1-1-14 Happy New Year

Well almost any way! 4 hours after this goes live 2014 will be upon us. Thanks to each an everyone of you for being incredible and inspiring. Together we have built and continue to build an amazing community of people who look after and care about each others health, well being and progress. January 6th we will kick off our challenge and I would invite you all to be ready to work hard and become the best you you’ve ever been!! Lets make 2014 one incredible year together. – Coach Paul

Just a reminder that if you would like to get a workout in on Jan 1 and kick the New Year off we will be open at 8 am at the North Gym (Smithfield) and at 9 am at our South Gym (in Providence).

Lets Send 2013 our right! One rep for every day.
Thanks Brickwall CrossFit for the inspiration.

For time:

(Jan) 31 Jumping Squats
(Feb) 28 Push Press (45/35)
(Mar) 31 KB Swings (53/35)
(Apr) 30 Pull-ups
(May) 31 Thrusters (45/35)
(Jun) 30 Box Jumps (24/20)
(Jul) 31 Wall Balls (20/15)
(Aug) 31 Hang Cleans (45/35)
(Sep) 30 Knees to Elbows
(Oct) 31 Good Morning (45/35)
(Nov) 30 Push Ups
(Dec) 31 Burpees

Make 2014 your year! Positive self talk should be on your list.
by: Jamie Anderson (click on Jamies name if you’re not familiar with her story)

jamie-2013This post is especially for the ladies as every woman I’ve had this conversation with struggles with exactly what I struggled with. (and still sometimes do) The picture on the left was taken exactly a year ago, the one on the right was today. You can see I’ve had a lot of physical changes, but what you can’t see is the changes that I made on the inside. (Which to me is wayyyyy more valuable than the physical changes) I’m proof that if you change your thoughts about yourself, the outside will follow. It’s really weird to me to have a conversation with someone else, to find out they have the same negative thoughts about them, as I did for myself. (I thought it was only me!) Thoughts like “I’m not good enough” “I’m not fast enough” “I’m not skinny enough” “I’m not a strong enough” “I’m not pretty enough”… and the list goes on and on and on. (Why and who put this into our brains!?!) For me every time someone would pay me a compliment I would think to myself “they are just saying that because they feel bad for me.” “They are just saying that because I’m the last to finish the workout” I had a list of excuses for myself at why someone would actually like who I was, because I didn’t like myself. The ending of 2012, I was at a crossroads with my weight loss, I was getting frustrated because I wasn’t going anywhere. I decided to take the plunge again and let myself be seen and critiqued in a different way. I hired someone to help me with my nutrition. His name is Aaron, and I’m extremely blessed to have him in my life. Little did I know, he would change my life. He saw me. He didn’t see everything I thought I was. (every negative thing out there!) I decided to listen to his advice and really make an effort to change my thoughts about myself. The first thing was accepting compliments. If someone paid me a compliment, all I had to do was smile and say thank you, regardless of if I believed the person or not. That taught me to accept love. As I kept doing that eventually my thoughts towards myself started to change. I was good enough. I am good enough. My advice to you, if you are thinking about the new year and what you can do better… #1… BE NICE TO YOURSELF!!! YOU ARE GOOD ENOUGH!! Change the inside, the outside will follow. Bring on 2014!!!


12-31-13 Class Schedule for Dec 31st and Jan 1st

Happy Birthday Carol Morrell and Tom Maples

im kidding9 min AMRAP
10 Pushup
15 KBS (53#/35#)

2 min rest

9 min AMRAP
10 Wall Ball
15 Double Unders

December 31 Schedule
North Gym (Smithfield)
5:15 am, 6:15 am, 7 am, 9 am 12 pm, 4:15 pm, 5:15 pm
South Gym (Providence)
5:15 am, 6:15 am, 7 am, 9:30 am, 12 pm, 5 pm

North Gym – 8:00 am (Coach Doug)
South Gym – 9:00 am (Coach Stacey)

If you are looking for something a little more pazazz for New Years Day, you’re welcome to come with Paul down to Wasatch CrossFit for their annual New Year’s Day throwdown. This year will be extra laid back as they’ll create that old school CrossFit vibe when everyone gets together, goes hard, cheers each other on and then lies about their Fran time.  The cost is  $10 with a portion of the proceeds going to a CrossfIt Family in the area who has a child with Autisum and needs some help.  Everyone is invited and HERE is a little more info on the family.

12-30-13 Come join us.

gift-cardIf 2014 is going to be your year to GET FIT, then come join us. You or your friends can jump right into our regularly scheduled classes as soon as you are ready or on January 6th at our Providence location we will be starting our next FOUNDATIONS CLASS. Drop in this week and ask one of the coaches for a $40 gift card just for stooping in or ask a friend who’s already a member of CrossFit IoTA for one.

