never stopYoga class at 8 pm Thursday night at the North Location.

STRENGTH – Snatch Work
(1x) Burgner Warm-up & Skill Transfer with PVC
(1x) Burgner Warm-up & Skill Transfer with Bar
10 min EMOM
1 Muscle Snatch + 3 Push Press
(Push Press are Snatch Grip and are done from behind the neck)
Increase load at 5 min

50-25, 40-20, 30-15, 20-10, 10-5
Double Unders (3:1) & Toe to Bar
15 min time cap


2-5-14 5 reasons to full squat

1 min Hollow Rock
2 min to preform
2 Turkish Get up (53#/35#)
1 – 50′ Waiter Walk on the right arm then the left arm

Scapula Work
2 times through
3 Reach, Twist & Lift both right and left sides
15 Scarecrow (5#/2.5#)
10 Scap pushup
5 I, Y, T

17 min AMRAP
50 Sit-ups
30 KB Swing (53#/35#)
10 Walking Lunges with KB overhead (5 right arm/5 left arm)

ARTICLE of the DAY: 5 Health Benefits of the Full Squat
by James Speck

The full squat is one of the most basic and fundamental human postures. Due to industrialized society’s heavy reliance on chairs and modern footwear however, it has become a position that many people have difficulty achieving.

Born to Squat

The full or deep squat refers to a position where the knees are flexed to the point that the back of the thighs rest against the calves with the heels remaining flat on the floor. Young children under the age of four will instinctively go into a deep squat when they want to reach for something low, and often hold themselves in a stable squatting position to engage in play.

Among Asian adults, squatting often replaces sitting.1 So what happens to Westerners, as we grow into adults, that causes us to lose this ability? This is primarily a case of use it or lose it. Many cultures throughout history would rely on the squatting posture as a means of performing work, eating meals, or resting. Modern society has all but eliminated the need to squat in our daily lives.

Child SquattingA second reason relates to the design of modern footwear that often features an elevated or raised heel. Habitual shoe wearing causes a shortening of the calf muscles and Achilles tendon, and a gradual loss of the ankle mobility required to properly do a squat. This often leads people to perform a variation called the Western squat, where the heels remain propped up in the air.

Fortunately, many of the adverse effects brought on from frequent sitting, improper footwear, and squat avoidance are reversible. When performed correctly, the full squat carries many benefits for physical health. Squatting can be performed as a simple body weight exercise, to reach something on the ground, or simply as a rest position.

Continue reading HERE.

2-4-14 “Jackie” – You can do this!

2 reps EMOM for 10 min
Load increases at 4 & 8 min

1000m Row
50 Thrusters (45#)
30 Pull-ups

Compare your previous time here.

1000m row 50 Thrusters (45#) 30 Pull-ups
750m 35 TH 20 pull
500m 20 TH 10 Pull

2-4-14 north

2-4-14 Jackie-S

Andy Frisella

Whether your goal is to lose weight, climb the corporate ladder, raise your family, finish school, and do these things a better way or basically anything out of society’s “norm”….criticism & negativity unfortunately comes with the territory.

be braveNot everyone wants you to succeed. You have to let criticism DRIVE YOU not discourage you. The more ambitious you are and the bigger goals you chase…the more criticism you are going to face. A lot of times it comes from people you would never expect…even friends & family. The more progress you make the more people are going to criticize you, talk trash and wish you would fail.

Your success serves as a constant reminder to others what they could have been had they just done the work. For that reason you don’t get to cruise on into the winner’s circle with zero resistance with everyone cheering you on the entire way. In an ideal world this would be the case, in the REAL world those people cheering are more likely throwing rocks and you have to be prepared & willing to fight every minute of every day. It will be a battle. Whether it’s building a better body, succeeding financially, having great relationship, raising a great family…its all a battle of endurance (never giving up) and action (what you DO).

99% of the time those that find the greatest success are the ones who just didn’t give up, regardless of the resistance they faced from anyone! You cant afford to spend your energy on negative people who have limiting beliefs about what is possible for you just because they didn’t/couldn’t do it.

