ever since.

What’s your favorite WOD or Lift? Even though it makes me sick every time I do it, I really like Cindy. I have seen a huge improvement since the first time I completed it. I also like snatch. For me it was simple and easy to learn and I have seen great improvement since the first time I tried it.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Not jumprope. I would have to say pullups. Ever since I finally learned the proper way to do pullups I have seen a huge improvement. I went from barely being able to do a single pullup without a band to doing 10+ consistently.

How has CrossFit changed your life? I have become much stronger and more motivated to get off the couch and be active. I am also not afraid to try hard things since the WODs are usually harder than anything I do in my normal life. My diet has also improved since I eat to improve my performance at CrossFit instead of just eating to avoid problems in 20 years.

What keeps you motivated and coming back for more? My job is very physically demanding. We go from 0-60 in seconds and CrossFit helps me to be ready for whatever gets thrown at me. I look at some firefighters who are overweight or don’t work out at all and also see the Line of Duty Deaths that are related to heart disease and realize I don’t want that to be me. CrossFit is also a lot of fun. It is the first exercise program that I actually look forward to going to every day instead of looking for excuses to not do it. Everyone encourages each other which makes it much more enjoyable as well.

What’s something you know now that you wish someone would have said to you when you started CrossFit? That it is very addicting. Often my schedule revolves around going to the box to get my “fix” for the day.

One word to describe me would be… laid-back. Granted this is two words with a hyphen but it makes the point.

I have always wanted… To go to Alaska. Every time someone says they are going to Alaska I try to figure out a way to stowaway with them.

Outside of the gym, I like to… shoot guns, play golf, hiking, and fighting fires, but not necessarily in this order.

Three things you would always find in my fridge… cheese, milk, and whatever leftovers from last night’s dinner that I haven’t eaten yet.

Something nobody knows about me or would be surprised to know about me… I was in the orchestra and played violin in grades 6-10. I was never very good, but I enjoyed it.

Favorite physical activity outside of CFI… Probably hiking with my dogs. I try to take them on a 2 mile walk every day.

Favorite place to eat in Cache Valley … Coppermill or Texas Roadhouse. I love the ribs and steak.

Song(s) that gets me pumped up for a workout… I have no idea. I hear the music for about 30 seconds during a workout and then I am just focused on not dying. Plus I don’t really know what the names of the songs are, I just recognize some of them occasionally.

The last thing I ate was… Seasoned chicken breast and a Colby Jack cheese stick

My proudest accomplishment is…Besides getting married it would be graduating from recruit school at Salt Lake City Fire. It was by far the most physically and mentally challenging thing I have ever done.

My six month goal is… Consistently have my WOD scores in the top half of the day’s workout.

My favorite workout attire is… t-shirt and shorts

My favorite workout partner(s)… Anybody from the 9am and noon classes but especially Casey, Brandyn, and Dave. They have pushed me many times to lift more weight, move a little faster, and do a few more reps long after I wanted to quit.

If you created a WOD and named it after yourself what would the workout be?
The Oreo
(this is a bit of collaborative effort with everyone from the noon class)
Run 200 m
5 pull ups
10 pushups
15 snatch
Run 200m
15 snatch
10 pushups
5 pull ups
Run 200 m
Score will be how many Double Stuff Oreos you can eat in 1 minute after completing the above. Milk is permitted if needed.


8-30-13 Tabata Something Else

Happy Birthday Bailey Cellan!


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, other tan the 10 seconds. The total reps from all 32 intervals are totaled for your final score.

Compare your previous score here.


8-29-73 (I know it’s 2013…just humor me)

I’m OK with turning 40 today and I really think this video from comedian Lewis CK sums it up nicely.  If colorful language offends you or if the children are in the room then DON’T WATCH THIS VIDEO, but being 40 it sure made me laugh!

3 x 5 min – 1 min to rotate movement or to add/remove weight
Lift #1 3×3 Snatch Deadlift (AHAP) (Demo video here)
Lift #2 3×2 Vertical Snatch (bar at the hip) (Demo video here – just the final lift from the high hang, you’re not doing the low hang snatch)
Lift #3 3×2 Drop Snatch (med/heavy but we’re looking for speed under the bar here) (Demo video here)

For Time and Load
Double Unders (50, 40, 30, etc.)
Push Jerk (taken from the ground) (5, 4, 3, etc.)
choose a load that will challenge you

8-28-13 BVO What’s the big deal?

life rules(4x)
6 Squat Cleans (135#/95#)
12 Burpees
400m row or 200m Farmer Carry (45#/25# Dumbbells or 44#/26# Kettlebells)
You must complete 2 rows and 2 farmer carries during the workout

Haven’t heard of BVO (Brominated Vegetable Oil)? Well you should. This article from is eye opening.  You can read that HERE.

And don’t forget to check out this lovely list (HERE) of 8 substances banned in other countries, but that are stilled allowed in the US, and yes BVO is on the list!

Additionally here is a little bit about BVO from and you can ready their complete breakdown of some rather suspicious things that are added into drinks here.

Brominated Vegetable Oil(BVO) – is a vegetable oil that has atoms of elemental bromine bonded to it. It is used in Mt Dew as an emulsifier (stabilizes the combining of two *unblendable* substances). It is what gives drinks that cloudy look. In this case it helps keep fat-soluable citrus flavorings suspended in the drink.