Our foundations class is specifically designed with someone who is new to CrossFit in mind. We will teach you all of the basics in an orderly and organized manner so you will be equipped with the knowledge and skills needed to join in our group classes. Our foundations class starts on January 6th and runs 3 weeks.  It is held on Monday, Tuesday and Thursday nights at 7 pm. Don’t forget to come by and pick up a $40 gift card just for dropping in.

12 min EMOM
ODD Min – 4 Snatch (115#/75#)
Even Min – 8-10 Burpee (about 40 sec of work)
3 min rest (then we will reset the clock)
(10x – for time)
7 – Front Squat (75#/55#)
7 – Toe to Bar

DEC 30th – REGULARLY SCHEDULED CLASSES – Please check the website for class times this week.  We will be closed on Jan 1st, but I will be posting some info about a WOD happening down at Wasatch CrossFit on the 1st that I will be going to and would love to have anyone else come that would like to.

Athlete Profile – Tausha Nye

Happy Birthday Jessie Kingsford

Tell us about yourself… I was born and raised in Logan, to wonderful parents and six older siblings. I have ten nieces and nephews with two on the way! I love being an Aunt! I have a hot boyfriend and the best crossfit Family!! I have been going to Utah state in exercise science and am currently moving to Ogden to go to Weber State in Athletic Training. I’ve been coming to Crossfit Iota since July and have loved every minute of it! I would like to thank everyone for welcoming me in and for teaching me so much!

What’s your day job? I work at Walmart as a department manager over Hardware and furniture.

How where you introduced to CrossFit? After I graduated high school I got depressed and felt worthless so my moms coworkers told me I needed to go do Crossfit!

What’s your favorite WOD or Lift? Power Cleans

What is your favorite skill/movement that you have learned at CrossFit IoTA? Squatting and double unders

How has CrossFit changed your life? It keeps me happy! It helps me forget about lifes problems and just focus on lifting. It also helps me have more confidence, not only physically but in all aspects of my life. It helps me push through different trials in my life and has reminded me that anything is possible!

What keeps you motivated and coming back for more? The continuous battle of always wanting to lift heavier and move quicker.

What’s something you know now that you wish someone would have said to you when you started CrossFit? Technique is everything, Focus on technique first, then add weight!

One word to describe me would be… determined

I have always wanted…To find myself a sexy cowboy crossfit man that would get me a palomino horse and a golden lab, and have lots of cute little children, kick butt at crossfit and be an amazing mother!

Outside of the gym, I like to… I enjoy Spending time with my family, baking treats, rock climbing, biking, hiking, snowboarding, playing card games, eating ice cream,crafts, shopping, bowling and anything adventurous.

Three things you would always find in my fridge… Crunchy Peanut butter (Yes I like my peanut butter cold), eggs, and grapes

Something nobody knows about me or would be surprised to know about me….. I’ve been in a lot of car accidents but two of which I should have lost my life!

Favorite place to eat in Cache Valley … Hard to pick just one but right now I would say Korean BBQ

Song(s) that gets me pumped up for a workout… Hip Hop and pop music, anything I can sing or dance too!

The last thing I ate was… Chocolate covered cinnamon bear

My proudest accomplishment is… When I got three consecutive muscle ups.

My six month goal is… To squat double my body weight!

My favorite workout attire is… Shorts and a tank top

tausha-monster bash

My favorite workout partner(s)… I love all the evening people, There is so many personalities and it is always a good time! I normally find myself working out with Stacey, Habb, Jenni, Coach Stacey, Camille and Chans!

If you created a WOD and named it after yourself what would the workout be?
200 M run/row
Five rounds:
9 Cleans 95/135
7 toes 2 bar
5 Thrusters 95/135
Then: 200 m Run/row

12-28-13 “Live or Die, It’s the score that matters!”

Happy Birthday Cal Larson

WOD tomorrow morning at 7:30 am at both the North and South locations.

CrossFit and Stacey Baker Saved My Life
by Russ Seamons

Russ Dave and Monte
Dave, Monte and Russ at the Cold War – Dec 2011

I should be dead. How many cardiac speed bumps I hit Friday morning December 6th I don’t know. Might have to ask the EMTs or Missy Best who was nurse on duty at the ER. Here’s some of what I do remember.

We had a Tabata workout that finished with row for calories. Probably the only event I can beat the gals of my 5:15 South Box group. Finished with 53 cal and felt like I had overdone it as I couldn’t catch my breath.