If people don’t support you…they were never your friends anyway. Identifying and “cutting” those people out who are intent on instilling the “You can’t do this” attitude in you is a REQUIREMENT of success. It’s not optional. Be brave enough and strong enough to go after what it is you really want! Be good enough to pick people up along the way and bring them with you!

2-3-14 Foundations Start Tomorrow Night at the North Gym

Just a reminder that our next foundations class starts tomorrow night at 7 pm at the North location.  Be sure and pick-up a gift card for your friends so that they can take this 3 week course for just $20!  Classes are on Monday, Tuesday and Thursday nights at 7 pm during the three weeks.

15 min AMRAP
9 Deadlift (155#/115#)
12 Hand Release Pushup
15 Box Jump (24″/20″)

Also a reminder that we will be having our grand opening at the new south location this coming Saturday Jan 8th!! We will NOT be holding a WOD at the North gym on the 8th, so make plans to come out to our South Gym.  Following the WOD, we will be having a paleo cooking discussion and food sampling at 9:00 am that everyone is welcome to stay for and attend.


For those looking for a little extra endurance work I will start posting a few ideas for rowing workouts that you can do throughout the week.
a) Repeat 250m, recover :60s until form/pace deteriorates (all repeats should remain within a 3 second window) – for rounds

b) 5 k Time Trial (ie this should be as fast a possible and be treated like a test.)

c) 30 sec on 30 sec rest until form/pace deteriorates (all intervals should remain within a 15m per interval window) – for distance

Just a quick review of our Schedule for those who will be joining our box this week. (And most importantly WELCOME)
The schedule is the same at both locations unless otherwise specified.

5:15 am (M-F), 6:15 am(M-F), 7:00 am (M-F), 9:00 am (M-F), 12:00pm (M,Tu,Th), 4:15pm (M-F), 5:15pm (M-F), 6:00pm (North M-Th), 6:15 pm (South M-Th)

MONDAY North Gym 5am, 6am, 7am, 9am
TUESDAY North Gym 4:15 pm, 5:15pm
WEDNESDAY North Gym 5am, 6am, 7am, 9am
THURSDAY South Gym 4:15 pm, 5:15 pm

2-2-14 What a weekend for Team IoTA

This past weekend was amazing!! We stated Thursday with the move into the new south location and just kept on running. I love all of the wonderful people who help and support each other, and this weekend was no different. We truly have an amazing community that rally’s behind and helps each other.

Friday night saw an incredible performance by Tam and Ronnie who competed at CrossFit Hyperion and came away on top of the women’s team podium. So proud of how well they did!!
ronnie & tam take 1st

Friday night also saw the beginning of the competition at Brick Wall Crossfit, Bad Medicine 2014. Everyone that competed represented us well and showed the community that CrossFit IoTA is a force. With a field of 25 teams (2 men 2 women) the competition was fierce to say the least. Ashley and Camile paired up with two friends from Wasatch CrossFit and got straight to work on WOD #2 with a 3rd place finish!

camile and ashley camile ashley jamost

Paul, Jerry, Steph and Angie showed up saturday morning and had some work to get done and managed a 3rd place finish on WOD #3. But probably more entertaining was watching the girls trying to get the bar from Paul who forgot to lower it to them in WOD #4.

paul OHS

As we headed into the finals which consisted of the top 8 teams all three of the IoTA teams where there! Truly an incredible feat to have 10 of the final 26 participants come from our box. And what will come as no shocker to anyone who knows these four; Doug, Daryl, Melissa and Kendl finished the first 4 workouts in 4th, 1st, 1st, 1st in which gave them a comfortable lead of 16 points heading into the finals. For those scoring at home this meant they could have sat out the final 2 workouts and would have still won, but they didn’t! They stormed through WOD #5 with another 1st place finish and then where one of only 3 teams to finish WOD #6. They finished the event with a dominant 1st place win with a 13 point lead to the 2nd place team, our good friends from The Gate in Pocatello. (View results HERE.)

bad med podium

It’s always fun to get a great group of friends from our box together and go workout at another affiliate gym. Greg Schell of Brickwall was a fantastic host and put on a great event.  Special thanks to those from our team who came and supported and cheered us on. It’s always great to hear familiar voices in the crowd and get high fives from your CrossFit family!

bad med team iota