11-30-13

Happy Birthday Linda Rupp!!

Both the North and South Locations will be holding WOD’s tomorrow at 7:30 am.

black Friday

Advertisements

11-29-13 Friday Schedule reminder

Just a reminder that we will be having a limited class schedule tomorrow of classes at 5:15, 6:15, 7, 9am and 5pm.

Rahoi
Hero_GregoryRahoi_th.jpgComplete as many rounds as possible in 12 minutes of:
12 Box Jump (24″/20″)
6 Thruster (95#/65#)
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiance Paula Paulk.

Compare your previous score HERE.

11-29-13 rahoi-n

11-29-13 rahoi-s

11-28-13 Happy Thanksgiving!

I do hope you all have a wonderful Thanksgiving and enjoy your time with your families. Just a reminder that we will have a TEAM WOD at both the North and South Locations at 8 am. If you’re up for a little DODGE BALL we’ll play at 7:45 am at the north gym. I saw this and just wanted to share this one thought with all of you:

“The difference between stupidity and genius is that genius has its limits.”
-Albert Einstein

11-27-13 – 2014 Challenge teaser

Just wanted to let you all know that we will be having our 3rd Annual Nutrition Challenge beginning Jan 6, 2014. This year it will be BIGGER and BETTER than ever. Get ready to eat right and get your body changed to what you’ve always wanted.

Stacey, Ashton and Cerissa have been working on getting this all set up and put together. We would like to start pulling together information now.  If you have a favorite quality recipe (doesn’t have to be paleo, but don’t send us your brownie recipe) please e-mail (bakerstac(at)gmail.com) it over to Stacey as she is starting to compile them now so we can give you everyone some ideas of things you can prepare and stay on track. Stay tuned as we will be getting everyone more information towards the latter part of December about the challenge.

GYMNASTICS
60 sec Hollow Rock
30 sec rest
120 sec Plank
60 sec rest
20 tuck-up

(2x)
10 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)
10 Scarp Push-up

CONDITIONING
15 min AMRAP
12 – Squats
9 – Push Press (75#/55#)
6 – Russian KB Swing (70#/53#)

Coaches Challenge
Extra load on the Push Press (95#/65#)

11-26-13 Two ways we can help this Christmas

tam-b-dayHAPPY BIRTHDAY TAM SAMPSON!!

Just wanted to let everyone know that we will hold a Thanksgiving WOD at BOTH the NORTH and SOUTH Locations at 8 am. You asked and WE DELIVERED 🙂

Next we will be ordering Jump Ropes on Friday the 29th. So if you are wanting one now is your chance. Just to HERE and fill out the order form.

LAST we are VERY EXCITED to announce that PROGENEX will be the title sponsor at Cold War 2014! Read more about that announcement and the event HERE.

12 min AMRAP
15 Push Ups
10 Power Clean (135#/95#)
15 Sit Up

This Holiday Season we have been presented with two ways our CrossFit Community can help some people in need in Cache Valley.

Opportunity #1 – We have teamed up with the Logan Kiwanis Club. They have been working with the local elementary schools and have identified kids that are in need of socks and underwear (they literally don’t wear them to school).

They are in the middle of our annual Sock and Underwear Drive and are looking for donations. This can be in the form of a new packaged of socks or underwear. They need all kids sizes (small, medium, large) for both boys and girls. They will will also take cash donations that they will buy the items. Checks may be made to the Logan Kiwanis Club.

Any donation will directly benefit a child in Cache Valley. The club serves the entire valley. Also, 100% of any cash donation will benefit the children. The Kiwanis Club does not retain any funds for club use. We donate our time and many of us also make donations personally.

Thank you for your willingness to help us in the drive for basic needs of the children in Cache Valley. All donations will need to be received no later than Dec 10. (Any additional questions can be directed to Curtis Roberts who is a member of the club.)

Opportunity #2 – The TSUNAMI Soccer Club will be hosting fundraiser Soccer Clinic on Sat Dec 7 from 10 am-noon and from 1 pm-3 pm at North Park Elementary. They are raising funds for Lili Haskell and 8 year old who was diagnosed with Acute Lymphoblastic Leukemia on August 8, 2012. Lili is one year into treatment and goes weekly to Primary Chidrens Hospital for chemotherapy. Lili has just reached the maintenance phase of treatment and has just over a year and a half of remaining treatment. Lili has 2 sisters and 1 brother and the soccer club has decided to help raise money so this family can have Christmas this year. If you would like to donate to the family or sign your kids up for the soccer clinic that will raise money for the family please contact Missy Best at 764-0047.