Long after consumption, traces of BVO will remain and can be found in the tissues. Bromide is a halide which has been shown to inhibit thyroid function by blocking the uptake of iodine. When in an iodine deficient state and bromine is supplied, the thyroid gland will take it in because it’s *appears* to be a close substitute for iodine. A century ago potassium bromide was used as a sedative. The following is a list (although not inclusive) of what bromide toxicity can do.

Abdominal cramps
Blurred vision
Constricted pupils
Cyanosis (skin blueness)
Heart beat malfunction
Tremors of the tongue and eyelids
Muscular cramps
Respiratory difficulty
Slow pulse

There’s no telling just how much bromide is contained in this product but in my opinion any amount is too much for me. If you are not taking in high doses of iodine with this product you are setting yourself up for some major health issues. Even with iodine there is still a risk. We are only beginning to understand the levels of iodine required to push out bromide. If detoxification pathways are compromised it may be difficult to remove this toxin from the body.

8-27-13 Be SO GOOD….

be good200 m sled pull (50#/35#)
21 Toe to Bar
21 KB Swing (53#/35#)
800 m run
21 KB Swing (53#/35#)
21 Toe to Bar
200 m sled pull (50#/35#)

Coaches Challenge – 800m with the Sand Bag (30#)

Note: If you are participating in the upcoming IronwoRx event, I would recommend running the 800m with the smaller sand bag.

Back Squat –
Based on your 5RM
2×5 at 45# / 1×5 at 45% / 1×3 at 65% / 2×2 at 85% / 1×5 at 95%

8-26-13 Heads up on a few dates

6 rounds of:
0:40 sec Wallball (20#/14#)
0:20 rest
0:40 Push ups
0:20 rest
0:40 Row for Calories
0:20 sec rest

AWFUL AUGUST #4 – “Annie’s Evil Step Sister”
75-60-45-30-15 – Double Unders
50-40-30-20-10 – Sit-ups
25-20-15-10-5 – Dumbell Burpee Thrusters (35#/25#)
25 min Time Cap

A big THANK YOU to Coach Cerissa for putting together some seriously challenging WOD’s this past month.  She has really created some magnificent tests that have pushed many to their limits.  The Coaches are all proud of all who stepped up and had fun doing these WOD’s and we’re impressed on how well everyone has done. Thanks Cerissa and WELL DONE everyone!

There are a few dates and things coming up that I wanted to make everyone aware of.

Sept. 2nd – LABOR DAY – The box will be closed.  If you are looking for something fun to do, head out to Wellsville and run their 5 or 10k.  We have the registration form if anyone needs it. The Wellsville fun run is a great one!

Sept. 3rd – NUTRITION CHALLENGE – we will be starting a 30 day nutrition challenge.  Watch for full details the night of the 2nd and be ready to clean things up for 30 days!

Sept. 9th – We will be starting a new foundations class.  This is a great opportunity for your friends or anyone that want’s to start or try CrossFit to do it.  This class will start on Monday the 9th and will continue for 3 weeks on M, Tu and Th nights at 7pm.  Talk to one of the coaches if you have any questions.

Oct. 25-26 – CrossFit BTH will be hosting the first annual “Monster Bash” – It would be great to take a nice size crew up to Preston, so if you would like to jump into this local CrossFit comp, we have a few details.

Athlete Profile – Holly Haguewood

HAPPY BIRTHDAY STEPHANIE HALL & Congrats on your half marathon PR – 1:29:40!

What’s your day job? I used to teach health and PE and coach, now mom of 5 awesome kiddos. I refinish furniture in my spare time ;-).

How where you introduced to CrossFit? My good friend brought me thinking I would love it. It was what I was missing in my workouts!

What’s your favorite WOD or Lift? Anything with running, cause then I can keep up.

What is your favorite skill/movement that you have learned at CrossFit IoTA? I actually like burpees.

How has CrossFit changed your life? It’s brought me back to my roots. I’m not a distance runner. I love the hard fast stuff! 🙂

What keeps you motivated and coming back for more? Baby fat.

What’s something you know now that you wish someone would have said to you when you started CrossFit? Tape your thumbs when you power clean.

One word to describe me would be… busy!!!

I have always wanted… an awesome family like I have :-))

Outside of the gym, I like to… spend time with my family and friends, camp, swim, bike, run.

Three things you would always find in my fridge… eggs, pears, veggies.

Something nobody knows about me or would be surprised to know about me… I used to rodeo. Barrels, poles, goat tie and rope!

holl-hFavorite physical activity outside of CFI… triathlon and volleyball

Favorite place to eat in Cache Valley… I always love Costa Vida and their sea of gluten free.

Song(s) that gets me pumped up for a workout…anything but the 150 songs I have had on my iPod for that last 8 years….and 6 marathons…..

The last thing I ate was…a Swedish fish

holly-famMy proudest accomplishment is…being a mom.

My six month goal is… to do pull ups like the people who work out in the little gym.

My favorite workout attire is…my black tank top and any shorts.

My favorite workout partner(s)… anybody. I love meeting new people and getting motivated by everyone hurting like me.

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

Kamakazi (that was my nickname in college)
800 m run
20 box over burpees