After a minute just sitting at the rower I laid down- that felt worse- so I sat on the edge of a box. I was aware of a slight heaviness in my chest- but heart attack didn’t register as it was too minor. Nothing like the huge pressure I’ve heard reported- such as Joe snatching a Volkswagon and then dropping it on my chest.

Must’ve passed out sitting on the box. Stacey started CPR when she saw the color drain from my face. I am told she revived me by the time EMT personnel arrived. Apparently I destabilized again while they were there, because I clearly remember opening my eyes and seeing the defib paddles coming off my chest while my body folded up like a taco shell. I blurted out, “Oh please don’t do that to me again!” As the crew wheeled me out of the box I hollered at Stacey to add the 53 to my Tabata score and get it posted. Must have priorities straight!

Four minutes after arriving at the ER I went into full cardiac arrest. By then my wife Gail and some of my kids were there. Gail honestly thought they were going through the motions for her benefit as there was no color in me and the monitor was just flat-line for several minutes. All the family was impressed with the symphony-lie coordination of many personnel doing chest compressions, defib paddles, drug administration, recording everything on a dry easel, and rotating assignments without any wasted effort or time.

They packed me with ice to cool the internal organs to 93 degrees. More than once I was aware of Missy calling my name and telling me to relax, which I could do, but don’t remember for how long. I was able to nod ‘yes’ when a couple of my boys asked if I’d like a blessing. When Life Flight was unable to get through the stormy canyon my ride to Ogden Regional was in the ambulance.

At Ogden Regional, the cardiologist’s first words to me (in the presence of my family) were, “You posted a very good score.” Spoken with a wry smile, I couldn’t believe the subtle dig. I grinned, looked at Steph, and said, “live or die- it’s the score that matters!” Later I found out that Type A personality is a risk factor for coronary artery disease.

Some of my non-CrossFit kids spoke of avoiding oatmeal and CrossFit- the obvious cause of my problems- and the cardiologist cut ’em off. Paraphrased, he said that what I had was due to genetics (family history apparently trumps all other risk factors) and that I would not have lived through it were it not for CrossFit and my commitment to fitness.

He reported that statistically only 5% of cardiac arrests occurring outside a hospital survive- I was lucky. He also said my survival depended on everything being done correctly and immediately, from Stacey’s CPR at the box to the EMT’s intervention from box to ER.

The next day I was knocked out to get the angiogram done, which would reveal blockages and severity. I came to just as Dr. Diel said to pull out- this is going to be surgery. I surprised him by asking “how many?” from the table where I was supposed to be out. He left to report to my family, and when Steph asked the same “how many” question, he grinned and said, “You are your father’s daughter!”

Monday December 9 I received open heart surgery-specifically 6 coronary artery bypass grafts. The surgeon, Dr. Graham has to have an interesting skill set. First he has to have heavy handed talents easily learned at EA Millers or Swift Meat Packing. He needs proficiency using a band saw to cut hanging carcasses down the breast bone. Once chest expanders are engaged he then has to use 3.5 power loupes and surgeon’s touch to suture the bypass veins onto the heart- tightly enough they don’t leak. A marvelous skill set!

Now that I am surgically repaired the cardiologist said there is no reason I can’t be at the same fitness level that I had within the coming 6 months. My sincere thanks to all who helped keep me alive. And thanks to all who were concerned or interested- I’ll be fine. And I’ll be back!!

12-27-13 “The Chief”

Here is the schedule at both the North and South Locations tomorrow.
5:15 am, 6:15 am, 7:00 am, 8:00 am – OPEN GYM, 9:00 am, 4:15 pm and 5:15 pm.

“The Chief”
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

As many rounds as possible in 3:00 of:
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00. Repeat for a total of 5 rounds.

Compare your previous score HERE.

12-27-14 Chief - north12-27-13-south

12-26-13 “Defeat is only temporary, giving up is permanent”

We have added a few more classes for tomorrow the 26th.
6:15 am, 7 am, 8 am Open GYM, 9 am and 5:15 pm
8:00 am, 9:00 am and 5:15 pm

STRENGTH – Snatch Work
(1x) Burgner Warm-up & Skill Transfer with PVC
(1x) Burgner Warm-up & Skill Transfer with Bar

15 min On the Clock
1a) 5×5 Behind the Neck Press – Snatch Grip (no dip, should be lighter than last week)
1b) 5×7 OHS with the same wight as the press

2) 5×3 Snatch Grip Deadlift AHAP

500m row
12 Plate Burpees (45#/35# plate)
15 Ground to Overhead (75#/45#)

12 min time cap – Add 1 second to your time for each rep not completed.