10-31-14 “DT”

Can’t wait to see everyone’s costumes!!


12 Deadlift (155#/115#)
9 Hang power clean (155#/115#)
6 Push jerk (155#/115#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Compare your previous time HERE.

10-31-14 DT



15 min EMOM
3 Power Snatch – Touch and Go

2k Row

Coaches Challenge
2k Row
5 Box Jumps (30″/24″) after every 10 Pulls

10-28-14 The Race to Nowhere In Youth Sports

STRENGTH – Clean and Jerk
15 min EMOM
1 Squat Clean
1 Jerk
1 Hang Squat Clean
increase load at 5 & 10 min

30 KB Sit-ups (35#/26#)
200m Run
10 Push Press (95#/65#)

The Race to Nowhere In Youth Sports
By: John O’Sullivan

“My 4th grader tried to play basketball and soccer last year,” a mom recently told me as we sat around the dinner table after one of my speaking engagements. “It was a nightmare. My son kept getting yelled at by both coaches as we left one game early to race to a game in the other sport. He hated it.”

“I know,” said another. “My 10 year old daughter’s soccer coach told her she had to pick one sport, and start doing additional private training on the side, or he would give away her spot on the team.”

So goes the all too common narrative for American youth these days, an adult driven, hyper competitive race to the top in both academics and athletics that serves the needs of the adults, but rarely the kids.

Continue reading the complete article HERE

10-27-14 Monster Bash Update

Ten rounds
2 min work 1 min rest
5 pull-ups
10 push-ups
15 squats
10 push-ups
5 Pull-ups
Row for calories
Rest 1 minute between Rounds
Score is total number of calories rowed each round

cw-2015-2 Monster Bash 2014 was a great time. The weather was and all of these athletes made us proud! IoTA even managed to bring home a little hardware!
In the Individual Categories:
Kendl Watt finished 2nd in the womens category with 3 first place finishes
Ryan Dave finished 4th in the mens category in a field of 20 men and a 1st place finish in WOD 1
Paul Whitteker finished 2nd in the Masters Men Category
In the TEAM Category:
Daryl, Dakotah, Melissa and Tam finished 2nd
Dayton, Habb, Cerissa and Jessica finished 7th
Malik, Shane, Emma and Lyndsey finished 12th

As always it was fun to watch everyone throw down and find new levels of what they where capable of doing. Keep up the hard work Cold War 2015 will be here before you know it!

cw-2015-1 cw-2015-3

Athlete Profile – Matt Oare

What’s your day job? Machinist

How were you introduced to CrossFit? Friends

What’s your favorite WOD or Lift? Favorite wod is the bear complex. Favorite lift is clean and jerk.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Muscle up

How has CrossFit changed your life? It has got me back into an active lifestyle.

What keeps you motivated and coming back for more? The people and the feeling of accomplishment after a wod.

What’s something you know now that you wish someone would have said to you when you started CrossFit? There’s going to be one movement that always wrecks you. Mine is wall balls.

Matt and DaveOne word to describe me would be… goofy

I have always wanted… to go on a year long snowboarding trip around the world.

Outside of the gym, I like to… snowboard, hunt, and go hiking/backpacking

Three things you would always find in my fridge… pickles, salsa, and meat.

Something nobody knows about me or would be surprised to know about me… I can swing dance and tumble a little bit.

matt-O-skiFavorite physical activity outside of CFI… Snowboarding and hiking

Favorite place to eat in Cache Valley … My house

Song(s) that gets me pumped up for a workout… Any fast pace song

The last thing I ate was… Navajo tacos

My proudest accomplishment is… Buying a house at 22

My six month goal is… to finish higher in the open than last year

My favorite workout attire is… shorts and a tank

My favorite workout partner(s)… Dakotah, Dayton, and Shane. Annie is always a great cheerleader when she’s done too

If you created a WOD and named it after yourself what would the workout be?
5 rounds for time
25 Wall Balls
15 KB swings
10 cleans
5 push press.

10-24-14 – Jackie

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

Compare your previous time here. (Sorry North Gym pm crew, for some reason we could only find half of that board)

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