11-25-13 Thanksgiving Week Schedule

Happy Birthday Curtis Roberts

Last year we had a great time having a Thanksgiving WOD. If you would like to WOD on Thanksgiving we will be meeting at 7:45 am at the NORTH LOCATION (South will be closed) on Thursday for some Dodge Ball and then set up around 8 am for a TEAM WOD.  Also NO Yoga thursday night.

Friday we will also have a limited schedule on with classes offered at the North and South locations at 5:15, 6:15, 7, 9am and 5pm.

(4x)
150 m sled Pull or 15 Cal Row
25 Wall Balls (20#/10′ – 14#/9′)
50 Double Unders / 100 singles

Congrats to all the runners this past weekend at the Turkey Trot.  It looks like quite a few of you got out and had a fun run!! I managed to find a few on Facebook as well as had a few sent to me.  Thanks!!

mindythe kingsgibbholl-turkey trot

 

Athlete Profile – Lynsey and Brian Falkenberg

lynseyWhat’s your day job? I am a Production Coordinator at RR Donnelley

How where you introduced to CrossFit? By my friend Mindie Buttars.

What’s your favorite WOD or Lift? I love the Filthy Fifty because there are so many different movements and Griff, for some reason I run really well backwards! Clean and Jerks are my favorite lift.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Kipping Pull ups, once you figure out the movement they are so fun.

How has CrossFit changed your life? It has made me not only physically strong, but shown me that I have an inner strength I never would of believed possible. The feeling of accomplishment everyday is extraordinary. Knowing that I can do Crossfit has made me realize that I can do anything.

What keeps you motivated and coming back for more? For me it’s constantly improving myself. Getting stronger, lifting heavier, faster times. I want to see what I can do next!

What’s something you know now that you wish someone would have said to you when you started CrossFit? It never stops hurting!!

One word to describe me would be… Dedicated

I have always wanted…To be a professional dancer.

Outside of the gym, I like to… Go hiking or backpacking with my husband, spend time with my daughters, run, really anything outdoors.

Three things you would always find in my fridge… Eggs, fruit and bacon.

Something nobody knows about me or would be surprised to know about me… I own hundreds of books, I love to read and always have a book near me.

Favorite physical activity outside of CFI…Hiking or Running

Favorite place to eat in Cache Valley …Old Grist Mill

Song(s) that gets me pumped up for a workout…Anything with a beat.

The last thing I ate was… Steak and potatoes.

My proudest accomplishment is…Losing over 60lbs and maintaining my weight loss for over 3 years now.

My six month goal is…To do a handstand pushup with no mats.

My favorite workout attire is…Shorts and a tank top.

My favorite workout partner(s)… My husband Brian, my friends Emma and Trisha because they push me to be better and I love to work out with Karen Leishman because she goes so hard and I try to keep up with her.

If you created a WOD and named it after yourself what would the workout be?
800 M Run
30 Clean and Jerks
30 Push Ups
30 Back Squats
30 Pull Ups
800 M Run

iota-s-team

brian FWhat’s your day job? Pressman at Sprint Print.

How where you introduced to CrossFit? My totally awesome wife Lynsey

What’s your favorite WOD or Lift? Thrusters are my favorite lift. My favorite WOD is Griff.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Anything to do with pullups. Kipping pull ups, strict pull ups, weighted pull ups. I like the pull up.

How has CrossFit changed your life? It allows me to be better at other physical activities in my life. My endurance while hiking has improved, I can hike steeper mountains much easier.

What keeps you motivated and coming back for more? Seeing how quickly I have gotten in the best shape of my life. The people I have met keep me motivated too, we have some really cool people that WOD with us.

What’s something you know now that you wish someone would have said to you when you started CrossFit? It really is addicting.

One word to describe me would be… Funny

I have always wanted…To hike the Wave in Southern Utah, getting a permit is like winning the lottery though.

Outside of the gym, I like to…Hike and bag as many peaks as I can during the season.

Three things you would always find in my fridge…Chocolate milk, bologna and string cheese.

Something nobody knows about me or would be surprised to know about me…I can tell you where most professional basketball players went to college.

Favorite physical activity outside of CFI…Hiking

Favorite place to eat in Cache Valley …Papa Kelsy’s

Song(s) that gets me pumped up for a workout…Anything, I don’t really have a favorite.

The last thing I ate was…Homemade Pizza

My proudest accomplishment is…Being dedicated to Crossfit, I never stuck with a workout lifestyle for this long.

My six month goal is…Double Unders unbroken.

My favorite workout attire is…Shorts and a T-shirt with no static.

My favorite workout partner(s)… My wife Lynsey and Malik Hogan.

If you created a WOD and named it after yourself what would the workout be?
5 RFT
400 M Run
20 KB Swings
20 Box Jumps
20 Pull Ups